Health and Wellbeing

Cheese it! learn more about this nutritious and versatile food

Dairy foods are generally defined as food products made from milk, the two classic examples being cheese and yogurt. In this Health and Wellbeing page, the National Dairy Council aims to present interesting facts regarding cheese and update you on some of the health benefits associated with this versatile food.

History of cheese

Cheese is considered to be one of the most ancient forms of manufactured foods, perhaps going back as early as 10,000 BC! It is thought that the Romans may have contributed to the cheese-making process. During these early times, cheese was noted for being a concentrated form of milk with a prolonged shelf-life. However, today consumption of cheese is associated with essential nutrients, versatility and enjoyment!

Nutrients in cheese

Protein: Cheese is an important source of protein containing almost all the essential amino acids. Protein is important for healthy growth and development.

Fat: The amount of fat in cheese varies between cheese types. Unfortunately people often try to avoid cheese due to its fat content. As a result, the role of cheese in meeting requirements for energy, high quality protein and several key minerals and vitamins is over-looked. As with all foods, portion size is key, 1oz of hard cheese (about the size of a match-box) is regarded as one portion. Grating cheese and pre-sliced cheese may assist with portion control.

Micronutrients: Cheese provides a range of essential vitamins and minerals, with calcium being the most recognisable mineral associated with dairy. It has been reported that dairy foods (milk, cheese and yogurt) contribute 44% of the calcium in the diet of Irish adults, with cheese providing 9%. In addition, hard cheese is also a source of vitamin A, certain B vitamins, phosphorous and zinc.

Health benefits of cheese

Dental health: Research shows that cheese displays a unique protective effect against dental caries. This is likely to be due to a number of mechanisms – effects of the casein, calcium and phosphorous present in cheese and the neutralising effect of cheese on plaque pH.

Bone health: Cheese consumption can contribute to the intake of minerals (e.g. calcium), and other nutrients (e.g. protein), required for healthy bone development and maintenance, thereby assisting in reducing the risk of osteoporosis. Additionally, research is ongoing to understand the relationship between other dairy components and bone health more clearly.

Blood pressure management: Dairy intake, as part of a healthy balanced diet, may assist in blood pressure control. Minerals in dairy foods and peptides derived from milk are thought to be largely responsible for this health benefit.

Other health benefits: Currently, other research involving cheese and dairy foods include the positive role of dairy foods in body weight management and the role of specific lipids present in dairy food (CLA and sphingolipids). However, there are no conclusive results regarding these issues and research is ongoing.

NutriMyth of the Month

Myth: People suffering from lactose intolerance should avoid cheese

Truth: Hard cheese is virtually lactose free. Hence, it is likely that lactose intolerant sufferers can enjoy cheese without discomfort and thereby benefiting from its positive health effects.

Did you know?

The amount of cheese eaten varies greatly between countries depending on respective dietary customs and habits. In Ireland, the reported cheese intake was 10.5 kg per capita for 2006. This is relatively consistent with recent years, however, it is lower than many other European countries.

Recipe

Vegetable Lasagne

Vegetables: Stir-fry a range of vegetables in a wok. Add 1 can of tomatoes, ¼ tsp mixed herbs, 3 tsp tomato puree and 1 tsp of sugar. Simmer for 3-5 mins. Put to one side.

Cheese sauce: Melt 28 g butter in a saucepan. Mix in 28 g flour, then gradually add 425 ml milk and bring to boil, stirring constantly. Simmer until thick. Stir in 140 g grated cheese (½ tsp mustard, ¼ tsp nutmeg and seasoning optional). When cheese is melted, remove from heat.

Prepare pasta sheets according to instructions. Arrange lasagne sheets, vegetables and cheese sauce in layers in a ovenproof dish. Finish with a layer of cheese sauce and sprinkle with a thin layer of grated cheese.

Bake at 180°C for about 40 - 45 mins until top is golden.

 

Don't miss our April edition Growing up - Nutrition tips for Toddlers! – available online from Monday 20th April