the benefits of eating CHEESE

Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating CHEESE you will have the following benefits.


Typical serving size:

Varies; 1 oz (30 g) of hard or semihard cheese, or ½ cup (2
1 oz or 60 g) of cottage cheese


High in saturated fat and sodium Migraines


Bacterial infection


Diabetes Metabolic syndrome Bones Muscles Tooth decay CHEESE FACTS
  • It takes about 10 lbs (4
    5 kg) of milk to create a single lb (454 g) of firm cheese, such as cheddar, muenster, or swiss
  • Cream cheese, brie, and other soft cheeses are comparable to hard cheeses in calories and fat, but have less calcium
  • Cottage cheese has the fewest calories of all cheeses—about 90 in a half-cup serving
    However, it has only half the calcium of milk
    One of our most versatile and popular foods, cheese is used for everything from snacks to main courses and desserts
    It’s an ancient food that can be made from the milk of almost any animal— cows, goats, yaks, camels, and buffaloes
    Most cheeses are made by adding a mixture of enzymes, known as rennet, to milk to curdle it
    The liquid that remains after the curds have formed is known as whey
    When it is drained away, we are left with cottage or farmer’s cheese
    Or the curds may be mixed with other ingredients, injected with special molds or bacteria, soaked in wine or beer, pressed or molded, or smoked or aged to make any of hundreds of different cheeses

    Health Benefits

    May help prevent diabetes
    Cheese is an excellent source of calcium, and studies show that getting plenty of calcium from food may help prevent insulin resistance, a harbinger of diabetes
    May prevent metabolic syndrome
    According to a study, women who get plenty of calcium from dairy products also have a significantly lower risk of developing metabolic syndrome, which is linked to both diabetes and heart disease
    Supports bone and muscle health
    Consumed moderately, cheese provides good amounts of calcium and protein necessary for bone and muscle strength, making it an ideal food for vegetarians, growing children and adolescents, and people with osteoporosis, a weakening of the bones
    People who cannot digest milk because of lactose intolerance can often eat hard cheese
    The bacteria and enzymes used to make cheese break down some of the lactose (milk sugar)
    A typical 1-oz (30-g) serving of cheese contains about 200 mg of calcium (along with 115 calories and 9 g of fat)


    Tyramine, found in aged cheeses such as cheddar, blue cheese, and Camembert, also interacts with monoamine oxidase (MAO) inhibitors, drugs sometimes used to treat depression, and can cause a life-threatening rise in blood pressure
    Fights cavities
    The fat naturally contained in cheese coats your teeth and acts as a natural barrier against bacteria
    Also, all cheese contains casein, which provides a natural tooth protection
    Finally, the calcium and phosphorus found in cheese help remineralize tooth enamel

    Health Risks

    Saturated fat and sodium
    Doctors often advise patients with heart disease, elevated blood cholesterol, high blood pressure, or weight problems to reduce the amount of cheese they consume
    Because most cheese is high in saturated fat, it increases the risk of atherosclerosis, the clogging of arteries with fatty deposits
    Try lower-fat cheeses which still provide protein and calcium with less fat
    Large amounts of sodium, also found in most cheeses, can be a hazard for people with high blood pressure
    Migraines and


    Aged cheese can trigger a migraine headache in some susceptible people
    The likely culprit is tyramine, a naturally occurring chemical in cheddar, blue cheese, camembert, and certain other ripe cheeses
    People who are allergic to penicillin may react to blue cheese and other soft cheeses that are made with penicillin molds
    Also, those who are allergic to cow’s milk may react to cheese, especially cottage and other fresh cheeses
    Cheeses made from goat or sheep’s milk are less likely to be allergenic
    Harmful bacteria
    Pasteurized milk must be used to make commercial cheese in both the U
    and Canada
    Occasionally, health food stores and specialty shops sell imported or homemade unpasteurized cheese
    Such cheeses can harbor dangerous salmonella and other bacteria


  • Mix parmesan with toasted bread crumbs as a low-fat topping for pasta
  • Breakfast on part-skim ricotta topped with kiwi, raspberries, and agave nectar
  • Sprinkle shredded sharp cheddar on apple slices and broil briefly to melt

    Buying Tip

  • Check the expiration date and the packaging
  • Avoid any cheese with missing or incomplete labels, or those without factory seals
  • Look for the words “pasteurized milk” in the ingredient list to avoid potentially harmful bacteria
  • For most cheeses, look for uniformity in color and texture
  • Take advantage of the broad range of low-fat cheeses on the market
    Production methods have improved to allow for smoother texture and better taste

    Storing Tips

  • The best way to store cheese varies depending on the type, but all should be kept in the vegetable drawer, where the temperature is cold and stable
    In general, the harder the cheese, the longer it lasts
  • Wrap hard cheese such as parmesan or gouda in waxed paper, then in plastic wrap
  • Wrap blue cheeses and semihard cheeses in plastic wrap
  • Keep fresh cheeses in water, such as mozzarella or feta, in their packaging and change the water every couple of days