Randy Chandler
Blue cheese is a beloved ingredient in many dishes, from salads to pizzas. But does it have any health benefits, specifically for gut bacteria? Blue cheese is a fermented food that contains good bacteria, which can help introduce healthy bacteria to your gut. It is also rich in calcium, which is linked to anti-obesity mechanisms that reduce body weight from fat and improve intestinal health. However, it is high in salt, calories, and fat, so it should be consumed in moderation.
| Characteristics | Values |
|---|---|
| Nutrients | High calcium, vitamin A, vitamin D, potassium, salt, zinc, protein, amino acids, omega-3 fatty acids, phosphate, peptides |
| Health Benefits | Improved bone density, reduced risk of osteoporosis, reduced risk of cardiovascular disease, improved immune system, reduced inflammation, improved intestinal health, anti-obesity mechanisms, anti-inflammatory effects, improved dental health, improved cognitive functioning |
| Risks | High sodium, calories, saturated fat, and cholesterol, may cause weight gain, blood pressure issues, heart disease, and allergies |
| Recommended Consumption | 30g-1oz per day for adults |
| Examples of Blue Cheese | Organic Perl Las, Roquefort, Organic Welsh Per Las |
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What You'll Learn
Blue cheese is a fermented food
As a fermented food, blue cheese contains good bacteria that can benefit gut health. Prof. Tim Spector, a lead scientist at ZOE, recommends including a variety of fermented foods in one's diet, such as yoghurt, kefir, kimchi, and different types of cheese. These probiotic foods can help maintain a healthy balance of bacteria in the gut, potentially improving digestion and reducing inflammation.
In addition to its gut health benefits, blue cheese is a nutrient-dense food, rich in calcium, proteins, amino acids, omega-3 fatty acids, vitamins, and minerals. Regular consumption of blue cheese can help improve bone density and dental health, while its high calcium content may also be linked to anti-obesity mechanisms that reduce body fat and maintain gut health.
However, it is important to consume blue cheese in moderation due to its high levels of fat, calories, and sodium. Overconsumption can lead to weight gain, blood pressure issues, and increased risk of heart disease. Additionally, improper storage or spoilage of blue cheese can cause the growth of harmful substances, so it is essential to store and consume it safely.
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It contains gut-friendly bacteria
Blue cheese contains gut-friendly bacteria, which can help keep your gut healthy. It is a fermented food that uses Penicillium roqueforti mould cultures, which are non-toxic and safe for human consumption. The blue veins in the cheese are the result of this mould.
Dr Megan Rossi, @theguthealthdoctor, says that "cheeses like Organic Perl Las are fermented foods which contain penicillium fungi – they’re the blue veins running through the cheese."
Michael Jones, cheesemonger and owner of The Cheeseboard in London, recommends including blue cheese in your diet to "diversify your gut health and introduce healthy bacteria".
Blue cheese also contains lactic acid bacteria, which are a major player in providing probiotic health boosts that may help reduce inflammation. Probiotics may also help to defend against infections.
While blue cheese contains gut-friendly bacteria, it is not a probiotic. It should be consumed in moderation due to its high levels of salt, saturated fat, calories, and sodium.
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It is high in calcium
Blue cheese is a good source of calcium, providing about 10% of the recommended dietary allowance (RDA) in a 1-ounce (28-gram) serving. This equates to around 150 milligrams of calcium per serving. The recommended daily calcium intake varies by age and gender, but most adults should aim for a minimum of 1,000 milligrams per day.
Calcium is essential for maintaining bone health and preventing osteoporosis. Consuming adequate amounts of calcium helps improve bone density and reduce the risk of fractures. Blue cheese, with its high calcium content, can be beneficial in maintaining and improving bone health.
In addition to its benefits for bone health, the calcium in blue cheese may also contribute to other health advantages. Studies suggest a link between adequate calcium intake and weight management. Research indicates that calcium can help reduce body weight and lower visceral fat storage around the abdomen, thereby improving intestinal health. This is supported by the finding that the French, despite consuming more saturated fat on average, have lower rates of cardiovascular disease, a phenomenon known as the "French Paradox." The calcium in blue cheese may contribute to this paradox by potentially reducing the risk of cardiovascular disease through its impact on weight management.
Furthermore, blue cheese contains other essential vitamins and minerals, including phosphorus, potassium, sodium, and vitamin A. These nutrients work synergistically with calcium to promote overall health and well-being. However, it is important to note that blue cheese is also high in salt and saturated fat, so it should be consumed in moderation as part of a balanced diet.
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It may help with weight management
Blue cheese is a nutrient-dense food that provides a variety of health benefits. It is rich in calcium, which is essential for healthy bones and teeth. The high calcium content in blue cheese may also be linked to anti-obesity mechanisms that reduce body weight from fat.
Studies have found that consuming blue cheese helps with managing levels of visceral fat around the abdominal area and maintaining gut health. This is supported by the fact that blue cheese is a fermented food that contains good bacteria, which can help improve intestinal health. According to Prof. Tim Spector, one of ZOE's lead scientists, including fermented foods in your diet can help keep your gut healthy. He recommends eating small amounts of probiotic foods regularly.
Additionally, blue cheese contains a compound called spermidine, which has been found to have potential health benefits, including reducing the risk of cardiovascular disease and increasing longevity. While the exact reason for this effect is unclear, researchers believe that spermidine has a positive impact on cardiac muscle cells and other parts of the cardiovascular system.
However, it is important to consume blue cheese in moderation due to its high levels of fat, calories, and sodium. Excessive consumption of blue cheese can lead to weight gain, blood pressure issues, and increased risk of heart disease. Therefore, it should be enjoyed as part of a balanced and nutritious diet to maintain overall health and support weight management.
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It has anti-inflammatory properties
Blue cheese is a fermented cheese that contains healthy bacteria, which can have anti-inflammatory effects on the body. Fermented foods have been shown to keep our gut healthy, and blue cheese is a great-tasting way to introduce these bacteria into our systems.
Blue cheese contains lactic acid-producing bacteria, which are a major player in providing probiotic health boosts. Probiotics may help reduce inflammation in the body while also defending against infections. Inflammation can lead to serious and even deadly complications if ignored, so keeping it in check is important for our overall health.
The proteins in blue cheese, especially Roquefort, help lower cholesterol levels and prevent artery inflammation and blood clotting in veins or arteries. This, in turn, reduces the risk of cardiovascular disease. Blue cheese also contains a compound known as spermidine, which has been linked to improved heart health and increased longevity.
Blue cheese can be a great way to introduce healthy bacteria into our guts and benefit from its anti-inflammatory properties. However, it should be consumed in moderation due to its high levels of fat, calories, and sodium.
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Frequently asked questions
Yes, blue cheese is a fermented food that contains lactic acid bacteria, which is a probiotic that can help keep your gut healthy.
Blue cheese is high in fat, calories, and sodium, so it should be consumed in moderation. Prof. Tim Spector recommends eating small amounts of probiotic foods regularly, rather than eating large amounts every now and then.
Yes, blue cheese is rich in calcium, which is essential for healthy teeth and bones. It also contains vitamins and minerals that may help promote immune, cardiovascular, and cognitive functioning.
