Category: Food

Congratulations! If you are reading this, then it is most likely because you’re pregnant. 

To be given a chance to nurture and give birth to new life is a wonderful blessing. Pregnancy is a crucial period in life, as it serves as the foundation for what comes ahead for the baby’s life. Whatever food or supplement the mother takes will also become a part of the baby’s system and will influence development in their future. 

This is why it’s so important to be mindful of what goes inside your body, whether it is through mouth or inhaled by your nose. Because of this, it is also crucial to work closely with an obstetrician to determine what types of food are appropriate for your needs. 

However, there are some basic information about proper nutrition that will be helpful for pregnant women in their daily meals. Here is what you need to know.

Nutritional Needs During Pregnancy

During pregnancy, your body is focused on providing nourishment to your baby. Thus, you’ll have to consume more of certain nutrients that are needed to encourage the growth of new cells, on top of maintaining your very own body’s processes. Simply eating more calories isn’t enough – you need to be mindful of your nutrients, too! 

Here are some of the nutrients that are critical during pregnancy.^[1,2]

Protein

There’s a reason why bodybuilders eat so much protein. It’s the one nutrient that is essential for building new muscle tissues. Likewise, protein is also needed for developing your baby’s tissues and organs. It’s also needed for creating new blood both for you and your baby.

Every trimester, your protein intake should increase as your baby enters new crucial stages of development. Proteins can also be sourced from plant sources, such as lentils, quinoa, soy, and nuts.

Calcium

You probably already know that calcium is a must for building stronger bones. Your baby will need it too, as this is when the entire skeletal structure is formed. To prevent any bone problems and deficiencies in the future, consuming the right amount of calcium is a necessity.

Folate

Also known as folic acid, folate is a nutrient that is essential for the formation of your baby’s entire nervous system. Folate deficiency during pregnancy often leads to life-threatening and disabling defects on the baby’s brain and spinal cord. 

Iron

Iron is an essential mineral when it comes to blood production. By supplying your body with the right amount of iron, you’re sure to supply your child with the right amount of oxygen. 

Fiber

During pregnancy, a woman has a higher susceptibility to constipation. To help manage your digestive system, eating more fiber is highly recommended.

Zinc

This trace element plays a vital role in sustaining normal growth and development. It is essential for cellular functions, such as nucleic acid metabolism and protein synthesis. 

Other nutrients needed during pregnancy

Aside from these essential nutrients, your body will also need B vitamins, choline, and salt for a smooth sailing pregnancy.

What NOT to Eat or Drink While You’re Pregnant

Now that you know the essential nutrients, it can get a bit tricky to determine which foods you shouldn’t eat. Some of these foods contain the nutrients you need but are actually unsafe for pregnant women for other reasons. Most of these are common – therefore, it’s best to be informed as early as possible about which foods you should avoid!^[3]

High Mercury Fish

Fish is a great source of protein, omega-3 fatty acids, and other nutrients. It serves as a healthier alternative to other protein sources such as red meat and pork. 

Unfortunately, many fish species, especially those that live in polluted areas, are contaminated with high levels of mercury. Mercury is a highly toxic element with no safe level of exposure – sadly, some parts of the vast ocean are contaminated with mercury, either by the dumping of chemicals or from volcanic eruptions.

High levels of mercury are known to cause developmental problems among children, even with tiny amounts of ingestion. In one study, nursing infants that were contaminated with small amounts of mercury displayed delays in infant neurodevelopment.^[4] 

Thus, it’s important that you are informed of where your fish comes from. There are also specific species of fish that are more likely to be contaminated with mercury due to their habitats. Here are the types of fish that you should best avoid while you’re pregnant:

• shark
• swordfish
• king mackerel
• tuna
• marlin
• tilefish (from the Gulf of Mexico)
• orange roughy

Instead, you should aim for fish that are known to be highly unlikely to be contaminated with mercury. Here are some examples:

• anchovies
• cod
• salmon
• flounder
• tilapia
• freshwater trout
• haddock

Salmon is especially a great example, as it is known to contain one of the highest amounts of omega-3 fatty acids among fish. Omega-3 is especially important to fetal development as it serves as one of the building blocks of the brain and retina.^[5]

Raw or Undercooked Fish

Aside from contaminated fish, a pregnant woman should also refrain from eating raw or undercooked fish.

We know that a sushi or a poke bowl can be very tempting, eating them at this stage of your life can be harmful for your baby. Even if you’re not pregnant, eating raw fish may harm you through parasitic, bacterial, or viral infections that could have been eliminated through the process of cooking. The same parasites will not only affect you, but your baby as well.

Pregnant women are also more likely to be infected by Listeria, a bacteria that thrives in unclean and raw food. Listeria may be passed to your baby, which can cause miscarriages, stillbirths, and preterm labor. Newborns infected with listeria were also known to have developed meningitis and sepsis. ^[6]

Raw, Undercooked, or Processed Meat

If you’re an avid meat eater, chances are that you appreciate a medium rare steak or maybe even a steak tartare. While both dishes are undeniably delicious, its another guilty pleasure that you should give up once you’re nourishing a baby inside your belly.

Just like with raw fish, undercooked meats can be home to an equally lethal ecosystem of virus, bacteria, and parasites. Not even a sear is enough to guarantee that these parasites will be killed off, as these deadly invaders can thrive in between the muscle fibers inside meat. 

Processed meats, such as hotdogs or deli meat can also be contaminated during the production process.

While you’re pregnant, make sure to only eat well done meats for now. The bacteria found inside raw meats can cause complications, and even stillbirth in severe cases of infection. You baby may also become affected by neurological disorders that will disable them forever – all from a bacterial infection caused by a medium rare steak.

Raw Eggs

Raw eggs have a high chance of being contaminated with salmonella, especially if it came from a farm with unsanitary conditions. However, there is still a chance of salmonella contamination even in the strictest farms, as salmonella is a naturally occurring bacteria among chickens.

The tricky part about salmonella is that you can’t tell if an egg is contaminated with it. Therefore, it is wise to cook an egg thoroughly before consuming it. Poached, runny, or soft eggs aren’t cooked well enough to kill off salmonella, not matter how delicious they are.^[7] 

When a person contracts salmonella, they will usually feel nausea, vomiting, stomach cramps, and diarrhea. But when a pregnant woman is infected by salmonella, it can be passed down through the uterus, which can lead to premature birth or stillbirth.^[8]

Other food products that may contain raw eggs include:

• hollandaise sauce
• homemade mayonnaise
• salad dressings (with eggs as an ingredient)
• homemade ice cream
• homemade cake icing

Aside from cooking eggs thoroughly, you can also check if the ingredients indicate that the eggs are “pasteurized”, which means all possible microbes had been eliminated through pasteurization. 

Organ meat

Organ meats (or “offal”), such as liver, intestines, or lungs are regularly consumed in certain cultures. 

While organ meats are very nutritious, it may contain too much animal-based vitamin A, which is known to cause miscarriage and fetal malformations in high amounts. 

Caffeine

Are you one of those people who can’t seem to start their day without coffee?

For the sake of your baby, coffee and other caffeinated products are something that you have to avoid while you’re pregnant. Generally, a pregnant woman should only consume less than 200 milligrams of caffeine per day. This includes tea, energy drinks, soft drinks, and other sweetened processed drinks.

Like other beverages, caffeine is easily absorbed into the placenta, which at this stage the baby is unable to metabolize. Thus, caffeine will pile up in the baby’s system, which may restrict fetal growth and increase the risk of low birth weight at delivery. 

A low birth weight is often associated with a high risk of developing chronic diseases in adulthood.

To protect your child from being at a high risk for diseases in the future, you should skip your favorite lattes and sodas – drink fresh fruit juice or water instead.

Raw Sprouts

Raw sprouts, such as alfalfa, clover, radish, and mung bean sprouts, are sometimes served raw with dishes and salads. 

While these dishes are generally healthy and good for your body, these raw sprouts are at a high risk of being contaminated with salmonella due to the humid environment of where they’re grown from. 

Unwashed produce

Just like in raw sprouts, unwashed vegetables and fruits also have a great chance of being contaminated with various bacteria and parasites. Thus, it is important to wash all of your produce thoroughly before consumption – especially if you’re going to eat them as a salad!

Unpasteurized dairy products

Pasteurization is the process wherein food products (especially dairy) are treated with heat to eliminate the pathogens that naturally thrive in them.

When dairy products are unpasteurized (i.e. raw milk), there is a high chance that it is contaminated with harmful bacteria such as salmonella and e. coli, both of which are severely harmful both for you and the baby.^[9]

Processed Junk Foods

As much as how addictive they can get, junk foods are a big no-no even if they’re relatively safe to eat!

Junk foods are mostly made up of empty carbohydrates, meaning they contain little to no nutritional value for so many calories.

When you’re pregnant, you need to eat food that is nutritionally dense, such as fresh fruits, vegetables, and meats. On the other hand, stuffing yourself with empty calories will only lead to unnecessary weight gain during pregnancy. What’s worse is that excess weight gain can cause plenty of complications upon delivery.

Therefore, it would be wise to infest in fresh food, including your snacks. Instead of reaching for those salty potato chips, nuts are a better alternative, as it makes a filling and highly nutritious snack.

Alcohol

This should be a no-brainer, but alcohol should be strictly prohibited during pregnancy. 

Even a tiny amount of alcohol can cause harm to your child’s brain development. It can also cause fetal alcohol syndrome, which manifests through facial deformities, heart defects, and intellectual disabilities. Drinking alcohol will also increase the chances of miscarriage or stillbirth.

Additional Tips for A Healthy Pregnancy

As we have mentioned earlier, regular trips to your OB should help you stay informed about you and your baby’s needs during the entire journey. However, here are some general tips that every pregnant mom should know for a healthy pregnancy.^[10] 

• Take Prenatal Vitamins. With the approval of your OB, taking certain prenatal vitamins will help you achieve nutrient goals where food isn’t enough. Ideally, this should start during the first month of pregnancy, because this is when your baby forms its brain and the rest of the nervous system.
• Exercise regularly. Exercise is a great way to stay in shape and improving circulation. Before following an exercise routine, consult your doctor first, as excessive physical activity can be harmful.
• Practice Kegels. Kegels are a simple exercise that you can do to strengthen your pelvic floor muscles. This will make delivery easier and prevent any problems with incontinence in the future.
• Avoid exposure to chemicals. Everyday household objects, such as bathroom cleaning products, should be avoided by pregnant women. Exposure to these toxic chemicals can harm your baby, even without ingesting them.
• Purchase comfortable footwear. As your pregnancy progresses, there will be more pressure on your feet as your general weight increases. Thus, it is wise to invest in a great pair of shoes or slippers that will ease or prevent sore feet. 

Conclusion

Pregnancy is a special time in a woman’s life that is spent on nourishing new life. 

Thus, it is important to consume the most nutrient dense foods during this time, as it will greatly influence your baby’s health once it is birthed into the world. 

There are also certain types of food that should be avoided even though they seem harmless or have never made you sick when you were not pregnant. This includes compounds that cannot be metabolized by the baby (such as alcohol or caffeine) and foods that are highly likely to be contaminated by toxins, bacteria, and parasites. 

Combined with a healthy lifestyle and regular visits to your obstetrician, you’re set to deliver a healthy baby that is ready to take on the world.

References

[1] Clark, C. & Hatanaka, M. (2020, July 13) Nutritional Needs During Pregnancy. Retrieved from https://www.healthline.com/health/pregnancy/nutrition 

[2] Newman, T. & Butler, N. (2017, May 24) Which foods to eat and avoid during pregnancy. Retrieved from https://www.medicalnewstoday.com/articles/246404

[3] Bjarnadottir, A. & Kubala, J. (2020, August 13) 11 Foods and Beverages to Avoid During Pregnancy. Retrieved from https://www.healthline.com/nutrition/11-foods-to-avoid-during-pregnancy

[4]  Al-Saleh, I., Nester, M., Abduljabbar, M., Al-Rouqi, R., Eltabache, C., Al-Rajudi, T., & Elkhatib, R. (2016). Mercury (Hg) exposure and its effects on Saudi breastfed infant’s neurodevelopment. International Journal of Hygiene and Environmental Health, 219(1), 129–141. doi:10.1016/j.ijheh.2015.10.002 

[5] Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). Omega-3 Fatty acids and pregnancy. Reviews in obstetrics & gynecology, 3(4), 163–171.

[6] Jackson, K. A., Iwamoto, M., & Swerdlow, D. (2010). Pregnancy-associated listeriosis. Epidemiology and Infection, 138(10), 1503–1509. doi:10.1017/s0950268810000294

[7] Mohney, G. (2018, November 29) Check Your Fridge. That’s Where Salmonella Eggs Are Likely to Be. Retrieved from https://www.healthline.com/health-news/check-your-fridge-thats-where-salmonella-eggs-are-likely-to-be#1

[8] Scialli, A. R., & Rarick, T. L. (1992). Salmonella sepsis and second-trimester pregnancy loss. Obstetrics & Gynecology, 79(5), 820-821.

[9] Committee on Infectious Diseases, Committee on Nutrition, & American Academy of Pediatrics (2014). Consumption of raw or unpasteurized milk and milk products by pregnant women and children. Pediatrics, 133(1), 175–179. https://doi.org/10.1542/peds.2013-3502[10] Herr, L. (2015, July 14) 23 Tips for A Healthy Pregnancy. Retrieved from https://www.parents.com/pregnancy/my-body/pregnancy-health/healthy-pregnancy-tips/?

For most people, stress has become an inevitable part of life, be it through work, school, or in their relationships. 

In the short term, stress can cause other ailments that are a major hindrance in our lives. Headaches, stomachaches, weight gain, and bouts of flu are just some of the things that can develop out of prolonged stress.

However, constant stress can also lead to some serious long-term health consequences, especially when left unchecked. Chronic stress has been liked to obesity, type 2 diabetes, depression, heart diseases, and gastrointestinal problems. 

Thankfully, there are plenty of ways to relieve stress at the end of the day. Everyone has their own unique way of handling stress, some good, while some can be harmful.

Managing Stress with Food

Food is one way you can relieve stress. It can also be tempting to go overboard and resort to stress-eating your worries away. If you’re guilty of this, don’t worry – it’s perfectly normal. Stress eating is a behavior induced by the increase of cortisol levels, the body’s primary stress hormone. Unfortunately, cortisol also increases a person’s motivation to eat, which leads us to crave fatty and sugary snacks to counteract the effects of stress hormones. 

However, you can also use food to curb stress in another way, and it can be done by cultivating a healthy relationship with food.

What we eat directly effects our physical and mental state, as it is the vitamins and nutrients from food that our body relies on to function properly. Some foods contain more nutrients than others: for instance, berries have the highest percentage of antioxidants per serving, as lean meat does with protein. However, some foods contain little to no nutrients at all – these are the foods that some people call “empty carbohydrates”, as they contain little nutritional value for a large amount of carbohydrates. 

Going by this principle, you can harness certain types of food to enhance a certain aspect about your body. When it comes to managing stress, there also exists certain types of food which can help you feel more relaxed and happier. 

Here are the 10 Foods to Reduce Stress

Whenever you’re feeling stressed, here are some examples of healthy alternatives you can snack on.

1. Dark chocolate

When you feel stressed, you may find yourself reaching for a sweet treat for that quick serotonin boost. And one of everyone’s favorite treat to snack on is a chocolate bar, which usually contains an unhealthy amount of sugars, fats, and additives.

Luckily, there’s a healthier alternative to this: dark chocolate, which consists of 70-99% cocoa, and less of the harmful sugars and fats. 

With dark chocolate, you’ll be getting the same relaxing feeling of indulging on a chocolate bar, only that it is less “sinful”. And because dark chocolate contains more pure cocoa per serving, you’ll get more of cocoas benefits, especially its rich antioxidant content. 

The antioxidants in cacao were found to be highly capable of lowering stress hormones in your body, according to one study. Additionally, it also found that dark chocolate can also improve the state of good bacteria living in your stomach, which is beneficial to your digestive system.^[2] 

However, it should be noted that dark chocolate should still be consumed in moderation, even though it’s relatively healthier than regular chocolate. After all, dark chocolate sill has calories that will add up if you’re not mindful of your portions. You should also carefully check the ingredients, as some dark chocolates may still contain unhealthy additives – ideally, a good bar only contains cacao beans, cane sugar, and cocoa butter.

2. Herbal teas

Instead of going after your favorite Frappuccino or energy drink, herbal teas are a healthier way to energize and soothe your nerves. 

There are a wide range of herbal teas you can choose from and each one has plenty of health benefits to offer. Here are some examples of relaxing teas that you can try:

• Chamomile – Often used as a bedtime tea, chamomile is popular for is sedative effects, which can be attributed to its apigenin content. This flavonoid binds to benzodiazepine receptors in the brain, which promotes sleep, sedation, and anxiety reduction.^[4]
• Lavender – Commonly used as a relaxing aromatherapy oil, lavender can also be consumed as a tea for the same effects. 
• Green Tea – Although green tea has a significant caffeine content, it also contains l-theanine, an amino acid that reduces anxiety.
• Peppermint – A common toothpaste ingredient, peppermint leaves can also be consumed as a tea. Research has found that its scent is capable of reducing 
• Ginseng – A favorite in East Asian medicine, ginseng was found to have protective effects against stress.^[5]

3. Avocadoes

Avocadoes have become popular lately, and there’s no question that this superfood is highly beneficial to our wellness. 

This amazing fruit contains omega-3 fatty acids, which are essential acids that were found to reduce stress, anxiety, and increase concentration. Avocadoes are also a great source of Vitamin B6, which is essential for maintaining brain health, as it helps with the synthesis and maintenance of neurotransmitters.^[6]

The best part about avocadoes is that it can be incorporated various types of food. It can be eaten as a snack, dessert, or as part of a main course. Either way, avocadoes are very filling as it is dense in fiber and monosaturated fat, making it perfect for people who want to lose weight.

4. Blueberries

Commonly used as ingredients for muffins and cheesecakes, blueberries can help you manage stress with its high antioxidant and vitamin C content. 

Vitamin C may be popular for its immunity-boosting properties, but it is also capable of lowering stress levels. In one study, it was found that vitamin C supplementation was able to weaken the effects of cortisol, adrenaline, and anti-inflammatory polypeptides after a session of ultramarathon running.^[7]

Additionally, the natural sweetness of blueberries makes it a healthier substitute to the sugary sweets that we’re tempted to go after when we’re feeling stressed. This also means that the best way to consume blueberries is by eating them raw, ideally combining them with other berries, instead of eating them in the sugary dessert form.  

5. Oatmeal

Warm foods, such as oatmeal, are guaranteed stress busters simply from the comforting warmth it provides us.

Although carbohydrate consumption should be generally minimized, complex carbohydrates such as those found in oatmeal are a better choice for indulging your carb cravings. After all, carbohydrates are essential in the production of serotonin, the “feel good” hormone that is a primary component of anti-depressants. 

Oatmeal is also a great source of other stress busting vitamins, such as B vitamins, magnesium, and fiber. 

6. Turmeric

A staple of South Asian cuisine, you’ll most likely encounter this super spice in curries. Aside from being a popular spice, Turmeric is gaining popularity among health enthusiasts as it is packed with antioxidants and anti-inflammatory properties. 

When it comes to stress management, turmeric was also found to be helpful in reducing stress and anxiety. This can be attributed to its main component, curcumin, a bioactive compound that was found to boost serotonin and dopamine levels.^[8]

Turmeric is a flavorful spice that can be used in many dishes – in fried rice, kebabs, stews, and salads. Turmeric powder can also be consumed as a tea, which is one of the purest ways to obtain its benefits. 

7. Salmon

Salmon is another great source of omega-3 fatty acids, a compound that is essential for optimum brain function. The brain is actually made up of fats and it requires dietary fats such as omega-3 to maintain and repair its structure. 

In a study published in 2011, 68 medical students were supplemented with omega-3 fatty acids. Results showed that the participants had a 20% reduction of anxiety symptoms after a 12-week placebo-controlled clinical trial.^[9]

The next time you’re eyeing for a steak, the salmon is a great protein-packed alternative that will also help you manage your cortisol levels.

8. Whole Grain Bread

When we’re stressed, we’re more likely to crave carbohydrates – this is because carbohydrates are essential for producing serotonin, the body’s feel-good hormone. 

Bread is a very common carbohydrate. It’s also used in a lot of comfort foods, such as burgers, grilled cheese, pizza, and paninis. However, the standard white bread isn’t the healthiest option, as it is stripped off of the nutrients during the milling process.

For your next carbohydrate fix, you should opt for whole wheat bread instead. It also contains more fiber per serving, which can help you manage weight gain and is highly beneficial to your gut health.

9. Bananas

If you’re looking for a quick jolt of energy, bananas can be a healthy snack you can depend on.

Aside from being rich in potassium, bananas are also rich in B vitamins, which are essential to maintaining optimum brain function. 

Bananas also contain dopamine, a neurotransmitter responsible for motor control, motivation, arousal, and pleasure. Combined with magnesium, bananas are able to reduce levels of stress and anxiety in the body.

As a fruit, bananas are delicious when enjoyed raw, but they can also be added in pastries and desserts.

10. Nuts

If you love snacking on crunchy and salty junk food, you may want to consider eating nuts instead. 

Nuts are packed with vitamins and minerals, such as B vitamins and fatty acids. Like the other foods mentioned in this list, this means that nuts are capable of promoting optimum brain function, which can improve your mental performance and psychological well-being. 

Some nuts are also a healthy source of magnesium, which has been found to effectively reduce stress and anxiety levels. ^[10]

As a snack, nuts can help you feel fuller with less calories, as they are packed with proteins. 

Conclusion

Stress is an inevitable part of our daily lives, which can lead to some serious health consequences when not managed properly. To curb these long-term side effects, one must find ways to relieve themselves of stress every now and then.

One of the best ways to control your stress levels is with food, which is even better with nutritious and organic food. Aside from managing stress, these nutrient-dense foods will also benefit the other aspects of your health.

References

[1] Harvard Health Publishing. (n.d.). Why stress causes people to overeat. Retrieved July 28, 2020, from https://www.health.harvard.edu/staying-healthy/why-stress-causes-people-to-overeat

[2] Martin, F.-P. J., Rezzi, S., Peré-Trepat, E., Kamlage, B., Collino, S., Leibold, E., … Kochhar, S. (2009). Metabolic Effects of Dark Chocolate Consumption on Energy, Gut Microbiota, and Stress-Related Metabolism in Free-Living Subjects. Journal of Proteome Research, 8(12), 5568–5579. doi:10.1021/pr900607v 

[3] Williams, L. E., & Bargh, J. A. (2008). Experiencing physical warmth promotes interpersonal warmth. Science (New York, N.Y.), 322(5901), 606–607. https://doi.org/10.1126/science.1162548

[4] Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular medicine reports, 3(6), 895–901. https://doi.org/10.3892/mmr.2010.377

[5] Kim, H. G., Cho, J. H., Yoo, S. R., Lee, J. S., Han, J. M., Lee, N. H., Ahn, Y. C., & Son, C. G. (2013). Antifatigue effects of Panax ginseng C.A. Meyer: a randomised, double-blind, placebo-controlled trial. PloS one, 8(4), e61271. https://doi.org/10.1371/journal.pone.0061271

[6] Young, L. M., Pipingas, A., White, D. J., Gauci, S., & Scholey, A. (2019). A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and ‘At-Risk’ Individuals. Nutrients, 11(9), 2232. https://doi.org/10.3390/nu11092232

[7] Peters, E. M., Anderson, R., Nieman, D. C., Fickl, H., & Jogessar, V. (2001). Vitamin C supplementation attenuates the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides following ultramarathon running. International journal of sports medicine, 22(7), 537-543.

[8] Kulkarni, S. K., Bhutani, M. K., & Bishnoi, M. (2008). Antidepressant activity of curcumin: involvement of serotonin and dopamine system. Psychopharmacology, 201(3), 435.

[9] Kiecolt-Glaser, J. K., Belury, M. A., Andridge, R., Malarkey, W. B., & Glaser, R. (2011). Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. Brain, Behavior, and Immunity, 25(8), 1725–1734. doi:10.1016/j.bbi.2011.07.229

[10] Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429.

If you’ve ever seen a red clover, chances are that you’ve seen it on the roadside or as cow fodder. It’s so common that it’s sometimes considered a backyard pest! 

But what a lot of people don’t know is that this common plant contains a load of vitamins and minerals that are good for your health. After all, if red clover is such a sought-after feed for cows, then it must be great for humans, too!

Lucky for us, red clover is perfectly safe for human consumption. Herbalists have long used this plant for its phytoestrogens – chemicals that have a similar structure to estrogen – as it helps relieve menopause symptoms, along with other estrogen-related hormonal imbalances.

Aside from hormonal problems, the red clover has a lot of other therapeutic and medical uses too.

But first, let’s get to know more about the organic red clover:

What is Red Clover?

The red clover (Trifolium pratense) is a herbaceous flowering plant that belongs to the Fabaceae family (commonly known as legumes). The red clover thrives in temperate regions, and it is native to Europe, Asia, and Northwest Africa. The plant can be recognized by its beautiful dark pink flowers, which is sometimes used for ornamentation. Both its leaves and flowers are safe for consumption, giving it plenty of ways to be consumed. 

The red clover’s prominence as feed for cows, pigs and horses had led to it being an important symbol in many cultures of the past. In the Middle Ages, the red clover is a symbol of wealth and prosperity, and was associated with the holy trinity by early Christians due to its three-part leaflets. In Ancient Rome and Greece, it was highly valued as feed for war horses, aside from its agricultural use. 

The medicinal benefits of red clover had also been known for centuries. In traditional Chinese medicine, red clover is used to treat whooping cough. Similarly, Dutch settlers in North America used red clover to tear croup, which is the inflammation of the larynx and trachea in children. 

8 Benefits of Organic Red Clover

1. It can treat menopausal symptoms

The ability to treat menopausal symptoms is one of red clover’s most remarkable capabilities.

Organic red clover contains isoflavones, which are compounds that are capable of imitating estrogen’s effects on the body. Thus, when taken as a supplement, these isoflavones can help treat the symptoms of decreasing estrogen levels experienced by menopausal women.

In a clinical trial from 2002, it was reported that menopausal women who took organic red clover supplements daily experienced fewer hot flashes after four months.^[1] 

In another study from 2005, 60 menopausal women were prescribed red clover supplements which were taken within the course of 90 days. Compared to those that were given a placebo, it was observed that menopausal symptoms decreased significantly among those who regularly took red clover supplements. ^[2]  

2. It may help cure cancer

A few studies were able to prove that organic red clover may help prevent the development of cancer cells. 

In a study from 2009, it was found that red clover was able to inhibit the production of the prostate-specific antigen, which is a type of protein that is present in excessive amounts among men with prostate cancer. ^[3]

However, due to red clover’s isoflavones, it may further aggravate estrogen-related cancers, such as breast cancer and endometrial cancer. Therefore, women who are predisposed to have these cancers are advised to avoid taking red clover supplements.

3. It may help prevent heart diseases

The red clover is also an effective cure for various heart ailments thanks to its blood-thinning properties. 

For one, this means it could help ease hypertension, as it is able to reduce systemic inflammation throughout the cardiovascular system. In a study among menopausal women, it was found that red clover was able to increase arterial compliance – a trait that diminishes with the onset of menopause. Arterial compliance is measured by two variables: pressure and the volume of outflow from the aortas. ^[4]

4. It can protect against osteoporosis

The loss of bone density one of the symptoms that come with menopause and aging. In another study that involved menopausal women, it was found that the regular consumption of red clover supplements mitigated the deterioration of bone density. This was concluded to be linked with the abundance of phytoestrogens in organic red clover.^[5] 

Despite these promising results, more studies are yet to be conducted to gauge the effects of red clover on bone health. 

5. It can help relieve anxiety among menopausal women

It turns out that the red clover has some beneficial effects on mental health – but for now, it had only been proven among menopausal women.

In a study published in 2010, 109 menopausal women were assigned to take two capsules of red clover supplements within a span of 180 days, which saw a 76.8% decrease in Hospital Anxiety and Depression Scale (HADS) scores.^[6]

6. It can treat respiratory problems

The red clover has also long been used as expectorant – meaning it is able to expel phlegm and other mucus out of your respiratory system.^[6] And as mentioned earlier, traditional Chinese medicine used organic red clover to treat whooping cough.

So if you’re having difficulties with a minor cough, perhaps drinking a cup of red clover tea might help clear up your throat.

7. It can help treat sexually transmitted diseases (STDs)

Another of the red clover’s wonders is its ability to inhibit the growth of chlamydia, which is one of the most common Sexually Transmitted Diseases  (STDs). 

In a study from 2012, it was found that the isoflavone biochanin A, which is a main component of red clover extract, was a potent inhibitor of chlamydia, specifically the strains Chlamydia trachomatis and Chlamydia pneumoniae.^[7] 

8. It can treat skin ailments

Lastly, red clover had long been used as a topical treatment for minor rashes and irritations. 

In a study from 2007, red clover has also shown potential as a natural sunblock ingredient. A red clover ointment was applied to mice that were subsequently exposed to moderate levels of UV radiation, and results showed that the primary isoflavones in red clover were able to protect against inflammation and immune suppression induced by UV radiation.^[8]

Best ways to incorporate Red Clover into your diet  

Clearly, the red clover has a wide range of promising benefits and medicinal uses which make it deserving of its “superfood” title. 

Conveniently for us, the red clover can be consumed in plenty of ways, as both of its leaves and flowers are safe for consumption.

Here are some easy and accessible ways you can harness the goodness of red clover for better health:

As an ingredient or eaten raw

The leaves and flowers of the red clover is perfectly safe for consumption. It can even be used as an ingredient in many dishes, and a lot of people find its faint bean-like taste very pleasing.

Feel free to add the flowers and leaves of red clover to salads, soups, stews, and even lasagna! 

It also has a high protein content, which can help you feel full faster. This makes red clover a nutritious ingredient for people who are trying to lose some weights.

As a tea

Like most herbaceous plants, red clover can also be made into tea, which is one of the most nutritious ways to prepare it. It can be bought in tea bags or prepared using dried red clover flowers.

To make red clover tea, simply brew 1 cup of red clover blossoms (dried) in 4 cups of boiling water and steep for 10 minutes. Strain while pouring to avoid swallowing any unwanted solids. You can sweeten it with honey and sugar to your liking. If you want to add dimension to its flavor, you can combine red clover with other teas as its sweetness mixes well with other flavors.

Precautions

While red clover is safe for general consumption, people who are under certain circumstances may need to avoid consuming red clover in larger quantities.

Firstly, people with hormone sensitive conditions such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids should avoid consuming red clover as it may amplify symptoms. Similarly, people who take estrogen pills (i.e., birth control pills) should not take red clover supplements as its pseudo-estrogen compounds may possibly decrease the effects of estrogen. 

Red clover is also known for slowing down blood clotting – therefore, it should not be taken with anticoagulant/antiplatelet drugs as its effects will be amplified, which may cause bruising and bleeding.

It was also found that red clover supplements may affect liver function. Therefore, it is best to seek advice from your doctor to confirm if red clover may interfere with the medications you are currently taking.

Its safety on children and babies have also not yet been tested, so it is advised that pregnant and nursing mothers, along with children, should avoid therapeutic/regular consumption of red clover.

Conclusion

The red clover is such as common plant that people might overlook the fact that it’s one of the best superfoods out there, with benefits that range from treating menopausal symptoms to preventing chlamydia.

Both its leaves and flowers can be safely consumed, which can be eaten in salads, soups, and stews, or drank as hot or iced tea.

References

[1] van de Weijer, P. H., & Barentsen, R. (2002). Isoflavones from red clover (Promensil®) significantly reduce menopausal hot flush symptoms compared with placebo. Maturitas, 42(3), 187-193.

[2] Hidalgo, L. A., Chedraui, P. A., Morocho, N., Ross, S., & San Miguel, G. (2005). The effect of red clover isoflavones on menopausal symptoms, lipids and vaginal cytology in menopausal women: a randomized, double-blind, placebo-controlled study. Gynecological endocrinology : the official journal of the International Society of Gynecological Endocrinology, 21(5), 257–264. https://doi.org/10.1080/09513590500361192

[3] Gray, N. E., Liu, X., Choi, R., Blackman, M. R., & Arnold, J. T. (2009). Endocrine-immune-paracrine interactions in prostate cells as targeted by phytomedicines. Cancer Prevention Research, 2(2), 134-142.

[4] Nestel, P.J., Pomeroy, S., Kay, S., Komesaroff, P., Behrsing, J., Cameron, J.D. and West, L., 1999. Isoflavones from red clover improve systemic arterial compliance but not plasma lipids in menopausal women. The Journal of Clinical Endocrinology & Metabolism, 84(3), pp.895-898.

[5] Lipovac, M., Chedraui, P., Gruenhut, C., Gocan, A., Stammler, M., & Imhof, M. (2010). Improvement of postmenopausal depressive and anxiety symptoms after treatment with isoflavones derived from red clover extracts. Maturitas, 65(3), 258-261.

[6] Booth, N. L., Overk, C. R., Yao, P., Totura, S., Deng, Y., Hedayat, A. S., … & Farnsworth, N. R. (2006). Seasonal variation of red clover (Trifolium pratense L., Fabaceae) isoflavones and estrogenic activity. Journal of Agricultural and Food Chemistry, 54(4), 1277-1282.

[7] Pohjala, L., Uvell, H., Hakala, E., Gylfe, Å., Elofsson, M., & Vuorela, P. (2012). The isoflavone biochanin a inhibits the growth of the intracellular bacteria Chlamydia trachomatis and Chlamydia pneumoniae. Planta Medica, 78(11), PD132.

[8] Widyarini, S., Spinks, N., Husband, A. J., & Reeve, V. E. (2001). Isoflavonoid Compounds from Red Clover (Trifolium pratense) Protect from Inflammation and Immune Suppression Induced by UV Radiation. Photochemistry and Photobiology, 74(3), 465-470.

In your entire lifetime, you’re only given one pair of eyes. There’s really no way else to stress how important it is to take care of your eyes – it is the only thing that allows you to have eyesight, one of our 5 basic senses. 

According to research, 80% to 85% of our learning, perception, cognition, and activities are mediated through vision.^[1] Clearly, our eyes are crucial to how we navigate the world.

Although supplements for eye health are widely available, you can also enhance your eye health simply by introducing the right food into your diet. By doing so, you’ll lower your chances of developing serious conditions such as cataracts and macular degeneration. 

The Nutrients that Improve Your Eyesight

Certain nutrients can benefit specific areas of your health. For instance, people who seek to build muscle should eat protein-rich food, or people who have a hard time digesting food should eat more dietary fiber. 

There are also specific nutrients that benefits your eyes more than others. Here’s a list of nutrients that you should look out for if you’re aiming to protect your eye health:

Vitamin A

Vitamin A is one of the most important compounds for your eyes, as it is crucial for maintaining the photoreceptors in your eyes. Vitamin A is also essential to the mucous membranes and the surface of the eyes (the cornea), protecting it from infection-causing bacteria and viruses.  In fact, Vitamin A deficiency can lead to night blindness, dry eyes, and even more serious conditions such as corneal ulcer or corneal xerosis.^[2] 

Vitamin A can be found in both animal and plant compounds. However, vitamin A coming from animal sources (retinol) is directly absorbed into the body as compared to those sourced from plant sources, which require to be processed first.^[3] 

Lutein and Zeaxanthin

Lutein and zeaxanthin are two carotenoids with antioxidant properties that give vegetables their green and orange colors. 

Large concentrations of these two carotenoids can be found inside the macula, the central area of our retinas. It is believed that lutein and zeaxanthin give the macula its yellow color, just like how it does with vegetables. This yellow structure of lutein and zeaxanthin helps block blue light from reaching the sensitive parts of your eyes, which is known to cause retinal damage and macular degeneration.^[4] 

The body doesn’t produce its own supply of lutein, thus its essential to eat vegetables to avoid symptoms of deficiencies.^[7] Several studies have found that higher consumption of lutein and zeaxanthin is able to prevent or slow down the progression of macular degeneration.

Omega-3 Fatty Acids

Omega-3 fatty acids are compounds that can be found from both plant and animal sources. It is essential in maintaining several bodily functions and structures, including your eye health. 

DHA is a type of Omega-3 that is an essential component of your retinas, which helps protect them from damage and degeneration. In fact, DHA deficiency is known to cause vision impairment, especially among young children.^[5]

Some research has also found that omega-3 supplementation can help prevent dry eye syndrome, cataracts, and age-related macular degeneration.^[6] 

Zinc

Zinc is a mineral that is essential to maintaining the retina, cell membranes, and protein structure of the eyes. It’s a “helper molecule” that brings Vitamin A to the retina where it produces melanin, a pigment that protects the eyes from UV (ultraviolet) rays. Zinc is highly concentrated in the middle of the eyes, particularly in the retina and choroid.^[7]

Zinc deficiency is known to cause poor night vision, cataracts, and other non-eye related conditions such as alopecia, mental decline, and a higher susceptibility to infection.^[7]

Vitamin E

Vitamin E is another potent antioxidant that can be sourced from nuts, fortified cereals, and sweet potatoes. As an antioxidant, it protects your eyes from the damage caused by free radicals, which are the unstable atoms that cause cell degeneration. Several studies were able to prove this, as it was found that Vitamin E supplementation is linked to the reduction of cataract formation.^[7]

Other nutrients that provide similar benefits include Vitamin C and D, two antioxidants that are also known to protect the eyes. 

The Best Foods to Improve Eyesight

1. Fish

Fish, especially those that come from deep sea waters, are rich in Omega-3 fatty acids. In fact, oils that are extracted from fish tissues are sold as supplements for their potent omega-3 fatty acids, which are commonly known as fish oil. 

Here is a list of fish that contain the highest amount of omega-3 fatty acids^[8]:

• Salmon
• Tuna
• Trout
• Sardines
• Mackerel
• Anchovies
• Herring

Aside from improving your eye health, the omega-3 in fish will also greatly benefit your cardiovascular and mental health.

2. Nuts and legumes

Nuts are one of the best plant sources of omega-3 fatty acids and Vitamin E. For such a small food item, nuts are packed with vitamins and minerals. Some great varieties for your eye health include cashews, walnuts, peanuts, and lentils.^[8] 

Aside from being dense in nutrients, nuts are also very filling, so you will only have to eat less to feel satisfied. Nuts can be eaten as a snack or as a topping for your favorite salads and yogurt bowls.

3. Leafy greens

As mentioned earlier, leafy greens are a prime source of the carotenoids lutein and zeaxanthin. Leafy greens are also a great source of vitamin C, which is another nutrient that can protect your eyes from damage.^[8]

Some great examples include kale, spinach, or collards.

4. Citrus fruits

Citrus fruits are prime sources of Vitamin C, which gives your eyes the same benefits that Vitamin E could. These fruits include oranges, lemons, limes, and grapefruits.

Citrus fruits can be consumed as a juice or infused with water. Additionally, citrus can be used to marinate meats and add flavoring to dishes. 

5. Carrots

From the name itself, you can already tell that carrots are rich in carotenoids – specifically, beta-carotene, which is present in large amounts in carrots. When beta carotene enters your system, it becomes converted into Vitamin A, which is crucial in maintaining good eye health and vision.^[8]

6. Sweet Potatoes

Sweet potatoes come in various colors, which can be attributed to its high carotenoid content – specifically, beta-carotene, just like those found in carrots. Sweet potatoes also contain significant levels of Vitamin E.

Sweet potatoes can be enjoyed as a snack or partnered with proteins for a well-balanced meal.

7. Eggs

Eggs are another great animal-derived source of lutein and zeaxanthin. They’re affordable, common, and delicious, which is also the reason why they’re widely used as a breakfast food or as an ingredient. Eggs also contain Vitamin E, C, and zinc – basically, it’s a complete package for your eye health for a food that appears so simple.^[8]

8. Beef

Aside from being a rich source of protein, beef actually contains a good amount of zinc. Other meats may contain zinc, but beef is known to have the most compared to the rest.^[8] 

Additional Eye Health Tips

Aside from providing yourself with the right nutrients, you should also practice mindful habits that will reduce further damage to your eyes. As we are already subject to a lot of blue light exposure, it pays to be more careful with your eyes these days. After all, you wouldn’t want to waste what those nutrients do for your eyes, right? 

• Always wear sunglasses when you’re outside – UV rays can cause some serious damage to your vision and may even lead to cataracts if you’re in constant exposure.
• Always get a regular eye exam, especially if your family has a history of eye disease. 
• Always wear goggles if your eyes are about to be exposed to toxic chemicals. This includes wearing goggles when you’re in a chlorine-treated swimming pool or if you’re working with dangerous chemicals.
• Take regular breaks from the computer and phone at least every 20 minutes to prevent eye strain and blue light damage.
• Following the optometrist’s guidelines when handling contacts, such as washing your hands before applying them, and discontinuing use after it has expired.
• Quit smoking

Chronic diseases such as diabetes are also known to cause blindness. Therefore, a balanced diet with less sugars and processed food should be enough to keep eye complications at bay.^[8] 

Conclusion

Your eyes are one of the most important parts of your body. Without it, we are unable to perceive the world around us as well as we could. Unfortunately, many of us take it for granted, as our new technologies constantly expose us to harmful blue light. Lucky for us, nature continues to provide the nutrients we need to maintain and recuperate our exhausted bodies.

With a balanced diet and proper exercise, you’ll decrease the chances of developing chronic conditions, especially ones that affect our vision. 

References

[1] Politzer, T. (2008, November 6) Vision Is Our Dominant Sense. Retrieved from brainline.org/article/vision-our-dominant-sense

[2] Gilbert C. (2013). The eye signs of vitamin A deficiency. Community eye health, 26(84), 66–67.

[3] Heiting, G. (n.d.) Eye benefits of vitamin A and beta-carotene. Retrieved from allaboutvision.com/nutrition/vitamin_a.htm

[4] Heiting, G. (2017, December) Lutein and zeaxanthin: Eye and vision benefits. Retrieved from https://www.allaboutvision.com/nutrition/lutein.htm

[5] Innis S. M. (2008). Dietary omega 3 fatty acids and the developing brain. Brain research, 1237, 35–43. https://doi.org/10.1016/j.brainres.2008.08.078

[6] Hobbs, R. P., & Bernstein, P. S. (2014). Nutrient Supplementation for Age-related Macular Degeneration, Cataract, and Dry Eye. Journal of ophthalmic & vision research, 9(4), 487–493. https://doi.org/10.4103/2008-322X.150829

[7] American Optometric Association. (n.d.) Diet and Nutrition. Retrieved from https://www.aoa.org/healthy-eyes/caring-for-your-eyes/diet-and-nutrition?sso=y

[8] Olsen, N. (2018, March 17) Top 10 foods for healthy eyes. Retrieved from https://www.medicalnewstoday.com/articles/321226

Fermentation is a food processing procedure that has been practiced for thousands of years. One may think that fermented foods are only those that are sour and pungent after sitting in a jar for so long. But did you know that yoghurt, cheese, and wine are also products of fermentation?

In this article, we will be exploring the wonderful history behind fermentation – and why it’s a necessity for every diet!

What is Fermentation?

Fermentation is the chemical process that transforms organic substances into simpler compounds, which is initiated by enzymes produced by molds, yeasts, or bacteria.  These enzymes break down or pre-digest complex molecules by hydrolysis, transforming them into simple compounds that are easily assimilated in our bodies. In some fermentation processes, byproducts such as alcohol and gases are produced. ^[8]

The word fermentation has its roots from the Latin word meaning “to boil”, as fermented foods are characterized by the presence of air bubbles that make it appear as if it was boiling.^[8]

The History of Fermentation

The origins of fermentation was purely accidental. Back when refrigeration was not yet a thing, people had to figure out how to keep their produce fresh throughout the winter season. While it is unclear when human exactly started fermenting food, there is evidence that this practice dates back as early as 7000BCE in China. Similar archaeological evidence was found across India, Georgia, Egypt, and Scandinavia which dates back to these prehistoric times. ^[1,2,3,4]   

Among these fermented foods, dairy products seem to have been the earliest to develop due to its short shelf life. The abundance of microflora in milk also helped start its natural fermentation process back when pasteurization was not yet invented. It is even believed that the first yogurt was fermented in bags draped over the backs of camels under the heat of the North African desert.^[4]

Around this time, East and Southeast Asian civilizations developed their own range of fermented foods that is entirely different from the Western range of dairy, wines, and beers. In this part of the world, plant-based and seafood preserves are more common due to their geographical location. Some examples include soy sauce, fish sauce, kimchi, palm wine, sake, and natto.^[5] 

Thanks to globalization, people around the world can now enjoy all sorts of fermented food, be it from Western or Eastern cuisines. Consumption of fermented foods has been on the rise as people have started becoming aware of the importance of probiotics, the “good” bacteria that is abundant in all fermented food. On social media, fermented foods such as kombucha and kimchi have become popular among health enthusiasts.^[6] Several online communities such as the r/Fermentation on Reddit have garnered almost 100,000 followers, wherein they share their own fermentation experiments with various food items.^[7]

The Benefits of Eating Fermented Foods

Here are some of the scientifically proven health benefits that you can get out of regularly consuming fermented food. 

Better Digestive Health

Fermented foods can help boost your digestive system with the probiotics that arise from the fermentation process. Probiotics are also called the “good” bacteria which will greatly benefit your gut microbiome.^[9]

Probiotics are also important for processing certain vitamin and nutrients that come from the food you eat. For instance, probiotics have been found to improve protein absorption and utilization.^[10]

Because fermented foods have been broken down into simpler compounds, your digestive system doesn’t have to work as hard to absorb its nutrients. This is especially helpful for people who have lactose intolerance – because the lactose from milk is broken down into glucose and galactose, lactose intolerant people can instead consume dairy as yogurt or kefir.^[9]

In a study from 2007, it was found that dairy (yogurt and fermented milk) containing Bifidobacterium probiotics reduced the severity of IBS (irritable bowel syndrome) among affected adults.^[11]

Some strains of gut bacteria are also capable of digesting fibers, which in turn produces short-chain fatty acids. These fatty acids are the main energy source of colonocytes (colon cells), thus making them essential to your digestive system.^[15]

Stronger Immune System

Yes, you read that right – bacteria can be good for your body too and you have an entire ecosystem that is mostly concentrated inside your digestive system. When bad bacteria outnumber the good, it will multiply out of control and will cause infections and diseases. By supplying yourself more with the good bacteria, it will keep your ecosystem balanced with the bad bacteria it coexists with. ^[9]

For instance, probiotics have been found to be an effective preventive measure against adult and childhood respiratory tract infections. This was attributed to the lactobacillus and Bifidobacterium strains.^[12]

Better Mental Health

Did you know that your gut health also impacts your mental health?

This connection is called the gut-brain axis, where the gut and brain are connected by the vagus nerve. If you’ve ever felt “butterflies in your stomach” as you’re giving a speech in front of hundreds, it’s because of the gut-brain axis!

Similarly, your gut ecosystem is highly impactful to your mental health. Several key neurotransmitters are actually produced in your gut, such as serotonin (the feel-good hormone) and gamma-aminobutyric acid (an inhibitor). Some studies have even found that certain gastrointestinal disturbances can be linked to changes in mood. ^{[13, 14]}

5 Best Examples of Fermented Foods That Should Be In Your Diet

Now that you’ve read some of the benefits you can get from fermented food, here are some examples that you can easily incorporate into your diet. 

1. Kefir

Kefir is a cultured milk drink that originated from the Caucasus, which is the mountainous region that separates Asia and Europe. Kefir is created by adding kefir grains, which consists of yeast and bacteria, into animal milk (cow, goat, sheep, etc.). The end result is a slightly sour but creamy beverage – almost like Greek yogurt, but less thick in consistency. 

As a dairy product, kefir is a great source of protein and calcium, both of which are essential to bone and muscle health. This will protect your body from bone fractures and osteoporosis, a condition that is common among older women. ^[16] Several animal studies have also shown that regular consumption of kefir can improve calcium absorption, which increased the bone density of the rat subjects.^[17]

Kefir is also one of the most potent sources of probiotics in food. The kefir grains which start its fermentation process contains up to 61 strains of bacteria and yeasts, making it a highly diverse culture that is good for your gut microbiome.^[18]

Kefir has also been proven to improve the condition of lactose intolerant people. In one study, 15 lactose intolerant adults were directed to consume kefir, milk, and yogurt simultaneously. It was found that the yogurts and kefirs reduced symptoms such as abdominal pain and diarrhea, meaning that the probiotics in kefir can increase lactose tolerance.^[19]

2. Kimchi

Kimchi is a traditional Korean side dish that is typically made from cabbage and a mix of other vegetables. It is made by fermenting the vegetables in a chili paste along with other ingredients for a few days, until it develops a rich and tangy flavor. If you’re not used to kimchi, it may take some time to get used to its strong taste. But like most Koreans who eat it with every meal, you’ll eventually seek its addictive flavor.

Aside from providing probiotics for your gut health, kimchi has some other benefits such as lowering cholesterol and stabilizing insulin levels. 

In one study that involved healthy young adults, it was found that those who had higher kimchi consumption had lower bad (LDL) cholesterol levels than those who ate less.^[20] 

Kimchi is also compatible with weight loss diets. It’s high in fiber and low in calories – add to the fact that it tastes addictive, kimchi will help you feel full faster as it can take up a significant portion of your meal. In a 4-week study that involved overweight and obese patients, those who regularly ate kimchi had significantly decreased body weight, body mass index, and body fat.^[21]

Kimchi is widely available in Asian stores, specifically in Korean groceries. But if the main ingredients for kimchi is also available in your area, making it yourself is highly encouraged.

3. Kombucha

Kombucha is a fermented drink that has gained popularity in social media recently, although it has been around for thousands of years originating from Northeast China. It is basically a fermented tea that is made by adding a specific strain of bacteria, yeast, and sugar into black or green tea. As a result of this process, a mushroom-like colony of bacteria and yeast form on top of the liquid, which can also be used to start another batch of kombucha.

First off, kombucha will provide you with the same benefits as regular green tea would – which is already highly nutritious in itself. Green tea is rich in polyphenols, antioxidants which can help prevent various diseases, improve your mental health, and your metabolism. ^[22] 

Kombucha also contains acetic acid as a result of the fermentation process. Acetic acid can also be found in vinegar and is the reason behind its strong taste. This strong compound is capable of killing harmful microorganisms in your body.^[23] In some animal studies, kombucha was found to be capable of preventing liver toxicity as a result of exposure to harmful chemicals.^[24]

Depending on where you live, kombucha is sometimes available in grocery stores. Although you can make homemade kombucha, it is discouraged as contamination is possible in an uncontrolled environment.

4. Miso

Miso is a common flavoring in Japanese cuisine which is mostly used for soups. It is made from soybeans that are fermented with salt and koji, a special type of fungus. Sometimes, it can also be fermented with rice, barley, seaweeds, and other common ingredients in Japan.

Thanks to its abundance of probiotics, miso has been linked to the prevention of a number of diseases. 

First, because it foods good bacteria into your gut microflora, your immune system will be strengthened by miso. A diet rich in probiotics have always been associated with less occurrences of common colds, and it can also help you recover faster.^{[25, 26]}

Several studies were also able to explore the anti-cancer properties of miso. For instance, a study involving 21,000 women found that regular consumption of miso soup significantly lowered the risk of breast cancer.^[27] Similar results were also found when it comes to reducing the risk of liver cancer.^[28]

Aside from consuming miso as soup, it can also be used as a salad dressing ingredient, as a meat marinate, or a glaze for cooked vegetables. 

5. Tempeh

Tempeh is another food that is made from fermented soybeans. It is a traditional Indonesian food that is made by making a compact cake from fermented soybeans. It looks very similar to ordinary hard tofu, but it has a stronger earthy flavor (as a result of fermentation) and has a chewy texture as opposed to tofu’s smooth and jelly-like texture.

And just like tofu, tempeh can serve as a meat substitute thanks to its high-protein content, which makes it popular among vegan and vegetarian diets. This also makes it suitable for people aiming for a weight loss diet, as more protein will help you feel full for lesser servings. Also, soy proteins are just as effective as meat-based proteins for controlling appetite.^[29]

Tempeh also has strong antioxidant properties which will help you fight against the harmful damage caused by free radicals. This effectively reduces the risk of developing cancer, cardiovascular diseases, and neurodegenerative disorders that arise from free-radical damage that has accumulated over time.^[30] In fact, a study that used data from 6,000 households from Japan found that diets with high soy consumption had a decreased risk of heart disease and cancers.^[31]

Tempeh can be enjoyed just as how you would with tofu. It can be fried, boiled, stewed, or grilled – it’s basically a versatile food item that you can cook as you please.

Conclusion

Not only does fermentation helps prolong the shelf life of food, but it can bring out the best in them, nutrient and flavor-wise. It’s a great thing that fermentation has become increasingly popular in Western diets, where foods such as kombucha or kimchi used to be unheard of. 

Most fermented food will have a strong taste, which makes some of them an acquired taste. In time, you’ll appreciate the complex flavors that are brought out by the fermentation. Your gut will also thank you for it!

References

[1] McGovern, P. E., Zhang, J., Tang, J., Zhang, Z., Hall, G. R., Moreau, R. A., … Wang, C. (2004). Fermented beverages of pre- and proto-historic China. Proceedings of the National Academy of Sciences, 101(51), 17593–17598. doi:10.1073/pnas.0407921102

[2] Cavalieri, D., McGovern, P. E., Hartl, D. L., Mortimer, R., & Polsinelli, M. (2003). Evidence for S. cerevisiae Fermentation in Ancient Wine. Journal of Molecular Evolution, 57(0), S226–S232. doi:10.1007/s00239-003-0031-2

[3] Boethius, A. (2016). Something rotten in Scandinavia: The world’s earliest evidence of fermentation. Journal of Archaeological Science, 66, 169–180. doi:10.1016/j.jas.2016.01.008

[4] Clime, K. (2014) BEYOND SAUERKRAUT: A BRIEF HISTORY OF FERMENTED FOODS. Living History Farms. Retrieved from https://www.lhf.org/2014/03/beyond-sauerkraut-a-brief-history-of-fermented-foods/

[5] Endo, A., Irisawa, T., Dicks, L., & Tanasupawat, S. (2014). FERMENTED FOODS | Fermentations of East and Southeast Asia. Encyclopedia of Food Microbiology, 846–851. doi:10.1016/b978-0-12-384730-0.00119-1

[6] Askew, K. (2018, May 8) ‘There is a mega-trend around fermentation’: The rising star of fermented foods. Retrieved from https://www.foodnavigator.com/Article/2018/05/04/There-is-a-mega-trend-around-fermentation-The-rising-star-of-fermented-foods

[7]  r/Fermentation. (2009). Retrieved from https://www.reddit.com/r/fermentation/

[8] Shurtleff, W., & Aoyagi, A. (2004) A Brief History of Fermentation, East and West. Retrieved from https://www.soyinfocenter.com/HSS/fermentation.php

[9] Coyle, D. (2019, January 15) What Is Fermentation? The Lowdown on Fermented Foods. Retrieved from https://www.healthline.com/nutrition/fermentation

[10] Jäger, R., Purpura, M., Farmer, S., Cash, H. A., & Keller, D. (2018). Probiotic Bacillus coagulans GBI-30, 6086 Improves Protein Absorption and Utilization. Probiotics and antimicrobial proteins, 10(4), 611–615. https://doi.org/10.1007/s12602-017-9354-y

[11] Guyonnet, D., Chassany, O., Ducrotte, P., Picard, C., Mouret, M., Mercier, C. H., & Matuchansky, C. (2007). Effect of a fermented milk containing Bifidobacterium animalis DN-173 010 on the health-related quality of life and symptoms in irritable bowel syndrome in adults in primary care: a multicentre, randomized, double-blind, controlled trial. Alimentary pharmacology & therapeutics, 26(3), 475–486. https://doi.org/10.1111/j.1365-2036.2007.03362.x

[12] Ozen, M., Kocabas Sandal, G., & Dinleyici, E. C. (2015). Probiotics for the prevention of pediatric upper respiratory tract infections: a systematic review. Expert opinion on biological therapy, 15(1), 9–20. https://doi.org/10.1517/14712598.2015.980233

[13] Robertson, R. (2018, June 27). The Gut-Brain Connection: How it Works and The Role of Nutrition. Retrieved from https://www.healthline.com/nutrition/gut-brain-connection

[14] The Brain-Gut Connection. (n.d.) Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection

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