Fermentation Process: Advantages of Lactic Acid Fermentation
In the ancient world, lactic acid fermentation was a crucial method for preserving food, particularly during harsh winters. Today, modern researchers are beginning to understand the health benefits of these fermented foods, which have sustained tribes and villages for centuries.
From sauerkraut and cheese to wine, kvass, soured grain porridge, and breads, fermented food has gained a reputation for its beneficial effects on immunity, intestinal health, and general well-being.
Fermented dairy products, such as yogurt, piima, matsoni, and others, contain more vitamins than raw milk and particularly pasteurized and ultra-high-temperature pasteurized milk. They exhibit an increased level of folic acid, pyridoxine, B vitamins, riboflavin, and biotin.
Lactic acid fermentation also decreases the activity of phytic acid content in grains, enabling better absorption of minerals in the gut. This means that not only does fermentation make our food taste delicious, but it also enhances its nutritional value.
Beyond the commonly known fermented foods like yogurt, sauerkraut, and kefir, consuming other lactic acid fermented foods provides specific health benefits. These include enhanced protein digestibility, increased bioavailability of vitamins (notably B vitamins and vitamin C) and minerals, and improved release of bioactive compounds like free phenolics, fatty acids, and bioactive peptides. These foods also reduce anti-nutrients such as saponins, tannins, phytic acids, and protease inhibitors, thereby boosting overall nutritional value.
Lactic acid fermented vegetables and grains contribute to a balanced gut microbiome by producing antimicrobial peptides that protect against infection, while also stimulating the immune system through activation of immune cells and antibodies. They exhibit anti-inflammatory properties by producing anti-inflammatory cytokines which help reduce gut and systemic inflammation.
Moreover, lactic acid fermentation can enhance antioxidant capacity. For example, dual strain fermentation of corn juice significantly increased antioxidant and hypoglycemic activities compared to non-fermented forms, which may help mitigate oxidative stress linked to chronic diseases like diabetes and cardiovascular conditions.
Additional benefits of lactic acid fermented vegetables include improved nutrient absorption, natural detoxification effects by flushing toxins through lactic acid and related compounds, and metabolic boosting effects.
Fermented food has been heralded as a health food since the 19th century in some societies. Sprouting grains prior to souring can increase the availability of protein. Lactic acid fermentation in vegetables, fruits, legumes, and grains increases both their macro- and micronutrient profiles.
Vegetables that have undergone lactic acid fermentation, like sauerkraut and kimchi, often see an increase in the activity of vitamin C and vitamin A. The bioavailability of amino acids, particularly lysine and methionine, also increases with lactic acid fermentation. Souring grains reduces the phytic acid content, which allows for more mineral absorption from the grain than without the fermentation process.
Next week, the Traditional Foods primer will delve deeper into how fermented food can improve health.
- The science behind fermentation reveals that fermented foods, such as bone broth, contribute to a healthy lifestyle by promoting a balanced gut microbiome and enhancing the absorption of nutrients like vitamins and minerals.
- In the realm of food-and-drink, lactic acid fermentation not only adds to the taste but also boosts the nutritional value of various fermented foods, including those beyond the common ones like yogurt, sauerkraut, and kefir.
- Fermented foods like sauerkraut and kimchi not only offer natural detoxification effects but also provide metabolic boosting benefits, making them popular choices for those focused on health-and-wellness and fitness-and-exercise.
- As we delve deeper into the world of traditional foods, we discover that lactic acid fermentation enhances the nutritional properties of a wide variety of foods, including vegetables, fruits, legumes, and grains, making them more beneficial for our overall health and well-being.
