What are the benefits of eating cheese? Benefits, risks, nutrition

Cheese is generally a healthy and delicious source of nutrition. An occasional snack with cheese, mixed with a salad, or sprinkled on top of vegetables is unlikely to cause any health problems, unless you're lactose intolerant or have allergies. So what are the benefits of eating cheese and when is the best time to eat cheese?

What is the effect of eating cheese? In fact, cheese is an excellent source of calcium, fat, and protein. It also contains high amounts of vitamin A and vitamin B12, along with zinc, phosphorus, and riboflavin.
Cheese made from 100% grass-fed dairy is the highest in nutrients and also contains omega-3 fatty acids and vitamin K2. So when is the best time to eat cheese and absorb the most nutrients?
According to some studies, cheese and dairy products in general can protect you from tooth decay. In a Danish study from 2015, after 3 years, children who drank above average amounts of milk had less tooth decay than those who drank below average amounts of milk.
High-fat cheeses such as blue cheese, Brie and cheddar contain small amounts of conjugated linoleic acid (CLA). Research has suggested that CLA may help prevent obesity, cardiovascular disease, and reduce inflammation. Cheese from 100% grass-fed animals (and other high-fat dairy products like whole milk and butter) is high in CLA.
Fermented dairy products, such as yogurt and cheese, may have a more obvious positive impact on heart health. However, when milk is pasteurized at high temperatures, some beneficial compounds such as good bacteria and enzymes are significantly reduced.

Cheese contains lactose - a type of sugar that people who are lactose intolerant cannot digest because they lack the enzyme that breaks down lactose. In these cases, too much lactose can lead to digestive problems such as gas and bloating.
Some cheeses contain very little lactose like Parmesan which can be consumed by people with lactose intolerance. Cheese is a calorie-rich food, so many people are afraid to eat cheese to gain weight. In fact, you can get about 100 calories per ounce. Besides, it is also often high in sodium that stimulates appetite, which can affect people with high blood pressure. In addition, cheese is also high in fat and some experts recommend limiting your consumption of cheese because it contains saturated fat. This is also the reason why many parents wonder if their baby will gain weight if they eat cheese? Finally, cheese does not contain fiber, so consuming too much can cause constipation.

Nutritional composition between cheeses is different. For example, mozzarella contains 85 calories and 6.3 grams of fat per ounce. Compare that to Brie, which has 95 calories and 7.9 grams of fat per ounce, and cheddar contains 113 calories and 9 grams of fat per ounce. Some cheeses are lower in calories, such as partially skimmed mozzarella, Swiss cheese, and feta cheese.
If you have high blood pressure and sodium is a big concern, try Swiss cheese, which contains only 20 milligrams of sodium per ounce. Besides, you also need to stay away from hard cheeses because they require more salt during the solidification process. Nutrition facts of some popular cheeses include:
Brie (1 ounce)
100 calories 1g carb 9g fat 5g protein 150mg calcium 170mg sodium Cheddar (1 ounce)
120 calories 1g carb 10g fat 7g protein 200mg calcium 190mg sodium Feta (1 ounce)
60 calories 1g carb 4g fat 5g protein 60mg calcium 360mg sodium Gouda (1 ounce)
110 calories 1g carb 9g fat 7g protein 200mg calcium 200mg sodium Mozzarella (1 ounce)
85 calories 1g carb 6g fat 6g protein 143mg calcium 138mg Swiss sodium (1 ounce)
100 calories 1g carb 9g fat 5g protein 150mg calcium 170mg sodium Cheese is an excellent source of calcium, fat and protein. However, they also contain a type of sugar that people who are lactose intolerant cannot digest because they lack the enzyme that breaks down lactose. Therefore, you should consider and base on your health status to choose the right type of cheese or replace it with other dairy products.

Reference source: healthline.com