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Do you reserve your stock of probiotics just for the summer? Your kimchi, miso, kombucha, tempeh and kefir can actually help your wellness goals in the winter. These foods, teeming with probiotics, offer many advantages that extend beyond mere digestive health. Most people know that the human gut is a complex ecosystem hosting trillions of microorganisms, collectively known as the gut microbiota which is key in maintaining immune function.
Winter brings with it an array of seasonal viruses and infections; most people are more prone to seasonal illnesses and during this time supporting the gut-immune axis becomes crucial. Here’s what you need to know about consuming probiotics during the colder months:
For Immune Support
The probiotics present in fermented foods can improve the robust immune system, particularly relevant during the winter when the risk of colds and flu is high. Research suggests that a diverse and balanced gut microbiota can enhance the body's defence mechanisms, potentially reducing the severity and duration of winter-related illnesses.
For Digestive Health
Be it salads or curries, winter foods tend to be robust in flavour and generally more indulgent in spices, herbs and seasonings. Fermented foods, such as yoghurt, kefir, and sauerkraut, offer digestive support by promoting the breakdown of complex nutrients. The enzymes produced during the fermentation process aid digestion, ensuring that the body efficiently absorbs essential nutrients even when faced with heavier winter fare.
For Mental Well-Being
Probiotics are most productive in promoting gut health. According to a 2023 report by Harvard Medical, the brain and the gastrointestinal (GI) system are intimately connected. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression. Since a healthy gut microbiome can positively influence mood, fermented foods offer a potential avenue for supporting emotional balance during the winter months.
Nutrients Present In Probiotics
Some distinctive nutrients which are abundant in fermented foods offer a spectrum of health benefits and fortify the body's natural defence mechanisms against seasonal illnesses, thus contributing to overall health resilience during the colder months. Let’s take a look:
Vitamin K2: Fermented dairy products like kefir and kefir cheese are rich sources of vitamin K2. This nutrient plays a crucial role in immune system regulation and has effectively reduced the risk of respiratory infections.
B Vitamins: Fermented foods such as kombucha, tempeh, natto, and miso are excellent sources of B vitamins. These include essential B1, B2, and B3 vitamins, contributing to various aspects of overall health.
Minerals: A number of essential minerals can be found in fermented foods, catering to diverse nutritional needs. For instance, calcium in yoghurt and kefir, iron in natto and tempeh, magnesium in miso and sourdough bread, phosphorus in fermented dairy products, and zinc in kefir, yoghurt, and natto.
Polyphenols: Fermented foods like kefir and yoghurt have polyphenols, which are compounds with potent antioxidant properties which can shield the body against oxidative stress.
Short-Chain Fatty Acids: Fermented foods such as kimchi and sauerkraut harbour short-chain fatty acids, which are crucial for gut health. These fatty acids play a role in regulating the immune system, fostering a balanced and responsive defence mechanism.
Omega-3 Fatty Acids: Fermented foods like kefir can be a source of omega-3 fatty acids, integral for heart health and effective in reducing inflammation within the body.
