by Cheese is widely enjoyed. It includes many dishes, from classic comfort foods, like mac & cheese, to sandwiches, casseroles, salads, pizza and more. Cheese elevates culinary dishes with flavor, aroma, texture and color. And with a significant nutritional profile, cheese provides protein, fat, calcium, phosphorus, potassium and vitamin B12 – which makes it one of the important foods for a balanced diet.
However, cheese often gets a bad rap because of its high fat content. Does its reputation make you wonder what would happen to your body if you ate cheese every day? Read on to find out what the research has to say.
Health Benefits of Cheese
You can achieve your daily calcium intake
The 2020-2025 Dietary Guidelines for Americans recommends that adults between the ages of 19 and 50 get 1,000 milligrams of calcium per day. Most cheeses are rich in calcium and hard cheeses tend to have more calcium than soft cheeses.
For example, according to the USDA, a 1-ounce serving of Cheddar cheese contains about 200 milligrams of calcium, which makes up nearly one-third of your daily calcium needs. But, a 1-ounce serving of Brie has only 52 mg.
Calcium is known for bone development and maintenance of healthy bones, and it also plays an essential role in blood circulation and muscle and nerve functions, according to the National Institutes of Health (NIH).
2020 Review published in Food Science & Nutrition suggests that eating cheese with higher calcium may protect against obesity, high blood pressure and type 2 diabetes. 2022 Review in Advances in Nutrition suggests similar results for dairy in general and states that more research is needed since the results of the studies are mixed.
You might have a Healthy Gut
While there is a lot of focus on yogurt that provides probiotics – the good bacteria that keep the gut healthy and contribute to overall health – some cheeses such as Swiss, Cheddar, cottage cheese, Gouda, Edam and Gruyère also have probiotics. These probiotics may keep the gut healthy by producing short-chain fatty acids, according to a 2021 publication in the International Journal of Dairy Technology. The short-chain fatty acids may support maintaining the acid-base balance, absorb calcium, iron and magnesium and maintain the overall structure and function of the gut, according to a 2020 review published in. Nutrients.
The cheese is best eaten fresh and uncooked, as heat can destroy the probiotics. So add slices of cheese to your favorite sandwiches or serve cottage cheese as a salad with crunchy bell peppers and tomatoes for a light afternoon snack.
You Could Improve Your Oral Health
Eating cheese may benefit your oral health. The presence of probiotics and other components in cheese can positively influence the types of bacteria and pH in the saliva. Study 2022 in the Journal of Translational Medicine It suggests that eating cheese creates a more alkaline environment in the mouth, which, together with the nutrients found in cheese, reduces cavities, inhibits tooth demineralization and encourages remineralization.
You May Have a Lower Risk of Heart Disease
Section 2022 i Limits in Nutrition Saturated fats are said to make up about 60% of the fat in most cheeses. Although saturated fats are associated with an increased risk of heart disease, this finding cannot be generalized, as there are different types of saturated fats. And not all types, including those found in cheese, necessarily lead to a higher risk for heart disease. In fact, this study found that those who ate full-fat cheese saw a reduction in total cholesterol and “bad” LDL cholesterol, bringing their numbers into a healthy range.
And review 2022 i Nutrients found that those who eat dairy regularly had a reduced risk of cardiovascular disease. Of note, it didn’t seem to matter whether the dairy was full-fat or low-fat. In particular, the authors of the study say that fermented dairy products – including yogurt and cheese – have the greatest benefits. That said, they also note that this includes moderate intake of these foods and that the research is less conclusive when larger amounts are consumed. Based on the studies included in this review, they recommend 200 grams of dairy per day – about a cup of yogurt per day or three servings of cheese per week.
It is important to remember that these are only guidelines and depending on your health, lifestyle choices and genetics, you may be able to eat more or less than this recommended amount.
Potential Risks
You Could Increase Your Sodium Intake
From a food safety perspective, sodium is added to cheese to minimize bacterial and fungal growth that can cause spoilage. Sodium also enhances the flavor of the cheese, making it tastier and more satisfying to the palate. However, high sodium intake can have a negative impact on your health, especially your heart health.
According to the American Heart Association, limiting your salt intake to no more than 2,300 mg of sodium per day—and ideally less than 1,500 mg—can help keep your blood pressure and heart healthy.
Some cheeses, including Cheddar, mozzarella and Swiss, are often lower in sodium than others. For example, according to the USDA, one slice of Cheddar cheese (1 ounce) has about 180 mg of sodium, which makes up 8% of your daily sodium limit. However, even within a single variety, sodium content can vary from brand to brand, so it’s best to check the Nutrition Facts label for each product.
You Could Encourage Digestive Questions (But You Might Not!)
If you are lactose intolerant, you may have avoided eating dairy products containing lactose to prevent cramps and unnecessary bathroom trips. While you may have turned to lactose-free dairy products and other non-dairy options to get your dairy fix, you may know that you can enjoy eating lots of regular cheeses, since that aged cheeses and hard cheeses are naturally low in lactose, per day. 2020 article published in Journal of Translational Medicine.
What Kinds of Cheese Are Best to Eat Every Day?
2022 Review published in Cardiovascular Research also showed that eating moderate amounts of cheese and yogurt as part of a balanced meal pattern may protect against heart disease. In general, mozzarella, Cheddar, Swiss and cottage cheese are some of the most common types of cheese, but all types of cheese can be part of your diet as long as you enjoy them in moderation.
Depending on your age and energy expenditure, the number of recommended dairy servings may vary. To measure a moderate amount, check the quantity and portion sizes listed on USDA’s MyPlate. For example, if you eat 2,000 calories a day, MyPlate recommends three servings from the dairy group, including yogurt, milk and cheese. One serving of cheese is 1.5 ounces of hard cheese (Cheddar, mozzarella, Swiss, Parmesan), 1/3 cup of shredded cheese, 1 ounce of processed cheese (American), ½ cup of ricotta cheese, 2 cups of cottage cheese or 2 ounces. of Queso fresco.
The Bottom Line
If you are not allergic to milk protein, enjoying cheese every day is probably fine. As with many foods, eating cheese in moderation may have health benefits. Cheese complements a wide range of delicious culinary dishes – find out how by trying our cheese recipes.
