A rich source of protein for vegetarians, paneer or cottage cheese is a common food item in the Indian kitchen. Most of the ingredients used in daily cooking have one or the other health benefit and this low-fat cheese is no different. There are so many different ways in which paneer is cooked in Indian cuisine and we are sure you love relishing palak paneer, matar paneer, paneer pakora, paneer paratha and more. But did you know paneer benefits your health in more ways than you can imagine?

Did you know?

  • This type of cheese was initially produced in cottages from leftover milk that was used for making butter, hence the term “cottage cheese”
  • Rich in casein, a type of protein, cottage cheese is preferred by those following weight-loss diets, healthy food enthusiasts and athletes, as it keeps them feeling fuller for a longer time.
  • It contains a lot of essential vitamins including vitamins A, B1, B3 and B6.
  • Paneer benefits the body in more than one way, as it is rich in sodium, calcium, iron, phosphorus, zinc, and potassium.

Benefits of paneer:

Benefits of paneer

Paneer offers a wide range of benefits for your skin and health, read on to find out.


02. Delays the signs of ageing

Delays the signs of ageing - Benefits of paneer for face

Want to delay the signs of aging and look youthful for years to come? Well, paneer helps in doing just that! The antioxidants in cottage cheese fight wrinkle-causing free radicals, as well as help, produce collagen that keeps the skin looking young and prevents premature ageing.


03. May aid weight loss

May aid weight loss - Benefits of paneer for body

If you are trying to lose weight or looking for ways to include more protein in your diet, look no further than cottage cheese. One of the many benefits of paneer is that it aids weight loss. The protein content in paneer keeps you feeling full for a longer time and this means you eat less and don’t give in to your food cravings. Replace regular cheese with cottage cheese as it has fewer calories, making it perfect for anyone trying to lose weight. Some research also shows that the rich calcium content in paneer may stimulate fat-burning in the body.


04. Strengthens bones and teeth

Strengthens bones and teeth - - Benefits of paneer

Did you know a portion of around 100 grams of paneer contains a whopping 83 grams of protein? Cottage cheese is also one of the richest sources of calcium. Including a small portion in your daily diet can ensure healthy and stronger bones and teeth. It will also reduce your risk of developing age-related bone problems like osteoporosis. The low levels of lactose in paneer also helps in preventing tooth cavities as well as gum decay.


05. Improves digestion

Improves digestion - Benefits of paneer

Another benefit of paneer is that it can aid digestion. Cottage cheese contains a good amount of phosphorus, that helps with digestion and throwing out waste from the body. It also contains magnesium that prevents the problem of constipation by having a laxative effect. Those with irregular bowel movements can particularly benefit from eating paneer, as it makes the waste pass easily through the intestines.


06. May help improve vision

May help improve vision - Benefits of paneer

Some research shows that those who have a diet rich in vitamin A and zinc have lower risk of vision loss. Cottage cheese contains both these nutrients in abundance, which means including this delicious food item in your regular diet may also help improve sight and prevent vision loss.


07. Beneficial for pregnant women

Beneficial for pregnant women - Benefits of paneer

Paneer benefits kids, adults, older people as well as expecting women. A growing foetus requires protein, vitamin B12, dietary calcium, and phosphorus, all of which are present in cottage cheese. However, make sure it is prepared using pasteurised milk, as paneer made with unpasteurised milk can harm the baby.


08. Makes your skin glow

Makes your skin glow - Benefits of paneer

Apart from following a good skincare routine and using your favourite products, you can also eat paneer to get healthy and glowing skin. Paneer or cottage cheese is packed with skin benefiting ingredients like selenium, vitamin E and antioxidants. These fight flaky skin and dullness by nourishing the skin and making it look healthy. Adding a good portion of paneer to your daily diet will give you glowing and younger looking skin.


How to make paneer at home

How to make paneer at home

The best way to ensure the safety and purity of a product is by making it at home. It’s a simple process that can be done using the most basic ingredients. This will also ensure that all the nutrients stay intact and you get maximum benefits of paneer.

You will need:

  • Raw milk
  • Lemon

Step 1: Pour milk into a large utensil and heat it till it boils over.

Step 2: When the milk starts to rise up, add the juice of half lemon and mix well. It will immediately curdle.

Step 3: Place a muslin cloth over a large bowl and pour the milk mixture onto it.

Step 4: Squeeze out the water completely.

Step 5: Now add cold water over it and squeeze out again to remove the flavour of lemon.

Step 6: Hang it to drain all the remaining water.

Step 7: Place the cloth with paneer into a bowl and place something heavy on it for 5-10 minutes.

Step 8: Remove the cloth to get your fresh, homemade paneer.


FAQs about paneer benefits:

FAQs about paneer benefits :

1) What happens if we eat paneer daily?

A. Paneer is loaded with health benefits, it contains essential nutrients that your body requires like calcium, protein, magnesium, vitamins and more. Since it is low in fat, there is no harm in eating paneer daily, and vegetarians can greatly benefit from this.

2) How much paneer should be eaten in a day?

A. While paneer has many health benefits, anything in excess is not good for the body. So, while we recommend eating paneer regularly, do not consume more than 200 grams a day. Large portions of paneer can also have negative effects on the body.

3) Can we eat paneer at night?

A. While it may appear like a food item that won’t get easily digested at night and may lead to weight gain, some studies have shown that eating paneer at night can have a positive effect on muscle health, metabolism as well as the overall health. This is great news for paneer lovers, isn’t it?