Nutritional Yeast 

Also called “nooch”, it is essentially deactivated yeast that provides a savory, cheesy flavor along with a unique profile of protective nutrients.

Fortification: Most nutritional yeast is heavily fortified with B12. Just one to two tablespoons can provide over 100% of the daily requirement, helping to protect the collagen “rebar” in the skeleton.

2-tablespoon serving of nutritional yeast is fat-free and has approximately:  2 grams of fiber and 5 grams of protein

The same amount also provides these B vitamins:

• 212 micrograms of vitamin B12 (630% of daily value or DV)
• 6 milligrams of thiamine (520% DV) (vitamin B1) for a healthy nervous system
• 6 milligrams of riboflavin (480% DV)( vitamin B2) for better vision and blood
• 7 milligrams of Pyridoxine (420% DV) (vitamin B6) for your heart, brain and mood
• 35 milligrams of niacin (220% DV) (vitamin B3) for lower cholesterol and healthy skin
• 212 micrograms of folate (90% DV) (vitamin B9) for healthy cell growth

Nutritional yeast has plant nutrients called polyphenols that have antioxidant properties. Beta-glucan fiber and zinc in nutritional yeast also have antioxidant effects. Antioxidants protect cells from damage caused by free radicals.  Studies suggest that foods with antioxidants can reduce the risk of chronic diseases, including cancer, heart disease, Alzheimer’s disease and diabetes.

Immune Surveillance & Breast Health

Nutritional yeast contains Beta-glucans, a type of fiber found in the cell walls of the yeast.

• Natural Killer (NK) Cells: Beta-glucans are known to prime the immune system, specifically activating NK cells. These cells are the body’s first line of defense in identifying and eliminating rogue or mutated cells in breast tissue.
• Zinc & Selenium: It is a rich source of these trace minerals. Zinc is required for bone tissue renewal, while Selenium supports the liver in detoxifying the estrogens that can stress breast tissue.

The Protein Scaffolding

Bone isn’t just minerals; it’s a protein matrix. Nutritional yeast is a complete protein, meaning it contains all nine essential amino acids.

• Action: It provides the raw materials needed to build the muscle and connective tissue that hold the skeleton together, making it a perfect partner for the Creatine protocol.

Examples of use:

Sprinkle it on air-popped popcorn or kale chips. The fiber from the greens/corn combined with the B-vitamins in the yeast creates a metabolic win.

The “Cheese” Swap: Use it in place of parmesan. If avoiding dairy (which can be inflammatory), nutritional yeast gives you the flavor without the potential hormonal disruption of cow’s milk.

Make vegan macaroni and cheese.

Make a cheese sauce topping for broccoli, baked potatoes and other veggies.

Scramble into eggs or tofu (or try this vegan egg-free tofu dish).

Sprinkle on top of popcorn, pasta, pizza, rice dishes and salads.