Cheese – a product of art, culture, and craftsmanship, revered by many as one of the finest culinary delights. From creamy bries to pungent blues, the world of cheese is as diverse as it is delicious. It’s not just a delicious treat but it also offers a range of health benefits of cheese that can contribute to a healthy diet when consumed in moderation.
Here’s a closer look at some of the key health benefits of cheese:
Amazing Protein Source
There are no two cheeses alike, just as no two people are alike. But one thing they all contain is protein, which is essential for building and repairing tissues, supporting muscle growth, and maintaining overall health. Protein is also important for promoting satiety and regulating appetite, making cheese a part of a satisfying snack or addition to meals.
The majority of protein in cheese belong to a family of milk proteins called casein. It’s a slow-digesting protein and can take up to seven hours to digest, thus helping you to stay full longer and may aid in weight loss. Casein-containing dairy foods like milk and low-fat cheese also contain high amounts of vitamin D, calcium and potassium. This combination may improve bone health, cut your chances of developing osteoporosis and diabetes and help manage blood pressure.
Essential Vitamins and Minerals
Cheese contains a variety of essential vitamins and minerals that are important for various bodily functions. It is particularly rich in calcium, which is crucial for bone health, muscle and nerve function. Other important nutrients found in cheese include vitamin A, vitamin B12, phosphorus, zinc, and selenium.
As stated before, calcium is one of the most abundant minerals in cheese, and it plays a critical role in maintaining strong and healthy bones. Regular consumption of cheese may help prevent osteoporosis and reduce the risk of bone fractures.
Probiotics and Gut Health
Some types of cheese, such as certain aged varieties like cheddar and gouda, contain beneficial bacteria called probiotics. These probiotics can contribute to a healthy gut microbiome, which is essential for digestion, nutrient absorption, immune function, and overall well-being. So many health benefits of probiotics in cheese!
However, it’s essential to note that not all cheeses contain live probiotic cultures. Many cheeses undergo processes such as heating or aging, which can kill the beneficial bacteria. In addition, the levels of probiotics in cheese may vary depending on factors such as the cheese-making process, aging time, and storage conditions.
Heart Health
While cheese is often associated with saturated fat, it also contains monounsaturated and polyunsaturated fats, which can have positive effects on heart health when consumed as part of a balanced diet. Additionally, research suggests that moderate cheese consumption may be associated with a lower risk of cardiovascular disease.
Opt for cheeses that are fresher, lighter like mozzarella, feta, and goat cheese. They tend to be lower in saturated fat compared to aged or hard cheeses like cheddar or Parmesan. Look for reduced-fat or low-sodium options when available.
Antioxidants and Anti-inflammatory Properties
Another health benefit of cheese is it contains a variety of antioxidants and anti-inflammatory compounds. These can help protect cells from damage caused by free radicals and reduce inflammation in the body. These compounds may contribute to overall health and lower the risk of chronic diseases such as cancer and heart disease. Research shows cheese could be a good source of glutathione, an antioxidant that helps maintain brain health. Try cottage cheese, ricotta cheese, parmesan, feta, or goat cheese.
Dental Defense
Cheese, especially hard varieties like cheddar, can be a surprising great for dental health. It stimulates saliva production, which neutralizes acids in the mouth and helps to prevent cavities. The protein in cheese called casein coats the teeth with a protective film that helps fend off acid that would normally attach tooth enamel. Look for cheeses like cheddar, brie, gorgonzola and monterey jack.
Moderation Is Key
While cheese offers many health benefits, it’s essential to enjoy it in moderation. Cheese is calorie-dense and can be high in saturated fat and sodium, which, when consumed in excess, may contribute to weight gain and increase the risk of heart disease. Choose lower-fat varieties of cheese when possible and enjoy cheese as part of a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins.
Here are some tips for storing cheese:
- Fresh cheeses should be kept in the refrigerator between 35°F to 45°F. Cheese storage at temperatures lower than 35°F can cause it to become overly firm and lose flavor.
- Cheese needs to breathe, so avoid wrapping it too tightly in plastic wrap or foil. Instead, store cheese in parchment paper or wax paper, which allows for some airflow while protecting it from drying out.
- Cheese should be kept in a slightly humid environment to prevent it from drying out. If storing cheese in a refrigerator drawer, consider placing a damp paper towel or cloth inside to maintain humidity.
- Opt for breathable storage containers or cheese bags specifically designed for storing cheese. These containers help regulate moisture while protecting cheese from absorbing odors from other foods in the refrigerator.
- Consume cheese within a reasonable timeframe to enjoy it at its best. Soft cheeses typically last 1-2 weeks, while hard cheeses can last several weeks to months. Check for signs of spoilage, such as mold growth or off-putting odors, and discard any cheese that appears spoiled.
How We Can Help
Want to find more ways to reap the health benefits of cheese with your diet? You have some options! You can schedule an appointment with one of our Registered Dietitians to help! You will get a customized plan to help reach your own individual goals. We also have a robust meal planner that has tons of recipes featuring our main star of the blog- cheese!
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