Benefits of nutritional yeast 12 distinct benefits, the most important of which is as a distinct source of vitamin B

Nutritional yeast is a common food product often used in vegetarian cooking. It contains many nutrients, including protein and a wide range of vitamins, minerals and antioxidants. Therefore, in this article, we will learn about the benefits of nutritional yeast as an important source of vitamin B.




What is nutritional yeast?


Nutritional yeast is a type of yeast, which is the same type of yeast used for baking bread, however nutritional yeast is an inactive version, which means that if you try to use it to make bread or pastries, it won’t work as well.


Comparison of nutritional yeast with other types of yeast:


The three main types of yeast that come from the same type of mushroom are:


Baker’s yeast: Baker’s yeast is used to ferment bread, as the yeast is killed during cooking but imparts an earthy, yeasty flavor. Type of brewer’s yeast: Brewer’s yeast is used to ferment beer, as the dead yeast cells left over from the fermentation process can be taken as a food supplement, but it tastes very bitter. Food Yeast: This version has been specifically developed for use as a food product, as yeast cells are killed during manufacture, rendering this yeast inactive. It is used in cooking or as a seasoning, and gives a delicious flavor. Types of nutritional yeast:


To produce nutritional yeast, mushroom cells are grown for several days on a medium rich in sugar, such as molasses. The yeast is then inactivated by heat, and then harvested, washed, dried, broken down, and packaged for distribution.


There are two types of nutritional yeast – unfortified and fortified:


Not fortified: This type does not provide any added vitamins or minerals. Furthermore, it contains only the vitamins and minerals that yeast cells naturally produce as they grow. Fortified: This type contains synthetic vitamins that are added during the manufacturing process to increase the nutrient content. Any additional vitamins are included in the ingredients list by manufacture.

Fortified nutritional yeast is the most popular type and offers the most benefits.


Nutritional yeast is sold as flakes, granules, or powder. You can find it in the spice or seasoning section of most grocery stores or health food stores. It is pale yellow in color and can be packed in a bag, shaker or plastic container.

This ingredient works for almost any diet or eating style, as it is naturally low in sodium and calories, fat-free, sugar-free, gluten-free, and vegan.


Nutrients of nutritional yeast:


Nutritional yeast is a great source of plant protein, B vitamins, and minerals, and fortified nutritional yeast contains more B vitamins than unfortified varieties, since extra amounts are added during manufacture.

Just 2 teaspoons (5 grams) of fortified nutritional yeast contains:


Calories: 20 Protein: 3 grams Fat: 0 grams Carbohydrates: 2 grams Sugar: 0 grams Fiber: 4% of the DV Riboflavin (Vitamin B2): 246% of the DV Niacin (Vitamin B3): 109% of the DV Vitamin B6: 212% of the DV Daily ValueFolic Acid (Vitamin B9): 59% DV Vitamin B12: 313% DV Iron: 2% DV Potassium: 2% DV


(Daily nutritional value = the daily amount that the body needs of each element)


Some of the main nutrients of nutritional yeast include:


Protein: Nutritional yeast contains all nine essential amino acids that you should get from food, and is a source of high-quality vegetable protein. B Vitamins: Fortified nutritional yeast is particularly rich in B vitamins, including thiamine (B1) and riboflavin (B2). Niacin (B3), B6, and B12. Trace minerals: These include zinc, selenium, manganese and molybdenum, which are involved in gene regulation, metabolism, growth and immunity.


Note: Exact nutritional values ​​vary between brands, so always read labels to read ingredients to find the product that meets your needs.


Health Benefits of Nutritional Yeast: 1. Rich in Vitamin B12:


One of the biggest nutritional concerns for people who follow a vegan diet, which excludes all animal products, is getting enough vitamin B12. This vitamin is essential for maintaining healthy blood and nerve cells.


It also helps build DNA and prevent anemia (a blood condition that makes you feel weak and tired) The supplement is the most reliable and proven source of vitamin B12 in a vegetarian diet. However, eating foods fortified with this vitamin, such as nutritional yeast, helps to get it in the amount the body needs.

It is worth noting that only two teaspoons of nutritional yeast contain 313% of the daily value of vitamin B12.


2. An Important Source of Powerful Antioxidants:


Antioxidants are compounds that fight free radicals when consumed, and free radicals are unstable molecules that may increase the risk of disease. As a result, studies reveal that nutritional yeast contains powerful antioxidants such as glutathione and selenomethionine.


These compounds may help protect your cells from damage caused by free radicals and heavy metals and help your body eliminate environmental toxins.


Eating foods rich in antioxidants, such as nutritional yeast, may reduce the risk of chronic diseases, including:


Heart disease, cancer, macular degeneration 3. Strengthens the health of the immune system:


Nutritional yeast contains two main types of carbohydrates: alpha-manan and beta-glucan. Animal studies show that these carbohydrates offer antibacterial and antifungal properties, which protect your body from infection.


In particular, beta-glucans may work by activating immune cells and targeting the gut microbiome to support immunity and overall health. Moreover, human research and studies are still necessary.


4. Helps Lower Cholesterol Levels:


The beta-glucan in nutritional yeast also helps lower blood cholesterol. In an 8-week study, men with high cholesterol who took 15 grams of yeast-derived beta-glucan daily reduced their total cholesterol levels by 6%.


Beta-glucans are found in other foods such as oats and barley, which can also be included in any healthy diet for their great benefits.


Extensive research shows that beta-glucan from oats can significantly lower cholesterol levels, high levels of which are a risk factor for heart disease. Also, although the chemical structure of beta-glucan in oats is slightly different than the carbohydrates in yeast, older research suggests it has similar cholesterol-lowering effects.


5. An important source of energy:


While some manufacturers fortify nutritional yeast with vitamin B12, not all do, so it’s best to check the label and ingredients. As vitamin B12 helps boost energy, a deficiency of this vitamin can lead to weakness and fatigue.


Nutritional yeast can be especially beneficial for vegetarians if you add vitamin B12, as this vitamin is often found in animal products. Furthermore, adults need about 2.4 micrograms of vitamin B12 per day, and it is worth noting that a quarter cup of nutritional yeast provides more than Seven times that amount.


6. Promote healthy skin, hair and nails:


Some research suggests that nutritional yeast can fight nail breakage and hair loss, and may also help reduce acne and prevent other common skin problems, especially in adolescence.


7. Improve glucose sensitivity:


Some people believe that nutritional yeast improves glucose sensitivity in people with type 2 diabetes, but studies have not yet proven this.


However, some research on chromium-enriched yeast, which is usually brewer’s yeast, has found that this type of yeast can lower blood glucose and cholesterol levels as well.


8. Very beneficial for the health of pregnant women:


Nutritional yeast can also support a healthy pregnancy. All women planning a pregnancy should take 400-800 mcg of folic acid daily to prevent birth defects and support fetal development. Manufacturers often fortify nutritional yeast with folic acid, making it a useful supplement for pregnant women.


9. Good Source of Fiber:


Also one of the benefits of nutritional yeast is that it is rich in fiber contents, as only 16 grams of nutritional yeast contains about 3 grams of fiber, which is equivalent to 12% of the recommended daily intake.


10. Helps relieve Irritable Bowel Syndrome:


Nutritional yeast may help relieve irritable bowel syndrome, one of the most common bowel disorders. A 2015 study found that consuming nutritional yeast significantly reduced abdominal pain and discomfort in people with IBS.


11. It improves your mood and makes you feel less stressed:


In a study of athletes who consumed nutritional yeast, participants who ate just one tablespoon of nutritional yeast per day reported a significant increase in their activity, as well as feeling less stressed, as well as reduced fatigue, confusion and anger.

Researchers believe this is because yeast counteracts the negative effects of stress on the immune system. Furthermore, another study conducted on beta-glucan in yeast found that it helped improve respiratory symptoms and mood in stressed women.


12. The effect of nutritional yeast on weight:


In a study of 54 obese men and women, a supplement containing yeast helped reduce weight and belly fat without adverse effects on body mass. Obese women who took the same supplement ate less and lost more fat. Body fat in animal studies, too.


Additionally, large amounts of B vitamins may increase appetite and risk of weight gain. If you are struggling to shed extra pounds, nutritional yeast may not be the best option.


Ways to use nutritional yeast:


Nutritional yeast should be kept in a cool, dark place to preserve its vitamin content. Moreover, you should close the container tightly to keep it from moisture. As a result, when stored properly, they can last for up to two years. Here are some uses for nutritional yeast:


As a seasoning for popcorn, pasta or salad dishes As a flavoring in soups, stews or chili Flavored cheese and savory in vegetable sauces As a thickener for soups and sauces As an ingredient in smoothies As an additive to pet food


Nutritional yeast side effects:


It’s safe to use nutritional yeast in moderation, usually up to several tablespoons (10-30 grams) per day. Relatively large amounts of nutritional yeast may be required to exceed the tolerable higher intake levels for the various vitamins and minerals it contains.


However, studies suggest that anyone allergic to yeast should avoid it.


Those who have trouble absorbing folic acid, such as people with a genetic mutation, should read labels carefully and may want to choose unfortified nutritional yeast, because their bodies cannot absorb regular folic acid and need to take it in a different form so the body can absorb it.




Nutritional yeast is a highly nutritious vegan food product that has many health benefits. With it, you can easily add more protein, vitamins, minerals and antioxidants to your meals. It is commonly used as a flavoring for vegan cheese sauces, as well as topping for soups and salads. Furthermore, studies suggest that nutritional yeast may help lower cholesterol and support immunity, although more research is needed to prove this.

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