There are different prejudices and myths around cheese, especially because some people decide to exclude it from their diet when trying to lose weight or lead a healthier life. Cheese can provide excellent benefits to your health, and many people do not take advantage of it due to ignorance. There is a wide variety of cheeses, and depending on the type you consume, you can receive different benefits.
Adding the correct type of cheese to your food can make it a delicious dish. Here you will learn what improvements cheese can bring to your life, what types there are, and what makes them unique.
It is a great idea to include cheese in your diet to make it more varied and balanced. Its tasty combination or “pairing” with fruits such as grapes, nuts, dehydrated fruits, and, moderately, with wine also provides benefits.
Cheese contains proteins of high biological value, and the amount of protein it provides is even higher than its raw material, milk. One of the most outstanding characteristics of cheese is its high concentration of calcium. Taking this mineral will not only help you keep your teeth and bones in a healthy state, but it will also benefit your nervous system and the condition of your muscles.
Additionally, calcium helps blood circulate through the blood vessels and release hormones and enzymes that influence almost every function in the body. A portion of 100 grams of cheese is equivalent to the daily requirement of an adult person. Cheese should be present in the diet of children and adults as well, along with other dairy products such as milk or yogurt for their nutritional contributions.
When you are a child, calcium is essential for the formation of your bones and your physical growth. As we age, it becomes increasingly important to have consumed calcium throughout our lives to have good bone density and prevent osteoporosis. A 40-gram piece of cheese provides 25% of the recommended daily intake of calcium and also contains phosphorus.
The fats contained in cheese are of animal origin, but there is a wide variety on the market for each group of consumers. You will find a wide variety of cheeses, including some that are low in fat, salt-free, or lactose-free. You can also look for cheeses made from milk from different animals, not just cows. For example, Gayo Azul has cheeses such as Cotija, Dutch Gouda, Dutch Edam, European Swiss, Queso Blanco, and Queso Para Freir. Each one has different types of textures, compositions, and flavors.
Gayo Azul is a company of Caribbean origin that mixes Caribbean and Dutch techniques to produce cheese. They recently held a contest in collaboration with Chicken Coop where, among various prizes, they gave a delectable assortment of Gayo Azul cheeses valued at $700. If you want to buy any of their products you can visit stores like BJ’s Wholesale, Fresco Y Mas, Key Foods, Market Basket, Presidente, Publix, Sedano’s, Winn Dixie Supermarkets, and also Walmart Supercenters.
According to the consensus of the majority of international nutritional guidelines, a balanced diet should include 2-3 servings of dairy products per day in children and adults and 3-4 in people with additional needs, such as adolescents, pregnant women, or in lactation period, elderly or athletes.
A serving of milk would be equivalent to 200-250 milliliters (one cup or glass), while the serving of yogurt would be 250 grams (2 yogurts). Regarding cheeses, the recommended portion of semi-cured or cured is around 30 grams, and that of fresh cheese is around 60 grams.
Cheese consumption helps reduce and prevent cavities, as well as prevent demineralization of enamel. Well, it has important anticaries properties, reduces bacterial plaque, and keeps our mouth clean naturally. Cheese also stimulates saliva production and naturally keeps the mouth clean, which is why in some countries it is customary to offer cheese after eating.
Eating cheese increases our defenses against diseases thanks to its vitamins A, D, and B-12, which makes it ideal in flexitarian diets where meat consumption is minimal. It is also rich in protein and nutrients like selenium, zinc, and vitamin D that help modulate the immune system.
They can benefit the microbiota, and some cheeses such as Swiss, provolone, gouda, cheddar, gruyère, and cottage cheese can benefit digestive health since the lactose content in cheeses is lower than in milk. The fattier the cheese, the less lactose is added.
Its protein content makes it a perfect food for athletes or people who want to gain weight in a healthy way. Cheese proteins are used by our body to build our muscles and are also necessary to maintain our muscle mass.
Like everything, although cheese brings so many benefits, it should be consumed in moderation. The fats contained in cheese are of animal origin, known as saturated fats. That is why doctors recommend moderate consumption. Eating the said daily amount of cheese should be enough to keep your tummy full and healthy.
There are more than 2,000 types of cheeses around the world. Each kind of cheese has a completely different flavor and characteristics and this is what makes each cheese unique. Including cheese in your diet can be an inexpensive way to receive nutritional benefits that improve your health.
Also, there are cheeses for every taste, economy, lifestyle, and nutritional need, and you will surely be able to find some that fit your budget. It is a food that you can also include in many dishes thanks to its versatility, so you can integrate it into your diet in different ways even if you are not very skilled in the kitchen.