12 Surprising Health Benefits Of Blue Cheese Backed By Science
Veined slices supply calcium and probiotics to strengthen bones and aid digestion.
Blue cheese, famous for its velvety texture, distinctive aroma, and bold flavor, is more than just a delectable addition to salads, sauces, and gourmet platters. This centuries-old cheese, marbled with Penicillium cultures, is a powerhouse of essential nutrients and bioactive compounds, offering a wide range of health benefits validated by scientific research. In this article, we explore twelve proven health benefits of blue cheese, its nutritional profile, types, tips for safe consumption, and answers to common questions.
What Is Blue Cheese?
Blue cheese is a type of cheese that is intentionally inoculated with edible Penicillium mold cultures, resulting in characteristic blue or green veins throughout its body. These cheeses are known for their bold taste, creamy or crumbly textures, and unique tangy aroma. Common varieties include Roquefort (France), Gorgonzola (Italy), Stilton (UK), and Danablu (Denmark). Blue cheese is made from cow, sheep, or goat milk and aged for several weeks or months, allowing the mold to develop and impart complex flavors.
Nutritional Profile Of Blue Cheese
| Nutrient | Amount (per 28g / 1oz serving) |
|---|---|
| Calories | 100 |
| Protein | 6g |
| Total Fat | 8g (5.3g saturated) |
| Carbohydrates | <1g |
| Calcium | 150mg |
| Phosphorus | varies |
| Sodium | ~400mg |
| Vitamin B12 | present |
| Riboflavin | present |
| Selenium | present |
Blue cheese is also rich in probiotics (beneficial bacteria), due to the fermentation and aging process. It contains almost no carbohydrates, is gluten-free, and packs a host of minerals essential for bone, heart, and immune health.
12 Health Benefits Of Blue Cheese
Supports Bone Health
Blue cheese is an excellent source of calcium and phosphorus, both of which are vital for building and maintaining strong bones. A single ounce supplies about 15% of the recommended daily calcium for most adults. Regular consumption may help prevent osteoporosis and improve overall bone density, especially in older adults and post-menopausal women.
Protects Dental Health
The high calcium and phosphorus content in blue cheese helps strengthen tooth enamel and support healthy gums. Eating calcium-rich foods like blue cheese may lower the risk of enamel erosion and tooth decay[.
May Reduce Risk of Heart Disease
Blue cheese contains spermidine, a natural compound linked to cardiovascular benefits. Research suggests it may reduce age-related arterial stiffness, inhibit arterial plaque formation, and potentially protect against heart disease. Calcium and certain dairy fats in blue cheese may also exert a neutral or even positive effect on heart health if consumed in moderation.
Promotes Healthy Weight Management
The combination of high-quality protein and healthy fats in blue cheese promotes satiety, which can help control appetite and reduce calorie intake. Some studies connect blue cheese calcium intake to lower levels of visceral fat (fat stored around the abdomen) and better overall weight management.
Boosts Immune Function
Rich in immune-supportive vitamins (like vitamin A and B12), minerals (selenium, zinc), and probiotics, blue cheese contributes to a robust immune response. Its beneficial bacteria help balance gut microbiota, a key pillar for optimal immune defenses and reduced inflammation.
Contains Anti-Inflammatory Compounds
Certain bioactive compounds in blue cheese, such as spermidine and peptides, have anti-inflammatory effects. These properties may offer relief for chronic conditions like arthritis and help maintain cardiovascular and cognitive health.
Supports Cognitive Function
Blue cheese is rich in B vitamins (including B12 and riboflavin), protein, and healthy fats that nourish brain cells and support neurotransmitter production. Regular consumption may help preserve memory and cognitive abilities, especially as we age.
Improves Gut Health Through Probiotics
The fermentation and aging process of blue cheese introduces beneficial probiotic bacteria, including Lactococcus and Penicillium strains. Probiotics aid digestion, foster a healthy gut microbiome, improve nutrient absorption, and may help prevent digestive disturbances.
Rich Source of High-Quality Protein
With approximately 6g of protein per ounce, blue cheese delivers all essential amino acids needed for muscle growth, repair, and bodily functions. Compared to many cheeses, its protein quality is excellent.
Packed With Essential Vitamins & Minerals
Blue cheese is loaded with micronutrients, including vitamins A and B12, riboflavin, phosphorus, and selenium. These nutrients play key roles in vision, red blood cell formation, antioxidant defense, and metabolic regulation.
Low in Carbohydrates & Glycemic Index
Blue cheese is virtually carbohydrate-free, making it suitable for low-carb, ketogenic, or diabetic-friendly diets. Its low glycemic index ensures stable blood sugar and insulin responses.
May Promote Longer Lifespan (The ‘French Paradox’)
Some researchers believe the regular use of blue cheese, particularly in French diets, helps explain the ‘French Paradox’—the phenomenon of low incidences of coronary heart disease despite high intakes of saturated fat. This may be due to anti-inflammatory and cardioprotective properties unique to blue-veined cheeses.
Types Of Blue Cheese
- Roquefort: Traditional French sheep’s milk cheese, intensely flavored and creamy.
- Gorgonzola: Italian cow’s milk variety, available in soft (dolce) and firm (piccante) styles.
- Stilton: English blue known for its crumbly texture and strong aroma.
- Danablu (Danish Blue): Mild, soft, and creamy blue cheese from Denmark.
- Cabrales, Bleu d’Auvergne, Blue Castello, Maytag Blue, and others: Each varies in texture, sharpness, and milk source.
Safety, Risks & Precautions
- Moderation is crucial: Blue cheese is high in saturated fat and sodium. Excessive intake may increase blood pressure or heart disease risk for those sensitive to these nutrients.
- Allergy alert: Individuals allergic to cow’s milk, mold, or Penicillium species should avoid blue cheese.
- Pregnancy caution: Due to the risk of Listeria bacteria, pregnant women should avoid raw or unpasteurized blue cheeses.
- Headaches or migraines: Aged cheeses like blue contain tyramine, a compound that may trigger headaches or migraines in sensitive individuals.
How To Add Blue Cheese To Your Diet
- Sprinkle crumbled blue cheese over green salads with walnuts and dried fruit.
- Use as a topping for grilled vegetables, steaks, or burgers.
- Blend into creamy salad dressings or dips.
- Incorporate into pasta sauces for a rich, tangy flavor.
- Pair with figs, pears, apples, or honey on a cheese board.
What others are reading
Always store blue cheese in the refrigerator, in a covered container or tightly wrapped, and consume within its ‘best before’ period.
Storage Tips
- Wrap blue cheese in parchment or wax paper before placing in an airtight container.
- Store at 4°C (39°F) or below.
- Use within a week or as advised on the packaging. Discard if you detect pink, slimy, or ammonia-like odors, as these suggest spoilage.
Frequently Asked Questions (FAQs)
Is blue cheese safe for everyone to eat?
Generally, yes—for most healthy adults, moderate consumption is safe. However, pregnant individuals, those with immune compromise, or allergies to molds or milk should avoid blue cheese. Sensitive individuals may experience headaches from tyramine found in aged cheeses.
Does blue cheese contain probiotics?
Yes, blue cheese contains live probiotic bacteria resulting from fermentation, which can help improve digestive and immune health.
How does blue cheese differ from other types of cheese?
Blue cheese is inoculated with Penicillium cultures during production, leading to unique veining, sharp flavors, and beneficial compounds not found in regular cheeses. It is typically higher in calcium and certain vitamins as well.
Can blue cheese go bad?
Yes. Proper storage is key; discard if you notice unusual colors (pink, black), sliminess, or off odors. Always check ‘best before’ dates.
Is blue cheese suitable for people with lactose intolerance?
Blue cheese is moderately low in lactose and may be tolerated in small amounts by some lactose-intolerant individuals. Always consult your doctor before making dietary changes.
References
- Persistence Market Research. “Exploring the Good and Bad Sides of Blue Cheese.”
- WebMD. “Health Benefits of Blue Cheese.”
- Medical News Today. “Blue cheese: Types, benefits, risks, and more.”
- Listonic. “Blue Cheese — Nutrients, Health Benefits, and Shopping Tips.”
References
- https://www.persistencemarketresearch.com/blog/exploring-the-good-and-bad-sides-of-blue-cheese.asp
- https://www.webmd.com/diet/health-benefits-blue-cheese
- https://www.medicalnewstoday.com/articles/blue-cheese-types-benefits-risks-and-more
- https://listonic.com/p/nutrition/blue-cheese
- https://hartdesign.com/industry-news/blue-cheese-benefits/
- https://www.urmc.rochester.edu/encyclopedia/content?contenttypeid=76&contentid=01004-1
- https://www.healthline.com/nutrition/healthiest-cheese
- https://foodstruct.com/nutrition-comparison-text/feta-vs-cheese-blue
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