Miso, soy sauce, natto, pickles... These are staples on the Japanese dining table, and they are all "fermented foods." Fermented foods have been cherished worldwide for ages, not only as preserved foods but also as health foods.
In recent years, as the importance of the intestinal environment (gut flora) has come into the spotlight, the value of fermented foods is being re-evaluated. Today, let's look in detail at why fermented foods are good for the body, their mechanisms, and specific effects.
1. Why is "Fermentation" Good?
Fermentation is a process where the components of ingredients are broken down by microorganisms (bacteria), creating new beneficial components. It is similar to rotting, but when it is beneficial to humans, it is called "fermentation," and when harmful, it is called "putrefaction."
Fermentation brings the following benefits:
- Increased Nutritional Value: Microorganisms produce vitamins and other nutrients, often making the food more nutritious than the original ingredient (e.g., Natto has more Vitamin K and B2 than steamed soybeans).
- Better Digestion and Absorption: Proteins and starches are broken down by microorganisms, reducing the burden on digestion and making them easier to absorb.
- Improved Preservation: The proliferation of fermentation bacteria suppresses the growth of spoilage bacteria.
2. 3 "Revolutions" Brought by Fermented Foods
1. Boost Immunity
It is said that about 70% of immune cells are concentrated in the intestines. Consuming fermented foods containing beneficial bacteria like lactic acid bacteria and bifidobacteria balances the intestinal environment and activates immune cells. This is effective for preventing colds and the flu.
2. Beautiful Skin & Anti-Aging
"The skin is a mirror of the internal organs." A deteriorating intestinal environment can cause rough skin. Keeping the intestines clean suppresses the generation of harmful substances and prevents skin trouble. Also, many fermented foods have antioxidant properties, which can help prevent cellular aging.
3. Mental Health Improvement (Gut-Brain Axis)
Recently, the term "gut-brain axis" has been a hot topic. The brain and intestines are closely related, and a good intestinal environment is said to facilitate the secretion of "serotonin," the happiness hormone. Regulating the gut with fermented foods also leads to mental stability.
3. Representative Fermented Foods and How to Eat Them
- Natto (Bacillus subtilis natto): Japan's proud superfood. Nattokinase, effective for smooth blood flow, is heat-sensitive, so it's recommended to eat it without heating.
- Yogurt (Lactic acid bacteria/Bifidobacteria): Eating it after meals dilutes stomach acid, making it easier for the bacteria to reach the intestines alive.
- Kimchi (Plant-based lactic acid bacteria): Plant-based lactic acid bacteria are resistant to acid and salt, making them likely to reach the intestines alive. It's also great in cooked dishes like stir-fried pork.
- Miso (Koji mold): Rich in umami components like glutamate. To make the most of the enzymes, add it at the very end of cooking.
- Amazake (Koji mold): So nutritious it's called a "drinkable drip." It can also be used as a sweetener instead of sugar.
Why not start a "little extra fermentation life" by adding one fermented food item every day?
Natto in the morning, miso soup at lunch, kimchi at night... by continuing without strain, you might
see happy changes in your stomach and skin condition in a few weeks.
Let's start a new health revolution from your gut!