Cheese is widely enjoyed. It includes many dishes, from classic comfort foods like macaroni and cheese to sandwiches, casseroles, salads, pizzas and more. Cheese enriches culinary dishes with its taste, aroma, texture and color. Cheese with its impressive nutritional profile; contains protein, fat, calcium, phosphorus, potassium and vitamin B12; This makes it one of the important foods for a balanced diet.
Yet cheese often gets a bad rap due to its high fat content. Does its fame make you wonder what would happen to your body if you ate cheese every day? Read on to find out what the research says.
Health Benefits of Cheese
You Can Reach Your Daily Calcium Intake
The 2020-2025 Dietary Guidelines for Americans recommend that adults ages 19 to 50 get 1,000 milligrams of calcium per day. Most cheeses are rich in calcium, and hard cheeses tend to have more calcium than soft cheeses.
For example, according to the USDA, a 1-ounce serving of Cheddar cheese contains about 200 milligrams of calcium, making up nearly one-third of your daily calcium needs. However, a 1-ounce serving of Brie contains only 52 mg.
Calcium is famous for bone development and maintaining healthy bones, and it also plays an important role in blood circulation, muscle and nerve function, according to the National Institutes of Health (NIH).
A review published in 2020 Food Science and Nutrition It suggests that eating cheese with higher calcium content may protect against obesity, high blood pressure and type 2 diabetes. A review in 2022 Developments in the Field of Nutrition suggests similar findings regarding dairy products in general and notes that more research is needed because the results of the studies are mixed.
You Can Have a Healthy Gut
While much of the focus is on yogurt, which offers probiotics (good bacteria that keep the gut healthy and contribute to overall health), some cheeses, such as Swiss, Cheddar, cottage cheese, Gouda, Edam, and Gruyère, also contain probiotics. According to a 2021 publication, these probiotics may keep the gut healthy by producing short-chain fatty acids. International Journal of Dairy Technology. Short-chain fatty acids can support the maintenance of acid-base balance, the absorption of calcium, iron and magnesium, and the overall structure and function of the intestine. nutrients.
It is best to eat cheese fresh and uncooked, as heat can destroy probiotics. So, add cheese slices to your favorite sandwiches or serve as a salad with cottage cheese, crispy bell peppers, and tomatoes for a light afternoon snack.
You Can Improve Your Oral Health
Eating cheese may also benefit your oral health. The presence of probiotics and other ingredients in cheese can positively affect the bacterial species and pH in saliva. A study conducted in 2022 Journal of Translational Medicine suggests that eating cheese creates a more alkaline environment in the mouth, which, together with the nutrients found in cheese, reduces cavities, prevents demineralization of teeth, and promotes remineralization.
Your Risk of Heart Disease May Be Lower
An article from 2022 Limits in Nutrition He notes that saturated fats make up about 60% of the fat in most cheeses. Although saturated fats have been associated with an increased risk of heart disease, this finding cannot be generalized because there are different types of saturated fats. And not all types, including those found in cheese, necessarily lead to an increased risk of heart disease. In fact, this study found that those who ate full-fat cheese saw reductions in total cholesterol and LDL “bad” cholesterol, with their numbers reaching a healthy range.
And a review in 2022 nutrients It found that those who regularly consumed dairy products had a reduced risk of cardiovascular disease. It didn’t seem to matter whether the dairy product was full-fat or low-fat. Specifically, the study’s authors say fermented dairy products, including yogurt and cheese, have the greatest benefits. However, they note that this includes moderate intake of these foods and that the research is less conclusive when larger amounts are consumed. Based on the studies included in this review, they recommend 200 grams of dairy products per day (about one cup of yogurt per day or three servings of cheese per week).
It’s important to remember that these are only guidelines and you may be able to eat more (or less) than the recommended amount depending on your health, lifestyle choices, and genetics.
potential risk
You Can Increase Your Sodium Consumption
From a food safety perspective, sodium is added to cheese to minimize the growth of bacteria and fungi that can cause spoilage. Sodium also increases the flavor of cheese, making it more palatable and palatable. However, high sodium intake can negatively affect your health, especially your heart health.
According to the American Heart Association, limiting your salt intake to no more than 2,300 mg of sodium per day (ideally less than 1,500 mg) can help keep your blood pressure and heart healthy.
Some cheeses, including cheddar, mozzarella and Swiss cheese, are generally lower in sodium than others. For example, according to the USDA, one slice of Cheddar cheese (1 ounce) contains approximately 180 mg of sodium, which is 8% of your daily sodium limit. However, even within a single variety, sodium content can vary from brand to brand, so it’s best to check the Nutrition Facts label for each product.
You May (But May Not!) Trigger Digestive Issues
If you are lactose intolerant, you may want to avoid eating dairy products that contain lactose to prevent cramps and unnecessary trips to the bathroom. Although you may have turned to lactose-free dairy products and non-dairy alternatives to meet your dairy needs, you may be pleased to know that you can still enjoy eating many regular cheeses, as aged and hard cheeses are naturally low in lactose. An article published in 2020 Journal of Translational Medicine.
Which Types of Cheese Are Best to Consume Every Day?
A review published in 2022 Cardiovascular Research It also showed that eating moderate amounts of cheese and yoghurt as part of a balanced meal pattern may protect against heart disease. Generally speaking, mozzarella, cheddar, Swiss cheese, and cottage cheese are some of the most popular types of cheese, but any type of cheese can be a part of your diet as long as you enjoy it in moderation.
Depending on your age and energy expenditure, the recommended number of servings of dairy products may vary. Check the amount and serving sizes listed on the USDA’s MyPlate to measure a reasonable amount. For example, if you consume 2,000 calories a day, MyPlate recommends consuming three servings of the dairy group, which includes yogurt, milk and cheese. One serving of cheese is equivalent to 1.5 ounces hard cheese (Cheddar, mozzarella, Swiss, Parmesan), 1/3 cup shredded cheese, 1 ounce processed (American) cheese, ½ cup ricotta cheese, 2 cups cottage cheese, or 2 ounces . Queso fresco.
Underline
Unless you are allergic to milk protein, consuming cheese every day is probably fine. As with many foods, eating cheese in moderation may provide potential health benefits. Cheese complements a wide variety of delicious dishes; Learn how to make it by trying our cheese recipes.