Paneer is a fresh cheese that is white in colour, soft in texture, and spongy. It is usually used in South Asian cuisine, particularly in India. It is made from curdling milk with acids like lemon and vinegar. Paneer is easy to make and delicious to eat. Additionally, it is very nutritious and versatile to include as an ingredient in various dishes and in multiple ways. For vegetarians, it is a really good source to fulfil the requirement of protein in your body. This blog will give you a comprehensive guide about paneer nutrition, its health benefits, and paneer nutritional value per 100g.
Paneer Nutrition
Paneer is nutrient-dense, it offers a variety of macronutrients and micronutrients which are vital for our body in order to maintain overall well-being. Let us understand one by one deeply:-
Macronutrients in Paneer
1. Protein – Protein is known as the building blocks of our body which means they are necessary in every process and structure of the body from head to toe. At first, protein is used in the growth of the human body. After a body is fully developed, we use our body in multiple physical activities whether they are intensive workout activities or just normal day-to-day movements. Our body muscles still experience some wear and tear. In order to repair them consumption of protein is essential. You might have seen or heard of the athletes and fitness enthusiasts who consume protein-rich foods or take supplements to fulfil our body’s daily requirements for the growth and recovery of muscles.
Further, hormones are types of proteins which are very essential to our body as they act as messengers that help regulate various bodily functions. For example – insulin is a hormone released by the pancreas which maintains blood sugar levels. Thyroxine hormone which plays vital roles in metabolism, heart and muscle function, brain development, and maintenance of bones. Adrenaline hormone which helps to prepare for dangerous situations and many more. If we do not consume protein, all of these functions will be interrupted in our body.
Moreover, Protein is also important for skin, hair and nails. Keratin, a type of protein is very important to support the health of these body parts. Otherwise, deficiency of protein can result in hair loss, skin issues and brittle nails.
However, in the diet of vegetarians, there are very few options to intake complete protein which means a protein source that has all nine important amino acids which a body cannot protein on its own. Paneer is to rescue all vegetarians by being a complete source of protein.
2. Fat – Paneer also have saturated fats which should be consumed in moderation. Often people associate fats with the nutrients that increase their body weight, considering it to be completely unhealthy. However, that is not the case because fats are not villains but friends to our body because fats are essential for our body. Fats are energy producers, the difference between the energy produced by carbohydrates and fats is that carbohydrates provide instant energy whereas fats produce long-lasting energy.
Not only this, fats also help in the absorption of vitamins which are fat-soluble, the production of hormones and to combat inflammation.
3. Carbohydrates – Carbohydrates are the main source of fuel to your body. These carbohydrates break down into glucose which is further used to produce energy. Without energy, our body cannot work any of its functions, not only, physical activities like running and walking but also life processes essential for survival like respiration, excretion and any other. That is why, athletes consume carbohydrate-rich food before performing in any competition. The functioning of the brain is heavily dependent on carbohydrates because it takes 20% of the energy to work effectively. If we do not consume the proper amount of carbs, the brain’s functioning can be hindered. Further, carbohydrates aid in digestion and regulating blood sugar levels.
Micronutrients in Paneer
1. Calcium – Calcium is very important for maintaining strong bones and teeth. Also for nerve signalling and muscle functioning.
2. Phosphorus- Phosphorus works closely as calcium, to build strong muscles and teeth. Further necessary for energy production and the formation of DNA and cell membranes.
3. Magnesium – It helps to maintain normal nerve and muscle function. It is also important for making protein, bone, and DNA.
4. Potassium – Potassium helps in moving waste and nutrients around your body cells. Further, regulates blood pressure which is important for maintaining a good heart health.
5. Vitamin A – Vitamin A is very important for vision and immunity in our body.
6. Vitamin B12 – If our body has a deficiency of Vitamin B12 then, our body faces symptoms including weak muscles, numbness, trouble walking, irritability, fatigue, and increased heart rate. The very reason for this is anaemia. Vitamin B12 promotes the synthesis of red blood cells in our body.
7. Vitamin D – Vitamin D is essential for strong bones because it aids the absorption of calcium which is particularly stored in bones and teeth.
8. Vitamin B2 – Vitamin B2 also known as Riboflavin, which metabolizes macronutrients (carbohydrates, fats, and protein) into ATP ( Currency of energy).
9. Zinc – Zinc is essential for various immune responses like wound healing, DNA synthesis, cell division etc.
Paneer Nutritional Value Per 100g
By understanding the paneer nutritional value per 100g, you can make informed decisions about incorporating it into your balanced diet.
Quantity of Macronutrients of Paneer
1.Protein: Approximately 18 grams
2.Fat: Almost 20 grams
3.Carbohydrates: About 1.2 grams
Quantity of Micronutrients of Paneer
1. Calcium: 208 mg
2. Phosphorus: 138 mg
3. Magnesium: 17 mg
4. Potassium: 150 mg
5. Vitamin A: 210 IU
6. Vitamin D: 0.5 mcg paneer nutritional value per 100g
7.Vitamin B12: 0.8 mcg
8.Vitamin B2: Present in smaller amounts
9. Zinc: Present in smaller amounts
Conclusion
Paneer Nutritional Value is very high because of the presence of a variety of macronutrients and micronutrients. Incorporating paneer in your diet can help in muscle growth, bone health and overall well-being of your body. It is essential for maintaining hormonal balance in our body. It is dense in calories which means before consumption of paneer. One should have an understanding of how it will affect your weight. Plus according to the goals of different individuals, it became essential to understand paneer nutritional value per 100g. So, that you can make a conscious decision which suits your body and enjoy the immense benefits of panner.
Magnificent!!!