Cheese – Health Benefits, Uses, and Side-effects

Health benefits of Cheese

Cheese is one of the top dairy products people consume. Today, cheese comes in a variety of flavors, textures, shapes, and sizes. Vegan cheeses are also available in the market. Cheese is an excellent source of calcium, fat, and protein. They are high in vitamins A and B12, as well as zinc, phosphorus, and riboflavin. Cheese is made from 100 percent grass-fed animal milk and it is high in nutrition and contains omega-3, fatty acids, and vitamin K2.

Health benefits of Cheese

According to several studies, cheese may protect your teeth from cavities. The benefits of cheese include promoting bone and dental health, lowering blood pressure, gaining weight, and protecting against cancer. This article discusses the health benefits of cheese.

Types of Cheese

  • Cottage Cheese
  • Mozzarella Cheese 
  • Feta Cheese
  • Cheddar Cheese
  • Parmesan Cheese

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Benefits and uses of Cheese

1. Good source of calcium

Our body needs various minerals for better functioning. Among them, calcium is the most important. Calcium helps with our vascular function, and nerve transmission and supports bone health. Our bones are an integral part of our body. They evolve and change as we evolve. Our body is not able to form new calcium. We lose calcium through dead skin cells.

Therefore, a balanced intake of calcium is important. Cheese is an excellent source of our daily calcium intake without supplements. According to a study, Parmigiano Reggiano, a type of cheese, is the best source of calcium.

2. Cheese prevents Obesity and Heart Disease

Many nutritionists and scientific studies associate high blood pressure with obesity and weight gain, which increases the risk of heart failure. According to research, there is evidence of a non-harmful association between cheese consumption and the risk of complete cardiovascular disease.

3. Helps lose body weight

You reduce sugars and starches or carbohydrates to lose weight. But this is not about eating less but eating healthier. Cheese contains calcium and protein. When you get enough calcium, you burn more fat. In addition, the protein found in cheese speeds up your metabolism and reduces your appetite.

4. Improves dental health

When we talk about health, our teeth get neglected most of the time. But don’t worry, as cheese is one of those food items that work effectively on your teeth as well. According to one study, cheese contains high levels of phosphate and calcium. These naturally strengthen teeth and bones. It helps balance the pH level in your mouth. pH balancing the level means less acid, which damages your mouth. Plus, it cleans your saliva and prevents gout.

5. Rich in vitamin B12

Vitamin B12 or cobalamin is a water-soluble vitamin. It keeps your blood healthy. Vitamin B12 is also essential for the formation of DNA. According to research, some dairy products, such as cheese, help in the absorption of vitamin B12 and help improve metabolism. Cheese is an excellent source of protein, especially for vegetarians. For example, whole milk Swiss cheese, cheddar cheese, and cheese or cottage cheese contain the most vitamin B12.

6. Prevents Osteoporosis 

Osteoporosis is a disease characterized by brittle and porous bones. It is the leading cause of fractures, with 1.5 million each year. This is caused by low or poor calcium intake, which leads to progressive bone breakdown. According to studies, cheese, especially parmesan cheese is fortified with vitamin D, which can balance vitamins and minerals.

7. Cheese provides the essential fat, CLA

Linoleic acid or CLA is an essential healthy fat that is commonly found in dairy and meat, primarily from grass-fed cows, sheep, and goats. As a result, you may experience a loss of body fat and build lean muscle. It supports the immune and inflammatory systems, improves bone mass, regulates blood sugar levels, and reduces the risk of heart disease.

8. Prevents cancer

Colorectal cancer is one of the most common cancers in the world. Apart from the colon. It also affects the digestive tract. Symptoms include abdominal pain, nausea and vomiting, and rectal bleeding. Unfortunately, it causes death in the long run.

According to one study, milk and cheese can prevent some common cancers, such as colorectal and bladder cancer. As it contains calcium, vitamin D, and lactic acid which can protect you from this cancer.

9. Helps your skin glow

You are reducing skin cells throughout the day, therefore keeping your skin glowing and in good condition is essential. An effective routine can help prevent acne, treat wrinkles and help your skin look its best. In addition, vitamin B in cheese promotes cell growth. This will make your skin brighter and spotless.

Read Also: Health Benefits of Buttermilk – Uses, Nutritional Value, and Side-effect

10. Improves brain function

Cheese, especially camembert, can help improve brain function. Camembert cheese extract can reduce levels of inflammatory cytokines. It can help reduce the risk of Alzheimer’s disease and improve brain function.

11. May promote Thyroid health

Adding cheese to your diet can promote thyroid health. Cheese is a rich source of selenium which can regulate thyroid function. Selenium has the ability to inhibit the development of viruses by promoting thyroid hormone production. They can help in improving health. 

Uses of Cheese

Cheese is widely used to make food items and different types of dishes. Cheese is also often used in baked goods. There are a ton of different ways to eat cheese — sliced, grated, baked, and even prilled to accompany food items and dishes.

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Side effects of Cheese

  • Some people are sensitive to cheese. Cheese contains lactose, which lactose-intolerant people cannot digest as they lack the enzymes that break it down. In this case, excessive walking can lead to digestive problems including gas and bloating.
  • Some cheeses are very low in lactose, such as parmesan. People with lactose intolerance may be able to tolerate these.
  • People can also be allergic to casein, a major protein found in milk, in which case cheese does not help.
  • They are usually loaded with sodium, which makes it easier to eat too much and can be a problem for people with high blood pressure.
  • Cheese is also high in fat and some experts, though not all, recommended limiting your saturated fat intake.
  • Cheese contains no fiber and consumption of too much-pasteurized dairy can lead to consumption.
Therefore, cheese should be used in the right amount considering its benefits and harms as excessive consumption of any product can harm our health. The above information provided for general information purposes only. It is recommended to consult a doctor before using cheese in the treatment of diseases.


The information discussed in this article has introduced you to the health benefits of cheese. In this article, you will learn about Cheese Benefits and Side-effects uses and other information mentioned in this article that will be useful to you. Thank you!


1. Can I eat cheese every day?

Ans: Unless you have a sensitivity to lactose or dairy, eating cheese every day can be part of your healthy diet plan. Apart from its protein and calcium benefits, cheese is a fermented food and can provide a good source of probiotics for a healthy intestine. The trick is to enjoy it in moderation.

2. Why is cheese bad for you?

Ans: If you are allergic to casein then cheese may be bad for you. If you are lactose intolerant it may affect you.

3. How does cheese benefit the body?

Ans: Cheese is an excellent source of calcium and protein. It prevents obesity and heart disease. The right amount helps in weight loss and improves oral health. 

4. Is cheese good for the skin?

Ans: Vitamin B in cheese helps in the development of skin cells, which gives you brighter skin and helps you get rid of scars.

5. Can cheese make you fat?

Ans: Cheese is an unsaturated fat. Unmeasured use of cheese will result in weight gain instead of weight loss.

6. Is cheese good for weight loss?

Ans: Including calcium-rich low-fat cheese in your diet can help you lose weight while protecting bone health.

7.  Is cheese high in calories?

Ans: Cheese is a calorie-dense food. Depending on the different cheeses you eat, you get about 100 calories per ounce.

2 thoughts on “Cheese – Health Benefits, Uses, and Side-effects”

  1. It’s great that you mentioned how cheese is an excellent source of our daily calcium intake without supplements. I like eating cheese and I want to be able to put it in more of the food I cook. I should probably buy white cheddar cheese powder since it seems like a pretty nice food ingredient.

  2. I love cheese but have to be careful what type I eat due to suffering from gout. Some cheeses are higher in purines than others which cause gout. For example, blue cheese, goat cheese, and Parmesan cheese are all high in purines. Cottage, ricotta and mozarella cheese, on the other hand are all good. I love blue cheese but I have to really limit it.


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