Cheese Benefits The Immune System
Immunoesenescene is a disease that plagues the elderly, attacking their immune system, leading to its deterioration. It makes it harder for their bodies to fight cancerous cells and respond to immunizations and vaccines, leaving them more susceptible to cancer and infectious diseases.
Recent research, however, has shown that cheese, fortified with probiotic bacteria, can help boost the immune system and prevent immunosenescene. Probiotics are similar to the bacteria found in the human gut, where the majority of the immune system is located. Scientists, therefore, decided to target this area for their research.
A group of volunteers in a nursing home, between the ages of 72 and 103, were observed over a period of four weeks. One group was given a placebo cheese, and the other was given probiotic-rich gouda. At the end of the period, it was clear that natural and acquired immunity was improved in the group who ate the probiotic-fortified gouda .
Bottom Line: Cheese, especially gouda, can improve the immune system by introducing gut-healthy probiotics to your body.
Some Cheeses Contain More Vitamin D Than Others
Depending what kind you get, cheese can naturally contain upwards of 30 IU of vitamin D per one-cup serving. Fontina, Muenster, and Monterey cheeses are some of the best choices for incorporating vitamin D into your diet.
Richer varieties such as bleu cheese, brie, and gouda have six IU of vitamin D per ounce.
With 50 IU of vitamin D per half-cup, fortified orange juice is alright in moderation but it shouldn’t be your primary source of the nutrient. Drinking too much can cause your blood sugar to rise, Zumpano said.
Cheese Is Abundant In The Vital Vitamin K2
Vitamin K is well-known for the role it plays in helping your blood to clot, but there are a few forms of vitamin K. Vitamin K2 doesnt get as much attention as K1, which is the K vitamin responsible for blood coagulation . It is believed to be the unsung hero when it comes to the prevention of some common diseases .
This vitamin works hand-in-hand with other vitamins and nutrients, such as calcium and vitamin D. It benefits your bone, skin, and dental health, by transporting and depositing these essential vitamins and minerals to these areas. It can help prevent dementia in the elderly by promoting healthy brain function. It can even prevent, and possibly treat, common cancers, like leukemia .
Many Americans , and other Western populations, are believed to not get enough of this magical vitamin. The optimum recommended intake is still inconclusive, but it is believed that 180 to 200 mcg per day will be enough to get those vitamin-transporting proteins working. Hard cheeses, have adequate amounts of vitamin K2, offering over 30% more than soft cheeses, and amongst these, gouda and brie boast the highest amounts, at about 75 mcg per ounce .
Bottom Line: Vitamin K2 is a miracle vitamin, believed to help prevent many common diseases, and gouda cheese is an excellent source for this vitamin.
Cheddar Is A Source Of Fermented Dairy
While nutritions dark ages demonized all sources of fat, we now understand that there are good fats and bad fats.
On this note, systematic reviews and randomized controlled trials strongly suggest that dairy fat is nothing to worry about.
Notably, several studies find that high-fat dairy foods are neutral or possibly even protective against a variety of chronic diseases
- A systematic review of 18 studies found that cheese is inversely associated with stroke risk in Asian populations .
- High-quality evidence shows a clear reduced risk of hypertension as dairy intake increases. Additionally, the weight of the evidence suggests that fermented high-fat dairy has a favorable effect on stroke risk, with neutral effects for type 2 diabetes and cardiovascular disease .
- A systematic review of 52 clinical studies investigated how dairy consumption affected markers of inflammation. The data across all 52 studies strongly indicated dairy including fermented dairy like cheese had anti-inflammatory activity in subjects, except for the minority who had a milk allergy .
Why You Need Vitamin K2
Both vitamins K1 and K2 ensure healthy blood clotting, preventing excessive bleeding and bruising when blood vessels get injured. But recent research suggests that they play different roles in other aspects of our health, with vitamin K2 adding health benefits independent of K1.
However, there is not yet a recommended intake set specifically for vitamin K2. You should get between 90 and 120 micrograms of vitamin K â but this requirement is based on the vitamin K1 needed to prevent bleeding.
Scientists studying vitamin K2âs effects suggest its benefits come with a daily intake of between 10 and 45 micrograms. But in the average diet, about 90% of the vitamin K consumed is K1.
Getting vitamin K2 in our diets supports:
Vitamin K breaks down calcium in our bodies, and this effect helps prevent hard deposits from forming in artery walls. Smooth and flexible blood vessels ensure healthy circulation, reducing the risk of harmful blood clots and heart disease.
This effect may come from vitamin K2 alone, however. Studies show that a personâs risk of dying from heart disease falls by 9% for every 10 micrograms consumed a day, but found no association with K1 intake.
Our bodies need calcium to build and maintain bones. When it breaks down calcium in our bodies, vitamin K2 activates a protein that helps the mineral bind to our bones to do its job.
Researchers have found that vitamin K2 may slow or stop cancer cell activity.
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A Good Source Of Vitamin D
Vitamin D is one of the most common deficiencies seen in the world. Vitamin D comes from a number of sources, one of the most important is through synthesis in the skin when we are in sunlight. However, in certain climates there is not enough sunlight for us to synthesize vitamin D and those with darker skin struggle to create their own vitamin D in cooler climates because they are more resilient to the suns rays.
Cottage cheese, and many dairy products, are excellent sources of dietary vitamin D. The primary role of Vitamin D for health and performance is the maintenance of bone density and the uptake of calcium into the bones. Those who do not consume a sufficient amount of vitamin D in youth are more likely to develop osteoporosis and fractures as they advance in years .
Cheddar Cheese List Vitamin D Content Per 100g
Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup and diced :Other serving sizes 1 cup and melted : Other serving sizes 1 cup and shredded : Other serving sizes 1 oz : Other serving sizes 1 cubic inch : Other serving sizes 1 slice : Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup and diced :Other serving sizes 1 cup and shredded : Other serving sizes 1 oz : Other serving sizes 1 cubic inch : Other serving sizes 1 slice : Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup and diced :Other serving sizes 1 cup and shredded : Other serving sizes 1 cubic inch : Other serving sizes 1 slice : Nutritional Value : 15 / 100Profile for a 100g serving :Typical Serving size of 1 cup and diced :Other serving sizes 1 cup and shredded : Other serving sizes 1 oz : Other serving sizes 1 cubic inch : Other serving sizes 1 slice : Nutritional Value : 16 / 100Profile for a 100g serving :Typical Serving size of 1 cubic inch :Other serving sizes 1 slice : Nutritional Value : 14 / 100Profile for a 100g serving :Typical Serving size of 1 cup :
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Cheddar Provides An Excellent Source Of Protein
Firstly, as previously shown, Cheddar cheese is a protein-rich food that is approximately 25% protein by weight .
The majority of this protein in casein.
Its important to realize that protein is the single most important macronutrient for our health.
While we can get by on carbohydrate or fat for energy, we would quickly waste away if we had no protein source.
Additionally, a higher protein intake brings two major advantages
- Increasing our protein consumption is clinically proven to improve satiety and reduce food cravings .
- Higher protein intakes correspond to increased lean body mass, and increasing protein helps to preserve lean mass during weight loss .
Protein is also incredibly important for elderly people, since the amount of protein we can absorb falls as we age.
This is because the rate of muscle-protein synthesis declines with age.
Cheddar And Egg Avocado Boats
A baked avocado with egg and Cheddar cheese offers a simple meal that is full of protein, healthy fats, vitamins and minerals.
- 1 oz grated Cheddar cheese
- Salt and pepper
First, cut the avocado into two halves and remove the stone.
Secondly, crack an egg into a bowl and separate the egg yolk from the white.
Next, put the egg yolk into one half of the avocado and put as much egg white as will fit.
Sprinkle half of the Cheddar cheese on top, and season with salt and pepper.
Repeat the above with the second avocado half/egg.
Once ready, put both avocado boats in the oven at 175°C for about 20 minutes. When done, the egg should be firm.
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Cheddar Cheese And Ham Omelet
Cheese and ham is a traditional combination and it works well in just about everything, including omelets.
First, add the butter to a pan and wait for it to melt.
Next, crack the three eggs into a bowl, add salt and pepper and mix well.
Add the egg mixture to the pan once hot.
Cook for a few minutes until a solid omelet forms.
Add the ham and cheese to the middle of the omelet, and allow to melt.
Finally, once done, flip the omelet in half and serve alongside some veggies.
How To Store Cottage Cheese
Unlike other types of cheeses that are aged, cottage cheese doesnt undergo similar processes. It means that the shelf life of this cheese is not very long. If you are buying some in bulk, Id suggest you keep the excess in an airtight container in the fridge.
The cheese will stay good for up to 2 weeks in the fridge and around 1-2 months in the freezer. But, if you ask me, Id suggest you buy smaller batches and eat the cheese fresh without freezing it.
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Goat Cheese History And Facts
According to the Original Chevre website, Authentic, artisanal French chèvre has been passed down between generations of farmers for thousands of years. With its long history of goat cheese consumption, France continues to be one of the biggest produces of several types of goats milk cheeses, commonly called French chèvres .
Geography, geology and climate all dictate the varieties of cheese made from goats milk. Milk quality and taste are directly linked to the land, or terroir, where the goats roam. Varieties of goat cheese have been traditionally made in Australia, Greece, China, Italy, Norway, Turkey, U.S., U.K., Netherlands, Ireland and in the Eastern region of the Middle East . In ancient Greece, goats were considered legendary animals they were raised not only for their meat, but also for their nutrient-dense milk and even their skin.
If you have a known allergy to cows milk, or lactose intolerance, incorporate goat cheese into your diet slowly to make sure you dont have a negative reaction. Even though its less allergenic than cows milk, its still possible to be allergic to goat milk products. Consume goat cheese carefully if youve ever experienced a histamine response to goats milk products. Stop eating goat cheese and other dairy products if you experience symptoms like hives, sweating, diarrhea, abdominal pain or swelling.
Final Thoughts on Goat Cheese Benefits
Potential Risks Of Cheddar Cheese
Some people are allergic to a protein in cheese called casein. An allergic reaction to this substance can cause inflammation throughout the body, rashes, acne, headaches, and sinus congestion.
If youre intolerant to lactose, the sugar that naturally occurs in cheese, this can also trigger a reaction. Symptoms of lactose intolerance can include bloating, flatulence, and diarrhea.
If youve never been tested for these sensitivities, talk with your doctor or a dietician about them.
Cheddar cheese has fairly high levels of saturated fat compared to other dairy products. Eating foods high in saturated fats can raise your cholesterol levels and put you at risk of cardiovascular disease.
However, research indicates that people over age 65 may be able to eat full-fat dairy products, such as cheddar cheese, without increasing their chance of death from heart attacks.
Like all high-fat foods, cheddar cheese should be enjoyed in moderation.
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Ancient Greece And Rome
We soon reached his cave, but he was out shepherding, so we went inside and took stock of all that we could see. His cheese-racks were loaded with cheeses, and he had more lambs and kids than his pens could hold…
When he had so done he sat down and milked his ewes and goats, all in due course, and then let each of them have her own young. He curdled half the milk and set it aside in wicker strainers.
The 5 Worst Cottage Cheeses
âBreakstoneâs ingredient list is much longer than those listed above and contains ingredients that seem unnecessary to make a good tasting cottage cheese,â says Martin.
âLike Breakstone, the ingredient list for Hoodâs Cottage Cheese is long, and many of the ingredients seem unnecessary considering many tasty brands donât include them,â says Martin. âFor example, Iâm no food scientist but Iâm not sure why a plain cottage cheese would need to include natural flavor. Iâm not saying natural flavors are a harmful ingredient, they just seem unnecessary in this case!â
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Top Five Cheddar Cheese Products High In Vitamin D
Below is a summary list for the top five cheddar cheese items ranked by the amount or level of vitamin d in 100g.
1. Cheese, cheddar : 24IU 2. Cheese, low-sodium, cheddar or colby : 24IU 3. Cheese, pasteurized process, cheddar or American, low sodium : 23IU 4. Cheese, low fat, cheddar or colby : 5IU 5. Cheese, pasteurized process, cheddar or American, fat-free : 0IU
Following on from the five top cheddar cheese items or products containing vitamin d we have a more comprehensive break down of Cheese, cheddar, and the highest item containing vitamin d which is Cheese, cheddar. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 6 types of cheddar cheese.
At the bottom of the page is the full list for the 6 different types of cheddar cheese based on the content in different servings in grams and oz , providing a comprehensive analysis of the vitamin d content in cheddar cheese.
Fortified Milk Will Give You A Good Boost Of Vitamin D
Although cows milk doesnt naturally contain any vitamin D, milk in the United States is typically fortified with both vitamin A and vitamin D . In one 8-ounce glass of fortified milk, youll get up to 120 international units of vitamin D, about 15 percent of the recommended daily value of 800 IUs, according to the National Institutes of Health.
Of course, vitamin D isnt the only important nutrient found in milk. Its packed with calcium, phosphorus, potassium, and B vitamins. Its also a good source of protein, Healthlineexplained.
If you want to consume more milk but dont love the idea of just drinking it straight, there are so many other things to try. Turn your morning coffee into a latte by adding a whole cup of steamed milk instead of just a splash. Cook oatmeal with milk instead of water. Combine milk with a high-fiber, low-sugar cereal for a nutritious breakfast that takes less than a minute to prepare. Or, blend up a smoothie using milk as your liquid base.
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Allergies Intolerances Sensitivity And Interactions
Lactose intolerance: A person with a lactose intolerance lacks the enzyme needed to break down and digest the sugar found in milk. Consuming milk and dairy products may result in bloating, flatulence, or diarrhea.
Tolerance levels depend on the individual. One person may be able to tolerate aged dairy with low levels of lactose, such as yogurt and hard cheeses, while others experience a reaction to even a small amount of dairy produce.
Soft, fresh cheeses, such as mozzarella, may trigger a reaction in a person with a lactose intolerance. However, harder cheeses, such as cheddar and parmesan, have lower levels of lactose. People with a lactose intolerance may find that a small amount of these cheeses can be safely consumed.
An allergy occurs because of an abnormal immunologic reaction to certain triggers, such as milk protein, whether casein or whey. The bodys immune system produces an allergic antibody, immunoglobulin E antibody, when exposed to the trigger.
Allergy symptoms include post-nasal drip, wheezing, diarrhea, and vomiting. In more severe cases, a person may develop asthma, eczema, bleeding, pneumonia, and anaphylaxis, or shock. This can be serious, and even life-threatening.
Anyone with a milk allergy must avoid all dairy products, including cheese.