Nutritional yeast is a food additive made from a single-celled organism, Saccharomyces Cerevisiae, which is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. Nutritional yeast is a great source of complete protein and vitamins, in particular B-complex vitamins (they play an important role in keeping our bodies running like well-oiled machines. These essential nutrients help convert our food into fuel, allowing us to stay energized throughout the day). Yeast contains folates, thiamine, riboflavin, niacin, making it a great superfood. It’s low in sodium and fat, gluten-free, and doesn’t contain any added sugars. It is also contains zinc which increases levels the levels of luteinizing hormone, a pituitary hormone that stimulates testosterone production. The fortified version contains vitamin B12 as well as vitamin B6. Vitamin B12 is sensitive to light so any fortified yeast must be in a light proof bag. Small amounts of yeast can be added to many drinks and meals. 1 teaspoon (3.5g) of fortified yeast contains large vitamin B content:-
- 185 percent RDA of thiamine (vitamin B1)
- 135 percent RDA of riboflavin (vitamin B2)
- 70 percent RDA of vitamin B6 (pyridoxine)
- 55 percent RDA of niacin (Vitamin B3)
- 70 percent RDA of vitamin B12 (cobalamin)
- 65 percent RDA of folate (vitamin B9)
Don't go crazy with adding yeast, as large amounts of some B vitamins can cause some health issues. It has a mild nutty, cheesy taste so a spoonful in a big dish will go largely unnoticed.
Nutritional yeast is very cheap and can be used in many foods. Remember that B vitamins are water soluble:
- Mash it into potato.
- Add to soups.
- Stir into pasta.
Sources: draxe.com, consumerlab.com,