The Health Benefits of Cheese: Nutrition and Therapeutic Uses

Cheese is one of the oldest and most widely consumed dairy foods in the world. But beyond its irresistible taste and culinary versatility, cheese packs a serious nutritional punch. It delivers concentrated amounts of high-quality protein, essential vitamins, and minerals – all in relatively small portions. And when it comes to fermented varieties, the health benefits extend even further into the realm of gut health, cholesterol management, and potentially even cancer prevention. Let’s break down what makes cheese such a valuable part of a balanced diet.

Why cheese is a nutritional powerhouse 🔗

Cheese is essentially a concentrated form of milk. During the cheese-making process, milk proteins and fats are condensed while water content is reduced. The result is a nutrient-dense food that delivers impressive amounts of protein, calcium, phosphorus, vitamin A, and vitamin B12 in just a small serving. A single ounce of hard cheese (roughly the size of your thumb) provides about 120 calories, 8 grams of protein, and 180 milligrams of calcium.

This nutrient concentration is what makes cheese particularly valuable for people who need efficient sources of nutrition – growing children, older adults at risk of bone loss, and individuals with higher protein needs.

High-quality protein content 🔗

The protein in cheese is primarily casein, a complete protein that contains all essential amino acids the body needs. Casein is digested slowly, providing a sustained release of amino acids into the bloodstream. Cheese also contains whey protein, the same type used in popular muscle-building supplements. This combination makes cheese an excellent food for muscle repair, growth, and overall body function.

For vegetarians, cheese serves as one of the most important sources of high-quality protein. Three servings of low-fat dairy foods, including cheese, are recommended daily for individuals aged nine and above under the Dietary Guidelines for Americans.

Essential fats and fatty acids 🔗

Cheese contains a complex mix of fats. While it does include saturated fat, it also provides beneficial fatty acids that play important roles in health. Conjugated linoleic acid (CLA), found in higher concentrations in cheese made from grass-fed animals, has attracted attention for its potential anti-inflammatory and heart-protective properties. Grass-fed cheese also tends to offer a more favourable ratio of omega-6 to omega-3 fatty acids, which is important for cardiovascular and metabolic health.

Recent research has challenged the traditional view that all saturated fats in cheese are harmful. The concept of the “dairy matrix” – the unique arrangement of proteins, fats, and calcium within cheese – suggests that the body may process dairy fats differently compared to the same fats found in other foods like butter or red meat.

Vitamins and minerals in cheese 🔗

Cheese is a rich source of several essential micronutrients that support various body functions.

Calcium and phosphorus for bone health 🔗

Cheese is one of the best dietary sources of calcium. Just one ounce can provide up to 20% of the recommended daily calcium intake. Calcium is critical for maintaining strong bones and teeth, and adequate intake throughout life helps prevent osteoporosis as we age. Phosphorus, another mineral abundant in cheese, works alongside calcium to strengthen the skeletal system.

Fat-soluble vitamins: A, D, E, and K 🔗

Vitamin A supports vision, immune function, and skin health. Vitamin D aids calcium absorption and bone mineralization. Vitamin K, particularly vitamin K2 found in fermented cheeses, plays a role in directing calcium to the bones rather than the arteries – a function that may have cardiovascular benefits. A population-based cohort study published in Frontiers in Nutrition found that cheese may be a good source of vitamin K2 and fits well within a healthy dietary pattern.

Vitamin E, while present in smaller amounts, contributes antioxidant protection, helping shield cells from oxidative damage.

B vitamins and other micronutrients 🔗

Cheese provides notable amounts of vitamin B12 (essential for nerve function and red blood cell formation), riboflavin (B2), folate, and zinc. These nutrients collectively support energy metabolism, immune defence, and cellular repair. The presence of selenium and iodine in some varieties adds further to cheese’s micronutrient profile.

Fermented cheese and probiotic benefits 🔗

Not all cheese is created equal when it comes to gut health. Fermented and aged cheeses harbour live beneficial bacteria – known as probiotics – that can offer significant digestive and immune benefits.

How fermentation creates probiotics 🔗

During cheese production, specific bacterial strains are introduced to ferment lactose and other milk components. This process produces lactic acid, enzymes, and various byproducts that give each cheese its unique character. Importantly, many fermented foods contain bacteria with probiotic potential, including non-starter lactic acid bacteria (NSLAB) found naturally in cheese. Commonly identified probiotic strains in aged cheese include Lactobacillus, Bifidobacterium, Lactococcus, and Streptococcus thermophilus.

Which cheeses contain the most probiotics? 🔗

Aged and traditionally fermented varieties tend to have the highest probiotic content. Some of the best options include:

Aged cheddar – develops higher concentrations of Lactobacillus and Bifidobacterium during its long aging process. Gouda – contains multiple probiotic strains including Lactococcus and Leuconostoc. Gruyère – made using thermophilic lactic acid bacteria that can survive stomach acidity and reach the intestines. Parmesan (Parmigiano-Reggiano) – its extended aging period concentrates both nutrients and beneficial bacteria. Feta – harbours strains of Lactobacillus and Streptococcus.

An important distinction is that certain types of cheese, including Swiss and Gouda, are good sources of probiotics, but many modern processed cheeses undergo pasteurization that destroys beneficial bacteria. For maximum probiotic benefit, look for cheeses labelled with “live and active cultures” or those made from raw, unpasteurized milk.

Digestive health and gut microbiome support 🔗

The probiotics in fermented cheese help maintain a balanced gut microbiome – the complex community of trillions of bacteria in your digestive tract. A healthy microbiome is essential for proper digestion, nutrient absorption, and immune function. Research in animal models has shown that cheese-fed subjects showed increased overall bacterial diversity and a greater abundance of beneficial Lactococcus and Streptococcus organisms. These cheese-derived microbes contribute to gut health through mechanisms such as pathogen inhibition, anti-inflammatory activity, and enhancement of gut barrier integrity.

Another advantage of cheese as a probiotic carrier is that the cheese matrix itself – its dense protein and fat structure – helps protect beneficial bacteria as they pass through the acidic environment of the stomach, allowing more of them to reach the intestines alive compared to many supplement forms.

Cheese and cholesterol management 🔗

One of the most debated topics in dairy nutrition is the relationship between cheese and blood cholesterol. Despite being high in saturated fat, cheese does not appear to raise cholesterol levels the way other high-fat foods do.

A randomized dietary intervention study found that cheese resulted in approximately 5.7% lower total cholesterol and 6.9% lower LDL cholesterol compared to butter with equal fat content. Researchers believe this effect may be partly due to cheese’s fermentation process: bacteria in the intestine may produce short-chain fatty acids from undigested carbohydrates, which can alter cholesterol synthesis. Additionally, intestinal bacteria may bind bile acids, increasing their excretion and reducing cholesterol recycling.

Another randomized trial found that participants with metabolic syndrome who consumed Gouda-type cheese had significant reductions in total cholesterol compared to a control group, with no increases in LDL cholesterol levels overall. The high calcium content in cheese may also play a role, as calcium can bind to fatty acids in the gut and increase their excretion through faeces rather than absorption into the bloodstream.

Potential anti-cancer properties 🔗

Emerging research suggests that certain compounds in cheese may have protective effects against some types of cancer, though this remains an active area of investigation.

Conjugated linoleic acid (CLA), which is naturally present in cheese (especially from grass-fed animals), has demonstrated anti-cancer activity in laboratory studies. CLA may interfere with tumour cell growth and promote apoptosis (programmed cell death) in abnormal cells.

A comprehensive umbrella review and meta-analysis published in Advances in Nutrition analysed data across 47 health outcomes. The review found that cheese consumption was inversely associated with estrogen receptor-negative breast cancer risk. Additionally, probiotics present in fermented cheeses may help strengthen the immune system’s ability to identify and deal with potentially harmful cells. Research has also shown that Lactococcus lactis isolated from cheese demonstrated anticarcinogenic potential and anti-proliferative activity against colon cancer cells in laboratory settings.

However, it’s worth noting that results vary by cancer type, and more large-scale human studies are needed to confirm these associations.

Cardiovascular and metabolic health 🔗

The same umbrella review found that cheese consumption shows neutral to moderate benefits for cardiovascular health. Specifically, cheese intake was linked to reduced risk of overall cardiovascular disease, coronary heart disease, stroke, type 2 diabetes, and all-cause mortality. These findings held at moderate quality of evidence for intakes of approximately 40 grams per day or more.

Cheese may also contribute to blood pressure management. The calcium in dairy has been associated with modest reductions in blood pressure, particularly when consumed as part of a diet rich in fruits and vegetables. Additionally, cheese contains glutathione, an antioxidant that supports blood vessel health and brain function.

Cheese and dental health 🔗

An often overlooked benefit of cheese is its protective effect on teeth. Chewing cheese stimulates saliva production, which helps neutralize acids in the mouth, break down plaque, and remove sugars. The casein and whey proteins in cheese may also reduce levels of cavity-causing bacteria, making cheese a surprisingly useful food for maintaining oral hygiene.

Cheese as a versatile dietary option 🔗

Cheese’s adaptability in the kitchen adds to its nutritional value. It can be incorporated into meals across every part of the day – grated over salads, melted into cooked dishes, paired with fruits and whole grains, or simply enjoyed as a snack. This versatility makes it practical for meeting daily nutritional requirements without monotony.

A valuable option for vegetarians 🔗

For lacto-vegetarians – those who include dairy in their diet but avoid meat, fish, and eggs – cheese is an indispensable source of complete protein, vitamin B12, and other nutrients typically associated with animal foods. It provides a concentrated nutritional profile that can help fill gaps left by the absence of meat in the diet. However, vegetarians should note that some cheeses use animal rennet (an enzyme from animal stomachs) in production. Cheeses made with microbial or vegetable rennet are suitable vegetarian alternatives.

Lactose intolerance and cheese 🔗

People who struggle with lactose intolerance often find that cheese is easier to digest than milk. The cheese-making process removes much of the lactose along with the whey, and further lactose reduction occurs during aging. Natural, harder cheeses like cheddar, Colby, Swiss, and Monterey Jack are particularly low in lactose and are generally well-tolerated by people with dairy sensitivities.

Moderation and smart consumption 🔗

While cheese offers numerous health benefits, it is also calorie-dense and can be high in sodium. The key is moderation and context. Pairing cheese with nutrient-rich foods like vegetables, whole grains, and fruits maximizes its benefits while balancing overall calorie and sodium intake. Opting for lower-sodium varieties (such as Swiss, mozzarella, or goat cheese) and choosing fermented or aged options for their probiotic content can help you get the most out of this remarkable food.

The planetary health diet suggests a target of about 250 grams of dairy per day, recognising that moderate dairy consumption – including cheese – fits within both a healthy and environmentally sustainable eating pattern.

What do you think? Have you noticed any difference in your digestion or overall well-being after incorporating fermented cheeses into your diet? Which variety of cheese do you find works best as a regular part of your meals?

References

1. https://nutritionsource.hsph.harvard.edu/cheese/
2. https://www.webmd.com/diet/health-benefits-cheese
3. https://www.americandairy.com/health-wellness/benefits-of-dairy/cheese/
4. https://health.clevelandclinic.org/is-cheese-good-for-you
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC6927928/
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC9003261/
7. https://www.health.harvard.edu/staying-healthy/is-cheese-a-healthy-source-of-probiotics
8. https://pmc.ncbi.nlm.nih.gov/articles/PMC12785681/
9. https://pubmed.ncbi.nlm.nih.gov/22030228/
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