Nutritional yeast is an excellent vegetarian source of protein and B-vitamins
Nutritional yeast is a heat-deactivated yeast that is typically sourced
from beet molasses and sugarcane. It has a nutty, cheese-like flavor,
and can be incorporated into pizzas, creamed vegetables, mashed
potatoes, pasta, and various soups and salads. It is loved by
vegetarians and vegans because it is a dairy and gluten-free source of
numerous trace nutrients; indeed, the nutritional yeast found in health
food stores is just as likely to be used as a health supplement as a
cooking ingredient. Let's take a closer look at its nutritional value.
Rich in protein
Perhaps
the biggest appeal of nutritional yeast, at least to people who avoid
eating meat, is its incredibly high protein content. One 100 gram
serving of it contains a whopping 50 grams of protein - more than 100
percent of an adult woman's recommended daily intake (46 grams), and
almost as much as an adult man's RDI (56 grams). Moreover, this protein
contains all eight essential amino acids, making it a 'complete'
protein. We need protein, of course, to build our muscles and cells and
to produce hormones and enzymes.
Weight loss properties
One-hundred
grams of nutritional yeast provide us with 25 grams of fiber, which is
100 percent of our RDI. Since fiber helps us absorb water from the large
intestine, it makes us feel full for longer, which prevents us from
overeating. This fact, combined with the yeast's low calories content
(281 calories per 100 grams) and minimal fat content, makes nutritional
yeast a good supplement for people trying to lose weight.
Defense from free radicals
Nutritional
yeast contains glutathione and selenium, two antioxidants that form
glutathione peroxidase when combined, an enzyme that is a powerful
scavenger of free radicals. A free radical is an oxygen molecule that
has lost an electron, so it tries to stabilize itself by stealing
electrons from neighboring molecules; this creates havoc in the body
and, if left unchecked, can lead to cancer and other serious
degenerative diseases. Glutathione peroxidase can neutralize free
radicals, thereby guarding us from their damage.
Anti-aging properties
Nutritional
yeast is a good source of nucleotides, which are the building blocks of
DNA and RNA. DNA is the genetic blueprint for all living organisms, and
RNA is what carries the DNA instructions to our body's cells.
Consequently, the yeast
provides us with many benefits associated with healthy cells, including
improved energy and skin, protection from hair loss and macular
degeneration, reversal of heart disease, and the elimination of brain
fog.
B-vitamin complex
Nutritional yeast contains
absolutely unbeatable levels of B-vitamins (in fact, it is riboflavin
that gives the yeast its yellow color). One-hundred grams of it contain
60 milligrams of thiamin, riboflavin, and vitamin B6 (or 4000 percent,
3563 percent, and 3000 percent of our RDI of each, respectively), 350
milligrams of niacin (1750 percent), 1500 micrograms of folate (375
percent), 48.7 micrograms of vitamin B12 (812 percent), and 6.3
milligrams of pantothenic acid (63 percent). All of these vitamins play
an important role in cell metabolism.
Immune-boosting properties
Research
into the immune-stimulating properties of beta-glucans, a natural
compound derived from the broken cell walls of oats, barley, fungus, and
yeast, has been ongoing since the 1940s. Scientists have concluded that
beta-glucans - found in nutritional yeast
- activate macrophages, which are white blood cells that are our immune
system's initial line of defense against infections and tumor growth.
This is another reason why nutritional yeast is so good at guarding us
from cancer and other serious diseases.
