blue cheese

bluecheese4

PRIMARY MICRO NUTRIENTS Calcium, Phosphorus, Potassium, Zinc, Selenium, Vitamin A, B2, B5, B6, B12, Folate
SECONDARY MICRO NUTRIENTS Magnesium, Copper, Iron, Vitamin B3, D
NUTRITIONAL HIGHLIGHTS High quality protein; Beneficial bacteria; Dental protection
FUNCTIONAL BENEFITS
  • Bacteria
    • Nourishes colon cells
    • Lowering blood cholesterol
    • Improving blood sugar control
    • Preventing overgrowth of Candida albicans yeast
    • Enhancing Calcium absorption
    • Enhancing growth of probiotic bacteria Lactobacillus and Bifidobacterium species
  • Dental Protection – aged cheeses such as Cheddar, Swiss, Blue, Brie prevent dental pH from falling to where tooth enamel is broken down by acids of plaque bacteria, thus preventing cavities
NUTRITIONAL NOTES Cheese should be kept in the door of the refrigerator (the warmest part)
DANGERS
  • Allergies
    • High allergy food, particularly with children due to lactose
    • Lactose levels in cheese lower than in milk due to breakdown of lactose in cheese production: hard, aged cheeses such as Cheddar and Swiss contain little to no lactose
RDA Blue cheese
Nutrient Unit per 100g
g 3700 42.41 1.1%
Energy kcal 2600 353 13.6%
Protein g 90 21.4 23.8%
Total lipid (fat) g 87 28.74 33.0%
Carbohydrate, by difference g 224 2.34 1.0%
Fiber, total dietary g 38 0 0.0%
Sugars, total g 0.5
Minerals
Calcium, Ca mg 1000 528 52.8%
Iron, Fe mg 8 0.31 3.9%
Magnesium, Mg mg 420 23 5.5%
Phosphorus, P mg 700 387 55.3%
Potassium, K mg 470 256 54.5%
Sodium, Na mg 1146
Zinc, Zn mg 11 2.66 24.2%
Copper, Cu mg 0.9 0.04 4.4%
Manganese, Mn mg 2.3 0.009 0.4%
Selenium, Se µg 55 14.5 26.4%
Vitamins
Vitamin C, total ascorbic acid mg 90 0 0.0%
Thiamin mg 1.2 0.029 2.4%
Riboflavin mg 1.3 0.382 29.4%
Niacin mg 16 1.016 6.4%
Pantothenic acid mg 5 1.729 34.6%
Vitamin B-6 mg 1.7 0.166 9.8%
Folate, total µg 400 36 9.0%
Choline, total mg 15.4
Betaine mg
Vitamin B-12 µg 2.4 1.22 50.8%
Vitamin A, IU IU 5000 721 14.4%
Vitamin E, total mg 15 0.25 1.7%
Vitamin D IU 600 21 3.5%
Vitamin K (phylloquinone) µg 120 2.4 2.0%
Lipids
Fatty acids, total saturated g 18.67
Fatty acids, total monounsaturated g 7.78
Fatty acids, total polyunsaturated g 0.8
Cholesterol 75
Amino Acids g
Tryptophan g 0.312
Threonine g 0.785
Isoleucine g 1.124
Leucine g 1.919
Lysine g 1.852
Methionine g 0.584
Cystine g 0.107
Phenylalanine g 1.087
Tyrosine g 1.295
Valine g 1.556
Arginine g 0.711
Histidine g 0.758
Alanine g 0.644
Aspartic acid g 1.436
Glutamic acid g 5.179
Glycine g 0.406
Proline g 2.1
Serine g 1.12

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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