Health Benefits of Cheese

The cheese is a food made from the milk of animals such as cows, sheep and goats, being produced by its coagulation.

Cheese production has been in place for over 8,000 years by different cultures around the world. Throughout history, many animals have been valued for their milk, including camels, bison, goats and yaks.

Today, most cheese production comes from cow’s milk, increasing by 50% over the last 40 years. But although the percentage of consumption of milk in liquid form has decreased, its popularity has increased significantly.

However, not all cheeses are made equal. Many have a bad reputation, as it turns and moves we hear about how it is harmful to health, contributing negatively to the waistline and increasing some numbers on the scale.

However, all cheeses should be eaten regularly, many are great additions to the shopping list, such as Swiss cheese, feta cheese, partially skimmed mozzarella, parmesan and cottage cheese. These are great sources of essential vitamins and minerals that can help prevent common health problems.


The main health benefits of cheese include the relief of hypertension and osteoporosis, help with bone maintenance, weight gain and dental assistance.

For centuries, cheese has been part of everyday life in countries in Europe and America and almost all countries that have a cold climate, except for some in the Indian subcontinent and the Middle East region.

That said, India and some of its neighboring countries have been using a slightly different form of cheese, which is commonly known as “cottage cheese” or “paneer” for generations.

As for the cheese’s nutrients, it has vitamins such as vitamin C, vitamin B6, vitamin B12, vitamin A, vitamin D, vitamin E and vitamin K. Other vitamins such as thiamin, riboflavin and niacin are also found in different types of cheese. . Adding it to your diet also provides certain vital minerals such as calcium, sodium, zinc, phosphorus, potassium and iron to the human body.


Cheese / 100 grams

Water – 36.75 gramsCalcium – 710 milligrams
Energy – 403 kcalIron – 0.14 milligrams
Protein – 22.87 gramsMagnesium – 27 milligrams
Lipid – 33.31 gramsPhosphorus – 455 milligrams
Carbohydrates – 3.37 gramsPotassium – 76 milligrams
Dietary fiber – 0.0 gramsSodium – 653 milligrams
Sugars – 0.48 grams


Here are some of the main benefits of cheese. Find out what makes cheese such a good addition to your health.

  • Helps prevent cavities – It is a very rich source of calcium, which is the most important factor for strong teeth. Cheese has a lower lactose content, which damages your teeth. Eating cheese like Blue, Monterey Jack, Brie, Cheddar and Gouda after a meal or as a snack prevents tooth decay. This is the main health benefit of cheese.
  • Helps prevent cancer – One of the less talked about health benefits is that it can help prevent cancer. Cheese contains linoleic acid and conjugated sphingolipids that play a very important role in cancer prevention. It also contains vitamin B, which maintains body functions and protects against disease.
  • Prevents Osteoporosis – Osteoporosis is caused due to calcium deficit. Cheese is the best natural way to improve bone health and prevent osteoporosis. Cheese contains protein, calcium and a high intake of vitamins and minerals that can treat osteoporosis.
  • Helps with high blood pressure – Sodium and cholesterol can cause high blood pressure. Cheese has sodium depending on the amount of salt mixed in the milk. Low sodium cheese is also available to reduce heart disease. Vitamin B in cheese is thought to be helpful in reducing high blood pressure.
  • Maintains a good pregnancy – Cheese is useful for a smooth pregnancy. The calcium content in cheese is very good for pregnant women. This helps to stimulate contractions during childbirth. This is also helpful when it comes to producing adequate milk to feed the baby.
  • Reduces migraines – Cheese can be helpful in curing headaches such as migraines. Calcium intake reduces this problem. Cheese is also the best source of calcium.
  • Aids in sleep stimulation – Cheese is considered beneficial for sleep stimulation. This cures insomnia. Cheese includes tryptophan, an amino acid that reduces stress and helps induce sleep.


A person with lactose intolerance does not have the necessary enzyme to digest and break down the sugar contained in milk. Therefore, drinking milk and dairy products can end up in bloating, flatulence or diarrhea.

Allergy occurs due to an abnormal immune reaction to certain triggers such as milk protein, be it casein or whey. The body’s immune system produces an allergic antibody, called immunoglobulin E, when exposed to the trigger.

As allergy symptoms, postnasal drops, diarrhea, wheezing and vomiting can occur. In more difficult situations, a person may experience asthma, bleeding, eczema, pneumonia, and shock or anaphylaxis. This can be serious and even life-threatening.

Sensitivity to casein, a protein found in milk, can trigger inflammation throughout the body, producing symptoms such as sinus congestion, acne flare-ups, rash, and migraine.


Different types of cheese are available in markets around the world. Some varieties, such as fresh cheese without preservatives, should be used a few days after purchase, as they spoil easily. Store it in a cool place or in the refrigerator.

Before eating or using cheese, keep it at room temperature for better flavor and texture.

Thus, there are several varieties of cheese, distinct from mild to ripe flavor, and low to high fat content.

  • Fresh cheeses are those that have not been aged or ripened. They generally have a higher moisture content, softer texture and milder flavor than aged cheeses. Examples include ricotta, cream cheese, cottage cheese and mascarpone.
  • Aged or mature cheeses have a firm texture and tend to age for 6 months or more. The longer the aging process, the more concentrated or accentuated the flavor. Swiss, Parmesan, Cheddar and Gruyére are its examples.
  • Non-dairy cheeses , such as soy and daiya cheese, are indicated for individuals who do not eat dairy products, but are heavily processed.
  • Processed cheeses , American cheese, spreads and flavored cheeses cannot be distinguished as cheese, and the packaging must say so. These are shelf stable products containing added ingredients such as flavor enhancers and emulsifiers.
  • Low-fat cheese is made with 2% milk. Non-fat cheese is made with 0% or skim milk.
  • Whole cheese contains between 6 and 10 grams (g) of fat per 28 g serving. Only 4 to 6 g is saturated fat.


Producing quality homemade cheese is possible, using simple products in a very easy way. All this with just 3 ingredients available in any shopping closet.

The amount of cheese needed to be consumed per day varies according to the type of cheese. White cheeses, such as Minas cheese, for example, can provide the right amount of phosphorus and calcium daily for health, and it is recommended to ingest 2 to 3 times a day, on average 30 grams.



2 liters of whole milk

1 cup of white vinegar tea

1 tablespoon of margarine

salt to taste

Way of doing:

In a saucepan, boil the milk, then turn off the heat and add the vinegar. Wait 5 minutes for curdling/curling.

Tip: If necessary, add more vinegar. Strain the milk into a clean cloth and discard the whey that comes out.

In a blender, put margarine, the cheese butcher, salt and beat until it becomes a homogeneous mixture.

Put in a bowl and knead with a spoon. Close and refrigerate for 2 hours. Unmold frozen.


Virtually everyone likes cheese, and it’s easy to find many recipes that are fattening and soothe the soul. But if you need your cheese fix, try these healthier alternatives.


Preheat oven to 180°C and line a baking sheet with aluminum foil. Cut about 4 to 5 zucchini into slices (cover them lengthwise). In a bowl, combine 2 tablespoons of oil, lemon zest and 2 cloves of garlic (chopped).

Spread the zucchini slices on the lined baking sheet and brush with the oil mixture. Sprinkle with grated Parmesan and season with salt and pepper. Let it cook for a few minutes, until the zucchini is tender, and let it cook until the Parmesan is golden. Serve as a snack or a side dish with your favorite dish.


Preheat oven to 200°C. In an oven proof skillet, heat the oil and add 6 slices of pancetta. Cook over medium-high heat until crisp. Allow to cool in a separate dish before chopping into small pieces.

Cut a small leek (in length and then into 2.5 cm pieces) and add it to the pan. Cook over low heat until tender and lightly browned. Add a cup of fresh spinach and cook until wilted. Remove the leek and spinach mixture from the pan and let it rest with the pancetta.

Beat 8 large eggs and add them to the pan, seasoning with salt and pepper and cook for about a minute. Spread pancetta, leek, and spinach mixture over eggs and top with about ½ cup goat cheese crumbs.

Bake for a few minutes until the fry is done. Cut into slices and serve immediately.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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