Fermented foods have become of increasing interest to those looking for natural ways to improve their diet, and in particular, boost their immune system. Could they be right for you?
What Are Fermented Foods?
For most people, the thought of letting bacteria perform their handy work on food for months on end before consuming it is a fantastic way to end up with a seriously nasty illness. In some scenarios, this can very well be the case. However, people around the world have been doing just this for centuries as a necessary means for preserving food for scarce times.
The process of fermentation involves sealing some form of food in an airtight container and along with some a liquid commonly known as brine. Once the food is completely submerged in this mixture, the container is allowed to sit in a cool, damp environment for anywhere from a few days to several months.
During this period, bacteria that are naturally present in the container begin to carryout out a process known as anaerobic metabolism. This is a form of metabolism that is used without the need for oxygen, hence the airtight container.
How Are These Foods Beneficial?
Fermenting foods is a beneficial process for several reasons. As we previously discussed, fermentation has long been utilized as a way to store precious food when more advanced forms of food preservation was not available.
Before people had canned goods and refrigerators, food had to be consumed rather quickly, meaning that the supply had to be replenished on a much more frequent basis. This could be especially difficult and unfortunate at certain times of the year, as getting the necessary vitamins and minerals you need from fruits and vegetables in the middle of December isn’t going to happen.
Another beneficial aspect of the fermentation process is that there is an abundance of flavor and nutrition added to the fermented food. People who are familiar with the process know that adding particular herbs and spices to the container can greatly improve the flavor of a food when allowed to marinate over a long period of time.
Furthermore, there are often a number of chemical reactions occurring thanks to the bacteria that produce nutrients inside the container that weren’t there when the lid was first closed.
As for the title of this article, fermentation is an extremely effective way to fortify the immune system. It is important to understand that a large part of the immune system is found inside your gut.
There are literally trillions of helpful bacteria, called probiotics that work nonstop to absorb nutrients from food, attack harmful bacteria and add antibodies to your system. During the fermentation process, these probiotic bacteria are given the opportunity to multiply many times over. Therefore, when you consume a fermented food item, you are adding a ton of helpful bacteria to your gut, thereby strengthening your immune system (https://www.health.harvard.edu/staying-healthy/fermented-foods-can-add-depth-to-your-diet).
At any given time, there is a war being waged in your body between the good bacteria that work tirelessly to keep you healthy and harmful bacterial strains designed to make you sick. It is important that the ration of good to bad bacteria remain shifted towards the good side. Probiotic foods are a great way to do just that.
According to Eating Well Magazine, here are the best fermented foods for a healthy gut and immune system health:
- Miso
- Tempeh
- Kefir
- Yogurt
- Sauerkraut
- Kimchi
- Kombucha
Precautions To Remember
- As you prepare your concoction, be sure to remember to add plenty of salt to the mix. Most of the bacteria that are potentially harmful cannot survive this environment, while probiotics can.
- Be sure to use water that does not contain fluoride or chlorine as both of these will kill the bacteria needed for the whole process to even occur.
- Whatever you do, do not open the container or break the airtight seal until the fermentation process has occurred. Doing so can expose your mixture to harmful bacteria and the oxygen they need to multiply.
Works Cited
Publishing, H. (n.d.). Fermented foods can add depth to your diet. Retrieved June 27, 2020, from https://www.health.harvard.edu/staying-healthy/fermented-foods-can-add-depth-to-your-diet
FURTHER READING
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https://eternalspiralbooks.com/health/product-category/immune-system/
