Calcium-rich foods have long been viewed as essential for strong bones, especially as people age and bone density naturally declines. While milk has often taken centre stage as the go-to source of calcium and protein, growing research suggests that certain cheeses may be even more beneficial for skeletal health. Recent nutritional studies are drawing attention to Parmigiano Reggiano, a hard Italian cheese rich in bioavailable calcium, protein and phosphorus. Its nutritional profile and digestibility make it a promising food for preventing conditions such as osteoporosis, a disease affecting millions worldwide. With its naturally lactose-free composition and concentrated nutrients, Parmesan could play an underestimated role in long-term bone health.

Why Parmesan cheese is gaining attention as a bone-strengthening food

In an Instagram reel, nutritionist and weight loss coach Mohita Mascarenhas recently suggested that a small block of Parmesan cheese could be a better choice than a conventional protein bar. According to her, 28 grams of Parmesan provides around 10 grams of protein and only 110 calories, offering more nutrition with fewer additives. She also highlighted its calcium and phosphorus content, both of which are crucial for maintaining bone strength. These remarks echo findings published in Clinical Cases in Mineral and Bone Metabolism, where researchers examined the role of diet in preventing and managing osteoporosis.

The study emphasised that Parmigiano Reggiano provides an optimal mix of essential nutrients for bone formation, including high-quality protein, calcium and vitamin D. Unlike milk, Parmesan contains proteins already broken down into smaller, easily digestible peptides. This makes its nutrients more readily absorbed, benefiting those who are lactose intolerant or have difficulty digesting milk. The cheese’s unique fermentation and long maturation process also enhance the bioavailability of minerals, making it a superior dietary option for maintaining skeletal health.

How calcium and protein in Parmesan support bone structure

Osteoporosis is characterised by a gradual reduction in bone mass and a weakening of bone architecture, increasing the likelihood of fractures. According to the cited study, nutrition plays a decisive role in both preventing and mitigating this condition. Calcium, protein and vitamin D were identified as the three key nutrients influencing bone structure throughout life. Among dairy sources, cheese was noted as one of the most concentrated suppliers of calcium in the adult Western diet, contributing significantly to total intake.In Parmigiano Reggiano, calcium is bound to casein proteins that form micelles, a structure that keeps minerals in a soluble, absorbable state. During digestion, these proteins break down into caseinophosphopeptides (CPPs), bioactive compounds that help maintain calcium in solution and promote passive absorption in the intestines. This biochemical process enhances the body’s ability to utilise calcium effectively for bone mineralisation. Researchers found that the presence of CPPs may even counteract dietary factors that usually reduce calcium absorption, such as high fibre or phytate intake.Furthermore, the protein in Parmesan is of high biological value, containing all essential amino acids required for bone and muscle repair. This becomes especially important with age, as protein metabolism slows and the body requires a higher intake to preserve tissue and skeletal integrity. The study also cited evidence suggesting that higher dietary protein, when balanced with adequate calcium, supports greater bone mass and reduces the risk of hip fractures in older adults.

Why Parmesan suits all ages and dietary needs

Another striking characteristic of Parmigiano Reggiano is its suitability across all age groups. Because the cheese is aged for over 12 months, it naturally loses all traces of lactose during the maturation process, making it well-tolerated by people with lactose intolerance. Researchers in Clinical Cases in Mineral and Bone Metabolism described it as an “easily digested cheese, rich in ready-to-use proteins and lipids, calcium, and possible prebiotic and probiotic effects.” These qualities position Parmesan not only as a nutrient-dense food but also as one that supports digestive health.The cheese also contains trace elements such as zinc, selenium, and magnesium, each playing a supporting role in bone metabolism. A 50-gram serving of Parmigiano Reggiano provides around 75 per cent of an adult’s daily calcium requirement, 60 per cent for children, and about 45 per cent for post-menopausal women, one of the most at-risk groups for osteoporosis. Such efficiency in nutrient delivery highlights why scientists are revisiting traditional foods like Parmesan as functional dietary components.Additionally, the fat profile of Parmesan is moderate, consisting largely of medium- and short-chain fatty acids, which are directly absorbed and quickly used as energy. Its cholesterol content, averaging 85–90 mg per 100 grams, is comparatively modest, and the absence of additives during production aligns with clean-label dietary preferences. These features make it an appealing alternative to processed snacks marketed as “high protein” but often laden with sugars and artificial ingredients.

How bioactive compounds in Parmesan enhance calcium absorption

The calcium bioavailability of Parmesan is not only due to its mineral content but also to the interactions between calcium and other components in the cheese. The digestion of milk casein during the long ageing process produces bioactive peptides, particularly CPPs, which bind calcium and prevent it from forming insoluble compounds in the gut. This binding action ensures that calcium remains in a form the body can absorb efficiently.Early studies on caseinophosphopeptides, dating back to the 1950s, demonstrated that these peptides could enhance bone calcification even in the absence of vitamin D. More recent animal research confirmed that calcium absorption is greatest when the ratio of CPP to calcium remains balanced, suggesting that Parmesan’s natural composition is close to this optimal ratio. The same study noted that exceeding this balance might reduce mineral release, highlighting the importance of natural proportions achieved through traditional cheesemaking methods.Beyond calcium, these peptides appear to facilitate the absorption of other trace elements, including iron, manganese, copper, and selenium, which collectively support the enzymatic processes vital for bone maintenance. The fermentation process may also yield prebiotic oligosaccharides that promote beneficial gut bacteria, indirectly improving mineral absorption and immune response.

What dietary habits can strengthen bone health naturally

Experts emphasise that nutrition and physical activity remain the most effective non-pharmacological strategies for preventing bone loss. A balanced diet incorporating calcium-rich foods like Parmesan, vitamin D from sunlight or supplements, and regular weight-bearing exercise can significantly reduce osteoporosis risk. Researchers found that individuals maintaining optimal calcium intake and engaging in physical activity had up to a 50 per cent lower likelihood of developing osteoporosis compared with those who did not.While dairy remains a leading source of calcium in Western diets, about 60 per cent of total intake ideally comes from milk and dairy products, with the remainder from vegetables, nuts and fortified foods. Parmigiano Reggiano stands out because its nutrients are easily absorbed and utilised, even among those unable to tolerate milk. Given its nutrient density, digestibility and versatility, including a small serving of Parmesan in daily meals could contribute meaningfully to maintaining strong bones and overall health across the lifespan.Disclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.Also Read | Keto flu explained: What really happens to your body on the keto diet