Benefits of Fermented Vegetables in Diet

Abstract

There is a network of beneficial bacteria which assist our digestive system and help in food digestion. It also helps in nutrient absorption and eliminates toxins and harmful bacteria from the body. These bacteria are very helpful in the process of proper digestion and absorption. Intake of any drug, harmful food or any food additives causes harmful effects on these useful bacteria. So, it is necessary to eat the right and beneficial food to protect these bacteria. Fermentation is a process in which bacteria or yeast are used under anaerobic conditions for the conversion of carbohydrates into carbon dioxide and alcohol. When the food goes through the process of fermentation, these useful bacteria convert sugar and starch into acetic acid and lactic acid. In this article, we are going to study the benefits of fermented vegetables in our diet. Let’s start!

Introduction

Fermentation of vegetables is widely used all over the world in industries and even at domestic levels. Fermentation of vegetables is a process of converting starch and sugar present in vegetables into lactic acid and acetic acid. Due to fermentation, the nutritional value of the fermented vegetables increases. Fermentation is an ancient method which is widely used all over the world. In the process of vegetable fermentation, beneficial microorganisms are used in a special way and control the growth of harmful microorganisms. This process enhances the nutritional value, aroma, taste and increases the life of the food. The process of fermentation was contributed by French Chemist Louis Pasteur in 1856. By using a microscope, he studied the role of microbes in the process of fermentation. Vegetable fermentation is an effective process to preserve vegetables for a long period. All vegetables contain natural microorganisms but some of them are good and play a major role in fermentation while other microorganisms spoil them. Fresh vegetables contain a high amount of bad microorganisms which leads to the rotting of the vegetables.

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Fermenters In Vegetable Fermentation

The process of vegetable fermentation mainly includes the family of lactic acid bacteria which includes Lactobacillus, Leuconostoc, Pediococcus etc. These microorganisms help in fermentation and produce carbon dioxide, lactic acid, ethanol and acetic acid. These byproducts of the fermentation process inhibit harmful bacteria and yeast which are responsible for vegetable spoiling. The carbon dioxide is produced as a byproduct of the fermentation process which helps in providing the environment to the useful bacteria by maintaining low oxygen conditions.

Most Popular Fermented Vegetable Recipes

Sauerkraut – It is an ancient recipe made by the process of fermentation. Sauerkraut is made from the fermentation of cabbage. It is formed by spontaneous fermentation which triggers the microbes or any physical changes that are responsible for the quality decreasement. It mainly involves Leuconostoc mesenteroides bacteria for the fermentation which is naturally found in raw cabbage. In appropriate conditions, these bacteria produce lactic acid. Sauerkraut is rich in vitamins C and B and contains minerals like calcium, phosphorus, iron and potassium. Sauerkraut contains Vitamin C, K and B, iron, potassium, copper etc which are good for the stomach and contain anti-cancer properties.
Kimchi – It is an important part of the diet of South Korea and is used from traditional times. It is also known as Korean Kraut. Kimchi is made up of salted and fermented vegetables. It contains various ingredients like cabbage, radish, spring onions, garlic, cucumber, eggplant, bamboo shoots, spinach, tomatoes, sweet potato, ginger, fish sauce etc. Fermentation of Kimchi occurs mainly by the involvement of Lactobacillus brevis and many other microorganisms. There are various types and varieties of Kimchi which are over 180 in count. Kimchi is rich in antioxidants in nature. Kimchi contains thiamine, Riboflavin, iron, calcium etc. which contains anti-cancer properties.
Pickles – The fermentation of Pickles involves lactic acid fermentation. This process undergoes several weeks of fermentation in which the good bacteria function for the preservation of pickles. The fermentation of pickles involves garlic, cucumber, salt, vinegar, spices etc. This fermentation process involves Lactobacillus bacteria which helps in the preservation of pickles and provides a tangy flavour to pickles. It contains antibiotic properties. This fermentation remedy contains cancer reduction and improves mental health and many more functions.

Importance and Benefits of Fermented Vegetables

Fermented vegetables are useful for health as these contain a variety of properties which aid various health benefits. Some of the common health benefits of fermented vegetables are as follows:

Detoxification of the body – Fermented vegetables help in the detoxification of the body and remove harmful toxins and heavy metals.
Improve Gut Health – Probiotics in fermented vegetables provide strength to the intestinal walls and provide a healthy environment for the beneficial gut flora.
Improves Digestion – Fermented vegetables help in digestion and increase the nutritional value of the food. Fermented vegetables enhance the absorption of vitamins and minerals.
Control Infection – Fermentation of vegetables mainly involves Lactic acid bacteria which helps in reducing the risk of infections related to the urinary system.
Boost Immune System – Fermented vegetables contain probiotics which help boost the immune system of the body. The Vitamins, iron and zinc present in the fermented vegetable help in improving the immune system of the body.
Weight loss – Fermented vegetables contain healthy bacteria which helps in retaining and shedding the calories and restoring the gut flora helps in the management of obesity.
Heart Health – Fermented vegetables help in lowering cholesterol levels and thus help in the management of various heart diseases.

How To Add Fermented Vegetables To Your Daily Diet?

Fermented vegetables are healthy for the body and provide numerous health benefits to the body. We can add fermented vegetable recipes after cooking. These vegetables can be added as garnishing in food. Some of the following methods can be used for adding fermented vegetables to daily diet:

One can add Kimchi to sandwiches or scrambles.
Kimchi or Sauerkraut can be added to grilled sandwiches.
Sauerkraut can be added to potato salad.
Kimchi can be added to rice bowls or stir-fries.
Topping of green salad with fermented vegetables.
Kimchi can be added to hot dogs and burgers.
Add chopped fermented pickles to salad, sandwiches etc.
Garnishing toast with Avocado and Kimchi.

Harmful Effects of Fermented Vegetables

Fermented vegetables are good for health and provide various benefits. However, it may cause harmful effects on the body which are as follows:

Any contamination in the process of fermentation may cause food poisoning.
Fermented vegetables can cause bloating.
Kimchi contains a high amount of sodium which may cause hypertension.
Fermented food contains biogenic amines which cause side effects in patients having histamine intolerance.

Conclusion

Fermented vegetables have been an integral part of the human diet since ancient times and provide various health benefits. These fermented vegetables help reduce the risk of heart problems, enhance immunity, manage weight and many more health benefits when used appropriately. Fermented vegetables contain Vitamins like C, K and B, iron, potassium, copper etc which help in the management of various health issues. The method of fermentation helps in preservation and also enhances the quality of the food. The fermentation process enhances food quality and prevents the growth of harmful bacteria. In the process of vegetable fermentation, beneficial microorganisms are used in a special way and control the growth of harmful microorganisms.