Fermented foods and their benefits
Fermented foods are the result of a traditional method that has been used for centuries to preserve food and improve its nutritional value. The fermentation process is carried out by microorganisms that break down carbohydrates and produce acids, gases or alcohol in the process. This biochemical transformation improves the taste, digestibility and nutritional content of the food while extending its shelf life.
What are fermented foods?
Fermented foods have been consumed for centuries in various cultures around the world. Some popular fermented foods are:
– Yogurt: Produced by lactic acid bacteria that ferment milk, providing probiotic bacteria that benefit digestion.
– Kefir: A fermented milk drink made with kefir cultures that contains more probiotics than yogurt.
– Kombucha: A fermented tea with a slightly acidic and carbonated taste.
– Kimchi: A traditional Korean fermented vegetable dish consisting of cabbage and various spices.
– Sauerkraut: Fermented cabbage that supports intestinal health thanks to its high probiotic content.
– Fermented cucumbers: Unlike traditional pickled gherkins, they are preserved by natural lactic acid fermentation without vinegar.
Advantages of fermented foods
1. support of intestinal health
Fermented foods contain probiotics that promote the growth of beneficial bacteria in the gut. This improves digestion and strengthens the immune system.
2. improvement of nutrient absorption
The fermentation process makes food easier to digest so that the body can absorb vitamins and minerals better.
3. strengthening the immune system
A balanced gut has a direct influence on the immune system and can help to prevent illness.
4. positive effect on mood
Studies show that the gut microbiome influences brain function. Fermented foods could alleviate symptoms of depression and anxiety.
5. natural preservation
Fermentation delays the spoilage of food and inhibits the growth of harmful microorganisms.
Making fermented cucumbers yourself
Natural, fermented pickles are both flavorful and nutritious. Here is a simple recipe for making fermented cucumbers at home:
Ingredients
- 1 kg vegetables (e.g. cucumbers, cabbage, carrots, peppers)
- 1 liter drinking water
- 2 tablespoons sea salt or rock salt
- 3-4 garlic cloves
- 1 teaspoon peppercorns (optional)
- 1-2 sprigs of dill or parsley (optional)
Preparation
1 Wash the vegetables thoroughly and cut as desired.
2 Firmly layer the vegetables in a preserving jar.
3. in a separate container, mix 1 liter of water with 2 tablespoons of salt until the salt has completely dissolved.
4 Pour the brine over the vegetables so that they are completely covered.
5. add the garlic, peppercorns and herbs if necessary.
6 Close the jar tightly and store in a cool, dark place to allow fermentation to begin.
7. check the fermentation daily and taste after 5-7 days.
8 Once the desired flavor is achieved, store the jar in the refrigerator to slow down the fermentation.
Fermented foods are a great way to support healthy gut flora, improve digestion and boost the immune system. By fermenting your own food in the kitchen, you can enjoy tasty and nutritious foods while benefiting from their health benefits.
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