Parmesan perks: Boosts digestion and bone health
Parmesan, or more accurately Parmigiano Reggiano, is more than just a hard Italian cheese with a distinctive, intense flavor. Recent scientific research suggests that even small, regular consumption of Parmesan can positively impact our digestive system by supporting healthy gut flora and also help strengthen bones.
Parmesan is more than just an addition to spaghetti. This unique Italian cheese not only enhances the flavor of dishes but also benefits the digestive system and aids in building strong bones. Discover how to incorporate Parmesan into your daily diet and why it's worth doing so regularly—albeit in moderation.
Parmesan – natural support for the gut and immunity
Parmesan, also known as Parmigiano Reggiano, offers an array of health benefits. This hard, long-aged cheese is rich in bioactive peptides that exhibit antibacterial effects and support gut microflora. Varieties aged for at least 12 months are particularly beneficial, as they develop compounds with anti-inflammatory and antioxidant properties during this time.
From a dietary perspective, Parmesan is considered a functional food, meaning it provides health benefits beyond its nutritional value. Adding a few shavings of Parmesan to a meal can aid digestion and alleviate intestinal problems, especially for those with sensitive digestive systems. It's no surprise it's often recommended in a light diet and on menus for patients recuperating after antibiotic therapy.
Parmesan is not just about taste—it's also an investment in bones
Beyond its impact on digestion, Parmesan plays a crucial role in preventing osteoporosis and strengthening the skeletal system. It contains a high amount of calcium, providing about 300 mg in a 1-ounce serving—nearly one-third of an adult's daily requirement.
It's important to note that Parmesan is one of the most easily absorbed sources of calcium in the diet. The presence of bioactive peptides and digestive enzymes formed during its long aging process facilitates easier absorption of mineral components by the body. Additionally, cheeses aged over 24 months contain minerals like selenium and chromium, which can boost immunity, regulate blood sugar levels, and protect cells from oxidative stress.
How to eat Parmesan to get the most out of it
Although Parmesan is high in calories (about 400 kcal per 3.5 oz), it shouldn't be avoided. The key is moderation and how it's used. Rather than making Parmesan the main ingredient of a dish, it's better to treat it as a flavorful seasoning—a few thin shavings can give a dish unique character and provide a substantial portion of calcium and protein.
Experts recommend consuming about 0.7 oz of Parmesan daily, roughly equivalent to one heaping tablespoon of grated cheese. This amount provides up to 10 grams of protein and plenty of minerals without the risk of excess saturated fats. Physically active individuals can consume a bit more to meet their higher energy and protein needs.
Parmesan in the kitchen – not just for pasta
Though commonly associated with Italian classics like spaghetti carbonara or risotto, Parmesan has many more culinary uses. It works great as a stuffing ingredient for baked vegetables, an addition to salads, and even as a topping for popcorn. It can create cheese crisps, enhance casseroles, or enrich homemade broth. Aged Parmesan not only adds depth of flavor to dishes but also a smooth consistency—it's best added at the end of cooking.
