A Festival of White

It is almost Shavuoth, and the aroma of dairy-based baked goods is already in the air. This is a great opportunity to remind us all that a diet rich in dairy products is good for our health, especially when we make the right choices.

Why should cheese be part of our diet?

“Cheese is an excellent source of high-quality protein. The protein in dairy products contains all the building blocks (amino acids) the body needs to build muscle mass, strengthen the immune system and ensure that body systems function properly,” said Moran Antebi Elisha, a clinical dietitian from the Nutrition Service at Hillel Yaffe Medical Center. “Additionally, they are a primary source of calcium in the Israeli diet. Consumption of calcium is important to strengthen our bones and prevent osteoporosis. The vitamin D found in cheese helps the body absorb calcium better, which is why consuming cheeses that contain a small amount of fat (5%-9%), especially those enriched with vitamin D is recommended. Types of cheeses that are particularly rich in calcium are hard yellow cheese, ricotta and hard cheeses like Parmesan or kashkaval," stated Entebbe Elisha.

Cheeses enriched with vitamins and minerals - what to look for?

Cheeses contain numerous essential vitamins such as vitamin B12, which is vital for the nervous system and blood, vitamin A, which helps vision, skin and the immune system, vitamin B2 (riboflavin), which assists with energy production and skin health, folic acid, and vitamin K2, found mainly in aged cheeses.

Vitamin D is not found naturally in cheese. Therefore, you should pay attention to which cheeses are enriched with it, by looking for the stamp “enriched with vitamin D” on the package. It is found in cheeses like Tara’s cottage cheese enriched with calcium and vitamin D, Danone's Multi yogurt, Tnuva's enriched milk beverage, and Yotvata’s 4.5% soft white cheese.

Cheeses also contain other important minerals such as phosphorus, magnesium, zinc and potassium, which are essential for heart health, the nervous system and for controlling blood pressure. However, it is important to note the sodium content and choose low-sodium cheeses.