What Happens to Your Body When You Eat Cheese Every Day

Cheese is widely enjoyed. Many dishes include it, from classic comfort foods like mac and cheese to sandwiches, casseroles, salads, pizzas and more. Cheese elevates culinary dishes with flavor, aroma, texture and color. And with an impressive nutritional profile, cheese offers protein, fat, calcium, phosphorus, potassium and vitamin B12—making it an important food for a balanced diet.

Still, cheese often gets a bad rap for its high fat content. Does its reputation make you wonder what would happen to your body if you were to eat cheese every day? Keep reading to find out what the research has to say.

Why We Love Cheese

It May Help You Reach Your Daily Calcium Intake

It is recommended that adults between the ages of 19 and 50 get 1,000 milligrams of calcium daily. Calcium is well-known for supporting bone development and maintaining healthy bones, and it also plays essential roles in blood circulation and muscle and nerve functions.

Most cheeses are rich in calcium, though hard cheeses tend to have more calcium than soft cheeses. For example, according to the USDA, a 1-ounce serving of Cheddar cheese contains about 200 mg of calcium—fulfilling one-fifth of your daily calcium needs—while a 1-ounce serving of Brie only has 52 mg.

Studies have indicated that eating higher-calcium cheese may protect against obesity, high blood pressure and type 2 diabetes. Other studies have reached similar findings regarding dairy in general, but more research needs to be done, since the studies' results are mixed.

It May Promote a Healthy Gut

While there is a lot of focus on yogurt offering probiotics—the good bacteria that keep the gut healthy and contribute to overall health—some cheeses may also have probiotics, including Swiss, Cheddar, Gouda, Edam, Gruyère and cottage cheese. These probiotics may keep the gut healthy by producing short-chain fatty acids, increasing the absorption of calcium, iron and magnesium and maintaining the overall structure and function of the gut.

Eating these cheeses fresh and uncooked is best, as heat can destroy the probiotics. So add cheese slices to your favorite sandwiches or serve cottage cheese as a salad with crunchy bell peppers and tomatoes for a light afternoon snack.

It Might Improve Your Oral Health

Eating cheese may also benefit your oral health. The presence of probiotics and other components of cheese may positively influence the types of bacteria and pH in saliva. Eating cheese may create a more alkaline environment in the mouth, which works with the nutrients found in cheese to reduce cavities, inhibit demineralization of the teeth and encourage remineralization.

It Might Lower Your Risk of Heart Disease

Saturated fats make up about 60% of the fat in most cheeses. While saturated fats have been linked to elevated risk of heart disease, this finding cannot be generalized, as there are different types of saturated fats and not all kinds necessarily lead to a heightened risk for heart disease. In fact, one study found that those who ate full-fat cheese saw a reduction in total cholesterol and "bad" LDL cholesterol, bringing their numbers into a healthy range. Individuals who regularly consume dairy had a reduced risk of cardiovascular disease. Of note, whether the dairy was full fat or low fat didn't seem to matter. In particular, the study authors say that fermented dairy—including yogurt and cheese—seems to have the greatest benefits. With that said, they also note that these results describe a moderate intake of these foods and that research is less conclusive when a larger amount is consumed. Based on the studies included in this review, they recommend 200 grams of dairy per day—about a cup of yogurt a day or three servings of cheese per week.

It's important to remember that these are just guidelines. Depending on your health, lifestyle choices and genetics, you might be able to eat more—or less—than this recommended amount.

It May Help with Weight Management

Dairy has long been through a back-and-forth regarding its role in weight management. One study found that individuals who self-reported a higher cheese intake (3 or more servings per day) were more likely to be at a "normal" weight, and those who reported lower cheese intake per day were more likely to have obesity. This is just one study, but it's possible that the combination of nutrients and protein contributes to the association between cheese and weight management.

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Nutrition Information

Nutrition information varies widely between different types of cheeses. Generally, cheese contains calcium, sodium, phosphorus and some aged cheeses may contain probiotics. Here is nutrition information for one-ounce of three types of cheese: Hard (Cheddar), semi-soft (Gouda) and soft (feta):

	Cheddar	Gouda	Feta
Calories	115	101	75
Carbohydrates	0.6 g	0.6 g	1 g
Dietary fiber	0 g	0 g	0 g
Total sugar	0 g	0.6 g	0 g
Added sugar	0 g	0 g	0 g
Protein	7 g	7 g	4 g
Total fat	9.5 g	7.8 g	6 g
Saturated fat	5 g	5 g	3.8 g
Cholesterol	28 mg	32 mg	25 mg
Sodium	180 mg	232 mg	323 mg
Calcium	199 mg (15% DV)	198 mg (15% DV)	140 mg (11% DV)
Phosphorus	129 mg (10% DV)	155 mg (12% DV)	96 mg (8% DV)
Vitamin A	74 mcg (8% DV)	47 mcg (5% DV)	35 mcg (4% DV)

Is Cheese Safe for Everyone?

For food safety reasons, sodium is added to cheese to minimize bacterial and fungal growth that can cause spoilage. Sodium also enhances the cheese's flavor, making it more savory and satisfying to the palate. However, a high intake of sodium can negatively impact your health, especially your heart health. Limiting your salt intake to no more than 2,300 mg of sodium per day—and ideally less than 1,500 mg—can help keep your blood pressure and heart healthy.

Some cheeses, including Cheddar, mozzarella and Swiss, are often lower in sodium than others. As an example: One slice of Cheddar cheese (1 ounce) has about 180 mg of sodium, making up 8% of your daily sodium limit. However, even within one variety, sodium content can vary from brand to brand, so it's best to check the Nutrition Facts label for each product.

If you have lactose intolerance, you may have avoided eating lactose-containing dairy products to prevent cramps and unnecessary bathroom trips. While you might have turned to lactose-free dairy products and non-dairy alternatives to get your dairy fix, you may still be able to enjoy eating many regular cheeses, since aged and hard cheeses are naturally low in lactose.

5 Ways to Enjoy Cheese

For many, cheese is a staple food in the refrigerator and it comes in many different shapes, sizes, varieties and flavors. Simply swapping out a cheese variety for another can change an entire dish. Here are some of our favorite ways to enjoy cheese:

• Charcuterie board: Pair different types of cheese with whole grain crackers or baguette, meats, nuts, dried fruits, jams and mustards for a party, fun dinner or snack.
• Sauces and dips: Cheese sauce is a must for mac and cheese, but it's also essential for nachos, cheesesteak sandwiches or a bowl of queso.
• Melty topping: Most casseroles, or pizza, wouldn't be the same without a melty cheesy topping. Cheese that shreds well is perfect, such as Cheddar, Monterey Jack, colby, or mozzarella.
• Salad: Sprinkle feta into a tomato and cucumber salad, blue cheese on a spinach salad or Parmesan in your Caesar salad for the perfect bite of umami.
• Garnish: If you're not one to turn down a sprinkle of cheese, then a cheese garnish is right up your alley. Whether it's a sprinkle of Parmesan on your spaghetti or queso fresco on your tacos, a garnish of cheese always hits the spot.

Recipes to Try

Winter Charcuterie Board

4.5

Loaded Zucchini Casserole

4.7

Blue Cheese Broccoli Salad

5.0

Our Expert Take

If you are not allergic to milk protein, enjoying cheese every day is probably fine—and may offer potential health benefits when eaten in moderation. Choose lower-sodium cheese if you need to watch your sodium intake due to a medical diagnosis, such as high blood pressure. But if you have low blood pressure, the sodium in cheese may actually be beneficial. Evidence is inconclusive regarding the saturated fat in cheese, which is another reason to stick to moderate portions. Cheese complements a wide array of delicious dishes—find out how by trying out our cheese recipes.

Frequently Asked Questions

• It is OK to eat cheese everyday?

  It's perfectly fine to eat a serving or two of cheese each day. Cheese is loaded with essential vitamins and minerals that are needed for health. Cheese can be problematic for some who can't digest lactose, so it's best to choose a lower lactose cheese. Cheese also has saturated fat and can be high in sodium, so if you are advised to watch your sodium intake, choose a lower sodium cheese, like Swiss or goat cheese.
  

• What is the healthiest cheese?

  All cheeses have good nutrients, but when choosing the best cheese for you, consider your health needs. Cheeses like mozzarella, Cheddar, cottage cheese and ricotta are higher in protein and may be good for weight management. If you're looking for a lower lactose cheese, you might want to choose an aged cheese, such as Parmesan or Swiss. When buying a cheese, ensure it meets your health goals.

• What is a serving of cheese?

  Typically, a serving of a hard, formed cheese is 1-2 ounces, which is about the size of your thumb. A serving of cottage cheese or ricotta is 1/2 cup.