## Cheese Benefits & Risks: Is It Good for You?

Cheese, a widely enjoyed food, finds its way into countless dishes like pizzas, sandwiches, pastas, and even some surprising culinary creations. While celebrated for its rich content of protein, fat, calcium, phosphorus, potassium, and vitamin B12, its high fat content sometimes raises concerns. So, what happens when you eat cheese every day? Let's explore the potential benefits and risks.

## Calcium Intake

Adults aged 19-50 are generally advised to consume 1000mg of calcium daily. Cheese is a significant source of this vital mineral. Hard cheeses tend to have a higher calcium concentration. According to agricultural data, one ounce (approximately 28g) of cheddar cheese contains around 200mg of calcium, while the same amount of brie contains about 52mg. Calcium isn't just crucial for bone health; it also plays a vital role in blood circulation, muscle function, and nerve function. Some studies even suggest that cheese consumption may help prevent obesity, high blood pressure, and type 2 diabetes.

## Gut Health

Certain cheeses, including cheddar, cottage, gouda, edam, and Gruyère, contain probiotics. These beneficial bacteria can help maintain the balance of acids and bases in the gut and aid in the absorption of crucial minerals like calcium, iron, and magnesium. This contributes to the overall health and function of the gut. It's worth noting that probiotics are sensitive to heat, so consuming unheated cheeses may provide the most benefit.

## Improved Oral Health

The probiotics found in cheese can positively influence the types of bacteria and the pH levels in saliva. Eating cheese can create a more alkaline environment in the mouth, which, along with the nutrients present in cheese, may help reduce cavities and prevent tooth erosion.

## Potential to Lower Heart Disease Risk

Approximately 60% of the fat in cheese is saturated fat. While saturated fat is often associated with an increased risk of heart disease, this isn't always a straightforward relationship. Not all fats, including those found in cheese, necessarily elevate the risk of heart disease.

One study indicated that individuals who consumed cheese experienced a reduction in total cholesterol and LDL (bad cholesterol) levels, bringing them within a healthier range. Furthermore, regular consumption of dairy products has been linked to a decreased risk of cardiovascular disease. The researchers noted that fermented dairy products, particularly yogurt and cheese, seem to offer particular advantages. However, due to ongoing debate, moderation is key. Some research suggests that around 200g of dairy products per day, equivalent to a cup of yogurt or roughly three servings of cheese (approximately 30g per serving) per week, may be a reasonable intake.

## Sodium Intake

Sodium is added to cheese to inhibit the growth of bacteria and fungi and to enhance its flavor. However, excessive sodium intake can negatively impact heart health. Limiting sodium intake to less than 2300mg per day, and ideally less than 1500mg, can benefit blood pressure and overall heart health. Cheeses like cheddar and mozzarella generally contain less sodium than other varieties. One ounce of cheddar cheese contains approximately 180mg of sodium. It's important to check the nutrition labels as sodium content can vary between brands, even within the same cheese type.

## Digestive Issues

Individuals with lactose intolerance may need to avoid cheeses containing lactose. Aged and hard cheeses typically have lower lactose content and may be more tolerable.

## The Verdict: Moderation is Key

If you don't have a milk protein allergy, you can generally enjoy cheese daily in moderation and reap potential health benefits. If you have high blood pressure, opt for low-sodium cheeses. Conversely, if you have low blood pressure, the sodium in cheese may be beneficial. Given the ongoing discussions surrounding saturated fat in cheese, it's best to adhere to moderate portion sizes.