Probiotic are healthy living microorganisms .
They are usually beneficial bacteria for some functions of the body.
Probiotics are useful in all aspects for both your body and your brain.
They can improve gastrointestinal function, reduce stress and enhance cardiovascular health .
There is some evidence that these bacteria can help the skin to be smoother .
Many people choose to take probiotics through supplements, but can also supplement them from fermented foods we eat every day.
Below is a list of 11 healthy probiotic foods.
Yogurt is the best source of probiotic bacteria that can help improve health.
Yogurt is made from fermented milk with beneficial bacteria, mainly and .
Eating yogurt is very beneficial for health, including improving bone quality. It also benefits people with high blood pressure .
In children, yogurt can help reduce diarrhea caused by harmful bacteria. It also helps reduce symptoms of irritable bowel syndrome .
Moreover, yogurt may be better than milk for people with lactose intolerance. This phenomenon is caused by bacteria converting lactose into lactic acid; This is also the reason why yogurt is sour.
However, remember that not all yogurt contains live bacteria. In some cases, these live bacteria die during processing.
For this reason, make sure that you have selected the right type of yogurt that contains active bacteria or live bacteria.
Also, make sure you always read the label on the yogurt box before buying. Whether it's low-fat or fat-free, it can contain a lot sugar additive .
Crux : Probiotic yogurt has many health benefits. It is also better than milk with people who are lactose intolerant. So make sure you choose the right yogurt with active strains and live bacteria strains.
2. Kefir milk mushroom
Kefir milk mushroom is a fermented probiotic milk. It is produced by adding kefir milk mushroom seeds to cow's milk or goat milk.
Kefir milk mushroom seeds are not a cereal grain but a lactic acid bacteria strain and hatched yeast looks like cauliflower.
The word kefir is thought to originate from a Turkish word "Keyif" , means "feel good" after eating .
In fact, kefir milk mushrooms have many health benefits.
It can enhance bone health, help with digestive problems and help you prevent infectious diseases .
If yogurt is known to be a probiotic-rich food in Western diets, kefir milk mushrooms are equally rich in probiotic supplies. Kefir contains many beneficial bacteria and blooms, making them a good source of probiotics .
Just like yogurt, people with lactose intolerance can eat kefir without any irritation .
Crux : Kefir is a fermented drink milk. It provides more probiotic bacteria than yogurt. People with lactose intolerance can eat kefir milk mushrooms often without problems.
3. German pickled pickles
are finely chopped vegetables and fermented with lactic acid bacteria.
It is one of the oldest and most popular foods in many countries, especially in Europe.
German sauerkraut is often served with sausages or as a side dish. It is sour, slightly salty and can be stored for several months in a sealed container.
In addition to being rich in probiotics, German sauerkraut is rich in fiber, as well as vitamins C, B and K. It also contains sodium, iron and manganese .
German pickled pickles also contain important antioxidants lutein and zeaxanthin for eyes .
However, please make sure you choose to buy unpasteurized German sauerkraut. Pasteurization eliminates living bacteria and bacteria.
Crux : German pickled cabbage is a dish that is fermented from shredded cabbage. It contains many vitamins, minerals and antioxidants. Choose to buy unpasteurized German pickled vegetables as it contains beneficial live bacteria.
is a fermented soybean product, shaped like a small patties, and described by people as having a strong, earthy, nutty or nutty taste.
Tempeh originated from Indonesia, but is famous worldwide because it is a food rich in protein meat substitute.
The fermentation process actually has some good effects on the nutrients in beans.
Soy is a food rich in phytic acid, a compound in plants that reduces the absorption of minerals such as iron or zinc.
However, the fermentation process also reduces the amount of phytic acid, which can increase the amount of minerals that the body absorbs from tempeh .
A type of female product of fermentation is the bacteria that produce vitamin B12, a nutrient not found in soybeans .
Therefore, for vegetarians as well as those who are planning to add a nutritious probiotic to the diet, tempeh is a good choice.
Crux : Tempeh is a fermented soybean product. It is known to be a high protein substitute for meat. It is also rich in vitamin B12, a nutrient found in many animal-derived products.
5. Kim chi
is a spicy fermented Korean dish.
Cabbage is often the main ingredient but it is also made from other vegetables.
Kimchi contains many lactic acid bacteria Lactobacillus kimchi , as well as other lactic acid bacteria beneficial to the digestive system (25, 26).
Kimchi is made from cabbage, has many vitamins and minerals, including vitamin K, riboflavin (vitamin B2) and iron.
Crux: Kimchi is a spicy Korean dish, often made from fermented cabbage. It contains lactic acid bacteria that are beneficial for digestion.
6. Same miso
is a Japanese spice.
Traditionally it is made of fermented soybeans with salt and a fungus called mold " ".
Miso can also be made by mixing soybeans with other ingredients like barley, rice, and rye.
This mixture is often used in miso soup, a typical Japanese breakfast dish. Miso is usually salty, and you can buy miso in a variety of colors such as white, yellow, red and brown.
Miso is a rich source of protein and fiber. It is also rich in vitamins, minerals and plant nutrients including vitamin K, manganese and copper.
Miso soy sauce also has many health benefits.
A study shows that eating miso soup often reduces the risk of breast cancer in middle-aged Japanese women .
Another study suggests that women who eat a lot of miso soup may reduce their risk of stroke .
Crux : Miso paste is a fermented soybean paste and is a popular type in Japan. It contains many important nutrients for the body and can reduce the risk of cancer and stroke, especially women.
7. Kombucha tea
Kombucha tea is a kind of drink from green tea or fermented black tea.
This tea is fermented by a bacterium that is beneficial for intestinal and yeast growth. It is used by many people, especially Asians.
On the internet there are many statements about the potential effects of kimbucha tea.
However, reliable evidence about the kombucha tea .
Existing studies are done in animals and in vitro, and this result may not be true for humans .
However, since kombucha is fermented with bacteria and yeast, it is probably beneficial for health because it contains probiotics.
Crux : Kombucha tea is a fermented tea. It is said to be beneficial for health but there have not been many studies on humans to prove these statements.
8. Pickled cucumbers
Pickled cucumbers (also known as pickled gherkins) are kind of cucumbers in saline solution.
They are fermented for a while, using the same natural lactic acid bacteria in them. This process will make them sour.
Pickled cucumbers are a good source of probiotic beneficial bacteria for digestion.
They contain little calories And contains lots of vitamin K, an essential nutrient that helps blood clot. Pickled cucumbers also have high sodium content.
Remember that pickled cucumbers do not contain living probiotics.
Crux : Pickled cucumbers are cucumbers soaked in salt water and fermented. They are low in calories but rich in vitamin K. However, cucumbers soak using probiotic-free vinegar for health.
9. Regular milk water
Phrase usually only fermented milk drinks.
However, there are two main types of milks that are common and milk is inoculated with bacteria (usually skim milk is fermented).
The usual milky water is simply the remaining liquid from the butter production process. Only this liquid contains probiotic and occasionally called her probiotic.
Milk is usually consumed in India, Nepal and Pakistan.
Fermented milk is often found in American supermarkets, and usually does not contain probiotics.
Milk juice is usually low in fat and calories but contains several important vitamins and minerals like vitamins B12, riboflavin, calcium and phosphorus.
Crux : Ordinary milk is a fermented milk drink consumed in India, Nepal and Pakistan. Fermented milk is found in American supermarkets, but there is no probiotic.
10. Natto soy sauce
is another fermented soybean product such as tempeh and miso paste.
It contains a bacterium called the bacilli Bacillus subtilis .
Natto sauce is produced right in the Japanese kitchen. It is usually mixed with rice and eaten during breakfast.
It has a characteristic odor, strong adhesion and flavor. Natto is rich in protein and vitamin K2 , very important for bone and cardiovascular health .
A study of elderly men in Japan who regularly ate natto often showed higher bone mineral density in these people. That's because natto is rich in vitamin K2 .
Other studies have shown that natto may help prevent osteoporosis in women .
Crux : Natto soy sauce is a fermented product from soybeans, made right in the Japanese kitchen. It contains high levels of vitamin K2, which can help prevent osteoporosis and heart attack.
11. Some cheeses
Although most cheeses are produced by fermentation, it does not mean that all cheeses contain probiotics.
Therefore, we should also look for information on live strains and bacteria on the label.
Good bacteria survive the processing in some cheeses, including gouda, mozzarella, cheddar and fresh cottage cheese .
Cheese has a lot of nutrients and is a rich source of protein. It is also rich in vitamins and minerals, including calcium, vitamin B12, phosphorus and selenium .
Consuming a sufficient amount of dairy products such as cheese can reduce the risk of heart disease and osteoporosis .
Crux : Only some cheeses contain probiotics, including cheddar, mozzarella and gouda. Cheese has many nutrients and can benefit the heart and bones.
Probiotic foods are very beneficial for health
There are many healthy probiotic foods that we can eat.
These include fermented soybeans, dairy products and fermented vegetables. The 11 foods mentioned above are typical but there are many other foods.
If you cannot or do not eat these foods, you should also start taking probiotic supplements for your body.
Probiotic, found in both food and supplements can have beneficial health effects.
For more information about probiotics, you can read more articles: Probiotic guidelines.