Whether you are planning something for a holiday trip or a holiday party, healthy food should be preferred to make those times of joy, happy and healthy for you and your family. These are especially the times when good quality food should be consumed. The choice of food selection depends on the cook who is preparing snacks and meals for the family members. Following are some health tips which you should keep in mind when preparing holiday meals and their nutrient values.

1. Guests should always be offered healthy food containing all the essential nutrients. Healthy food is one which has less fat contents, more protein contents as well as vitamins and minerals. Among fats, animal derived fats should be used in smaller amount. However vegetable based fats can be used comfortably without the fear of any harmful effects.
2. Holiday meals do not mean eating a lot of oily food and fried stuff. This is the common concept among many people. They consider holiday meals, the times when maximum fried stuff, carbonated beverages and oily snacks can be consumed. This is a very wrong concept. Instead of fried fish, oily roasted food and potato chips, healthy additions can be made. These include fruit salads, boiled beans and whole grain crackers. Many good cooking utensils are also available in the market, which help in oil free preparation of meals. They help in preparing food with little or no oil at all.
3. Frozen food is normally used by people during holiday parties as it saves time and can serve more people. However, frozen food is not the healthiest food to offer your guests and family. Frozen and packed food should be avoided as much as possible. One reason is that it contains high caloric values and fats. The other reason is that fresh foods provide nutrients in their best form that frozen goods can never give. In fact frozen foods lose their natural nutrients to a greater extent when compared with freshly prepared food.
4. Sauces, pastes and dips should not be taken in the packed or tinned form. Although home made sauces take some time to prepare, their health value and nutrition is far better than market products. So, ketchup, sauces, dips and pastes made at home are healthy and nutritious.
5. Vegetables should be added to holiday meals as much as possible. Lots of salads should be served with the food. Grilled and barbecued vegetables can add delicacy to the food.
6. Fresh fruits and homemade fruit juices are a delicious and nutritious addition to holiday meals. They are especially good for kids as well as for old people. They provide them with energy and health, along with a number of vitamins, nutrients and minerals.
7. Snacks and crackers are an important part of holiday mealtimes. Instead of serving roasted oily meat and fried chips, healthy snacks should be given to guests and family. These are fresh cream salads, whole grain crackers and roasted nuts.

The above tips can help to make holiday meals healthy and nutritious for your friends and family. Use them to make family time enjoyable on the holiday season.

Say citrus! There’s a sparkle to the word. The tongue tingles in anticipation of the first rush of juice, of the tarty fizz and its slow honeyed aftermath.

Colours like lemon yellow, lime green and tangerine and the whole tonal scale of orange (from blood red to dull ochre) make up for the spectrum of the citrus. Citrus fruits provide you with the life saving and body repairing micro nutrient, vitamin C and hence are a dietary constituent included in most diet plans. Vitamin C is the nerve vitamin, one that keeps you going despite the germs, virus and the pollution. It is the healing vitamin and helps the body in building new tissue, thus helping in body repair when injured.

Oranges

When oranges are not squeezed for juice they are eaten by the dozens, especially in the season. But again some people don’t flirt with the orange much in their kitchens, except for using the zest to flavour desserts. Oranges pack vitamin C enough to rewrite the adage to “An orange a day keeps the doctor away”. All you got to do is add an orange to your breakfast, and start the day pepped up with vitamin C. You can also include any other citrus fruit juices like orange juice or grapefruit juice in your diet by taking them anytime during the day. Remember, that fresh fruit juices are the healthiest as they are natural and without any preservatives.

Oranges are seasonal treats and though they are very popular as a dessert fruit, they are increasingly becoming a part of our daily diets. Most oranges have a very short life approximately two weeks. They tend to shrivel up and become dull brown as they spoil. Wrapping different fruits in tissue paper helps in preservation.

Lemons

There’s hardly a household nowadays that sees the day through without the squeeze of a lemon. The lemon is most susceptible to frost than any other citrus fruit. Sweet lime is mildly sweet and has practically no acidic content. The aroma of citrus fruits comes from the oils present in the rind. Lemon and orange zest is liberally used as flavouring agents in various recipes and are also used in a variety of pickles. Many methods of pickling are aimed at preserving vitamin C, that can be destroyed whenever lemon is steamed, boiled or sautéed. A good bit is also lost when the cut surface is exposed to air.

Lemons can be preserved by putting them in airtight jars with heavy porcelain crocks and stone containers.

Grapefruits

A grapefruit is rich in ascorbic acid and thiamine and has a bitter taste but one cannot ignore the vast amount of vitamin C it contains. Grapefruit juice is included in most diet plans as drinking its juice (without sugar) first thing in the morning helps in fat reduction. As for its preservation it is best to use this fruit as soon as possible. If it is exposed to air for sometime the peel might become brown in colour and might lose its original flavour. If cut, it is advisable to use within 10-15mins as chances are that it will soon go stale.

Remember fruits are rich in vitamins but if exposed to air, can rapidly lose their vitamin content. Stale or cut vegetables have low vitamin C content. Many fruits and vegetables contain an enzyme called the ascorbic acid oxidase that destroys vitamin C. Therefore, to preserve the vitamin C content while cooking vegetables, it is advisable to bring them quickly to a high temperature in a short time in order to destroy this enzyme.

The most important and sensitive time that comes in a woman’s life is when she expects a baby. During the entire pregnancy period, one needs to be extremely careful about the diet plan. During pregnancy, the mother and fetus both require more nutrition, so a proper schedule for taking meals must be followed. Normally, doctors also guide pregnant women about how they must take care of their meals throughout the day. Here are a few tips on meal planning and cooking for pregnant women.

Tips for Pregnant Women

1. While maintaining a schedule, try to add all the nutritious vegetables and fruits available in that season.
2. As meat and chicken are available all over the year, add a sufficient quantity of all these to the diet plan.
3. A proper balance must be created among the food items that are to be taken.
4. Liquids in the form of fresh juices, milk or milk shakes are also very useful during pregnancy. By taking fresh juices, all the nutrition in the fruit immediately gets digested by the body.
5. Taking fruits in their raw form seems a bit boring to some women. For all those, fruit juices are a refreshing alternative.
6. Water intake must be increased to fulfill the requirements of both you and the unborn baby.
7. Dairy food items have great nutrition embedded in them. Milk, cheese and butter; all provide different health benefits to the expectant mother.
8. Milk is very important for pregnant women and also for the developing baby. These days flavored milk is available in all the foremost markets. Milk shakes also are a good option.
9. Vegetarian and non-vegetarian food must be taken in a ratio that it should cover all the requirements of the body. Your diet should have a variety to provide all sorts of nourishment.
10. Women who have high blood pressure, must be very careful about their diet during pregnancy. Salt and egg create possibilities of high blood pressure and should be avoided during pregnancy.
11. It is also noted that some women who have normal glucose level before pregnancy, experience an increase in their glucose level during pregnancy. It sometimes reaches to a point where it becomes very dangerous for the baby. In those cases, keep a regular check on the glucose level throughout the pregnancy period and avoid taking excess of sugar.
12. Even after the pregnancy, do not start taking excess of sugar or salt; in fact increase the intake gradually.
13. Everyone in the world can have allergies with certain food items. Some people cannot take raw onions in the salad, some cannot take lemon and peanut allergy is also very common. So pregnant women must stay away from foods which can cause allergy.
14. During pregnancy try to avoid over cooked and spicy foods because they are considered to have less sustenance.
15. For all those women who find eating difficult during the pregnancy period, take small meals after short intervals. For example, take something after every two hours.

Foods prepared at home are much safer and healthier than those cooked in restaurants, motels, hotels or elsewhere. There are many health benefits of homemade meals and snacks.

1. The first and most important reason why homemade meals are good for health is that homemade meals are neat and clean. They provide the best level of hygiene that is possible. Your home provides a neat and tidy cooking environment. So, food cooked at home is healthier, cleaner and safer. Those who eat food cooked at home get a more pure form of food than restaurants or hotels. Also, since you will be in control of cooking at home, you will know exactly how you prepare your food.

   When eating in restaurants, you can never be sure of the hygienic conditions. Many workers of restaurants do not wash the vegetables properly and this makes them unhealthy.

2. The second benefit of homemade meals is that eating out wastes money on food which is neither as good as a homemade meal, nor as healthy. Whenever you go to restaurants and motels for lunches, you pay twice as much as you would have spent on homemade dishes.
3. Vegetables, fruits, grains, herbs and spices used in homemade meals are properly and thoroughly washed, cleaned, dried and cut. Hence, you get fresh and healthy food. Proper washing of uncooked stuff is very important and you can easily do that yourself in the neat environment of your home kitchen. Unhygienic food can be a major source of food poisoning, cholera and dysentery especially in kids.

   When food is properly cleaned and cut before cooking, all the essential nutrients and vitamins of the food are preserved. This entraps all the essential vitamins and minerals in the food.

4. Working people should always prefer taking home made sandwiches and snacks for lunch rather then dining out daily. This will not only provide them with healthy food, but will also save the wastage of their money. It will also ensure good health and you will be sure about the quality of food.
5. Although juice packs and fizzy drinks are commonly used these days, but they can never be compared with fresh homemade juices. Juices made at home are very healthy and should be taken especially with breakfast. Fresh homemade juices can also be taken to the work place apart from drinking carbonated beverages. Fizzy drinks and carbonated beverages are very harmful for bones and teeth as they demineralise the bony structure gradually. This makes bones weak and prone to easy fractures.
6. The cooks at restaurants use the same oil for frying again and again. This oil is used the whole day, which spoils the health contents of fried food. At home you are sure of the quality and neatness of the cooking oil.

   Many restaurants also use oil containing trans-fats. These fats can cause many diseases of the heart and colon. They can also lead to high cholesterol levels, high fat in blood and hypertension.

Apart from these, home made meals are more nutritious, and are also low in fats. Most of the food you eat at restaurants is high in calories and has lots of unhealthy fats which can be harmful for the body and lead to problems like heart disease and obesity. People who dine out regularly are more prone to problems like weight gain and high blood pressure. Therefore, you should avoid dining out often and also avoid fast foods as they are unhealthy and lack in nutrients. Cooking at home can also be used as a great way to spend quality time with your kids and family. So make sure you cook and eat homemade meals and dine out less so you can stay healthy and fit.

A good immune system means to have more resistance against infectious disease. It also means that the body constantly produces effective ways of shielding away various diseases and toxic substances from the body. A proper diet can serve the purpose of improving the defensive mechanism of the body against various infections and illnesses. Many foods contain nutrients that help to boost your immune system and make your body systems more strong against infections. These foods should be made part of your daily diet plan to help fight infections and diseases.

One of the best ways of boosting up the immune system is having a healthy diet containing all the essential nutrients. It means consuming a diet containing carbohydrates, proteins, essential fats, vitamins, minerals. In this diet presence of even trace elements is also very important.

A well balanced diet comprises of fresh fruits, vegetables, nuts and whole grains. These foods help to improve the digestive procedures effectively and safely. When digestion takes place in a proper way, it enables the body systems to be less prone to health related hazards.

Many heart diseases and cancers are caused by free radicals. These free radicals can prove to be injurious and toxic to the body; hence their effective removal is very important. Free radicals are removed and oxidized by fresh fruits and vegetables.

There are certain fruits and vegetables that are very effective in providing a good immune system. Some of these along with their effective health benefits are listed below:

Apples – Apples are a rich source of potassium, iron, magnesium and silicon. They help in fighting many types of fevers and inflammation. They also improve the healing process of even the worst wounds. Apples contain substances that help in improving the digestive system of the body and help in cleaning the large and small intestines. They also have a laxative effect which helps in the easy digestion of food and improve the passage of food through the gut. In this way raw apples help to prevent constipation and colic diseases.

Blueberries – Blueberries have the highest content of antioxidants than any other fruit or berry has. Blueberries help to protect various systems of the body including the nervous system, digestive system and urinary system. The pigments that impart the blue colour to these berries are very useful in boosting the immune properties of the body. Mental health and memory is greatly improved by adding these berries in diet.

Garlic – The most important function of garlic is that it clears away the mucous membranes of the throat, lungs, sinuses and nose. In this way, it helps to protect the body against many airway diseases, cough and allergies. Garlic is a powerful antibiotic and antioxidant and also helps in the reduction of cholesterol in the blood.

Cabbage – Green leafy vegetables are very helpful in preventing against various types of cancers. They contain substances that detoxify and remove toxins and cancer causing substances from the body. This property makes them ideal for daily consumption.

A good diet should exclusively include fresh fruits and vegetables to improve the defences of the body. It should also have a healthy amount of proteins, carbohydrates and healthy fats along with fiber.

Orange juice is the richest source of vitamin C, potassium, folic acid, thiamine and calcium. This nutrient content is considered to be a lot higher than what you can find in other juices. Even an orange as a whole also provides many health benefits, but here are some important health related facts of fresh orange juice:

1. Orange juice contains vitamin C, which prevents the human body from various types of cancers, especially breast cancer and cancers of colon. Out of all the essential vitamins, this vitamin has maximum benefits. It provides human body with countless health benefits, such as helping the body to heal, absorption of calcium and preventing scurvy.
2. Orange juice not only should be taken with breakfast, it should be made an important part of your diet plan. It helps in the detoxification of many harmful substances from the body. It helps to remove free radicals from the blood. Free radicals can be a source of toxins in the body. These toxins may accumulate in the body to cause disastrous effects which are prevented by nutrients present in orange juice.
3. Detoxification helps to make skin healthy and shiny. It also helps in the cleansing mechanism of various systems of the body. In this way these body systems work effectively and in tandem. This is important for the healthy functioning of the body and its organs. When the regulatory system of the body is working in good condition, it improves the immune system of the body too.
4. Orange juice helps the body to absorb calcium. This helps in the strengthening on teeth and bones. So, one glass of fresh orange juice should be given daily to children. This is important not only for kids and toddlers of growing age but equally good for adults and old age people. In the old age, bones start becoming weak and soft through a process called osteoporosis. This is overcome by proper quantity of calcium and vitamin C intake, both of which are provided by orange juice.
5. Orange juice helps to boost up the immune system of the body. It means that by drinking orange juice, the body will be less prone to infections and illnesses.
6. Hypertension is one the most common problems of our present world. Orange juice helps to lower cholesterol levels from the blood and also regulates the blood pressure.
7. Orange juice is a strong antioxidant and improves the circulation of the body. Hence, it helps to prevent many heart diseases.
8. Orange juice also contains folic acid. The compounds of this nutrient are very helpful in the regeneration of new cells in the body. In this way they help in the healing processes and also help to fasten the reproduction of new healthy cells.
9. Orange juice has anti-inflammatory properties preventing joint pains. Therefore, it is beneficial for patients suffering from arthritis.
10. Lastly, Orange juice is very helpful in weight control programmes. It helps to reduce the fatty contents of the body preventing obesity.

Milk is the richest source of calcium among all the foods. It is rightly labeled by the World Health Organization as a complete diet for people of all ages. Certain important health benefits as well as its nutrients are mentioned below:

1. Milk not only provides a rich source of calcium, but it contains 15 essential nutrients that help in growth and development of the body. Milk should be the first diet to be given from the initial years of a baby’s life to provide complete developmental benefits to the body.
2. Milk is fortified with many essential vitamins these days. The most beneficial vitamin among these is vitamin D. It helps in the absorption of calcium and potassium. This promotes the activity of the bone forming cells, hence keeping the bones and teeth strong and healthy.
3. Milk helps in the mental and physical development, so it should be added as an essential food of your daily diet. Growing children as well as old aged people require milk for the same benefits. Insufficient intake of milk leads to gradual destruction of the bone cells making the bones soft, pliable and more prone to fractures.
4. Milk and its products restore the strength of bones and muscles. They provide the human body with a strong immune system and good musculature. They basically maintain the natural framework of the bones and body.
5. Milk has a lot of advantages for patients with peptic ulcer as it coats the mucosa of stomach and protects it from the harmful effects of acidic substances. It forms a protective sheet over the stomach’s inner layer making it a shield to the harmful effects of acidic food.
6. People of old age gradually start suffering different age related problems. Among them joint pains, deformed bones, arthritis and osteoporosis are very common. If at least one to two glasses of milk are taken by people of old age, many bone related problems can be avoided and prevented.
7. Milk is an ideal diet for young girls as it reduces the severity of Pre menstrual symptoms. Females, who drink milk regularly, have less backache, depression and menstrual pains. A very important issue which is often ignored is that milk should especially be taken during the menstruation. This fulfils the need of the body during these days because the body needs extra energy as a great amount of calories are being consumed during this specific period of the cycle.
8. Milk is a primary diet for pregnant and lactating mothers. It not only helps to alleviate health problems in mothers, but is equally beneficial for the neonates.
9. Milk has many nutrients that help to keep skin, nails and hair shiny and beautiful. It has vitamin A, B6, biotin and potassium all of which work together to keep hair soft and shiny.
10. Milk improves complexion, regulates body temperature, removes body aging factors and boosts the immune system.

Milk is considered wholesome food as it contains a lot of vitamins and minerals essential for the body. The fluid content in milk provides rehydration and can help the body replenish its liquids. This is why milk is extremely essential for growing kids and children. The presence of calcium and Vitamin D ensures healthy bones and teeth and Vitamins A and B help in good eyesight, increase RBC (Red Blood Cells) count, potassium helps in proper nerve function, magnesium helps in proper muscular function and phosphorous helps in proper energy release. The presence of proteins and carbohydrates in milk help in body repair and growth along with providing a good source of energy. So, milk should be added to the diet of every individual, whether a baby or toddler, old or young.

In the recent times, with the introduction of new ways of cooking food, keeping a distinction between healthy and junk food has become very difficult. Especially for growing children, fast food is a great attraction and they always demand for it. But the important fact is that it only fills their stomach and does not add anything healthful to their diet. Another important point is that the body starts requiring more energy in terms of food during that period of time. So it should be a major concern for all the parents to polish the eating habits of their children while they are growing. Here are a few tips to make eating an interesting exercise for your kids.

1. Try to keep their food intake simple rather than making complex dishes for them; because if you cook it more, the nutrition also keeps on decreasing from the food.
2. Try to eliminate all the fast food from their diet. Although it is very difficult but it is not impossible; introduce them with the alternatives to fast food.
3. The alternatives to fast food could be home made food following the pattern of fast food. For example; they can be introduced to pizzas with the base prepared from whole wheat. Additionally, pizzas can be topped with fresh vegetables with vegetable oil sprinkled on them. Boiled meat or chicken can also be used. Seasoning of salt and vegetable oil also helps in giving a delicious taste.
4. Sandwiches prepared with whole wheat bread are also a good alternative to the sandwiches that can be obtained from the market. Again sandwiches must be filled with healthy food. Salad can also be made a part of the sandwiches.
5. Keep inventing and preparing different types of foods. For example if your child likes eating potatoes, cook them in various ways; sometimes boil them and stuff with sauces or cottage cheese, sometimes bake them after stuffing or seasoning.
6. Try to add fruits in their daily routine. Eating fruits in their raw form is the best way but if the child does not find it interesting, fruit juices can be taken. Try to prepare them fresh at home rather than buying from the market.
7. Try to pursue them in taking milk or milk shakes rather than adding fizzy drinks in the diet plan. All caffeine containing drinks and chocolates are bad for health so it is recommended to keep children away from them from the start.
8. Grains and cereals are also a good option for children. They also have an ability to maintain the digestive system of the body to function in a right manner. Taking them in the breakfast is the best option.
9. Avoid going for sweet dishes in order to get energy. It is found that their composition does not really add a sufficient amount of nutrition to the body.
10. Always try to keep introducing variations in food given to a growing child. As due to their age, they find the food available in the market more appealing so they can get bored of home made food. So keep bringing new healthy ideas to daily cooking and present it in a way that children themselves start demanding for it.

You can also make healthy meals for kids by allowing them to cook with you. This way, kids learn a lot of things and are able to eat while they cook in the kitchen. Be sure to read up on our post for Cooking with kids for more tips.

Healthy foods are a good source of important nutrients, minerals, vitamins and essential fats for the body. Here is a list of some healthy foods you should eat and reasons why you should add them to your daily diet plan:

1. Water is the universal and best tonic of the world. It helps to remove all the toxic materials and harmful products from the body and also prevents the body from dehydration. So water should be used in abundant amount. At least eight to ten glasses of plain, pure water should be used everyday.
2. Fresh fruits and nuts have anti-oxidant as well as anti-aging properties. So, all kinds of seasonal fruits and nuts should be part of your daily diet.
3. Green vegetables, grains and beans provide a very rich source of vitamins, minerals and other nutrients along with fiber. Vitamins are one of the very essential and important building blocks of the body. They keep your skin, hair and nails as well as bones and teeth healthy and strong.
4. Fruit juices should make a very important part of a healthy diet. They can serve as very healthy starters of the day and keep us fresh the whole day. Fruits can also be used with yogurts and in milk shakes to provide very healthy drinks.
5. Always eat food containing the correct amount of fats, proteins and carbohydrates. Also vitamins, minerals and calcium should be given importance when choosing the right food for the meals.
6. Red meat, fish, chicken, mutton, beef, beans, pulses, grains, Brussels sprouts, and green leafy vegetables are rich sources of iron and proteins. Red meat should be used at least once a week to provide the body with iron and proteins. However red meat should not be consumed in more quantity as it is a source of animal fat. Animal fats when taken in large quantity do more harm than good.
7. Milk and all other dairy products are equally essential for everyone, especially children and people of old age. They include cheese, cream, butter and yogurt. All dairy products provide a rich source of calcium keeping bones and teeth strong. More absorption of calcium and phosphate make the bone forming cells more active, resulting in stronger bones and teeth. Calcium is also very important in preventing osteoporosis.
8. Avoid lots of oily and fried foods in your diet. They can be a big source of many cardiac problems like heart attacks, stroke, hypertension and infarcts.
9. Take frequent meals, but in small quantity because eating too much food at one time can be unhealthy. Large amounts of food eaten in one meal at one time are not only difficult to digest, but it also causes obesity and weight gain, especially in people who have the tendency. Big meals are also a cause of indigestion, heartburn and similar problems.
10. Add fewer fats and more fibres to the diet. Too much fat can damage the cardiovascular system, blood vessels, nervous system, and mucosa of various organs as well as the stomach. On the other hand, more amounts of fibres in the diet regulate bowel habits leading a healthier life. Fibres help in the passage of food through the body and provide sufficient time to the body for proper functioning.

From children to teenagers to elderly, cheese is liked by all. Cheese can be taken in several forms, it can be used for making sandwiches, used for topping pizzas, used in making pastas, baked in the oven with vegetables and meat or can simply be taken as it is. Special cheese cakes are prepared for cheese lovers and cheese can be added in any recipe by those who demand it.

Cheese being a dairy product, has great nutritional value. It is needed for maintaining good health and strength. It is rich in carbohydrates, proteins and calcium. It is an essential source of nutrients for proper growth of children too. Another advantage of taking cheese regularly is that it keeps the hair healthy and shiny. Here are a few suggestions for storing cheese.

Tips for Storing Cheese

1. Make sure the cheese you buy is of good quality. Normally some companies produce cheese that can not be used for a longer period of time. Additionally, buy cheese which is freshly prepared and has a fresh look.
2. Do not buy large pieces of cheese for storing. It is better to cut them into slices before storing.
3. When packing cheese for storing, do not use plastic wrapping. This would not let the cheese breathe and would dry the cheese.
4. Greasing the cheese and brushing it with some oil, preferably olive oil would keep it fresh.
5. If you find the cheese getting dry afterwards, change its covering and grease some vegetable oil. It is useful for increasing its resistance.
6. In any case, change the cheese covering after every few days.
7. Storing cheese for a short duration is even better than storing a larger quantity of cheese at a time. Keep buying and keep storing is even better than buying and storing for a long duration.
8. Never keep the cheese outside; always store it in a refrigerator.
9. Foil coating is the best while storing cheese.
10. Nowadays cream cheese is also available in the market. It is normally contained in a glass jar. Keeping those jars in the refrigerator keeps them usable for a longer period of time.
11. It is also very important that when the cheese is packed for storing, it should not be done very tightly; otherwise cheese has the ability of absorbing the taste of its wrapping.
12. Whenever the stored cheese is opened for use, try to change its cover with a new one and pack it appropriately.
13. Do not contaminate cheese with any other food during its storage period.
14. Keep checking the stored cheese after every few days so if you see that any mold is building up due to the storage, clean it immediately and wrap the cheese again.
15. It is better to clean the container of stored cheese after every few days. It helps in refreshing the cheese and the container.

Health Benefits of Cheese

Cheese provides a number of health benefits due to the high nutrient content. It is an extremely high source of calcium which is good for both teeth and bones. Cheese also has a very low content of lactose, so it does not harm the teeth.

Cheese is also a rich source of Vitamin B, which is essential for growing children and women. It helps in strengthening the bones and cartilages and helps in the proper absorption and distribution of calcium in the body. Vitamin B is also good for maintaining essential body functions and protection against diseases like Beri beri.

The presence of other important nutrients like zinc, phosphorous, Vitamin A and riboflavin in cheese help build strong bones and prevent osteoporosis. Cheese also contains proteins and fats along with vitamins and minerals which are good for better metabolism. The presence of proteins and fats helps in weight gain also in skinny people.

Cheese also contains Conjugated Linoleic Acid and Sphingolipids which help prevent cancer. Other nutrients present in cheese enhance blood formation, strengthen the liver and facilitate the absorption of nutrients in the body.