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How Important Is Cheese

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Nutrient profile & recommendations

Cheese contains the goodness of a number of essential nutrients, including protein, calcium, zinc, phosphorus, magnesium, vitamin A, vitamin B2 (riboflavin) and vitamin B12.

The amount of nutrients in cheese may vary depending on the composition of milk used and also how the cheese is made, but the major nutrients found in cheese include: [1,2,3,4]:

Protein – is important for growth and development, and helping to build and repair tissues in the body.
Calcium – is important for the health of bones and teeth, and for normal nerve and muscle function.
Zinc – can contribute to the structure of skin, can assist in wound healing, and can also help support immune function.
Phosphorus – is important for the health of bones and teeth.
Vitamin A – is a fat soluble vitamin which is important for vision, for maintaining the health of skin, as well as being important for bones.
Vitamin B2 (Riboflavin) – is involved in converting energy from food, for use by the body.
Vitamin B12 – is important for producing cells in the body, such as red blood cells.
The Dietary Guidelines for Australians recommend that we enjoy a wide variety of nutritious foods and include milk, yogurt, cheese and/or alternatives (choosing reduced fat varieties where possible), for the nutritional benefits they can provide – particularly calcium [5,6].

According to the 1995 National Nutrition Survey, dairy foods are the richest source of calcium in the Australian diet, providing over 50% of the total calcium in an adult’s diet and over 60% for children – cheese alone accounts for nearly one-fifth of this (approximately 18%) [7].

The recently released Nutrient Reference Values for Australia and New Zealand recommend 1000mg of calcium per day for adults (19-50 years)[2]*. This can be achieved with 3-4 serves of dairy per day, whereby a serve of dairy

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