Introduction
Cheese has been part of human diets for over 7,000 years, and it's far more than just a delicious treat. Often seen as a guilty pleasure, cheese actually deserves a prominent spot in any balanced diet because of its impressive array of health benefits. Unlike dairy-free alternatives that mimic its texture but fall short nutritionally, real cheese offers a multitude of nutrients that make it a bona fide superfood.
What Makes Cheese a Superfood?
Cheese is packed with vital nutrients that support overall health. These include:
- Lactoferrin: A multifunctional protein with antimicrobial, anti-inflammatory, and gut health-promoting properties.
- Calcium: Essential for bone health and helps prevent the calcification of
soft tissues. - Healthy Fats: Including beneficial odd-chain fatty acids like C15:0 and
C17:0, which support metabolic health. - Vitamin K2: Vital for directing calcium to bones and teeth while
preventing it from depositing in arteries. - Tyrosine: An amino acid that supports neurotransmitter production and
stress management. - Probiotics: Beneficial bacteria that promote gut health and overall
well-being. - Bioavailable Protein: A readily digestible protein source that helps
muscle and tissue repair.
Let’s explore each of these nutrients in more detail.
Raw Cheese: A Lactoferrin Powerhouse
One of the standout features of raw cheese is its high lactoferrin content. Lactoferrin is a protein that offers a wide range of health benefits. Known for its antimicrobial properties, lactoferrin helps to inhibit the growth of harmful bacteria, viruses, fungi, and parasites. It works by binding to iron, an essential nutrient for microbial growth, thereby creating an environment in which harmful microbes struggle to thrive. Studies have shown that lactoferrin can inhibit the growth of dangerous pathogens such as E. coli, Salmonella, and Staphylococcus aureus.
In addition to its antimicrobial properties, lactoferrin plays a significant role in reducing inflammation. By blocking pro-inflammatory molecules and promoting anti-inflammatory ones, lactoferrin helps to keep chronic inflammation at bay.
Lactoferrin is also a gut health superstar, promoting the growth of beneficial bacteria and maintaining the integrity of the gut lining. It binds to harmful endotoxins, preventing them from leaking into the bloodstream and causing further harm.
Beyond the gut, lactoferrin plays a key role in bone health by regulating the cells involved in bone formation and breakdown. In some animal studies, lactoferrin supplementation has even been shown to repair bone fractures and reverse osteoporosis. Lactoferrin may also improve cognitive function by reducing brain inflammation and boosting the gut-brain axis, which supports overall brain health.
The Role of Healthy Fats in Cheese
Cheese is a rich source of dietary fats, and its saturated fats, contrary to popular belief, can actually support metabolism. Cheese's fat composition includes 64% saturated fats, 28% monounsaturated fats, and only 2.5% polyunsaturated fats. One of the key fats found in cheese is stearic acid, which has been shown to improve mitochondrial health and reduce estrogen overload, contributing to better hormonal balance.
Cheese also contains recently discovered odd-chain fatty acids like C15:0 and C17:0, which have impressive health benefits. Research shows that people with higher levels of these fatty acids have a lower risk of cardiovascular disease and diabetes. These fats have anti-inflammatory properties and have been linked to better metabolic health overall.
Calcium: Not Just for Bones
Calcium is one of the most well-known nutrients in cheese, but its importance goes far beyond bone health. While calcium is essential for maintaining strong bones and preventing osteoporosis, it also plays a crucial role in preventing soft tissue calcification. Contrary to what many believe, a calcium deficiency—not excess calcium—can lead to calcium buildup in soft tissues like arteries. When your diet lacks calcium, your body takes it from your bones, which can weaken them and lead to a higher risk of calcification in places where calcium doesn’t belong, like the heart and kidneys.
In addition to promoting bone and heart health, cheese’s high calcium content also supports dental health by aiding in tooth remineralization and helping to prevent cavities.
Vitamin K2: The Calcium Traffic Director
Hard cheeses are an excellent source of Vitamin K2, a nutrient essential for directing calcium to the right places in your body—bones and teeth—and keeping it away from areas like arteries and soft tissues. This is critical not just for bone health but for cardiovascular health as well. Vitamin K2 activates osteocalcin, a protein that binds calcium to bone, thereby improving bone density and reducing the risk of fractures.
The cardiovascular benefits of K2 are equally impressive. By keeping calcium out of the arteries, K2 reduces arterial stiffness and lowers the risk of heart disease. One long-term study found that people with the highest intake of Vitamin K2 had the lowest risk of arterial calcification and were significantly less likely to suffer from heart attacks.
Tyrosine: For Brain Health and Stress Management
Cheese is rich in tyrosine, an amino acid that plays a pivotal role in the production of neurotransmitters such as dopamine, norepinephrine, and epinephrine. These neurotransmitters are essential for regulating mood, managing stress, and maintaining cognitive function. Higher intake of tyrosine has been associated with improved cognitive performance, better stress response, and mood regulation.
In stressful situations, tyrosine helps replenish neurotransmitters, which can contribute to emotional stability and mental clarity. Tyrosine also supports thyroid function, which is crucial for regulating metabolism and energy levels.
Cheese: A Probiotic Powerhouse
While yogurt is often hailed as the go-to probiotic food, raw cheese can also be a great source of beneficial bacteria that promote gut health. Raw cheese contains live bacteria that can transfer to the gut microbiome, helping to balance the digestive system. These probiotics help maintain the structure and function of the gut lining, and cheese consumption has been linked to increased levels of short-chain fatty acids, which are essential for colon health.
Choosing the Best Cheese
Not all cheese is created equal, and the quality of the cheese you consume makes a significant difference. When choosing cheese, consider the following:
- Raw vs. Pasteurized: Raw cheese contains more beneficial bacteria and enzymes, offering greater health benefits. It also has a more complex flavor profile and can be easier to digest for some people.
- A1 vs. A2 Milk: A2 milk cheeses may be easier to digest, especially for
people who struggle with conventional A1 milk products. - Rennet Type: Cheese made with animal rennet is considered more traditional and easier to digest compared to cheese made with microbial or vegetable rennet.
- Grass-Fed: Cheese from grass-fed cows is higher in beneficial fatty acids and phytonutrients, making it more nutritious than cheese from cows raised on grain-fed diets.
Conclusion
Cheese is more than a delicious indulgence—it’s a nutritional powerhouse that supports everything from gut and brain health to bone strength and heart health. With its rich content of lactoferrin, calcium, healthy fats, Vitamin K2, tyrosine, and probiotics, cheese offers a wealth of health benefits. For the best results, opt for raw, grass-fed cheese made with A2 milk and animal rennet.Â
So the next time you reach for a slice of cheese, remember: you’re not just treating your taste buds—you’re nourishing your body with one of nature’s most complete superfoods.
About the Author
This text is the edited version of the article written by Ashley Armstrong.
Ashley Armstrong is on a mission to change the food system to produce the highest quality food possible (free of chemicals). Armstrong is the co-founder of Angel Acres Egg Co., which specializes in low-PUFA (polyunsaturated fat) eggs.