This is what fermented foods do for your health

Fermented foods have been an integral part of human nutrition for thousands of years, and not only provide… Unique flavoursBut it's good for us, too health. From sauerkraut and kimchi to miso and kombucha, these delicacies are created through the fermentation process, which transforms raw ingredients through the action of beneficial bacteria, yeasts or molds. But what is it? Fermented foods In reality? What do they do to our bodies?

What are fermented foods?

Fermentation he Normal metabolism Where carbohydrates are converted into alcohols or organic acids with the help of… Microorganisms. Fermented foods are made by allowing beneficial microorganisms, such as bacteria or yeast, to grow in a controlled environment. This process not only preserves the food but also improves its taste, texture and nutritional value.

Health benefits of fermented foods

Fermented foods are healthy. This is what it does to our body:

1. Better digestion

Fermented foods are rich ProbioticsMicroorganisms that promote a healthy gut microbiome. Probiotics help maintain the balance of beneficial bacteria in the digestive tract, support good digestion, and improve nutrient absorption and overall intestinal health. It can relieve symptoms of digestive disorders such as irritable bowel syndrome (IBS) and lactose intolerance.

2. Better absorption of nutrients

Fermentation increases the bioavailability of certain nutrients, making it easier for the body to absorb them. For example, fermented soy products like miso and tempeh contain more vitamins and minerals than their unfermented counterparts. Fermentation also breaks down anti-nutrients, such as phytic acid, which can interfere with mineral absorption.

3. Beneficial for the immune system

He. She Gut microbiome It plays a crucial role in the immune system and fermented foods can help boost its health. Probiotics found in fermented foods support immune cell production and improve intestinal barrier function, reducing the risk of infections and autoimmune diseases.

4. Positive effect on the gut-brain axis

Research suggests a link between the gut and the brain, known as… Gut-brain axis. In other words: There's growing evidence of a link between the state of your gut and your brain. In this case, fermented foods can also positively impact mental health by improving the gut microbiota. Probiotics have been shown to reduce symptoms of anxiety, depression, and stress.

Types of fermented foods

1. sauerkraut: One of the most popular fermented foods in our kitchen is, of course, sauerkraut. Sauerkraut is not unlike fermented cabbage. The cabbage is salted and left to ferment, which causes the lactic acid bacteria to convert the sugars into lactic acid. It is a good source of fiber and vitamins C and K, and adds a spicy flavor to various dishes.

2. KimchiKimchi is a traditional Korean dish made from fermented vegetables, usually cabbage and radishes, with added spices. Kimchi is rich in vitamins A, C, and B, as well as fiber, and has a spicy taste.

3. MisoMiso is a paste made from fermented soybeans, sometimes with rice or barley added. It is often used in Japanese cooking and adds a delicious flavor to soups, marinades and sauces. Miso is a source of protein, vitamins and minerals and contains beneficial enzymes.

4. natto: Natto, like miso, is made from fermented soybeans. Unlike miso, this dish is made from whole soybeans by steaming them. Then a bacterial culture is performed Bacillus subtilisCan be added and fermented. Natto is known for its strong flavor (unlike miso) and sticky texture. It contains an enzyme called nattokinase, which has been linked to potential cardiovascular benefits. It is also a good source of protein, fiber and vitamin K2, which is important for bone health. It is often eaten for breakfast because it promotes digestion/bowel movements.

5. Kombucha: Kombucha is a fermented tea beverage made by adding a symbiotic culture of bacteria and yeast (also called a “SCOBY”) to sweetened tea. It is a natural source of probiotics and antioxidants, and its vibrant taste makes it a popular alternative to soft drinks.

6. Kefir: Kefir is a fermented milk drink made from it Kefir grains Adding mold and lactic acid bacteria cultures similar to cauliflower to the milk. It is rich in probiotics and beneficial bacteria that support gut health and digestion. Kefir also provides vitamins, minerals and protein, making it a nutritious addition to the diet. This drink is also said to help treat osteoporosis.

7. TempehTempeh is a traditional Indonesian dish made from fermented soybeans. It is a good source of plant protein and contains essential amino acids. Additionally, tempeh, like all other fermented foods, is rich in probiotics. It is also a good source of fiber, which can support digestion and promote feelings of fullness.

Fermented foods in your diet

To reap the health benefits of fermented foods, consider the following tips:

• never b Small sectors So your body can adapt to probiotics.
• Look for unpasteurized or home-cooked foods, because pasteurization can destroy beneficial microorganisms.
• Experiment with different fermented foods for probiotics Various sources Swallows.
• Use fermented foods as an ingredient or seasoning in various dishes, such as salads, stir-fries, or sandwiches. Keep in mind that microorganisms in fermented foods are lost in hot/boiling water. So once you add the miso paste to the soup, the soup should no longer boil.