Nutritional Yeast or Nutritional Yeast is a species of yeast called Saccharomyces cerevisiae , which is rich in proteins, fibers, vitamins in the B complex, antioxidants and minerals. This type of yeast, unlike that used to make bread, is not alive and can be fortified during the production process with vitamins and minerals.
This food is widely used to complement the diet of vegetarian people, and can also be used to thicken sauces and prepare rice, beans, pasta, quiches or salads, for example, as it gives the food a flavor similar to Parmesan cheese, in addition to to increase the nutritional value of these foods.
Because it is rich in several nutrients, the use of nutritional yeast can provide several health benefits, helping to lower cholesterol, prevent premature aging and strengthen the immune system.
What is nutritional yeast for?
Nutritional yeast is low in calories, rich in vitamins, minerals, fiber and antioxidants, contains no fat, sugar or gluten, and is vegan. For this reason, some of the health benefits of nutritional yeast include:
- Prevent premature aging, as it is rich in antioxidants, such as glutathione, protecting the body's cells from damage caused by free radicals. In addition, antioxidants also have anti-cancer activity and prevent the emergence of chronic diseases; Strengthen the immune system, since it is an excellent source of B vitamins, selenium and zinc, in addition to a type of carbohydrates, beta-glucans, that act as immunomodulators and can stimulate the cells of the immune system; Help lower cholesterol, as the fibers reduce the absorption of cholesterol at the intestinal level; Prevent anemia, since it is rich in iron and vitamin B12; Improve the health of skin, hair and muscles, as it is rich in proteins, B vitamins and selenium; Improve the functioning of the intestine, since it is rich in fibers that favor bowel movements and, together with the adequate consumption of water, allows exit the stool more easily, avoiding or improving constipation.
In addition, nutritional yeast does not contain gluten and can be used in vegetarian diets to increase the nutritional value of foods, as it is rich in proteins of high biological value. In addition, it also helps to prevent or improve vitamin B12 deficiency, especially among vegetarian or vegan people, and you should add 1 teaspoon of fortified nutritional yeast to your main meals. Learn how to identify vitamin B12 deficiency.
Yeast nutritional information
Nutritional yeast can be used in both food and drink, having the following nutritional information:
| Nutritional information | 15 g Nutritional Yeast |
| Calories | 45 kcal |
| Proteins | 8 g |
| Carbohydrates | 8 g |
| Lipids | 0.5 g |
| Fibers | 4 g |
| Vitamin B1 | 9.6 mg |
| Vitamin B2 | 9.7 mg |
| Vitamin B3 | 56 mg |
| Vitamin B6 | 9.6 mg |
| B12 vitamin | 7.8 mcg |
| Vitamin B9 | 240 mcg |
| Calcium | 15 mg |
| Zinc | 2.1 mg |
| Selenium | 10.2 mcg |
| Iron | 1.9 mg |
| Sodium | 5 mg |
| Magnesium | 24 mg |
These amounts are for every 15 g of nutritional yeast used, which is the equivalent of 1 well-filled tablespoon. It is important to check what is described in the nutritional table of the product, since the nutritional yeast may or may not be fortified, since the nutritional components may vary from one brand to another.
Here's how to read nutritional yeast correctly.
How to use nutritional yeast
To use nutritional yeast it is recommended to add 1 tablespoon full to drinks, soups, pasta, sauces, pies, salads, fillings or bread.
In addition, nutritional yeast should only be used under the guidance of a doctor or nutritionist, especially if you are pregnant or breastfeeding.
