Health within cheese

People have been using it since prehistoric times, which can be considered a discovery of the first cheese production technology.

Not only are they an exceptional gourmet delight, but cheeses are also the source of nutrients in forms that the body can easily use.

Cheese is a concentrated source of proteins with high biological value and almost all persons, regardless of their age, are recommended to consume all types of cheeses daily.

Casein is the main milk protein which breaks down in the process of cheese ripening into essential amino acids needed to build muscle and other tissues, for cell and organ regeneration, functioning of the central nervous system and which need to be brought in by food, in order to have a proper growth, development and well-being of the body.

The content of proteins depends on the type of cheese and milk it was produced from (on the average, 9 to 37.5%). The harder and older the cheese, the more protein it contains. Given the daily protein requirements in adults and the average protein content in semi-hard cheeses that are usually consumed in our country, 100 g of cheese meets one third of daily protein needs.

The fat content of cheese can vary from approximately 5 g per 100 g in dry curd cottage cheeses to about 30 g per 100 g in extra fat cheeses. Milk fat, unlike other animal fats, has more short-chain fatty acids of suitable structure and a lower melting point, which helps improve their digestibility. Therefore, cheese can be considered a desirable source of fat in the diet.

Cheese is a source of fat-soluble vitamins (vitamins A, D, E, K) and water-soluble vitamins (B group vitamins: B1, B2, B6, B12, folic acid), but also of minerals, especially calcium, phosphorus and magnesium. Calcium is the most important mineral in the body considering its share. 100 g of semi-hard cheese contains on average about 800 mg of calcium, which provides for 100% of daily calcium requirement, while 100 g of hard cheese contains as many as 1300 mg of calcium, which is the recommended daily calcium allowance for people suffering from osteoporosis. It is almost impossible to find a better source of calcium in the diet.

Although in smaller shares, but no less important for the organism, potassium, iron, copper and zinc are also present in cheese.

Energy of cheese derives from its proteins and fats, because there is no lactose - milk carbohydrate in cheeses, except in farmer's and soft cheese. The average energy value of semi-hard cheeses is around 350 kcal per 100 g, and the average energy requirements of a healthy adult with moderate physical activity range from 2100 to 2900 kcal, whereas in adolescents and adults who are physically active they can amount up to 5000 kcal. Differences in cheese consumption between these groups can be in respect to the amount and type of cheese, while the daily cheese consumption is welcome in all age groups.

However, beside its peculiar nutritional value and digestibility, cheese has a specific cultural significance. Even in ancient Rome meals ended with cheese, a tradition that has been kept in some Mediterranean countries up to date. Thus, for example, it is typical of French to indulge in consumption of cheeses which have become an inseparable dessert of traditional French cuisine.

Daily consumption of cheese is welcome, not only because of pleasure it provides, but also because the cheese has a positive effect on preservation of tooth enamel and protects teeth from caries. The above effect is attributed to the stimulating effect of cheese on increased production of saliva which raises pH in the mouth. It is believed that some ingredients of cheese, such as fatty acids, may have antibacterial impact.

Finally, in order to preserve all cheese features, from flavour and smell to the nutritional value, keep it in the refrigerator, protected so as not to lose moisture. To make your enjoyment complete, take cheese out of the refrigerator at least half an hour before consumption, to let its full aroma develop.