10 reasons to include fermented foods in your diet
Fermentation ( fermentation, urination) is the process of splitting organic substances with the participation of microorganisms and the release of enzymes from them.
The process starts when microorganisms gain access to food and get into favorable conditions (optimal temperature, humidity, lack of light, etc.). They convert carbohydrates into alcohols, organic acids, gases, which prevent the reproduction of unwanted microbes, and hence spoilage of the product.
Fermented foods are real superfoods. Their regular use helps to maintain the functioning of all body systems and provides a high level of energy, clear thinking, radiant skin and optimal weight. They normalize digestion, save from overeating and hangover.
Why you should include Fermented foods in Your diet
1. Detoxification of the body. Phytonutrients, antioxidants, vitamins, minerals and organic acids contained in these products support the normal functioning of the liver, help to remove toxins.
2. Improvement of bowel function. Fermented vegetables, grains and legumes, contain soluble and insoluble fiber, necessary for normal intestinal motility and daily emptying.
3. Normalization of digestion. Enzymes and organic acids in the composition of fermented foods have a beneficial effect on the work of the gastrointestinal tract, normalize the acidity of gastric juice and stimulate the secretion of digestive factors.
4. High nutritional value. Fermented foods contain bioavailable vitamins, minerals and their cofactors, amino acids, phytonutrients and fatty acids, which allows them to be absorbed in the best way.
5. Preliminary "digestion" of food. Beneficial bacteria break down problematic proteins (for example, gluten and casein), sugars (for example, lactose and fructose), fiber and other components that can cause discomfort when digesting them. Neutralization of "antinutrients". Fermentation allows you to neutralize phytic acid, lectins, oxalates and other "antimatter".
6. Neutralization of "antinutrients". Fermentation allows you to neutralize phytic acid, lectins, oxalates and other "antimatter". Energy. Microorganisms synthesize a large amount of vitamins and nutrients that increase vital energy, tone and endurance of a person.
7. Enrichment of the intestinal microbiota. A healthy intestinal microbiome has two important characteristics: a wide variety of species and the number of bacteria. Fermented foods will help improve these important characteristics. It is not by chance that the intestinal microbiome is called a "separate organ", since it is responsible for numerous metabolic processes in the body. Microbes inactivate enzymes, hormones, toxins, decompose bile acids, neutralize allergens, help digestion, promote the absorption of vitamins and minerals in the intestine and synthesize some of them.
8. Pre- and probiotics in the composition. Prebiotics affect the composition of the microbiota of the gastrointestinal tract by increasing the number of beneficial bacteria and reducing the population of pathogenic microorganisms. Probiotics are living microorganisms that contribute to improving human health: they improve the functioning of the gastrointestinal tract, affect the immune mechanisms in the mucous membrane, generate metabolic products.
9. Lowering cholesterol levels. A six-week study showed that daily consumption of certain fermented foods reduces total cholesterol and the level of "bad" cholesterol by 6% and 10%, respectively.
10. Improving cognitive abilities. Regular consumption of certain fermented foods improves brain function. Protection against infections. Bacteria produce proteins called bacteriocins, which destroy and inhibit the growth of pathogenic microorganisms.
How to consume fermented foods
If there are no fermented foods in your diet, then it is worth introducing them into the diet gradually. They have such a powerful effect on the body that they are rather a useful supplement, but not the basis of the diet. They should be consumed in a small amount, but on a regular basis. 1-2 tablespoons 1 time a day as an additive to main dishes: salads, soups, poultry, fish, meat, cereals, etc. Be sure to monitor your body's reaction to new products. Home fermentation will allow you to be sure of the quality of the finished product, the absence of antibiotics, mycotoxins, dyes and preservatives in them.