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7 Benefits of feta cheese and side effects

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Discover the 7 shocking health benefits of feta cheese and side effects.

They speak very well of those cheeses with French, Spanish, and Italian origin, thanks to the fact that their gastronomies are highly recognized for these dairy products, however, there is one that many overlook, the so elegant Greek gastronomy.

This gastronomy has to its credit extravagant dishes, but it is also the owner of a very famous cheese: feta cheese, which we will explain in this article in which we will share its properties and health benefits.

7 shocking health benefits of feta cheese


What is feta cheese?

Feta cheese is a white cheese of Greek origin, being the oldest in this country, situated in the most remote times of classical antiquity, it is also one of the most famous cheeses worldwide, possessing special characteristics.

This Greek cheese has a very curious elaboration, by mixing sheep’s and goat’s milk as relevant ingredients.


It should be noted that it has a slightly salty flavor, although it is obtained in a soft or hard way, in the presentation of wheels, in itself it is white with a soft consistency.

Important: An analysis highlights the following: “There is a significant concentration of feta consumption in Greece since this country reaches between 70% and 85% of the total in the European Community”.

Nutritional benefits of feta cheese

What makes feta cheese so famous? What allows its high consumption in Greece and its great distribution worldwide? Those nutritional properties that it gives us, we mention below:

1. Vitamins

This cheese is rich in several vitamins, standing out in vitamin B12 (riboflavin in 1.7 mg), vitamin D (with 16 mg), vitamin B6 (in 0.4 mg) as well as vitamin B2 and vitamin A, although in few portions.

To highlight: It also contains vitamin K, an essential element of feta cheese to prevent deformation and injury of bone structures, which includes greater strength of soft tissues.

2. Minerals

On the other hand, goat’s milk (from feta cheese) is a great source of minerals, where we find the famous phosphorus (337 mg), calcium (493 mg), iron (0.65 mg), potassium (62 mg ), magnesium (19 mg), sodium (917 mg), zinc (2.88 mg), copper (0.03 mg), manganese (0.02 mg), and selenium (15 mg).


Note: It is important to mention that minerals are closely related to the metabolism of the system, which helps with the transformation of proteins into energy.

3. Other compounds

Feta cheese has incredible compounds, which are divided into total fat (specifically saturated), a considerable level of sugar, carbohydrates, protein, and low content of monounsaturated fatty acids, although its consumption should be moderate.

To highlight: Another important element is probiotics, an important complement for the formation of the “traditional feta”, not to mention that they provide hydration to intestinal health unlike many other kinds of cheese of different flavors.

Health benefits of feta cheese

Feta cheese has many healthy properties, but what does our body get in exchange for these components? The answer is divided into 7 essential benefits, which are presented below:

1. Improves the immune system

Vitamin A and thiamine are essential components in natural feta cheese to strengthen the immune system (the main defenses of the body), adding a curious element, probiotics.

Note: According to one study, probiotics ” are complex, indigestible carbohydrates that enhance the immune system. “


2. Supports intestinal health

The probiotics of natural feta cheese also improve intestinal flora and digestion, together with the power of sodium that favors the hydration of gastrointestinal health.

It should also be remembered that the probiotics housed in feta cheese are classified as a booster of the immune system, avoiding intestinal problems due to times of stress or fatigue.

To highlight: One review mentions the following “Probiotics stimulate the protective functions of the digestive tract and prevent gastrointestinal infections. “

3. Benefits of feta cheese for bone and teeth

The absorption of iron, manganese, and calcium together with the vitamin D or K found in feta cheese, helps to maintain the strengthening and further development of bone tissues, encompassing the skeleton together with the teeth.

You should know: The low intake of these components leads to the appearance of conditions such as osteoporosis (a condition related to the wear of bone tissue).

4. Protects eye health

The vitamin A that feta cheese has an additional function, promoting eye health, in short, the ability to see better, taking into account that this cheese also has antioxidants, which prevent the oxidation of cells.


To highlight: Vitamin B2 also can prevent oxidation of eye health, preventing critical conditions such as cataracts and glaucoma, many of them related to premature aging.

5. Benefits of feta cheese for anemia

Anemia is common due to the decrease in red blood cells, the copper in feta cheese allows maintaining an adequate volume of the blood, taking into account that riboflavin is necessary for the formation of cells in the body, this includes the formation of red blood cells.

Also, vitamin B12 has a job about iron (to deal with anemia), an essential mineral in the human diet, since nutrients are closely related to hemoglobin and the transport of oxygen through them (which also depends on energy).

6. Reduces headaches

Feta cheese can reduce headaches and migraines in certain cases, this is achieved thanks to the intake of vitamin B12 and vitamin B2, which help a lot in the formation of energy for the body.

7. Benefits of feta cheese for cancer


It is claimed that feta cheese can reduce the symptoms or occurrences of certain types of cancer, with a combination of calcium, vitamin D, and magnesium, related to the metabolism and chemical reactions of the body.

In addition, feta cheese has antioxidants, which limit the damage caused by free radicals.


How to make feta cheese

Feta cheese has a detailed but at the same time simple elaboration, the idea is a homemade preparation or rather natural, so that it is healthy for the organism. This is one of the ways to make feta cheese at home:


•Sheep’s milk

Goat milk

•Calcium chloride

•Mesophilic ferments

•Rennet tablet




It is necessary to pasteurize or make a mixture of sheep’s milk and goat’s milk, for approximately 10 minutes, with temperatures of 68 ° to 70 °.

In the end, the pasteurized milk is cooled to a maximum of 36 ° for at least 25 minutes.

After 25 minutes, a mixture of calcium chloride is added (measured between 10 and 20 g), the same applies to mesophilic ferments.

The rennet tablet is added between 45 and 60 minutes and then transferred to molds with holes for distillation.

It should be kept in cold rooms for 24 hours, and then the rennet salting process (where excess milk is removed with a brine).


After a day, it is cut into rectangles, adding a little brine, then they are stored for a maximum of 15 days at 16 ° (maturation stage).

Then it must be stored at temperatures of 2 ° and 5 ° for 2 months and thus the cheeses will be consumed properly.

Side effects of feta cheese

It includes saturated fats as well, which should be restricted to less than 10 percent of your daily calorie count.

Exaggerated sodium in diet has been shown to participate to high blood pressure, which is associated to chronic issues like kidney disease, stroke, and heart disease

Key Findings

Feta cheese is one of the most famous cheeses in the world, made from sheep’s and goat’s milk whose flavor can be very light.

It is a cheese very rich in nutritional compounds, highlighting probiotics and proteins.


This cheese improves the intestinal flora, boosting the immune system and also protectiont of bone tissues.

The process of making feta cheese can last a maximum of 2 months if you want to obtain a quality homemade product


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