12 reasons to include fermented foods in the diet

12 reasons to include fermented foods in the diet

Fermented foods are real superfoods. Their regular use helps to maintain the work of all body systems and provides a high level of energy, clear thinking, radiant skin, and optimal weight. They normalize digestion and save you from overeating and a hangover. 12 reasons to include fermented foods in the diet.

fermented foods
fermented foods. Photo from pixabay

What is useful for fermentation? 12 reasons to include fermented foods in the diet.

Fermentation (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 get access to food and get into favorable conditions (optimal temperature, humidity, lack of light, etc.). They turn carbohydrates into alcohols, organic acids, gases, which prevent the reproduction of unwanted microbes, and therefore spoilage of the product.

Why you should include fermented foods in your diet

#1. Detoxification of the body. Phytonutrients, antioxidants, vitamins, minerals, and organic acids in these products support the normal functioning of the liver and help to remove toxins.
#2. Improving the functioning of the intestines. Fermented vegetables, cereals, and legumes, contain soluble and insoluble fiber, which is necessary for normal intestinal motility and daily emptying.
#3. Normalization of digestion. Enzymes and organic acids in the composition of fermented products have a beneficial effect on the work of the gastrointestinal tract, normalize the acidity of gastric juice, and stimulate the secretion of digestive factors.

fermented foods
fermented foods. Photo from pixabay

#4. High nutritional value. Fermented foods contain bioavailable vitamins, minerals and their cofactors, amino acids, phytonutrients, and fatty acids, which allow 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.
6. Neutralization of “antinutrients”. Fermentation allows you to neutralize phytic acid, lectins, oxalates, and other”antimatter”.

#7. Energy. Microorganisms synthesize many vitamins and nutrients that increase a person’s vital energy, tone, and endurance.
#8. Enrichment of the intestinal microbiota. A healthy intestinal microbiome has two important characteristics: a wide variety of species and a number of bacteria. Fermented foods will help improve these important characteristics.

The intestinal microbiome is not accidentally called a “separate organ”, since it is responsible for numerous metabolic processes in the body. Microbes inactivate enzymes, hormones, and toxins, decompose bile acids, neutralize allergens, help digestion, promote the absorption of vitamins and minerals in the intestines, and synthesize some of them.

fermented foods
fermented foods. Photo from pixabay

#9. 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, and generate metabolic products.
#10. 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.
#11. Improving cognitive abilities. Regular consumption of certain fermented foods improves brain function.
#12. Protection against infections. Bacteria produce proteins called bacteriocins, which destroy and inhibit the growth of pathogenic microorganisms.

How to eat fermented foods. 12 reasons to include fermented foods in the diet.

fermented foods
fermented foods. Photo from pixabay

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 daily 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, and the absence of antibiotics, mycotoxins, dyes, and preservatives in them.

Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/
I suggest:
Evaluate current meal plans and give general recommendations.
Individual consultations.
Making individual meal plans.
Recommend gradual dietary changes and consistent dietary practice.
Discuss the importance of balanced macronutrient intake.
To offer recommendations on eating behavior.
Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or
other acceptable organizations.