2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
If you think bacteria are synonymous with "microbes," think again. Probiotics are found in the gut and their second name is live good bacteria! Survey data show that in one year about 4 million people have used some form of probiotic products.
But what exactly are probiotics? It is true that some types of microorganisms can cause damage to your immune system, but probiotics can actually help strengthen it. When you take in beneficial bacteria, they can help your body fight disease-causing bacteria and prevent infections.
A study in 2018 proved that diversification of bacteria in the gut with probiotics can help prevent diarrhea and upper respiratory tract infections or the common cold.
Other studies show that the benefits can extend beyond the gut: probiotics can relieve the symptoms of depression, possibly by lowering inflammation levels in the body.
Probiotics can be found in the form of supplements, but they are also present naturally in fermented foods and dairy products.
Want to try them? Here are 8 options for probiotic foodsas well as ideas on how to enjoy them.
1. Kefir
Kefir is a real probiotic bomb! 1 cup of nonfat kefir contains 12 types of beneficial bacteria, including Lactobacillus, a type of bacteria believed to prevent and treat diarrhea, and Bifidobacteria, a bacterium that can help relieve diarrhea and constipation.
Because kefir is fermented - this means that sugars are eaten by active bacteria - ie. the drink is 99% lactose free.
Kefir is also an excellent source of calcium. A glass of kefir contains 316 mg of calcium and 9 g of protein, which is more than you would find in a large egg. You can enjoy kefir by combining and sweetening it with fresh fruit or by adding it to smoothies.
2. Yogurt
Like kefir, yogurt contains a lot probiotics; it is also low in fat, some species also contain the bacterium Lactobacillus. Yogurt boasts an impressive 20 g of protein in a 200 g serving.
It also has a high content of riboflavin - vitamin B, which helps keep our cells healthy. Rich in minerals such as calcium and potassium, needed to build strong bones and maintain kidney and heart function.
You can eat yogurt and fruit for breakfast or snack, but not only. Add it to soups, sauces and pastries.
3. Sauerkraut
Photo: Iliana Parvanova
Naturally fermented foods such as sauerkraut also contain probiotics. According to a 2018 study, sauerkraut contains lactic acid bacteria, including Lactobacillus brevis, a probiotic that reduces the chances of catching the flu.
Sauerkraut contains fiber (about 3 g per cup), potassium, vitamin C and B vitamins. In addition, there are phytonutrients common to cruciferous vegetables that have been found to have cancer-fighting properties.
4. Pickles
Like sauerkraut, pickles are also excellent source of probiotics. One large jar offers almost 2 g of fiber and 31 mg of potassium.
5. Miso
Miso or Japanese fermented soybean paste is another very good one source of probiotics and unlike most vegetarian protein sources (such as peas and hemp), soy is high in protein, which means it contains all 9 essential and essential amino acids!
Each tablespoon of miso contains about 2 g of protein and 634 mg of sodium. Miso gives a salty and enriched taste to the dishes. Add the pasta to soups, vegetable dishes.
6. Kombucha
This carbonated drink has gained high recognition due to its high probiotic content. A traditional kombucha is made from sugar-sweetened black tea and then a starter bacterium is added, similar to a jelly pancake that sits on top of the tea to stimulate the fermentation process.
Tea leaves are naturally rich in antioxidants such as vitamin C and B2, as well as polyphenols. You can make your own homemade kombucha, but you better trust the one in the store.
7. Tempe
Tempeh or fermented soybeans contain probiotic bacteria of the species Bifidobacterium, as well as Lactobacillus rhamnosus. About 100 g of tempeh contains 346 mg of potassium and 17 g of protein - almost as much as a bucket of 200 g of yogurt.
8. Kimchi
Asian kimchi is made from cabbage, red peppers, onions and radishes. Contains the bacteria Lactococcus and Streptococcus. Studies show that it is also a good source of other nutrients, including beta-carotene (a bright pigment in sweet potatoes that acts as an antioxidant), vitamin C and fiber (2.4 g per 1 cup). You can prepare kimchi and serve it as a side dish to noodles, ramen, sandwiches, rice and more.
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