The best cheese for strong bones, says the nutritionist – eat this not

Cheese really is the perfect food. It can be savory or sweet, and can be paired with almost any food. In addition, cheese not only tastes great, but it is also rich in many health-supporting nutrients.

“Cheese is a good source of protein – one ounce can contain between 6-10 grams of protein, depending on the type of cheese you choose,” Roxana Ehsani, MS, RD, CSSD, LDNRegistered Dietitian and National Media spokesperson for the Academy of Nutrition and Dietetics. “Cheese is the perfect food to include at snack times when looking for a source of protein to keep you feeling full and satisfied between meals, and pairs perfectly with crackers, grapes, apple slices or tomatoes.”

It’s also great for gut health.

“Some types of cheese may contain healthy bacteria that may act as probiotics, which can help support gut health, immune system, and overall health as well,” says Ehsani.

But one of the biggest health benefits of cheese is that it is an excellent source of calcium, a mineral essential for bone health.

“Most of the calcium in our bodies is stored in our bones,” explains Ehsani. “Low levels of calcium can lead to weak bones as well as an increased risk of fractures and bone disease. Adequate levels of calcium are also important for our teeth, heart, nerves, and muscles to function properly as well.”

There is one cheese that may be better than the rest for supporting your bones.

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Parmesan Not only does it have the highest amounts of calcium per serving among all other types of cheese, but it also contains phosphorous, another mineral important for bone support. Daily intake of calcium and 30% of the recommended dietary intake (RDI) for phosphorous. Most adults need 1,000 milligrams of calcium per day.”

One large study was published in Nutrition Journal It was found that adults who had higher intakes of calcium and phosphorous supported stronger bone mass.

Another benefit is that Parmesan is also very low in lactose thanks to its long aging period, Ehsani points out. So people with lactose intolerance may be able to eat Parmesan.

To get more Parmesan in your diet, you don’t need much to get the benefits.

“Just two tablespoons of Parmesan a day is a lot to get over 30% of the daily value for both calcium and phosphorous,” says Ehsani. “You can easily sprinkle Parmesan in a healthy eating style, you can add it to pasta sauce, and sprinkle it on top of your pasta or pizza dish.”

Are you looking for more ideas? Ehsani suggests that you can also enjoy a good portion of it with vegetables and fruits on a cheese board or at snack times. Plus, you can sprinkle a little over avocado toast or over a salad or cereal bowl for some bone-strengthening benefits.

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