CHEESE HEALTH BENEFITS AND MINERALS

Posted in MILK PRODUCT HEALTH BENEFITS AND MINERALS

Health benefits

Cheese contains a host of nutrients like calcium, protein, phosphorus, zinc, vitamin A and vitamin B12. Calcium is one of the nutrients most likely to be lacking in the American diet. According to government statistics, nine out of 10 women and six out of 10 men fall short of calcium recommendations. The high-quality protein in cheese provides the body with essential building blocks for strong muscles. For a complete listing of the nutrients in cheese, see the table below.

If you are lactose intolerant, many cheeses, particularly aged cheeses such as Cheddar and Swiss, contain little or no lactose and are often well tolerated.

For the past 30 years or so, saturated fat—found in meats, eggs, cheese, butter, whole milk, lard and some oils—was considered a primary cause of heart disease. New research, however, is showing that saturated fat has a minimal impact on heart disease risk, which is changing the "saturated fat is bad" paradigm and allowing people to enjoy more cheese and other favorite foods. Further research is needed showing significant scientific agreement.

Even if saturated fat is less of a concern, calories still matter. To reduce calories, you can grate or sprinkle harder cheeses over your dishes or use small amounts of aromatic and sharp cheeses for their delicious cheese flavor. Many reduced-fat varieties of cheeses are also available. This 2014 article in the Food and Nutrition Magazine provides more information on the Charms and Challenges of Cheese.

The 2010 Dietary Guidelines for Americans recommend that individuals ages 9 and older consume at least 3 servings of milk, cheese or yogurt each day; children aged 4-8 years need 2-1/2 cups per day. One serving of cheese is one and one-half ounces of hard cheese, one-third cup for grated cheese and two ounces for processed cheese.

Nutrition Facts

Serving size 100 g.

PRINCIPLE

NUTRIENT VALUE

% RDA

Energy

403 Kcal

 

Carbohydrates

1 g

0%

Protein

24.9g

50%

Total Fat

33.1 g

51%

Cholesterol

105 mg

35%

Dietary Fiber

0 g

0%

VITAMINS

Vitamin A

1002IU

20%

Vitamin C

0.0mg

0%

Vitamin D

12.0IU

3%

Vitamin E (Alpha Tocopherol)

0.3mg

1%

Vitamin K

2.8mcg

3%

Thiamin

0.0mg

2%

Riboflavin

0.4mg

22%

Niacin

0.1mg

0%

Vitamin B

60.1mg

4%

Folate

18.0mcg

5%

Vitamin B12

0.8mcg

14%

Pantothenic Acid

0.4mg

4%

Choline

16.5mg

 

Betaine

0.7mg

 

MINERALS

Calcium

721mg

72%

Iron

0.7mg

4%

Magnesium

28.0mg

7%

Phosphorus

512mg

51%

Potassium

98.0mg

3%

Sodium

621mg

26%

Zinc

3.1mg

21%

Copper

0.0mg

2%

Manganese

0.0mg

1%

Selenium

13.9mcg

20%

Fluoride

34.9mcg

 

       

 

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