Parmesan powers: Supporting gut health and strengthening bones
Parmesan, or more accurately Parmigiano Reggiano, is more than just a hard Italian cheese with a distinctive, intense flavour. This aged speciality holds impressive health-promoting properties. The latest scientific research suggests that regular, even small consumption of Parmesan can have a positive impact not only on our digestive system by supporting healthy gut flora but also contribute to strengthening bones.
Parmesan is more than just an addition to spaghetti. This unique Italian cheese not only enhances the flavour of dishes but also benefits the digestive system and helps in building strong bones. Find out how to incorporate Parmesan into your daily diet and why it's worth doing regularly – albeit in moderation.
Parmesan – natural support for the gut 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 effects and support gut microflora. Particularly beneficial are varieties aged for at least 12 months – it is during this period that compounds with anti-inflammatory and antioxidant effects are formed.
From a dietary perspective, Parmesan is considered a so-called functional food, meaning one that, apart from its nutritional value, also influences the health of the body. Adding a few shavings of Parmesan to a meal can aid digestion and alleviate intestinal problems – especially for people with sensitive digestive systems. It's no wonder that it is often recommended in a light diet as well as for recuperating patients after antibiotic therapy.
Parmesan is not just about taste – it's also an investment in bones
Besides its impact on digestion, Parmesan plays an important role in the prevention of osteoporosis and strengthening the skeletal system. It contains a high amount of calcium – already in a 30-gram serving it provides about 300 mg of this element, nearly one-third of the daily requirement for an adult.
It's worth noting 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 formed during the long ageing process, mineral components are absorbed much more easily by the body. Moreover, cheeses aged over 24 months also contain selenium and chromium – minerals that, among other things, affect immunity, regulate blood sugar levels, and protect cells from oxidative stress.
How to eat Parmesan to get the most out of it?
Although Parmesan is calorific (100 grams is about 1668 kilojoules), this doesn't mean it should be avoided. The key is moderation and the way it's used. Instead of treating Parmesan as the main ingredient of a dish, it's better to think of it as a flavourful seasoning – a few thin shavings are sufficient to give a dish unique character and provide a solid portion of calcium and protein.
Experts recommend consuming about 20 grams of Parmesan daily – that's roughly one heaped tablespoon of grated cheese. In this amount, you'll find up to 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 just for pasta
Although it is most commonly associated with Italian classics like spaghetti carbonara or risotto, Parmesan has many more culinary uses. It works great as a stuffing ingredient for baked vegetables, an addition to salads, and even as a topping for popcorn. It can be used to make cheese crisps, enhance casseroles, or enrich homemade broth. Aged Parmesan not only gives dishes depth of flavour but also a smooth consistency – it's worth adding it at the end of cooking.
