Frederic Melton
Cheese is a widely enjoyed food, but it has a reputation for being unhealthy due to its high fat and salt content. However, cheese is packed with nutrients like protein, calcium, phosphorus, potassium and vitamin B12, and it can provide some surprising health benefits. For example, cheese may help to protect against cavities, improve cardiometabolic health, and reduce the risk of heart disease, stroke, and death from cardiovascular disease. On the other hand, cheese can be contaminated with listeria, especially if made with unpasteurized milk, and it may trigger allergies or lactose intolerance in some people. So, is cheese good for you? The answer is complex, and it's important to consider both the benefits and risks associated with consuming this popular dairy product.
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What You'll Learn
- Cheese is a good source of glutathione, an antioxidant that helps maintain brain health
- Cheese contains probiotics, which are good for gut health
- A daily serving of cheese is linked to a lower risk of heart disease
- Cheese is high in calcium, which is important for bone development and maintenance
- Cheese is a whole food, with minimal to no processing
Cheese is a good source of glutathione, an antioxidant that helps maintain brain health
Cheese is a beloved food, with consumption in some countries reaching an all-time high of 42 pounds per person per year. However, its reputation as a high-fat food has given it a bad rap. While it's true that cheese contains a lot of fat, including saturated fat, and sodium, it can also provide some surprising health benefits.
One of these benefits is that cheese is a good source of glutathione, an antioxidant that helps maintain brain health. Glutathione is a powerful antioxidant that plays a critical role in maintaining redox balance, reducing oxidative stress, enhancing metabolic detoxification, and regulating immune system function. It is made from three amino acids: cysteine, glutamate, and glycine. Glutathione acts as a protector of your body's cells, helping to combat free radicals that can cause damage.
Research shows that cheese could be a good source of glutathione, which, as an antioxidant, may also help blood vessels work better. A 2016 study showed that the blood vessels of participants who ate cheese were healthier than those who ate pretzels or soy cheese.
In addition to glutathione, cheese contains many other important nutrients. For example, cheese is a good source of calcium and protein, which are essential for building strong bones and muscles. It also contains vitamins A, D, K, and zinc, which contribute to bone health. Furthermore, cheese made from the milk of grass-fed animals contains omega-3 fatty acids and vitamin K2, which is necessary for blood clotting.
While cheese can provide these health benefits, it is important to consume it in moderation and be mindful of the potential risks associated with high-fat and high-sodium foods.
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Cheese contains probiotics, which are good for gut health
Cheese is a whole food, meaning it is minimally processed and close to its natural form. It is rich in calcium and protein, which are essential for building strong bones and muscles. In addition, cheese contains vitamins A, D, K, and zinc, which contribute to overall bone health.
Cheese also contains probiotics, which are beneficial bacteria that support gut health. The fermentation process in cheese production is key to unlocking the probiotic potential of certain cheese varieties. Probiotics help maintain the balance of the gut microbiome, which is crucial for proper digestion, nutrient absorption, and immune function. They can also help reduce inflammation in the body.
Some cheeses that are good sources of probiotics include Swiss, Gouda, mozzarella, and cottage cheese. Aged varieties of mozzarella, for example, can contain significant levels of beneficial bacteria such as Lactobacillus and Bifidobacterium. Incorporating probiotic-rich cheeses into your diet can offer a range of benefits for gut health, including improved digestion and enhanced nutrient absorption.
However, it is important to consume cheese in moderation, as it tends to be high in calories, saturated fat, and sodium. The specific benefits and risks of consuming cheese may vary depending on the type of cheese and individual health considerations.
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A daily serving of cheese is linked to a lower risk of heart disease
Cheese is a whole food, which means it is as close to its natural form as possible, with minimal to no processing. It is rich in nutrients like calcium, protein, vitamin K2, vitamin A, vitamin D, vitamin K, zinc, and glutathione. It is also a good source of probiotics and contains omega-3 fatty acids if sourced from grass-fed animals.
However, cheese is also high in calories, saturated fat, and sodium. These are nutrients that people with heart disease are often urged to limit in their diets. For this reason, some experts advise limiting cheese intake.
Despite its high saturated fat content, a daily serving of cheese—averaging 1.5 ounces per day—has been linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. This finding comes from a 2023 review in Advances in Nutrition, which pooled observations from dozens of studies on cheese consumption and health.
The potential cardiovascular benefits of cheese may be explained by its ability to maintain healthy blood vessels, reduce inflammation, and lower body weight, waist circumference, and triglycerides. Certain types of cheese, such as Asiago, cheddar, and Parmesan, may be especially beneficial due to their ability to create compounds similar to ACE inhibitors, which are drugs used to lower blood pressure.
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Cheese is high in calcium, which is important for bone development and maintenance
Cheese is often criticised for its high fat and salt content, but it also has several health benefits. One of the most important nutritional benefits of cheese is its high calcium content, which is essential for bone development and maintenance.
Calcium is well-known for its role in supporting bone development and maintaining healthy bones. It helps developing bones grow stronger and also plays a role in preventing osteoporosis as we age. Cheese is a dairy product, and dairy is a good source of calcium. Most cheeses are rich in calcium, with hard cheeses generally containing more calcium than soft cheeses. For example, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium, which fulfils one-fifth of the daily recommended calcium intake for adults. On the other hand, a 1-ounce serving of Brie only has 52 mg of calcium.
In addition to calcium, cheese also contains other nutrients that contribute to bone health, including protein, vitamins A, D, and K, and zinc. The protein in cheese, including whey protein, is also important for building strong bones and muscles.
While cheese can be a nutritious food, it is important to consume it in moderation as part of a balanced diet. Cheese is high in calories and saturated fat, and it can be high in sodium, depending on the variety. Some varieties of cheese may also be contaminated with listeria, especially if they are made with unpasteurized or raw milk. Therefore, it is generally recommended to choose minimally processed cheeses and check the labels to make informed choices.
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Cheese is a whole food, with minimal to no processing
Processed cheese goes through extra steps such as emulsification, extra pasteurization, and melting, with outside ingredients added beyond the initial cultures and salt. Examples of processed cheese include cheese spreads, squeezable cheese, American cheese, and vegan or plant-based cheese. These products may not offer the same health benefits as natural cheese and may lack certain nutrients.
Natural, minimally processed cheeses are still the dominant form of cheese. Examples of natural cheeses include ricotta, parmesan, cottage cheese, and cream cheese. These cheeses are made with minimal ingredients and do not contain added preservatives or colourings.
When trying to identify processed cheese, it is recommended to read the label and choose cheese with the least number of ingredients. Block cheese is also preferable to pre-grated cheese, as the latter often contains an anti-caking agent called cellulose. Organic cheese is also preferable, as it is not treated with conventional produce.
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Frequently asked questions
Cheese is a whole food that is packed with nutrients like protein, calcium, phosphorus, potassium and vitamin B12. It is also a good source of glutathione, an antioxidant that helps maintain brain health. However, it is high in fat, salt and calories, so it should be consumed in moderation.
Cheese is linked to a lower risk of heart disease, stroke, and death from cardiovascular disease. It can also help to keep your teeth cavity-free and is great for building strong bones and muscles.
Cheese is high in saturated fat, which some experts advise limiting. It is also loaded with sodium, which can be an issue for people with high blood pressure. Cheese is also low in fibre and contains lactose, which can cause digestive problems for people who are intolerant.
