Blog Organic Is Cheese Good for your health?

Is Cheese Good for your health?

Blog Author: Shubhangi Dubey

Published: March 7th, 2025

Read Time: 12 Mins

What is common between mac & cheese, margarita pizza & sandwiches? It’s our favorite cheese!!

Cheese elevates culinary dishes with its rich flavor, aroma, and color, making it a kid’s favorite food.

As it’s high in fats and calories, many people question if cheese is good for your health.

Luckily, it is. Cheese has an impressive nutritional profile, offering protein, fat, calcium, phosphorus, potassium, and vitamin B12—making it one of the important foods for a balanced diet.

In this blog, we explore every facet of cheese from its nutritional profile to the potential risks of overconsumption. Keep reading!

TABLE OF CONTENT

How Popular is Cheese in India?
Nutritional Profile of Cheese
Health Benefits of Cheese
Potential Risks of Having Cheese
Conclusion

How Popular is Cheese in India?

Ancient civilizations around the the world have experimented with cheese and India developed “Paneer”, a form of cheese.

Cheese is so popular in India that any balanced diet or royal cuisine is incomplete without cottage cheese or paneer.

With the rise of Western culture, diet preferences have changed and Indians are exploring mozzarella, cheddar, and parmesan cheese.

The Indian cheese market is growing at a rate of 19.86% and is projected to reach more than 500 billion by 2033. That’s huge!

One of the key consumers of cheese is the “pizza-lovers”’ amongst us, driven by brands like Domino's and Pizza Hut, making it a fast food.

Indians love their cheese with additional vegetables, sauces, and spices, increasing the demand further.

Let’s check out the nutritional profile of our favorite cheese.

Nutritional Profile of Cheese

Cheese is a nutrient-rich food, providing essential proteins, minerals, and fats for a balanced diet. (Source: US Dairy)

Nutritional Information

Nutrient (Per 100g serving)	Amount
Calories	402 Kcal
Protein	25g
Fat	33g
Calcium	721mg
Phosphorus	512mg
Vitamin B12	1.4mcg
Selenium	15.5mcg

Cheese is made from milk, particularly protein solids, that can be preserved for a long, making it a good source of proteins for vegetarians.

A diet with abundant cheese is a great source of calcium, proteins, and fats. It is also a great source of vitamins B12 and A, along with riboflavin, zinc, and phosphorus.

Health Benefits of Cheese

Despite its high calorie and fat content, cheese offers several health benefits when consumed in moderation. Here are some of the key health benefits of cheese:

Cheese is good for your bones and muscles:

If you don’t eat enough calcium, your bones can become weak and brittle in the long run.

Cheese is a calcium-rich food, completing your daily intake of calcium with less than 200 gms of cheese.

Calcium is crucial for maintaining strong bones and having the strength to live a healthy life.

Cheese, particularly ricotta cheese, contains plentiful when protein, a type of protein that many muscle enthusiasts take in supplements.

Since cheese is made from milk, it is packed with vitamins A, D, and K, which are essential for bone health, making it a valuable addition to the diet of children and fitness enthusiasts.
Cheese Helps Reduce Inflammation:

Cheese can help reduce inflammation as it contains healthy fats like conjugated linoleic acid (CLA), which may help you lower oxidative stress.

Some types of cheese also contain probiotics that help promote a healthy gut microbiome, which helps maintain a good immunity system.

Research has shown that cheeses that are made from A2 Cow milk may have anti-inflammatory effects as they do not contain the inflammatory peptide found in A1 casein.
Cheese is Good for your Teeth:

Cheese is also good for your oral health, providing calcium and maintaining a radiant smile.

Cheese has also shown results in preventing cavities and stimulating saliva production, which helps neutralize acids in your mouth.

Eating cheese has oral health benefits as the probiotics can positively influence the pH in the saliva.

Potential Risks of Having Cheese:

Cheese is high in sodium and saturated fats, if taken beyond limits, can increase your risk of cardiovascular diseases, particularly for people with high blood pressure or heart conditions.
People who have lactose intolerance or sensitivity to A1 protein may find it hard to digest, inflammation, or allergic reactions when consuming cheese.
Research has shown that certain types of cheese are high in saturated fats which can increase your risk of prostate and breast cancer.
Some cheeses like feta and brie are unpasteurized, which can grow bacteria that are harmful to pregnant women, older adults, and those with weakened immune systems.

Conclusion

Cheese offers a range of health benefits with essential nutrients and vitamins, for people of all ages.

Its creamy and rich texture is loved and can be used in varied recipes, making it a powerful kitchen staple.

As cheese is high in fat and calories, remember to consume it in moderation and avoid it if you find it hard to digest and have underlying allergic conditions.

Remember to consume a balanced diet and choose fresh and local cheese that enhances your delicacy.

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