Eating a balanced diet not only ensures we have the best variety of nutrients it's also cheaper than buying supplements.
Few of us are scientists with the appropriate equipment in our kitchens to identify whether a piece of fruit that we've bought in the corner store contains more nutrients than the one we buy in Whole Foods Market. It's often so easy to rely on supplements to fill gaps in our nutrient levels, but our bodies have an innate intelligence re what they need and often when we crave something it's for a good reason.
I'm not suggesting that we think of our meals as having some zinc, amino acids and omega oils on our plate, but it does make sense to understand the nutrient value of food, so that we can make sensible choices about how different foods affect our health. Many of us take probiotics regularly to improve our digestive health and so here's a quick reference sheet that you can put up on the fridge so that you can be sure to include a few of the items on your trip to the grocery store...
Definition...
Probiotic foods are live microbial organisms that are naturally present in the body; a microbe that protects digestive tract and prevents disease. The best-known probiotic is Lactobacillus acidophilus, which is found in yogurt, acidophilus milk, and supplements. Probiotics counter the destruction of helpful intestinal bacteria by antibiotics.
Foods that contain probiotics...
Yogurt Make sure that the yogurt that you buy specifies that it contains live cultures. Some yogurts do not. Also go for natural unsweetened options.
Buttermilk Buttermilk is another food that contains large amounts of beneficial bacteria. Many people like its tangy flavor. Those that do not like either the flavor or the texture might want to consider adding buttermilk to smoothies with fresh fruit.
Kefir Kefir is a drink made of milk fermented with kefir grains. The milk can be cow's, goat's, or sheep's milk and once mixed with the grain it is allowed to ferment overnight. The result is a very sour drink often mixed with fruit or other sweeteners that is full of nutritious probiotics.
Tempeh Tempeh is a fermented soy product that has the chewy texture of meat. Unlike tofu, tempeh uses whole soybeans that are allowed to ferment. A type of beneficial mold forms which binds the soy together. Tempeh can be used in many vegetarian dishes as a high quality protien and is one of the few vegetarian sources of vitamin B12.
Miso Miso comes in four forms: red, white, barley, soybean. Red miso is made from equal portions of white rice, soybeans, and barley. The end result is a reddish brown product with a high protein count. White miso also blends a mixture of white rice and soybeans, but a higher concentration of white rice is used. This type of miso is typically lighter in color and has a shorter shelf life than red miso.
Sauerkraut Sauerkraut is fermented or pickled cabbage. Fresh cabbage is generally cut and then allowed to ferment in a brine for a period of time. During this time probiotic bacteria naturally form.
Brewer's Yeast Brewer's yeast is thought to contain probiotic bacteria. Brewer's yeast is a bi-product of the beer making process and it contains all of the nutrients that are cast off as the beer is being manufactured.
It's well worth spending a little time on improving digestive health. Often when it's not so good we feel sluggish, with low energy levels and that constant sense of fatigue...or we keep getting sick because our immunity may well be low or we may be constipated, have diarrhoea or any one of many other related symptoms. Digestion over rules many other processes in the body, so when it's not efficient we may well notice it in any number of ways.
Here's to good digestive health this year!
Sarah Lantry received her training at Integrative Nutrition in New York City. She is certified by the American Association of Drugless Practitioners, leads workshops on nutrition, and offers individual health and nutrition coaching to busy professionals and families across the UK and internationally.
www.attitudetofood.com
