Patrick Oconnell
Cheddar cheese is a popular semi-hard cheese made from cow's milk that has been matured for several months. It is a staple in many diets and is known for its versatility and distinct flavour. Cheddar cheese is also an excellent source of calcium, a key nutrient for bone and teeth health, blood clotting, and muscle and nerve function. While it is high in fat and calories, consuming cheddar cheese in moderation may offer health benefits such as lower cholesterol and a reduced risk of osteoporosis and heart disease.
| Characteristics | Values |
|---|---|
| Calcium content | 200mg per ounce, 673.33mg per 100g, 710mg per 100g, 893mg per 100g, 20% of the DV, 67.33% of the RDA, 71% of the RDA, 89% of the RDA |
| Other nutrients | Protein, vitamin K2, vitamin D, potassium, phosphorus, zinc, iron, magnesium, riboflavin, vitamin A, vitamin B-1 |
| Health benefits | Lower cholesterol, lower fracture risk, improved gut health, lower inflammation, protection against disease, stronger bones and teeth, blood clotting, maintaining normal blood pressure, preventing heart disease, preventing osteoporosis |
| Health risks | High in fat, calories, sodium, and saturated fat, contains lactose, can trigger allergies |
| Storage | Can be stored at room temperature but lasts longer in the fridge, can be frozen |
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What You'll Learn
Cheddar cheese is a good source of calcium
Cheddar cheese is a popular semi-hard cheese from England, made from cow's milk that has been matured for several months. It can be white, off-white, or yellow, and its flavour ranges from mild to extra sharp, depending on the variety. Cheddar is a good source of calcium, with an average of 673.33 mg of calcium per 100 grams. The calcium content can range from 415 mg to 893 mg per 100 grams, depending on the specific type of cheddar cheese.
In addition to its calcium content, cheddar cheese is also a good source of protein, with about 7 grams of protein per ounce. Cheddar cheese also contains other essential vitamins and minerals, including vitamin A, vitamin B-1, riboflavin, phosphorus, zinc, potassium, iron, and magnesium. These nutrients provide various health benefits, such as lower cholesterol levels and a reduced risk of osteoporosis, diabetes, heart disease, and high blood pressure.
However, it is important to consume cheddar cheese in moderation due to its high-fat content, particularly saturated fat. While new research suggests that saturated fat in whole foods like cheese may not have the detrimental effects on heart health as previously believed, it is still important to be mindful of the amount of saturated fat consumed. For those who are lactose intolerant, harder cheeses like cheddar are a good option as they have lower levels of lactose and can often be consumed without unpleasant symptoms.
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Calcium is key for bone and teeth health
Cheddar cheese is a rich source of calcium, a key nutrient for maintaining bone and teeth health. Calcium is essential for building and maintaining strong bones, and a diet rich in calcium can help prevent osteoporosis, a condition characterised by low bone density. Cheddar cheese also contains vitamin K, which further contributes to bone health by preventing calcium buildup in arteries and veins, thereby reducing the risk of heart disease.
The role of calcium in bone health is well-established. It is a critical component of bone tissue, providing structural support and strength to the skeleton. Calcium helps to maintain bone density and ensures that bones remain strong and resilient throughout an individual's life. This is particularly important for growing children and adolescents, as adequate calcium intake during these formative years helps to optimise bone growth and development, reducing the risk of fractures and other bone-related issues later in life.
In addition to its benefits for bone health, calcium plays a crucial role in maintaining healthy teeth. It helps to strengthen tooth enamel, making teeth more resistant to decay and cavities. While proper dental hygiene practices, such as regular brushing and flossing, are essential for oral health, a calcium-rich diet that includes foods like cheddar cheese can further enhance dental health and reduce the risk of dental issues.
Cheddar cheese, as a calcium-rich food, can be a valuable part of a balanced diet. However, it is important to consume it in moderation due to its high-fat content, particularly saturated fat. While new research suggests that saturated fat from whole foods like cheese may not have the detrimental effects on heart health as previously believed, excessive consumption can contribute to increased calorie intake and potential weight gain. Therefore, enjoying cheddar cheese in moderation as part of a balanced diet can help promote bone and teeth health while also maintaining overall nutritional balance.
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Cheddar is also rich in vitamin K2
Cheddar cheese is a good source of calcium, which is essential for maintaining bone health and preventing osteoporosis. In addition to its calcium content, cheddar also contains vitamin K2, a nutrient that plays an important role in heart health.
Vitamin K2 helps to prevent calcium from building up in the arteries and veins. This is crucial because inadequate vitamin K levels can lead to calcium deposits, inhibiting blood flow and increasing the risk of blockages and heart disease. By including vitamin K2-rich foods like cheddar cheese in their diet, individuals can help maintain their heart health and reduce the risk of cardiovascular problems.
The role of vitamin K2 in heart health is particularly significant when compared to vitamin K1, which is found in plant sources. Vitamin K2, derived from animal foods, is better absorbed by the body and, therefore, may be more effective in preventing heart disease. This makes cheddar cheese a valuable dietary source of this important nutrient.
While the fat content of cheddar cheese is often a concern, new research suggests that the saturated fat in whole foods like cheese may not have the detrimental effects on heart health once believed. In fact, the "cheese matrix," a concept describing the arrangement of proteins and calcium in cheese, is thought to offer various health benefits, including lower cholesterol levels.
In conclusion, cheddar cheese is not only a good source of calcium but also provides vitamin K2, which is essential for maintaining heart health. When consumed in moderation, cheddar cheese can be a nutritious part of a balanced diet, offering a range of health benefits beyond its calcium content.
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Vitamin K2 prevents calcium build-up in arteries
Cheddar cheese is a good source of calcium, a key nutrient for healthy bones and teeth, blood clotting, and maintaining normal blood pressure. It is also rich in vitamin K2, which is important for heart and bone health. Vitamin K2 prevents calcium from building up in the arteries and veins, reducing the risk of cardiovascular injury or death.
Vitamin K2 is a less common form of vitamin K, primarily found in animal foods and fermented products like cheese. It is also known as menaquinone-7 (MK-7) and is a cofactor for the carboxylation of proteins involved in inhibiting arterial calcification. While vitamin K2 supplements have not been shown to slow calcium buildup in the heart valve, dietary intake of this vitamin has been associated with a reduced risk of cardiovascular disease and death.
Adequate vitamin K2 intake is essential for preventing calcium deposits in the arteries. Inadequate vitamin K levels can lead to calcium buildup, inhibiting blood flow and increasing the risk of blockages and heart disease. A clinical trial using long-acting vitamin K2 showed significant reductions in arterial stiffening, suggesting that this form of the vitamin may help restore flexibility to aging blood vessels.
Cheddar cheese is a popular semi-hard cheese from England, typically made from cow's milk and matured for several months. While it is high in fat, calories, and sodium, its vitamin content can bring many health benefits. Eating cheddar cheese in moderation may help lower cholesterol levels, especially in middle-aged adults. Additionally, snacking on cheese instead of sugary snacks may help reduce cavities and promote dental health.
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Cheddar is a high-fat, high-calorie food
Despite its high-fat content, eating cheddar cheese in moderation may help lower cholesterol. This is due to the "cheese matrix", a concept that describes how the arrangement of proteins and calcium in cheese offers health benefits. These benefits include a reduced risk of osteoporosis, diabetes, heart disease, and high blood pressure.
Cheddar is a good source of calcium, with 200 milligrams (20% of the daily value) per ounce. Calcium is critical for preventing osteoporosis and maintaining bone health. Cheddar also contains vitamin K2, which prevents calcium from building up in arteries and veins, thus reducing the risk of heart disease.
While cheddar is a high-fat, high-calorie food, it can be enjoyed as part of a balanced diet. It is a good source of protein, with 7 grams per ounce, and provides various essential vitamins and minerals, including vitamin A, vitamin B-1, phosphorus, zinc, potassium, iron, and magnesium.
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Frequently asked questions
Yes, cheddar cheese is a good source of calcium.
The amount of calcium in cheddar cheese varies depending on the type. The average amount of calcium in 100g of cheddar cheese is 673.33 mg, which is 67.33% of the recommended dietary allowance (RDA). The calcium content ranges from 415 mg per 100g in low-fat cheddar to 893 mg per 100g in non-fat or fat-free cheddar.
Calcium is essential for maintaining bone health and preventing osteoporosis. It also plays a role in blood clotting, muscle and nerve function, and maintaining normal blood pressure.
Yes, cheddar cheese is also a good source of protein, vitamin K2, vitamin D, and potassium. Eating cheddar cheese may help lower cholesterol and reduce the risk of heart disease, diabetes, and high blood pressure.
Cheddar cheese is high in fat, calories, and sodium, so it should be consumed in moderation. It also contains casein and whey, which can trigger an immune response in people with a dairy allergy.
