Cheese is one of the most popular and versatile dairy products in the world. It comes in many different varieties, from aged cheddar to fresh mozzarella, and is used in a wide variety of dishes, from pizza to lasagna to grilled cheese sandwiches.

But cheese is more than just tasty – it’s also a great source of nutrients that can help keep your bones and heart healthy. In this article, we’ll explore the benefits of cheese for strong bones and a healthy heart.

What Is Cheese?

Cheese is a dairy product made from the milk of cows, goats, sheep, or buffalo. The milk is curdled with the addition of an acid or rennet, which causes it to coagulate and form solids and liquids.

The solids are pressed into shapes and aged, often for several months or even years, to develop the unique flavors and textures of different varieties of cheese.

The Nutritional Value of Cheese

Cheese is a nutrient-dense food that provides a variety of essential nutrients in a relatively small amount of calories. One ounce of cheddar cheese, for example, provides:.

115 calories
6 grams of protein
9 grams of fat
205 milligrams of calcium (about 20% of the daily recommended intake)
0.3 milligrams of vitamin B12 (about 14% of the daily recommended intake)

Cheese is also a good source of other nutrients, including vitamin A, phosphorus, and zinc. However, it’s important to note that cheese is also relatively high in saturated fat, which has been linked to an increased risk of heart disease.

Moderation is key when it comes to incorporating cheese into a healthy diet.

Cheese and Bone Health

Cheese is a great source of calcium, which is essential for strong bones. Calcium is the most abundant mineral in the body and is needed for many important functions, including bone growth and maintenance, muscle and nerve function, and blood clotting.

In addition to calcium, cheese also contains other bone-building nutrients, such as phosphorus, magnesium, and vitamin D.

Several studies have found that consuming dairy products, including cheese, is associated with improved bone health and a lower risk of osteoporosis, a condition that weakens bones and increases the risk of fractures.

A 2018 study published in the Journal of the American College of Nutrition found that adults who consumed cheese had higher bone density and a lower risk of osteoporosis than those who did not consume cheese.

Cheese and Heart Health

While cheese is high in saturated fat, which can increase cholesterol levels and the risk of heart disease, it’s also a good source of other nutrients that may protect the heart.

One of these nutrients is conjugated linoleic acid (CLA), a type of fatty acid that has been shown to have anti-inflammatory and anti-cancer properties.

A 2016 study published in the Journal of Nutrition found that consuming cheese was associated with a lower risk of cardiovascular disease, particularly stroke.

The study suggested that the beneficial effects of cheese may be due in part to its CLA content and other nutrients, such as calcium and protein.

Choosing and Using Cheese

When it comes to incorporating cheese into a healthy diet, choosing the right types and amounts is key. Here are some tips:.

Choose low-fat or reduced-fat varieties of cheese, such as part-skim mozzarella or reduced-fat cheddar, to reduce saturated fat intake.
Aim for one to two servings of dairy per day, including cheese, to ensure adequate calcium intake.
Pair cheese with other healthy foods, such as whole-grain crackers, fresh fruit, or vegetables, to balance the nutritional content of your meal or snack.
Use cheese in moderation in recipes, such as topping a salad with a sprinkle of feta or adding a small amount of parmesan to pasta dishes.

The Bottom Line

Cheese is a tasty and nutrient-dense food that can help support strong bones and a healthy heart.

While cheese is high in saturated fat, choosing the right types and amounts can help maximize its nutritional benefits while minimizing potential health risks. As with all foods, moderation and balance are key when incorporating cheese into a healthy diet.