For years, cheese got a bad rap. With its high fat and saturated fat content, cheese was seen as a dangerous indulgence that would lead to weight gain and increase your risk of heart disease. But recent research tells a different story—when enjoyed in moderation, cheese can actually offer some amazing health benefits that may surprise you. Let's take a closer look at how cheese can be a superfood and boost your overall health and wellbeing.
How Can Cheese Be Good For You? The Science-Backed Benefits
Cheese contains a powerhouse lineup of vitamins, minerals, and nutrients that provide some serious health perks. Here are some of the top benefits associated with cheese consumption:
Strong Bones and Muscles
Cheese is packed with calcium, containing 30% of your recommended daily value in just one ounce. Calcium plays a key role in bone health, helping build and maintain bone density as you age. Getting enough calcium can help prevent osteoporosis and reduce fracture risk. The phosphorus and vitamin D in cheese also promote strong bones and muscles.
Immune System Support
Many cheeses provide probiotics, the beneficial bacteria that keep your gut and immune system happy. Probiotics may help reduce inflammation and prevent infection. One study found that older adults who ate cheese had a 12% lower chance of developing respiratory infections. The vitamin A in cheese also boosts immunity.
Gut Health
The probiotics in cheese act as reinforcements for the good bacteria in your digestive system. This leads to improved gut health, digestion, and regularity. The butyric acid in cheese also helps maintain the gut lining. Some research indicates cheese may help prevent colon cancer.
Heart Health
While cheese does contain saturated fat, some studies indicate it may actually lower LDL "bad" cholesterol and blood pressure levels when eaten as part of a balanced diet. The calcium, vitamin D, and omega-3s in cheese provide cardiovascular benefits. Cheese made from the milk of grass-fed cows also contains more heart-healthy nutrients.
Weight Management
Eating cheese may signal your brain that you're full faster and curb cravings. The protein and fat keep you feeling satisfied for longer. When paired with fruits and vegetables, cheese can help control portions and hunger. Just stick to reasonable serving sizes.
The Top Cheeses Considered Superfoods
Not all cheeses are created equal when it comes to health benefits. Some varieties pack more nutritional punches than others. Here are some of the top cheeses considered true superfoods:
Swiss Cheese
From Emmental to Gruyere, Swiss cheeses deliver major health perks. The natural holes you see in Swiss cheese are caused by bubbles of carbon dioxide produced during fermentation. This process gives Swiss cheese its signature sweet, nutty flavor and creates the ideal environment for probiotics to thrive. The probiotics support immunity and digestion. Swiss cheese also provides lots of protein.
Jarlsberg
This popular Norwegian cheese shares Swiss cheese's characteristic holes but with a sweeter, milder taste. In addition to probiotics, Jarlsberg supplies high amounts of vitamin K2. Vitamin K2 helps calcium bind properly to your bones and teeth, reducing the risk of arterial calcification that can cause heart disease. Jarlsberg contains the highest amount of vitamin K2 among commonly eaten cheeses.
Aged Cheddar
Give cheddar time to age and it develops into a superfood. During the aging process, bacteria in the cheese produces vitamin K2, similar to Jarlsberg. Aged cheddar is also packed with vitamin A and the antioxidant selenium. Some studies associate cheddar cheese with anti-cancer effects and longevity, especially when aged over 9 months. Just stick to reasonable portion sizes, as cheddar is high in saturated fat.
Parmigiano-Reggiano
This icon of Italian cheeses is aged a minimum of 12 months. The long aging gives Parmigiano-Reggiano significant vitamin K2 and A content. It's also high in gut-friendly probiotics. The amino acids in Parmigiano-Reggiano may help prevent muscle cramps. Grate some over pasta or salad for bone, brain, and immunity boosting benefits.
Feta
Crumbleable feta packs vitamins A, B2, B3, B6, and B12. It provides nearly a third of your daily calcium needs per ounce. Made from sheep or goat's milk, feta contains more conjugated linoleic acid (CLA) than other cheeses. CLA may help build muscle, prevent cancer, and burn fat. Just opt for feta made from sheep's milk for the most nutrients.
Mozzarella
Fresh mozzarella has a soft texture and milky flavor that shines in Caprese salad. While lower in some nutrients than aged cheeses, fresh mozzarella still provides calcium for bone health, vitamin A for immunity, and probiotics for your gut. Part-skim, low-moisture mozzarella makes an excellent high-protein snack.
Why Cheese is Packed With Nutrition
Take a look at the nutritional label of cheese and you'll see it's far more than just fat and calories. Here's a breakdown of the many nutrients found in cheese:
Calcium
Cheese is one of the best dietary sources of calcium, containing around 1000mg per 100g. Calcium keeps your bones and teeth strong. It also aids muscle and nerve function. Adults should aim for 1000-1200mg of calcium daily from foods plus supplements if needed. Just 1-2 ounces of cheese helps you meet your daily calcium goal.
Protein
Cheese provides a satisfying serving of high-quality protein—around 7 grams per ounce. Protein provides the amino acids your body needs to build and repair tissue, muscles, bones, and skin. Diets high in protein may also increase metabolism and promote weight loss.
Phosphorus
This mineral works with calcium to mineralize bones and teeth. Phosphorus also assists in cell regeneration and energy production. Ounce for ounce, cheese contains more phosphorus than milk or yogurt.
Vitamin A
Cheese is an excellent source of immune-boosting vitamin A, with one ounce knocking out 10-20% of your RDI. Vitamin A keeps your eyes, skin, and mucous membranes in top shape. It also acts as an antioxidant.
B Vitamins
Cheese provides a spectrum of B vitamins including riboflavin, niacin, and vitamin B12. These essential vitamins aid metabolism, brain function, and nerve health. Just one slice of cheese helps you meet your daily B vitamin needs.
Vitamin K2
This important vitamin contributes to proper blood clotting and bone mineralization. It also prevents calcium from accumulating in blood vessels. Hard cheeses aged over 10 months offer the most vitamin K2.
Selenium
This powerful antioxidant mineral is found in highest amounts in aged cheddar cheese. Selenium boosts thyroid function, fertility, DNA production, and immunity against infection and cancer.
Zinc
This immune-supporting mineral is found in Swiss and gouda cheeses. Getting enough zinc prevents disease and helps wounds heal properly.
Omega-3 Fatty Acids
Cheese from grass-fed cows contains anti-inflammatory omega-3s. These healthy fats protect your heart, brain, and overall health.
Should You Eat Cheese Every Day?
While cheese does offer some impressive health benefits, it's still high in calories, sodium, and saturated fat when eaten in large quantities. Here are some tips for enjoying cheese in a healthy way:
- Stick to 1-2 ounces per serving and be mindful of portions. Cheese is dense in calories and fat.
- Choose low-sodium varieties whenever possible.
- Pair cheese with fruits, veggies, and whole grains for balanced nutrition.
- Go for part-skim or reduced-fat options to cut some calories.
- Opt for cheese from grass-fed cows for more omega-3s.
- If lactose intolerant, aged cheeses tend to be easier to digest.
- Avoid highly processed cheese products and cheeses with artificial additives.
The bottom line? When consumed in moderate amounts, the right cheeses can be a nutritious addition to your diet. Let cheese enhance the flavor and nutrition of salads, omelets, whole grain crackers and more. Just be careful not to go overboard. An ounce a day of superfood cheese can give you a health boost without expanding your waistline.
The Takeaway: Cheese Can Be a Nutritious Part of Your Diet
Instead of shunning cheese to the corner of dietary danger, embrace it in small servings for its many nutrients. Calcium-rich cheeses strengthened with probiotics, vitamin K2, vitamin A, and more provide benefits for your bones, heart, gut, immunity, and beyond. Savor the unique flavor and texture of superfood cheeses while improving your health. Just practice portion control and choose your cheese wisely. An ounce of cheese a day the superfood way!
What's your favorite way to enjoy healthy cheese? Do you have a go-to snack or cheese plate combo? Share your thoughts in the comments!
Frequently Asked Questions About Cheese as a Superfood
What are the top health benefits of eating cheese?
Some of the main health benefits associated with eating cheese in moderation include improved bone health from the calcium, enhanced gut health and immunity from the probiotics, better heart health from the vitamin K2, and weight management assistance from the protein and healthy fats that keep you feeling fuller longer. Cheese also contains a range of vitamins and minerals like vitamin A, B vitamins, phosphorus, zinc, and selenium that support overall health.
How can cheese be good for gut health when dairy is problematic for some people?
It's true that many people have difficulty digesting lactose, the natural sugar in dairy products. However, many aged cheeses like cheddar, Parmesan, and Swiss contain very little lactose since the aging process removes most of the lactose. Also, the probiotics created during cheese fermentation actually help improve digestion. Start with small amounts of aged, hard cheeses if you are lactose intolerant. Sheep's milk cheeses like feta may also be easier to digest.
What are the best cheeses to eat for bone health?
The top cheeses for bone health include Parmesan, cheddar, gouda, and Swiss, all of which provide over 30% of your daily calcium needs per ounce. Mozzarella and feta also contain lots of calcium. Opt for low-fat versions of cheese to cut down on saturated fat while still getting the bone-strengthening calcium you need. Pair your cheese with vitamin K-rich leafy greens and vitamin D-fortified foods.
Is eating cheese daily unhealthy? How much is too much?
While cheese does offer some nutritional benefits, eating large amounts on a daily basis can be unhealthy due to the high saturated fat, sodium, and calorie content. Stick to the standard recommended serving size of 1-2 ounces of cheese per day. Measure portions to keep them reasonable. Also, minimize processed cheeses and cheese products loaded with preservatives and artificial additives. Enjoy cheese daily as part of a balanced diet, but don't overdo it.
What is the healthiest cheese to eat?
Some of the healthiest cheese options include Swiss cheese, Parmesan, feta, mozzarella, and aged cheddar. These provide the most nutritional benefits with lower amounts of saturated fat than full-fat versions. Cheese from grass-fed cows also contains more omega-3 fatty acids. In general, opt for cheeses with no artificial additives, reduced sodium, part-skim or low-fat options, and complementary flavor pairings like fruits or nuts. Focus on quality over quantity when choosing your cheese.
Are there non-dairy cheeses that offer similar benefits?
For those avoiding dairy, some non-dairy cheeses like ones made from almond milk or cashews can provide nutrition like protein, calcium, vitamins A and B12, and probiotics. However, most non-dairy cheeses don't offer the same breadth of micro- and macronutrients as traditional dairy cheese. If intolerant to dairy, limit non-dairy cheese due to high calories and fat. Get nutrients like calcium and vitamin D from fortified non-dairy milks and leafy greens instead.