Probiotic foods for good immunity

Probiotic foods for good immunity and excellent digestion are found in the intestines and their second name is living good bacteria! Survey data show that in about a year, some 4 million people used some form of probiotic products.

But what are the probiotics actually? It is true that some types of microorganisms can cause damage to your immune system, but probiotics can actually help to strengthen it. When you take useful bacteria, they can help your body fight bacteria that cause disease and prevent infection.
A study in 2018 proved that diversification of the intestinal bacteria with probiotics can help prevent diarrhea and upper respiratory tract infections or common cold.

Other studies have shown that benefits can extend beyond the gut: probiotics can alleviate the symptoms of depression, possibly by lowering inflammation levels in the body.
Probiotics can be found in the form of supplements, but they are also present naturally in fermented foods and dairy products.
Do you want to try them? Here are 8 options for probiotic foods, as well as ideas for how to enjoy them.

Kefir is a real probiotic bomb! 1 cup of defatted kefir contains 12 kinds of beneficial bacteria, including Lactobacillus, a type of bacteria that is thought to prevent and treat diarrhea and Bifidobacteria – a bacteria that can help relieve diarrhea and constipation. Since kefir is fermented – it means that sugars are eaten by active bacteria – ie. the beverage is 99% free of lactose.

Kefir is also an excellent source of calcium. A cup of kefir contains 316 mg of calcium and 9 g of protein, which is more than you would find in one big egg. You can enjoy kefir by combining it and sweetening with fresh fruit or adding it to the mess.

Like kefir, yoghurt contains many probiotics; is also low in fat, some species also contain the bacterium Lactobacillus. Yoghurt can boast impressive 20 grams of protein in a 200 gram portion. It also has a high content of riboflavin – vitamin B, which helps keep our cells healthy. Rich in minerals such as calcium and potassium needed to build strong bones and maintain kidney and heart function. You can eat yogurt and berries for breakfast or snack, but not only. Add it to soups, sauces and pastries.

Naturally fermented foods such as sauerkraut also contain probiotics. According to a study in 2018, cabbage contains lactic acid bacteria, including Lactobacillus brevis, a probiotic that reduces the chances of influenza infection. Cabbage cabbage contains fiber (about 3 grams per cup), potassium, vitamin C and vitamins B. In addition, there are phytonutrients common to cruciferous vegetables that are found to have cancer fighting properties.

Pickled cucumbers – Like sour cabbage, cucumbers are also an excellent source of probiotics. One large jar offers nearly 2 g of fiber and 31 mg of potassium.

Misso or Japanese fermented soy paste is another very good source of probiotics and, unlike most sources of vegetarian protein (such as peas and hemp), soy is rich in protein, meaning it contains all 9 essential and essential amino acids! Each tablespoon of myso contains about 2 grams of protein and 634 milligrams of sodium. Miso gives a salty and enriched taste to the dishes. Add pasta to soups, vegetable dishes.

Combo. This carbonated beverage has gained high recognition thanks to its high probiotic content. Traditional chocolate is made from sugar-sweetened black tea and then added the starter bacterium, like a jelly pancake that sits on the top of the tea to stimulate the fermentation process. Tea leaves are naturally rich in antioxidants such as vitamin C and B2 as well as polyphenols. You can make your home combo, but better trust the one in the store.

Tempe or fermented soy beans contain probiotic bacteria of the species Bifidobacterium, as well as Lactobacillus rhamnosus. Approximately 100 grams of heat contain 346 milligrams of potassium and 17 grams of protein – almost as much as 200 grams of yogurt.

The Asian kimchi is made of cabbage, red peppers, onions and radishes. It contains the bacteria Lactococcus and Streptococcus. Studies show that it is also a good source of other nutrients, including beta-carotene (a bright pigment in sweet potato that acts as an antioxidant), vitamin C and fiber (2.4 g per 1 cup). You can prepare kimchi and serve it as a side dish for noodles, shoulders, sandwiches, rice and more.



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