Cottage cheese is closer to cheese origin than many types of cheese are. Basically, it is cow’s milk that has been left to curdle, drained and loosely packaged. The curdling is accelerated by adding vinegar, rennet or lemon to milk. The fresh non-flavored curd makes cottage cheese different from other forms.
A cup of cottage cheese has 9 grams of fat and 206 calories. 9 grams of fats fits in the American Heart Association recommendation of up to 67 gms of fats in a day. However, you will need to be careful with the saturated fat. You should not exceed 16 grams of saturated fats daily.
Protein
Cottage cheese can be qualified as complete protein because it has the essential amino acids. A cup of cottage cheese contains 23 grams of protein, which is up to the recommended 41 percent intake for energy. It is also up to a 50 percent recommendation for women.
Vitamin B-12
Vitamin B-12 can only be obtained from animal-based foods. Meat, poultry and fish have the greatest percentages of vitamin B-12. However, a cup of cottage cheese can still give the recommended 38 percent of daily intake. Vitamin B-12 is important when it comes to removal of homocysteine and amino acids from the blood. Homocysteine is a byproduct of processes in the body. It only becomes beneficial when converted into healthy substance by vitamin B-12. If allowed to accumulate in the bloodstream, homocysteine can increase the chances of getting cardiovascular diseases. In addition, some enzymes do their job of producing red blood cells and energy best when vitamin B12 is present.
Calcium
A very big percentage of calcium is found in the bones. It is a very small section that is found and must be maintained in the blood stream for vital roles. If the level drops in the blood, a small amount of the mineral is sourced from the bones. A cup of cottage cheese can produce the recommended daily 18 percent of calcium. Calcium is required for muscular contraction. These muscles include heart muscles and the normal nerve functions.
Phosphorus
Phosphorus and calcium combines to form the basic mineral for building bones. However, just as calcium does, it has other functions in the body. A cup of cottage cheese can supply the daily-recommended 48 percent phosphorus. Most chemical processes that take place in the body depend on phosphorus. These chemical reactions are the ones that produce energy in the body. They also help in maintaining the required acid-base environment in the body. Some hormones and enzymes remain inactive in the absence of phosphorus; they only are activated when it is available.
Serving Tips
For a high protein breakfast, cottage cheese pancakes are highly recommendable. They also contain additional fiber, minerals and vitamins if made with mashed banana and oatmeal. Cottage cheese also pairs very well with sliced scallions, apples, avocados, tomatoes, cinnamon sprinklings and raisins. A pasta sauce can be created by blending yogurt, low-fat milk and cottage cheese or Parmesan cheese.
You can make casserole with rice or any other ingredients like carrots, onions, peas or beans mixed with yogurt, cottage cheese or grated cheddar cheese.
A cup of cottage cheese has 9 grams of fat and 206 calories. 9 grams of fats fits in the American Heart Association recommendation of up to 67 gms of fats in a day. However, you will need to be careful with the saturated fat. You should not exceed 16 grams of saturated fats daily.
Protein
Cottage cheese can be qualified as complete protein because it has the essential amino acids. A cup of cottage cheese contains 23 grams of protein, which is up to the recommended 41 percent intake for energy. It is also up to a 50 percent recommendation for women.
Vitamin B-12
Vitamin B-12 can only be obtained from animal-based foods. Meat, poultry and fish have the greatest percentages of vitamin B-12. However, a cup of cottage cheese can still give the recommended 38 percent of daily intake. Vitamin B-12 is important when it comes to removal of homocysteine and amino acids from the blood. Homocysteine is a byproduct of processes in the body. It only becomes beneficial when converted into healthy substance by vitamin B-12. If allowed to accumulate in the bloodstream, homocysteine can increase the chances of getting cardiovascular diseases. In addition, some enzymes do their job of producing red blood cells and energy best when vitamin B12 is present.
Calcium
A very big percentage of calcium is found in the bones. It is a very small section that is found and must be maintained in the blood stream for vital roles. If the level drops in the blood, a small amount of the mineral is sourced from the bones. A cup of cottage cheese can produce the recommended daily 18 percent of calcium. Calcium is required for muscular contraction. These muscles include heart muscles and the normal nerve functions.
Phosphorus
Phosphorus and calcium combines to form the basic mineral for building bones. However, just as calcium does, it has other functions in the body. A cup of cottage cheese can supply the daily-recommended 48 percent phosphorus. Most chemical processes that take place in the body depend on phosphorus. These chemical reactions are the ones that produce energy in the body. They also help in maintaining the required acid-base environment in the body. Some hormones and enzymes remain inactive in the absence of phosphorus; they only are activated when it is available.
Serving Tips
For a high protein breakfast, cottage cheese pancakes are highly recommendable. They also contain additional fiber, minerals and vitamins if made with mashed banana and oatmeal. Cottage cheese also pairs very well with sliced scallions, apples, avocados, tomatoes, cinnamon sprinklings and raisins. A pasta sauce can be created by blending yogurt, low-fat milk and cottage cheese or Parmesan cheese.
You can make casserole with rice or any other ingredients like carrots, onions, peas or beans mixed with yogurt, cottage cheese or grated cheddar cheese.