Cheese is a versatile ingredient found in many dishes, from melting on pizza to layering in sandwiches or adding a finishing touch to salads. Despite its reputation as a high-fat food, which often raises concerns about its impact on health, cheese can actually offer some unexpected health benefits. While it’s true that cheese is rich in fat, its nutritional value shouldn’t be overlooked. Health benefits of cheese are multiple as it is packed with versatile properties. so, let’s read on to learn all you need to know about cheese benefits and disadvantages.
Nutritional Profile of Cheese
The kind and amount of cheese consumed can have a substantial impact on its nutritional content. Highly processed cheeses should be avoided because they frequently include chemicals and a lot of sodium. Rather, select lightly processed options and avoid foods with cheese flavouring. Always look for information on the packaging if you’re unsure. Cheese is a good source of important nutrients, including:
- Vitamin A
- Protein
- Vitamin B12
- Zinc
- Vitamin K
- Vitamin D
- Calcium
Health Benefits of Cheese
There are several ways in which cheese benefits your health. These include:
Boosts Muscle and Bone Health
Cheese’s protein and calcium content is beneficial for building stronger muscles and bones. Cheese is a great source of whey protein, which is also a main ingredient in many supplements for building muscle. Because it is a dairy product, it is also high in calcium, which helps bones grow strong and keeps osteoporosis at bay as you age. Because it contains significant amounts of zinc, vitamins A, D, and K, one of the benefits of eating cheese is its ability to improve bone health.
Enhances Oral Health
Consuming cheese benefits your oral health as well. The pH level and the makeup of bacteria in your saliva can be affected by the probiotics and other elements in cheese. In addition to providing nutrients, eating cheese can help make the oral environment more alkaline, which can prevent tooth demineralisation, lessen cavities, and encourage remineralisation.
Promotes Better Sleep
There are some sleep-related benefits of eating cheese at night. Cheese contains a lot of proteins, including whey, casein, and alpha-lactalbumin (A-LAC), which are good sources of tryptophan, an amino acid needed to make the sleep-inducing chemicals like serotonin and melatonin. Tryptophan-rich cheeses, like Parmesan, mozzarella, cheddar and cottage cheese, may help improve sleep quality. Furthermore, since blood sugar fluctuations can disrupt sleep, protein in cheese can help regulate blood sugar levels overnight, possibly resulting in longer, undisturbed sleep.
Supports Gut Health
Probiotics found in some cheeses, such as Cheddar, cottage cheese, Swiss, Edam, Gouda, and Gruyère, can help maintain a healthy digestive system. Short-chain fatty acids, which promote the general structure and function of the gut, help maintain acid-base balance and aid in the absorption of vital minerals like iron, calcium, and magnesium, are produced in part by these probiotics.
Improves Skin Health
There are many benefits of cheese for skin. Cottage cheese is a low-fat dairy product that serves as an excellent source of calcium, vitamin D, and vitamin A. Probiotics in cheese help maintain a healthy gut microbiome, which improves digestion and helps clear up skin. Vitamin A in cheese encourages the creation of healthy skin cells, giving your skin a firm, radiant look.
Risks of Cheese
Despite the several cheese benefits, there are some risks associated with its consumption as well. A casein allergy can cause skin rashes, inflammation, acne, nasal congestion, and headaches in certain people. Casein is a protein present in cheese. In addition, symptoms like gas, bloating, and diarrhoea may be experienced by those who are lactose intolerant, as they are unable to digest the sugar in cheese. See a physician or nutritionist if you think you may have these sensitivities. Furthermore, excessive consumption of the saturated fats and sodium found in cheese has been associated with diabetes, heart disease and high blood pressure, even though modest doses of these substances can be helpful. Consequently, it’s best to consume cheese in moderation.
Conclusion
Cheese is a high-nutrient food that has a host of health advantages, including improved sleep, better dental health, increased muscle and bone strength, and even better skin health. However, since highly processed cheeses can include a lot of chemicals and sodium, it’s crucial to watch what kind and how much of it you eat. Cheese has risks, especially for people who have allergies or lactose intolerance, even though it can be a beneficial addition to a balanced diet and contains several vital nutrients. Consuming cheese in moderation and selecting minimally processed options are essential for reaping cheese benefits while reducing possible risks.
