The benefits of cheese are many, the most important of which is B12. Learn more

Cheese is a popular milk-based food that can be enjoyed on its own or used as a tasty ingredient in meals and snacks, from cheddar on a morning omelet to cherry tomatoes and mozzarella balls for a Mediterranean snack, and parmesan on pasta at dinner.

Cheese lovers can often find themselves drawn to dairy products, which may lead one to wonder about the potential effects of eating cheese every day, according to what was published by the “Eat This Not That” website.

Cheese is rich in multiple nutrients such as protein and calcium, and contains bioactive compounds, such as magnesium and vitamin B12, as well as a significant amount of sodium, saturated fat, and calories.

Experts pointed out that there is a lot of misinformation about cheese on the Internet, which can make some people wary when thinking about eating it, as it is often described as a major source of saturated fat, which is difficult to digest, and is blamed for all many diseases. Eat This Not That surveyed trusted nutrition experts and they reported the following:

Increased calcium levels

According to the US Dietary Guidelines, 30% of men and 60% of women do not get enough calcium in their diets, and 75% of adults do not meet the recommended daily allowance of 1000 mg of calcium. Calcium helps maintain healthy bones, but appears Research has also shown that it can contribute to lowering blood pressure, preventing pre-eclampsia, and even maintaining a healthy weight.

Experts explain that approximately 72% of calcium intake comes from dairy products and foods that contain added dairy ingredients. Hard cheeses contain the most calcium due to their lower water content, which makes them more nutrient-dense.

Improve the gut microbiome

Many know that yogurt is one of the best ways to stock up on beneficial bacteria that help improve your microbiome, digestive tract, and immune system health, but there are many types of soft and hard cheese, including cheddar, edamame, feta, Parmesan, and Gouda that provide the body with adequate amounts of probiotics.

More research is ongoing to better understand the amount and viability of bacteria during cheese making.

Reduce the risk of heart disease

While full-fat cheese is an important source of saturated fat, and although it can increase the risk of coronary artery disease, research suggests the opposite.

One study in The Lancet, which included 135000 participants in 21 countries, reported that there was no relationship between eating dairy products, including cheese, and the risk of heart disease or major coronary events.

In fact, the study reported that those who ate more than one serving of full-fat or low-fat dairy products per day had a reduced risk of heart disease, heart attack, or death from heart disease.

Muscle recovery after exercise

Sportspeople rely on protein supplements to promote muscle recovery and provide strength and endurance gains, and milk contains high-quality protein and all XNUMX essential amino acids. Research confirms that the whey and casein proteins in milk can promote post-workout recovery and help stimulate muscle protein synthesis. Cheese is primarily made of casein, a slow-digesting protein that also promotes post-workout protein synthesis.

A recent study, published in the journal Nutrients, found that among 20 strength athletes who reported that 30g of protein from cheese boosted muscle protein synthesis, the same dose of protein from milk.

Cheese can be a healthy addition to a balanced eating pattern, but it is important to consider portion size, as cheese contains many calories, sodium, and saturated fat.

lactose intolerance

About 68% of the world's population suffers from a form of lactose malabsorption, which occurs when the body cannot fully digest lactose, the main carbohydrate found in milk and milk products. If you are lactose intolerant, cheese may cause an upset stomach after eating it and lead to bloating, gas and diarrhea.

The good news is that cheese contains significantly less lactose than milk and yogurt. Aged hard cheeses are the lowest in lactose and are generally well tolerated in small amounts. Cheeses that are lower in lactose and generally well tolerated include Parmesan, Swiss, blue, Gouda, cheddar, brie and edamame. Cheeses with the highest amounts of lactose include ricotta and cream cheese.

Calories

Most cheese lovers have a big problem with eating cheese, which is that they eat a lot of it. Cheese is nutritious, but it is also high in calories, which makes it easy to overdo it. 30 grams of most hard cheeses, such as cheddar, contain about 100-125 calories, depending on the variety. It's easy to take 90 to 120 grams in one sitting, either as a snack or as part of a main course.

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