In general, all dairy products are primarily good for quality protein. Eaten in moderation, they provide essential amino acids, many of which are available only from animal protein. They are also a good source of calcium. The fat content is considered a potential problem; however, balanced with foods high in antioxidants, they are an excellent component of good nutrition.
Cheese
Cheeses are an important source of energy, immune-boosting protein, bone-building and tooth-strengthening calcium, and fat, vitamins, and minerals. Eating cheese after a meal has been shown to help prevent tooth decay by forming a protective film on the tooth surface and stimulating the production
of saliva, helping to guard against acid-damage from other foods. The presence of conjugated linoleic acid (CLA), a muscle-building essential amino acid, has been linked with improved immune function and the prevention of cancer. Vitamin B promotes strong bones, helping to prevent osteoporosis, while vitamin K2 has been connected with maintaining a healthy heart, brain, and bones—good news for cheese lovers!
Cheese contains less lactose than milk and is therefore better tolerated by people suffering from lactose intolerance—as a rule of thumb, the older the cheese, the lower the lactose content. Many people digest goat’s milk more easily than cow’s milk, so chevre (goat’s milk cheese) may provide an option that’s lighter on the digestion system. However, in general, cheese is high in saturated fat—if you are trying to control your weight, consider low-fat options, such as low-fat cottage cheese or feta, which have a lower fat content than most cheeses. Most cheese is mildly inflammatory, and high levels of cholesterol and sodium mean it may not be suitable for people with hypertension (high blood pressure). As with all dairy products, cheese provides an excellent component of good nutrition as part of a balanced diet that includes foods high in antioxidants.
Nutrients in 100 g of Full-Fat Cheddar Cheese:
Calories, 403
Calcium, 721 mg
Carbohydrate, 1 g
Cholesterol, 105 mg
Fat, 33 g
Iron, 0.7 mg
Magnesium, 28 mg
Phosphorus, 512 mg
Protein, 25 g
Riboflavin, 0.4 mg
Selenium, 13.9 mg
Sodium, 621 mg
Vitamin A, 1002 IU
Vitamin B12, 0.8 mcg
Vitamin D, 12 IU
Vitamin K, 2.8 mg
Zinc, 3.1 mg
Glycemic load: 1
Nutrients in 100 g of low-fat Cheddar cheese:
Calories, 173
Calcium, 415 mg
Carbohydrate, 2 g
Cholesterol, 21 mg
Fat, 7 g
Iron, 0.4 mg
Magnesium, 16 mg
Phosphorus, 484 mg
Protein, 24 g
Riboflavin, 0.2 mg
Selenium, 14.5 mcg
Sodium, 612 mg
Vitamin A, 207 IU
Vitamin B12, 0.5 mcg
Vitamin K, 0.6 mcg
Zinc, 1.8 mg
Glycemic load: 2
Health and healing benefits:
Teeth and bones:
Rich in calcium and vitamin B2, cheese is one of the best foods for keeping teeth healthy and maintaining strong bones.
Immunity:
Essential amino acids in cheese have been linked with improved immune function, therefore lowering the risk of cancer and other diseases.
Lactose intolerance:
Most of the lactose is removed in the cheesemaking process, meaning many cheeses can be enjoyed by those who are lactose intolerant.
Recommended For Help With:
• Healthy teeth and bones
• Immune health
• Cancer prevention
Kefir
An ancient drink originating in the Caucasus mountains, kefir is a fermented milk drink similar to liquid yogurt, made by adding kefir “grains” to a live culture of cow, goat, sheep, or soy milk. It contains probiotic micro-organisms, healthy bacteria that may be beneficial to the gut. Gut-friendly bacteria and yeast consume lactose during the fermentation process, so kefir can provide a suitable option for those who are lactose intolerant. Kefir is packed with immune-boosting proteins, essential minerals, and B vitamins. Kefir products are available in larger grocery stores and health food stores. The nutrients in homemade kefir will vary depending on the type of culture used in fermentation, while nutrients in commercially available products vary by brand.
Nutrients in 1 cup (240 ml) of Kefir
(commercially available pre-bottled product):
Calories, 150
Calcium, 30% RDV
Carbohydrate, 12 g
Fat, 8 g
Protein, 8 g
Sugars, 12 g
Vitamin A, 10% RDV
Vitamin D, 25% RDV
Health and healing benefits:
Digestion:
Probiotic micro-organisms may improve gastrointestinal conditions, helping to reduce the symptoms of irritable bowel syndrome.
Healthy bones and teeth:
The high calcium content helps prevent tooth decay and increases bone strength, therefore helping to protect against the onset of osteoporosis.
Immunity:
Certain probiotics have been shown to help regulate immune function.
Glycemic load: < 10
Inflammatory index: Mildly inflammatory
Recommended For Help With:
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