The
fermentation of foods has been used by man since the dawn of mankind,
but only in modern times have we begun to discover the surprising health
benefits of its use. In this method, foods are fermented by bacteria
that multiply without the presence of oxygen (anaerobic bacteria) in an
acidic environment, with low pH, where harmful bacteria and parasites,
which are the main causes of food deterioration, can’t develop.
In
addition, when fermented foods are prepared at home it is not an
industrial process, so they maintain most of their nutritional value
when compared to store-bought canned foods, making the benefits more
plentiful. Here is a list of 7 health benefits of fermented food.
What is fermented food?
Fermented
food is a food in which bacterial activity produces biochemical changes
caused by the effect of lactic acid bacteria, which in their final
decomposition produce lactic acid. You can ferment almost any food -
animal products, grains and vegetables - and the fermentation process is
very simple. The time taken for acidity to fall below 4 (this is the
desired pH), and the amount of lactic acid to reach its peak in food is
usually only 48 hours.
7 Health Benefits of Fermented Foods
1. Prevents various bowel disorders
For
those suffering from lactose intolerance, gluten intolerance, irritable
bowel syndrome, Crohn's disease, celiac, chronic gases or constipation,
fermented foods can only do you good! They balance the pH of the
intestines, rehabilitate the community of friendly bacteria, and provide
enzymes that help us digest foods, such as lactase which is needed for
digestion of dairy products.
2. Prevents depression and anxiety
A study in 2014 found
that there was a direct correlation between fermented food consumption
and mental health improvement, especially in cases of anxiety or
depression. "There is a positive correlation between the quality of the
intestinal microbial community and our mental state, and the healthier
our microbiota, the easier it is for the brain to regulate emotions with
hormones coming from the digestive system.
3. Repels Pathogenic bacteria
The
digestive acids produced in the fermentation process help reduce the pH
of the intestines, creating a hostile environment for pathogenic
bacteria - the bacteria that cause intestinal diseases such as
Salmonella, E. coli, and Shigella. As evidence, a study found that harmful bacteria of these and other species did not survive
well after 24 hours of exposure to fermented food, as opposed to
bacteria exposed to the same food in a non-fermented version.
4. Strengthens the immune system
In
addition to the previous benefit, lactic acid bacteria help us to deal
with these harmful bacteria by helping the immune system. The good
bacteria identify the foreign and harmful substances in the digestive
system and alert the immune system to them. They stimulate mucus
secretions in the intestines, increase antibody activity, help white
blood cells fight infections, and even actively suppress cancer cells
and tumors. This advantage was noted in a study conducted in 2006, in which the researchers also believed that friendly bacteria help avoid allergic reactions of the body.
5. Keeps your teeth healthy
Researchers have found seven different
types of lactic acid bacteria that are beneficial for maintaining oral
health. Problems associated with oral cavities such as cavities,
inflammation, gum problems, and bad breath are caused by the spread of
harmful bacteria in our mouths. By eating fermented foods rich in lactic
acid bacteria and other beneficial bacteria, we maintain the mouth and
create a healthy, balanced oral environment.
6. Improves metabolic rate
Probiotics
in general and fermented foods in particular help to improve metabolic
rate by strengthening the community of good bacteria in the intestines.
This effect was confirmed in a study, in which the effect of bacteria found in fermented foods on the metabolic rate was examined and found to be positive.
7. Helps the body absorb minerals
In
non-fermented foods like fish, nuts, and seeds, there are substances
that bind to minerals and inhibit their mineral absorption in our body,
therefore, when we add them to a salad or dish, we absorb less iron,
zinc, manganese, and calcium. However, when added to fermented foods
this effect is eliminated by the enzymes in the fermented food, which
allows the body to absorb minerals from the food with greater
efficiency. Therefore it is recommended to eat fermented foods along
with main dishes of fish or together with nuts and seeds.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
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