Andy Montoya
Calcium is an essential nutrient for strong bones and overall health. Dairy products like milk, cheese, and yogurt are especially rich in calcium, and American cheese is no exception. In fact, American cheese is a good source of calcium, providing about 178 milligrams per slice, which meets 17% of the recommended daily allowance (RDA). However, it's important to note that American cheese also contains high levels of saturated fat and sodium, which may increase the risk of heart disease when consumed in excess. Therefore, while American cheese can be a decent source of calcium, it should be enjoyed in moderation as part of a balanced diet that includes other calcium-rich foods.
| Characteristics | Values |
|---|---|
| Is American cheese a good source of calcium? | Yes |
| Other sources of calcium | Milk, yogurt, sardines, seeds, leafy greens, Parmesan cheese, cottage cheese, collard greens, poppy seeds, sesame seeds, celery seeds, chia seeds, goat's milk |
| Recommended calcium intake | 1,000 mg per day for most adults |
| Calcium-rich foods | Dairy products, seafood, fortified juices |
| Calcium benefits | Strong bones and teeth, heart health, muscle function, nerve signaling, nerve transmission, bone formation and maintenance |
| Calcium absorption | Vitamin D promotes calcium absorption |
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What You'll Learn
American cheese is a good source of calcium
American cheese is a processed food made by combining different cheeses, including Cheddar, washed curd, Colby, and granular cheese. It is a good source of dietary fats, high-quality protein, and various vitamins and minerals, including vitamins A, D, and K, phosphorus, and zinc. Vitamin D, in particular, helps with the absorption of calcium, and the two together play a critical role in immune system response.
While the calcium content of American cheese varies depending on the brand, a typical slice (20.6 grams) provides 178 milligrams of calcium, or 17% of the recommended daily allowance (RDA). This is comparable to other cheeses, with softer cheeses like Brie having less calcium and harder cheeses like Parmesan having more.
However, it is important to note that American cheese is also high in saturated fat, cholesterol, and sodium, which may increase the risk of heart disease and high blood pressure if consumed in excess. Therefore, it is generally recommended to consume American cheese in moderation as part of a balanced diet that includes other sources of calcium and nutrients.
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It's also a source of vitamin D
American cheese is a good source of calcium and protein. It is also fortified with vitamin D, which plays a critical role in immune system response. Vitamin D acts as an anti-inflammatory and immunoregulatory agent. When a viral threat is high, adequate vitamin D levels can lower the risk of illness.
Vitamin D helps strengthen your bones by improving the absorption of calcium and phosphorus. Phosphorus is as important to bone health as calcium. Both calcium and phosphorus are responsible for the strength of bones. Most people do not have a problem getting enough phosphorus from their diet.
American cheese is also a source of vitamin A, which promotes eye and immune health, and zinc, which is essential for growth, digestion, and DNA synthesis.
While American cheese provides some quality nutrients, it is also high in saturated fat, cholesterol, and sodium, which may increase the risk of heart disease. Therefore, it is recommended to consume it in moderation.
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Other cheeses contain more calcium
While American cheese is a good source of calcium, other cheeses contain more calcium. Parmesan cheese, for example, has a higher calcium content, with 242 mg per ounce (28 grams), which equates to 24% of the daily value (DV). In comparison, a slice of American cheese weighing 20.6 grams provides 178 milligrams of calcium, or 17% of the recommended daily allowance (RDA).
Other dairy products like milk, yogurt, and other cheeses are also excellent sources of calcium. For instance, one cup (245 grams) of plain, whole milk yogurt delivers a substantial amount of calcium, along with phosphorus, potassium, and vitamins B2 and B12. Regular yogurt consumption has also been linked to a reduced risk of heart disease and type 2 diabetes.
In addition to dairy products, there are several nondairy sources of calcium. Sardines, collard greens, and seeds, such as poppy, sesame, celery, and chia seeds, are all excellent sources of calcium. For instance, a 1.4-ounce (40-gram) serving of poppy seeds provides 6.5% of the daily value (DV) for calcium.
It is worth noting that the calcium content in foods can vary depending on the brand, recipe, or production method. Therefore, it is always a good idea to check the food label to determine the exact calcium content of a particular product.
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Calcium is important for bone health
Calcium is an essential mineral for maintaining strong bones and teeth. It is also important for overall health, including heart health, muscle function, and nerve signalling. American cheese is a good source of calcium, providing about 178 milligrams per slice, which meets 17% of the recommended daily allowance (RDA). However, it is also high in saturated fat and sodium, so it should be consumed in moderation.
Calcium plays a crucial role in bone formation and maintenance. It is the mineral that gives our bones their strength and rigidity. Along with phosphorus, calcium makes up much of the matter that comprises our bones and teeth. Phosphorus is equally important for bone health, and both nutrients work together to promote bone health. Most people do not have a problem getting enough phosphorus from their diet.
Vitamin D is also essential for bone health, as it helps strengthen bones by improving the absorption of calcium and phosphorus. American cheese is a good source of vitamin D, and this combination of nutrients makes it beneficial for bone health. However, it is important to note that the body absorbs calcium from dairy products more easily than from plant sources.
Other good sources of calcium include dairy products like milk, yogurt, and other cheeses. Parmesan cheese, for example, has a higher calcium content than softer cheeses. Non-dairy sources of calcium include sardines, collard greens, seeds (such as poppy, sesame, celery, and chia seeds), and fortified juices.
While American cheese can be a good source of calcium, it is important to consume a variety of calcium-rich foods to ensure adequate intake and maintain bone health. Excessive consumption of American cheese may lead to adverse health effects due to its high saturated fat and sodium content. Therefore, it is generally recommended to consume it in moderation as part of a balanced diet that includes other calcium-rich foods.
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American cheese has other health concerns
While American cheese is a good source of calcium, it has other health concerns. Firstly, it is a processed food made by combining different cheeses, including Cheddar, washed curd, Colby, and granular cheese. This processing results in a longer shelf life compared to other natural cheeses. However, the primary health concern associated with American cheese is its high content of saturated fat and sodium.
A high intake of saturated fat may raise LDL (bad) cholesterol levels, increasing the risk of atherosclerosis, which is characterised by a narrowing of the arteries due to plaque buildup. This, in turn, raises the risk of heart disease and stroke, contributing to a major cause of death worldwide. While current research suggests that saturated fat from dairy may not harm heart health, it is still recommended that Americans consume fat-free or low-fat dairy products.
The high sodium content in American cheese is another concern, as diets high in sodium are linked to an increased risk of hypertension or high blood pressure. Reducing sodium intake is recommended to lower this risk. Additionally, while American cheese provides quality nutrients like protein and vitamins, it is also a high-calorie food. The combination of high-calorie content, saturated fat, cholesterol, and sodium can contribute to an increased risk of heart disease when consumed in excess.
It is worth noting that there are no official recommendations on American cheese consumption. However, it is generally advised to consume it sparingly and in moderation to avoid the potential adverse health effects associated with excess saturated fat and sodium intake. Other dairy products like milk, yogurt, and various natural cheeses are also great sources of calcium and protein, offering healthier alternatives to American cheese.
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Frequently asked questions
Yes, American cheese is a good source of calcium.
One slice (20.6 grams) of American cheese provides 178 milligrams of calcium, which is 17% of the recommended daily allowance (RDA).
American cheese is a source of high-quality protein, vitamins A, D, and phosphorus. It is also fortified with vitamin D, which helps with the absorption of calcium.
American cheese is a processed food with high saturated fat, cholesterol, and sodium content. Diets high in saturated fat and sodium are associated with an increased risk of heart disease. Therefore, it is recommended to consume American cheese in moderation.
Dairy products like milk, yogurt, and other cheeses are great sources of calcium. For those on a dairy-free diet, sardines, collard greens, and fortified juices are excellent sources of calcium.
