Many types of cheese, including feta, blue cheese, and mozzarella, can offer protein and other crucial nutrients.
Cheese is a dairy product that is available in countless flavours and textures.
It is made by adding acid or bacteria to the milk of different animals, ageing the milk, or processing the milk's solid components.
The method of production and the type of milk used will affect the nutritional value and flavour of the cheese.
Some individuals worry that cheese has a lot of calories, sodium, and fat. However, cheese is a fantastic source of calcium, protein, and several other nutrients. Consuming cheese may even help with weight loss, heart health, and osteoporosis prevention.
Some cheeses are healthier than others, though.
Here are the top 9 cheeses for health.
1. Mozzarella
A soft white cheese with a high moisture content is mozzarella. It is typically produced using milk from Italian cows or buffaloes and has Italian origins.
Compared to most other cheeses, mozzarella has fewer calories and sodium. A serving size of one ounce (oz), or 28 grams (g), of full-fat mozzarella contains:
- Calories: 85
- Protein: 6 g
- Calcium: 11% of the DV
- Fat: 6 g
- Carbs: 1 g
- Sodium: 6% of the Daily Value (DV)
Additionally, probiotic bacteria including Lactobacillus casei and Lactobacillus fermentum strains are present in mozzarella.
These probiotics may boost immunity, reduce inflammation, and support gut health and regularity, according to studies in both animals and humans.
In a previous study, 200 millilitres (7 ounces) of fermented dairy containing Lactobacillus fermentum per day for three months was found to considerably shorten the duration of respiratory infections as compared to not drinking the beverage. The study involved 1,072 older persons.
These findings imply that the consumption of dairy products like mozzarella, which contain this probiotic, may boost immunity and enhance the body's ability to fight off diseases. However, more study is required.
The Caprese salad, which is created with fresh tomatoes, basil, and balsamic vinegar, is wonderful when it includes mozzarella. It can also be included in a variety of different dishes.
Summary
Compared to most other cheeses, mozzarella is a soft cheese with reduced sodium and calorie content. Additionally, it has probiotics, which may strengthen your immune system.
2. Blue cheese
Milk from cows, goats, or sheep is used to make blue cheese, which is then aged using cultures derived from the mould Penicillium.
Typically, it is white with veins and dots that are blue or grey. Blue cheese is produced using a mould, which gives it a distinct flavour and strong, sour aroma.
Calcium-rich blue cheese is an extremely nutrient-dense food. A 1-oz (28-g) portion of whole-milk blue cheese offers the following benefits:
- Calories: 100
- Protein: 6 g
- Calcium: 12% of the DV
- Fat: 8 g
- Carbs: 1 g
- Sodium: 14% of the DV
Including blue cheese in your diet may help prevent problems with your bones because it is high in calcium, a nutrient required for healthy bones.
Osteoporosis, which makes bones brittle and weak, and decreased bone strength may also be associated with calcium insufficiency.
Blue cheese has a high salt content, though. You should have this in mind if you follow a low-sodium diet.
Blue cheese is delicious in salads with spinach, nuts, apples, or pears as well as on top of burgers, pizza, and other dishes.
Summary
Blue cheese is characterized by its characteristic blue or grey veins and acidic flavour. It has a lot of calcium, which may assist maintain healthy bones and stave off osteoporosis.
3. Feta
Greek natives made the soft, salty white cheese known as feta. Typically, sheep or goat milk is used to make it. Feta from sheep's milk has a sour, strong flavour, whereas feta from goat's milk is gentler.
To keep it fresh, feta is wrapped in brine, which can make it salty. It has typically fewer calories than the majority of other cheeses, though.
A serving of full-fat feta cheese weighing 1 oz (28 g) supplies:
- Calories: 75
- Protein: 4 g
- Fat: 6 g
- Calcium: 11% of the DV
- Carbs: 1 g
- Sodium: 14% of the DV
Conjugated linoleic acid (CLA), which is present in feta and all full-fat dairy products, is linked to several advantages, including decreased body fat and other changes in body composition.
Taking 3 g of a CLA supplement daily for three months was linked to lower body fat mass and body fat percentage compared to a placebo, according to a small 2019 trial of 54 obese participants.
Consequently, consuming foods like feta that contain CLA may aid in lowering body fat.
Research is few, though, and has primarily centred on CLA supplementation. Therefore, more research is required to determine the effects of CLA-containing foods like feta.
Try crumbling feta cheese over salads, putting it in eggs, or making a dip to go with fresh veggies if you want to include feta cheese in your diet.
Summary
Greek cheese called feta has less calories but more salt than other cheeses. Additionally, it has CLA, a fatty acid connected to modifications in body composition.
4. Cottage cheese
A soft, white cheese known as cottage cheese is created from the loose curds of cow's milk. It is assumed that the United States is where it first appeared.
Compared to other cheeses, cottage cheese contains a lot more protein. Low-fat cottage cheese, 28 grams, contains:
- Calories: 23
- Protein: 3 g
- Fat: 0.8 g
- Calcium: 2.3% of the DV
- Carbs: 1.3 g
- Sodium: 4% of the DV
Cottage cheese is frequently suggested for weight loss because it contains a lot of protein and few calories.
According to several studies, consuming high-protein foods like cottage cheese might boost feelings of fullness and help people consume fewer calories overall, which may result in weight loss.
Researchers discovered that cottage cheese was equally as filling as an omelette with a similar nutritional make-up in a short 2015 trial involving 30 participants.
So, including cottage cheese in your diet may increase your feeling of fullness after meals and help you consume fewer calories.
It tastes fantastic spread on toast, added to scrambled eggs, mixed into smoothies, or used as the foundation for dips.
Summary
Cottage cheese is a clumpy, fresh cheese that is rich in protein. A diet that includes cottage cheese might help you feel full and may promote weight management.
5. Ricotta
The leftover watery portions of milk from cows, goats, sheep, or Italian water buffalo used to make other cheeses are used to make the Italian cheese ricotta. Ricotta is frequently compared to a lighter version of cottage cheese because of its creamy texture.
Whole milk ricotta comes in 1-oz (28-g) servings and is made up of:
- Calories: 42
- Protein: 2 g
- Fat: 2.9 g
- Calcium: 4.5% of the DV
- Carbs: 2 g
- Sodium: 1.4% of the DV
Whey, a milk protein that includes all the essential amino acids that people must obtain from food, makes up the majority of the protein in ricotta cheese.
Whey is readily absorbed and may aid in lowering blood pressure, lowering cholesterol levels, and promoting the growth of muscles.
Whey protein supplementation may reduce levels of triglycerides, total cholesterol, LDL (bad) cholesterol, and haemoglobin A1C, a marker of long-term blood sugar management, according to an analysis of 22 trials in adults with metabolic syndrome and related diseases.
However, this analysis paid more attention to whey supplements than whey from dairy products.
While ricotta might have comparable advantages, additional analysis of whey from complete foods is required.
Salads, scrambled eggs, pasta, and lasagna all taste great when made with ricotta cheese. It can also serve as the foundation for creamy dips or be combined with fruit for a salty-sweet snack.
Summary
A creamy white cheese that is high in protein is called ricotta. Ricotta's high-quality whey may help decrease blood pressure and encourage muscular building.
6. Parmesan
A firm, aged cheese with a salty, nutty flavour, parmesan has a gritty texture. It is created with raw, unpasteurized cow's milk that has been aged for at least a year to kill off unwanted bacteria and develop a rich flavour.
The finished product is nutrient-rich. A serving of 1 oz (28 g) of parmesan cheese provides:
- Calories: 111
- Protein: 10 g
- Fat: 7 g
- Calcium: 26% of the DV
- Carbs: 1 g
- Sodium: 15% of the DV
Additionally, a 1-oz (28-g) serving of phosphorus has 16% of the DV.
Parmesan may help to maintain good bone health because it is high in calcium and phosphorus, two nutrients important for bone growth.
Higher dietary calcium and phosphorus intakes were found to be significantly related to improved bone mass in some areas of the body, including the femur, the longest bone in the human body, in a 2014 research of about 5,000 adults.
Additionally, because Parmesan has matured for a very long time, it has very little lactose, making it generally tolerable for those who are lactose intolerant.
Pasta and pizza can both be topped with grated Parmesan. Additionally, you can spread slices of it on a cheese board with fruit and nuts or sprinkle it on eggs.
Summary
Low in lactose and high in calcium and phosphorus, parmesan cheese may help to maintain good bone health.
7. Swiss
Swiss cheese, as its name suggests, is from that country. This semi-hard cheese has a mellow, nutty flavour and is commonly prepared from cow's milk.
By releasing gases during fermentation, microbes give the object its distinguishing pores.
Swiss cheese weighs 1 oz (28 g), which provides:
- Calories: 111
- Protein: 8 g
- Calcium: 19% of the DV
- Fat: 9 g
- Carbs: less than 1 g
- Sodium: 2% of the DV
Swiss cheese is frequently suggested for anyone who has to watch their salt intake, especially persons with high blood pressure, as it contains less sodium than the majority of other cheeses.
Additionally, compared to many other types of cheese, Swiss cheese and other alpine cheeses like Emmental and Gruyere have fewer carbohydrates. For those who have diabetes or are on a ketogenic diet, this might be advantageous.
You can consume Swiss cheese with fruit or add it to sandwiches, egg bakes, burgers, or French onion soup to include it in your diet.
Summary
Swiss cheese is a suitable choice for persons with certain dietary requirements because it has fewer salt and carbohydrate grams than most other cheeses.
8. Cheddar
An extremely well-liked semihard cheese from England is called cheddar.
It might be white, off-white, or yellow and is made from matured cow's milk that has been stored for several months. Cheddar comes in a variety of flavours, from extra mild to extra sharp.
A serving of sharp cheddar cheese weighing 1 oz (28 g) contains:
- Calories: 115
- Protein: 7 g
- Fat: 9 g
- Calcium: 15% of the DV
- Carbs: 1 g
- Sodium: 8% of the DV
Cheddar contains vitamin K2 in addition to being high in calcium and protein.
The health of your heart and bones depends on vitamin K. It inhibits calcium from depositing on the artery and vein walls.
Lack of vitamin K can result in calcium buildup, which restricts blood flow and raises the risk of blockages and heart disease.
Get enough vitamin K from your diet to prevent calcium buildup. Vitamin K2 (found in animal foods) may be particularly essential for preventing heart disease since it is more absorbed than vitamin K1 (found in plants).
One way to enhance your vitamin K2 consumption is by eating cheddar. It goes well with burgers, eggs, vegetable dishes, and charcuterie platters.
Summary
Vitamin K2 is a substance that keeps calcium from accumulating in your veins and arteries, and cheddar is high in it. Your risk of heart disease may be lowered if you consume enough vitamin K2.
9. Goat cheese
A sharp, soft cheese prepared from goat's milk, goat cheese is often referred to as chevre.
It comes in a variety of shapes, such as spreadable logs, crumbles, and variations that mimic brie.
Goat cheese is very nutrient-dense; 1 oz (28 g) contains:
- Calories: 75
- Protein: 5 g
- Fat: 6 g
- Calcium: 3% of the DV
- Carbs: 0 g
- Sodium: 6% of the DV
Additionally, compared to cow's milk, goat's milk has more medium-chain fatty acids. These kinds of fat are quickly absorbed by your body and are less likely to cause fat storage.
Additionally, some people might find it simpler to digest goat cheese than cow's milk cheese. This might be a result of the altered proteins and reduced lactose content of goat's milk.
Goat cheese crumbles go well with salads, pizzas, and eggs. Additionally, whipped goat cheese is a tasty fruit or veggie dip.
Summary
Goat cheese has proteins that may make it simpler to digest and have a lower lactose content than cheese made from cow's milk.
The bottom line
One of the most popular dairy products is cheese.
The majority of cheeses are excellent sources of calcium and protein, and some even have extra health advantages. Particularly, some cheeses may have nutrients that support digestive health, help you lose weight, strengthen your bones, and lower your risk of heart disease.
However, it's still important to monitor your intake because some cheeses might be heavy in sodium and fat.
In general, cheese can be a wholesome complement to a nutritious, well-balanced diet.
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