Cheese is one of the most popular dairy products used in many dishes. It is a versatile and delicious food that is rich in nutrients, especially calcium and protein. Cheese has been around for centuries and is used in different cuisines worldwide.

But aside from being a food staple, cheese has several health benefits that are beneficial to the body. In this article, we’ll take a closer look at the advantages of consuming cheese and the proper amount to eat.

Protein-rich Food

Cheese is an excellent source of protein, which is essential in building and repairing tissues in the body. According to the USDA National Nutrient Database, a single slice of cheddar cheese contains six grams of protein.

Apart from aiding in the growth of muscles, cheese protein also helps in the production of enzymes that are vital for the optimal functioning of the body.

Rich in Calcium

Cheese is also rich in calcium, a nutrient that is vital for bone health.

According to the National Osteoporosis Foundation, cheese is one of the top sources of calcium, and consuming 2-3 servings of cheese daily can help meet the recommended intake of calcium for adults. For vegetarians, cheese is an excellent alternative to meat to obtain sufficient calcium intake.

Lower the risk of Heart disease

The idea that cheese causes heart diseases is a popular notion that is not entirely accurate. In fact, research has shown that consuming cheese can help lower the risk of heart disease.

Although cheese is a high-fat food, not all fats are harmful to the body. Cheese is abundant in monounsaturated and polyunsaturated fats that have been proven to lower LDL cholesterol, which is a contributing factor to heart diseases.

Boosting Immunity

Cheese is rich in vitamin B12 and Zinc, both of which are essential in boosting immunity. Vitamin B12 plays a vital role in the formation of red blood cells, promoting cognitive function, and improving mood.

Zinc, on the other hand, is a nutrient that develops and sustains an immune system that can fight diseases.

Reduced Risk of Diabetes

Cheese contains Linoleic Acid, which has been found to reduce the risk of Type 2 Diabetes. Studies revealed that consuming cheese was associated with a lower incidence of diabetes in individuals who ate cheese compared to those who did not.

Cheese has an abundance of fatty acids, which aid in insulin sensitivity in the body hence reducing the risk of diabetes.

The Right Amount of Cheese to Consume

Although cheese has significant health benefits, like any other food, it can lead to adverse effects if consumed in excess.

The National Dairy Council recommends consuming 1-2 servings of cheese daily, with each serving being approximately one to two ounces or 30 to 60 grams. It’s important to note that different types of cheese have varying nutritional values and calorie content, which should be considered when determining the right amount of cheese to consume.

Individuals who are lactose intolerant can opt for lactose-free cheese or smaller quantities of cheese.

Conclusion

Cheese is a delicious and versatile food that has several health benefits. It is a rich source of protein and calcium, both of which are essential in building and maintaining healthy bones and muscles.

Cheese is also beneficial in lowering the risk of heart disease, boosting immunity, and reducing the risk of diabetes. However, like any food, it is essential to eat cheese in moderation, consuming an appropriate amount to reap its benefits without causing adverse effects.