Goat cheeses Nutrition and Health Benefits

Goat cheeses lend themselves to very varied interpretations and can offer a wide aromatic-sensorial range. Depending on the type of cheese-making with which they are produced, they have very different behaviors. The thing that unites them is the massive presence of important nutrients and the fact that they are highly digestible. Unlike other cheeses, goat cheeses offer a very valid hypoallergenic alternative for those who show allergic phenomena towards products derived from cow's milk. The nutrient content of goat cheeses varies according to the methods used such as aging and maturing. All types of goat cheese contain healthy fats, proteins, vitamins and minerals. Although the portions of goat cheese to be served are small, an amount of about 28 grams contains a significant amount of nutrients.

In fact, a quantity of 28 grams of soft goat cheese provides the human body with:

  • Calories 102.
  • Proteins 6 grams
  • Fat: 8 grams.
  • Vitamin A: 8% of the Reference Daily Intake (RDI).
  • Riboflavin (Vitamin B2): 11% of the Reference Daily Intake (RDI).
  • Calcium: 8% of the Reference Daily Intake (RDI).
  • Phosphorus: 10% of the Reference Daily Intake (RDI).
  • Copper: 8% of the Reference Daily Intake (RDI).
  • Iron: 3% of the Reference Daily Intake (RDI).

Goat cheese is also an excellent source of selenium, magnesium and niacin (vitamin B3). One serving of goat cheese provides 6 grams of structural protein in association with calcium, phosphorus and copper, nutrients that are essential for bone metabolism. In addition, goat cheese contains healthy fats for human nutrition such as intermediate chain fatty acids that can improve the feeling of satiety and help reduce body weight. More interesting from a nutritional point of view is that goat's milk contains more intermediate chain fatty acids than cow's milk. This means that the latter are more rapidly broken down and absorbed by the body and therefore are accumulated to a lesser extent in body fat. Another aspect through which goat milk can play a beneficial action on human health is its capric acid content. In fact, caproic acid is a medium-chain fatty acid that has antibacterial and anti-inflammatory properties. In addition, scientific studies conducted in vitro have shown that this acid present in a peculiar way in goat milk has activity against cutibacterium acnes (p.acnes), a bacterium that can cause the development of inflammatory processes and favor the development of acne. In addition, goat cheeses contain numerous probiotics such as L. acidophilus and L. plantarum. Probiotics are bacteria that promote human health through various mechanisms, in fact the diet rich in probiotics promotes digestion, reduces inflammation and strengthens immune processes. It has also been shown that goat cheeses are transporters of probiotics by virtue of their fat content and the latter provide protection from bacteria


Goat cheeses are an essential source of proteins, healthy fats, vitamins and minerals useful in human nutrition and support for some diseases.


Goat cheese makes the difference!

Obtained from raw milk , produced from selected goats and subjected to strictly controlled and organic feeding, it is a valid alternative to the most common cow's and sheep's milk cheeses. Short and medium chain saturated fatty acids, a reduced protein content, the presence of lactic ferments, a high percentage of minerals (calcium, phosphorus, selenium, iron, copper) and a good supply of vitamins give these cheeses properties anti-inflammatory , high digestibility , ability to strengthen bones , protect health cardiovascular and promote good functioning of the metabolism and the immune system .

More and more used:

  • in diets , for the correct balance between digestibility and satiety (high concentration of calcium);
  • in the diet of sportsmen for its high digestibility and the significant contribution of calcium, essential for muscle contraction;
  • in diets aimed at the control or prevention of numerous pathologies such as obesity, osteoporosis, anemia, immune disorders, inflammatory bowel diseases, cardiovascular diseases, hypertension, allergies and intolerances.

Some arguments, quite sustainable, regarding the advantages contained in the intake of goat milk and derivatives.
Irritable colon
Goat's milk has short-chain fatty acids, consisting of fewer than 12 carbon atoms (acetic acid, propionic acid, isobutyric acid, butyric acid, isovaleric acid, valeric acid, caproic acid, lactic acid and succinic acid). These fatty acids are used for energy purposes by the enterocytes of the intestinal villi, favorably conditioning the digestion and absorption of the nutrient molecules introduced with daily foods.
The short-chain carbon gaseous acids of milk and goat derivatives act on the cells of the intestinal wall and of the villi in the small intestine, improve absorption processes, particularly in subjects with celiac disease and with sensitivity to gluten (a disease related to histological and functional alteration of the intestinal villi similar to celiac disease, but with specific antibodies negative for celiac disease); help to restore intestinal hygiene and well-being, they can therefore perform a preventive action against intestinal functional disorders (bloating, diarrhea, constipation, impaired permeability, malabsorption ...). Foods with interesting doses of short-chain fatty acids, such as goat milk and derivatives, can perform therapeutic actions in the treatment of various chronic intestinal diseases, such as diarrhea, ulcerative colitis and Chron's disease. Short-chain fatty acids can act on the DNA of intestinal cells, protecting them.
Lavaggio linfatico
The short-chain fats of goat's milk and derivatives are absorbed directly and quickly in the intestine to be released directly into the blood without making the long journey in the lymphatic system as occurs for compound fats with more than 12 carbon atoms. Short-chain fatty acids do not enter the lymphatic system of the intestinal villi and are immediately absorbed through the venous capillaries of the intestinal villi, arriving in the blood quickly together with glucose and amino acids, generating a favorable action of ready availability of energy for muscles and systems body, as well as an anti-inflammatory, non-atherogenic action. Therefore, a careful introduction of short-chain fatty acids allows a healthy washing of the intestinal lymphatic system.
The moderate intake of goat cheeses does not alter cholesterol levels: compared to cow's milk, goat's milk contains about double the number of fatty acids useful to keep cholesterol levels within health limits, preventing heart attacks and atherosclerosis and not facilitating heterogenesis (the deposit of fats inside the arteries and blood vessels).
Sistema Immunitario
The intake of goat's milk and, moderately, of goat's milk-based cheeses, strengthens the immune system: the amount of selenium contained in goat's milk can strengthen the immune system, defending it from infections and diseases;
The intake of goat's milk and, moderately, of goat's milk-based cheeses, improves metabolism: goat's milk can be a valid ally in improving the absorption of iron and copper in the digestive tract and is especially indicated for those suffering from anemia and other nutritional deficiencies.
Goat's milk products give a high energy contribution with a relative lipid contribution; the vitamin complex, referring in particular to cheeses derived from raw milk, complete the picture of absolute wholesomeness. The use of goat's milk products in low-calorie diets, ricotta above all, feeds the perception that goat cheeses are "sustainable" products.

Further considerations of a more general nature that I consider useful to develop to strengthen the concept of nutraceutical value of goat milk and derivatives.
The non-intensive farming criterion, the use of raw milk obtained from grazing animals or fed with superior quality fodder, would represent a good prerequisite for investigating, for example, the composition of fats and in particular the content of CLA (linoleic acid conjugated with anticarcinogenic, antithrombotic, immunoregulatory action), of butyric acid, Omega3. It would also be interesting to investigate the content of carotenoids - betacarorene, lutein and xanthophylls - and of terpenes, substances responsible for the chromatic and aromatic complement of cheeses. As well as lactoferrin, taurine, calcium, phosphorus, magnesium, potassium, vitamin E (alpha-tocopherol), group B, tianine and riboflavin, vitamin K.