Top 5 Traditional, Fermented Anti-Aging Foods - NL-010
For those interested in their health and wellbeing, a diet rich in nutrients is of utmost importance. Eating foods with a high amount of essential vitamins, minerals, and micronutrients provides cells with the resources they need for regeneration and the prevention of illness.
Fermented foods are extraordinarily healthy using portion size as a natural preservation method. Microbes such as bacteria or yeast convert sugars into acids or alcohol in the absence of air in a process known as fermentation.
Because probiotics, which are beneficial bacteria that support the health of the gut microbiome and the immune system, are produced, these foods are rich in probiotics.
Adding fermented foods to your diet may be the key to achieving lasting well-being due to the presence of living microbes that give an enzymatic boost. The science-backed advantages of consuming probiotic-rich fermented foods include:
- Enhanced digestive processes
- Enhanced resistance to disease
- Greater reduction in body mass
- Controlling and avoiding gastrointestinal ailments.
- Speeding up the recovery process from common illnesses like colds and flus
- Minimize the danger of cardiovascular illness
- Enhanced mental well-being such as alleviated signs of anxiety and depression
- Anti-ageing effects
Fermented foods and beverages bring a lot of flavour to the table, including a tart tang. Eating fermented dishes is beneficial for both your physical health and the health of your microbiome. A regular diet of fermented foods will be greatly appreciated by your body in the long run.
Top 5 Traditional Fermented Foods
When buying yoghurt, check the label for “active and live cultures” or an assurance of a certain quantity of probiotics, since some yoghurts carry a greater amount than others. Additionally, try to stay away from the yoghurts that have a high sugar content.
It is quite easy to produce yoghurt at home with just a saucepan or pressure cooker to boil the milk and starter cultures to initiate fermentation. In order to include acidophilus bacterium or bifidobacterium lactis, which are usually found in commercial yoghurts, you can add liquid or powdered probiotics or a tiny portion of an existing batch of yogurt.
If you experience digestive issues when consuming milk, you might still be able to enjoy yoghurt and kefir. The fermentation process can help break down the lactose that is naturally found in these dairy products, making them easier to digest for those that are lactose intolerant.
Kefir is a fermented beverage that is similar to yoghurt, but with a thinner texture and more protein. For vegans or those who are lactose-intolerant, health food stores typically offer a variety of non-dairy yoghurt alternatives, such as soy, almond, and coconut milk yoghurts, that possess comparable digestive benefits.
For centuries, various cultures have been utilizing fermentation to preserve the produce native to their region. As opposed to freshly picked vegetables which can only be consumed within a few days, fermenting them in brine and keeping them in air-tight jars can extend their viable shelf-life to multiple months.
When seeking ideas for your fermentation journey, look no further than traditional cultural recipes such as Korean kimchi. This fiery pickled relish crafted from cabbage and red chili peppers is linked to several anti-cancer properties. Furthermore, its capacity to reduce free radical production is thought to have anti-ageing effects.
Apart from the usual sauerkraut and pickles, vegetables like cauliflower, mustard and collard greens can also be fermented. To add more flavour to the mix, one can include spices such as dill and coriander, or for a spicier version, garlic, ginger and chilli or hot pepper can be used.
Kombucha has become a cultural phenomenon as a tart, fizzy fermented tea drink that is made using a SCOBY (symbiotic culture of bacteria and yeast) and a sweetened tea. Both green and black tea are allowed, but black tea and white sugar are thought to be the finest for traditional kombucha.
The SCOBY rests on the surface of the tea, consuming the sugary liquid and forming a barrier that acts as a shield against potential dangerous bacteria. The traditional recipe calls for 50 grams of sucrose per litre of purified water to achieve the ideal ethanol and lactic acid concentration.
It has been established that the antioxidant properties of kombucha are 100 times more effective than vitamin C, and 25 times more effective than vitamin E. The high concentration of vitamin C in kombucha improves the immune system, while its antioxidant capabilities safeguard cells from harm, inflammatory illnesses, weakened immunity and tumours. Furthermore, studies have indicated that kombucha is also beneficial in preventing a wide array of metabolic and infectious disorders.
Apple Cider Vinegar
A staple in health food kitchens, apple cider vinegar (ACV) is made by fermenting apple juice and yeast. It is used for making salad dressings, marinades, and baked goods, as well as personal care recipes because it lends shine to hair and clarity to the skin. During fermentation, alcohol is converted by beneficial bacteria into acetic acid, causing the familiar tart smell and taste of ACV.
The potential of ACV to combat diabetes has been noted, particularly due to its antidiabetic and antioxidant properties. A 2017 experiment involving obese rats revealed that daily intake of ACV could minimise oxidative stress and diminish the chance of having a heart attack, which is usually linked to obesity-related cardiovascular diseases. Moreover, ACV is beneficial for balancing cholesterol levels and has natural antimicrobial effects, which is especially significant in the contemporary age of escalating antibiotic resistance.
Due to its acidic nature, the overconsumption of ACV can cause irritation in the teeth, throat, and stomach. Therefore, it is suggested to begin with no more than two tablespoons of ACV that is diluted with water of equal parts, taken on an empty stomach first thing in the morning in order to kick-start your daily digestion.
In Japan, miso, a fermented soybean paste, is a well-known dietary staple. On August 9th, 1945, near ground zero in Nagasaki, 21 healthcare workers were saved due to this food. Ground zero was located less than two kilometers away.
The incredible healing of the people of Hiroshima by Dr. Akizuki was attributed to the regular drinking of miso soup with wakame seaweed. A study conducted by the Research Institute for Radiation Biology and Medicine at Hiroshima University in 2003 proved that miso can protect against radiation.
A mixture of soybeans, grains and sea salt blended with koji (a mold starter) is fermented for periods ranging from three months to three years, according to the desired potency of the flavour. This enzyme-rich paste is rich in vitamins, salts, minerals, proteins, carbohydrates, fat and living microorganisms. Miso's strong, salty taste makes it suitable as a base for soups and sauces and as a flavouring agent for plant-based proteins like tempeh.
It has been shown that having a diet consisting of miso soup over an extended period of time can help lower the chances of breast cancer and heart disease. Furthermore, fermented soy products have been proven beneficial in the prevention of bone diseases, such as osteoporosis.