Why Fermented Foods Are Healthy?

 

A Look into Traditional and Modern Practices

Fermented foods have been part of many cultures worldwide for centuries, and for good reason. Not only do they offer a unique, rich flavor, but they also come packed with various health benefits. For me, fermented foods are especially nostalgic. I remember, as a child, watching my great grandma carefully prepare buong isda, bagoong, burong mangga or santol (depending on the season), atsara, and burong mustasa. These delicious, sour, and tangy treats would sit in large glass jars — perhaps a gallon or even bigger — for days, slowly transforming into flavorful delights.

My great-grandma was meticulous in her approach. She ensured everything was done right, from carefully sanitizing the jars to washing the ingredients thoroughly. The waiting period — sometimes days, sometimes weeks — felt endless, but it was always worth it. I could never hide my excitement as I watched the jars slowly bubble with life, knowing they would soon become a part of our family meals.

Among the most famous fermented foods in the Philippines are bagoong and atsara. But beyond their taste, fermented foods offer something even more valuable: health benefits.

The Health Benefits of Fermented Foods

Fermented foods, whether vegetables, fruits, fish, or dairy, undergo a natural process where bacteria, yeast, or other microorganisms convert sugars into alcohol or acids. This not only preserves the food but also enhances its nutritional value.

Here are some of the key health benefits of fermented foods:

1. Probiotic Power: Fermentation naturally promotes the growth of beneficial bacteria known as probiotics. These probiotics can improve gut health by balancing the gut microbiome, aiding digestion, and boosting the immune system. A healthy gut is linked to improved mental health, weight management, and reduced inflammation.

2. Enhanced Nutrient Absorption: Fermentation breaks down the food, making nutrients more bioavailable, which means your body can absorb them more easily. Fermented foods can increase the absorption of vitamins like vitamins B, K, and minerals such as magnesium and zinc.

3. Improved Digestibility: During fermentation, complex carbohydrates, sugars, and proteins are broken down, making fermented foods easier to digest than their raw counterparts. It is said it can be helpful for people who have trouble digesting certain raw foods or dairy products.

4. Boosts Immune System: Fermented foods, especially those rich in probiotics, help stimulate the immune system by encouraging the production of antibodies. It helps fight off infections and may reduce the risk of chronic diseases.

5. Natural Preservation: Fermentation is an ancient method of preserving food without refrigeration or chemical preservatives needed. The acids produced during fermentation help inhibit the growth of harmful bacteria.

The Pros and Cons of Fermented Foods

The benefits of fermented foods are numerous, it's important to understand both the pros and cons before making them a staple in your diet.

Pros:

• Rich in Probiotics: Fermented foods provide a natural source of probiotics, essential for maintaining a healthy digestive system.
• Nutrient Boost: Fermentation often increases the levels of certain vitamins and minerals.
• Flavorsome: Fermented foods offer a complex, tangy flavor profile that can enhance any dish.
• Affordable and Accessible: For a bit of patience, fermenting foods at home is relatively easy and cost-effective.

Cons:

• High Salt Content: Some fermented foods, especially those like bagoong, kimchi, and pickled vegetables, can be high in salt, and be partly responsible for high blood pressure and other health issues if consumed in large amounts.
• Strong Flavors: Fermented foods often have bold, tangy, or sour flavors that might be unappetizing to everyone.
• Moderation is Key: Because of the salt content, it's best to enjoy fermented foods in moderation. Overeating them may lead to bloating or other digestive discomforts.

10 Delicious Fermented Foods to Try

If you're looking to explore the world of fermented foods, here are 10 recipes from different cultures, including those dear to me:

1. Bagoong (Philippines): A fermented shrimp paste commonly used as a condiment or ingredient in Filipino dishes.
2. Atsara (Philippines): Pickled green papaya, often served as a side dish to grilled or fried foods.
3. Burong Mangga (Philippines): Fermented green mangoes, offering a tangy twist to the already sour fruit.
4. Burong Mustasa (Philippines): Fermented mustard greens, often eaten with rice or used as a side to grilled meats.
5. Buong Isda (Philippines): Whole fish fermented with rice, a staple in many Filipino households.
6. Kimchi (Korea): Spicy fermented cabbage, rich in probiotics and often served as a side dish in Korean meals.
7. Miso (Japan): A fermented soybean paste can be used in soups, sauces, and marinades.
8. Sauerkraut (Germany): Fermented cabbage, commonly eaten as a condiment or side dish.
9. Kombucha (Global): A fermented tea drink known for its probiotic properties and effervescent quality.
10. Tempeh (Indonesia): A fermented soybean cake, high in protein and commonly used as a meat substitute.

A Word of Caution

While fermented foods offer many health benefits, moderation is important, especially for those high in salt. If you have high blood pressure or other health concerns related to sodium intake, it’s best to consult a healthcare provider before making fermented foods a regular part of your diet.

In conclusion, fermented foods hold a special place in my heart as well as many culinary traditions around the world. From the meticulous preparation to the health benefits they provide, it's no wonder they have stood the test of time. So, whether you're fermenting your own bagoong or trying kimchi for the first time, you're not just indulging in delicious food — you're giving your body a healthy boost too.