To facilitate storage and extend the shelf life of foods, the fermentation process has been around for generations in different cultures. In recent years, however, fermented foods have grown in popularity not only for their flavor and aroma, but also for their nutritional value and health benefits.
fermentation is a process save Food and beverages involving controlled microbial growth and enzymatic activity. Microorganisms convert sugars and starches in food into alcohol or acids, which act as natural preservatives. The process improves the taste and texture of the food, giving it a distinctive tangy, salty and slightly sour taste.
Health Benefits of Fermented Foods
- Improve digestion – Probiotic-rich fermented foods can help ease digestive issues by restoring the balance of good bacteria in the gut.
- Enhance immunity—— Research shows that gut health can affect a person’s ability to fight infection. In addition to probiotics, fermented foods contain vitamin C, iron and zinc, which can help boost immunity and recover from infections faster.
- Heart Health – Probiotics in fermented foods can lower blood pressure and lower bad cholesterol that can lead to heart disease.
- lose weight – Research shows that certain strains of probiotics can help with weight loss and fight belly fat.
- Easier to digest — Fermented foods have been broken down by bacteria, so they are easier to digest. People who are lactose intolerant may not have problems digesting fermented dairy products like kefir and yogurt because fermentation breaks down the natural lactose into simpler sugars.
- Mental Health – Probiotic strains Lactobacillus helveticus and Bifidobacterium longum found in fermented foods have been linked to reduced symptoms of anxiety and depression.
Fermented Foods to Include in Your Diet
1. Kombucha- It is a fermented tea Rich in probiotics, made from bacteria, yeast, sugar and tea. It is beneficial in treating irritable bowel syndrome, diarrhea and inflammatory diseases. Probiotic drinks are also linked to mental health benefits.
2. Kimchi – This is a spicy fermented kimchi popular in Korean cuisine. Kimchi is made by fermenting vegetables such as celery, cabbage, radishes, and cucumbers in brine. It helps blood sugar management, reduces inflammation and protects heart health.
3. Sauerkraut—— it is made from chopped cabbage Fermented by lactic acid bacteria. It is believed to have originated in China, but is now a popular condiment in different cultures. It is thought to benefit gut health, brain health, weight loss and immunity.
4. Natto – It is a traditional Japanese food made of cooked soybeans Fermented by Bacillus subtilis natto. Natto contains fiber, probiotics, vitamin K2 and nattokinase to control blood pressure and cholesterol. It can also be used to treat bacterial infectious diseases.
5. Tempeh – Tempeh is made from boiled, fermented soybeans.It is a traditional Indonesian food that is loved by the people meat substitutes. Tempeh is a good source of protein and contains protective antioxidants.
6. Yogurt – It is made by fermenting milk with lactic acid bacteria. Studies have shown that adding probiotic yogurt to the diet can help lower blood pressure in people with high blood pressure and improve bone mineral density and physical function in older adults.
Published by Medicaldaily.com