Benefits Of Paneer | Best Dairy Food For A Vegetarian Diet
Benefits Of Paneer

Benefits Of Paneer | Best Dairy Food For A Vegetarian Diet

Paneer is a high protein food, and is considered amongst the best foods for building a muscular body. In India, it is eaten regularly by vegetarians to fulfill their protein needs.

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For centuries, milk and milk products have played a crucial part when it comes to a healthy balanced, and protein-rich diet. Paneer is also one of the most popular and essential milk products in India and is used to make a variety of nutritious, homemade meals. It is enjoyed raw as much as it is liked in a curry or gravy dish.

benefits of paneer: Paneer is also one of the most popular and important milk products

Benefits Of Paneer

It is hard to find people who dislike paneer. This milk-based food item is very easy to prepare and digest, and is amongst the richest sources of healthy nutrients. Paneer is a high protein food that is considered amongst the best foods for building a muscular body. In India, it is eaten on a regular basis by vegetarians to fulfill their protein needs.

Related Reading: We review products over days, and sometimes weeks, so you can shop better.

Read our Creamiest And Tastiest Paneer Brand Review here.

1. Strengthens Bones:

Calcium found in paneer helps in building strong bones for children and maintaining them for adults.

2. Improves digestion:

Paneer contains phosphorous, which plays a significant role in the formation of DNA and RNA. The presence of phosphates in your food also helps in digestion and excretion. Further, it enhances the body’s ability to produce energy.

3. Best food for pregnant women:

Paneer is an excellent source of protein and calcium for pregnant women as they need lots of calcium and phosphorus to support the developing baby. Did you know how much protein is there in paneer?

4. Best food for health enthusiasts as well as athletes:

Whey protein, found in abundance in paneer, which is very healthy and popular amongst sports and fitness lovers. This is one of the favorite proteins for fitness enthusiasts and is also preferred by those who specifically look at building muscle like bodybuilders and sprinters. Casein is a very slow-digesting protein and releases energy gradually, making it another benefit of consuming a paneer-rich diet.

Also read: Benefits Of Curd: 13 Natural Health And Beauty Benefits Of Curd/Dahi

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5. Heart-friendly and maintains blood sugar levels:

A reliable source of Magnesium, which acts as a catalyst, paneer promotes biochemical reactions, activates various enzymes in the body, maintains muscle and nerve functioning, and supports the immune system. This further helps in maintaining blood sugar levels, helps constipation, migraine, and boosts collagen.

6. Improves biological functions

Zinc found in paneer helps in enhancing the immune system, digestion, diabetes control, fight stress, and anxiety, cures night blindness, improves ocular health, prevents appetite loss, prevents prostate trouble as well as fights various infections.

7. Prevents strokes and controls anxiety:

Paneer contains Potassium which acts as a fluid-balancing element in the body and is an important component of muscle and brain. It also relieves muscle cramps. Intake of potassium on a consistently prevents the risk of getting a brain stroke. It is also effective in limiting stress levels and anxiety.

8. Rich source of B complex vitamins:

Paneer is a rich source of B vitamins. B12 – needed for proper brain functioning – helps in absorbing iron. Riboflavin-helps in converting carbohydrates into energy. Pantothenic Acid acts as a synthesizer that helps in forming proteins, fats, carbohydrates, and amino acids in our body; Thiamin helps in converting sugars into energy in the pyruvate dehydrogenase system. Niacin, on the other hand, plays a vital role in digestion, energy production, and cholesterol reduction. Folate helps in fetal development in pregnant women, helps in producing red blood cells and keeps the heart-healthy.

benefits of paneer: Paneer is rich in calcium and phosphorus which help improve bones and dental health.

Also Read: 5 Amazing Benefits Of Lassi | How To Make Lassi At Home

Benefits Of Paneer For Bones And Teeth

1. Strengthens And Prevents Bones and Teeth

Paneer is a known source of protein, calcium, and phosphorus, together, these help in building strong bones and teeth. It protects the body from diseases like osteoporosis, joints pain and tooth problems like tooth decay and gums problems.

2. Provides Instant Energy

Paneer provides instant energy after heavy exercises and has the capacity to fulfill the calorie requirement of the body, in addition to improving the growth and development of the bones.

3. Fights with Rheumatoid Arthritis

It has Omega-3 Fatty Acids and Omega-6 Fatty Acids which helps against rheumatoid arthritis and other bone problems.

4. Prevents Teeth from Harmful Sugars

Its low level of lactose content helps in protecting the teeth against harmful sugars consumed before.

5. Protects from Tooth Cavities

Vitamin D in paneer along with calcium prevents tooth cavities by protecting the tooth enamel and helps to maintain good dental health.

benefits of paneer: It has a high level of dietary fibers which helps in digestion by improving the metabolism thus helps in reducing the weight.

Also Read: Mishry Review: Creamiest And Tastiest Paneer Brand

Benefits Of Paneer For Weight Loss

1. High Protein Diet

Paneer is a high protein food having monounsaturated and polyunsaturated fat which helps in lowering body weight, managing weight as well as reducing the risk of insulin resistance syndrome.

2. Improves Metabolism

It has a high level of dietary fibers which helps in digestion by improving metabolism and helps in reducing the weight.

Benefits Of Paneer For Heart

1. Reduces Risk of Heart Diseases

It helps in maintaining lipid profiles, lowering blood pressure and reduces the risk of cardiovascular diseases like heart attack, stroke and etc.

2. Controls Blood Pressure

Potassium present in paneer helps to lower the high blood pressure or hypertension among people suffering from heart problems.

Benefits Of Paneer For Diabetes

1. Rich Source of Omega-3 Fatty Acid

Its omega-3 fatty acid availability helps in decreasing the homocysteine level among diabetic patients.

2. Reduces Risk of Type-2 Diabetes

It also reduces the occurrence of type 2 diabetes, development of insulin resistance syndrome (which is related to obesity), glucose intolerance and hypertension by improving the macro and microvascular functions.

3. Antioxidant properties

Selenium is useful as an antioxidant that protects cells and DNA from damage. It is also believed that an optimum intake of selenium-rich foods reduces the risk of prostate cancer. A new study suggests that a diet rich in dairy products may slightly extend the lives of people diagnosed with colon cancer. (Research underway)

Uses Of Paneer

There are numerous benefits of paneer. High protein and calcium content in paneer make it an ideal food for bodybuilding. It strengthens bones, teeth and prevents skeletal deformation. It is particularly useful for children as it improves the immune system and keeps cough and asthma away. The intake of paneer reduces menopause stress in women. It also delays the development of osteoarthritis.

Since paneer has a high presence of zinc, it helps in the prevention of sperm-related diseases. For vegetarians, paneer is a must-have as it fulfills the protein need of the body. Many fast-food cafes and restaurants offer different varieties of paneer, the most popular among them is ‘kadai paneer’, ‘paneer butter masala’ and ‘shahi paneer’. Rasgulla is another sweetened dish made of chhena (derived from paneer) that is always in demand.

Also Read: Is Curd Good For An Upset Stomach?

Side-Effects And Allergies Of Paneer

Paneer, like any dairy product, is rich in fats. For someone who leads a sedentary life, or who may already be predisposed to heart ailments, consuming too much paneer may increase the risk of developing high cholesterol. Eating paneer, along with indulging in routine exercise, would benefit the body more.

Additionally, if you are severely allergic to dairy, then consuming paneer may trigger an allergic reaction.

Related Article: Read our review on creamiest and tastiest paneer brand

Further, one should buy paneer only from a trusted vendor.
Bad quality paneer or paneer made in unhygienic conditions can lead to skin allergies. One could experience loose motions which would further lead to loss of water. Eating bad quality paneer can increase the chances of developing food poisoning. Paneer is a food item that has high moisture content, giving it a low shelf life. Paneer should always be eaten fresh and before its expiration date. The sodium content in paneer can cause hypertension, which can increase the chances of cardiovascular issues.

Benefits of paneer: It is very energetic food so it should be taken under the limit by the people suffering from diabetes, hypertension and heart diseases.

Everything has its pros and cons. Paneer too, like all healthy foods, must only be consumed in a sensible and controlled manner. Some of the negatives, side effects, and precautions of eating paneer have been discussed earlier in this article. Overeating paneer, especially cooked with too much oil and spices, can even lead to weight gain.

If the side-effects are kept under check, paneer can be a great addition to a vegetarian diet. Paneer being a rich source of protein, and many other vitamins and minerals, that can help one lead a healthy lifestyle.


  1. How is paneer made?

    It is generally made by adding some food acid like lemon juice or vinegar to hot milk. The curd formed is separated from the whey and set to make paneer.

  2. Is paneer a good source of calcium?

    Paneer is a good source of calcium since it is made frrom milk. It also contains phosphorous. It helps maintain mulsculo-skeletal health.

  3. Does consuming paneer cause blood pressure problems?

    Paneer contains potassium. This helps in lowering blood pressure by controlling the effect sodium has on the body.

  4. Are paneer and tofu the same?

    Tofu is a soy product. It has absolutely no dairy in it. It is difficult to make tofu at home. There are different types of tofu that include soft, firm and silken tofu. It is the vegan alternative to paneer. Paneer is made from milk. It is soft and smooth in texture. It is easy to make, even at home. It has more protein than tofu.

  5. Can diabetics eat paneer?

    Paneer is low in carbohydrates. Hence, it is a good option for diabetics to eat. Also, paneer does not cause a surge in blood sugar after consumption since it gets digested slowly by the body.

  6. Is paneer helpful for weightloss?

    Paneer is full of healthy fats and protein. It is digested slowly in the body so it leaves you feeling full for longer duration of time. This means you will not be craving for something to snack on between meals.

  7. Why does raw paneer taste salty?

    Paneer has preservatives in the form of sodium. Chances are it is because of the sodium present, paneer may taste salty. Another reason could be, if it turns salty or soury, then it might have exceeded its expiry date. Paneer should smell and taste fresh and milky, and definitely not salty or soury.

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