Cheese nutrition

Cheese nutrition

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Cheese nutrition

People love cheese for its richness, creaminess, and flavour. It is an age-old staple. Cheese is known for its satiating qualities too. The discovery was made during ancient civilisation. In fact, it was during domesticating of sheep and goats for milk. Actually it was the time of the rise of agriculture. It was by accident when milk was left too long in the sun that it turned sour. So, the protein components curdled into solids. When draining the liquid portion or whey, only the solid curds was left. Hence, farmers realised these curds had a pleasing taste and flavour.


Since this discovery countries across the world started experimenting cheese-making. These experiments include varying different types of milk, time allowance to age and ripen cheese. It uses various additives like salt or acids to craft unique textures and flavours. For example, is well-known for its mild tasting cheese known as paneer. Greece discovery was the salty crumbly feta cheese. It uses sheep or goat’s milk. The hard, pungent grating cheese known as Pecorino Romano was developed in Sardinia.

Thus far, some hard block cheeses like Parmigiano-Reggiano contain little moisture. The aged cheddar are easier to store and travels well. Hence, it does not need refrigeration. Since cheese is lower in lactose, there may be a better tolerance than milk. Lactose is a type of sugar which may be indigestible if people lack the enzyme to break it down. Cheese is a nutrient-dense dairy food. It provides proteins, fats and minerals. 

Varying nutrients 

Cheese contain varying nutrients. For example, 28g of hard cheese contains approximately 120 calories, 8g of protein, 6g saturated fat and 180mg of calcium. Whereas half-cup of soft cheese such as 4% full fat cottage cheese has about 120 calories, 14g protein, 3g saturated fat and 80mg of calcium. Thus far, most cheeses are high in sodium. It may contain between 300-450 mg per serving. This is because salt is a key ingredient to hold moisture. It helps to prevent overgrowth of bacteria too. However, cheeses made from goat milk, whole-milk mozzarella, and Swiss are low in sodium. It only has 50-100mg per serve. 

Cheese is an excellent source of calcium. It is important to perform these vital daily functions. Calcium often associates with healthy bones and teeth. It also plays a key role in blood clotting. 

Protein source 

Protein is an essential micronutrient. However, all food sources of protein are not created equal. Thus, you may not need as much as you think. Protein is available throughout the body. It is found un muscle, bone, skin, hair and virtually everybody tissues. Protein makes up the enzymes that power many chemical reactions. In fact, about 10,000 different proteins make you. It makes up what you are and keep you that way. 

Minerals and vitamins 

Cheese is a good source of vitamin B12. It is normally found in animal foods. Vitamin B12 intake is commonly added to foods or supplements. Human body requires vitamin B12 to form red blood cells and DNA. It is a key component in the development and function of brain and nerve cells. 

Cheese contains adequate supply of Vitamin A. It helps to stimulates the production and activity of white blood cells. Vitamin A plays a key role to remodel bones too. It regulates cell growth and division such as needed for reproduction. 

Phosphorus in cheese helps prevent bone diseases and improves concentration. Thus far, lacking phosphorus may cause loss of appetite, anxiety, fatigue, and irregular breathing.

In children, decreased growth, poor bone and tooth development may occur. Phosphorus is naturally found in protein-rich foods