Which foods contain enzymes for digestion – a list of the top 10

Digestion of food is a complex process involving digestive enzymes.

During digestion, the exocrine glands in the body secrete a secret rich in enzymes. It is they who ensure the cleavage and absorption of the nutritional components coming with food.

Individual groups of enzymes are produced by beneficial microorganisms that constantly live in the intestinal lumen.

There are 3 main classes of enzymes:

Proteases. Are necessary for the hydrolysis of proteins to peptides and amino acids.
Lipases. Ensure the decomposition of fats to glycerol and fatty acids.
Amylase. Are needed for the digestion of carbohydrates.

If the human body is unable to produce enough enzymes, then the processes of digestion of food are disrupted, food ceases to be absorbed by the body, and in the intestine itself there is an activation of fermentation processes and an increase in the growth of pathogenic microflora.

To improve digestion, it is necessary to take special medications or eat food containing natural enzymes.

Consider a list of the 10 healthiest foods rich in natural enzymes.

1. Pineapple

Pineapple is good for the digestive system because it contains a special group of proteolytic enzymes called bromelain.

According to scientific data, bromelain ensures the digestion of protein substances.

This enzyme is not only Improves digestion , but also has fibrinolytic, antithrombotic, anti-inflammatory and decongestant effects. Therefore, it is recommended for patients with blood clotting disorders, edematous syndrome of cardiogenic or nephrogenic origin, as well as for autoimmune diseases.

Bromelain is effective in the treatment of bronchitis, sinusitis; it can be used as a prophylactic for thrombophlebitis. There is some evidence that the enzyme prevents the proliferation of cancer cells and inhibits the processes of natural aging.

Scientists from India also emphasize that bromelain is able to accelerate wound healing, increase the activity of local and general factors of immunity .

Pineapples contain a special group of proteolytic enzymes – bromelain. Such biologically active substances not only normalize digestive processes, but also have a beneficial effect on the health of many body systems.

2. Mango

Mango contains the enzyme amylase, which provides the breakdown of complex carbohydrates to simple sugars – glucose and maltose.

According to Brazilian scientists, the amylase activity in mango increases as the fruit matures. Carbohydrates that are formed in the fruit during photosynthesis are gradually destroyed by enzymes, which ensures the accumulation of simple sugars.

Thus, the more ripe the mango, the more enzymes it contains.

Amylase is normally produced pancreas , and is also found in salivary fluid. Therefore, mango is also recommended for people with atrophic pathologies of the oral cavity and with exocrine insufficiency of the pancreas.

Thus, mango is an important source of the enzyme amylase, which ensures the digestion of complex carbohydrates. It is indicated to use the fruit for various diseases of the pancreas.

3. Papaya

The fruit is rich in papain, an enzyme of plant origin, whose action is similar to bromelain.

According to research data , the use of papaya in the presence of dyspeptic disorders (constipation, nausea, flatulence) helps to improve the general condition.

Papaya should also be consumed by people with irritable bowel syndrome.

Papaya should not be eaten by pregnant women, as the fruit increases the tone of smooth muscles and can cause miscarriage or premature birth.

Caution! Scientific research conducted in Austria , it was found that papain is a strong allergen capable of inducing an inflammatory reaction when exposed locally.

Papaya is able to improve digestion and reduce the severity of dyspeptic disorders. However, the fruit is strictly forbidden to be consumed with a burdened allergic history and during pregnancy.

4. Honey

Honey is rich in many useful substances, including digestive enzymes (up to 10%).

The main biologically active substances, according to scientists , are: diastases, amylases, proteases and invertases (break down sucrose to glucose and fructose).

Honey improves the cleavage and subsequent absorption of practically all basic substances coming from food (starch, sucrose, proteins), with the exception of fats.

Also, according to Italian cosmetologists , the high content of digestive enzymes has a beneficial effect on the skin (especially when applied topically). It is noted that the skin softens and moisturizes, slows down the formation of wrinkles, and reduces the risk of developing infectious and inflammatory diseases.

It is important to note that only natural honey has useful properties, which has not been subjected to heat treatment (temperatures above 60 degrees contribute to the destruction of enzymatic components).

Honey contains a large number of digestive enzymes that have a positive effect not only on the digestive system, but also on the skin.

5. Banana

According to scientists, banana has two groups of enzymes in its composition: amylase and glucosidase. They ensure the breakdown of complex carbohydrates (e.g. starch) to digestible monosaccharides.

According to scientific concepts, enzymes are most active only in ripe and sweet bananas. Green fruits are practically useless for digestion, but they contain more vitamins.

Banana also has a huge amount of fiber in its composition. Fiber is prebiotic substance , that is, it is food for the beneficial intestinal microflora and accelerates the progress of chyme in the lumen of the gastrointestinal tract.

Bananas, due to the content of amylase and glucosidase, improve the breakdown of complex carbohydrates, and also have a beneficial effect on the number of beneficial bacteria in intestines .

6. Avocado

Avocados contain almost no sugar (you can eat with diabetes), but they contain a lot of valuable fats.

The fruit is rich in lipase, an enzyme that ensures the absorption of fat from food.

It is recommended to use avocado for diseases of the pancreas, since it is it that produces the bulk of lipase in the human body.

Individual studies have found that avocados contain other enzymes. For example, polyphenol oxidase gives the fruit a brown color, but it does not affect the digestion of food.

Scientists also recommend use avocados for cystic fibrosis.

Thus, avocado contains lipase, an enzyme that breaks down fats to fatty acids and glycerin. The consumption of fruit will have a positive effect on the digestive process in pancreatic pathologies.

7. Kefir

Kefir is one of the most common fermented milk drinks in the world, which is extremely useful for the whole body, and especially for Stomach health and intestines.

According to research, kefir contains the following enzymes: lipases, proteases and lactases. Lactase is most appreciated, an enzyme that hydrolyzes lactose in milk and improves its absorption in various deviations accompanied by lactose intolerance.

According to Brazilian scientists, kefir contains a lot of beneficial lactic acid and acetic acid bacteria.

During the fermentation of kefir, bacteria break down sugars to carbon dioxide and organic acids, which are necessary for the further growth and reproduction of beneficial microorganisms.

Kefir is the most powerful probiotic .

Kefir contains a lot of enzymes (lactase, lipase, protease) that have a positive effect on the digestion of food. The drink also additionally enriches the intestines with beneficial bacteria.

8. Sauerkraut

During the fermentation of cabbage, many useful enzymes are formed that can Improve digestion .

According to a number of studies, the product contains a lot of lactic acid bacteria (Lactobacillus plantarum, L. pentosus, L. brevis, L. acidophilus, L. fermentum, Leuconostoc fallax, etc.), which are extremely important for the course of digestive processes, adequate functioning of the smooth muscles of the intestine and maintaining consistency of the immune system .

British works demonstrate what is the use of sauerkraut eliminates a number of dyspeptic disorders (bloating, stool disorders such as constipation or diarrhea). Taking the product contributes to the rapid achievement of remission in pathologies such as Crohn's disease or ulcerative colitis.

Sauerkraut is a fermented product based on ordinary cabbage, which contains a number of digestive enzymes and many beneficial microorganisms that are extremely important for the health of the gastrointestinal tract.

9. Ginger

Ginger, according to scientific data , contains zingabain, an enzyme capable of breaking down proteins. This type of protease is widespread in the food industry, used for making cottage cheese and desserts.

Research shows that ginger, acting on the smooth muscles of the digestive system, significantly increases the rate of gastric emptying.

Indian scientists have identified that ginger significantly accelerates the production and release of its own enzymes into the lumen of the gastrointestinal tract.

Ginger contains zingibain, which is responsible for the breakdown of proteins, and also increases the production of its own enzymes in the human body.

10. Kimchi

Kimchi is a fermented dish of Korean cuisine, which is Peking cabbage with lots of spices.

Kimchi, according to the researchers , contains bacteria of the Bacullus species, which are capable of producing proteases, amylases and lipases that break down proteins, carbohydrates and fats, respectively.

The Korean dish is also rich in antioxidants that slow down the formation of malignant cells and the aging process.

Regular addition of kimchi to the diet can have a beneficial effect on the level of total cholesterol and its atherogenic fractions, as well as reduce the risk of cardiovascular complications.

A study conducted by Korean scientists proved that kimchi helps to reduce low-density lipoproteins. The higher the initial level of lipoproteins, the more pronounced the positive effect.

Kimchi is a useful fermented product that contributes to the normalization of digestive processes and the prevention of cardiovascular pathologies.

Conclusion

Thus, the addition of foods containing enzymes to the diet can have a beneficial effect on the digestive processes, especially in diseases of the pancreas, as well as in the presence of pathologies of the mucous membranes of various parts of the gastrointestinal tract.