Probiotics are live microorganisms that are beneficial to health when consumed. Probiotic bacteria provide many powerful benefits to the body and brain. Thereby improving the digestive system, beautifying the skin, reducing depression and promoting heart health. Probiotics are commonly consumed as supplements or from fermented foods. Let’s find out the top 10 fermented foods in this article!
Contents
1. Yogurt
Yogurt is one of the best sources of probiotics that help improve health. Yogurt is made from milk that has been fermented by beneficial bacteria, mainly lactic acid bacteria and bifidobacteria. Eating yogurt has been linked to many health benefits, including improved bone health and balanced blood pressure. In children, the consumption of yogurt may help reduce diarrhea and symptoms of irritable bowel syndrome (IBS). In addition, yogurt is also listed as one of the foods that help digestion effectively.
In addition, yogurt is a suitable choice for those who are lactose intolerant. This is because bacteria during fermentation turn some of the lactose into lactic acid, which is also why yogurt tastes sour. However, users should be aware that not all yogurt contains live probiotics. In some cases, beneficial bacteria can be destroyed during processing. Therefore, it is important to research, select as well as pay attention to the information on product packaging so that consumers can make the right choice.
2. Kefir
Kefir is a fermented milk drink formula. Made by adding kefir seeds to cow or goat milk. Kefir seeds are not a grain, but a granule that is cultured with lactic acid bacteria and yeast shaped like a cauliflower.
Kefir has been shown to be linked to various health benefits such as improving bone health, aiding some digestive problems and protecting the body against infections. Kefir contains several major strains of beneficial bacteria and yeast, and like yogurt, kefir is often the optimal choice for people with lactose intolerance.
3. Sauerkraut
Sauerkraut is chopped sauerkraut that has been fermented by lactic acid bacteria. It is one of the oldest and most popular traditional foods in many countries, especially in Europe.
Sauerkraut is often used as a side dish. The dish has a sour, salty taste and can be stored and used for many months in an airtight container. In addition to a good amount of probiotics, sauerkraut is rich in fiber as well as vitamins C, B, K, sodium, iron, and manganese. This dish also contains the antioxidants lutein and zeaxanthin, which are important for eye health.
4. Soy Tempeh
Tempeh is a fermented soybean product. Formed into solid covers that have a flavor similar to chestnut or mushroom. Tempeh originated in Indonesia but has gained worldwide popularity as a protein-rich ingredient that can replace meat. The fermentation process of this food contributes to the addition of healthy nutrients.
Soybeans are often high in phytic acid, a plant compound that impairs the absorption of minerals like iron and zinc.
However, fermentation reduces the amount of phytic acid, which can increase the number of minerals the body absorbs from tempeh. Fermentation also adds a rich dose of vitamins to Tempeh. Meanwhile, Vitamin B12 is mainly found only in animal foods, such as meat, fish, dairy, and eggs. This makes tempeh an optimal choice for vegetarians as well as anyone who wants to add a plant-based product but still ensure nutrition.
5. Kimchi melon
Kimchi is a fermented, spicy Korean dish. Cabbage is usually the main ingredient of this dish. Kimchi can also be made from other vegetables such as radish, seaweed, or bean sprouts. Kimchi is made with a blend of spices, such as red peppers, garlic, ginger, scallions, and salt. Kimchi contains the lactic acid bacteria Lactobacillus, as well as other lactic acid bacteria that may benefit digestive health. Kimchi made from cabbage is high in vitamins and minerals, including vitamin K, riboflavin (vitamin B2), and iron.
6. Miso seaweed soup
Miso is a condiment that originated in Japan. Traditionally, miso is made by fermenting soybeans with salt and a fungus called koji. Miso can also be made by mixing soybeans with other ingredients, such as barley, rice, and rye. This spice mix is often used in miso soup, a popular breakfast dish in Japan.
Currently, consumers can buy a variety of miso, such as white, yellow, red, and brown. Miso is a good source of protein and fiber and is packed with vitamins, minerals, and plant compounds, including vitamin K, manganese, and copper. One study found that regular miso soup consumption reduced the risk of breast cancer in middle-aged Japanese women. Another study found that women who ate a lot of miso soup had a reduced risk of stroke.
7. Ginseng mushroom tea
Kombucha is a drink made from fermented black or green tea. These popular teas are fermented by a group of beneficial bacteria and yeasts. Consumed in many parts of the world, especially Asia. However, the quality evidence for the benefits of kombucha is still very limited.
The studies that exist are only animal and test-tube studies, and the results may not apply to humans. However, because kombucha is fermented with bacteria and yeast, it may have health benefits related to the beverage’s biological properties.
8. Pickles
Pickles (also known as pickled cucumbers) are cucumbers that have been soaked in a solution of salt and water. They are left to ferment for a while, using natural lactic acid bacteria. This process makes the dish sour. Pickled cucumbers are a good source of good bacteria, which can improve digestive health. This food is low in calories and is a good source of vitamin K, a nutrient needed for blood clotting.
9. Buttermilk
The term buttermilk is used to refer to fermented milk drinks. However, there are two main types of dairy: traditional and processed. Traditional buttermilk is simply the liquid left over from making butter. Only this version contains probiotics and is sometimes called a probiotic.
Traditional buttermilk is mainly consumed in India, Nepal, and Pakistan.
Processed buttermilk, commonly found in American supermarkets, doesn’t have any probiotic benefits. Buttermilk is low in fat and calories but contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium, and phosphorus.
10. Fermented soybeans (Natto)
Natto is another fermented soy product, like tempeh and miso. Contains a strain of bacteria called Bacillus subtilis. Natto is a staple in Japanese kitchens. This ingredient is often mixed with rice and served with breakfast.
Natto has a distinctive smell, mucilaginous texture, and strong flavor. Natto is rich in protein and vitamin K2, which is important for bone and heart health.
A study on older men in Japan found that consuming natto on a regular basis was associated with higher bone mineral density. This is thought to be due to natto’s high vitamin K2 content. Other studies suggest that natto may also help prevent osteoporosis in women.
Final thought
Consuming fermented foods is good for your health as well as your digestive system, make sure you include some of these aforementioned foods in your daily diet so you can become healthier.
Top News hopes this article can help you learn more about the top 10 fermented foods and wishes your health condition is always good!
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