Which Is The Best Cheese To Improve Bone Health?

Cheese is one of those dairy products that we take for granted. Most people have some for of cheese in their fridge and even if they don’t use fresh cheese every day, the remnants of the flavour are everywhere from sandwiches and parathas to sauces, chips and dips, there’s just no denying that cheese is a flavour that’s universally loved. But in addition to being super tasty, it also comes with some added benefits for your health as well.

As a dairy product, cheese has several key dietary functions, the most prominent of which, is providing a rich source of calcium. “Cheese is a rich source of several essential nutrients, including calcium, protein, phosphorus, and vitamin B12,” says Dr Shabana Parveen - Clinical Nutritionist, of Artemis Hospitals. Each of the many vitamins and minerals in cheese has a role in balancing nutrition and in the right amounts, can be a useful addition to the daily diet.

Cheese often receives criticism due to its high fat, calorie, and sodium content. However, it is important to avoid labelling it strictly as "good" or "bad" for health. Cheese can be part of a balanced diet when consumed in moderation. It provides essential nutrients such as calcium, protein, and vitamins. The key lies in choosing the right types and amounts to complement a healthy lifestyle. Understanding its nutritional value and role in overall dietary habits allows for a more nuanced view, recognising that cheese, like many foods, can contribute positively to health when eaten appropriately.

All cheese has a substantial amount of calcium, but each variety of cheese has its own identity. So when it comes to picking which cheese suits you best, it’s important to take all the factors into account. “The nutritional composition of cheese can vary significantly depending on factors such as the type of milk used, the ageing process, and added ingredients,” says Dr Parveen, “Hard cheeses like Parmesan tend to be higher in protein and calcium but also contain more saturated fats. Soft cheeses like Brie or Camembert may have lower protein content but are often milder in flavour and lower in calories. Ultimately, the impact of cheese on the body will depend on individual dietary needs, preferences, and overall dietary patterns.”

As with so many things in the world of nutrition, labelling one thing ‘the best’, may not be feasible when you account for individual diets, preferences and pre-existing issues. Some say Norweigian Jarlsberg is the way to go. According to a study published in the journal BMJ Nutrition, Prevention, this Norwegian cheese has significant health benefits. Notably, it supports the growth of bones and teeth. The research highlights that the cheese is rich in essential nutrients, such as calcium and vitamin D, which are crucial for maintaining strong and healthy bones and teeth. Regular consumption of this cheese can contribute to improved dental and skeletal health, making it a valuable addition to a balanced diet. Other studies favour hard cheeses like Parmesan, which not only have a high level of calcium, but a substantial amount of protein with 30 grams of the cheese coming in at around 8 grams of protein.

The trick to picking the right cheese to benefit your diet lies in balancing the amount of fat, protein and calcium intake while also being aware of the importance of moderation. Because like anything in life, it is possible to have too much of a good thing.