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🫙 The benefits of homemade fermented foods

🫙 The benefits of homemade fermented foods

Dive into the powerful benefits of fermented foods.

HealthHack
March 24, 2024

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Happy Sunday!

Today, we’re diving into fermented foods and their health benefits.

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📊 HealthHack Poll of the Week 📊

Last week, we asked how you prioritize longevity in your lifestyle, and the most votes went to:

I'm all in: diet, exercise, sleep, the whole nine yards 🚀

With this week’s focus on fermented foods, we’d love to know:

How often do you include fermented foods in your diet?

Cast your vote for your top choice, and drop a comment in the “Additional Feedback” box on the poll page to share more!

🫙 Fermented Foods: Ancient Nutrition for Modern Health 🥒

Today we're diving into the fascinating world of fermented foods.

Humans have been fermenting foods for thousands of years as a way to preserve them, but research is uncovering that these ancient foods deliver some impressive modern health benefits.

Let's see what they’re all about!

2024 is seeing a rebirth of ancient foods.

Fermentation is having a resurgence in popularity, not just for its role in creating complex flavors, but also for its health benefits.

Studies have shown that fermented foods are rich in beneficial probiotics, which play a crucial role in digestive health, immune system support, and even mental well-being.

The process of fermentation also enhances the bioavailability of nutrients, making these foods not only tastier but more nutritious than their unfermented counterparts.

What’s the science behind fermentation?

At its core, fermentation is a metabolic process that converts sugar to acids, gasses, or alcohol in the absence of oxygen.

This transformation, often facilitated by bacteria, yeasts, or molds, gives fermented foods their unique flavors and textures.

And probiotics, the beneficial bacteria found in many fermented products, have been linked to many health benefits.

Research indicates that a balanced gut microbiota, supported by probiotics, can:

Improve gastrointestinal health
Enhance the immune response
May even reduce the risk of certain chronic diseases

What are some of the top fermented foods?

Even if you’re new to the idea of fermented foods, you’ve probably seen (or eaten!) several of them in the last few weeks.

Some of the best fermented foods we can add to our diets include:

Kefir
Kimchi
Kombucha
Sauerkraut
Yogurt
Miso
Cheese
Sourdough
Vinegar

Here’s how to make your own fermented food at home:

Through a process called lacto-fermentation, almost any vegetable can be pickled and fermented at the same time.

Lacto-fermentation utilizes lactic acid bacteria, naturally found on the surface of vegetables, to preserve and enhance their nutritional value.

Choose Your Vegetables: Cucumbers, carrots, beets, garlic, and peppers ferment well.

Prepare Your Brine: Basic brine is made from non-iodized salt and water. The salt concentration should sit around 2-5%.

Submerge and Seal: Fill a clean, airtight container with chopped, shredded, or whole vegetables. To prevent air-borne rotting, fully immerse the vegetables in brine.

Wait: Maintain the jar at room temperature and out of direct sunlight. Lacto-fermentation can range from a few days to weeks, with temperature, salt, and vegetable type affecting how long fermenting will take.

Taste and Store: Taste-test the vegetables after a few days, and refrigerate until the flavor reaches your desired tanginess. (Cooling slows fermentation, retaining vegetable texture and flavor!)

For a visual explainer demonstration of these steps, check out this video.

In conclusion…

Fermented foods are a delicious way to add beneficial probiotics, vitamins, and antioxidants to your diet.

While research is still uncovering all the potential benefits, adding some fermented favorites to your weekly meal rotation is a tasty way to diversify your diet and give your gut health a boost.

Here's to these ancient nutrition powerhouses!