Nutrition & Health Benefits

Cheese is a good source for nutrients found in milk. Cheese provides a wide range of vitamins and minerals, as well as fats providing a good source for energy. This reflects several benefits to health.

I. Vitamins

Cheese consists of a range of vitamins; A, B2, B12, D, E and K. These vitamins benefit the health in many ways; being one of the most common antioxidants vitamin A helps fighting cancer and other serious diseases and it also helps improve vision, vitamin B is useful in providing energy as well as benefiting hair and skin, vitamin D aids insulin and calcium regulation preventing diabetes and osteoporosis and it also helps preventing Alzheimer’s disease, vitamin E protects cells from damage, and vitamin K aids the body to avoid excess blood flow.

II. Minerals

Cheese consists of a wide range of minerals which supports health and boost growth. These minerals include Calcium, Iron, Magnesium, Phosphorus, Potassium, Sodium, Zinc, Copper, Manganese, Selenium, and Fluoride. Minerals present in cheese depend on the type of cheese and the production process. These minerals generally benefit the health in many ways. Some examples of the benefits are helping in developing healthy bones and teeth, energy production, normal tissue growth, aid the functioning of hormones, also helps keep heart, muscles and nervous system healthy.


Fats contents in cheese vary between 40% and 55% of cheese. Dairy fats present in cheese are essential in aiding body functions and growth. Fats and fatty acids helps elevate mood; resulting in less depression, improve cognitive function in the elderly, Improve learning and attention span in school-children, improve vision, lower the risk of cardiovascular disease, lowers the risk of breast and colon cancer, promote healthy skin.

IV.Women & Cheese

-Cheese contains substances called Conjugated Linoleic Acid and Sphingolipids that help prevent cancer. Further, cheese is a rich source of menaquinones, a type of vitamin K that switches on genes in the body that knock out cancer cells.

-Some women develop high blood pressure while they are pregnant. High blood pressure can be dangerous for both the mother and the fetus. High blood pressure can harm the mother's kidneys and other organs, and it can cause low birth weight and early delivery. The content of vitamin B in cheese is also helpful for those with high blood pressure.

-During pregnancy, the baby growing in its mother’s womb needs plenty of calcium to develop its skeleton.  If the mother doesn’t get enough calcium, her baby will draw what it needs from the mother’s bones.  Cheese is high in calcium content and rich in vitamin B. This is especially good for the bones of pregnant and lactating women for strengthening bones and cartilages. Vitamin B in cheese helps the body absorb and distribute calcium.

V.Kids & Cheese

-Kids’ diet is usually dense with large contents of sugars, also kids are subjects of poor dental hygiene; as a result teeth decay is particularly common among children. Cheese is extremely high in its calcium content. This is the most important thing when it comes to strong teeth. In addition, cheese has a very low content of Lactose. Lactose is a substance that comes from food and can harm teeth

-Many habits grew in today’s children that weren’t there before causing health issues. Watching TV for long periods or sitting by the computer very often causes the eye to consume more vitamin A, a deficiency in this vitamin would result in poor vision, poor growth, and would weaken the immune system. Cheese is rich in vitamin A content; a single portion (30 grams) of regular cheese would provide 16% to 18% of the daily requirements of vitamin A

-Sugar tends to be present in children’s diet with large amounts as they tend to eat a lot of sweets. Unfortunately vitamin B is destroyed by sugar causing deficiency of the vitamin in the child’s body. A deficiency of vitamin B would lead to reduced concentration and poor memory in addition to the retreated functioning of the nervous system. Cheese is rich in vitamin B content, a one portion of cheese (30 grams) would supply from 12% to 46% of the daily recommended portion of vitamin B.

VI.Cheese & diseases

-Osteoporosis is a deficiency disease caused due to lack of Calcium. Cheese is a perfect way to help the bone density of those suffering from Osteoporosis. Osteoporosis can be treated with protein, calcium, and a high intake of vitamins and minerals. All three of these things are found in large quantities in cheese.

-High blood pressure is directly related to diseases such as heart diseases, and hypertension or stress. Cholesterol and sodium are elements considered harmful for people suffering from high blood pressure. The sodium content in cheese depends on the amount of salt added to the milk before it was turned into cheese. There are low-sodium cheese that are helpful in reducing agents which are associated with heart disease. Further, vitamin B in cheese is also helpful for those with high blood pressure.

-Alzheimer's disease (AD), also known in medical literature as Alzheimer disease, is the most common form of dementia; the disease is caused by the nervous system becoming dysfunctional . Consumption of foods that are rich in omega-3 fatty acids is essential to building and maintaining a healthy nervous system, preventing and slowing down of Alzheimer's disease. Cheese is rich in omega-3 fatty acids, hence providing a suitable product for preventing Alzheimer’s disease.