How does cheese benefit your body?

December 5, 2025 •

3 min read

Globally, annual cheese consumption has been climbing, and for good reason. Not just a flavorful addition to meals, cheese is packed with nutrients that offer surprising health advantages. But exactly how does cheese benefit your body?

Quick Summary

Cheese is a nutrient-dense food with benefits for bone strength, gut health, and dental care due to its high levels of calcium, protein, and probiotics. Enjoyed in moderation, it can contribute positively to overall wellness as part of a balanced diet.

Key Points

Rich in Nutrients: Cheese provides a concentrated source of calcium, protein, phosphorus, vitamins A, B12, and K2, essential for overall health.
Supports Bone Health: High calcium and phosphorus content, along with vitamin K2, contribute to increased bone mineral density and reduce the risk of osteoporosis.
Enhances Gut Health: Fermented cheeses like Swiss, Gouda, and aged Cheddar contain probiotic bacteria that support a balanced and diverse gut microbiome.
Protects Dental Health: The protein casein and minerals in cheese protect tooth enamel, while chewing stimulates saliva to wash away decay-causing bacteria and acid.
Contributes to Heart Health (in Moderation): Newer research suggests moderate cheese intake, especially fermented varieties, has a neutral or potentially positive effect on heart health due to bioactive compounds like CLA and beneficial peptides.
High-Quality Protein Source: Cheese is a complete protein, providing all essential amino acids needed for muscle repair and promoting a feeling of fullness, which can aid in weight management.

Despite its reputation as a high-fat indulgence, cheese is a nutritional powerhouse that can support overall wellness when consumed in moderation. From building strong bones to nurturing a healthy gut, the health benefits of cheese are more extensive than many realize. By exploring its rich nutrient profile and various health effects, you'll gain a deeper appreciation for this versatile and ancient food.

Rich in Key Nutrients

Cheese is a dense source of several vital nutrients, delivering a concentrated dose of wellness in a small serving. Most types are rich in high-quality protein, calcium, and phosphorus. It also provides an excellent source of vitamins like A and B12, as well as minerals such as zinc and selenium.

Calcium and phosphorus support strong bones and teeth. Cheese provides complete protein for muscle repair. Vitamin B12 is crucial for nerve function. Vitamin K2 in fermented cheese may aid bone and heart health.

How Does Cheese Benefit Your Bones?

Cheese contributes significantly to bone health due to calcium and phosphorus, vital for maintaining bone mineral density. Protein supports the bone matrix, and vitamin K2 helps direct calcium to bones. Moderate consumption has been linked to lower fracture risk and improved bone density.

Cheese and Your Gut Health

Fermented and aged cheeses contain probiotics that help balance the gut microbiome, supporting digestion, immunity, and reducing inflammation. Some cheese strains can influence gut bacteria and metabolic potential.

Best Cheeses for Probiotics

Swiss cheese contains Propionibacterium freudenreichii.
Gouda offers probiotic bacteria.
Aged Cheddar has Lacticaseibacillus strains.
Certain cottage cheeses have live and active cultures.

The Surprising Dental Health Perks

Dentists have long recommended cheese for dental health. Casein protein forms a protective film on enamel. Chewing stimulates saliva to neutralize acids and wash away particles. Calcium and phosphorus help remineralize and strengthen enamel.

Is Cheese Good for Your Heart? The Modern View

While saturated fat raised past concerns, modern research suggests moderate cheese consumption is not linked to increased cardiovascular risk and may even offer protection.

Bioactive compounds from fermentation, including peptides and CLA, are linked to improved cardiovascular function. The nutrient matrix of cheese may mitigate potential negative effects of saturated fat and sodium.

Nutrient Comparison of Popular Cheeses


Cheese Type	Protein (per oz)	Calcium (% DV per oz)	Fat (per oz)	Notes
Parmesan	~8g	34%	~7g	Rich in nutrients, low in lactose.
Cheddar	~7g	15%	~9.4g	Source of vitamin K2.
Swiss	~7.7g	19%	~8.8g	Lower in sodium.
Mozzarella (part-skim)	~6.3g	11%	~6.3g	Probiotic strains may improve gut health.
Ricotta (part-skim)	~12g (per 1/2 cup)	20%	~12g (per 1/2 cup)	Excellent source of whey protein.

Potential Anti-Inflammatory Effects

Compounds in cheese, particularly from fermented and grass-fed varieties, may offer anti-inflammatory benefits. CLA and A2 casein in goat's milk cheese have shown potential to reduce inflammation. This contributes to cheese's health profile within balanced diets like the Mediterranean diet, which includes moderate cheese consumption.

Conclusion: Enjoying Cheese in a Balanced Diet

Cheese offers significant health benefits, including calcium, protein, and probiotics, supporting bone, dental, gut, and heart health. Moderation is essential. Including a variety of natural cheeses in a healthy diet can be beneficial. For specific health concerns, consult a registered dietitian.

{Link: Harvard Health https://www.health.harvard.edu/heart-health/eat-cheese-if-you-please}

Frequently Asked Questions

Yes, when consumed in moderation, cheese offers a wide range of health benefits despite its calorie and fat content. It is packed with essential nutrients like calcium and protein, and its overall nutrient profile can support various bodily functions.

Certain aged and fermented cheeses are best for gut health because they contain probiotics. Good options include aged Cheddar, Swiss, Gouda, and fresh cottage cheese with live and active cultures.

Yes, cheese can help prevent cavities. The casein protein helps coat and protect tooth enamel, while its calcium and phosphorus content can strengthen enamel. Eating cheese also increases saliva production, which neutralizes acid and washes away food particles.

Many aged cheeses contain very low levels of lactose and are often well-tolerated by individuals with lactose intolerance. Longer aging processes break down lactose into lactic acid, making these cheeses easier to digest. Fresh goat cheese may also be easier to tolerate.

Yes, cheese is an excellent source of high-quality, complete protein, containing all nine essential amino acids. Studies show that cheese consumption can increase muscle protein synthesis rates, making it beneficial for muscle repair and growth.

Moderation is key. A standard portion size is typically one ounce (about the size of a pair of dice), which provides a good dose of nutrients without excess calories, saturated fat, and sodium.

Recent research suggests that moderate cheese consumption has a neutral or even slightly beneficial effect on heart health. The fermentation process can create protective compounds like CLA and peptides that may counteract the saturated fat and sodium. For those with high cholesterol or high blood pressure, reduced-fat and lower-sodium varieties might be better.