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FutureStarrThe Good News About Cheese
Cheese, from cheddar to gouda, is often found in households. But it can also be a nutritious food choice when eaten in moderation.
Cheese, in addition to being an excellent source of calcium, may aid weight loss and regulate your blood sugar. Plus, it contains protein which will make you feel satiated and reduce hunger cravings.
Cheese is a nutritionally dense dairy food and an excellent source of calcium.
Most adults require 1,000 milligrams (mg) of calcium daily. It's essential for bone health, muscle movement and nerve signaling. Aside from milk and cheese, many other foods provide great sources of this important nutrient.
According to the US Department of Agriculture, one ounce of hard Parmesan cheese provides 19% of your daily recommended calcium intake, while a serving of soft cheese like Brie provides around 4%. Other calcium-rich plant foods include leafy greens, broccoli and fortified orange juice.
Dairy products are also packed with vitamin D, which aids your body in absorption of calcium and other minerals. For instance, one serving of low-fat or nonfat yogurt provides approximately 100 IUs of this essential nutrient.
Lactose intolerance can be mitigated by eating low-lactose or lactose-free dairy products. Doing this may reduce symptoms associated with calcium deficiency and improve overall health.
Eating more beans and legumes is a great idea to boost your calcium intake; one cup of cooked white beans provides 161 mg.
Another calcium-rich plant food is tofu. A half cup of this nutritious item can provide up to 285-861 mg of calcium depending on the brand and firmness. You can incorporate tofu into soups, salads and other dishes for extra nutrition and taste.
Be mindful that certain compounds in plant foods like oxalates and phytates may inhibit calcium absorption, so it's best to consume these items in moderation. For instance, spinach contains 260 mg of calcium per cup but is high in oxalates; thus only 5% of this calcium is absorbed by your body.
According to registered dietitian Anna Kippen, dairy products and fortified foods provide a higher dose of calcium than other sources; however, not all of it is absorbed. Therefore, making sure your diet contains enough calcium is important for optimal health benefits, she advises.
By including calcium-rich foods into your diet, you'll ensure you're getting all of the minerals your body needs to stay healthy. Just remember to watch out for calories, fat and sodium intake too!
Protein is essential for your health, and cheese provides it in abundance. Not only does it contain all the amino acids your body requires to function optimally, but cheese also provides calcium and phosphorus which may help protect you against osteoporosis.
Your daily protein needs vary based on age and activity level; however, the average American should aim for 0.8 grams of protein per kilogram of body weight daily. This includes both animal proteins as well as plant-based sources like beans, legumes, grains and nuts.
Studies suggest that people who eat more plant-based protein are less likely to gain weight, even when eating a large number of meals. A 2015 study published in The New England Journal of Medicine found that a low-fat diet with high-protein foods proved more successful at helping individuals lose weight than one with low-protein ingredients.
Vegan or not, plant-based protein can provide essential calories and nutrients to keep you feeling full throughout the day. Some plant-based sources of protein include whole grains, beans, lentils, peas and peanut butter.
Cheese is an excellent source of calcium, essential for bone and teeth health. It helps prevent fractures and regulates blood pressure levels. Furthermore, cheese contains phosphorus which supports muscle growth and repair.
Vitamins A, D, E and K are important nutrients for optimal health; getting enough of these can support a strong immune system and lower the risk of heart disease. Furthermore, it contains riboflavin which plays an essential role in metabolism regulation.
Furthermore, certain varieties of cheese contain omega-3 fatty acids which have been known to reduce inflammation, elevate moods and enhance brain health.
Cheese, while high in calories and fat content, is a healthier alternative than some other dairy products. Not only that, but cheese also provides essential nutrients like calcium, phosphorus and potassium; plus some varieties may be low in sodium as well.
Phosphorus is an essential mineral essential for the healthy functioning of all cells in your body. It's found in bones and teeth, but you can also get it through food sources.
Cheese is one of the best sources for phosphorus. Not only does it provide plenty of protein and calcium, but it's also packed with vitamin B12 and A.
It's also an excellent way to increase potassium, an essential nutrient for those with kidney disease. Plus, it has low sodium and comes in various flavors and textures that appeal to all palates.
Cheese can be used in many recipes that call for it, from dips to salads - just be sure to read the label before purchasing.
Cheese is also an ideal choice for kidney patients due to its low sodium content; each ounce contains only 130 milligrams of sodium, or about half the daily recommended intake for those with chronic kidney disease (CKD).
Caffeine is an excellent source of calcium, helping build strong bones and protect against osteoporosis. Furthermore, it may aid weight loss by making you feel fuller and decreasing appetite.
Cheeses come in a range of flavors and textures, each offering its own health advantages. Some contain lower levels of phosphorus and other essential nutrients than others; therefore, it's best to read the labels and consult your dietitian for further details.
Phosphorus is an essential nutrient, but too much can lead to bone disease and kidney failure. If either of these conditions exist in you, your doctor may suggest a diet with reduced amounts of phosphorus and other essential minerals.
Fortunately, it's easy to stay within recommended limits of phosphorus and other nutrients. Eating more plant-based meals, cheeses, and grains will help avoid high phosphorus meats, cheeses, and grains; additionally, boiling your food before drinking sweetened beverages that contain phosphorus-containing additives like soda can also help.
Though some studies have linked high phosphorus intake to adverse cardiovascular, kidney, and bone effects in healthy individuals, these effects are rare. The recommended phosphorus intakes are based on intakes associated with normal serum phosphate concentrations.
Maintaining adequate levels of potassium are vital for several bodily processes, such as muscle and nerve health. Furthermore, potassium acts as an electrolyte that helps control fluid and blood pressures.
Potassium is primarily found in fruits and vegetables, but dairy products also provide this vital mineral. A cup of whole milk or nonfat plain yogurt provides more than 350 milligrams of potassium per serving - making them a nutritious addition to any meal plan!
Some of the best sources of potassium are dark leafy greens such as spinach, Swiss chard and bok choy. Even raw, these vegetables are packed with this vital mineral; however, when cooked they release even more goodness.
Another excellent way to boost your intake of potassium is through dried fruit, which provides over 750 mg per half-cup serving. Dried apricots and raisins are excellent options as well as dried plums.
By choosing high-sugar varieties of these snacks, you can help maintain your potassium intake. Use them as a substitute for salt in recipes or just enjoy them as an indulgent treat all by themselves!
When it comes to adding potassium into your diet, plant-based foods are always preferred over supplements. Not only are these foods packed with essential nutrients like potassium, but they're also an ideal choice for a healthy lifestyle!
Vegetables are also an excellent source of antioxidants, which can help combat cancer and boost your overall wellbeing. For instance, one cup of cooked spinach has nearly four times the potassium of a standard potassium supplement plus many other beneficial effects.
For many people, eating a balanced diet is the best way to ensure you're getting all of the necessary nutrients. But for those who struggle to meet their daily requirements through food alone, your doctor may suggest taking a potassium supplement in order to guarantee adequate amounts of this essential nutrient.
As a reminder, adults are recommended to consume 4,700 milligrams of potassium each day. You may need to adjust your diet in order to reach this goal, but starting with an organized meal plan is the ideal strategy.