Randy Chandler
Goat cheese is a nutritious food with several health benefits. It is a good source of calcium, selenium, and riboflavin (vitamin B2). Goat cheese also contains beneficial probiotics and fatty acids that are metabolized faster than those in cow's cheese. This makes it a good option for people who are unable to tolerate cow's milk or cheese. Goat cheese is also a source of vitamin B12, which can also be found in meat, fish, and other dairy products.
Does goat cheese contain B12?
| Characteristics | Values |
|---|---|
| B12 Content | Goat cheese does contain vitamin B12, with Gjetost, a Norwegian goat's cheese, having the second-highest B12 content at 29% DV per ounce. |
| Other Nutrients | Goat cheese is high in calcium and selenium, and contains riboflavin (vitamin B2). It also contains beneficial probiotics and fatty acids that are metabolized faster than those in cow's cheese. |
| Health Benefits | Goat cheese is easier to digest than cow's milk and cheese, and its fatty acids can help reduce hunger and overall food intake. It is also a good source of protein. |
| Serving Suggestions | Goat cheese can be sprinkled on salad, stuffed in roasted tomatoes, used in burgers, spread on bread, or added to gyros. |
| Nutritional Considerations | Goat cheese can be high in fat, so it should be consumed in moderation to avoid weight gain. |
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What You'll Learn
Goat cheese is a good source of vitamin B2 or riboflavin
Goat cheese, also known as chèvre, is a nutritious dairy product packed with vitamins, minerals, and healthy fats. It is a good source of vitamin B2, or riboflavin, which plays an important role in the body's cellular processes and the production of new cells.
A one-ounce (28-gram) serving of soft-style goat cheese provides 11% of the recommended daily intake (RDI) of riboflavin. This serving size also delivers 6 grams of protein, along with essential minerals like calcium, phosphorus, and copper, which are crucial for maintaining healthy bones.
Goat cheese is also a good source of selenium, an essential trace mineral typically found in seafood. Selenium is known for its antioxidant properties, aiding the body in breaking down DNA-damaging peroxides, thereby reducing the risk of certain cancers, thyroid disease, and cardiovascular issues.
In addition to its vitamin and mineral content, goat cheese contains beneficial probiotics and healthy fats, including medium-chain fatty acids. These fatty acids are metabolized faster than those found in cow's cheese, contributing to increased satiety and aiding in weight loss.
Goat cheese's versatility makes it a great addition to various dishes. It can be enjoyed fresh, aged, or ripened, and used as a spread, topping, or side. Its distinct flavour and texture range—from soft and spreadable to salty and crumbly—offer a unique culinary experience.
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Goat cheese is high in calcium
Goat cheese is a highly nutritious food with several health benefits. One of its standout qualities is its high calcium content. Calcium is an essential mineral that plays a crucial role in maintaining strong bones, teeth, and organ health. A diet rich in calcium can help prevent osteoporosis and other bone-related issues later in life.
Goat cheese, also known as chèvre, is a type of cheese made from goat's milk. It has a distinct flavour and a softer texture compared to cheeses made from cow's milk. While it is generally high in fat, with a macronutrient breakdown of 76% fat, 24% protein, and 0.1% carbs, it is still lower in fat than cow's milk cheese. As such, it should be consumed in moderation to maintain a balanced diet and avoid weight gain.
The calcium content in goat cheese contributes to its status as a nutrient-dense food. Calcium is essential for building and maintaining strong bones and teeth. It also plays a vital role in nerve signalling, muscle function, and hormone regulation. A one-ounce serving of goat cheese can provide a significant amount of calcium, contributing to the recommended daily intake for this mineral.
In addition to its high calcium content, goat cheese offers other nutritional benefits. It is a good source of selenium, a trace mineral that is typically found in seafood. Selenium is a powerful antioxidant that helps protect the body from DNA damage caused by peroxides. This can reduce the risk of developing chronic diseases, including cancer, thyroid disease, and cardiovascular disease.
Furthermore, goat cheese is a natural source of vitamin B2, also known as riboflavin, which is essential for the production and functioning of new cells. It also contains beneficial probiotics, which promote a healthy gut by competing with unhealthy bacteria and pathogens in the intestines. The fatty acids in goat cheese are also worth noting, as they are metabolized faster than those in cow's milk cheese, leading to a feeling of fullness and potentially aiding in weight loss when consumed in moderation.
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Goat cheese is rich in selenium
Goat cheese is indeed rich in selenium, a powerful antioxidant that offers a range of health benefits. Selenium is a trace mineral that plays a crucial role in maintaining overall health. While it may not get as much attention as other minerals like calcium and magnesium, it is an essential component in various proteins throughout the body.
Goat milk, from which goat cheese is made, is a natural source of selenium. Selenium is present in goat milk due to the selenium-rich diet of goats. Farmers often provide their goats with selenium boosters and free-choice loose minerals to ensure they meet their mineral requirements. This results in goat milk and its products, such as cheese, containing this beneficial nutrient.
The inclusion of selenium-rich foods in our diets is important for combating the impact of free radicals. Free radicals are associated with health issues like skin cancer, wrinkles, premature aging, and damage to cells. Selenium acts as an antioxidant, reducing oxidative stress on the body and helping to prevent these adverse effects.
Additionally, selenium is vital for thyroid health. A significant portion of the selenium in our bodies is stored in the thyroid gland. Selenium aids in the conversion of triiodothyronine (T3) into a form that the body can utilize. This converted hormone then protects the body's cells from damage caused by free radicals. A deficiency in selenium can lead to thyroid-related issues, including hypothyroidism, thyroid cancer, Graves' disease, and an enlarged thyroid, also known as Goiter.
It is important to note that while selenium is essential, excessive intake can be harmful. Consuming too much selenium can lead to selenosis, characterized by symptoms such as nausea, vomiting, hair loss, and sustained fatigue. Therefore, it is crucial to maintain a balanced diet and consult with a healthcare professional for personalized advice regarding nutrient intake.
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Goat's Gjetost cheese is high in vitamin B12
Goats' Gjetost cheese is indeed high in vitamin B12. Gjetost is a Norwegian goat's cheese made with whey, and it has the second-highest B12 content of any cheese, providing 29% of the daily value of vitamin B12 per ounce. This makes it an excellent source of vitamin B12, which is an essential nutrient for maintaining a healthy body. Vitamin B12 is particularly important for building and protecting healthy bones and teeth, and it is believed that the presence of this vitamin in Gjetost cheese may also help to alleviate depression and increase energy levels.
Gjetost cheese is also known as Brunost in Norway, Brunost or Myseost in Sweden, Myseost in Denmark, and Mysuostur in Iceland. While it was originally made from goat's milk, some variants may now include cow's milk as well. In addition to being a good source of vitamin B12, Gjetost cheese is also high in fat, with approximately 30 grams of fat per 100 grams of cheese, and a good source of calcium, vitamins A, B1-B3, B5, B6, protein, potassium, phosphorus, selenium, and zinc.
It is worth noting that while Gjetost cheese is a good source of vitamin B12, other types of cheese may provide even higher amounts of this nutrient. For example, whole milk Swiss cheese provides the most B12, with 36% DV per ounce, followed by Gjetost with 29% DV per ounce, then Mozzarella with 27% DV per ounce, and Tilsit, Feta, and Brie, which do not specify the percentage of DV per ounce.
Overall, goats' Gjetost cheese is a delicious and nutritious option for those looking to increase their vitamin B12 intake, offering a range of health benefits and a unique, distinctive flavour. However, it is important to remember that cheese should be consumed as part of a balanced diet, and there are also other vegetarian sources of vitamin B12, such as eggs, as well as vegan sources, including yeast extract, fortified cereals, and soy products.
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Goat cheese is a good option for those intolerant to cow's milk
Goat cheese is a good option for those who are intolerant to cow's milk. This is primarily because goat's milk contains less lactose than cow's milk. Lactose is the sugar found in milk, and those who are intolerant to it are unable to digest this sugar. While goat's milk does contain lactose, and almost as much as cow's milk, it is still a better option for those with an intolerance. This is because the severity of lactose intolerance varies from person to person, and some people can eat or drink small amounts of lactose without experiencing symptoms.
The fermentation process further reduces the amount of lactose in goat cheese, as does the natural homogenization of goat's milk, which prevents fat molecules from separating and floating to the top. This means that goat cheese is digested differently than cow's milk and is a hypoallergenic alternative for those allergic to cow's milk. In addition, the fat globules in goat's milk are much smaller, making it easier on the digestive system.
Goat's milk also has lower levels of A1 casein, a type of protein that may cause milk sensitivity symptoms by causing inflammation in the gut. Goat milk products contain mostly A2 casein, a type of protein that has been shown to be less allergenic and less inflammatory. A study of 45 people with lactose intolerance found that when they switched from milk containing A1 casein to milk containing only A2 casein, digestive symptoms improved and intestinal inflammation decreased.
Goat cheese is also a nutritious dairy product packed with vitamins, minerals, and healthy fats. It is higher in short- and medium-chain fatty acids than cow's milk, including capric acid and caprylic acid, which are digested rapidly, providing an immediate source of energy and increased feelings of satiety. Goat cheese also has a wide variety of uses and can be added to both sweet and savory dishes to enhance flavor and texture.
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Frequently asked questions
Yes, goat cheese is a source of vitamin B12. Gjetost, a Norwegian goat's cheese, has the second-highest B12 content, with 29% DV per ounce.
Goat cheese is high in calcium, an essential nutrient for bones, teeth, and organs. Goat cheese is also a good source of selenium, a trace mineral that helps the body break down DNA-damaging peroxides, which can lower the risk of developing cancer, thyroid disease, and cardiovascular disease. Goat cheese also contains vitamin B2, which is important for the production and functioning of new cells.
Goat cheese can be easily incorporated into meals as a neutral alternative to other cheeses. It can be sprinkled on a salad, used as a spread or topping, or added to dishes such as hamburgers, lamb burgers, or gyros.
