Gruyere cheese is an excellent source of minerals, providing calcium and phosphorus. Calcium is necessary for strong bones, teeth and immune system health, while phosphorus plays a role in the formation of healthy bone structure and energy production on a cellular level. In addition to these essential minerals, Gruyere cheese also contains zinc, selenium and iron, which are important for many bodily functions. Zinc helps with wound healing and DNA synthesis, as well as promoting overall skin health. Selenium is helpful for reducing inflammation and preventing cell damage from free radicals and other environmental factors; it's also involved in regulating metabolism and promoting optimal thyroid function. Iron is an integral part of hemoglobin and myoglobin (red blood cells) and aids in their daily use. These three minerals combined help keep our bodies functioning optimally by supplying us with enough oxygen and other nutrients to support our vital organs and maintaining the proper balance between fluid levels inside and outside our cells.
Introduction
Gruyere cheese is a type of Swiss hard cheese, which has been produced for centuries in the Gruyere region of Switzerland. It has a sweet, nutty flavor and a creamy texture with small crunchy salt crystals throughout. It is high in protein, calcium, and other essential nutrients, making it both a nutritious and delicious food choice. This paper will explore the minerals that are obtained from consuming Gruyere cheese, focusing on their functions within the body, content levels within Gruyere, and sources outside of this particular cheese.
Calcium
Calcium is an important mineral found in the human body, playing a vital role in bone formation, tooth development, neurotransmission, cardiovascular health, muscle contraction, and enzyme activation. In terms of dietary intake, there has been much research into how calcium can be most efficiently absorbed by the body. Approximately 300 mg of calcium daily is required for adults over 18 years of age and children between 9-18 years old, although calcium requirements may vary depending on individual needs. One ounce of Gruyere cheese contains 204mg of calcium - approximately two thirds of the recommended daily allowance for adults; this amount rises to almost 80% for children aged 9-18. The high bioavailability of calcium in Gruyere makes it a good option for those looking to increase their consumption of the nutrient. Dairy products in general are known to have one of the highest concentrations of calcium, although some plant-based sources such as broccoli and kale also provide reasonable amounts.
Phosphorus
Phosphorous is another key mineral naturally occurring in the human body, playing a part in energy production, maintaining cell membrane integrity, and providing structure to DNA molecules. Recommended nutritional intakes (RNI) vary depending on whether individuals are male or female, and range from 700-1000 mg/day for those of adult age. A single portion of Gruyere cheese provides around 276mg of Phosphorus, again almost two thirds of the daily RNI for both men and women. Whilst dairy items continue to be a rich source of phosphorus, grains, legumes, and nuts all offer different options if wanting to raise phosphorous intake without consuming animal proteins.
Magnesium
Magnesium is a mineral that assists with blood progress regulation, protein formation, nerve function maintenance, performance optimization during exercise, and efficient use of calcium within the body. Long term deficiency can lead to reduced bone density, cognitive decline, and ataxia, thus understanding magnesium’s importance in the diet is critical. An ounce of Gruyere offers 8.2mg of Magnesium, which equates to 2% of the current recommendation for the day. However, given that Cheese can be quite calorific, and more than one slice often needed to feel satisfied, long term regular use could consequently push these percentages up significantly.Vegetables and leafy greens such as spinach, chard and okra should all also be included in diets aiming to maximize magnesium intake, while avoiding processed items like refined flour and white rice.
Zinc
Zinc plays many roles within the body including aiding wound healing, promoting healthy skin, supporting proper growth and taste perception and helping control inflammation, As well as this, absence of zinc commonly results in lower immunity and weaker bones, among other issues. Research suggests the intake limit for Zinc lies somewhere between 8 and 11 mg per day for grown men and females respectively, who do not consume supplementary multivitamins. An ounce of gruyere contributes 1.4mg, meaning is would take around eight ounces just to achieve 50% percent of the RDA. Sushi and other seafood, red meat, avocados, mushrooms, yogurt and some seeds all represent viable alternatives when seeking additional external sources of zinc.
Vitamin B12
This water-soluble vitamin helps with cognition and memory, formation and repair of DNA, prevention of above indicated deficiencies and hormonal balance. Vitamin B12 is predominantly present in animal proteins, with 12 mcg representing the minimum daily requirement for adults aged 21+. An ounce of gruyere cholesterol provides 1.5 mcg, accounting for about 13 % of the RNI. Fortunately, multiple plant-based items contain substantial amounts of Vitamin B12 too, including nutritional yeast, algae products, Portobello mushroom and certain types of fortified cereal.
Overall conclusion
The combination of Calcium, Phosphorus, Magnesium, Zinc, and Vitamin B12 means Gruyere cheese provides numerous vitamins and minerals beneficial for physical wellness. Each item also exists in various quantities across multiple other edible sources, enabling individuals to customize their nutrition plans according to personal preference. These substances fulfil a number of biological purposes within our bodies, and whilst other healthy foodstuffs may excel in their specific micronutrient compositions, having a selection of diverse foods strengthens overall nutritional strategy.
Calcium | 1.011 grams |
Daily Value 1.3 g
|
Iron | 0.17 mg |
Daily Value 0.018 g
|
Magnesium | 0.036 grams |
Daily Value 0.4 g
|
Phosphorus | 0.605 grams |
Daily Value 1.25 g
|
Potassium | 0.081 grams |
Daily Value 4.7 g
|
Sodium | 0.714 grams |
Daily Value 2.3 g
|
Zinc | 0.0039 grams |
Daily Value 0.011 g
|
Copper | 0.03 mg |
Daily Value 0.9 mg
|
Manganese | 0.02 mg |
Daily Value 0.0023 g
|
Selenium | 0.0145 mg |
Daily Value 0.055 mg
|