Fermented Foods for Health

Aging in an environment congenial for growth of life in the form of bacteria is called fermentation. It may produce bacteria, both harmful and beneficial to humans. So, fermentation is done on selective basis and with tried methods to produce only the beneficial bacteria. Human societies have been fermenting food items for ages for preservation and as aid to digestion.

Pickles and vinegar are the oldest known fermented food articles which are principally produced as aids to digestive process. Wines and beer are other popular fermented produce popular for centuries. Red wine, aged-cheese and apple cider are fermented produce of modern times. These are taken in small quantities along with the meals to enhance the latter's digestion. Curd is also a fermented produce used as a food item all over the world. Some fermented food items are used as medicines to help healing the digestive system.

When a food item is fermented, some bacteria, mold or yeast is added as a seed. Through aging, the seeds predigest carbohydrates, fats and proteins to produce a micro-flora - bacteria friendly to gastrointestinal system. Acidophilus (Lactobasilus acidophilus) is a micro-flora which is commonly found in fermented vegetables and yogurt.

These micro-flora stay in the intestine and disallow production of harmful and parasitic bacteria there on one hand and cause breakdown of the food into nutrients for absorption by the intestines on the other hand.

Some popular and healthful fermented produce are -

Cultured vegetables

Practically any vegetable in raw form may be cultured by keeping it in an acidic environment which aids reproduction of beneficial bacteria. For this purpose, the sliced vegetables mixed with shredded cabbage are tightly packed and then water is added to fully immerse the mix in a glass or ceramic jar with its lid loosely fitted to allow breathing for a week or so. Salt and other spices may be added to improve taste. The process takes longer during winter than that in summer.

Vegetable Soup

Vegetable soup is made by adding enough water to the vegetable-cabbage mixture and kept for about a month or so. The process needs breathing but the regular intake of oxygen from the atmosphere aids growth of fungus which may be harmful. For this reason, the vegetable and the cabbage are kept fully immersed in water. Salt and other spices may also be added selectively to improve taste of the ferment. The acidic environment so produced causes growth of beneficial bacteria and extract of vegetables reaches the immersing water. Finally, the ferment is filtered to get the fermented water and the solid contents are thrown out. Such soups have medicinal properties and so are used to treat many ailments depending on the vegetable used in the process.

Miso

It is prepared from rice, soyabeans, barley or chickpeas by fermenting the paste in a wooden barrel for periods ranging from 2 months to 2 years. The produce has a lot of beneficial enzymes with traces of vitamin B-12 and anti-oxidants.

Pickles

Usually sour fruits, cleaned and sliced, are used for making pickles by aging them for periods ranging from 3 months to one year in a anti-fungal safe environment made by adding preservatives like Sodium Benzoate and Acetic Acid in small amounts. Spices like salt, pepper, etc. may also be added to improve taste. During aging, the fruit slices get softened. Such pickles are eaten in small quantities along with meals which improve digestion of food grains, pulses and vegetables, apart from providing taste to the food. these are rich in soluble fiber which aids intestinal functioning.

Vinegars and Ciders

The most common natural vinegar used in India is made from sugar cane juice added with some old vinegar and kept in a sealed earthen jar for about a year. The vinegar so produced is used to pickle green peppers, papaya slices and such other vegetables by keeping the vegetables immersed in the vinegar for about a month or so until the vegetable fully soaked in the vinegar gets softened.

Using apple or other fruit juices instead of sugar cane juice in a similar process produces ciders. The vinegars and ciders are rich in enzymes and are used medicinally to strengthen immune system of the body, control weight, balance blood pH value and most importantly to improve digestion.