During my diet consultations with my clients, I noticed that majority of them prefer Idli, Dosa and Dhokla in their breakfast or they would consume it during the snacks in the evening. These items can be considered as the popular foods in various regions of India. But do you know the common factor in all these foods??? Yes, it is the process…fermentation..!!! Similarly items like Curds, Buttermilk, soy sauce & kanji are also categorized under fermented foods. These foods not only satisfy your taste buds by imparting a flavour but also help you in meeting your required dose of nutrients.
In ancient times fermentation was used, only to preserve or increase shelf life of the food. These foods gained attention & importance once they are supported with its nutritional & health benefits.
Fermentation is a process in which starch or sugar is converted to simpler forms with the help of enzymes & bacteria. Many fermented foods contain natural probiotics which make them digestion friendly. Some of the probiotic-rich foods include curds, fermented cheese and soysauce.
Let’s understand nutritional & health benefits of fermented foods.
Nutritional Benefits: Fermented foods are found to be more nutritious than their unfermented equivalents. Nutritional benefits of fermented foods include:
Ø Bioavailability of Nutrients:
In the fermentation of food, B Vitamins are synthesized by micro-organisms. The fermented process increases the bio availability of nutrients like folic acid, riboflavin, niacin, thiamine, biotin and Vitamin K. Also, availability of some amino acids increases there by improving quality of protein.
Ø Absorption of Nutrients:
Phytic acid which is found in cereals & legumes interferes with absorption of some minerals. The process of fermentation can break down the Phytic acid so the minerals can get absorbed.
Health Benefits:
Ø Improves Digestion: The sugars and starches in food are broken down through the fermentation process. Thus, making food easier to digest. Good bacteria formed in the process of fermentation improves digestive health.
Ø Beneficial in Lactose Intolerance: Setting of curd (fermentation process), involves transformation of lactose from milk to lactic acid by lactobacillus.This makes milk easier to digest. This is a great relief for those who are lactose intolerant as lactic acid in curds reduces symptoms of lactose intolerance.
Ø Immune System:
About 70-80 % of immune system liesin the gut. Micro-organisms which contribute fermentation process support the gut lining making the immune system strong. Thus fermented foods being a good sources of healthy bacteria are considered beneficial for building or keeping immune system strong & healthy.
So guys, make a point to relish all your favourite fermented foods regularly and get benefited in terms of health.