Fermented foods mean foods or beverages produced by controlling microbial growth, and the process of fermentation implies the breakdown of microorganisms like bacteria and yeast into other products. This breakdown gives fermented foods their taste, texture, aroma, appearance, and uniqueness. Many foods like fish, meat, vegetables, legumes, fruits, dairy, etc., go through fermentation. Many new variations in fermented food are coming because of the inclusion of nutritional ingredients, environmental conditions, and microorganisms in the fermentation process. There are many fermented foods. In this article, we will discuss fermented foods and the benefits of fermented food.
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Sauerkraut
Sauerkraut is the oldest and most popular fermented food made from green or red shredded cabbage and salt. It has low calories and a high quantity of probiotics, high fiber, vitamin C, vitamin A, vitamin K, and Vitamin B. In addition, it contains zeaxanthin and lutein, like other foods made with leafy green veggies.
The sauerkraut available in the refrigerator section contains more probiotics than shelf-stable jarred and canned varieties. It is also excellent for calcium, iron, sodium, manganese, magnesium, and copper. You can buy sauerkraut from nearby stores or make your own.
Kefir
Kefir is a tangy beverage and thick fermented milk product. Kefir is made by adding kefir grains with milk. Kefir grains are a combination of bacteria and yeast, and it contains probiotics, high vitamin B12, magnesium, calcium, biotin, enzymes, folate, and vitamin K2. It tastes delicious, like drinkable yogurt and smoothies. Kefir is easily digested by people with lactose intolerance because, like yogurt, kefir probiotics help break down lactose.
Kombucha
Kombucha is a fizzy, flavorful, tangy fermented drink made from black or green tea. It contains a high amount of good bacteria and yeast after the fermentation process once combined with sugar. Kombucha is available in farmer’s markets, grocery stores, and natural food stores. Little alcohol is produced during the fermentation process, which is barely noticeable and does not cause intoxication. However, if you don’t like the sour taste, then you may not like it.
Tempeh
Tempeh is another fermented food made from combining soybeans and tempeh starter. When it sits for two or three days, it becomes a compact cake. This product contains proteins, nutrients, amino acids, and probiotics. It is similar to tofu but does not have a spongy texture. It is a plant-based protein made with soy. It is a perfect source for vegetarians.
Top Benefits Of Fermented Foods
Improve Your Digestive System Or Health
During fermentation, those probiotics produced can help create good bacteria into your gut that fight or break down the carbohydrates you consume. Fermented foods contain probiotics that help reduce common digestive disorders, irritable bowel syndrome and fight inflammatory bowel diseases. Fermented foods like kimchi, sriracha, and sauerkraut can help to improve digestion by using probiotics and natural enzymes to absorb critical nutrients.
Improve The Immune System
Good bacteria exist in the gut that has a specific impact on the immune system. Fermented foods are a good source of iron, zinc, and vitamin C, which are helpful for a stronger immune system. High quantities of probiotics in fermented foods help boost the immune system and reduce the risks of infections. And if you are sick, then they will help you to recover faster.
Blood Sugar Level
Fermented foods include yogurt, which helps maintain low blood sugar levels. For those with diabetes, eating yogurt has high probiotics, good bacteria, and yeast helps control their blood sugar, cholesterol, and blood pressure.
Control Weight
Fermented foods contain plenty of good bacteria, which help to control your weight. In addition, daily consumption of these products reduces the craving for sugar which is suitable for diabetes patients. Fermented foods also contain fewer calories and carbohydrates than other foods.
Gut Health
The gut plays an integral part in our body. It has a powerful impact on health, behavior, weight, appetite, and mood. Eating fermented foods creates a mixture of bacteria in the body, which is called the gut biome.
Brain Health
Fermented foods contain bifidobacterium longum and lactobacillus helveticus, which help overcome depression and anxiety. The gut and brain have a powerful connection with each other, so an increased level of serotonin in the gut can build a healthy digestive system and help keep your mood balanced and your mind healthy. Fermented foods also help boost or improve cognitive functions like remembering, learning, and thinking.
Heart Health
Fermented food helps to reduce the risk of heart disease and lowers LDL cholesterol. Low-fat fermented dairy products have a much lower risk than high-fat fermented products. Fermented probiotics help to reduce blood pressure. It also enables you to stay away from heart disease.
Blood Pressure
Fermented dairy products have good bacteria and yeast, which help block enzymes that link to raise blood pressure in the body. If people are already facing high blood pressure, eating fermented foods helps reduce diastolic and systolic readings.
Conclusion
Fermented foods help produce vitamins like vitamin K, B1, B2, B5, B6, etc., which our body needs. It also helps reduce or lower the risk of diabetes, inflammation, obesity, and cardiovascular disease. In addition, fermented foods improve people’s mood and behavior, enhance brain activities, and improve bone health.
