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List of the 8 Healthiest fermented foods

Fermented foods are foods that have been exposed to various types of bacteria (lactobacilli, bifidobacteria, etc.), resulting in new flavors and beneficial properties.

Fermented Food Improves digestion , prevents various dyspeptic disorders (flatulence, constipation, diarrhea, etc.).

Due to the content Probiotics , such food restores the intestinal microflora, improves the course of all metabolic processes in the body, Boosts immunity , improves the condition of bone tissue and reduces the risk of cardiovascular diseases.

In the last article we reviewed the essence of fermentation and 6 facts about the benefits of such products .

In this article, we will provide a list of the 8 most useful fermented foods.

1. Kefir

Kefir is one of the most ancient and widespread fermented dairy products. The drink is made from any milk (usually cow's milk) with the addition of kefir starter culture.

Kefir is rich in vitamins (B12, K2), micro- and macronutrients (calcium, magnesium), and beneficial bacteria.

According to Turkish scientists , the consumption of 200 ml of kefir for 6 weeks reduces the activity of inflammatory diseases (especially autoimmune etiology). Kefir reduces the activity of neutrophils, suppresses the production of inflammatory mediators (interleukins 5 and 8), increases local immune factors in the lumen of the gastrointestinal tract.

Kefir, according to experts , is an important source of calcium, which prevents the development of osteoporosis, reduces the risk of fractures. The use of the drink in the diet for 6 months leads to increase in bone mineral density , forming spine and the femur.

In addition, Research shows that the fermented milk product promotes the absorption of lactose, which is extremely important for people with lactose intolerance.

Kefir is a valuable fermented drink that increases the absorption of lactose, Normalizes digestion , prevents the appearance of degenerative processes in bone tissue and inhibits the inflammatory response in tissues.

2. Yogurt

Yogurt is a product made from fermented lactic acid bacteria milk. It is rich in calcium, phosphorus, potassium and vitamin B12.

Regular addition of yogurt to the diet, according to one of the major reviews , reduces blood pressure by 10-15%.

According to scientists from Ireland , yogurt is also capable of strengthen bone tissue and maintain skeletal muscle tone in the elderly. As a result, the risk of osteopenia is reduced by 31%, osteoporosis – by 39%.

And yogurt is also good for weight loss. Proven that frequent consumption of yogurt is associated with a lower body weight, a smaller waist circumference.

Yogurt is a valuable probiotic product , which allows you to control body weight, can lower blood pressure and normalize bone metabolism.

3. Sauerkraut

Sauerkraut is an ancient Russian fermented dish that is rich in fiber, vitamins (A, C, K, B groups) and macronutrients (iron, magnesium, calcium).

Known that sauerkraut contains large amounts of lutein and zeaxanthin, powerful antioxidants that reduce the risk of developing diseases from the organs of vision. These substances also have antitumor effect.

Polish studies show that the effect of cabbage juice on cancer cells leads to the inhibition of a number of enzymes responsible for their proliferation. The product can be used as a chemotherapeutic agent.

Sauerkraut is an extremely useful product that improves eyesight, reduces the risk of developing diseases from the visual system and pathologies of the oncological profile.

4. Kombucha

Kombucha good for the liver , as it reduces its toxic damage, promotes the elimination of various toxic chemicals from the body.

There is a positive trend in relation to oncological diseases: kombucha prevents malignant cell proliferation, blocks their metastasis.

Animal experiments revealed that kombucha has a hypoglycemic effect, increases the content of high-density lipoproteins (good cholesterol) in blood plasma and reduces the content of lipids with low specific gravity (bad cholesterol). Research has also found that the drink helps prevent the development of diabetic nephropathy.

Proven that kombucha is effective in psychoemotional disorders. The drink reduces the feeling of anxiety, Suppresses depression , normalizes emotional background .

Kombucha drink is made from Kombucha.

Kombucha prevents the appearance of atherosclerotic overlays on the walls of blood vessels by reducing the concentration of atherogenic lipoproteins in the blood, prevents the development of diabetes mellitus, reduces the risk of complications due to impaired glucose metabolism. The product can be used for depressive and stress disorders .

5. Tempeh

Tempeh is a product made from soybeans using sourdough. It contains a lot of proteins, calcium, and helps to increase the number of noble bacteria in the lumen of the gastrointestinal tract.

Scientific research demonstrates , which contributes to the normalization of lipid profile parameters. There is a decrease in low–density lipoproteins by 5.7%, total cholesterol by 4.4%, and triacylglycerides by 13.3%. As a result, the development of atherosclerosis and severe cardiovascular complications (myocardial infarction, stroke) is prevented.

Scientists from Malaysia have discovered that tempeh has an antioxidant effect, reduces the concentration of free radicals, slows down the aging process and programmed cell death. The effects are provided due to the presence of flavonoids in the composition.

Tempeh is a soy product that not only normalizes digestion, but also reduces the risk of mortality from cardiovascular pathologies, and also has antioxidant properties.

6. Natto

Natto is a traditional Japanese cuisine product that is made from fermented soybeans. It contains a lot of indigestible fiber, which is prebiotic is a source of nutrition for beneficial microorganisms in the lumen of the digestive tube.

Regular consumption of natto is a factor in the prevention of constipation. Scientists recommend take natto not only for delayed stools, but also for painful bowel movements.

Japanese studies have revealed that natto, due to the high content of vitamin K and isoflavonoids, normalizes calcium metabolism, promotes an increase in bone mineral density, especially in the postmenopausal period.

According to modern concepts , natto contains a special enzyme is a nattokinase with antiplatelet activity. Biologically active substance "dilutes" the blood and reduces the risk of thromboembolic complications.

Is celebrated the positive effect of the enzyme on blood pressure levels. The systolic component drops by an average of 5.55 mmHg, the diastolic component by 2.84 mmHg.

Thus, natto is a special fermented soy product that helps improve digestive processes, maintain skeletal integrity and reduce the risk of mortality from cardiovascular pathologies.

7. Miso

Miso is a soup based on fermented soybeans, which has a large list of positive effects: strengthens the immune system , prevents malignant transformation of cells, normalizes metabolic processes in the nervous system.

The dish also contains a lot of probiotics that increase the population of &171;beneficial &187; bacteria.

Japanese scientists have discovered that miso soup reduces the risk of breast cancer. The effect is most pronounced in postmenopausal women, when significant hormonal changes occur in the body.

Individual works emphasize that miso can lower blood pressure levels by increasing diuresis and activating dopaminergic effects on kidney tissue. Against the background of the constant use of miso in the diet is declining risk of stroke and other thromboembolic complications.

Miso is an extremely valuable dish of Japanese cuisine for patients with a cardiological profile. In addition, the product improves the course of digestive processes, prevents the appearance of cancer cells.

8. Kimchi

Kimchi is a Korean national dish that is made from fermented Peking cabbage and a mixture of spicy herbs. It has a wide range of useful properties, increases the sensitivity of receptors to insulin and normalizes lipid metabolism.

Korean studies show that regular consumption of the product for 8 weeks leads to a decrease in body weight, blood pressure and increases glucose uptake by muscle and adipose tissue cells. According to experts , the effects are directly proportional to the amount of kimchi eaten.

Kimchi helps to normalize glucose metabolism in the body, and also brings the level of cholesterol in the blood to the proper values. With systematic use, the risk of developing type II diabetes mellitus and various cardiovascular diseases decreases.

Conclusion

Thus, fermented foods are extremely beneficial to the human body. They improve the course of digestive processes, reduce the risk of developing cardiovascular diseases, strengthen the immune system and allow you to reduce body weight. It is recommended to use these substances in the diet on a regular basis.