Parmesan proves to be a health powerhouse beyond the plate
Parmesan, or Parmigiano Reggiano, is more than just a hard Italian cheese with a distinctive, intense flavour. This aged delicacy has impressive health benefits. Latest scientific studies suggest that regular, even small, consumption of Parmesan can positively impact our digestive system by supporting healthy gut flora and contributing to strengthening bones.
Parmesan is more than just an addition to spaghetti. This exceptional Italian cheese not only enhances the flavour of dishes but also benefits the digestive system and helps build strong bones. Find out how to incorporate Parmesan into your daily diet and why it's worth doing regularly—though in moderation.
Parmesan – natural support for gut health and immunity
Parmesan, also known as Parmigiano Reggiano, is a true treasure trove of health benefits. Few of us know that this hard, long-aged cheese is full of bioactive peptides that exhibit antibacterial properties and support gut microflora. Particularly beneficial are the varieties aged for at least 12 months; it is during this time that compounds with anti-inflammatory and antioxidant effects are formed.
From a dietary perspective, Parmesan is considered a 'functional food,' meaning it influences health beyond nutritional value. Including a few shavings of Parmesan in a meal can aid digestion and relieve gut issues—especially for those with sensitive digestive systems. It is often recommended in easily digestible diets and in the menus of people recovering after antibiotic therapy.
Parmesan is not just about taste – it's also an investment in bones
Beyond its impact on digestion, Parmesan plays a significant role in osteoporosis prevention and strengthening the bone system. It contains a high amount of calcium— a 1-ounce portion provides about 300 mg of this element, 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. Thanks to the presence of bioactive peptides and digestive enzymes produced during the long aging process, mineral ingredients are much more easily absorbed by the body. Furthermore, cheeses aged for over 24 months also contain selenium and chromium—minerals that influence immunity, blood sugar regulation, and cell protection from oxidative stress.
How to eat Parmesan to get the most out of it?
Although Parmesan is calorie-dense (100 grams is about 400 calories), it doesn't mean it should be avoided. The key is moderation and use. Instead of treating Parmesan as the main ingredient of a dish, it's better to use it as an aromatic seasoning—a few thin shavings are enough to give a dish a unique character and provide a solid portion of calcium and protein.
Experts recommend consuming about 3/4 ounce of Parmesan daily—roughly one heaping tablespoon of grated cheese. In this amount, you'll find as much as 10 grams of protein and plenty of minerals without the risk of excess saturated fats. Physically active people can allow themselves a bit more, as their energy and protein needs are higher.
Parmesan in the kitchen – not only for pasta
Although most commonly associated with Italian classics like spaghetti carbonara or risotto, Parmesan has many more culinary uses. It works great as an ingredient in fillings for baked vegetables, an addition to salads, or even as a topping for popcorn. You can make cheese chips, use it in casseroles, or enrich homemade broth with it. Long-aged Parmesan gives dishes not only depth of flavour but also a smooth texture—so it's worth adding at the end of cooking.
