How To Boost Your Immunity System With Fermented Foods
Fermented foods are foods that have been transformed by the action of beneficial bacteria and yeast.
These microorganisms break down the sugars and starches in the food, producing acids, alcohol, and other compounds that give fermented foods their distinctive flavor, texture, and aroma.
But fermented foods are not only delicious, they are also good for your health. Fermented foods can help boost your immune system by providing probiotics, vitamins, minerals, antioxidants, and anti-inflammatory substances.
In this blog post, we will explore how fermented foods can benefit your immunity and which ones you should include in your diet.
Probiotics and Immunity
Probiotics are live microorganisms that can confer health benefits when consumed in adequate amounts. They are found naturally in fermented foods, such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, kombucha, and cheese.
Probiotics can help improve your gut health by balancing the microbiota, the community of bacteria and other microbes that live in your intestines.
A healthy gut microbiota is essential for your immune system, as it helps prevent the invasion of harmful pathogens, modulate inflammation, and produce immune-regulating substances.
Studies have shown that probiotics can enhance the function of various immune cells, such as natural killer cells, macrophages, and T cells.
Probiotics can also stimulate the production of antibodies, which are proteins that help fight infections.
Probiotics may also reduce the risk or severity of certain immune-related conditions, such as allergies, asthma, eczema, inflammatory bowel disease, and respiratory infections¹².
Vitamins and Immunity
Fermented foods are also rich in vitamins that are vital for your immune system. Some of these vitamins are produced by the bacteria themselves during fermentation, while others are enhanced by the breakdown of food components.
For example, fermented foods are excellent sources of vitamin C, which is a powerful antioxidant that protects your cells from oxidative stress and supports the production and function of immune cells. Vitamin C may also shorten the duration and severity of common colds³.
Another important vitamin found in fermented foods is vitamin K2, which is synthesized by certain bacteria from vitamin K1. Vitamin K2 is involved in blood clotting, bone health, and cardiovascular health. It may also have anti-inflammatory and anti-cancer effects.
Fermented foods also contain B vitamins, such as B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), and B12 (cobalamin).
These vitamins play various roles in energy metabolism, DNA synthesis, nerve function, and red blood cell formation. They also support the production and activity of immune cells⁵.
Minerals and Immunity
Fermented foods can also provide minerals that are essential for your immune system. Some of these minerals are increased by fermentation due to the release of bound forms or the addition of salt or other ingredients.
For instance, fermented foods are good sources of zinc, which is a trace element that regulates the development and function of various immune cells. Zinc deficiency can impair your immunity and increase your susceptibility to infections⁶.
Another important mineral found in fermented foods is iron, which is a component of hemoglobin and myoglobin, the proteins that carry oxygen in your blood and muscles. Iron is also involved in the production and activation of immune cells. Iron deficiency can cause anemia and weaken your immunity⁷.
Fermented foods also contain other minerals that are important for your immunity,
such as calcium, magnesium, selenium, copper, manganese, and iodine. These minerals have various roles in maintaining the structure and function of your cells, tissues, organs, and enzymes⁸.
Antioxidants and Immunity
Fermented foods can also provide antioxidants that can protect your cells from oxidative stress and inflammation. Oxidative stress is caused by an imbalance between free radicals and antioxidants in your body.
Free radicals are unstable molecules that can damage your DNA, proteins, lipids, and membranes. Inflammation is a normal response to infection or injury but can become chronic when it is excessive or prolonged.
Oxidative stress and inflammation can impair your immunity and contribute to various chronic diseases. Antioxidants can neutralize free radicals and modulate inflammation by interacting with various signalling molecules and transcription factors.
Some of the antioxidants found in fermented foods are produced by the bacteria themselves during fermentation or derived from the raw materials used.
For example,
- Fermented cabbage products like sauerkraut and kimchi contain glucosinolates,
which are compounds that can be converted into isothiocyanates by bacteria or enzymes. Isothiocyanates have anti-inflammatory and anti-cancer properties.
- Fermented soy products like miso and tempeh contain isoflavones, which are phytoestrogens that can modulate hormone levels and have antioxidant, anti-inflammatory, and anti-cancer effects.
- Fermented dairy products like yogurt and kefir contain lactoferrin, which is a protein that can bind iron and inhibit the growth of bacteria, fungi, and viruses. Lactoferrin also has anti-inflammatory and antioxidant effects.
- Fermented tea products like kombucha and pu-erh tea contain polyphenols, which are plant compounds that have antioxidant, anti-inflammatory, and anti-microbial effects. Polyphenols can also modulate the gut microbiota and enhance the absorption of other nutrients¹³.
Anti-Inflammatory Substances and Immunity
Fermented foods can also provide anti-inflammatory substances that can reduce inflammation and modulate your immune response. Inflammation is a normal response to infection or injury but can become chronic when it is excessive or prolonged.
Chronic inflammation can impair your immunity and contribute to various chronic diseases⁹. Anti-inflammatory substances can inhibit the production or action of pro-inflammatory molecules, such as cytokines, chemokines, prostaglandins, and leukotrienes.
Some of the anti-inflammatory substances found in fermented foods are produced by the bacteria themselves during fermentation or derived from the raw materials used. For example,
-Fermented cabbage products like sauerkraut and kimchi contain organic acids, such as lactic acid, acetic acid, and propionic acid.
These acids can lower the pH of the gut and inhibit the growth of harmful bacteria. They can also modulate the expression of genes involved in inflammation and immunity¹⁴.
- Fermented soy products like miso and tempeh contain peptides, which are short chains of amino acids. Some of these peptides have anti-inflammatory effects by inhibiting the activity of enzymes involved in inflammation, such as cyclooxygenase and lipoxygenase¹⁵.
- Fermented dairy products like yogurt and kefir contain exopolysaccharides, which are long chains of sugars produced by bacteria. Some of these exopolysaccharides have anti-inflammatory effects by binding to receptors on immune cells and regulating their function.
- Fermented tea products like kombucha and pu-erh tea contain short-chain fatty acids (SCFAs), which are produced by the fermentation of dietary fiber by bacteria. SCFAs can act as energy sources for intestinal cells and modulate the production of hormones and neurotransmitters.
They can also regulate the function of immune cells by binding to receptors on their surface.
Which Fermented Foods Should You Include in Your Diet?
As you can see, fermented foods have many benefits for your immune system. They can provide probiotics, vitamins, minerals, antioxidants, and anti-inflammatory substances that can help improve your gut health, prevent infections, modulate inflammation, and protect against chronic diseases.
However, not all fermented foods are created equal. Some may have more beneficial bacteria or nutrients than others. Some may also contain additives or preservatives that may reduce their quality or safety. Therefore, it is important to choose fermented foods wisely.
Here are some tips to help you select the best fermented foods for your health:
- Look for fermented foods that contain live cultures. These are usually found in the refrigerated section of the store or market.
Avoid pasteurized or heat-treated products that may kill the beneficial bacteria.
- Check the ingredients list for added sugars, salt, vinegar, or other additives that may affect the fermentation process or the nutritional value of the product. Choose products that have minimal or natural ingredients.
- Make your own fermented foods at home using fresh and organic ingredients. This way you can control the quality and quantity of the ingredients and customize the flavor and texture to your liking.
- Experiment with different types of fermented foods from different cultures and cuisines. You can find recipes online or in books for making sauerkraut, kimchi, miso, tempeh, kombucha, kefir, yogurt, cheese, sourdough bread, pickles, chutneys,
and more.
- Enjoy fermented foods in moderation as part of a balanced diet. Aim for about one serving (about 1/4 cup) per day of fermented vegetables or fruits; one cup per day of fermented dairy or beverages; or one ounce per day of fermented soy or meat products.
- Consult your doctor before adding fermented foods to your diet if you have any medical conditions or allergies that may affect your digestion or immunity. Some people may experience side effects such as bloating, gas, diarrhea,
or allergic reactions from consuming certain fermented foods.
FAQS:
Q: What are fermented foods?
A: Fermented foods are foods that have been transformed by the action of beneficial bacteria and yeast. These microorganisms break down the sugars and starches in the food, producing acids, alcohol, and other compounds that give fermented foods their distinctive flavor, texture, and aroma.
Q: Why are fermented foods good for your immune system?
A: Fermented foods can help boost your immune system by providing probiotics, vitamins, minerals, antioxidants, and anti-inflammatory substances. These nutrients can help improve your gut health, prevent infections, modulate inflammation, and protect against chronic diseases.
Q: Which fermented foods should I eat to improve my immunity?
A: You can choose from a variety of fermented foods from different cultures and cuisines, such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, kombucha, cheese, sourdough bread, pickles, chutneys, and more. Aim for about one serving (about 1/4 cup) per day of fermented vegetables or fruits; one cup per day of fermented dairy or beverages; or one ounce per day of fermented soy or meat products.
Q: How can I make my own fermented foods at home?
A: You can make your own fermented foods at home using fresh and organic ingredients. You will need a clean glass jar or container, a lid or cloth, salt or sugar, water, and the food you want to ferment. You can also add spices, herbs, or other flavorings to enhance the taste. You can find recipes online or in books for making different types of fermented foods.
Q: Are there any side effects or risks of eating fermented foods?
A: Fermented foods are generally safe and healthy for most people. However, some people may experience side effects such as bloating, gas, diarrhea,
or allergic reactions from consuming certain fermented foods. These may be due to the high acidity, salt content, alcohol content, histamine content,
or specific bacteria or yeast strains in some fermented foods. If you have any medical conditions or allergies that may affect your digestion or immunity,
consult your doctor before adding fermented foods to your diet.
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Conclusion
Fermented foods are not only delicious but also good for your health. They can help boost your immune system by providing probiotics, vitamins, minerals,
antioxidants, and anti-inflammatory substances that can improve your gut health,
prevent infections, modulate inflammation,
Source:
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