Cheese It really is the perfect meal. It can be savory or sweet, and can be combined with almost any food. Plus, not only does cheese taste amazing, it’s also packed with many health-promoting nutrients.
“Cheese is a good source of protein—an ounce could have between 6 and 10 grams of protein, depending on the type of cheese you choose,” he says roxana ehsaniMS, RD, CSSD, LDN, registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics. “Cheese is the perfect snack item when looking for a protein source to feel fuller and more satisfied between meals, and it pairs perfectly with crackers, grapes, apple slices or tomatoes.”
also great for gut health.
“Some cheeses may contain healthy bacteria that can act as probioticsthat could help support gut health, the immune system, and overall health as well,” says Ehsani.
But one of the greatest health benefits of cheese is that it is an excellent source of calciuman essential mineral for bone health.
“Most of the calcium in our body is stored in our bones,” explains Ehsani. “Low calcium levels can lead to weaker bones, as well as a higher risk of developing fractures and bone disease. Adequate calcium levels are also important for our teeth, heart, nerves, and muscles to function properly.”
There is one cheese that may be better than the rest for supporting bones.
“Parmesan not only does it contain one of the highest amounts of calcium per serving among all other cheeses, but it also contains phosphorus, another important mineral that supports bones,” says Ehsani. “For one ounce (or 2 tablespoons), Parmesan contains 34% of the recommended daily intake for calcium and 30% of the recommended dietary intake (RDA) for phosphorus. Most adults need 1,000 milligrams of calcium a day.”
A large study published in nutrition diary found that adults who consumed high amounts of calcium and phosphorus endured a stronger bone mass.
Another bonus: Parmesan is also very low in lactose thanks to its long aging time, Ehsani notes. So people who are lactose intolerant can eat Parmesan cheese.
To get more Parmesan in your diet, you don’t need as much to reap the benefits.
“Just 2 tablespoons of Parmesan per day is enough to get more than 30% of your daily value for calcium and phosphorus,” says Ehsani. “You can easily sprinkle Parmesan in a healthy eating pattern, you can add it to pasta sauce, sprinkle it on top of your pasta dish or pizza.”
Looking for more ideas? Ehsani suggests that he, too, can enjoy a slice alongside vegetables and fruit on a cheese board or as an afternoon snack. Also, you can sprinkle some on avocado toast or over a salad or bowl of cereal for a little benefits for strengthening bones.
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