Fermented Foods Are On The Rise
Fermented foods are foods which have undergone a process in which microorganisms feed on carbohydrates in organic acids. This process helps in food preservation, building beneficial enzymes, B- vitamins, Omega-3 fatty acids, and various probiotics strains.
For fermentation to take place, there must be microorganisms. The science of fermentation is known as zymurgy or zymology.
Why should we eat fermented foods?
The following are the reasons why we should start including fermented foods in our diets:
- Rich in probiotics – Fermented foods such as Kombucha and Kefir provides the beneficial bacteria into our digestive system. Probiotics improve our gut health and immunity.Probiotics provide various benefits to the body and brain, they boost digestive health, promote heart health reduce depression, while giving you good glowing skin.
- Raises the rate of food absorption – Having a good balance of the good bacteria and digestive enzymes improve the rate of food absorption by the villi.
- Helps in food preservation – Fermented foods have a longer shelf life due to the presence of organic acids and alcohol that keep spoilage bacteria away.
- Budget friendly – Some of the foods can be easily be fermented at home. It also cuts the use of supplements which are much expensive than fermented foods.
- Detoxification – The beneficial bacteria can act as detoxifiers, capable of eliminating a broad range of toxins and heavy metals
Examples of healthiest fermented foods and vegetables
It is a fermented dairy product from the fermentation of cow, goat, or sheep milk by use of friendly bacteria Bifidobacteria and lactic acid bacteria. Yogurt is linked with improved bone and bowel health. It is more suitable than raw milk to the lactose intolerance patients.
Kefir is fermented probiotic dairy drink. Tastes like yogurt but made by adding kefir grains to goat’s or cow’s milk. Kefir grains are cultures of yeast and lactic acid bacteria. It is a healthier source of probiotics than yogurt.
Sauerkraut is shredded cabbage that is fermented by use of lactic acid bacteria. It forms a significant source of fiber, minerals and vitamins B, C and K, antioxidants Lutein and Zeaxanthin. Choose unpasteurized brands that contain live probiotics!
Tempeh is a fermented soybean product. Tempeh has the same flavor as a mushroom. Majorly used as a high-protein meat substitute and vitamin B12.
Traditional fermented, spicy Korean dish that is prepared from cabbages, spices, seasonings and lactic acid. Kimchi is linked with improved digestive and cardiovascular health. It is rich in Vitamin B, vitamin K, and iron. Uses bacteria Lactobacillus kimchi.
Miso is a Japanese seasoning, traditionally made by fermenting soybeans, brown rice or barley with koji, a fungus. Miso improves bone health, lowers the risk of cancer, rich in anti-aging properties, and promotes a healthy nervous system and boost the immune system.
Kombucha is a fermented green tea drink. It is fermented by a colony of bacteria and yeast. Kombucha forms a good source of probiotics, enzymes, vitamin B and high concentration of acid (gluconic, acetic and lactic). There are good reasons for drinking a cup of kombucha on a daily basis; improves digestion, helps in body detoxification, boosts the immune system, reduces joint pains, assists in weight loss and prevents cancer.
These American classics are Cucumbers that have been pickled in salt water and fermented. They use their lactic acid bacterias to ferment. They contain slight amounts of calories and are an excellent source of Vitamin K, an important nutrient for blood clotting.
A dish of fermented soybeans that is popular in Japan. Natto is rich in probiotic Bacillus subtilis, which can support both cardiovascular health and immune system.
Some types of cheese
Only some types of cheese that have probiotics includes mozzarella, Gouda, cheddar and cottage cheese. They are highly nutritious and rich in proteins, vitamin B12, calcium, phosphorus and, selenium. They lower the risk of osteoporosis and cardiovascular diseases.
What’re some of your favorite fermented foods?
Let us know below!