Frederic Melton
Blue cheese is a type of cheese that is aged and ripened, known for its distinctive blue or grey veins and bold, tangy flavour. It is made from cow's, goat's, or sheep's milk that has been cured with cultures from the mould Penicillium. A 1-ounce (28-gram) serving of blue cheese provides 10% of the recommended dietary allowance (RDA) of calcium and is also a good source of other nutrients such as phosphorous, potassium, sodium, and vitamins. However, blue cheese is high in sodium, with a 1-ounce serving providing 14% of the RDA of sodium. This is something to keep in mind if you are on a low-sodium diet or have high blood pressure.
| Characteristics | Values |
|---|---|
| Sodium Content | High in sodium |
| Health Risks | Increased risk of hypertension and hypertension-related kidney damage |
| Recommended Daily Intake | Less than 1,500 to 2,000 milligrams per day |
| Low-Sodium Options | Reduced-sodium blue cheese |
| Other Nutrients | Calcium, phosphorous, potassium, zinc, vitamin A, vitamin B5, vitamin B12, vitamin D, vitamin E, vitamin K, protein, and dietary fats |
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What You'll Learn
Blue cheese is high in sodium
Blue cheese is typically high in sodium, which is an important mineral. A 1-ounce (28-gram) serving of blue cheese provides 14% of the recommended dietary allowance (RDA) of sodium. This equates to around 336mg of sodium per 28-gram serving. For this reason, those with high blood pressure or on a low-sodium diet should be mindful of their blue cheese consumption. It is recommended that overall daily sodium intake should be less than 1,500 to 2,000 milligrams per day.
Blue cheese is made from cow's, goat's, or sheep's milk that has been cured with cultures from the mould Penicillium roqueforti. It is white with distinctive blue or grey veins and spots, and has a bold, tangy flavour. The mould used to create blue cheese gives it a distinctive odour. The taste and quality of blue cheese depend on the type of milk used to make it and the time of production. Enthusiasts believe blue cheese tastes best during the summer after it has aged for a few months.
Blue cheese is also rich in dairy protein, dietary fats, and essential vitamins and minerals including calcium, phosphorous, potassium, zinc, and vitamin A. A 1-ounce serving of blue cheese contains 150mg of calcium, providing 10% of the RDA. While the recommended daily value for calcium varies based on age and sex, most adults should consume a minimum of 1,000mg per day. Blue cheese can therefore help people achieve healthier bone density and reduce the risk of developing osteoporosis.
Blue cheese also contains a compound known as spermidine, which may delay ageing and reduce the risk of cardiovascular disease. It is believed that spermidine has a positive effect on cardiac muscle cells and other parts of the cardiovascular system. The fat in blue cheese may also have a neutral or positive effect on cardiovascular health.
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It's also rich in calcium, phosphorous, and potassium
Blue cheese is a tasty treat, but it is also a nutritious food with several health benefits. While it is typically high in sodium, it is also rich in calcium, phosphorus, and potassium.
Calcium is an essential mineral for maintaining bone health and reducing the risk of osteoporosis. It also plays a role in muscle function and blood pressure regulation. A 1-ounce serving (28 grams) of blue cheese provides 10% of the recommended dietary allowance (RDA) of calcium.
Phosphorus is another important mineral found in blue cheese. It is necessary for the body's growth and maintenance, as well as energy storage and kidney function. A 1-ounce serving of blue cheese provides 13% of the RDA of phosphorus.
Potassium is a chemical element that is essential for life. It is involved in nerve function, muscle contraction, and maintaining fluid balance in the body. While the amount of potassium in blue cheese is not as high as other dairy products like milk and yogurt, it still contributes to the overall nutritional profile of the cheese.
In addition to these minerals, blue cheese also contains protein, dietary fats, and vitamins A, D, E, and K. These nutrients contribute to the health benefits associated with blue cheese, including improved cardiovascular health and weight management.
It is important to note that while blue cheese has these beneficial nutrients, it should still be consumed in moderation due to its high sodium and saturated fat content. Reduced-fat and reduced-sodium options are available for those who want to enjoy the taste and health benefits of blue cheese while limiting their intake of these nutrients.
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Blue cheese is high in calories
Blue cheese is a good source of calcium, a nutrient necessary for optimal bone health. A 1-ounce serving of blue cheese contains 150 mg of calcium, which is 10% of the recommended dietary allowance (RDA). Regular consumption of calcium-rich foods can help protect bone health and reduce the risk of developing osteoporosis. Blue cheese is also a source of vitamin A, providing 29% of the RDA in a 1-ounce serving.
In addition to calcium and vitamin A, blue cheese contains other essential vitamins and minerals such as phosphorous, potassium, zinc, and vitamin B5. It is also a good source of protein, providing all nine essential amino acids. The fat content in blue cheese aids in the absorption of fat-soluble vitamins and has been linked to potential health benefits, including a positive effect on cardiovascular health.
However, it is important to consume blue cheese in moderation due to its high sodium, saturated fat, and cholesterol content. High-sodium foods can increase the risk of hypertension and related kidney damage. Similarly, saturated fats increase the risk of atherosclerosis. Reduced-fat and reduced-sodium blue cheese options are available for those watching their intake of these nutrients.
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It's a good source of vitamins A and B5
Blue cheese is a good source of vitamins A and B5. It is also rich in calcium, phosphorous, potassium, zinc, and vitamin A. A 1-ounce serving (28 grams) of blue cheese provides 10% of the recommended dietary allowance (RDA) of calcium, 13% of the RDA of phosphorous, 2% of the RDA of potassium, 14% of the RDA of sodium, and 29% of the RDA of vitamin A.
The health benefits of blue cheese come from its nutritional profile, which includes protein, fat, vitamins, and minerals. Blue cheese is also a good source of dietary fats and protein, with dietary fat accounting for 72% of its total calories and protein accounting for 24%.
Blue cheese is made from cow's, goat's, or sheep's milk that has been cured with cultures from the mold Penicillium. It is typically white with blue or gray veins and spots. The distinctive odor and bold, tangy flavor of blue cheese come from the mold used in its production.
While blue cheese is a good source of vitamins and minerals, it is also high in sodium, so those with high blood pressure or on a low-sodium diet should consume it in moderation. Reduced-fat and reduced-sodium options are available for those who want to enjoy the health benefits of blue cheese while limiting their sodium intake.
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Blue cheese has health benefits, including potentially reducing the risk of cardiovascular disease
Blue cheese is a popular cheese with a strong flavour and a pungent smell. It is typically high in sodium, with a 1-ounce serving providing 14% of the recommended dietary allowance (RDA) of sodium. However, it also offers various health benefits, including potentially reducing the risk of cardiovascular disease.
Firstly, blue cheese is rich in calcium, which promotes bone health and tooth health, specifically tooth enamel. A 1-ounce serving of blue cheese contains 150 mg of calcium, contributing to the recommended daily value of 1,000 mg for most adults. Regular consumption of calcium-rich foods helps protect bone health and reduce the risk of osteoporosis. Additionally, calcium in blue cheese may be linked to anti-obesity mechanisms, as studies have found that it helps manage visceral fat around the abdomen and maintain gut health.
Secondly, blue cheese contains a compound called spermidine, which may delay ageing and reduce the risk of cardiovascular disease. Spermidine is believed to have a positive effect on cardiac muscle cells and other parts of the cardiovascular system. The presence of spermidine in blue cheese may contribute to the "French paradox," where lower rates of cardiovascular disease are observed despite higher consumption of saturated fat.
Furthermore, blue cheese is a good source of protein, and its fat content may have a neutral or positive effect on cardiovascular health. The protein in blue cheese, especially Roquefort, helps lower cholesterol levels and prevent artery inflammation and blood clotting, thereby reducing the risk of cardiovascular disease. Blue cheese also contains essential amino acids and omega-3 fatty acids, contributing to its heart-healthy properties.
While blue cheese offers these potential health benefits, it is important to consume it in moderation due to its high sodium, calorie, and saturated fat content. Excess sodium intake can lead to blood pressure issues, and high saturated fat intake can increase the risk of high cholesterol levels. Therefore, individuals with high blood pressure or those on a low-sodium diet should consider reduced-sodium options or limit their overall daily sodium intake.
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Frequently asked questions
Yes, blue cheese is high in sodium. A 1-ounce (28-gram) serving of blue cheese provides 14% of the recommended dietary allowance (RDA) of sodium.
It is recommended that your overall daily sodium intake should be less than 1,500 to 2,000 milligrams per day.
Blue cheese is rich in nutrients and provides a variety of health benefits. It is a good source of calcium, which may promote bone health and help prevent osteoporosis. It also contains a compound known as spermidine that may delay aging and reduce the risk of cardiovascular disease.
If you are looking for a lower-sodium alternative to blue cheese, you can try mozzarella or feta cheese. Both of these cheeses have lower sodium content than blue cheese.
