Randy Chandler
Cheese is a staple in many diets and is a good source of calcium and protein. However, it can also be high in fat, calories, sodium, and lactose, which may have negative impacts on health. While some studies have shown that cheese may have health benefits, such as improving dental health and reducing the risk of hypertension, others have suggested that it can negatively impact the immune system. For example, a diet high in sugar and low in fiber, which includes some types of cheese, can reprogram how the immune system reacts to potential issues. Furthermore, cheese contains lactose, which can cause digestive problems for lactose-intolerant individuals. Certain cheeses, such as mozzarella, may also trigger lactose intolerance symptoms. On the other hand, some cheeses, like mozzarella, contain bacteria that act as probiotics, which may improve gut health and promote immunity. Overall, while cheese can be a part of a healthy diet in moderation, its impact on the immune system may vary depending on individual factors and the type of cheese consumed.
| Characteristics | Values |
|---|---|
| Effect on immune system | Mozzarella contains bacteria that act as probiotics and may improve gut health, promote immunity, and decrease inflammation. |
| Studies have shown that a cheese-containing diet modulates immune responses and alleviates dextran sodium sulfate-induced colitis in mice. | |
| Cheese is high in fat and sodium, which can be an issue for people with high blood pressure. | |
| People with a milk allergy may be unable to eat cheese as it contains casein, one of the main proteins found in milk. | |
| Cheese is a good source of calcium and protein. | |
| Cheese may enhance dental health and protect your teeth from cavities. |
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What You'll Learn
Cheese is a good source of calcium, protein, vitamins, and minerals
Cheese is a nutrient-dense food, providing protein, fats, and minerals. It is a good source of calcium, which is necessary for optimal bone health and can help prevent osteoporosis. It also contains high amounts of vitamins A, B12, D, K, and zinc.
Cheese is a great source of protein, which is essential for muscle growth and bone health. It also contains all the essential amino acids that the human body needs to obtain from food. In addition, the calcium and protein in cheese can help with building strong bones and muscles. The whey protein in cheese is easily absorbed and may promote muscle growth, help lower blood pressure, and reduce high cholesterol levels.
Some cheeses, like mozzarella, contain bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum. These probiotics may improve gut health and regularity, promote immunity, and decrease inflammation. One study found that dairy products containing Lactobacillus fermentum significantly reduced the duration of respiratory infections in older adults.
Cheese also offers dental health benefits. Several studies have shown that eating cheese can raise the pH level in dental plaque, offering protection against dental cavities. In addition, a 2015 Danish study found that children with a higher dairy intake were more likely to be cavity-free after three years than those with a lower intake.
While cheese can be a nutritious part of a healthy diet, it is important to consider the type and amount consumed. Cheese can be high in saturated fat, sodium, and calories, so moderation is key. Some cheeses are lower in fat and calories, such as ricotta, cottage cheese, feta, and goat cheese. In addition, aged and harder cheeses like cheddar and parmesan have lower levels of lactose, making them better tolerated by those with lactose intolerance.
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High in saturated fat, sodium, and calories
Cheese is a good source of calcium and protein, but it can be high in saturated fat, sodium, and calories. The breakdown of macronutrients in cheese varies widely depending on the type. For example, mozzarella is lower in sodium and calories than most other cheeses, while ricotta is also relatively low in fat and calories. On the other hand, cheddar is high in fat, calories, and sodium, but it also has a high vitamin content that can bring health benefits.
Whole milk cheeses, which are made from regular, unskimmed milk, can be high in saturated fat. As a result, people with cardiovascular disease or high cholesterol may choose to limit their intake. However, some studies have shown that eating cheese in moderate amounts can reduce the risk of hypertension or high blood pressure. According to a 2024 study, this may be due to improved lipid metabolism and reduced triglyceride levels.
In addition, cheese contains no fiber, and a diet containing very high amounts of dairy can be an issue for people who are lactose intolerant or have a milk allergy. However, many firm, aged cheeses are low in lactose, and some cheeses contain bacteria that act as probiotics, which may improve gut health and promote immunity. For example, mozzarella contains strains of Lactobacillus casei and Lactobacillus fermentum, which may strengthen the immune system and improve the body's response to infections.
Ultimately, whether or not cheese is a healthy choice depends on the individual and the type and amount consumed. A person can consume moderate amounts of cheese as part of a healthy dietary eating plan.
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May improve gut health and reduce inflammation
Gut health and the immune system are closely connected. The gastrointestinal tract is home to more than 80% of the body's immune function. Beneficial gut microbes, also known as probiotics, support the strength of the gut barrier, which acts as a defence mechanism against undesirable bacteria, antigens, and environmental toxins.
Cheese, particularly mozzarella, contains bacteria that act as probiotics, including Lactobacillus casei and Lactobacillus fermentum. Studies suggest that these probiotics may improve gut health and regularity, promote immunity, and decrease inflammation. One study found that drinking fermented dairy containing Lactobacillus fermentum daily for three months reduced the duration of respiratory infections in older adults.
In addition, a diet containing a relatively high amount of cheese has been found to induce regulatory T cells (T(reg)) in mice, which regulate immune and inflammatory responses. This diet also suppressed the production of pro-inflammatory cytokines (IL-17, IL-6, and IL-10) and increased the production of the anti-inflammatory cytokine transforming growth factor-β1.
Furthermore, high-fat cheeses like blue cheese, Brie, and cheddar contain small amounts of conjugated linoleic acid (CLA), a healthy fat that may help prevent obesity and heart disease and reduce inflammation. While more research is needed, these findings suggest that cheese may have a positive impact on gut health and inflammation, which could indirectly support immune function.
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Can be bad for those with milk allergies or lactose intolerance
Cheese is a good source of calcium and protein, and it also contains vitamins A and B12, zinc, phosphorus, and riboflavin. However, it can be dangerous for people with milk allergies or lactose intolerance.
A milk allergy is when your body has an abnormal immunologic reaction to one or more proteins in milk, such as casein or whey. In response, the body produces an allergic antibody, known as the immunoglobulin E (IgE) antibody. Symptoms can vary, but milk allergies can be life-threatening in some cases. People with milk allergies are unable to consume cheese or other dairy products.
Lactose intolerance occurs when the body lacks the enzyme needed to break down lactose, a sugar found in cheese and other dairy products. While not life-threatening, eating lactose can lead to digestive problems such as gas, bloating, and diarrhea. However, people with lactose intolerance may be able to consume small amounts of harder, aged cheeses, such as cheddar and parmesan, as these have lower levels of lactose.
While cheese can be a healthy part of a balanced diet, it is important to consider individual circumstances. For those with milk allergies or lactose intolerance, it can be dangerous or uncomfortable to consume cheese. It is always recommended to consult a healthcare professional or a registered dietitian for personalized advice.
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May enhance dental health and protect against cavities
Cheese is a good source of calcium and protein, which are essential for maintaining dental health. Calcium and phosphorus work together to strengthen bones and teeth. Additionally, casein and whey proteins help to build up tooth enamel, which can prevent cavities.
Cheese also stimulates saliva production, which can help to wash away sugar and bacteria from teeth. This increase in saliva production also leads to a rise in pH levels in the mouth, creating an alkaline environment that protects teeth from the acids formed in plaque and reduces the risk of cavities.
A 2015 Danish study found that children with a higher dairy intake were more likely to be cavity-free after three years than those with a lower intake. Similarly, a 2024 study found that subjects who ate cheese showed a rapid increase in pH levels, indicating anti-cavity properties.
While cheese can have dental health benefits, it is important to note that it can also be high in sodium, saturated fat, and calories. Therefore, it should be consumed in moderation as part of a balanced diet.
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Frequently asked questions
Cheese contains lactose, a sugar that can't be digested by lactose-intolerant people. However, harder cheeses like cheddar and parmesan have lower levels of lactose. Some studies have shown that eating cheese can protect your teeth from cavities and reduce the risk of hypertension. Cheese is also a good source of calcium and protein. Overall, cheese consumed in moderate amounts can be part of a healthy diet.
Blue cheese, feta cheese, and cottage cheese are some options that are lower in calories than other cheeses. Mozzarella contains bacteria that act as probiotics, which may improve gut health and promote immunity. Ricotta is a good source of whey protein, which may promote muscle growth and help lower blood pressure.
Yes, regularly consuming fast food and alcohol can negatively impact your immune system. Fast food can reprogram how your immune system reacts, putting it in a prolonged state of "high alert". Alcohol can reduce the function of macrophages, impair the production of T cells and B cells, and disrupt your Circadian rhythm.
