Cheese is a dairy product that is produced in a wide range of textures, flavours, and forms. Thousands of different varieties of cheese are produced around the globe and they all differ from each other in taste and texture due to factors such as the origin of milk, time of ageing, flavouring agent, etc.
In Europe, cheese is classified into seven different categories. These categories are fresh cheese, aged fresh cheese, soft white rind cheese, semi-soft cheese, hard cheese, blue cheese, and flavour-added cheese. Although it might not seem this way, however, other than paneer, India has several other delicious kinds of cheese. Some of these are bandel, chhena, Kalari, Kalimpong cheese, and chhurpi.
In this article, we will take a look at the nutritional profile, health benefits, and health risks of eating cheese.
Nutritional Benefits of Cheese:
The nutritional profile of cheese differs from cheese to cheese due to factors such as the type of milk and additive flavors. However, across the board cheese is a rich source of calcium, zinc, vitamin K, protein, sodium, vitamin B12, fat, and vitamin A. It also contains micronutrients such as zinc, phosphorous, and riboflavin, along with being a rich source of omega-3 and omega-6 fatty acids.
Health Benefits of Cheese:
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Improves cholesterol- Research shows that eating a small quantity of cheese daily can lower our cholesterol levels. It is believed that cheese has the ability to lower LDL cholesterol and increase HDL cholesterol because of the calcium present in it.
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Improves bone and muscle health- Cheese is a rich source of calcium and protein, both of which are essential nutrients required by our body for building strong bones and muscles. Along with calcium and protein, cheese is also rich in vitamins A, D, K, and zinc which also contribute to better bone health.
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Improves dental health- Cheese is a source of casein phosphopeptides and also increases the mouth's pH levels, which helps reduce dental cavities and offers protection against plaque and teeth erosion.
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Source of conjugated linoleic acid- High-fat cheeses have small amounts of conjugated linoleic acid, a healthy fat that helps prevent obesity, and heart disease, and even reduce inflammation.
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Protects the blood vessels- Some cheeses are a source of glutathione, an antioxidant that improves blood flow by helping the blood vessels work properly. Glutathione also promotes the proper functioning of the brain.
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Rich source of Vitamin B12- Cheese is a source of vitamin B12 or cobalamin, a vitamin that promotes proper mental health function, the production of red blood cells, and the proper synthesis of DNA. Vitamin B12 is most commonly found in animal products and is considered an essential nutrient by the body.
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Promotes healthy weight gain- If you are looking to gain weight, then cheese is a great way to gain weight because of its high essential fat content and because it is a rich source of calcium, protein, vitamins, and minerals.
Health risks:
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Cause bloating, flatulence, and diarrhea- Eating cheese can lead to bloating, flatulence, and diarrhea in people that are lactose intolerant. Soft and fresh cheeses tend to trigger a larger reaction in lactose-intolerant people than in hard cheeses because they have higher levels of lactose.
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Cause migraines- The tyramine in aged cheeses can trigger minor migraines and headaches in certain people.
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Cause allergic reactions- Casein, a protein present in cheese, can trigger an allergic reaction in certain people which leads to headaches, sinus congestion, rashes, and acne.
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High sodium content- Cheese can lead to high blood pressure because it is usually loaded with sodium.
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Low in fibre- Cheese has virtually no fibre in it. It also contains very high amounts of dairy which can cause constipation.
