Randy Chandler
Cheese can be a nutritious and wholesome food for children under 5, offering a range of health benefits that support their growth and development. It is a valuable source of protein, calcium, and vitamins B12, A, and K. However, it is important to be mindful of the type of cheese and the age of the child when introducing cheese into their diet. Some cheeses, such as soft, aged, or mold-ripened varieties like Brie and Camembert, may pose a higher risk of containing Listeria, a harmful bacteria, and should be avoided for children under 2. Pasteurized cheeses, on the other hand, are generally considered safe for young children and can be introduced as early as 6 months old.
| Characteristics | Values |
|---|---|
| Calcium | Cheese is rich in calcium, which supports bone development and maintains healthy bones. |
| Probiotics | Some cheeses, such as Swiss, Cheddar, Gouda, Edam, Gruyère, and cottage cheese, contain probiotics, which can keep the gut healthy and contribute to overall health. |
| Vitamin K2 | Cheddar cheese contains vitamin K2, which is important for heart and bone health and helps prevent calcium buildup in arteries and veins. |
| Lower Cholesterol | One study found that consuming full-fat cheese reduced total cholesterol and "bad" LDL cholesterol, bringing them into a healthy range. |
| Reduced Cardiovascular Risk | Individuals who regularly consume dairy have a reduced risk of cardiovascular disease. |
| Weight Loss | Certain cheeses may provide nutrients that aid in weight loss. |
| Lower Fracture Risk | Cheese has been linked to higher bone mineral density and a lower risk of fractures. |
| Dental Health | Eating cheese can raise the pH level in dental plaque, potentially offering protection against dental cavities. |
| Lower Hypertension Risk | Moderate cheese consumption has been linked to a reduced risk of hypertension or high blood pressure. |
| Lactose Intolerance | Goat cheese may be easier for some people to digest due to its lower lactose content. |
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What You'll Learn
- Cheese is a source of calcium, which supports bone development and maintenance
- Some cheeses contain probiotics, which can improve gut health
- Cheese may reduce the risk of cardiovascular disease
- Cheese is high in protein, which is essential for building and repair
- Cheese may be beneficial for dental health
Cheese is a source of calcium, which supports bone development and maintenance
Cheese is a widely consumed dairy product that is well-known for being rich in calcium, a mineral that is essential for supporting bone development and maintaining healthy bones. Most cheeses are a good source of calcium, with hard cheeses like Cheddar containing more calcium than softer varieties like Brie. For example, a 1-ounce serving of Cheddar cheese provides about 200 mg of calcium, fulfilling one-fifth of the recommended daily calcium intake. Consuming calcium-rich foods like cheese can help protect against osteoporosis, a condition characterised by weak and brittle bones.
In addition to calcium, cheese also contains vitamin K, which is necessary for bone formation and mineralisation. Vitamin K assists in directing calcium to the bones rather than the blood vessels, thereby helping to prevent calcium buildup in the arteries and veins, which can lead to an increased risk of blockages and heart disease. Cheddar cheese, in particular, is a good source of vitamin K2, a form of vitamin K that is more easily absorbed by the body than the form found in plants (vitamin K1).
While cheese is a good source of calcium and other bone-supporting nutrients, it is important to consume it in moderation as part of a balanced diet. Cheese can be high in saturated fat and sodium, and excessive intake can lead to constipation and other digestive issues. However, when enjoyed in moderation, cheese can be a delicious and nutritious addition to a meal, providing valuable calcium and other essential nutrients that support bone health and overall well-being.
It is worth noting that the relationship between cheese and gut health is complex. While some aged cheeses like Cheddar and Gouda can contain beneficial bacteria that support gut health, very fresh cheeses are often made from pasteurised milk, which does not contain these friendly bacteria. Heat can destroy probiotics, so it is recommended to consume cheese fresh and uncooked to maximise its potential gut health benefits.
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Some cheeses contain probiotics, which can improve gut health
Cheese is often criticized for its high fat and sodium content. However, it is a rich source of calcium, which is essential for maintaining healthy bones and plays a role in blood circulation and muscle and nerve functions. In addition, some cheeses contain probiotics, which can improve gut health.
Probiotics are live microorganisms that confer health benefits to the host when consumed in adequate amounts. They are beneficial bacteria that support the growth of good bacteria in the gut, potentially counteracting the effects of harmful pathogens and imbalances in the gut flora. Probiotics produce short-chain fatty acids, which are absorbed into the bloodstream, reducing inflammation and strengthening the immune system. They also increase the absorption of essential nutrients like calcium, iron, and magnesium.
Some cheeses that are good sources of probiotics include Swiss, Cheddar, Gouda, Edam, Gruyère, and cottage cheese. Aged cheeses like Cheddar, Gouda, Parmesan, and Feta are also beneficial for gut health. Eating these cheeses fresh and uncooked is best, as heat can destroy the probiotics. Incorporating these cheeses into a balanced diet can provide a probiotic boost to your meals. For example, you can add crumbled Feta or shredded Cheddar to your salads or use sliced Gouda or Mozzarella in your sandwiches and wraps.
In addition to probiotics, fermented cheeses like Parmesan contain lactic-acid bacteria, which can also promote gut health. Fermented dairy products, including yogurt and cheese, seem to have the most benefits for gut health, according to studies. However, these studies recommend moderate intake, suggesting around three servings of cheese per week.
While cheese can be a gut-friendly addition to meals, it is important to consume it in moderation due to its high-fat content. For lactose-intolerant individuals, some cheeses can provoke gas and diarrhea, while excess consumption can lead to constipation. Balancing cheese with other foods in your meals can help maintain gut health while enjoying the taste and nutritional benefits of cheese.
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Cheese may reduce the risk of cardiovascular disease
Cheese is often assumed to be unhealthy due to its high saturated fat and sodium content, which can increase LDL cholesterol levels and contribute to hypertension, both of which are risk factors for cardiovascular disease. However, recent studies have found that cheese intake may not be associated with a higher risk of cardiovascular disease. In fact, some research suggests that cheese may even reduce the risk of cardiovascular disease.
Several studies have found an inverse association between cheese intake and the risk of cardiovascular disease, including a reduced risk of type 2 diabetes, heart failure, coronary heart disease, hypertension, and ischemic stroke. The exact reason for this inverse association is not yet clear, but it may be due to the presence of certain nutrients in cheese, such as calcium and conjugated linoleic acid (CLA), which are known to have beneficial effects on heart health.
Calcium, for example, is essential for proper electrical activity and the pumping action of the heart, and it can also help to reduce blood pressure. CLA, on the other hand, is a healthy fat that may help prevent heart disease by reducing inflammation. Grass-fed cheese has been found to contain higher levels of CLA and omega-3 fatty acids, which are important for heart and metabolic health.
In addition to these nutrients, fermented cheeses also contain probiotics, which have been linked to improved gut health and healthier cholesterol levels. Replacing red meat with low-fat or fermented dairy products, such as cheese, has been associated with a lower risk of stroke and improved cardiovascular health.
However, it is important to note that the dietary patterns associated with cheese intake can also impact cardiovascular health. For example, cheese is often consumed with refined grains, processed meats, and other high-fat foods, which can negate the potential health benefits of cheese. Therefore, while cheese may have some cardiovascular benefits, it should be consumed in moderation as part of a balanced and healthy diet.
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Cheese is high in protein, which is essential for building and repair
Cheese is a good source of protein, which is essential for building and repairing muscle. The protein in cheese is mostly whey, the same type of protein used in many powdered muscle-building supplements. Whey protein contains all the essential amino acids that humans need to get from food.
Cheese is also a source of calcium, which is important for bone health. Calcium can help developing bones grow stronger and prevent osteoporosis as we age. Vitamins A, D, K, and zinc in cheese are also thought to contribute to bone health.
In addition to its bone health benefits, cheese may also help with weight loss. Several studies suggest that eating high-protein foods such as cottage cheese can increase feelings of fullness and help decrease overall calorie intake, which may lead to weight loss. A 2015 study found that cottage cheese was just as filling as an omelet with a similar nutritional composition.
However, it is important to note that cheese can be high in sodium and saturated fat, so it should be consumed in moderation as part of a healthy diet. Eating cheese with refined grains and processed meats may negate its health benefits. On the other hand, cheese may provide health benefits if consumed as a replacement for red and processed meats.
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Cheese may be beneficial for dental health
Cheese is a widely consumed dairy product that offers a number of health benefits. While it is often associated with high-fat content, certain varieties of cheese may be beneficial for dental health.
Cheese is a good source of calcium, which is essential for maintaining healthy bones and teeth. Most cheeses are rich in calcium, with hard cheeses containing more calcium than soft cheeses. For example, a 1-ounce serving of Cheddar cheese provides about 200 mg of calcium, fulfilling one-fifth of the daily recommended intake. Blue cheese is another variety that contains high levels of calcium. By incorporating calcium-rich cheeses into the diet, individuals may help prevent bone-related health issues and maintain dental health.
In addition to calcium, cheese also contains protein and vitamin D, which contribute to its potential dental health benefits. Fermented cheeses, such as Cheddar and Parmesan, have been linked to higher bone mineral density and a lower risk of fractures. These cheeses undergo an aging process that allows for the development of beneficial bacteria, which may include probiotics. Probiotics are known to support gut health by producing short-chain fatty acids and promoting the absorption of calcium, thereby indirectly contributing to dental health.
Several studies have indicated that consuming cheese may positively impact oral health by influencing the types of bacteria and pH levels in saliva. The presence of probiotics and other components in cheese can create a more alkaline environment in the mouth, which can reduce cavities and inhibit demineralization of the teeth. This alkaline environment works in conjunction with the nutrients in cheese to encourage remineralization, further supporting dental health.
While cheese can provide potential benefits for dental health, it is important to consume it in moderation as part of a balanced diet. Cheese can be high in calories, sodium, and saturated fat, which may contribute to health concerns if consumed in excess. Additionally, the impact of cheese on gut health is mixed, with some studies suggesting that it may lower levels of beneficial bacteria. Therefore, individuals should be mindful of their overall cheese intake and consider including a variety of other nutrient-rich foods in their diet to promote optimal dental and overall health.
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Frequently asked questions
Yes, cheese is good for your gut as it contains probiotic bacteria that can improve gut health, lower inflammation, and protect against disease.
Fermented cheeses like Cheddar, Parmesan, Swiss, Gouda, Gruyère, and cottage cheese are good options for gut health.
Cheese should be consumed in moderation as it is high in saturated fats and sodium. If your diet is low in saturated fats and sodium, having 2-3 ounces of cheese per day may be safe.
The probiotic bacteria in cheese produce short-chain fatty acids, increase the absorption of calcium, iron, and magnesium, and maintain the overall structure and function of the gut.
Yes, some people are allergic to a protein in cheese called casein, which can cause inflammation, rashes, acne, headaches, and sinus congestion. Cheese can also be contaminated with listeria, especially if made with unpasteurized or raw milk, which can cause illness.
