Diet and Nutrition 2022

6 probiotic foods that are good for &severe; saúde (and how to consume)

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6 probiotic foods that are good for &severe; saúde (and how to consume)
6 probiotic foods that are good for &severe; saúde (and how to consume)

Probiotic foods are considered functional, because in addition to having important vitamins and minerals to nourish the body, they also contain yeast and good bacteria that help maintain he alth, contributing to good digestion and preventing diseases such as diabetes, gastritis or high blood pressure.

To reap the full benefits of probiotic foods, it is important to consume at least one of these foods daily. Learn more about probiotics, what they are for and how to take them.

Cheese, yogurts and fermented milks are just some of the probiotic foods that exist and their benefits vary according to the types and amount of microorganisms present in each food.

1. Yogurt

Yogurt is a probiotic food with an acidic flavor and is made from fermented milk, which may also have fruit or other ingredients added. It is a food rich in proteins, vitamins and minerals and contains lactobacilli and bifidobacteria, beneficial microorganisms for the organism.

Benefits: Yogurt helps with hunger control and weight loss as it has high amounts of protein. In addition, the microorganisms in yogurt help to increase the growth of beneficial bacteria in the intestine, preventing constipation, improving the absorption of vitamins and minerals from food and improving the digestion of milk and dairy products in those who are lactose intolerant. Yogurt also improves the body's defenses, helping to prevent colds and flu, and guarantees the he alth of bones and teeth, as it is rich in calcium.

How to consume it: yogurt can be consumed daily and there are several options on the market, but it is important to always choose sugar-free versions, without added colorings and flavors.Yogurt should be stored in a refrigerator and can be consumed for breakfast or in the morning or afternoon with fruits, which are rich in fiber, also helping to control hunger. See the main benefits and how to prepare yogurt.

2. Kefir

Kefir is a creamy, sour-tasting fermented drink and is considered a complete probiotic food, as it is rich in calcium and B-complex vitamins, helping to maintain he althy intestinal flora. Learn more about what intestinal flora is, what it is for and how to replenish it.

Benefits: kefir contains more beneficial microorganisms than milk, being a food that has better digestion, especially for those who have lactose intolerance, and also contributes to the balance of intestinal flora, helping to prevent and treat diarrhea, constipation and other intestinal inflammation. Kefir is also an anti-inflammatory and antioxidant food, improving the body's defenses against flu, colds, some types of cancer and other he alth problems.

How to consume: you can find kefir in he alth food stores, restaurants and cafes, and there are several options, such as products made from cow's and goat's milk, in fruit juices and it is even possible to buy kefir grains or receive donations from friends or through social networks, if you want to prepare it at home. Learn more about the benefits of kefir and how to make kefir in milk or water.

3. Kombucha

Kombucha is a drink prepared by fermenting green tea, or black tea, and sugar, having a sweet and refreshing taste reminiscent of cider. The drink is rich in microorganisms that help in the body's defenses, fighting fungi and bacteria harmful to the body and helping to prevent many he alth problems.

Benefits: because it is made from green tea or black tea, kombucha is rich in antioxidant nutrients and therefore strengthens the immune system, preventing flu and colds, diseases heart disease, diabetes and cancer.In addition, it improves the functioning of the intestine and helps to reduce the growth of bad bacteria in the stomach, preventing gastritis and stomach cancer. Some studies show that kombucha, because it is rich in beneficial microorganisms, can also help in the treatment of type 2 diabetes and weight loss.

How to consume it: Kombucha is usually found in he alth food stores, but it can also be sold in restaurants and cafes and the flavor options vary according to the fruits and spices added to the drink. Kombucha can be consumed daily and with any meal. When prepared at home, kombucha should be stored in the refrigerator and can be consumed daily. See more about the 15 benefits and how to prepare kombucha.

4. Sauerkraut

Sauerkraut is a probiotic food produced by fermenting cabbage with a little s alt and typically has a more acidic flavor. This food has high amounts of lactobacilli, minerals and vitamins A, B, C and K, in addition to being low in calories.

Benefits: sauerkraut is a probiotic food with high amounts of fiber and contains many beneficial bacteria and yeasts for the intestine, preventing constipation, diarrhea and contributing to a good digestion. In addition, the food also has high amounts of antioxidants, helping to prevent many diseases such as some types of cancer, colds and flu. Some studies have shown that daily consumption of sauerkraut can also be used to improve intestinal flora and symptoms of irritable bowel syndrome.

How to consume: the recommended daily amount of sauerkraut is between 7 and 10g, which can be added to salads, sandwiches and other ready-to-eat dishes. Check out more about what it is and how to prepare sauerkraut at home.

5. Soy-based fermented foods

Among soy-based fermented foods, the best known are missoshiro or miso, tempeh and natto.

Benefits: by improving gut he alth, soy-based fermented foods fight constipation, prevent diarrhea and facilitate the absorption of nutrients from food by the body. These foods are also rich in antioxidants, strengthening the body's defense system and preventing diseases such as diabetes, stomach cancer, prostate cancer and high blood pressure. Some studies have shown that foods like miso, tempeh, and natto, when used as a treatment, also improve poor digestion and reflux. A study [1] evaluated that consumption of fermented soy-based foods once a day improves total cholesterol levels in blood tests.

How to consume: miso is a soy paste that is used as a base in the preparation of miso soup, which may also contain seaweed, mushrooms, onions and pumpkin. The soup can be consumed as a starter for lunch or dinner. Tempeh can be prepared roasted, grilled or grilled and eaten as a starter, snack or main course.Natto is a food that is mixed with cooked rice and seasoned with onions, coriander and chives, being consumed mainly for breakfast.

6. Kimchi

Kimchi is a fermented probiotic food made from vegetables and s alt. The most common type of kimchi is made with cabbage, radishes, red pepper powder, garlic, ginger, anchovies, sugar, onion and s alt. Kimchi is very rich in vitamin C and B vitamins, minerals and fiber, in addition to being a low-calorie food, considered one of the he althiest foods in the world.

Benefits: as it is a food rich in nutrients such as vitamin C, fiber and minerals, kimchi is a food that helps to maintain the proper functioning of the intestine and improve the body's defenses, preventing various types of diseases, such as cancer, obesity and heart disease. Kimchi also delays aging, as it reduces the body's free radicals, molecules produced by natural chemical reactions in our body, but which in excess is harmful to he alth.Understand better about what free radicals are and their relationship with aging.

How to consume: Kimchi is usually prepared at home and is usually served as an accompaniment to meals. The preparation is made by washing the cabbage and draining for 3 hours. Then add the other ingredients, mixing well and let the mixture ferment for at least 3 days in the fridge.

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