top of page

Health Benefits - Cheese


This Italian cheese plays a significant role in Italian cuisine, and owing to its fame; it is now available throughout the world. Mozzarella is a soft and mild-tasting fresh cheese that originated in Italy. However, at the current time, Mozzarella production happens all around the world. Buffalo milk is used to make authentic, traditional Italian Mozzarella, but many producers in different countries now use regular cow’s milk.


Mozzarella is lower in calories and fat than hard types of cheese like Cheddar. Like all cheese, Mozzarella is low in carbohydrate and only contains around two grams of carbs per 100g. This cheese also supplies a decent amount of protein, containing more than 22 grams per 100g. Mozzarella provides an excellent source of vitamin B12 and vitamin D. Calcium is the major mineral in Mozzarella, with the cheese containing more than 50% of the daily requirement of calcium per 100 grams. Other minerals of note include phosphorus, sodium, selenium, and zinc.


Mozzarella is very low in calories compared to most other cheese varieties.


It contains a Significant Source of Calcium (More Than Other Fresh Cheese). While Mozzarella provides 51% of the daily value per 100 grams, other varieties of soft cheese like Brie and Camembert contain 18% and 39% respectively. Calcium is an essential mineral, and a sufficient intake is vital for maintaining healthy bones and teeth.


Conjugated linoleic acid is a naturally-occurring form of trans fat that occurs in food from ruminants (animals raised on grass). Researchers believe that CLA offers health benefits. Clinical trials suggest that CLA may help to inhibit oxidative stress, and it may also upregulate the body’s immune function. Mozzarella cheese is one of the richest food sources of CLA, and it provides a higher amount per gram than most forms of dairy and meat.


Mozzarella Is Very Protein Dense: Not many foods compare to meat for protein density, but Mozzarella is a reasonably protein-dense food.


Nutrition Profile of the different types: which should we use? Nutritionally, each type of Mozzarella is almost the same. The only (minor) difference is that shredded cheese will contain slightly fewer nutrients and minerals since it is not 100% cheese. Fresh mozzarella tastes better. For this reason, Chef Med only uses fresh and authentic Mozzarella.



Ricotta cheese is a soft cheese often used in Italian dishes. Ricotta has multiple health benefits 


Protein: 64g of whole milk ricotta cheese has 14 g of protein. This is 28 per cent of your daily value of protein.


Calcium: Calcium is needed for strong bones, and is found in all dairy products. Ricotta cheese is no exception. 64g  serving has 257 mg of calcium or 26 per cent of your daily recommended value.


Omega Fatty Acids: Omega-3 and omega-6 fatty acids are known for helping to prevent heart disease and cancer, and they are healthy for the body. Ricotta cheese is a rich source of both. 


Minerals: Ricotta is a great source of phosphorus (20%), zinc (10%) and selenium (26%).


Vitamins: One serving of ricotta cheese is a good source of Vitamin A (11% daily value), Riboflavin (14%) and Vitamin B12 (7%).



Parmesan Cheese is a delicious dairy food that offers a range of nutritional benefits. 


Parmesan is an Italian hard aged cheese, and it undergoes a lengthy ageing process that averages two years. “Parmesan” is the English name for the cheese, and the original Italian name is Parmigiano-Reggiano.


Notably, the cheese has ‘Protected Designation of Origin’ (PDO) status within the EU. Under this protection scheme, only cheese made within the following Italian regions may use the name ‘Parmigiano-Reggiano’ or ‘Parmesan’ within the EU: Bologna, Mantua, Modena, Parma, Reggio Emilia.


However, outside the European Union, the generic term ‘Parmesan’ may be used for cheese that resembles Parmigiano-Reggiano. At Chef Med, we only use authentic original Parmigiano-Reggiano.


Parmigiano-Reggiano is made using unpasteurized raw cow’s milk from grass-fed cows. During the ageing process, a master cheese grader stringently inspects every Parmigiano-Reggiano wheel at the 12-month mark.


Parmesan provides substantial amounts of protein, and it is far higher in protein-density than other types of cheese. It is the most protein-dense among all cheese and also beats any meat on a gram-for-gram basis.


Parmesan Is a Substantial Source of Minerals: There are seven minerals that humans need to acquire in large amounts. These minerals include Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium and Sulphur. Parmesan provides a substantial amount of all of these. 


It Contains a Good Supply of Omega-3: It is difficult to find the pre-formed omega-3 fatty acids DHA and EPA in food other than oily fish and seafood. These fatty acids have proven health benefits such as reducing triglycerides, reducing inflammation, improving vascular function and lowering blood pressure.


Provides a Good Amount of Menaquinone (Vit K2): It was once a little-known vitamin, but more people know the importance of vitamin K2 (menaquinone) these days. For example, vitamin K2 may have benefits regarding helping inhibit calcification of arteries, Improved bone and muscle health and reducing the risk of osteoarthritis


It is Good Source of Fat: Parmesan consists mainly of two parts saturated to one part monounsaturated fat, with a small amount of polyunsaturated fatty acids.


Parmesan cheese has several potential Probiotic Benefits. Probiotics have been an area of intense research in recent times, and some researchers believe they can improve our gut (and overall) health. One study that analysed a 12-month aged Parmigiano-Reggiano cheese confirmed this, and it found numerous Lactobacillus bacteria species.



Feta cheese is one of the most popular cheese in the world. Feta cheese is a brined white cheese that comes from sheep’s milk and goat’s milk. Originating in Greece, this cheese has become a staple cheese option for many different Mediterranean dishes. 


Cancer: There is a very low concentration of unhealthy fats in this cheese, which probably makes it a beneficial food item for protecting you against breast cancer, according to research published in the Food Chemistry journal. 


Immune System: One of the proteins in this cheese, histidine, becomes histamine in the body and triggers a minor burst of activity in the immune system. This sort of regular work is important to keep the immune system working properly.


Healthy Gut: Feta cheese is packed with more than a dozen different probiotics, which can restore the bacterial balance of your gut and limit symptoms of leaky gut or irritable bowel syndromes. 


Eye Disease: As a great source of riboflavin, this cheese is able to stimulate eye health and lower your risk for cataracts and macular degeneration.


Anaemia: Calcium is critical to the absorption of iron in the body, which prevents anaemia. Furthermore, calcium and other minerals are needed for bone health and a lower risk of osteoporosis.

bottom of page