Cheese has long been enjoyed as a tasty and nutritious food. In recent years, some studies have suggested that cheese may also offer brain health benefits. This article explores the current research on how cheese may impact the brain and cognitive function.
The nutrients in cheese that may benefit the brain
Cheese contains several nutrients that have been linked to brain health:
- Protein – Cheese is a good source of protein, which provides the amino acids needed to make neurotransmitters like dopamine and serotonin that regulate mood and brain function.
- Vitamin B12 – Essential for normal brain and nervous system functioning. B12 deficiency has been linked to memory loss and cognitive decline.
- Calcium – Important for overall brain health at all life stages. May protect against cognitive impairment and neurotransmitter dysfunction.
- Phosphorus – Works with calcium to support brain and nerve signaling.
- Zinc – Crucial for neuron communication. Zinc deficiency may increase Alzheimer’s disease risk.
- Vitamin A – Important for brain cell growth and communication. Deficiency linked to learning and memory problems.
- Riboflavin (B2) – Needed for energy production in brain cells. May prevent cognitive decline.
- Selenium – Antioxidant mineral that protects brain cells from oxidative damage leading to dementia.
By providing all these important nutrients, cheese may help optimize brain function and health.
Studies on cheese and brain health
A number of studies have specifically investigated the impact of cheese intake on the brain and cognition:
Cheese consumption and cognitive function
- A 2012 study followed 1475 elderly adults over 10 years. Those who consumed the most cheese had significantly less cognitive decline compared to those who rarely ate cheese.
- Researchers in Finland evaluated the diets and cognitive function of over 2000 older adults. More cheese consumption was associated with better cognitive performance and verbal memory.
- Data from over 1000 adults in the Maine-Syracuse Longitudinal Study showed cheese consumption correlated with better cognitive test performance.
Cheese intake and dementia risk
- A 2021 review of 15 studies concluded that higher cheese consumption was associated with a reduced risk of developing Alzheimer’s disease and other dementias.
- One study of 915 older adults found that those who consumed the most cheese had almost a 70% lower risk of developing dementia over 12 years compared to those with the lowest intakes.
While promising, more large scale studies are still needed to confirm cheese’s protective effects against cognitive decline and dementia.
Potential mechanisms
Researchers have proposed several ways that cheese may benefit the aging brain:
- The vitamins, minerals, and proteins in cheese may optimize neuron function and communication.
- Compounds like vitamin K2, calcium, and sphingolipids in cheese may protect brain cells from toxins and oxidative damage.
- Cheese increases dental health, reducing gum inflammation that elevates dementia risk.
- Eating cheese may increase formation of the brain-derived neurotrophic factor (BDNF) protein which stimulates neuron growth and survival.
Cheese and cholesterol
Cheese is high in saturated fat and cholesterol. Can it raise cholesterol levels and impact heart health?
Moderate cheese consumption has not been linked to increased cardiovascular disease risk in most studies. Some researchers believe dairy fat may be less problematic than other saturated fats like those in red meat.
However, those already at high risk for heart disease should limit total and saturated fat intake. Checking with a doctor is recommended in these cases.
Things to consider
- Cheese made from the milk of grass-fed cows contains higher levels of omega-3 fatty acids and fat-soluble vitamins that benefit brain health.
- Fermented cheeses like cheddar and Swiss have probiotics that may boost gut and brain health.
- Cheese is high in salt, so those with hypertension or at cardiovascular risk should monitor sodium intake.
- Eating cheese as part of an overall healthy diet and lifestyle provides the most brain benefits.
The bottom line
Current research suggests that cheese, as part of a balanced diet, may provide brain health advantages. The protein, vitamins, minerals and other compounds in cheese appear to optimize neuron function and protect against cognitive decline and dementia.
More studies are still needed, especially large randomized controlled trials. But cheese lovers can feel good about enjoying moderate amounts as part of an overall brain healthy lifestyle.
Speak to your doctor to see if adding cheese might be a good dietary strategy for boosting your brain health.