benefits of cheese

“Cheese consists of many types and has various benefits. For example, strengthening bones, maintaining healthy teeth, and increasing lean body mass.”

Thedoctormedical , united states – Cheese is a dairy product made by adding acid or bacteria to milk. After that, the cheese is allowed to age and solidify.

Not a few people like it because this food can be enjoyed directly or mixed into food or drinks. Besides being delicious, this food that is formed from pasteurized milk also contains various nutrients. Some of them are protein, calcium, and several other compounds that are good for health.

What Types of Cheese?

This dairy product also has many texture, taste and aroma variants. In Indonesia, most of the cheese sold in the market is cheddar , parmesan and mozzarella .

There are thousands of types of cheese around the world that are made from the milk of cows, sheep, goats and other animals. These types of cheese have a variety of flavors from mild to mature, and low to high fat composition . Although there are thousands of types, these products are generally divided into the following types:

1. Whole milk cheese

Contains 6-10 grams of fat per 1 ounce. Of this amount, 4-6 grams is saturated fat.

2. Low-fat cheese

Called low fat, because it generally contains only 2 percent milk. This is different from nonfat cheese which is usually made with 0 percent milk or using skim milk.

3. Fresh cheese

If this one is usually not aged or you could say immature. The water content is also higher, the texture is softer and the taste is softer than the old type. You may know some of these fresh types, for example ricotta , cottage , and mascarpone .

4. Aged cheese

It is said to be old if the cheese has been left for at least 6 months. Aged cheese usually has a firmer texture. The longer the aging process, the darker or sharper the taste will be. You may know this type, for example, cheddar , Swiss , parmesan , and Gruyere cheese .

5. Non-dairy cheese

Well, if this one is not made from animal products. Non-dairy cheese is usually made from soy milk.

Nutrient Content in Cheese
The nutrients in cheese vary depending on the type. In 28 grams of hard cheese contains nutrients:

Calories: 120.
Protein: 8 grams.
Saturated fat: 6 grams.
Calcium: 180 mg.
As for cottage cheese , it has nutrients:

Calories: 120.
Protein: 14 grams.
Saturated fat: 3 grams.
Calcium: 80 mg.
Most cheeses are high in sodium with 300-450 mg per serving. Why is that? Because salt is the main ingredient to hold moisture and prevent bacterial overgrowth. However, some cheeses, such as goat, whole milk mozzarella, and Swiss cheese, contain only 50-100 mg of sodium.

What are the Benefits of Cheese for the Body?
Here are a number of health benefits that you need to know:

1. Strengthens bones

The content of calcium, protein, magnesium, zinc, vitamins A, D and K from foods that are often eaten with bread can help develop healthy bones in children and adults. When consumed regularly, it is not impossible to prevent bone loss, aka osteoporosis.

According to research results published by BMJ Nutrition Prevention & Health , consumption of 57 grams of Jarlsberg cheese daily can help prevent bone thinning (osteopenia/osteoporosis), without increasing harmful low-density cholesterol.

2. Improve dental health

Calcium also plays an important role in the formation of teeth. Cheese is a good source of calcium. Eating it can increase the pH level of the teeth, thereby preventing cavities.

3. Maintain blood pressure

Not only able to strengthen bones and teeth, this product that is often processed into toppings can actually help lower blood pressure. To get these benefits, you should choose low fat and low sodium. Some examples of low-fat cheese are cottage cheese, ricotta , parmesan and feta .

4. Maintain heart health

Dairy products can be a good source of the antioxidant glutathione. These antioxidants are essential for heart and brain health and to prevent age-related neurodegeneration. The antioxidant properties of cheese may protect against the negative effects of sodium, at least in the short term.

5. Healthy digestion

As a healthy fermenting food , cheese can help promote healthy gut bacteria. An increase in good bacteria in the intestine can certainly improve digestion and prevent constipation.

6. Prevent inflammation

The milk fat in cheese contains conjugated linoleic acid. This acid can help relieve inflammation. Not only that, this compound which is also known as conjugated linoleic acid (CLA) can also help prevent heart disease and obesity.

7. High source of protein

According to a scientific journal entitled Cheese Ingestion Increases Muscle Protein Synthesis Rates Both at Rest and During Recovery from Exercise in Healthy, Young Males: A Randomized Parallel-Group Trial, published in The Journal of Nutrition , cheese is an excellent source of protein.

The body needs protein for formation, regulation, repair, and protection. Without proper protein intake, you run the risk of fluid retention and wasting muscle tissue. Protein consumption increases the rate of muscle protein synthesis.

8. Good for thyroid disorders

Thyroid hormone regulates almost all of the body's metabolic functions. Too much (hyperthyroidism) or too little (hypothyroidism) production of these hormones can throw the body off balance.

There are many things that can be done to prevent thyroid disorders from developing, such as proper nutrition. Adding cheese to your diet can solve this problem. Type of cheddar , can be a good source of selenium to overcome the thyroid.

9. Increase body immunity

Cheese enriched with probiotic bacteria can help boost the immune system and prevent immunosenescence. Immunosis is a condition of decreased body immunity due to increasing age.

Probiotics are similar to the bacteria found in the human gut, where most of the immune system resides. Natural immunity in the elderly can be increased by providing probiotic intake, one of which is cheese.

This was confirmed by a scientific journal entitled Cheese — acting as a 'carrier' for probiotic bacteria — found to improve immune response of the elderly, published by FEMS Immunology & Medical Microbiology .

Increasing age can reduce the body's ability to kill tumor cells and reduce the immune response to vaccinations and infections. This is where the role of consumption of cheese, helps boost the immune system. In fact, overcome damage to the immune system in the elderly

10. Maintaining healthy blood vessels

Cheese is a good source of glutathione. These antioxidants work to help maintain healthy blood vessels. Healthy blood vessels also have an impact on brain health.

11. Increase lean body mass

Rich in essential fatty acids, such as CLA, this product is also good for health. This is because these compounds can activate natural defense mechanisms. This can prevent several health problems such as inhibiting the development of atherosclerosis, supporting the body's metabolism, while increasing lean body mass.

Things to Know Before Eating Cheese

Well, cheese does contain many important nutrients and a myriad of benefits. However, there are some things you should know about this food, namely:

1. High in calories

These foods are dense in calories. Depending on the type eaten, cheese can contain around 100 calories per ounce.

2. High in salt

Some cheeses are loaded with sodium. This can increase blood pressure, and can trigger new problems for people with hypertension.

3. Lactose intolerance

Cheese contains lactose. Lactose is a sugar that people who are lactose intolerant cannot digest. This is due to the body's lack of enzymes to break down lactose in the body. Consumption of lactose is what can cause digestive problems including gas, bloating, and diarrhea.

4. Milk allergy

People who are allergic to milk cannot eat cheese or other foods that contain milk. Milk allergy means the body has an immune reaction to one or more of the proteins in milk, such as casein.

Casein is one of the main proteins found in milk, and is also an ingredient in some soy-based cheeses. Milk allergy symptoms can appear early, before the age of one year. Symptoms can vary, from mild to life threatening.