Blue cheese health benefits have a lot. Blue cheese is rich in nutrients and provides a variety of notable health benefits. For example, blue cheese offers high calcium content even when compared to other types of cheese. A one-ounce serving of blue cheese contains 150 mg of calcium. With an abundance of nutrients like vitamins A and D, potassium, sodium, and zinc, blue cheese helps in strengthening the immune system and therefore alleviating the risk of succumbing to various infections and diseases. Here we are going to discuss the benefits of blue cheese.
Blue Cheese Health Benefits
Lower Risk of Osteoporosis
Because of its high calcium content, blue cheese can help people achieve healthier bone density. Over time, regular consumption of calcium-rich foods such as blue cheese protects bone health and helps reduce the risk of developing osteoporosis.
The calcium in blue cheese may also be linked to anti-obesity mechanisms that reduce body weight from fat. Studies have found that blue cheese consumption helps with managing levels of visceral fat around the abdominal area and maintaining gut health. Excessive levels of visceral fat have been associated with higher mortality rates.
Reduced Risk of Heart Disease
Blue cheese contains a compound known as spermidine that may delay aging and reduce the risk of cardiovascular disease. While the exact reason for this effect remains unclear, researchers believe that spermidine has a positive effect on cardiac muscle cells and other parts of the cardiovascular system. The presence of spermidine in blue cheese may explain what health experts refer to as the “French paradox,” a phenomenon in which fewer people in France die of cardiovascular disease despite consuming, on average, more saturated fat.
Provide a Quality Protein Source
Most people do not reach their daily protein needs, and it is especially difficult for those following a plant-based diet. One serving of blue cheese is an excellent source of dairy protein and provides 6 grams of protein per ounce. The protein content of blue cheese is the milk protein casein, which is a complete protein and contains all nine essential amino acids. Essential amino acids are required for growth and nitrogen balance while the lack of essential amino acids in the diet can lead to severe forms of malnutrition.
Support Bone Health
Dairy products, including blue cheese, are known for their calcium content. As an essential mineral, calcium is responsible for the density and strength of bones. If you do not get enough calcium, the body will take calcium from bones making them weak and more susceptible to fractures. Blue cheese contains 10% of your daily calcium needs. Keep in mind though, that calcium is not easily absorbed without vitamin D. Because blue cheese contains less than 1% of the recommended vitamin D intake per day, you may want to pair it with foods rich in vitamin D like mushrooms, eggs, salmon, or canned tuna.
28g Blue Cheese Nutrition
- Calories: 100
- Fat: 8.1g
- Sodium: 326mg
- Carbohydrates: 0.7g
- Fiber: 0g
- Sugars: 0g
- Protein: 6.1g
Blue Cheese Side Effects
High Blood Pressure
Blue cheese contains 391mg of sodium per ounce which leads to high blood pressure. An adult should not consume a diet containing more than 2,300 mg of sodium per day. Diet rich in sodium makes it difficult for controlling blood pressure. Apart from cheese, other dairy products like milk and yogurt and a good choice for controlling blood pressure as they are low in sodium and rich in potassium. So, take only a small amount of blue cheese in a day to get its health benefits.
High in Fat and Cholesterol
One ounce of blue cheese contains 100 calories and this is one of the biggest drawbacks of blue cheese. Though you think 100 calories is not a matter, if you tend to consume more than one small serving, you are consuming more calories. A serving of blue cheese also contains 8.2 grams of fat that includes 5.3 grams of saturated fat. It makes up almost one-quarter of the maximum saturated fat that one should consume in their 2000 calorie diet. This is a harmful fat that adversely affects your cholesterol levels and heart health.
Leads to Weight Gain
Eating more than the intended amount of blue cheese can lead to weight gain in people. There are 99 calories in one ounce of blue cheese which means it is rich in calorific density. However, fat-free cheeses would be a better option for weight control than blue cheese. These are a few blue cheese side effects that one should be aware of. However, you can still get the Blue cheese health benefits, if you take the blue cheese in limited quantities as anything more can give you adverse effects and we all know that.