11 probiotic foods that are super healthy



11 super healthy probiotic foods


Probiotics are live microorganisms that have health benefits when consumed (1).


Probiotics, which are generally beneficial bacteria, provide all kinds of powerful benefits for your body and brain.


They can improve digestive health, reduce depression and promote heart health (2, 3, 4).


Some evidence suggests that they can even give you a better-looking skin (5).


Obtaining probiotics from supplements is popular, but you can also get them from fermented foods.


Here is a list of 11 probiotic foods that are super healthy.


1. yogurt


Yogurt is one of the best sources of probiotics, which are friendly bacteria that can improve your health.


It is made from milk that has been fermented by friendly bacteria, mainly lactic acid bacteria and bifidobacteria (6).


Eating yogurt is associated with many health benefits, including improving bone health. It is also beneficial for people with high blood pressure (7, 8).


In children, yogurt can help reduce diarrhea caused by antibiotics. It can even help relieve the symptoms of irritable bowel syndrome (IBS) (9, 10, 11).


In addition, yogurt may be suitable for people with lactose intolerance. This is because the bacteria transform some of the lactose into lactic acid, which is also the reason why yogurt tastes sour.


However, keep in mind that not all yogurts contain live probiotics. In some cases, live bacteria have been eliminated during processing.


For this reason, be sure to choose yogurt with active or live cultures.


Also, be sure to always read the label of the yogurt before buying it. Even if it is labeled as low-fat or fat-free, it can still be loaded with high amounts of added sugar.


Summary Probiotic yogurt is linked to a number of health benefits and may be suitable for people with lactose intolerance. Make sure you choose yogurt that has active or living cultures.


2. Kefir


Kefir is a fermented beverage of probiotic milk. It is made by adding kefir grains to cow's milk or goat's milk.


Kefir grains are not cereals, but cultures of lactic acid bacteria and yeast that look a bit like cauliflower.


The word kefir supposedly comes from the Turkish word. keyif, which means "feeling good" after eating (12).


In fact, kefir has been linked to several health benefits.


It can improve bone health, help with some digestive problems and protect against infections (2, 13, 14).


While yogurt is probably the best-known probiotic food in the Western diet, kefir is actually a better source. Kefir contains several main strains of friendly bacteria and yeasts, which makes it a diverse and potent probiotic (15).


Like yogurt, kefir is generally well tolerated by people who are lactose intolerant (16).


Summary Kefir is a fermented milk drink. It is a better source of probiotics than yogurt, and people with lactose intolerance can often drink kefir without problems.


3. The sauerkraut


Sauerkraut is finely crushed cabbage that has been fermented by lactic acid bacteria.


It is one of the oldest traditional foods and is popular in many countries, especially in Europe.


Sauerkraut is often used on top of sausages or as a side dish. It has a sour, salty taste and can be stored for months in an airtight container.


In addition to its probiotic qualities, sauerkraut is rich in fiber, as well as vitamins C, B and K. It also has a high sodium content and contains iron and manganese (17).


Sauerkraut also contains the antioxidants lutein and zeaxanthin, which are important for eye health (18).


Be sure to choose unpasteurized sauerkraut, since pasteurization kills live and active bacteria.


Summary Sauerkraut is finely chopped, the cabbage fermented. It is rich in vitamins, minerals and antioxidants. Be sure to choose unpasteurized brands that contain live bacteria.


4. Tempeh


Tempeh is a fermented soy product. It forms a firm empanada whose flavor is described as walnut, earthy or similar to a fungus.


Tempeh is originally from Indonesia, but has become popular around the world as a high-protein meat substitute.


The fermentation process actually has some surprising effects on your nutritional profile.


Soybeans are typically high in phytic acid, a plant compound that affects the absorption of minerals such as iron and zinc.


However, fermentation reduces the amount of phytic acid, which can increase the amount of minerals your body can absorb from tempeh (19, 20).


Fermentation also produces some vitamin B12, a nutrient that soy does not contain (21, 22, 23).


Vitamin B12 is found mainly in foods of animal origin, such as meat, fish, dairy and eggs (24).


This makes tempeh an excellent choice for vegetarians, as well as for anyone who wants to add a nutritious probiotic to their diet.


Summary Tempeh is a fermented soy product that serves as a popular and protein-rich substitute for meat. It contains a decent amount of vitamin B12, a nutrient found mainly in animal products.


5. Kimchi


Kimchi is a Korean accompaniment fermented, spicy.


Cabbage is usually the main ingredient, but it can also be made with other vegetables.


Kimchi is flavored with a mixture of condiments, such as red chili flakes, garlic, ginger, chives and salt.


Kimchi contains lactic acid bacteria Lactobacillus kimchii, as well as other lactic acid bacteria that can benefit digestive health (25, 26).


Kimchi made from cabbage is high in some vitamins and minerals, such as vitamin K, riboflavin (vitamin B2) and iron.


Summary Kimchi is a spicy Korean garnish, usually made from fermented cabbage. Your lactic acid bacteria can benefit digestive health.


6. Miso


Miso is a Japanese seasoning.


Traditionally, soy is fermented with salt and a type of fungus called koji.


Miso can also be made by mixing soy with other ingredients, such as barley, rice and rye.


This pasta is most often used in miso soup, a popular breakfast in Japan. The miso is typically salty. You can buy it in many varieties, such as white, yellow, red and brown.


Miso is a good source of protein and fiber. It is also high in several vitamins, minerals and plant compounds, including vitamin K, manganese and copper.


Miso has been linked to some health benefits.


One study reported that frequent consumption of miso soup was associated with a lower risk of breast cancer in middle-aged Japanese women (27).


Another study found that women who ate a lot of miso soup had a reduced risk of stroke (28).


Summary Miso is a fermented soybean paste and a popular Japanese seasoning. It is rich in several important nutrients and can reduce the risk of cancer and stroke, especially in women.


7. Kombucha


Kombucha is a fermented beverage of green or black tea.


This popular tea is fermented by a friendly colony of bacteria and yeast. It is consumed in many parts of the world, especially in Asia.


Internet abounds with claims about the possible health effects of kombucha.


However, there is a lack of high quality evidence about kombucha.


The studies that exist are studies in animals and in test tubes, and the results may not apply to humans (29).


However, because kombucha is fermented with bacteria and yeast, it probably has health benefits related to its probiotic properties.


Summary Kombucha is a fermented tea drink. It is claimed that it has a wide range of health benefits, but more research is needed.


8. pickles


Gherkins (also known as pickles) are cucumbers that have been pickled in a salt and water solution.


They are left to ferment for some time, using their own naturally occurring lactic acid bacteria. This process makes bitter.


Pickled cucumbers are a great source of healthy probiotic bacteria that can improve digestive health.


They are low in calories and a good source of vitamin K, an essential nutrient for blood clotting.


Keep in mind that pickles also tend to be high in sodium.


It is important to keep in mind that pickles made with vinegar do not contain live probiotics.


Summary Gherkins are cucumbers that have been pickled in salted water and fermented. They are low in calories and high in vitamin K. However, pickles made with vinegar have no probiotic effects.


9. Traditional buttermilk


The term "whey" actually refers to a range of fermented milk drinks.


However, there are two main types of whey: the traditional and the cultivated.


Traditional buttermilk is simply the liquid left over from butter production. Only this version contains probiotics and, sometimes, it is called "grandma probiotic".


Traditional whey is mainly consumed in India, Nepal and Pakistan.


Cultured whey, which is commonly found in American supermarkets, generally has no probiotic benefit.


Whey is low in fat and calories, but contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium and phosphorus.


Summary Traditional whey is a fermented milk drink that is consumed mainly in India, Nepal and Pakistan. Cultured buttermilk, which is found in American supermarkets, has no probiotic benefit.


10. natto


Natto is another product of fermented soybeans, such as tempeh and miso.


It contains a bacterial strain called Bacillus subtilis.


Natto is a staple in Japanese kitchens. It is usually mixed with rice and served with breakfast.


It has a characteristic odor, viscous texture and strong flavor. Natto is rich in protein and vitamin K2, which is important for bone and cardiovascular health (30, 31).


A study in older Japanese men found that natto consumption on a regular basis was associated with increased bone mineral density. This is attributed to the high vitamin K2 content of natto (32).


Other studies suggest that natto can help prevent osteoporosis in women (33, 34).


Summary Natto is a fermented soy product that is a staple in Japanese kitchens. It contains a high amount of vitamin K2, which can help prevent osteoporosis and heart attacks.


11. Some types of cheese


Although most types of cheese are fermented, it does not mean that they all contain probiotics.


Therefore, it is important to look for live and active cultures on food labels.


Good bacteria survive the aging process in some cheeses, such as Gouda, mozzarella, cheddar cheese and cottage cheese (35, 36).


Cheese is highly nutritious and a very good source of protein. It is also rich in important vitamins and minerals, such as calcium, vitamin B12, phosphorus and selenium (37).


Moderate consumption of dairy products such as cheese may even reduce the risk of heart disease and osteoporosis (38, 39).


Summary Only some types of cheese, such as cheddar cheese, mozzarella and gouda, contain probiotics. Cheese is very nutritious and can benefit the health of the heart and bones.


Probiotic foods are incredibly healthy


There are many very healthy probiotic foods that you can eat.


This includes numerous varieties of fermented soy, dairy and vegetables. 11 of them are mentioned here, but there are many more out there.


If you can not or do not want to eat any of these foods, you can also take a probiotic supplement.


Probiotics, both from foods and supplements, can have powerful effects on health.



Reference: https: //www.healthline.com/nutrition/11-super-healthy-probiotic-foods






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