Cream Cheese: Complete Vitamin Profile

Cream Cheese ‐ Vitamin Information

Introduction

Cream cheese is a quintessential food staple. It’s beloved in both savory and sweet dishes, spread on crackers, used as the filling of bagels, dolloped onto pancakes, or simply eaten by itself with a spoon! Cream cheese is a versatile ingredient that packs numerous vitamins and minerals into each mouthful. In this research paper, we will discuss the six primary vitamins found inside Cream cheese, including Vitamin A, vitamin D, vitamin B-12, riboflavin, niacin, and folate. We will explore the benefits these vitamins provide, identify common dietary sources for them besides cream cheese, and discover potential health concerns associated with their consumption.

Vitamin A

Vitamin A is an essential nutrient which works to support night vision, appropriate cell growth and differentiation, immunity, embryonic development, and skin health (1). Vitamin A helps to support the overall well-being of humans and can be found naturally in a variety of plant-based foods like sweet potatoes, carrots, spinach, kale, and red bell peppers (2). Meanwhile, it is also often added to dairy products such as cream cheese during fortification processes. One ounce of Cream cheese provides 10% of your daily value (DV) of Vitamin A. When consumed alongside other significant sources of vitamin A, this can provide substantial protective health benefits (3).

Beyond its contributions to eye health, Vitamin A also plays an important role in fetal development and supports skin regeneration processes and maintenance of mucous membranes (4). These capabilities of Vitamin A make it especially valuable when pregnant or nursing mothers are observing their diets closely. Morning sickness and exhaustion from pregnancy causes some expecting and new mothers to struggle to meet their nutritional requirements on some days. Getting enough Vitamin A in of course crucial at these times, ensuring healthy amounts for both mother and baby.

Vitamin D

Vitamin D is another essential nutrient contributing significantly to human health. Vitamin D assists in regulating mineral levels throughout the body, impacting heart and muscle functioning, immune system health and calcium absorption (5). Our bodies naturally produce Vitamin D from exposure to sunlight, making outdoor walking and playtime invaluable to our wellness. Furthermore, many foods contain Vitamin D, such as fish, eggs, fortified milks, cereals, and fatty fishes such as salmon (6). Milk and various dairy products, including Cream cheese, are often fortified with additional Vitamin D as well. ½ cup of Cream cheese provides 25% of your DV of Vitamin D (7).

Although Vitamin D has been known to strengthen bones due to its ability to prevent and treat osteoporosis for years, more recent studies have suggested that it could potentially have a much broader range of effects on one's overall health (8). Evidence reflects that this includes reducing inflammation, boosting mood and cognition, preventing cancer, aiding digestion, and promoting fertility (9). Consuming sufficient amounts of Vitamin D through diet and sun exposure should be encouraged to take advantage of the positive impacts it possesses.

Vitamin B-12

The benefits of Vitamin B-12 are plentiful and varied. This nutrient works to decrease feelings of fatigue and weakness, regulate blood sugar levels, improve cognitive functioning and protect against certain neurological diseases (10). Vitamin B-12 can only be obtained via supplementation or through animal-sourced foods such as dairy, seafood and eggs (11). Cream cheese, being a dairy product, is additionally fortified with Vitamin B-12 — 15% of your DV comes from 2 tablespoons of Cream cheese (12).

Vitamin B-12 is unique in that unlike most nutrients, it is stored in the liver and so small amounts tend to last for about a year in the body before needing to be replenished (13). Symptoms of Vitamin B-12 deficiency include decreased energy levels, irritability, lack of focus, depression, paleness, irregular heartbeat, difficulty breathing, anxiety, appetite loss, nerve damage and/or memory problems (14). Since vitamin B-12 deficiencies can develop gradually over time for both adults and children alike, regularly consuming sources that are rich in Vitamin B-12 is highly recommended.

Riboflavin

Riboflavin, otherwise known as Vitamin B2, is an essential element needed to convert fats and carbohydrates into usable fuel within the body (15). Aside from playing an instrumental part in turning consumed food into energy, Riboflavin has antioxidant qualities that make it key in counteracting cellular damage done by free radicals (16). Due to the positive effect it has on metabolism, some evidence follows that proper intake through diet can aid in weight management efforts as well (17). Vitamin B2 may be sourced through a multitude of foods, including broccoli, spinach, soybeans, wild-caught fish, mushrooms, eggs, and dairy products like Cream cheese (18). Eating two tablespoons of Cream cheese provides 9% of what you need of Riboflavin on a daily basis (19).

While low intakes of Riboflavin can increase susceptibility to disease, be cautious not to go overboard either—consuming too much beyond the recommended standards can cause issues like nausea and vomiting among several other undesirable reactions (20). For individuals trying to maintain balanced nutrition while still getting ample doses of vitamins along with satisfying taste and texture, integrating dairy products such as Cream cheese resulting in Riboflavin enrichment makes perfect sense.

Niacin

Commonly referred to as Vitamin B3, Niacin’s presence influences essential bodily functions ranging from DNA repair to hormone production (21). Basic knowledge implies that protein, fish and poultry contribute heavily to meeting demands for Niacin in a regular diet, but other tasty sources exist — those come in forms such as avocados, dates, peanuts, and nuts (22). Fortunately for cream cheese fans, one serving can supply 6 percent of your DV based on the US National Institutes of Health guidelines set forth (23).

Similar to others of the B family, inadequate intakes of Niacin can result in various dysfunctions depending on severity (24). Signs of insufficient Niacin observed by medical professionals include poor concentration abilities, abdominal pain, diarrhea, bad breath, and even changes in skin pigmentation (25). Regularly monitoring current intake and adjusting according to activity level and body size is therefore vital to long-term health.

Folate

Also known as Vitamin B9, Folate helps support cell growth, breaking down proteins, creating new cells in addition to assisting in the manufacture of DNA and RNA (26). Beneficial health purposes served by Folate do not end there, however; it averts birth defects related to neural tube closure and regulates homocysteine levels for cardiovascular wellness sake (27). Expectant mothers particularly require greater concentrations of Folate within their systems, utilizing considerable reservations of this specific nutrient since it is lost rapidly through placental circulation (28). Keeping safe stores of Folate thus becomes pertinent if it is unmet through natural means; fortunately, Cream cheese has fortified form of Folate available amongst predominating components (29), allowing people to enjoy a nutritionally dense content with minimal effort required.

As for obtaining Folate normally, dark leafy greens like kale and arugula, fruits such as oranges and strawberries, legumes and whole grains, tomato juice and broccoli, are noteworthy contenders (30). Beyond maximum receptivity rates particular keep in mind that high amounts of processed Folate deposited within manufactured items may reduce considerations made necessary towards direct absorption through whole foods (31). Considering this fact, dependence on enriched and enhanced edibles, including Cream cheese, should remain moderate whenever possible.

Conclusion

Thanks to clever fortification processes and already occurring natural contents, Cream cheese proclaims nutritional prowess, boasting notable levels of Vitamins A, D, B12, Riboflavin, Niacin, and Folate. While these nutrients offer immense advantages individually, their powers amplify when collectively combined, amplifying physical and mental wellbeing tremendously. With so many cheeses situated upon retail shelves, taking the initiative to compare labels prior to purchase treats consumers with something remarkable: nutritious powerhouses delivered in harmony through flavorful formats.