Frederic Melton
Parmesan cheese is a hard, dry Italian cheese with a dense nutritional profile. Its history dates back to the Middle Ages, when monks in Italy developed a cheese that could be stored for long periods. Parmesan is made from cow's milk, salt, and rennet (a mix of enzymes). It is considered a lactose-free cheese, with a maximum lactose content of 0.10 milligrams per 100 kilocalories, making it safe for those with lactose intolerance. The main nutrients in Parmesan cheese include calcium, protein, phosphorus, vitamin B12, selenium, medium-chain triglycerides, and monounsaturated fatty acids.
| Characteristics | Values |
|---|---|
| Nutrient density | Low |
| Carbohydrate content | Low |
| Lactose content | Virtually lactose-free |
| Calcium content | High |
| Protein content | High |
| Phosphorus content | High |
| Vitamin B12 content | High |
| Selenium content | High |
| Medium-chain triglyceride content | High |
| Monounsaturated fatty acid content | High |
| Vitamin K2 content | Reasonable |
| Sodium content | High |
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What You'll Learn
Parmesan is a good source of calcium
Parmesan cheese is a hard, dry cheese with a strong flavour that is produced in large wheels. It is a versatile and nutritious food, offering a wide range of health benefits. Notably, Parmesan is a good source of calcium.
Calcium is the most abundant mineral in the human body, with about 99% of the body's calcium supply stored in the bones. Calcium plays an essential role in bone health, helping to maintain the function and structure of bones. A lack of calcium can lead to poor bone health and osteoporosis, a condition characterised by fragile bones. Parmesan is a rich source of calcium, providing around 26% of the daily recommended value for adults per serving. This makes Parmesan a valuable dietary source of calcium, supporting bone health and helping to prevent osteoporosis.
In addition to its high calcium content, Parmesan also contains other important nutrients such as protein, phosphorus, vitamin B12, and zinc. These nutrients work together to provide additional health benefits. For example, the protein in Parmesan can help support muscle health and repair, while vitamin B12 is important for maintaining brain and nervous system health.
It is worth noting that Parmesan has a low nutrient density, and it is high in calories and fat. However, the fat in Parmesan is composed mainly of medium- and short-chain fatty acids, which are more easily absorbed and may be used as rapid energy sources, resulting in less body fat accumulation. Overall, Parmesan is a good source of calcium and provides several nutritional benefits, making it a valuable addition to a healthy diet.
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It is rich in protein
Parmesan cheese is a highly nutritious food that is rich in protein. In fact, Parmigiano-Reggiano, the "real-deal cheese that comes in a wheel from northern Italy", has 10 grams of protein per one-ounce serving. This is a significant amount, especially when compared to the recommended 3.5 ounces of protein-rich foods in a healthy vegetarian diet.
Protein is one of the basic building blocks of cheese, along with milk, salt, and bacteria. The milk curdles and forms curds, which are broken up to release whey, or liquid. The curds are then strained and pressed into large wheels, which are then dunked into a salty brine.
Parmesan cheese is also a great source of calcium, providing about 26% of the daily recommended value for adults per one-ounce serving. This makes it an excellent food for supporting bone health and preventing osteoporosis, a condition characterised by fragile bones.
In addition to its high protein and calcium content, Parmesan cheese also contains vitamin B12, vitamin K2, phosphorus, selenium, medium-chain triglycerides, and monounsaturated fatty acids. It is considered a low-nutrient-dense food, but its dense, dry texture means it contains a lot less water than softer cheeses like mozzarella.
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Parmesan is virtually lactose-free
Parmesan is a versatile and nutritious cheese that is enjoyed in a variety of dishes. Interestingly, it is also virtually lactose-free. Lactose is the main type of carbohydrate found in milk, but around 75% of the world's population cannot digest it. This condition is known as lactose intolerance.
The good news for cheese lovers is that Parmesan has a maximum lactose content of 0.10 milligrams per 100 kilocalories of product, which is considered safe for those with lactose intolerance. In fact, it is generally recommended that those with lactose intolerance stick to cheeses with lactose levels of around 2% or lower. Parmesan cheese typically falls below this threshold, with most varieties containing right around 2% lactose or less, depending on how long they have been aged. The longer a cheese is aged, the less lactose it contains, as the lactose in the curd changes to lactic acid over time.
However, it is important to remember that every individual with lactose intolerance has a unique tolerance level for dairy products. While some people cannot tolerate any lactose at all, others may be able to consume small amounts without issue. Additionally, biological and enzymatic processes are continuous rather than binary, so even a “low-lactose” cheese like Parmesan can still have pockets of higher lactose content. As such, some lactose-intolerant individuals report experiencing symptoms after consuming Parmesan, while others find they can tolerate it in small amounts or when paired with a lactase supplement.
Overall, Parmesan cheese is a great option for those with lactose intolerance, as its low lactose content makes it a safe and delicious choice for most.
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The cheese is dense in vitamins
Parmesan cheese is a dense source of vitamins and minerals. While it is often associated with Italian cuisine and as a topping for pasta or pizza, its history dates back to the Middle Ages when monks in Italy first developed it as a cheese that could be stored for long periods. Parmesan is a hard, dry cheese with a low moisture content, which contributes to its longevity.
Parmesan is an excellent source of vitamin B12, providing 21% of the daily value per 1.5-ounce serving. Vitamin B12 is a water-soluble vitamin that is crucial for several bodily functions, including energy metabolism, red blood cell production, DNA synthesis, and nervous system health. It may even have protective effects against dementia and Alzheimer's disease.
In addition to vitamin B12, Parmesan also contains reasonable amounts of vitamin K2. This vitamin is typically found in higher concentrations in soft cheeses, but Parmesan still offers a good source of this nutrient.
The cheese is also a rich source of calcium, with each serving providing about 26% of the daily recommended value for adults. Calcium is essential for bone health, and a deficiency can lead to osteoporosis, a condition characterised by fragile bones. Parmesan also contains phosphorus and zinc, which further support bone health.
While Parmesan cheese offers numerous nutritional benefits, it is important to note that it is high in calories and may not be suitable for those with lactose intolerance or milk allergies. However, for those who can consume it, Parmesan is a delicious and nutritious addition to various dishes.
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Parmesan is high in saturated fat
Parmesan cheese is a dense, dry, and hard cheese with a rich history that dates back to the Middle Ages. It was first made by monks in Italy, who developed a dry-paste cheese assembled into large wheels weighing up to 39 pounds (18 kilograms) each. This process allowed for long-term preservation, and the cheese was known as Caseus Parmensis, or "cheese from Parma".
Today, Parmesan is widely recognised as a nutritious food, offering a wide range of health benefits. However, it is important to note that Parmesan is high in saturated fat. This means that it contains a higher proportion of saturated fat compared to other types of fat. While dietary fats can play a beneficial role in our health, and there is debate over the health effects of dairy products, it is worth being mindful of the amount of saturated fat in your diet.
The fat content of Parmesan cheese mainly consists of medium- and short-chain fatty acids. These fatty acids are more easily absorbed by the body and can be used as rapid energy sources, which may result in less body fat accumulation. However, it is still important to consume Parmesan cheese in moderation, as part of a balanced diet.
While Parmesan cheese has a high saturated fat content, it also offers a range of other nutrients. It is particularly rich in calcium, which is essential for bone health. Parmesan is also a good source of protein, phosphorus, vitamin B12, selenium, medium-chain triglycerides, and monounsaturated fatty acids. These nutrients provide various health benefits, such as supporting bone strength, improving blood pressure, and promoting brain and nervous system health.
In conclusion, while Parmesan cheese is high in saturated fat, it also offers a range of other nutrients that can provide health benefits. It is important to consume Parmesan in moderation and as part of a balanced diet to maintain a healthy lifestyle.
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Frequently asked questions
Calcium.
Parmesan cheese is also a good source of protein, phosphorus, vitamin B12, selenium, medium-chain triglycerides, monounsaturated fatty acids, vitamin K2, vitamin A, vitamin B2, and zinc.
Calcium is the most abundant mineral in the human body and is essential for maintaining bone health. It also helps maintain healthy blood pressure by aiding the contraction and relaxation of blood vessels.
Yes, Parmesan cheese is a good source of protein, with 10 grams of protein per one-ounce serving.
Parmesan cheese is a nutritious food that provides a wide range of health benefits. It is a good source of calcium and protein, and it is also low in lactose, making it suitable for people with lactose intolerance. However, it is high in calories and may contain allergens such as casein, a type of protein found in milk and milk products.
