Let’s chat about one thing that is been gracing our tables for over 7,000 years — cheese.1 Now, I do know what you are pondering. “Cheese? Is not that only a responsible pleasure?” Properly, buckle up, as a result of we’re about to dive into why cheese is not simply scrumptious, it is a bonafide superfood that deserves a main spot in your eating regimen.
Earlier than we get began, let’s tackle the elephant within the room — dairy-free options. Certain, they may mimic the feel of cheese, however nutritionally? They do not maintain a candle to the actual deal. So, let’s discover why cheese is really a superfood and why you would possibly wish to contemplate making it a daily a part of your eating regimen.
What makes cheese a superfood? Properly, it is filled with a powerful array of vitamins that help general well being. We’re speaking about:
- Lactoferrin
- Calcium
- Wholesome fat
- Vitamin K2
- Tyrosine
- Useful micro organism
- Bioavailable protein
- And let’s not overlook — deliciousness!
Let’s break these down one after the other.
Uncooked Cheese: A Lactoferrin Powerhouse
First up on our listing is lactoferrin. “Lacto-what?” you would possibly ask. Lactoferrin is a robust protein present in milk that is notably considerable in uncooked cheese. And let me inform you, this little protein packs a critical punch with regards to well being advantages.
Lactoferrin is just like the Swiss Military knife of proteins. It has antimicrobial properties that may assist struggle off overgrowths of micro organism, viruses, fungi, and even parasites. Lactoferrin binds to iron, which is an important nutrient for microbial progress.
By hoarding all of the iron, lactoferrin creates an atmosphere the place these pesky microbes cannot thrive. It has been proven to inhibit the expansion of pathogenic micro organism like E. coli, Salmonella, Listeria, and Staphylococcus aureus2 serving to keep a pure stability within the physique.
Lactoferrin can be a champion with regards to managing irritation in your physique. It blocks proinflammatory cytokines (these are molecules that promote irritation) and boosts anti-inflammatory ones.3
Now, let’s discuss in regards to the intestine well being advantages. Properly, lactoferrin is sort of a private coach in your intestine. It promotes the expansion of fine micro organism whereas preserving the troublemakers in test. It additionally helps keep the integrity of your intestine lining,4 by binding to these nasty endotoxins and stopping them from leaking into your bloodstream and lymph system.5
Lactoferrin can be a bone well being famous person. It performs an important function in bone transforming by regulating varied cells concerned in bone formation and breakdown. Some research have even proven that lactoferrin supplementation can promote bone fracture restore and probably reverse osteoporosis in animal fashions.6
And for anybody in search of a mind enhance — lactoferrin has been proven to enhance cognitive operate. It does this by decreasing irritation within the mind, repairing the intestine barrier, and rising helpful micro organism. All of this results in an improved gut-brain axis, which is essential for cognitive well being.7
Final however not least, lactoferrin has proven some promising anticancer exercise,8 and would possibly even be useful as a supportive therapy for circumstances like weight problems, diabetes, and cardiovascular ailments.9
Cheese: A Wholesome Fats Powerhouse
Now, let’s discuss dietary fat. Cheese is wealthy in saturated fats, which, opposite to well-liked perception, truly helps your metabolism. And cheese has a fairly spectacular fatty acid profile: 64% saturated fats, 28% monounsaturated fats (MUFA), and solely 2.5% polyunsaturated fats (PUFA). Whereas mainstream vitamin recommendation usually demonizes saturated fats, most analysis exhibits well being advantages when consuming dairy fat.10
One specific kind of saturated fats present in cheese is stearic acid, which might enhance mitochondrial well being,11 scale back estrogen overload and hormonal imbalance,12 and amongst quite a few different well being advantages.
Cheese can be a supply of some newly found wholesome fat known as odd-chain fatty acids, particularly C15:0 and C17:0. Current analysis means that these fatty acids may need some fairly spectacular well being results.13
Research have proven that greater ranges of those odd-chain fatty acids are related to a decreased threat of cardiovascular ailments. Folks with greater ranges of C15:0 and C17:0 of their blood have been discovered to have a decrease threat of coronary heart assaults and coronary coronary heart illness.14,15
The EPIC-InterAct examine discovered an inverse relationship between these odd-chain fatty acids and diabetes threat, suggesting they may have broader metabolic advantages.16 They’ve additionally proven anti-inflammatory capabilities in animal and lab research.17
Calcium: Not Only for Your Bones
Now, let’s discuss calcium. I do know, you are in all probability pondering, “Calcium? That is previous information.” However hear me out, as a result of there’s extra to the calcium story than you would possibly assume.
You may need heard that an excessive amount of calcium can result in hardened deposits in your gentle tissues and arteries (calcification). However here is the kicker: it isn’t dietary calcium that is the issue. In actual fact, it is fairly the alternative.
“This can be very vital to appreciate that calcium deposits in gentle tissues develop into worse when the eating regimen is low in calcium … It’s counterproductive to eat a calcium-deficient eating regimen, since that results in a rise in intracellular calcium on the expense of calcium from the bones …
There are a number of such paradoxes: As bones lose calcium, the gentle tissues calcify; when much less calcium is eaten, blood calcium might enhance, together with calcium in lots of organs and tissues; if an organ similar to the center is disadvantaged of calcium for a short while, its cells lose their capability to reply usually to calcium, and as an alternative they take up a big, poisonous quantity of calcium.” — Dr. Ray Peat
In different phrases, when you do not get sufficient calcium out of your eating regimen, your physique begins to “steal” it out of your bones, which might result in all types of issues. And guess what? Cheese is likely one of the greatest sources of dietary calcium on the market!
Sadly, dietary calcium deficiency is a giant downside worldwide — resulting in bone issues and elevated calcification of soppy tissues.18
However calcium is not nearly stopping issues. It is also about selling good dental well being. Common cheese consumption can assist within the remineralization strategy of your enamel, making them extra immune to decay and erosion.19 It could possibly even scale back your probabilities of creating cavities.20
The Vitamin K2 Connection
Laborious cheeses are the most effective sources of this important nutrient, and belief me, you wish to ensure you’re getting sufficient of it!
Vitamin K2 is sort of a site visitors cop for calcium in your physique. It makes positive calcium goes the place it is speculated to (like your bones and enamel) and does not find yourself the place it should not (like your arteries and kidneys). That is essential for each bone well being and cardiovascular well being.
Relating to bone well being, Vitamin K2 prompts a protein known as osteocalcin, which helps bind calcium to your bone matrix. This improves bone mineral density and energy, probably decreasing your threat of osteoporosis and fractures.
However the advantages of K2 do not cease together with your bones. By directing calcium to your bones, K2 additionally helps forestall it from build up in your arteries. This may scale back arterial stiffness and decrease your threat of cardiovascular ailments.21
In actual fact, one examine adopted practically 5,000 folks from 1990 to 2000. They discovered that individuals who had the very best intakes of vitamin K2 had the bottom threat of arterial calcification and have been the least prone to undergo or die from a coronary heart assault.22
Vitamin K2 additionally performs a job within the regulation of blood clotting, which is essential for wound therapeutic and stopping extreme bleeding.23
And if that wasn’t sufficient, it could actually even assist with power manufacturing by supporting mitochondrial operate and power manufacturing. “Mitochondrial dysfunction was rescued by vitamin Ok(2) that serves as a mitochondrial electron service, serving to to take care of regular ATP manufacturing.”24
The Energy of Tyrosine
Now, let’s discuss an often-overlooked nutrient that cheese is wealthy in: tyrosine. This amino acid is a little bit of an unsung hero with regards to your well being.
Tyrosine is a precursor for vital neurotransmitters like dopamine, norepinephrine, and epinephrine. These neurotransmitters are just like the chemical messengers in your mind, regulating temper, supporting stress response, and boosting cognitive operate. These neurotransmitters are crucial for the physique’s stress response and power metabolism.
Some research recommend that greater tyrosine consumption correlates with higher cognitive efficiency, no matter age,25 and it performs a job in temper regulation. As a precursor to dopamine, tyrosine might assist help emotions of enjoyment, reward, and motivation.
Tyrosine can be a crew participant with regards to stress administration.26 It could assist people experiencing worrying conditions by replenishing neurotransmitters concerned in stress response, probably selling a extra balanced temper and emotional well-being.
Final however not least, tyrosine performs a job in thyroid operate. It is a precursor for thyroid hormone synthesis, which suggests consuming tyrosine-rich meals like cheese might assist help optimum thyroid operate. And since your thyroid performs an important function in metabolism, tyrosine is vital for optimum metabolic operate.
Cheese: A Probiotic Powerhouse
You would possibly affiliate probiotics with yogurt or dietary supplements, however do you know that cheese, particularly uncooked cheese, can be an amazing supply of those helpful micro organism?
The helpful micro organism in uncooked dairy merchandise have been proven to switch to your intestine microbiome,27 supporting digestive well being and microbiome stability. It is value noting that these probiotic advantages are most pronounced in uncooked cheese, as pasteurization can destroy many of those helpful micro organism.28
Cheese consumption has been related to elevated ranges of short-chain fatty acids (SCFAs) within the intestine, probably induced by stimulation of helpful intestine microbiota.29 SCFAs are like superfood for the cells lining your colon, serving to keep correct construction and performance of your intestine lining.
The Significance of Sourcing
Now that we have coated among the superb well being advantages of cheese, let’s discuss learn how to ensure you’re getting one of the best cheese doable. As a result of let’s face it, not all cheese is created equal.
Relating to cheese sourcing, there are 4 major components to contemplate: whether or not it is uncooked or pasteurized, A1 vs. A2, the kind of rennet used, and what the animals ate and the way they have been raised.
1. Uncooked vs. pasteurized — Properly first, it tastes higher! Many individuals desire the flavour and texture of uncooked cheese, which will be extra complicated and nuanced as a result of presence of pure micro organism and enzymes. Uncooked cheese usually has a richer, extra assorted style and should develop distinctive traits relying on the growing older course of.
However the advantages of uncooked cheese transcend simply style. Uncooked cheese comprises reside probiotic micro organism that may help digestive well being and immune operate. It additionally comprises pure enzymes which will make it simpler to digest.
Uncooked cheese additionally has greater ranges of lactoferrin, since pasteurization considerably reduces lactoferrin ranges.30 And in case you’re getting your cheese from grass fed cows, uncooked cheese may have a greater fatty acid stability, with much less omega-6s and better ranges of conjugated linoleic acid (CLA), which has anti-inflammatory and metabolism-boosting properties.
2. A1 vs. A2 — Milk comprises protein, and two of the principle sorts embody casein (~80% of the protein) and whey (~20%). In cheese, a lot of the whey is eliminated and the predominant protein is casein.
The 2 major subtypes of casein embody A1 and A2, and there may be fairly a little bit of scientific information documenting that A2 could also be simpler so that you can digest.31,32
The ONLY distinction between A1 and A2 molecules is a single amino acid at place 67. However this alteration could make an enormous distinction for some folks, because it modifications the habits of this protein throughout digestion.
Many business cow breeds will comprise extra A1. After which dairy goats, sheep, some cow breeds (want testing), buffalo and human breast milk comprise completely A2. So when you have hassle with typical cheese, sourcing an A2 cheese supply (both examined A2 cow cheese, or sheep or goat cheese) might enhance your cheese digestion!
3. The rennet query — Historically, cheese was made utilizing simply 4 substances: milk, salt, starter tradition, and animal rennet (which is used because the clotting agent to curdle the milk into cheese). Sadly, over 90% of the cheese made within the US makes use of enzymes from genetically modified organisms.
Whereas that is cheaper than animal rennet, it comes with potential toxicity, allergen, and digestive issues. I mentioned this extensively in a earlier article which you’ll take a look at right here.
Ideally, you wish to search for cheese made utilizing animal rennet, NOT ‘microbial rennet’ or ‘vegetable rennet’. I personally discover an enormous distinction in digestion between totally different rennet sources, and I do significantly better with cheese made utilizing animal rennet.
Tip — Sourcing genuine parmigiano reggiano or pecorino romano is probably going at all times good high quality as this cheese recipe can solely be made with animal rennet!
4. The significance of what the cows eat — Most nonorganic cheese produced within the U.S. is created from the milk of cows which might be fed genetically modified feed which might be raised in confinement barns. However the highest high quality cheese will come from cows which might be grazing on numerous pastures, which results in a wider nutrient consumption and thus a better nutrient content material within the cheese.
In actual fact, health-promoting phytonutrients present in fruit and veggies are excessive in grass fed dairy merchandise.33 It’s because the dairy animals devour these vitamins in pasture and move them into the milk.
Wrapping It Up
So there you have got it, people. Cheese is not only a responsible pleasure — it is a dietary powerhouse that may help your well being in quite a few methods. From the antimicrobial and anti inflammatory properties of lactoferrin, to the bone-building and heart-protecting results of Vitamin K2, to the cognitive-boosting energy of tyrosine, cheese has quite a bit to supply.
In fact, as with all meals, high quality issues. Go for uncooked, grass fed cheese when doable, and take note of the kind of rennet used. Your physique (and your style buds) will thanks.
So the following time somebody offers you a tough time about your cheese behavior, you possibly can confidently inform them that you simply’re not simply indulging — you are nourishing your physique with one in all nature’s most full meals. Now, in case you’ll excuse me, I’ve a date with a cheese board!
Concerning the Writer
The article was written by Ashley Armstrong, who’s on a mission to vary the meals system to supply the very best high quality meals doable (freed from chemical compounds).
Armstrong is the cofounder of Angel Acres Egg Co., which focuses on low-PUFA (polyunsaturated fats) eggs. Angel Acres Egg Co ships low-PUFA eggs to all 50 states — however there may be at present a ready listing as she slowly will increase the variety of chickens inside the community to meet the demand. Extra egg containers will likely be out there very quickly this fall — be part of the waitlist for low-PUFA egg containers right here.
Armstrong additionally co-founded Nourish Cooperative which ships one of the best low-PUFA pork, low-PUFA hen, vaccine free beef, uncooked A2 cheese made with animal rennet, and conventional sourdough to all 50 states. They’re additionally near accepting new members to the farm cooperative — be part of the waitlist right here: nourishcooperative.com.
For each Angel Acres and Nourish Cooperative, Armstrong and her crew have livestock AND row crop farm companions, in order that they’ll have management of each step of their meals manufacturing, from seed to fork. She has regenerative row crop farm companions that not solely produce the heritage wheat for his or her sourdough merchandise, but additionally feed substances for all their livestock (chickens, dairy goats, and hogs). Thus, bridging the hole between livestock and row crop regenerative farming.
Keep Tuned for an Thrilling Provide
Be looking out for an thrilling new supply later this month the place the very best high quality cheese will likely be readily accessible and delivered on to your door. Extra data coming quickly!
