The World Health Organization (WHO) defines probiotics as “Living microorganisms that, when supplied in adequate amounts, promote health benefits for the host organism.
To understand the importance of probiotics, we must understand the fundamental role that they play in our intestinal flora, and, therefore, in our health and well-being.
The microbiota
The intestinal flora or microbiota, encompasses the entire community of microscopic organisms that live in our intestines. We are not talking about 4 or 100, but billions of them. They add up to about 1.5 kg in weight! And most of them are bacteria. Yes, BACTERIA.
Bacteria have had a very bad reputation for centuries. Indeed, there are bacteria responsible for very serious and even fatal infections, called pathogens. But not all are enemies. In fact, most bacteria are good. We have bacteria in the intestine, in the mouth, in the nose, on the skin, etc. And all of them live from, for and in us, in a harmonious symbiotic relationship, in which both of us win.
The microbiota is the largest nest of microorganisms in our body, and it has been and is being studied by many experts who have collected abundant information on its important functions and is opening new doors in the world of our health and well-being. For example, outstanding functions have been discovered such as protecting our body from potentially harmful microorganisms, controlling the proliferation and differentiation of intestinal cells, producing vitamins, and promoting digestion and metabolic processes.
And in recent years, the relationship it could have with Alzheimer’s disease, obesity, autism, or even altering our moods is being examined.
A healthy microbiota should be made up of 85 percent good bacteria and a maximum of 15 percent pathogenic bacteria. This proportion is essential for our defenses, since the intestine determines 80 percent of our immune system. To take care of our microbiota, numerous studies have been developed that have shown the benefits of consuming probiotic bacteria on intestinal health. We can add them to our diet in two different ways: consuming natural foods rich in probiotics or with supplementation.
Probiotics
The word “probiotic” was created in 1960, it means “pro-life” and it designates the bacteria whose presence has a positive effect on our intestinal health. They are living microorganisms that, when taken in adequate quantities, produce a health benefit for us. In other words, when we eat foods with natural probiotics we are directly introducing these very beneficial live microorganisms to our intestines. The most important aspects that we must know about probiotics:
- are able to survive in the gastrointestinal tract and adhere to the epithelium (the most superficial layer of the intestine)
- their properties depend on the species, the strain and the quantities in which they are consumed.
- They are capable of modulating / changing / improving the intestinal microbiota.
- They decrease intestinal permeability, making the intestine work properly.
- They produce changes in the immune system, modulating and / or stimulating it and therefore have (or could have) an effect on infections and autoimmune diseases.
- the type and quantity of bacteria in our flora varies throughout our lives.
Natural
probiotics Natural probiotics are those that are naturally contained in certain foods. Surely you are already consuming, to a greater or lesser extent, some probiotic food without knowing it. There are many foods that contain different amounts of probiotics, but a good way to include them is by adding fermented foods to your diet.
Next, we show you foods that are natural sources of probiotics:
Yogurt : a classic, one of the most consumed and most common. Besides containing millions of microorganisms, they are a source of protein, vitamins and calcium.
Kefir : similar to yogurt, it is also highly rich in probiotics and a source of calcium and vitamins.
Kombucha:Millennial drink made from fermented tea, which provides us with beneficial bacteria, B vitamins, antioxidants and enzymes that help our body digest food. (Bet on our Komvucha, a natural soft drink to delight your palate while taking care of your health). https://flaxandkale.com/landing-kombucha
Kimchi: typical Korean dish, based on Chinese cabbage, known for being a food rich in probiotics, vitamins and antioxidants.
Sauerkraut : typical of central European regions that is made by fermenting white cabbage or cabbage. It also provides us with vitamin C, folic acid and fiber.
Miso: fermented soybean paste, the typical Japanese miso soup is made. In addition, it contains fiber, vitamin K and potassium.
Tempeh:fermented soybeans, which apart from probiotics is rich in vegetable protein.
But beware! Not all fermented ones are the same, and therefore not all are a source of probiotics. Those that are sold in large surfaces are usually pasteurized, and, therefore, without live microorganisms. And finally, if you are not used to these foods, gradually include them in your diet since our palate must adapt to the intensity of flavors.
