Cheese, a dairy product made from milk, has been a part of human diet for centuries. There are various types of cheese, each with its unique taste, texture, and nutrient content.

Cheese is a rich source of calcium, an essential mineral that plays a crucial role in maintaining strong bones and teeth. Osteoporosis, a condition characterized by weakened bones and increased risk of fractures, is a growing concern among aging populations. This article discusses how cheese, as a natural source of calcium, can unlock its power to fight osteoporosis.

Cheese and Calcium

Calcium is the primary mineral component of bones and teeth, making up approximately 99% of the body’s calcium content.

The rest of the calcium in the body plays vital roles in muscle contraction, nerve signaling, blood clotting, and other physiological processes. The body needs a constant supply of calcium to maintain these functions. However, the body does not produce calcium on its own, and calcium absorption decreases as we age. Hence the need for adequate dietary calcium intake throughout life.

Cheese is an excellent dietary source of calcium, providing up to 800 milligrams of calcium per 100 grams of cheese, depending on the type.

For instance, Parmesan cheese, a hard, aged cheese, has the highest calcium content compared to other types of cheese, providing approximately 1200 milligrams per 100 grams of cheese. Other hard cheeses such as Cheddar, Swiss, and Gouda have approximately 700-800 milligrams of calcium per 100 grams of cheese.

A study conducted by Weaver et al. (2016) showed that consuming cheese resulted in a significant increase in calcium absorption compared to consuming an equivalent amount of calcium from a calcium supplement.

The researchers attributed this to the calcium-binding properties of cheese protein, which increased calcium solubility and absorption in the body. Additionally, cheese is also an excellent source of other bone-healthy nutrients such as vitamin D, potassium, and phosphorus.

The Role of Calcium in Bone Health

Calcium is a critical component of bone tissue, making up the mineral matrix that gives strength and structure to bones. During childhood and adolescence, the body’s demand for calcium is higher due to the rapid growth and development of bones.

Adequate calcium intake during these stages is therefore essential for building strong bones and preventing future bone loss. However, as we age, the balance between bone formation and resorption shifts, resulting in a gradual loss of bone mass and strength.

This loss of bone mass can lead to osteoporosis, a condition characterized by brittle, porous, and easily fractured bones.

Calcium plays a crucial role in preventing osteoporosis by maintaining bone mass. The body is continually forming and breaking down bone tissue to maintain a balance of bone turnover.

When the body does not get enough calcium from the diet, it compensates by extracting calcium from the bones, resulting in bone loss. Over time, this can lead to weakened bones and an increased risk of osteoporosis.

In addition to calcium, other nutrients that are essential for bone health include vitamin D, potassium, magnesium, and phosphorus. Vitamin D aids in the absorption of calcium from the intestines and maintains calcium and phosphorus levels in the blood.

Potassium helps maintain an alkaline environment in the body, which is crucial for bone formation. Magnesium and phosphorus also play critical roles in bone structure and strength.

Calcium and Dairy Products

Dairy products such as cheese, milk, and yogurt are some of the best dietary sources of calcium. However, not all dairy products are created equal when it comes to calcium bioavailability.

The bioavailability of calcium refers to how well the body can absorb and use calcium from a given food source. For instance, some studies have shown that the calcium in milk is more readily absorbed than the calcium in other dairy products such as cheese or yogurt.

Additionally, some people may be lactose intolerant, meaning they cannot digest lactose, a sugar found in milk.

Fortunately, there are lactose-free dairy products available in the market, such as lactose-free milk and cheese, which provide the same calcium content as regular milk and cheese without the lactose. Alternatively, non-dairy sources of calcium such as leafy greens, fortified plant-based milk, and supplements can also provide adequate calcium intake.

The Importance of a Balanced Diet and Physical Activity

While calcium and other nutrients are essential in maintaining bone health, they should not be the sole focus of a bone-healthy lifestyle.

Eating a balanced diet, rich in whole grains, lean protein, fruits, and vegetables, and low in processed food, sugar, and saturated fat, is crucial in maintaining overall health and reducing the risk of chronic diseases.

Physical activity is also an important factor in preventing osteoporosis.

Regular weight-bearing and muscle-strengthening exercises can help maintain bone density, improve balance and coordination, and reduce the risk of falls and fractures in older adults.

Conclusion

Cheese is a natural source of calcium, a vital mineral in maintaining strong bones and teeth. Adequate calcium intake throughout life can reduce the risk of osteoporosis and other chronic diseases associated with bone loss.

Along with other bone-healthy nutrients such as vitamin D, potassium, magnesium, and phosphorus, cheese can unlock its power to fight osteoporosis. However, a balanced diet, physical activity, and various sources of calcium should also be considered for optimal bone health.