Do you like to eat cheese? If you are a vegetarian and want to eat a superfood that has numerous health benefits then you can add cheese to your diet. We are going to share with you 11 amazing health benefits of cheese. There are so many benefits of eating cheese and side effects of eating cheese.
This nutrient-rich snack has an exceptional nutritional profile and is high in calcium and protein. In addition to supporting bone and dental health, cheese also lowers blood pressure, encourages weight growth, and guards against cancer.
Nutrition Facts
Cheese contains many vitamins and minerals. According to the United States Department of Agriculture, (USDA), 100g of cheese contains:
- Energy – 362 kcal
- Protein – 5.17 g
- Carbohydrate – 50 g
- Calcium – 69 mg
- Sodium – 181 mg
- Saturated Fatty acids – 3.45 g
- Cholesterol – 34 mg
It contains a lot of calcium, vitamin K, vitamin A, and protein. We shall discuss some of the potential health advantages of cheese in the section below.
11 Amazing Health Benefits Of Cheese
1. Promotes Bone Health
The nutrients calcium, magnesium, vitamins, and protein are abundant in cheese. It supports the development of healthy bones in youngsters, pregnant women, and nursing mothers.
Low bone density and a calcium shortage are the causes of osteoporosis. Cheese supports bone health since it has calcium and vitamin D. Additionally supporting bone health is the vitamin B present in cheese.
2. Improves Dental Health
Since cheese is a good source of calcium, it could help maintain healthy teeth. It could aid in lowering tooth cavities. This could be explained by the cheese’s casein phosphopeptide content.
Chewing cheese may raise the mouth’s pH levels and improve general oral health. Cheese may include ingredients that stick to teeth and prevent erosion. More scientific research is, however, required in this area.
3. Reverses Hypertension
High blood pressure can be brought on by sodium and cholesterol. There is a cheese that is low in sodium which helps lower blood pressure. Cheese’s vitamin B has also been demonstrated to help lower blood pressure.
Many varieties of cheese on the market are rich in salt and cholesterol. Therefore, be cautious when selecting cheese. Pick cheese that has less salt. Eating meals high in potassium can reduce blood pressure, which can help reverse hypertension.
4. Helps to Gain Weight
Natural fats found in cheese in large amounts may help people gain weight. Some cheeses have reduced fat content, which could help you maintain a healthy weight.
Cheese provides nutrients that may improve the health of your bones and muscles, including fat, calcium, and protein.
5. Provides Essential Fats
Conjugated linoleic acid, is one of the necessary fatty acids abundant in cheese (CLA). CLA has been discovered to have anticancer qualities, stop the onset of atherosclerosis, alter immunological responses, and lower body weight while increasing lean body mass in studies by Korea University and the University of Massachusetts.
Another investigation by the University of Limerick revealed that cheese and other dairy products’ essential fats may have anti-inflammatory qualities. They could additionally improve cardiovascular health.
Omega 3 fatty acids, which may shield the heart from illness, may also be present in some particular varieties of cheese.
6. Reduces Cancer Risk
Conjugated linoleic acid and sphingolipids, which are found in cheese, are crucial for preventing cancer. According to a study from the University of Milan, sphingolipids may prevent colon cancer in people.
Cheese’s calcium content may aid in the prevention of several cancers. Dietary calcium appears to hold potential for preventing colorectal cancer, according to a Texas Tech University Health Sciences Center research.
Also Read: 7 Proven Health Benefits of Whey Protein
7. Helps During Pregnancy
For pregnant women, the calcium in cheese is highly beneficial. It aids in triggering labor contractions. Additionally, calcium compensates for the vitamin shortage seen during breastfeeding.
Given that it contains all the important vitamins and minerals required for fetal growth, cheese can be a healthy option for expectant mothers.
8. Improves Immune System
The immune system has been shown to work better when certain varieties of cheese are consumed. Research on mice revealed that a diet high in cheese might control inflammatory and immunological reactions in the body. Thus, sickness and disease may be decreased.
Probiotic bacteria added to cheese may improve immunological function. Additionally, it may shield older people against immunosenescence (gradual immune system deterioration).
9. Promotes Thyroid Health
Cheese consumption might support thyroid health. Selenium, which is abundant in cheese and may help to regulate thyroid function (24). By promoting the synthesis of thyroid hormones, selenium has the power to prevent the growth of viruses.
Hard cheeses include cheddar cheese. It may lower your risk of thyroid issues if you include it in your diet.
10. Improves Brain Function
Camembert cheese in particular may enhance cognitive performance. Inflammatory cytokine levels may be lowered by Camembert cheese extracts. It could enhance mental performance and lower the risk of Alzheimer’s disease.
11. Boost Skin Health
According to anecdotal evidence, cheese could improve skin health. Its vitamin B content could promote cell development and metabolism. This could make your skin sparkle and perhaps lessen blemishes. There is, however, little available research in this area.
Although eating cheese is typically harmless, there are a few negative consequences to be aware of. See them in the next section.
Also Read: 10 Best Ideas To Stay Healthy And Fit During Winter
The Side Effects Of Eating Cheese
There are amazing health benefits of cheese as well as some side effects of eating cheese. We have discussed some side effects of eating cheese below. People who are allergic to dairy products should stay away from cheese.
Allergy, lactose intolerance, constipation, migraines, and headaches are possible side effects. Diabetes, high blood pressure, and cardiovascular problems can all result from a diet heavy.
- May Cause Allergies
Casein is one of the milk proteins to which some people are allergic. This might result in a generalized inflammatory response in the body and cause skin rashes, nasal congestion, and acne flare-ups.
- Lactose Intolerance
People who are lactose intolerant lack the enzyme needed to break down sugar in their bodies. Gas, bloating, and diarrhea might result from lactose intolerance. According to anecdotal evidence, it can also lead to constipation. Therefore, those who are lactose intolerant should reduce their cheese intake.
- May Cause Migraines
Consuming excessive amounts of cheese may result in headaches and migraines. Some people may get migraines from the tyramine in old cheeses.
Concluding Words …
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