Cheese comes in hundreds of varieties that are flavorful and nutritious. The Center for Science in the Public Interest states that cheese consumption in the United States has tripled since 1970 and on average every person eats 30 pounds of cheese annually. Cheese can be high in fat and calories, which in excess can lead to obesity and other diseases, but is also a rich source of vitamins and minerals. Cheese should be consumed in moderation and with a little thought and planning can be included in a well-balanced diet to promote good health.
Calcium
Cheese is the second most popular source of calcium in the American diet following milk, and 1ounce provides between 200 and 300 mg of calcium. Calcium is essential for bone density; dental health; hormone and enzyme excretion; nervous tissue functions; and muscle contractions. Calcium deficiency can lead to muscle cramps, abnormal heart rhythms, seizures and osteoporosis. According to the Dairy Council of California, government statistics show that nine out of 10 women and seven out of 10 men do not meet the recommended daily allowance of 1,000 to 1,200 mg for calcium.
Vitamins and Minerals
Cheese contains vitamins A and D, B vitamins, potassium and phosphorus. Vitamin A is important for eyesight, wound healing and immunity. Vitamin D regulates the absorption of calcium and plays a role in the formation of strong bones and teeth. B vitamins are essential for red blood cell formation; metabolism; healthy skin and nerves; growth; and heart function. Potassium controls muscle contractions and normal blood pressure, while phosphorus maintains the blood's pH balance.
Saturated Fat and Sodium
Although cheese is a good source of calcium, vitamins and minerals, it can also be high in saturated fat and sodium. Too much of these substances can contribute to heart disease, high blood pressure, diabetes, cancer and other diseases. It is important to control the amount and type of cheese that is eaten to limit saturated fat and sodium. The Center for Science in the Public Interest recommends choosing cheeses that are low-fat, reduced-fat, part-skim and fat-free; reserving whole milk cheeses for special occasions; requesting that items be made with half the cheese when eating out; and utilizing aged cheeses such as Parmesan, cheddar and Gruyere that are fuller in flavor and can be used sparingly.
Safety
Pregnant women should avoid soft cheeses such as feta, goat, brie, camembert, blue, cotija and queso fresco because they may contain the bacteria listeria. Lactose-intolerant individuals may find that cheese, especially aged cheese, can be consumed without negative side effects. This is because the lactose in cheese is converted to lactic acid during the aging process, and it can be easily digested.
Recommendations
Smart choices can ensure that you enjoy all the benefits of cheese without risking your health. To get the most out of this versatile ingredient, manage portion sizes and choose cheeses that are high in flavor and lower in fat. As with all foods, cheese should be part of a varied diet that is balanced with physical activity.
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