Randy Chandler
Osteoporosis is a disease characterised by a loss of bone mass and deterioration of bone tissue, resulting in an increased risk of fractures. Dairy products, particularly cheese, are a major source of calcium in the adult Western diet and are, therefore, important for bone health. While calcium and vitamin D are key nutrients for bone health, vitamin K2 has also been found to be beneficial. A study found that daily consumption of Jarlsberg cheese, which is rich in vitamin K2, improved bone growth. Parmigiano Reggiano (P-R) cheese is also recommended for bone health due to its high nutritional value and lactose-free properties. For those who are lactose intolerant, aged cheeses like cheddar, parmesan, and gorgonzola are recommended.
| Characteristics | Values |
|---|---|
| Cheese type | Parmigiano Reggiano, Jarlsberg, Blue Cheese, Cottage Cheese, Mozzarella, Ricotta |
| Nutritional benefits | Calcium, vitamin K2, vitamin D, protein, probiotics |
| Recommended daily intake | 57g of Jarlsberg |
| Health benefits | Improved bone health, reduced bone thinning, reduced risk of osteoporosis, improved gut health, improved immunity |
| Suitability | Not suitable for those on a low-sodium diet |
Explore related products
What You'll Learn
Parmigiano Reggiano is rich in calcium and lactose-free
Osteoporosis is a multifactorial disease that causes a loss of bone mass and deterioration of bone tissue, leading to an increased risk of fractures. Dairy products, by providing both calcium and proteins, are an excellent source of highly bioavailable nutrients for bone health.
Parmigiano Reggiano (P-R) is a hard, cooked, and long-ripened cheese that is homemade in Northern Italy. It is made from raw cow's milk and is known for its high nutritional value. P-R is rich in calcium, which is essential for bone health and optimal bone mass. Calcium, along with vitamin D and protein, are essential nutrients for maintaining skeletal health.
In addition to its high calcium content, Parmigiano Reggiano is also lactose-free. Lactose intolerance is a common issue that can lead to calcium deficiency. The cheese-making process and natural aging of Parmigiano Reggiano break down most, if not all, lactose. This makes it a suitable option for those with lactose intolerance, helping them achieve adequate calcium intake and enhancing their bone health.
While Parmigiano Reggiano stands out for its nutritional benefits, other cheeses like Jarlsberg, a Swiss-type cheese originating from Norway, have also been found to have positive effects on bone health. Jarlsberg is rich in vitamin K2, which has been linked to improved bone health and regeneration. Vitamin K2 is important for bone formation and maintenance, and its supplementation is recommended as a first-line treatment for osteoporosis.
Crackers for Brie: The Perfect Pairing
You may want to see also
Jarlsberg is rich in vitamin K2
Osteoporosis is a disease characterised by the loss of bone mass and the deterioration of bone tissue, which can lead to an increased risk of fractures. Dairy products, by providing both calcium and proteins, are an excellent source of nutrients for bone health.
Jarlsberg cheese is a mild cheese made from cow's milk, with holes that classify it as a Swiss-type cheese, although it originates from Norway. It is rich in vitamin K2, which has been found to improve bone health. Vitamin K is important for bone health, and a low intake of vitamin K has been associated with an increased risk of fractures. Vitamin K2 is essential for the activation of Gla proteins, with osteocalcin being one of 17 Gla proteins in humans. Carboxylated osteocalcin plays a key role in bone formation and maintenance.
A study published in the journal BMJ Nutrition Prevention & Health found that a daily portion of Jarlsberg cheese could be beneficial to bone growth and regeneration. Participants in the study were given a daily portion of either Jarlsberg or Camembert, which is poor in vitamin K2. Signs of bone growth increased with Jarlsberg consumption and decreased slightly in the Camembert group.
Jarlsberg contains Propionebacterium freudenreichii, which produces MK-9-(4H) and secretes DHNA, an intermediate in the biosynthesis of vitamin K2. DHNA has been shown to have anti-osteoporotic effects and increase bone mineral density in ovariectomised mice. The results of this study indicate that Jarlsberg cheese may have prophylactic effects on osteopenia and metabolic diseases, and further research may support its recommendation as a treatment for osteoporosis.
Cheese Empanadas: Choosing the Perfect Filling
You may want to see also
Blue cheese is high in calcium but also sodium
Calcium, proteins, and vitamin D are essential nutrients for achieving peak bone mass and maintaining skeletal health. Dairy products, by providing both calcium and proteins, represent the optimal source of highly bioavailable nutrients for bone health. Cheese is one of the major sources of calcium in the adult Western diet.
Blue cheese is a type of cheese that is high in calcium, a nutrient necessary for optimal bone health. Consuming blue cheese may help prevent bone-related health issues, including osteoporosis. However, it is important to note that blue cheese also contains a significant amount of sodium. For individuals who are on a low-sodium diet, it is crucial to consider this aspect when including blue cheese in their meals.
Osteoporosis is a disease characterized by a loss of bone mass and the deterioration of bone tissue, leading to an increased risk of skeletal fractures. Adequate nutrition and daily physical activity are important factors in maintaining bone health and preventing osteoporosis. Dairy products, such as cheese, have been found to positively impact skeletal health and growth, particularly during childhood and adolescence.
In addition to calcium, vitamin K2 has also been identified as an important nutrient for bone health. Several studies have suggested that Jarlsberg cheese, a mild cheese made from cow's milk, may help prevent bone thinning and osteoporosis due to its rich content of vitamin K2. Vitamin K2 is essential for the carboxylation or activation of Gla proteins, which play a crucial role in bone formation and maintenance.
While blue cheese offers calcium benefits, it is important to be mindful of its sodium content. Individuals watching their sodium intake may opt for cheeses like Monterey Jack, ricotta, or Port de Salut, which are naturally lower in salt. Additionally, some cheeses are labelled as \"low sodium,\" such as Colby-Jack, provolone, and Muenster. Mozzarella is another option, as it is lower in sodium and calories compared to most other cheeses.
Cheeses to Relieve GERD: Best Types and Tips
You may want to see also
Explore related products
Low-fat cheese options
Osteoporosis is a disease characterised by a loss of bone mass and deterioration of bone tissue, leading to an increased risk of fractures. Dairy products are an excellent source of calcium and proteins, which are essential for bone health.
When it comes to low-fat cheese options, there are several varieties to choose from. Here are some options:
- Cottage Cheese: Cottage cheese is a great option as it is high in protein and low in calories. It can help increase feelings of fullness and reduce overall calorie intake, making it a good choice for those watching their weight.
- Ricotta: Ricotta is a creamy Italian cheese that is often described as a lighter version of cottage cheese. It is made from the watery parts of cow, goat, sheep, or water buffalo milk.
- Part-Skim Ricotta and Cottage Cheese: Opting for part-skim versions of ricotta and cottage cheese can help reduce fat intake while still providing the nutritional benefits of these cheeses.
- Low-Fat Cheese Varieties: Look for packages labelled "low-fat" or "reduced-fat". These varieties are available in different types of cheeses such as cottage, ricotta, cheddar, Swiss, Parmesan, Romano, Colby, Muenster, provolone, or American cheeses.
- Mozzarella: Mozzarella is naturally lower in fat and calories compared to other cheeses. It also contains probiotics that may offer additional health benefits, such as improved gut health and a strengthened immune system.
- Jarlsberg: Jarlsberg is a Swiss-type cheese that originates from Norway. It is rich in vitamin K2, which is essential for bone health and has been linked to preventing osteoporosis. However, it is important to balance its consumption with existing dietary recommendations.
In addition to these low-fat cheese options, it is worth noting that lactose-intolerant individuals can benefit from aged cheeses, such as cheddar, parmesan, and gorgonzola, as the ageing process reduces lactose content.
Best Cheeses for Buffalo Chicken Dip: A Tasty Guide
You may want to see also
Lactose intolerance and osteoporosis
Calcium is an important nutrient that impacts many biological systems, especially bone health. Ensuring adequate calcium intake throughout life is essential for building and maintaining bone mass. Dairy products, by providing both calcium and proteins, are the optimal source of highly bioavailable nutrients for bone health.
Lactose intolerance may predispose individuals to suboptimal bone health, osteoporosis, and fragility fractures when accompanied by decreased intake or avoidance of dairy. This is because the number of lactose-free, calcium-rich food sources is limited. However, neither dietary lactose nor lactase deficiency have a significant impact on calcium absorption in adult humans. The current recommendation for individuals with diagnosed lactose maldigestion is to consume three servings of dairy per day, along with other foods, and to opt for dairy products low in lactose, such as aged cheese and cultured yogurt.
Parmigiano Reggiano (P-R) cheese is a lactose-free product, as the lactose disappears during the first few hours of the cheesemaking process. It is an optimal source of essential nutrients for the acquisition and maintenance of bone health and is rich in calcium. Several lines of evidence suggest that individuals with lactase deficiency can achieve adequate calcium intake with the consumption of P-R cheese, thus enhancing bone health and preventing osteoporosis.
Other aged cheeses that are suitable for those with lactose intolerance include cheddar, parmesan, gorgonzola, and asiago. Colby, Monterey Jack, mozzarella, and Swiss cheese also have minimal amounts of lactose.
Cheese: Room Temperature for Best Flavor
You may want to see also
Frequently asked questions
Osteoporosis is a disease characterised by a loss of bone mass and deterioration of bone tissue, leading to an increased risk of fractures.
Parmigiano Reggiano (P-R) is a hard, cooked, and long-ripened cheese that is rich in calcium and lactose-free. It is easy to digest and recommended for all feeding groups. Jarlsberg is another cheese that is rich in vitamin K2, which is known to improve bone health. Other vitamin K2-rich cheeses include Swiss, cheddar, Monterey Jack, mozzarella, and Colby.
Cheese is a good source of calcium and protein, which are essential for bone health. Some cheeses, like mozzarella, contain bacteria that act as probiotics, improving gut health and immunity. Cottage cheese is high in protein and low in calories, making it a good option for weight loss.
Yes, it is important to consider the sodium and fat content of different cheeses. Some cheeses, like blue cheese and feta, are high in sodium, which may be a concern for those on a low-sodium diet. Additionally, some cheeses are high in saturated fat, so low-fat or reduced-fat options may be preferable. Those with lactose intolerance should choose aged cheeses, such as cheddar, parmesan, or lactose-free options like P-R.
