The History of
The health benefits of cultured vegetables have been well known for thousands of years. Ancient civilizations used the culturing process to preserve fresh vegetables and other foods for lean times. Hippocrates, the father of modern medicine, recommended sauerkraut as a healing food.
Globally, fermented foods are much more widely known and used as part of the food traditions handed down for generations. From miso (cultured soybeans) in Japan to gari (fermented cassava) in Nigeria, cultured foods have been and continue to be a dietary staple in other countries.
Cutting-edge research is beginning to uncover how cultured vegetables benefit our gastrointestinal and overall health.
The standard American diet (SAD)
The SAD is filled with highly processed foods, which have greatly reduced nutritional value. The probiotics and enzymes available in our food system has declined over the past century as chemically and mechanically altered foods have become the most widely available and cheapest options.
A dramatic rise in
Digestive Health Issues
Gastrointestinal diagnoses have been on the rise which has sparked renewed interest in unprocessed foods from local sources. Fermented foods have become popular as the benefits of this method of food preparation have been scientifically shown to help improve digestion and assimilation.
The probiotics and postbiotics produced during fermentation can help to restore the balance of beneficial bacteria in your gut and may alleviate some common digestive problems: IBS, IBD, Crohn’s, Celiac, GERD, Ulcerative Colitis and Diverticulitis.
Regular consumption of probiotics has been shown to reduce a host of gastrointestinal symptoms, including diarrhea, bloating, gas, and constipation.
Experts estimate that 70-80% of the immune system’s functioning is in the intestinal tract. There is a delicate ecosystem of microorganisms in the digestive tract that works together for optimal health.
When that balance is disturbed, invasive microbes can cause inflammation in the intestinal wall. Certain medications, poor diet, smoking, alcohol, and stress are all factors that can impair the immune system. Eating probiotic-rich foods supports the mucosa (gut lining) as a natural barrier, strengthening the immune system and alleviating gastric distress.
Food More Digestible
One of the most important cultured vegetables benefits is as a delicious and nutritious digestive aid.
Fermentation helps to destroy antinutrients — such as lectins, glucosinolates, oxalic acid, and flavonoids — compounds found in vegetables that inhibit digestion and nutrient absorption. Saponins found in plants, for example, are believed to provoke an immune response in the intestines
The process of fermentation helps transform food into its nutritional components, making it easier to absorb. The microorganisms in cultures consume the sugars and starches in vegetables creating by-products that contain the vitamins and minerals our bodies need in a more accessible form.
Many cultured foods are rich in vitamin C, iron, and zinc — all of which are critical for a healthy immune system. Beneficial bacteria in the intestines manufacture vitamin K and a number of B complex vitamins, including thiamine, folate, biotin, riboflavin, and pantothenic acid.
Cultured vegetables offer a number of nutritional benefits and are an important addition our food choices.
Lactobacillus is the most commonly used microbial strain for culturing vegetables, in which the naturally occurring lactobacillus bacteria on the vegetables feed on the sugars and starches in the food. The lactic acid preserves the food and generates metabolites like beneficial enzymes, b-vitamins, SCFAs (short-chain fatty acids), and various strains of prebiotics.
Fermented foods are recommended to help with weight loss. Many issues with weight gain are related to cravings due to undernourishment and an imbalance in the digestive flora.
Particular strains have particular “food” preferences. When the ecological balance is askew the dominant strains can cause sugar or fat cravings. A link has been established between the ratio of specific families of bacteria and weight loss or gain.
Lacto-fermentation is an effective way to prepare vegetables for longer storage periods of time without losing the nutrients or the crunch like you would with traditional canning.
For example, fresh salsa spoils in a few days, fermented homemade salsa lasts months! There is nothing better than finding a jar of crispy fermented vegetables from the summer harvest in the winter!
Incorporating fermented foods into your diet is cost-effective. Most can be made at home with just a few tools and containers. And the great thing is that instead of creating waste for a landfill, you can reuse containers and help save the planet too.
Good quality sea salt and filtered water are all you need to ferment most vegetables. Whey from homemade yogurt is another inexpensive way to start cultured vegetables. Food sources of probiotics can reduce the need for more expensive supplements, for additional cost-savings.
On the horizon
Potential Cultured Vegetable Benefits
The following are health benefits that have real promise, but additional research is needed for specific treatment protocols :
Fermented foods have been associated with a lower risk of heart disease. Gut bacteria can impact blood vessel plaques and may also modestly reduce blood pressure and help lower total and “bad” LDL cholesterol.
There is a biological connection between the intestines and the brain called the hypothalamic-pituitary-adrenal (HPA) axis. The enteric nervous system (gut-brain) is part of the autonomic nervous system and includes several neural circuits that affect blood flow, secretions, as well as motor, immune and hormone functions. It is estimated that 90% of serotonin–a neurotransmitter involved in mood, behavior, sleep, and memory–is made in the gut.
How to Culture Vegetables
Fermenting vegetables is quite simple. Here is a step-by-step explanation.
Chop ingredients uniformly
While you can ferment any vegetable you like, you’ll want to make sure the ingredients in your jar are roughly the same shape and size. This will ensure that they all ferment at the same rate.
Create brine with salt
Pack the fermenting jars with salted vegetables and press into the jar until the natural brine covers them. If needed, fill the jar with additional saltwater to cover the vegetables.
Keep the vegetables submerged
Lacto-fermentation has to happen in an anaerobic (oxygen-free) environment. Oxygen allows the introduction of mold and undesirable bacteria. Keep the ingredients submerged by placing a glass fermenting weight in the jar, covering with a vegetable leaf, or placing a plastic bag filled with some water on top.
The counter time is determined by the room temperature. The warmer the temperature the faster the fermentation process. It is important to taste the culture regularly to decide when to slow the process. When it tastes tart and slightly vinegary, it is ready.
Store the vegetables in the refrigerator once they taste good to you. This will slow down the process of fermentation, preserving your foods for months.
Our recipe templates are designed to be flexible and easy to follow.
Use whatever fresh seasonal vegetables are available. Select a handful of seasonings you like. Follow these step-by-step instructions for fermenting vegetables and the results should be fairly consistent, if not foolproof.
This is the perfect way to quickly add cultured vegetables into your diet and reap the benefits.
- Prep Time20 min
- Yield1 Quart
- 4 cups vegetables of your choice, washed and peeled (if desired), and cut into roughly even-sized pieces
- seasonings of your choice
- 4 cups of filtered water
- 2 tbsp sea salt
Fill a clean, wide-mouth quart-sized mason jar with the chopped vegetables, leaving at least 1-½ in of room at the top.
Add any seasonings you like.
Mix 4 c of filtered water (the chlorine in tap water will kill the bacteria) with remaining sea salt, until the salt has dissolved.
Pour the brine over the vegetables in your jar, leaving one inch at the top.
Place a glass jar weight (or cabbage leaf) inside the jar to ensure the vegetables stay submerged below the brine.
Cover the jars. A lid with an air-lock is ideal. However, a paper coffee filter with a lid ring or rubber band to hold it in place is fine. Cheesecloth will also work.
Leave the vegetables to ferment on the counter for 2-3 days. (The ideal temperature is 70-75° F. Cooler temperatures will take longer, hotter shorter) Check the culture daily to be sure all the vegetables are staying submerged. In 2-3 days, you should start to see some tiny bubbles forming.
Taste your vegetables after 2-3 days. Once they reach a flavor that you like, remove the weight, cover the jar tightly, and place the fermented vegetables in the refrigerator.
FAQs Cultured Vegetable Benefits
This is a selection of the most frequently asked questions about the benefits of cultured vegetables.
The most well-known commercially available fermented foods are sauerkraut, pickles and olives.
However, almost any vegetable can be cultured. The texture and composition of the vegetable will impact the process. For example, leafy greens have a high water content so they create their own brine with just some salt.
Some vegetables with high water content, like summer squash and sliced cucumbers, may get mushy during fermentation and need added tannins from oak or grape leaves or a pinch of black tea leaves.
Vegetable medleys are best! Some of our favorites are:
- Radish, carrot, and scallion
- Red & green cabbage with apple
- Broccoli and cauliflower with garlic, basil, and oregano
- Garlic and onion with basil and oregano
- Beets, carrots, and fennel
You can eat your fermented veggies with just about anything!
They are great as a side dish, sandwich, salad, or soup (not too hot) topping. Or start your meal with a cultured appetizer for good digestion.
Check out our fermented salsa recipe.
Known Beneficial Bacterial Strains in Cultured Vegetables include:
Each of these strains have their own function and benefits to the body.
Fermented veggies are good for you so more should be better right?
The catch is that adding cultured vegetables to your diet is a significant change and can create temporary gastric discomfort while your microbiome adjusts.
We recommend slowly adding fermented foods to your diet to minimize symptoms. Start with a tablespoon of your favorite and see how it feels. If that works, the add more to your liking. Even a tablespoon a day can provide cultured vegetable benefits.
Executive Editor, Harvard Women’s Health Watch
Fermented foods for better gut health
May 16 2018
GMFH Editing Team
The Many Benefits of Fermented Foods
6 Feb 2019
Health Benefits of Fermented Foods
7 Apr 2011
Jillian Levy, CHHC
Fermented Foods: Top 15 Fermented Foods & Their Benefits
15 Oct 2018
How to Make Your Own Fermented Vegetables
Jo Lewin – Registered Nutritionist
The health benefits of fermenting
The information on this website is NOT medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Before making any changes please seek advice from a medical professional.
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Historia ya Matumizi ya mboga za kilimo kwa afya Ustaarabu wa kale ulitumia utaratibu wa kukuza ili kuhifadhi mboga safi na vyakula vingine kwa ajili ya nyakati za njaa. Hippocrates, baba ya tiba ya kisasa, alipendekeza mchuzi kama chakula cha kuponya. Kwa ujumla, vyakula vilivyokaushwa vinajulikana sana na hutumiwa kama sehemu ya mapokeo ya chakula yaliyopitishwa kwa vizazi. Kuanzia miso (soya iliyopandwa) nchini Japani hadi gari (mchele uliokaushwa) nchini Nigeria, vyakula vilivyopandwa vimekuwa na vinaendelea kuwa chakula kikuu katika nchi nyingine. Utafiti wa kisasa unaanza kufunua jinsi mboga zilizopandwa zinavyotunufaisha mfumo wetu wa tumbo na afya kwa ujumla. Chakula cha kawaida cha Marekani (SAD) ni chakula kilichohifadhiwa sana, ambacho kina thamani ya lishe iliyopunguzwa sana. Vipimo vya probiotics na enzymes katika mfumo wetu wa chakula vimepungua katika karne iliyopita, kwani vyakula vilivyobadilishwa kimakemia na kiufundi vimekuwa chaguzi zinazopatikana kwa wingi na za bei nafuu. Kuongezeka kwa matatizo ya afya ya tumbo na tumbo kumesababisha upendeleo mpya kwa vyakula visivyofanyiwa kazi kutoka vyanzo vya ndani. Chakula cha fermented kimekuwa maarufu kwa sababu faida za njia hii ya kutayarisha chakula zimeonyeshwa kisayansi kusaidia kuboresha kumeng'enya na assimilation. Probiotics na postbiotics zinazozalishwa wakati wa uchemchemi zinaweza kusaidia kurudisha usawa wa bakteria muhimu katika matumbo yako na zinaweza kupunguza matatizo ya kawaida ya kumeng'enya: IBS, IBD, Crohn, Celiac, GERD, Colitis ya Ulcerative na Diverticulitis. Kutumia viungo vya probiotic kwa ukawaida kumepunguza dalili nyingi za mfumo wa matumbo, kutia ndani kuhara, kuvimba, gesi, na upungufu wa damu. Wataalamu wanakadiria kwamba asilimia 70 hadi 80 ya mfumo wa kinga hufanya kazi katika mfumo wa matumbo. Kuna mfumo mwembamba wa viumbe vidogo-vidogo katika mfumo wa kumeng'enya chakula ambao hufanya kazi pamoja ili kuwa na afya nzuri. Wakati usawaziko huo unapovurugwa, vijidudu vinavyovamia vinaweza kusababisha uvimbe katika ukuta wa matumbo. Dawa fulani, lishe mbaya, uvutaji sigareti, kileo, na mkazo ni mambo yote yanayoweza kudhoofisha mfumo wa kinga. Kula vyakula vyenye virutubisho vya probiotic hutegemeza utando wa matumbo (mucosa) kama kizuizi cha asili, kuimarisha mfumo wa kinga na kupunguza maumivu ya tumbo. Chakula cha Digestible Zaidi Moja ya faida muhimu zaidi za mboga zilizopandwa ni kama msaada wa kumeng'enya ladha na lishe. Uchemchemi husaidia kuharibu antinutrients - kama vile lectins, glucosinolates, asidi ya oxalic, na flavonoids - misombo inayopatikana katika mboga ambayo huzuia kumeng'enya na kunyonya virutubisho. Saponini, ambayo hupatikana katika mimea, huchochea mfumo wa kinga katika matumbo, na mchakato wa uchemchemi husaidia kubadilisha chakula kuwa sehemu zake za lishe, na hivyo kuifanya iwe rahisi kufyonzwa. Vitu vya kiuchumi katika mazao ya mboga hutumia sukari na wanga katika mboga na kuunda bidhaa za ziada ambazo zina vitamini na madini ambayo miili yetu inahitaji katika fomu rahisi zaidi. Vyakula vingi vilivyotengenezwa kwa njia ya kilimo vina vitamini C, chuma, na zinki - vitu vyote hivyo ni muhimu kwa mfumo wa kinga kuwa na afya. Bakteria zinazotumiwa katika matumbo hutengeneza vitamini K na vitamini kadhaa za kikundi cha B, kutia ndani thiamine, folate, biotin, riboflavin, na asidi ya pantothenic. Mboga zinazozalishwa hutoa faida kadhaa za lishe na ni nyongeza muhimu kwa chaguzi zetu za chakula. Lactobacillus ni aina ya bakteria inayotumiwa sana katika kulima mboga, ambayo bakteria ya lactobacillus inayotokea kwa asili kwenye mboga hula sukari na wanga katika chakula. Asidi ya maziwa huhifadhi chakula na hutokeza metabolites kama vile enzymes zenye manufaa, vitamini B, SCFAs (acids za mafuta za mnyororo mfupi), na aina mbalimbali za prebiotics. Vyakula vilivyopakwa chachu vinapendekezwa ili kusaidia kupunguza uzito. Matatizo mengi yanayohusiana na kuongezeka kwa uzito yanahusiana na hamu ya kula kwa sababu ya kukosa lishe na kutokuwa na usawaziko katika mfumo wa kumeng'enya chakula. Aina fulani-nyingine za wanyama huwa na mapendezi ya pekee ya "chakula". Wakati usawa wa ikolojia ni askew aina kutawala inaweza kusababisha sukari au mafuta cravings. Uhusiano umethibitishwa kati ya uwiano wa familia fulani za bakteria na kupungua au kuongezeka kwa uzito. Lactofermentation ni njia ya kuandaa mboga kwa muda mrefu wa kuhifadhi bila kupoteza virutubisho au crunch kama unavyofanya na kawaida ya kuhifadhi. Kwa mfano, salsa safi huharibika baada ya siku chache, salsa iliyotengenezwa nyumbani huhifadhiwa kwa miezi mingi! Hakuna kitu bora kuliko kupata chupa ya mboga zilizochemshwa kutoka kwa mavuno ya majira ya joto wakati wa majira ya baridi kali! Kuingiza vyakula vilivyokaushwa katika mlo wako ni jambo linalofaa. Mengi yaweza kutengenezwa nyumbani kwa vifaa na vyombo vichache tu. Na jambo la kushangaza ni kwamba badala ya kutengeneza taka kwa ajili ya kutupa taka, unaweza kutumia tena vyombo na kusaidia kuokoa sayari pia. Chumvi ya baharini ya hali ya juu na maji yaliyochujwa ndiyo yote unayohitaji ili kuchemsha mboga nyingi. Whey kutoka kwa mboga iliyotengenezwa nyumbani ni njia nyingine ya bei nafuu ya kuanza mboga zilizopandwa. Vyanzo vya chakula vya probiotics vinaweza kupunguza haja ya virutubisho vya gharama kubwa zaidi, kwa kuokoa gharama za ziada. Kwa sababu ya faida za mboga za kilimo, utafiti unaonyesha kuwa kuna faida za kiafya ambazo zinahitajika kwa matibabu maalum, na pia kuna uwezekano wa kupunguza hatari ya ugonjwa wa moyo. Bacteria za matumbo zinaweza kuathiri plaques za mishipa ya damu na pia zinaweza kupunguza shinikizo la damu na kusaidia kupunguza jumla na "mbaya" LDL cholesterol. Kuna uhusiano wa kibiolojia kati ya utumbo na ubongo unaoitwa hypothalamic-pituitary-adrenal (HPA) axis. Mfumo wa neva wa utumbo (gut-brain) ni sehemu ya mfumo wa neva wa autonomic na inajumuisha mizunguko kadhaa ya neva ambayo huathiri mtiririko wa damu, secretions, pamoja na kazi za motor, kinga na homoni. Inakadiriwa kwamba asilimia 90 ya serotonini - kichocheo cha neva kinachohusika katika hali ya moyo, tabia, usingizi, na kumbukumbu - hutengenezwa katika matumbo. Jinsi ya Kulima Mboga Kutoa mboga ni rahisi sana. Hapa kuna ufafanuzi wa hatua kwa hatua. Kuoka viungo sawa Wakati unaweza ferment mboga yoyote wewe kama, unataka kuhakikisha viungo katika chupa yako ni takriban sura sawa na ukubwa. Hilo litahakikisha kwamba zote zinachemka kwa mwendo uleule. Kuandaa brine na chumvi: Pakiti sufuria fermenting na mboga chumvi na kushinikiza ndani ya sufuria mpaka brine asili kufunika yao. Ikiwa inahitajika, jaza chupa hiyo kwa maji ya chumvi ili kufunika mboga. Weka mboga zilizozama Lacto-kuchemka lazima kutokea katika mazingira ya anaerobic (bila oksijeni). Oksijeni huruhusu kuingizwa kwa kuvu na bakteria zisizohitajika. Weka viungo chini ya maji kwa kuweka uzito wa glasi ya kuchaji ndani ya chupa, kuifunika kwa jani la mboga, au kuweka mfuko wa plastiki uliojaa maji juu. Wakati wa kuhesabu huamuliwa na halijoto ya chumba. Kadiri joto lilivyo kali ndivyo mchakato wa chachu ulivyo mwepesi zaidi. Ni muhimu kuonja utamaduni huo kwa ukawaida ili kuamua ni wakati gani wa kupunguza mwendo huo. Inapokuwa na ladha kali na yenye siki kidogo, iko tayari. Weka mboga hizo kwenye friji zinapokuwa na ladha nzuri. Hii itapunguza mwendo wa chachu, na kuhifadhi vyakula vyako kwa miezi mingi. Vifaa vyetu vya mapishi vimeundwa kuwa rahisi na rahisi kufuata. Tumia mboga zozote za majira ya baridi kali zinazopatikana. Chagua vikolezo vichache unavyopenda. Fuata maagizo haya hatua kwa hatua kwa ajili ya fermenting mboga na matokeo inapaswa kuwa sawa, kama si foolproof. Hii ni njia bora ya kuongeza haraka mboga za kilimo katika mlo wako na kuvuna faida. Wakati wa kutayarisha: Min 20 - Tengeneza 1 lita ya mboga za chaguo lako, umeza na kuondoa (kama unataka), na ukata vipande vya ukubwa sawa - viungo vya chaguo lako - 4 vikombe vya maji yaliyochapishwa - 2 tbsp chumvi ya bahari - Jaza chupa safi, pana ya ukubwa wa lita moja na mboga zilizokatwa, ukiacha angalau 1⁄2 ya chumba juu. Ongeza viungo vyovyote unavyopenda. Kuchanganya 4C ya maji ya kufutwa (klorini katika maji ya bomba itaua bakteria) na chumvi ya bahari iliyobaki, hadi chumvi imeyumbika. Mchuzi wa chumvi umemwagika juu ya mboga zilizo ndani ya chupa, ukiacha sentimeta moja juu. Weka uzito wa chupa ya kioo (au jani la kabichi) ndani ya chupa ili kuhakikisha mboga zinabaki chini ya maji ya chumvi. Funika mitungi. Kifuniko chenye kifuniko cha hewa ni kizuri. Hata hivyo, kichujio cha kahawa cha karatasi chenye pete ya kifuniko au mkanda wa mpira ili kukishikilia mahali pake ni kizuri. Kitambaa cha jibini pia kitakuwa vizuri. Acha mboga kuchachwa kwenye meza kwa siku mbili au tatu. Joto la kawaida ni 70 ° F. Joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto la joto. Baada ya siku 2-3, unapaswa kuanza kuona vifuniko vidogo vinavyofanyiza. Hebu tujaribu mboga baada ya siku 2-3! Baada ya kufurahia ladha yako, funga chupa hiyo, funika vizuri, na uweke kwenye friji. Faida za Mboga za Utamaduni Hii ni uteuzi wa maswali yanayoulizwa mara nyingi kuhusu faida za mboga za utamaduni. Vyakula vinavyochemshwa vinavyojulikana zaidi katika biashara ni chachu, pickles na mizeituni. Hata hivyo, karibu mboga yoyote yaweza kulimwa. Muundo na muundo wa mboga utaathiri mchakato huo. Kwa mfano, mboga zenye majani ya kijani-kibichi zina kiasi kikubwa cha maji, kwa hiyo hufanyiza maji yenye chumvi kwa kutumia chumvi kidogo tu. Baadhi ya mboga zenye kiasi kikubwa cha maji, kama vile squash ya majira ya joto na matango yaliyokatwa vipande vipande, inaweza kuwa na mchuzi wakati wa kuchaji na inahitaji tannins iliyoongezwa kutoka kwa majani ya mwaloni au zabibu au majani ya chai nyeusi. Mchuzi wa mboga ni bora zaidi! Baadhi ya vyakula tunavyopenda zaidi ni: - Radish, karoti, na scallion - Kabichi nyekundu na kijani na apple - Broccoli na cauliflower na vitunguu, basil, na oregano - Garlic na vitunguu na basil na oregano - Beets, carrots, na fennel Unaweza kula mboga zako zilizochemshwa na karibu chochote! Wao ni bora kama sahani ya upande, sandwichi, saladi, au supu (si moto sana) topping. Au uanze mlo wako kwa chakula cha mapema cha mimea ili uweze kumeng'enya vizuri. Angalia kichocheo chetu cha salsa iliyokaushwa. Aina za bakteria zinazojulikana kuwa zenye manufaa katika mboga zilizopandwa ni pamoja na: Kila moja ya aina hizi ina kazi yake mwenyewe na faida kwa mwili. Mboga zilizochemshwa ni nzuri kwa ajili yenu hivyo zaidi inapaswa kuwa bora haki? Kuongeza mboga za kilimo kwenye mlo wako ni mabadiliko makubwa na inaweza kusababisha usumbufu wa muda wa tumbo wakati microbiome yako inabadilika. Tunapendekeza uongeze chakula kilichokaushwa polepole katika mlo wako ili kupunguza dalili. Anza na kijiko cha chakula unachokipenda na uone jinsi inavyoonekana. Ikiwa hiyo inafanya kazi, ongeza zaidi kwa kupenda kwako. Hata kijiko kimoja cha mlo kwa siku kinaweza kutoa manufaa ya mboga zilizopandwa. "Kama ilivyoelezwa katika makala ya ""Kupunguza Ukosefu wa Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula cha Chakula.""" Haikusudiwi kugundua, kutibu, kuponya, au kuzuia ugonjwa wowote. Kabla ya kufanya mabadiliko yoyote tafadhali tafuta ushauri kutoka kwa mtaalamu wa matibabu. Kujiunga na mazungumzo Kujiandikisha leo kwa vidokezo vya afya vya kila wiki na motisha, Bure!