Cheese originates from the need to store milk. Many years ago refrigerators did not exist. Curdling the milk means extracting the watery part, facilitating its conservation. The nutrients of the milk are thus maintained and we have the opportunity not only to taste a wide range of flavors and textures, but also to fortify our body by adding the correct amount of cheese to our diet.
Cheese contains sodium, fat, but also many nutrients such as calcium and protein. It often has anti-inflammatory properties and can help fight osteoporosis.
Cheese is a dairy product widely consumed in Europe and America, now more and more also in the eastern parts of Asia.
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1. Mozzarella
Fresh Mozzarella, originally from Italy, comes in a round, white and rich in buttermilk form. Artisan and genuine mozzarella is typically formed by hand.
Low in sodium and with a moderate calorie intake, mozzarella also contains bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum.
Both animal and human studies show that these probiotics can improve gut health, promote immunity and fight inflammation in your body
Therefore, dairy products such as mozzarella that contain this probiotic can strengthen the immune system and help fight infections.
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Mozzarella in the kitchen
Mozzarella has a delicious flavor in Caprese salad - made with fresh tomatoes, basil and balsamic vinegar - and can also be added to many recipes.
Cold pasta with olive oil and diced mozzarella and pepper. To have a wide choice of dishes to be made with mozzarella, we recommend following the link:
2. Ricotta
Ricotta is an Italian fresh cheese made from whey from cow, goat, sheep, or buffalo milk which are left over from the production of other fresh cheese. Ricotta has a creamy consistency and is often described as the healthiest of fresh cheeses.
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A 1/2 cup (124 grams) serving of whole milk ricotta contains:
- Calories: 180
- Protein: 12 grams
- Fat: 12 grams
- Carbohydrates: 8 grams
- Sodium: 300 mg
- Football: 20%
Ricotta cheese proteins are mainly whey, a milk protein that contains all the essential amino acids that humans need to obtain from food.
Whey is easily absorbed and can promote muscle growth, help lower blood pressure and lower high cholesterol levels.
Whey is the fundamental material for protein supplements that are commonly used by those who engage in intense sports as a support for muscle growth: Whey Proteins
A study of 70 overweight adults found that taking 54 grams of whey protein per day for 12 weeks lowered heart pressure by 4% compared to baseline levels.
Ricotta has a delicious flavor in salads, scrambled eggs, pasta and lasagna. It can also be used as a base for creamy sauces or served with fruit for a sweet and savory snack.
Let's have fun preparing excellent ricotta dishes following the Ottimacheese recipes at the link:
3. Parmesan
Parmesan is a hard and aged cheese that has a grainy consistency and a salty and nutty flavor. It is produced with raw and unpasteurized cow's milk aged for at least 12 months to kill harmful bacteria and produce a complex flavor. In authentic and quality Parmesan, traces of umami have been found, a substance found in nature only in the umami seaweed (from which it takes its name) which is found in the seas of Japan. This is still being studied by scientists and experts.
The final product is rich in nutrients. In 30 grams of parmesan you have:
- Calories: 110
- Protein: 10 grams
- Fat: 7 grams
- Carbohydrates: 3 grams
- Sodium: 330 mg (14% of the recommended daily dose)
- Calcium: (34% of the recommended daily dose)
30 grams of Parmesan also contain about 30% of the recommended daily dose.
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Since Parmesan is rich in calcium and phosphorus - nutrients that play a role in bone formation - it can promote bone health and strengthening.
A study in around 5,000 healthy adults found that calcium and phosphorus food consumption related to quality cheeses was significantly associated with better bone mass in some parts of the body - including the femur, the longest human bone.
Finally, since parmesan has aged for a long time, it is very low in lactose and can usually be tolerated by most people who suffer from lactose intolerance.
Grated Parmesan can be added to pasta and pizza. You can also sprinkle it on eggs or spread the slices on a cheese cutting board with fruit and nuts.
Parmesan is a low-lactose cheese with a high calcium and phosphorus content, which can promote bone health.
4. Goat cheese
Goat cheese, also known as chèvre, is a spicy and soft goat milk cheese. It is available in different forms, which can be soft or seasoned.
Goat cheese is highly nutritious, in 30 grams you can find:
-Calories: 75
- Protein: 5 grams
- Fat: 6 grams
- Carbohydrates: 0 grams
- Sodium: 130 mg (6% of the recommended daily dose)
- Calcium: (4% of the recommended daily dose)
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In addition, goat milk has more medium chain fatty acids than cow milk. These types of fats are quickly absorbed into your body and are less likely to be stored as fat.
In addition, goat cheese may be easier for some people to digest than cheese made from cow's milk. This may be due to the fact that goat milk has a lower lactose content and contains different proteins.
In particular, goat cheese contains A2 casein, with an anti-inflammatory effect for the human body.
Crumbled goat cheese can be added to salads, pizzas and eggs. In addition, whipped goat cheese can also be used to flavor fruit or vegetables.
Goat cheese is low in lactose and contains proteins that can be more easily digested than those of cow's milk cheeses.
Conclusions
- Cheese is a widely consumed dairy product.
- Most cheeses and especially fresh cheese are a good source of protein and calcium, and some offer additional health benefits. In particular, some fresh cheese can provide nutrients that promote gut health, help weight loss, improve bone health and reduce the risk of heart disease.
- However, as some cheeses can be rich in sodium and / or fat, it is still worth keeping an eye on the intake.
- Overall, cheese can be a nutritious addition to a healthy, balanced diet.
Ottima Cheese Team
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