Something about the word “cheese” evokes a sense of happiness. It’s a main ingredient in quintessential comfort foods like lasagna, mac and cheese and pizza. However, those dishes aren’t exactly the picture of perfect health.
Still, cheese can be healthy when you eat the right kind, the right way. From a health perspective, it is best known for its calcium, says Vicki Hatch, a licensed nutritionist and certified diabetes educator in Aventura. She says that one ounce of fresh mozzarella has 208 milligrams of calcium. For comparison, one cup of spinach has 30 milligrams and one ounce of broccoli has 13 milligrams. “Calcium, along with other factors such as vitamin D and exercise, helps build and maintain strong bones, prevent osteoporosis, promote dental health and lead to a healthy pregnancy.”
Read on to learn about other nutritious varieties of cheese.
Feta
Feta contains more calcium than many other cheeses and has a high phosphorus content. Eating these two nutrients together has been linked to improved bone density and osteoporosis prevention. Feta is lower in calories than most cheeses, too. Mix it into salad or add it to couscous with chopped veggies.
Blue Cheese
Although the streaks of harmless mold might make this cheese look less appetizing, it’s actually a delicious source of calcium and protein. It’s also high in selenium, which acts as an anti-inflammatory. It has a low level of lactose, so you may be able to consume it even if you’re lactose intolerant. Crumble it over a salad or add it to your charcuterie board.
Fresh Mozzarella
Caprese salads are a summer go-to for many. That’s likely thanks to one of its star ingredients: mozzarella. Lower in calories and sodium than most other cheeses, it contains healthy probiotics which have been shown to improve gut health, lower inflammation and boost immunity. Note that fresh mozzarella is healthier than processed part-skim, which is higher in calories, saturated fat and sodium.
Swiss
The holes in this semi-hard cheese are formed by bacteria that release gas during fermentation. Typically, it’s made from cow’s milk and boasts a nutty taste. It’s low in sodium and carbs and high in calcium and protein. Enjoy a grilled Swiss cheese and tomato sandwich on whole grain bread.
Cheddar
Cheddar cheese is a good source of vitamin K2, which promotes heart and bone health. It’s also rich in protein and calcium. Put cheddar in omelets or a baked potato with broccoli.