Топ-9 ферментированных продуктов питания и их невероятные свойства

In ancient times, people who did not have refrigerators and did not know about conservation knew how to store vegetables for a long time using lacto-fermentation. Lactic acid – it is a natural substance that inhibits the growth of bacteria that decompose food. Starch and sugar from fruits and vegetables are converted into lactic acid by various types of bacteria.

Fermented vegetables and fruits, like dairy products, have many health benefits. The proliferation of lactobacilli in fermented foods increases their digestibility and vitamin levels. In addition, such bacteria produce enzymes that have antibiotic and anti-cancer properties, and lactic acid not only helps keep fruits and vegetables in excellent condition, but also promotes the growth of beneficial microorganisms in the intestine.

What are the benefits of fermented foods

During the fermentation process, bacteria take over and produce lactic acid, which is an important source of energy for the body, and not just a source of muscle pain after training:

  • certain nutrients are not destroyed during fermentation;
  • toxins and harmful bacteria are naturally removed from fermented foods;
  • fermented food improves digestion and increases the ability to absorb nutrients;
  • important enzymes are preserved and produced during the fermentation process;
  • Increased levels of B vitamins, omega-3 fatty acids, digestive enzymes, lactic acid, and suppression of harmful bacteria growth are great for the body's immune function.

Next estet-portal.com will consider:

  • how bacteria affect the human body;
  • which fermented foods should be included in the diet.

How gut bacteria affect human health

Probiotics, as well as other micro-organisms, have such a significant impact on health that scientists compare them to a single organ in the human body. The human internal ecosystem influences:

  • behavior (the intestines are even called the second brain, since it produces 95% of serotonin, which sets a good mood);
  • gene expression (probiotics affect the activity of hundreds of genes, helping to positively express them and increase the body's ability to resist disease);
  • diabetes (the population of bacteria in the intestines of diabetics is significantly different from the microflora of a healthy person, and a healthy diet, including fermented foods, helps beneficial gut bacteria multiply);
  • autism (the establishment of normal intestinal microflora in the first 20 days of life is very important for the proper functioning of the baby's immune system; therefore, children with impaired intestinal microflora are at increased risk of developing autism and autoimmune diseases);
  • obesity (restoration of intestinal microflora helps to lose weight).

In the human gut, there are both good and bad bacteria, the number of which greatly exceeds the number of body cells (approximately 10:1).

Our task – optimize the "bacterial population" intestines so that beneficial microorganisms are more harmful.

To this end, a Russian doctor practicing in Britain, Natasha Campbell-McBride, has developed the GAPS (Gut and Psychology Syndrome – Gut and Psychological Syndrome) program for the treatment of children and adults suffering from autism, neurological and mental disorders, problems with the gastrointestinal tract and the immune system. According to the doctor, brain dysfunction is associated with the state of the digestive system, and after the normalization of the digestive system, many diseases recede. That being said, fermented foods are an important part of the GAPS diet.

Top 9 Fermented Foods to Include in Your Diet

Ideally, a wide variety of fermented foods and drinks should be included in the diet, as they all carry different micro-organisms:

  1. Sauerkraut – an affordable fermented product that is very easy to cook on your own; in addition to the presence of vitamins C, B, and K, such cabbage contains a lot of useful probiotics, including leuconostocs, pediococci and lactobacilli.

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  1. Kimchi – a Korean version of fermented vegetables that, in addition to beneficial bacteria, contains vitamin C and carotene.

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  1. Miso – a fermented Japanese food made from beans, rice, barley, wheat, or a mixture thereof; excellent source of antioxidants, zinc and manganese.
  1. Coconut yogurt – excellent product, rich in calcium, potassium and magnesium, as well as antiviral, antifungal and antibacterial properties.

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  1. Lactofermented pickles contain a lot of beneficial bacteria and enzymes.

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  1. Natural yoghurts, kefirs and sour cream without additives.

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  1. Lassi (Indian drink).

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  1. Natto (Japanese bean dish).

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  1. Tempeh (Asian soybean dish)

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Fermented products – an important component of a healthy diet for the normalization of the digestive tract and, accordingly, the promotion of health in general. Estet-portal.com recommends including in the diet products obtained by lacto-fermentation, which can also be prepared at home, in order to make sure that the ingredients are natural and that all important cooking points are observed.

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