Bushra Griffith
Cheese is often associated with a high-fat content, with saturated fats making up about 60% of the fat in most cheeses. However, cheese also contains calcium, which is essential for bone development and maintaining healthy bones. While calcium is beneficial for health, it can also inhibit iron absorption. Therefore, consuming cheese may have an impact on iron levels in the body. This paragraph will explore the relationship between cheese consumption and iron levels, considering both the positive and negative effects that cheese may have on overall health.
| Characteristics | Values |
|---|---|
| Effect on iron absorption | Cheese inhibits iron absorption |
| Reason | Cheese contains calcium, which reduces iron absorption |
| Other foods with calcium | Yogurt, sardines, canned salmon, tofu, broccoli, figs, turnip greens, and rhubarb |
| Probiotics | Some cheeses may contain probiotics, which are good for gut health |
| Fat content | Cheese has a high-fat content, with saturated fats making up about 60% of the fat in most cheeses |
| Health benefits | Studies indicate that eating cheese may protect against obesity, high blood pressure, and type 2 diabetes |
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What You'll Learn
Cheese inhibits iron absorption
Cheese is a calcium-rich food, with hard cheeses like Cheddar containing more calcium than softer varieties like Brie. For instance, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, while a 1-ounce serving of Brie has only 52 mg.
The body requires calcium for bone development and maintaining healthy bones, as well as for blood circulation and muscle and nerve functions. However, when consumed in excess, calcium can interfere with iron absorption. This is particularly relevant for individuals with hemochromatosis, a condition that causes the body to absorb too much iron from food.
In addition to cheese, other calcium-rich foods that can inhibit iron absorption include yogurt, sardines, canned salmon, tofu, broccoli, figs, turnip greens, and rhubarb. It is important to note that while cheese may inhibit iron absorption, it can be beneficial for those following a hemochromatosis diet, where the goal is to reduce excess iron in the body.
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High-fat content in cheese
Cheese is often associated with high-fat content, which contributes to its negative reputation. Saturated fats make up about 60% of the fat in most cheeses. While saturated fats are linked to an elevated risk of heart disease, this cannot be generalized, as there are different types of saturated fats. The consumption of full-fat cheese has been found to reduce total cholesterol and LDL "bad" cholesterol, improving cardiovascular health.
Research suggests that dairy products, including cheese, do not necessarily increase the risk of heart disease. In fact, individuals who regularly consume dairy have a reduced risk of cardiovascular disease, regardless of whether the dairy is full-fat or low-fat. Fermented dairy products, such as cheese, seem to offer the greatest benefits in terms of heart health. However, it is important to note that these findings are based on moderate consumption, and the impact of large amounts of cheese consumption may be less conclusive.
Cheese is a calcium-rich food, and calcium is known to inhibit the absorption of both heme and non-heme iron. Therefore, while cheese itself does not directly affect iron levels, its high calcium content can interfere with iron absorption in the body. This inhibitory effect is more pronounced when consuming 300 to 600 milligrams of calcium daily, which is significantly higher than the amount of calcium in a typical serving of cheese.
While the high-fat content of cheese has been a point of concern, recent studies suggest that cheese may have beneficial effects on cholesterol and cardiovascular health when consumed in moderation. Additionally, the calcium content of cheese may be helpful for those following a hemochromatosis diet, as it inhibits iron absorption, aiding in the management of iron levels in the body.
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Calcium-rich foods and iron absorption
Iron is an essential nutrient that serves several important functions, including carrying oxygen throughout the body as part of red blood cells. A deficiency in iron can lead to iron deficiency anaemia, resulting in symptoms like shortness of breath, fatigue, and pale skin.
Calcium is a mineral that inhibits the absorption of both non-heme and heme iron. Calcium has little to no effect on iron absorption when consumed in amounts of less than 50 milligrams. However, it can significantly hinder iron absorption when intake levels reach 300 to 600 milligrams per day.
Dairy products, such as milk, yogurt, and cheese, are rich sources of calcium. For instance, a 1-ounce serving of cheddar cheese provides about 200 milligrams of calcium, contributing significantly to the daily recommended intake of 1,000 milligrams for adults aged 19 to 50.
Consuming calcium-rich foods like cheese can negatively impact iron absorption, particularly when coupled with other inhibitors such as tea or coffee. This effect is especially relevant for individuals with conditions like haemochromatosis, where the body absorbs excessive amounts of iron from food. In such cases, including calcium-rich foods like cheese in the diet can help mitigate this issue.
It is worth noting that cheese also contains probiotics, which may positively influence gut health and oral health. Additionally, studies suggest that moderate consumption of cheese may offer benefits such as reduced risk of cardiovascular disease and protection against obesity, high blood pressure, and type 2 diabetes.
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Cheese and probiotics
Cheese is a source of probiotics, which are good bacteria that can contribute to gut and overall health. Probiotics can be found in some types of cheese, dietary supplements, fermented foods, and yogurt. Typically, probiotics are found in cheeses that have been aged but not heated afterward. This includes both soft and hard cheeses, such as Swiss, provolone, Gouda, cheddar, Edam, Gruyère, cottage cheese, and blue cheeses like Stilton.
Probiotics from cheese may benefit gut health and cholesterol levels. Cheesemakers use live bacteria to convert lactose, a sugar naturally occurring in milk, into lactic acid. They then add an enzyme called rennet that curdles the milk into cheese. However, it is important to note that cheese tends to be high in calories, saturated fat, and sodium, so it should be consumed in moderation.
In addition to cheese, other sources of probiotics include kefir, a form of fermented milk, yogurt, kombucha, sauerkraut, miso, tempeh, and kimchi. Probiotics can also be found in dietary supplements. When adding probiotics to your diet, it is recommended to start slowly with small amounts and gradually increase your intake.
It is worth noting that while cheese contains probiotics, it can also inhibit iron absorption due to its calcium content. Calcium is the only known substance to inhibit the absorption of both non-heme and heme iron. Therefore, while cheese can be a good source of probiotics, it should be consumed in moderation, especially for individuals concerned about their iron intake.
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Cheese and cholesterol
Cheese is a great source of protein, calcium, and vitamins. However, it is also a high-fat food, and many of the most popular cheeses are made from whole milk, making them high in saturated fat. For example, a single slice of Monterey Jack cheese (21 grams) contains 18.7 milligrams of cholesterol. While a little cheese in your diet won't hurt, it can quickly add up to a major source of dietary cholesterol.
According to the American Heart Association, having too-high levels of cholesterol in your body increases your risk of atherosclerosis, a buildup of plaque in your arteries that makes these vessels harder and stiffer, increasing your risk for conditions like coronary heart disease. As such, the American Heart Association recommends keeping saturated fat intake to around 11 to 13 grams per day in a 2,000-calorie diet.
If you have high cholesterol, you can still eat cheese in moderation. Low-fat cheeses tend to be lower in cholesterol than full-fat cheeses. For example, ricotta cheese, cottage cheese, and fat-free cheeses are much healthier options. In addition, grating cheese can help you use less while still infusing your dish with flavour.
It is important to note that cholesterol is not the only factor to consider when eating cheese. Most cheeses are high in sodium, which can elevate blood pressure. Therefore, it is recommended to consume cheese in moderation as part of a healthy, balanced diet.
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Frequently asked questions
Cheese is a calcium-rich food, and calcium is the only known substance to inhibit the absorption of both non-heme and heme iron. Therefore, cheese is considered bad for iron intake.
Most cheeses are rich in calcium, and hard cheeses tend to have more calcium than soft cheeses. For example, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, while a 1-ounce serving of Brie only has 52 mg.
Cheese is often criticized for its high-fat content, but studies have found that consuming full-fat cheese can reduce total cholesterol and "bad" LDL cholesterol. Eating cheese may also benefit your oral health and support a healthy gut by producing short-chain fatty acids.
Other foods that inhibit iron absorption include eggs, milk, tea, coffee, tofu, yogurt, sardines, canned salmon, broccoli, figs, turnip greens, and rhubarb.
