Dietary guidelines around the world say that 30 percent of men and 60 percent of women do not get enough calcium in their diets.
Cheese is one of the most appreciated foods in the world, as it has a versatile profile and provides immense health benefits. According to experts, consuming cheese, rich in protein, fat, calcium, phosphorus, potassium and vitamin B12, is extremely important for a balanced diet.
However, it often gets a bad rap for its high fat content, which causes weight gain and some health problems.
Cheese is a source of calcium that strengthens bones.
So its reputation makes you wonder if you should eat a measured amount of cheese? Experts say that in terms of relying on dairy products for certain nutrients, cheese is a calcium powerhouse. According to the USDA, a 28-gram serving of cheddar cheese contains about 200 mg of calcium, which accounts for almost a third of your daily calcium needs.
Dietary guidelines around the world indicate that 30 percent of men and 60 percent of women do not get enough calcium in their diets, and 75 percent cannot meet the daily recommendations for dairy products of three servings per day or 1,000 mg of calcium per day.
Calcium is known for its effect on the development of bones and joints and plays an essential role in blood circulation and the functioning of muscles and nerves. Therefore, eating cheese with more calcium protects against obesity, high blood pressure and type 2 diabetes.
How much cheese should you eat a day??
According to experts, most people need at least two servings (about two slices or 40 grams of hard cheese or half a cup or 120 grams of soft cheese) a day. However, this amount continues to increase as we age, as nutrient demands increase.
Little children
For young children, 1 to 1.5 servings of dairy products including yogurt and milk in addition to cheese is a great way to provide them with essential nutrients to support growth and development.
Children
Serving 2 to 3 servings of dairy products per day is a great way to ensure your children get vital nutrients like zinc, vitamin A and calcium, which support brain function, eye health and strong bones.
Teenagers
During adolescence, bone mass is still developing, so it is important to consume enough calcium-rich foods, such as cheese, to help maximize bone growth and development with at least 3.5 servings of dairy products per day.
Adults
To maintain a healthy and balanced diet, it is recommended that adults consume at least 2.5 servings of cheese, yogurt or milk per day.
Ways to incorporate cheese into your daily diet
In addition to eating cheese slices straight from the refrigerator, you can also:
- Top your salads with fetta or halloumi
- Add sliced mozzarella to your toasted lunch sandwich
- Give your morning toast a makeover with a thick layer of ricotta
- Add paneer to your weeknight curry or stir-fry
- Add a spoonful of mascarpone to your desserts
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