Nutrition expert Irina Pisareva highlights several cheese varieties as especially healthful choices for everyday diets. Among these, mozzarella, feta, goat cheese and Parmesan stand out for their nutrient density, delivering essential vitamins, minerals and amino acids that support overall wellness.
According to Pisareva, cheese belongs in a balanced diet, thanks to properties that can benefit heart health and bone strength. The natural calcium reserves paired with vitamin D play a role in maintaining strong bones, while minerals and bioactive compounds help support immune function and gut health. In moderate amounts, cheese can be part of a heart-smart eating plan that emphasizes variety and portion control.
The expert also points to younger cheese varieties like mozzarella, feta and goat cheese as notable options. These typically come with lower calorie counts and a rich profile of vitamins and trace elements, making them accessible for people managing caloric intake without sacrificing essential nutrients.
Mozzarella cheese is traditionally made from buffalo milk, which contributes a distinctive texture and flavor. It tends to be lower in calories relative to some other cheeses and can fit into many dietary approaches. It provides tryptophan and valine, amino acids connected to mood regulation and muscle maintenance, along with high levels of calcium and phosphorus and a substantial portion of vitamin B12. This combination supports red blood cell formation and energy metabolism, and it can be especially helpful for those managing anemia or protein gaps in the diet. White cheeses derived from sheep or goat milk also offer beneficial minerals, provided they are not overly salty. Their phosphorus and calcium support bone and dental health, and goat cheese, in particular, is often better tolerated by individuals with lactose sensitivity. It remains a good source of iron, magnesium and potassium, contributing to muscle function and electrolyte balance.
The nutritionist also includes Parmesan in the list of ancient cheese varieties known for their robust nutrient content. Parmesan supplies a high amount of essential amino acids and minerals like phosphorus and isovaleric acid, a compound associated with calming and anticonvulsant effects in some contexts. Its iron and calcium content is notably strong, which can help with bone density and oxygen transport in the blood. While it is wise to enjoy Parmesan in moderation due to its concentrated nutrients and salt content, small, regular additions can complement a varied diet and support mineral intake.
Overall, the emphasis is on thoughtful inclusion rather than excess. A handful of these cheeses, integrated into meals alongside fruits, vegetables, whole grains and lean proteins, can contribute to a well-rounded nutritional pattern. The key is balance: diversify cheese choices, monitor sodium levels, and pair dairy with other nutrient-rich foods to maximize absorption and overall dietary quality.
In summary, cheeses such as mozzarella, feta, goat cheese and Parmesan offer valuable nutrition when consumed as part of a varied diet. They provide essential minerals, vitamins and amino acids that support bone health, immune function and energy metabolism, while also offering options that fit different taste preferences and dietary needs. With mindful portions and smart pairings, cheese can be a flavorful and beneficial component of daily eating in Canada and the United States, aligned with contemporary nutrition guidance.
Earlier insights from another nutritionist, Solomatina, discussed the unique properties of cheese and reinforced the idea that cheese can play a meaningful role in a healthy eating pattern when chosen and prepared thoughtfully.