Kamil Perry
Cheese is a popular dairy product made from milk, and it has been consumed by various cultures for over 8,000 years. While it is often associated with high-fat content, cheese consumed in moderation can provide several health benefits. Cheese is a good source of calcium, vitamins A, D, K, and B, zinc, and protein. It also contains probiotics, which are beneficial for gut and mental health. Additionally, cheese may help lower the risk of heart disease, stroke, and death from cardiovascular disease. However, it is important to be mindful of the type of cheese and its processing, as some varieties are higher in saturated fat and sodium than others.
| Characteristics | Values |
|---|---|
| Heart Health | Cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. However, it contains saturated fat and sodium, which can be detrimental to heart health. |
| Bone Health | Cheese is associated with higher bone mineral density and a lower fracture risk due to its high protein, calcium, and vitamin D content. |
| Dental Health | Eating cheese may raise the pH level in dental plaque, offering potential protection against cavities. |
| Hypertension | Cheese may help reduce the risk of hypertension or high blood pressure, but more research is needed. |
| Gut Health | Cheese contains probiotics, which can improve gut health and reduce inflammation. |
| Weight Management | Cheese contains fat and protein, which can help increase weight and build muscle. |
| Pregnancy | Cheese provides calcium, protein, and B vitamins, which are essential for fetal development. However, soft cheeses may contain bacteria that are dangerous during pregnancy. |
| Nutrient Absorption | Cheese contains healthy fats that aid in the absorption of vitamins from other foods. |
| Emotional Benefits | Cheese has well-documented emotional benefits and can activate the same brain receptors as cocaine. |
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What You'll Learn
Heart health
Cheese is a good source of calcium and protein, and it can be enjoyed as part of a heart-healthy diet. However, it is important to consume it in moderation, especially if you have high cholesterol or blood pressure.
While cheese contains saturated fat and sodium, which can increase the risk of cardiovascular disease, a growing body of scientific evidence suggests that saturated fat from dairy foods and whole-fat dairy foods is not associated with an increased risk of cardiovascular disease. In fact, some studies have found that consuming cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease.
When choosing cheese for heart health, opt for varieties that are lower in saturated fat and sodium, such as mozzarella. Mozzarella is a good source of protein and calcium and contains probiotics that can benefit gut and immune health. It can be paired with healthy foods like whole-grain crackers or salad to make a heart-healthy snack.
In addition to the type and amount of cheese consumed, it is important to consider overall diet and lifestyle factors when it comes to heart health. A plant-based, high-fibre, and low-saturated fat diet can be beneficial for heart health, and it is recommended to limit sodium intake, especially for those with high blood pressure.
While cheese can be enjoyed as part of a heart-healthy diet, it is always important to consume it in moderation and to prioritize a balanced and varied diet that includes other sources of calcium and protein, such as low-fat yogurt, beans, and leafy greens.
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Teeth health
Cheese is a delicious snack that can also keep your teeth healthy. It is packed with calcium and phosphate, which naturally strengthen teeth and bones. It also contains casein, a protein that coats the teeth with a protective film, shielding them from harmful acids that can cause tooth decay.
Cheese stimulates saliva production, which is essential for washing away bacteria, sugars, and acids that can lead to tooth decay. The alkaline nature of saliva also helps to buffer the acids formed in plaque. The high calcium and phosphorus content in cheese also helps to reduce enamel demineralization.
Cheese can be a great way to ward off bacteria and protect your teeth from harmful acids. It can be especially beneficial when consumed after meals that may be potentially harmful to your teeth. However, it is important to remember that cheese is not a replacement for regular oral hygiene practices and dental visits.
While most cheeses are beneficial for oral health, some processed cheeses with added sugars and preservatives can be detrimental. These may contribute to enamel wear and increase the risk of cavities. Therefore, it is recommended to opt for natural cheese varieties instead of processed cheeses to maximize the dental benefits.
In terms of specific types of cheese, aged cheeses such as Cheddar, Swiss, and Monterey Jack are excellent choices for maintaining oral health. Soft cheeses like Mozzarella, Brie, and Camembert are also good options as they provide essential nutrients while being gentle on the teeth. For those with more adventurous palates, blue cheeses like Gorgonzola and Roquefort offer unique flavors and nutrients.
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Gut health
Cheese is a fermented food that contains probiotics, which may have potential health benefits for gut health. Probiotics are live microorganisms that can promote a healthy gut microbiome and improve digestion. A healthy gut microbiome is essential for an overall healthy digestive system.
Some cheeses, such as Swiss and Gouda, are particularly good sources of probiotics. These probiotics are introduced during the cheese-making process when live bacteria are used to convert lactose, a sugar naturally occurring in milk, into lactic acid. An enzyme called rennet is then added to curdle the milk into cheese. Cheeses that have gone through aging but not heating tend to have the highest amounts of probiotics, as heat can kill off the beneficial bacteria.
Cottage cheese, for example, can contain live cultures, but it is important to look for the "live cultures" label when purchasing. Blue cheeses, like Stilton, can also provide a wide range of beneficial bacteria. In addition to the probiotics used in production, some cheeses may continue to produce microbes while in storage, further boosting their probiotic content.
However, it is important to note that not all studies agree on the positive effects of cheese on gut health. Some research suggests that milk may boost gut health, while cheese could potentially harm it. One study found that drinking more milk was correlated with an increase in beneficial gut bacteria, while consuming more cheese was linked to lower amounts of this bacteria. Additionally, cheese is considered one of the most acidic foods, and consuming it before bedtime may worsen sleep by slowing digestion and contributing to bloating and discomfort.
Overall, while some cheeses may offer gut health benefits due to their probiotic content, it is important to consume them in moderation and pay attention to how your body responds to dairy products. For those who are lactose intolerant, there are alternative sources of probiotics, such as yogurt, kefir, lactose-free dairy, or dairy alternatives.
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Brain health
The impact of cheese consumption on brain health is a topic that has been widely studied, with varying results. While some studies suggest a potential link between cheese intake and improved cognitive health, others indicate that cheese, especially processed varieties, may negatively affect brain function.
Positive Impact on Brain Health
Several studies have linked cheese consumption to positive effects on cognitive health. A study involving older women with mild cognitive impairment found that consuming mature cheese for three months led to increased levels of brain-derived neurotrophic factor (BDNF), a protein linked to cognitive function. Additionally, the consumption of full-fat dairy has been associated with health benefits and lower mortality rates. Dairy products, including cheese, have been found to reduce the risk of developing Alzheimer's dementia.
Negative Impact on Brain Health
On the other hand, some studies suggest that cheese consumption may have detrimental effects on brain health. Ultra-processed foods, including certain types of cheese, have been linked to negative impacts on brain health. Processed cheeses often contain diacetyl, a compound that can pass through the blood-brain barrier and form harmful plaques, contributing to memory decline. Additionally, the MIND diet, which focuses on brain health, recommends limiting cheese intake to one 1-ounce serving per week due to its high saturated fat content. High consumption of saturated fats has been associated with greater cognitive decline.
Expert Recommendations
Neurologists and neurosurgeons recommend opting for minimally processed cheeses that are low in saturated fat. Dr. Mill Etienne, a neurologist, suggests paying attention to how different foods, including cheese, make you feel. If a particular food item consistently affects your digestion or makes your brain feel foggy, it may be detrimental to your brain health.
While the impact of cheese consumption on brain health remains a subject of ongoing research, it is generally advised to prioritize a well-rounded diet that includes nutrient-rich foods, regular exercise, and mental engagement for optimal brain health.
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Bones and muscles
Cheese is a good source of calcium, protein, and phosphorus, all of which are essential for maintaining bone health. Calcium is necessary for optimal bone health, and a diet rich in calcium can help prevent bone-related health issues such as osteoporosis and rickets. Parmesan, blue cheese, and cheddar are particularly good sources of calcium.
Vitamin D is also important for bone health, and while cheese does not contain this vitamin, it is typically obtained from sunlight. However, vitamin D supplements are recommended for those who do not get sufficient exposure to sunlight, especially during winter months.
In addition to calcium, protein is also key to building and repairing bones. Parmesan cheese, for example, contains more than 8 grams of protein per ounce, making it a good source of this nutrient.
While cheese can be a nutritious addition to a healthy, balanced diet, it is worth noting that some varieties can be high in sodium and fat. Therefore, it is important to monitor intake and choose low-sodium options if necessary.
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