15 Amazing Benefits of Cheese + Risks

The Benefits of Cheese depicting a cheese board full of aged cheeses by The Healthy RD

Cheese has gotten a bad rap for a LONG time.  I’m here to set the record straight. Can it actually be GOOD for you? Find out 8 reasons why aged cheese may benefit your health. 

But first, let’s explore a little controversy and history of this savory snack. 

Some doctors vilify dairy; others think it is a necessary, mineral-rich food for our health. 

Some environmentalists cringe at cheese and dairy due to methane emissions from cows. Yet others believe that regenerative practices in some dairy farms help the carbon footprint.

Me?  I’m one to read all of the research, try both sides of the fence, and here’s what I found.

Does Cheese Fit our Ancestral Mold?

Many health experts turn to our ancestor’s eating patterns to determine if we should or should not eat certain foods.  The Paleolithic period of time falls about 10,000 years ago, where humans primarily ate foods derived from nature. Believe what you want about Paleo diet trends: Goat cheese is thought to have first been eaten at least 7,500 years ago.

Close enough, perhaps, to the Paleo period.  I will present reasons why aged cheese may be worth adding to your diet, regardless of the Paleo movement.

Fascinating History of Cheese

All cheese, aged or not, begins by separating the curds from the whey. The curds are then used to make both fresh and aged cheeses.  Fresh cheeses become cottage cheeses or fresh mozzarella, very mild in taste and high in moisture.

Aged cheeses are stored, often 6 months or more, in controlled conditions. This allows for unique flavors to develop.  Temperature, humidity, mold, and bacteria are important factors to make a safe, healthy, unique, and delicious aged cheese.

Did you know?

Cheddar cheese originated in a village named Cheddar in England? 

The village of Cheddar contains several caves, which provide the ideal conditions for making cheddar’s notorious taste.

Brie is also named after the region where it originated in France.  It is a soft cow’s-milk cheese that must be warmed to room temperature to obtain the best flavor.

Blue Stilton cheese is made exclusively in the three counties of Derbyshire, Leicestershire, and Nottinghamshire from local milk.  At peak times the milk may be obtained from all of England and Wales.

Dairy Sensitivity is a Big Deal

Should you avoid dairy or not?  I can’t talk about cheese without talking about food allergies and sensitivities. It is a big problem.  Dairy is at the top of the list of common food intolerance.

A few years ago, I eliminated dairy and other big food sensitivities for 3 weeks.  I highly recommend trying this if you suspect you have food sensitivities.

 I began dreaming of cheese, however.  No really.  I dreamt of cheese day and night, and it was my only fantasy.  I’m sorry to all you men out there.

I thought I would miss warm bread from the oven, but no.  Cheese had my number. 

I craved it so much; could it actually be good for me? Could my body really need it?

Adding dairy back was rocky, but I found that I was tolerant of cheese and thrived on many kinds out there.

An important note:  if you don’t tolerate cow’s milk cheeses, you may be ok with goat or sheep. Slowly introduce small amounts of goat or sheep milk cheeses to see.  Different proteins are present in goat and sheep milk. Or try Jersey cow’s milk cheeses.

 The answer may be different for you, but here are 8 reasons why aged cheese may benefit your health.

8 Health Benefits of Aged Cheeses

1.  Fermented Cheese is Healthy

Fermentation is a hot area in health research right now.  We are really going back to our ancestral roots with this one.   Cheeses aged over 60 days can be legally made from raw milk.  This raw milk gives the cheese a boon for the fermentation process.

Did you know that Parmigiano-Reggiano cheese is made only from raw milk?

Fermented foods are getting press because they may help treat chronic illnesses. These include digestive disorders, mood disorders, diabetes, obesity, and autoimmune diseases.

You can identify fermentation by taste:  it’s often tangy and complex in flavor.  

Tip: Watch out for giant, factory-made cheeses.  They may not have the raw milk advantage during the cheese-making process.

2.  Cheese for Weight LossPostmenopausal women who ate aged cheeses had lower belly fat amounts than those who didn’t eat aged cheeses in a long-term study.

Further, full-fat milk products were related to lower amounts of obesity in young Latino children.

Adding to the mounting evidence, a recent study of healthy Irish adults found that total dairy intake was related to lower body mass index, body fat, and better waistlines.  

However, people eating non-aged cheeses, aka processed cheese, gained weight in another study. Aged cheeses did not appear to make people gain weight.

It appears the aging process may be the important factor for staying leaner when eating cheese.


2. Aged Cheeses may Help Protect your Bones


A long-term study evaluated the effects of dairy on bone health.  This study found that postmenopausal women who ate fermented dairy products had better bone size than those who did not eat fermented dairy. This study was observational, so it does not necessarily mean cause and effect. 

Other research showed that eating cheese was related to better bone density in men, but not women.

Dairy may be more protective for bone health in people who supplement their diets with vitamin D3 supplements.


4. There are Probiotics in Aged Cheese 

Aged cheeses are a great way to get probiotics.  These probiotics in aged cheese can set up residence in the digestive tract. This is an important feature of an effective probiotic.

The probiotics in cheeses can be super complex too.  I mean that they are complex in a good way. In fact, over 300 strains of probiotic bacteria were found in 45 samples of cheeses.

Fermentation of various cheeses brings about unique probiotics.  The possible number and amount of probiotics of various cheeses are seemingly endless.

5.  Aged Cheese Flavors Foods

Aged cheeses have complex and unique flavors. Flavor makes food a lot more exciting. Where the aged cheese is present, a distinctive and surreal quality abounds.  Remember my dreams? 

We are drawn to cheeses for these reasons.  Among these are savory tastes, along with the creamy mouth-feel that fats bring.


The bacteria and enzymes present in aged cheeses break down proteins and fats. This makes unique and flavorful substances.

The fermentation process also makes acid, which adds flavor complexity.

6. Cheese is Nutritious

Nutrition content of cheese is high, especially if it is organic cheese. It has more omega 3 fats and CLA than conventional cheeses. 

Full-fat cheese contains vitamin K2, an important nutrient for heart and bone health.  Natto still beats it for vitamin K2 content, but it’s much harder to find.

Cheese is also a great source of protein, amino acids, medium chain fats (healthier saturated fats), and omega-3 fats. It has more healthy fats if made from grass-fed cows.

Other vitamins and minerals present in aged cheeses: 

  • Calcium
  • Zinc
  • Phosphorus
  • Vitamin A
  •  Small amounts of vitamin D
  • Vitamin  B2 (riboflavin)
  • Vitamin B12
  • CLA (conjugated linoleic acid), a potential cancer-fighter and metabolism booster


7.  Aged Raw Milk Cheeses Help Gut Health

Cheese contains lots of healthy compounds besides vitamins and minerals. These include anti-microbial compounds called immunoglobulins, which may help immunity.

Aged cheeses have lactic acid, which inhibits the growth of listeria, a harmful microbe. Cheeses have enzymes thought to be good for digestion and blood pressure.

Cheese contains whey and amino acids which help protect the gut lining.


8.  Aged Cheese; Can it be Good for the Environment?  


Can some cheeses be good for the environment? With food, I always try to remember the impact on the ecosystem as a whole, not just a carbon or methane number.  

Holistically managed dairy farming is also known as regenerative farming. This type of farming uses sheep, cows, or goats to help restore soils. This also can be good for water systems and more.

We are faced with daily food recalls due to modern high-tech agricultural practices. Regenerative farming practices in dairy farms may save food waste and environmental costs.

Your choice matters.  I’m not talking about any buying any old cheese on the shelf.  I’m talking about cheeses derived from animals raised in a regenerative way. 

Regenerative is the new organic.  It may be better than organic in countless ways because it focuses on replenishing the soil as well as avoiding chemical use.  You might find a cheese that is from grass-fed animals and humanely raised a good bet. When in doubt, visit your farmer.

Buy specialty and artisan cheeses where the animal, whether goat, sheep or cow, was raised with care.


How to Enjoy Cheeses

Savor aged cheeses like you might savor a good wine or book.  Warm them up to room temperature.  Get some candlelight going.  

Enjoy aged cheeses when it heightens your senses. The experience is as important as or more important than calories, saturated fat, or any other number you can throw in a column.

The information on this website has not been evaluated by the Food & Drug Administration or any other medical body and is shared for educational purposes only. Consult your doctor or healthcare provider before making changes to your supplement regimen or lifestyle.


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