Probiotics as often called “active cultures” or “live cultures” are living microorganisms that add benefits to our health when consumed.They are usually bacteria that aid the brain and body functioning by providing all kinds of powerful beneficial constituents e.g. Bifidobacterium, saccharomyces boulardii, Lactobacillus, etc.
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What Are Probiotic Foods?
They are foods that contain health supplements from living bacteria needed for nurturing the body system. Rather than obtaining these supplements from other sources, Probiotics are simply gotten from fermented foods.
Functions of Probiotics
- They are natural and present in the digestive system to reduce inflammation of tract organs and aid digestion.
- They help to relieve or reduce depression,promote and improve the heart and digestive system, and to ease lactose intolerance.
- They might likely improve the skin color tune thereby giving better-looking skin.
- They cure or treat irritable bowel syndrome, diarrhea caused by antibiotics, inflammatory bowel disease and infectious diarrhea caused by parasites, bacteria or viruses.
- They help to improve the urinary and vaginal health, skin conditions like eczema and prevent allergies and colds.
Probiotic Foods That Are Super Healthy
Cheese is rich in minerals and vitamins like selenium, phosphorus, calcium, vitamin B12 and a very nutritious source of protein. Not all cheese contains Probiotics despite they are all fermented but some cheeses like Gouda, cottage, cheddar, and mozzarella supports the aging process and survival of bacteria.
Cheese is able to reduce the risk of getting an osteoporosis and heart disease while benefitting the heart and bone by moderate consumption of it.
2. Buttermilk – Traditional
The leftover liquid from “making butter” (Traditional Buttermilk) contains Probiotics unlike the cultured Buttermilk and they are found mainly in Nepal, India, and Pakistan.
It contains important minerals and vitamins like vita B12, phosphorus, calcium, riboflavin and generally low content of calories and fat.
3. Gherkins or Pickles
Cucumbers that are pickled in the solution of salt and water (Gherkins) are left to ferment and are able to improve their digestive health since they contain Probiotic healthy bacteria. They serve as a supportive nutrient for blood clotting,low in calories and a good source for sodium and vitamin K.
This green or black tea is fermented (Kombucha) by a colony of friendly bacteria and yeast. They have supplements due to their Probiotic properties benefits humans’ health.
5. Miso – Japanese Seasoning
By the fermentation of soybeans with salt and Koji (a type of fungus) or by mixing it with barley, rice, rye, and other ingredients provides a health supplement or benefits. Miso appears in different colors of red, white, yellow, brown, etc, it is a good source of fiber and protein which constitutes of various plant compounds, minerals and vitamins like manganese, vitamin K, copper, etc.
The frequent intake of Miso as regards to the report showed that it reduces the risk of breast cancer in middle-aged women like the Japanese and also the risk of stroke too.
This fermented soybean product is a high-protein substitute for meat that is worldwide from Indonesia and has a kind of earthy, nutty or mushroom flavor smell. By the fermentation; the phytic acid in soybean is reduced and as such, there is an increase in the minerals like iron and zinc present in it.
It serves as a vegetable and as a nutritious Probiotic diet that produces Vitamin B12 which is of a great choice of health benefit.
It is fermented soybean that contains ‘Bacillus subtilis’ which is a bacterial strain that has a slimy texture and a strong flavor smell. It is effective for cardiovascular and bone health because of its richness in vitamin K2 and protein. It also can help to prevent women from osteoporosis.
Kimchi is popularly known as the delicacy for the Koreans and it is a fermented spicy side dish. This can be made from vegetables like cabbage and thus Kimchi contains the lactic acid bacteria like the “Lactobacillus Kimchii” for the benefit of the digestive health.
Kimchi, especially those made from cabbage are said to be a source of vitamin b2 (riboflavin), vitamink, iron, and some other minerals.
Yogurt has been made from fermented milk is the best and recommended source of Probiotics because of the friendly bacteria like bifidobacteria and lactic acid bacteria it contains for improving health as regards high blood pressure and bone.
It helps to relieve the symptoms of IBS (irritable bowel syndrome) and reduce diarrhea usually caused by antibiotics.
This Probiotic milk drink is obtained by mixing the Kefir grains with a cow’s milk. It generally can improve or help the bone and digestive system while protecting the body against infections.
This is a shredded cabbage fermented by lactic acid bacteria and one of the traditional oldest foods popular in many countries of the world. Its Probiotic properties entail the richness of immune boosting vitamins like Vita C, B, K and fiber with sufficient minerals of manganese and iron.
It helps in eye health and wades off infections with the presence of antioxidants like zeaxanthin and lutein it contains, while also noting that a pasteurized sauerkraut reduces the content of Probiotics.
12. Other Foods
There are so many collections of local foods or ingredients one might also consider further and they include;
- Cold potatoes
- Green bananas
Getting Over with Probiotic Foods
Some bacteria like Probiotics are able to provide better health while by convention; wisdom would always cause us to avoid bacteria. According to a review published in the ISRN Nutrition journal, Probiotics help to maintain the health of an individual.
Beyond the out sketch of the above listed, there are much Probiotic food one can consume ranging from fermented soybeans, vegetables and dairy to aid the body health in a general scenario but also seeking out for medical advice with regards to taking these foods is advised due to the not all immune system or body conditions accept them easily.