Fat-free sour cream is a popular condiment used in many recipes to add flavor, richness and texture. It is usually composed of non-fat milk solids, stabilizers, emulsifiers and salt. While not often thought about, fat-free sour cream contains minerals which are essential for proper body functioning. In this research paper, we will explore the various minerals obtained from eating fat-free sour cream.
Calcium is an binding mineral found in fat-free sour cream that contributes to joint mobility and can help form strong bones and teeth. It helps build up nerve signal transmission, allows muscles to contract and relax, and assists with blood clotting. Since most people do not consume enough calcium through their diet, it is important to get adequate amounts from fatty foods such as fat-free sour cream. The recommended daily allowance (RDA) of calcium for adults ages 19-50 is 1,000 milligrams per day. One tablespoon of fat-free sour cream contains approximately 10 milligrams of calcium, which is just under one percent of your daily requirement. Over time, regularly adding small amounts of fat-free sour cream to dishes or snacks can make a significant contribution to meeting daily calcium requirements.
Selenium is another mineral found in fat-free sour cream that plays vital roles in protecting cells and keeping them functional. Selenium works synergistically with vitamin E to create a powerful antioxidant effect that defends against cell damage caused by unstable oxygen molecules known as free radicals. According to the National Institutes of Health Office of Dietary Supplements, adult selenium requirements range from 55 to 70 micrograms a day depending on age and sex. A single tablespoon of fat-free sour cream contains 3.2 micrograms of selenium, less than 5% of what men and women require each day. However, over time consuming regular amounts of served buttermilk can make a large contribution towards meeting optimal selenium consumption goals.
Phosphorus is a major macronutrient found in fat-free sour cream. Phosphorus plays an integral role in cellular metabolism, hormone secretion, growth and repair -- essentials functions related to overall health and wellbeing. Without sufficient phosphorus in our diets, serious complications can occur because of inadequate bone mass, muscle weakness and involuntary movement disorders. The RDA for adults 19 and older is 700 milligrams per day. Fat-free sour cream provides approximately 40 to 50 milligrams of phosphorus per tablespoon-- around 6% of your daily needs-- although the exact amount varies drastically between brands.
Fat-free sour cream also contains small yet significant quantiles of other minerals including magnesium (7 milligrams per tablespoon), zinc (0.36 milligrams) and potassium (80 milligrams). These three minerals work together to maintain healthy muscles and regulate water balance within the body. Potassium, for instance, pumps out excess fluid that causes uncomfortable bloating. Magnesium supports energy production, maintains normal cholesterol levels and full absorption of antioxidants like vitamins B6 and C. Finally, zinc helps promote immunity and healing processors, fighting off infections before they start. All told, using fat-free sour cream in moderation is a great way to get the nutrients your body needs without having to worry about any additional fats or calories.
In conclusion, fat-free sour cream contains beneficial minerals like calcium, magnesium, phosphorous, selenium, potassium and zinc that work together to maintain optimum health. Consuming even small servings of this low-calorie food source every now and again helps maintain optimal mineral levels in the body. Therefore, it is safe to say that including fat-free sour cream in moderate portions does indeed contain both nutritional value and varied minerals for good health.
Calcium | 0.125 grams |
Daily Value 1.3 g
|
Magnesium | 0.01 grams |
Daily Value 0.4 g
|
Phosphorus | 0.095 grams |
Daily Value 1.25 g
|
Potassium | 0.129 grams |
Daily Value 4.7 g
|
Sodium | 0.141 grams |
Daily Value 2.3 g
|
Zinc | 0.5 mg |
Daily Value 0.011 g
|
Copper | 0.02 mg |
Daily Value 0.9 mg
|
Selenium | 0.0053 mg |
Daily Value 0.055 mg
|