Cheese: A nutritive dairy powerhouse with ancient roots

08/13/2025 / By Laura Harris

Cheese-making dates back over 7,000 years, with origins in the Middle East. Over centuries, cheese-making techniques had been refined by Roman artisans and European monasteries, leading to the diverse varieties enjoyed today.
Cheese provides high-quality protein, healthy fats, calcium, B vitamins, vitamin K2 and probiotics, making it a good source of essential nutrients that support bone, brain, muscle and gut health.
While cheese promotes bone strength, cognitive function and immune health, it may cause issues for those with lactose intolerance or sensitivity to milk proteins. Commercial cheeses may contain additives and contaminants.
To maximize benefits and reduce toxins, opt for organic, grass-fed, raw and minimally processed cheeses, which are less likely to contain hormones, antibiotics or harmful residues.
Cheese enhances a wide range of dishes, from comfort foods like mac and cheese to gourmet options on charcuterie boards, making it both a staple and a delicacy enjoyed by many.

Cheese is one of the most cherished, versatile dairy products in the world, celebrated for its rich flavors, diverse textures and impressive nutritional profile. Made from cow, goat or sheep’s milk, cheese has been a dietary staple for millennia, serving both as a survival food and a gourmet delicacy.

Cheese-making dates back over 7,000 years, with archaeological evidence suggesting it originated in the Fertile Crescent (modern-day Middle East). Early civilizations discovered that milk could be preserved by curdling and pressing it, leading to the creation of primitive cheeses.

During the time of the Roman Empire, cheese production became a refined craft, with different regions developing unique varieties. Monasteries in medieval Europe further perfected cheese-making techniques, giving rise to iconic cheeses like Gouda, Brie and Roquefort.

Today, industrialization has made cheese widely accessible, though mass production has also introduced concerns like the use of additives, pasteurization and loss of traditional fermentation benefits.

Nutritional profile and health benefits

Cheese is a concentrated source of essential nutrients, including:

High-quality protein (all nine amino acids)
Healthy fats, like unsaturated fats and omega-3s (in grass-fed varieties)
Calcium and phosphorus
Vitamin B12
Vitamin K2 (in aged cheeses like Gouda and Brie)
Probiotics (in raw, fermented cheeses)

Cheese is packed with high-quality protein and essential vitamins and minerals that support overall health. Its rich calcium and vitamin B content promotes strong bones, muscle growth and cognitive function, while probiotics in fermented varieties enhance gut health. From aiding energy metabolism to preventing osteoporosis, cheese offers a natural and delicious way to meet key nutritional needs. (Related: Fermented cheese whey can reduce symptoms of atherosclerosis.)

Here are some health benefits of eating cheese, according to research:

Supports muscle growth and repair

Cheese is rich in high-quality protein, providing essential amino acids needed for muscle maintenance and recovery after exercise.

Supports brain function and hormone production

Vitamins B12 and zinc in cheese play key roles in cognitive health, neurotransmitter synthesis and the regulation of hormones like insulin and thyroid hormones.

Supports healthy bones, teeth and nerve function

The high calcium and phosphorus content of cheese strengthens bones and teeth while also aiding proper nerve signaling and muscle contractions.

Supports energy metabolism and neurological health

Cheese contains riboflavin and folate which help convert food into energy and support healthy brain function and mood regulation.

Helps direct calcium to bones and teeth

Vitamin K2 in certain cheeses (like Gouda and Brie) ensures calcium is deposited where it is needed, reducing arterial calcification and improving skeletal health.

Promotes gut health and immune function

Probiotics in fermented cheeses (e.g., cheddar, Swiss) support a healthy gut microbiota, strengthening immunity and reducing inflammation in the process.

Common cheese varieties and their nutritional benefits:

Cheddar – High in calcium and protein
Swiss – Rich in vitamin B12 and low in sodium
Blue cheese – Contains mold-derived compounds that may support gut health
Goat cheese – Easier to digest for people sensitive to cow’s milk

Cheese offers numerous health benefits, making it a nutritional powerhouse. Aged cheeses like cheddar contain little to no lactose, making them easier to digest for people with lactose intolerance. Additionally, cheese provides bioavailable nutrients more efficiently than supplements, and fermented varieties (such as raw cheddar or kefir cheese) can enhance gut microbiome diversity.

However, some individuals may experience digestive discomfort after eating cheese due to lactose intolerance or inflammation from casein sensitivity. Many commercial cheeses also contain additives like anti-caking agents, artificial colors and preservatives, which may detract from their nutritional value.

Toxins in cheese: The importance of organic and clean sources

Conventional dairy farming often involves practices that introduce harmful substances into cheese, including synthetic hormones (like rBGH, which is linked to endocrine disruption), antibiotics (contributes to antibiotic resistance) and pesticides (such as glyphosate residues found in non-organic feed). Some processed cheeses may also contain trace amounts of heavy metals like lead, cadmium or aluminum from processing equipment.

To minimize your exposure to these chemicals, choose cheeses that are organic, grass-fed, raw and unpasteurized. By selecting high-quality organic cheese, you can enjoy the health benefits of this superfood while reducing potential risks.

Culinary uses of cheese

Cheese is a culinary cornerstone, appearing in many dishes worldwide, such as:

Classic cheese-based dishes

Macaroni and cheese – A creamy, comforting staple
Pizza margherita – Features fresh mozzarella
French onion soup – Topped with melted Gruyère
Greek spanakopita – Feta cheese in spinach pastry
Swiss fondue – Melted Emmental or Gruyère for dipping

Gourmet and healthy uses

Charcuterie boards – Pair aged cheeses with nuts, fruits and honey
Keto-friendly snacks – Cheese crisps or stuffed jalapeños
Salads – Crumbled goat cheese or shaved Parmesan

Cheese is a nutrient-dense ancient food that, when sourced responsibly, offers immense health benefits. While mainstream media often demonizes dairy, traditional cheese, especially organic, raw and grass-fed, remains a valuable part of a whole foods diet.

This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern.

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Watch this video to learn about the health benefits of eating cheese.

This video is from the All About Herbs channel on Brighteon.com.