Probiotics are the live microorganisms that come with high health benefits when you consume them. They are bacteria that come with different types of advantages for the brain and body. They might improve digestive health, promotes heart health, and reduces depression. According to some evidence, probiotics might also enhance skin conditions. Consumption of probiotics from the supplement is famous, but you might get them directly from fermented foods.
According to a recent study, which is published by the journal Brain in 2018, probiotics help improve immunity with lower body inflammation levels. Therefore take a look into some of the Indian food items that are super health options as probiotics.
9 Best sources of Probiotic Foods India
Yogurt is one of the most commonly found friendly bacteria that will enhance your health. You can make it from the milk via fermentation of friendly bacteria like bifidobacteria and lactic acid bacteria. Yogurt is related to many health benefits like enhancing bone health and improving high blood pressure. It also relieves you from the pain of IBS or Irritable Bowel Syndrome. People with lactose intolerance can also consume yogurt.
If you are a south Indian or love south Indian food, then you are bound to love this dish. Idli contains a high amount of probiotics as it is composed of fermented lentils and rice. Through the fermentation process, the mineral bioavailability enhances, thus assisting the body to accumulate more nutrition.
Akhuni or Fermented Soybean
Akhuni is a sort of fermented cake made from the soybean. You can have this cake with chutneys or pickles and chillies. You can also add this cake to the meat dishes. It is nothing but a dark-coloured and semi-course fermented paste of the soya beans with sharp and strong flavours.
Kimchi is a fermented and spicy Korean side dish or salad. Cabbage is the primary ingredient of this dish, but you can also make it with other vegetables. To enhance the taste, you can mix the kimchi with different seasonings like garlic, scallion, salt, red chilli flakes, and ginger. Kimchi consists of lactic acid bacteria named Lactobacillus Kimchii to improve your digestive health. Cabbage Kimchi is high in minerals and vitamins, including riboflavin or vitamin B2, iron, and vitamin K.
If you do not like eating curd or yogurt, then you might like having buttermilk. There are primarily two types of buttermilk like cultured and traditional. Traditional buttermilk is nothing but the leftover liquid from making this butter that contains probiotics. Cultured buttermilk does not include any probiotic advantages.
Kefir is a probiotic fermented milk drink and is composed of goat or cow milk. Kefir is not cereal grains but the culture of yeast and lactic acid bacteria. Kefir enhances bone health, assists with digestive problems, and provides all the protection against infections. Kefir consists of friendly strains of yeast and bacteria, making it one of the potent and diverse probiotics. People with high lactose intolerance can also consume kefir with no worries.
Cottage Cheese or Paneer
Most of the cheese varieties are fermented, but this does not ascertain all of them contain probiotics. Cottage cheese or paneer is a high probiotic source. You might also consume raw paneer with a little bit of black pepper and salt or add it to your salads. It will give your dishes a nice creamy and milky flavour, along with the advantages of probiotics.
Miso is a type of Japanese seasoning. It is a traditional seasoning made from fermented soybeans with a fungus called koji and salt. You can also mix miso with other ingredients like rice, rye, and barley. This seasoning is primarily used in the miso soup, which is one of the popular breakfasts in Japan. You can buy this salty dish in any variety like white, red, brown, and yellow. It is a high source of fiber and protein and contains different Multiple Vitamins, plant compounds, minerals, copper, manganese, and Vitamin K. According to a study, the consumption of miso soup reduces the risk of breast cancer and stroke in middle-aged women of Japan.
Pickles or Gherkins are the cucumbers inserted into the solution of water and salt. You have to ferment it for some time with the help of the naturally available lactic acid bacteria. Pickled cucumbers contain a high probiotic source which will enhance digestive health. These are lower in calories and good vitamin K sources, which is one of the primary ingredients for blood clotting.
Summing it up
There are other different types of probiotic foods apart from those mentioned above. If you can directly consume any of the above dishes, there will be no need to consume the probiotics from the supplements. Probiotics have a powerful positive impact on your health. So take them regularly and enjoy a better life!
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