Cheese enjoys various profiles,from an exotic fashion food served with French wine to a forbidden food for the calorie-conscious. Knowing a bit more about cheese may help restore its rightful place as a health food.Cheese is one of the oldest forms of preserved food with a rich history of over 5,000 years. American author Clifton Fadiman once said,Cheese is milks leap towards immortality. It is a nutrient-dense food,rich in fat and calcium. Cheeses vary widely in terms of fat percentage,the average ranging between 40 to 75 per cent. Fat,which lends flavour and texture to cheese,is predominantly saturated and about 30 per cent of it is mono-unsaturated fat. Saturated fats have been a cause of concern due to their effect on blood lipid levels. Epidemiological studies report that we have to differentiate between individual saturated fatty acids and not treat them as a whole. The concerns regarding saturated fatty acids from hydrogenated fats like vanaspati are far more serious than saturated fats from dairy products particularly since dairy provides valuable nutrients. In addition,cheese is a source of conjugated linoleic acid (CLA) and sphingolipids which may help reduce the risk of heart disease and cancers of colon,ovaries,prostate,breast,blood,bone marrow (leukemia) and skin (melanoma). Cheese provides phosphorus,magnesium and vitamin D which are important for formation and maintenance of strong bones and teeth. Other valuable nutrients in cheese include vitamin A (for vision),vitamin B2,vitamin B6,vitamin B12 and zinc. Zinc supports the immune system and maintains the skin structure. Cheese is an excellent source of calcium. About 100 g of cottage cheese can provide almost 100 mg of calcium which is one -fifth of a days recommendation for an adult. On an average,it takes about eight litres of milk to make one kilo of cheese. Calcium is crucial for bone health and teeth. The fat in cheese coats teeth and acts as a natural barrier against bacteria while casein,the milk protein,is a natural tooth protector. Cheese consumption is especially important for older adults,as they are at risk for dental caries because of loss of salivary gland function. Most cheeses are either low or free of lactose and can be consumed by most individuals who are lactose-intolerant.Studies show that eating cheese helps in weight loss. A study published in the International Journal of Obesity & Related Metabolic Disorders found that a high-calcium diet caused an average weight loss of 11.2 kg in 16 weeks. Conjugated linoleic acid has also been found to aid reduction of body fat. The high protein content lends a high satiety value,helpful in a calorie-restricted diet. Studies have shown that consumption of cheese may have a suppressive effect on abdominal obesity,a known risk factor for developing high blood pressure,diabetes and coronary artery disease. Cheese provides high-quality protein. In the last few decades,new components called bioactive peptides have been identified in cheese. These are intermediate products of protein (casein) breakdown (proteolysis) into amino acids. This happens during ripening of cheese. Present in significant quantities,these have useful biological activities including blood pressure-lowering,mineral binding,antimicrobial,immuno-modulating,cell-modulating,anti-carcinogenic,anti-cariogenic,anti-thrombotic,anti-inflammatory and cholesterol-lowering activities. Some concerns exist regarding cheese being a non-vegetarian food. While it is an animal product,the issue seems to be the rennet used in formation of cheese. Most cheeses are made by adding a mixture of enzymes known as rennet to milk to curdle it. Traditionally,rennet was isolated from the stomach lining of calves. Today,this is not so. Rennet is produced by inserting the gene that codes for its production into bacteria. This allows for ready production of enzyme rennet and remains a product suitable to those consumers who do not favour an animal extract. Over 800 varieties of cheese exist; today the focus has shifted to making it a more healthy product. Low-fat,reduced fat,light,less fat,non-fat,fat-free,high on omega -3 fats and addition of sterols etc,are some of the growing trends bringing cheese into the functional foods market. The USFDA defines low fat as no more than 3 g fat per serving. Examples of low-fat cheese include cottage,ricotta,part skim mozzarella,feta,parmesan wherein the fat content varies from 0 to 6g fat /30 g.Some people may be sensitive to aged cheese,in whom it can trigger a migraine. People on antidepressants containing mono-amine oxidase inhibitors must check with their doctors. Also,those who are allergic to penicillin may react to blue cheese or cheese with moulds.
