Five Probiotic-Packed Fermented Foods

A few days ago we told you probiotics may help you prevent high blood pressure. It could be one of the easiest things you do to help protect your heart.

 INH ResearchAugust 29, 20141 Comment

 But the benefits of probiotics go way beyond heart health… It’s a long list of perks—from a whiter smile to easing allergies.

Getting enough probiotics isn’t always easy. Most people rely on yogurts. They don’t provide nearly enough and are usually loaded with sugar. This deletes all the benefits anyway. Some people take supplements. It’s a good idea. But fermented foods are another option. Lucky for us, their rising popularity is making them easier to find.

Here are our top five probiotic-packed fermented foods:

1. Kimchi: This popular Korean dish uses fermented Chinese cabbage as its base. But it gets mixed with probiotic-feeding foods like garlic and onion. This means more potent germs. It also comes with a lot of heat from hot pepper flakes. But studies show that kimchi can help obese subjects lower their blood pressure, shed body fat, and even stabilize blood sugar.1

Another study found that men who ate kimchi helped lower LDL cholesterol. And the more they ate, the lower their numbers dropped.2 This fiery food is also rich in vitamins A, B, and C. But most important of all, experts claim it has 1,000 times the amount of probiotics you’ll find in most yogurts.3

2. Sauerkraut: Think of it as kimchi’s helpful—but less exciting—cousin. It might not have the added flavor and benefit of ingredients like garlic and onion… But sauerkraut may be just as valuable as kimchi when it comes to supporting your health. It may even help reduce breast cancer risk. That’s because it’s rich in glucosinolates. These are potent anti-cancer enzymes.

A study of Polish women found that their breast cancer risk nearly triples after immigrating to America. Researchers found that the women living in Poland were 72% less likely to develop breast cancer. And the key difference in their diet was eating about four-times more sauerkraut each week.4

3. Kombucha: This one may be the strangest of them all… Kombucha is a type of fermented tea. It comes from a “mother” strain of bacteria that brewers use to make batch after batch. And it may remind you of beer. It has a light carbonation and a foamy head…even a small amount of alcohol from the fermentation process. But it also comes with serious health benefits.

Researchers found that Kombucha’s antioxidant power was just as effective as the prescription drug omeprazole in healing ulcers in mice.5 Another study revealed that Kombucha is a strong detoxifier. It helped boost the immune systems of rats exposed to lead acetate.6 Making this one on your own can be difficult—even dangerous. But you can find raw, organic Kombucha teas in most health food stores.

4. Miso: This seasoning is a staple of Japanese cooking. You’ve probably come across miso soup before. This is the product of fermenting barley, brown rice, or soybeans with koji. It’s a fungus that also goes by the name aspergillus oryzae. Koji has an antimicrobial and antibacterial effect. It has potential to be a safer, natural alternative to the antibiotics commonly found in chicken feed.7 But more important, miso contains dipicolinic acid (DA). It binds to heavy metals and helps carry them out of your body.8 Try to find a probiotic miso paste that comes from rice or another grain and soy-free source.

5. Kefir: It’s a beverage that comes from fermenting goat, cow, sheep, or nut milk and mixing it with live bacteria. Kefir looks like a cross between milk and yogurt. And the taste takes some getting used to… It’s a little bit like sour milk with a squeeze of lemon juice. But the benefits make kefir worth trying.

It may help support liver, gallbladder, and heart health. It may even boost blood and oxygen supply to your brain.9 Some research suggests that kefir may help prevent cancer. It does this by acting as an antioxidant. Kefir also helps slow down the enzyme activity that converts pro-carcinogenic compounds to carcinogens.10 You can make your own… But most grocers now carry at least one variety. Always go with the plain version with no added flavoring.

It may take you a while to warm up to fermented foods… Kefir definitely isn’t for everybody. But they all offer probiotic support. They also come with important health benefits. But start slow. Try adding some sauerkraut to your dinner. There are also some nice-tasting Kombucha products that won’t overpower you.

References:
1http://www.ncbi.nlm.nih.gov/pubmed/21745625
2http://www.nydailynews.com/life-style/health/kimchi-cholesterol-lowering-superfood-study-article-1.1279677
3http://www.foxnews.com/health/2014/04/27/health-benefits-kimchi/
4http://www.medpagetoday.com/HematologyOncology/BreastCancer/2035
5http://www.ncbi.nlm.nih.gov/pubmed/21776478
6http://www.ncbi.nlm.nih.gov/pubmed/14631833?dopt=Citation
7http://docsdrive.com/pdfs/ansinet/ijps/2006/1-3.pdf
8http://nourishedmagazine.com.au/blog/articles/mysterious-marvellous-miso
9http://www.probiotic.org/Kefir.htm
10http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3833126/

https://www.institutefornaturalhealing.com/2014/08/five-probiotic-packed-fermented-foods/

Vitamin K: A Crash Course on This “Hidden Vitamin”

If you want to improve your health, then vitamins must be a crucial weapon in your arsenal. Numerous studies over the years have highlighted the various benefits that can be obtained from vitamins. Recent studies have shed new light on the relatively obscure and extremely underrated vitamin K. Now let us examine the many health benefits that can be derived from this vitamin.

Know Your Vitamin K

If you want to improve your health, then vitamins must be a crucial weapon in your arsenal. Numerous studies over the years have highlighted the various benefits that can be obtained from vitamins. Recent studies have shed new light on the relatively obscure and extremely underrated vitamin K. Now let us examine the many health benefits that can be derived from this vitamin.

Know Your Vitamin K

There are actually two types of vitamin K: K1 and K2. All K vitamins have identical functions that are tied to the naphthoquinone ring structure. What distinguish the two forms of vitamin K are their unique side chains.

Dr. Leon Schurgers is one of the world’s leading researchers on vitamin K. During the Rotterdam Study, which examined the differences between vitamins K1 and K2, Schurgers observed that  two major difference between vitamin k1 and k2 are the food items in which they’re found and the amount of the vitamin that’s absorbed by the body.

He argued that, vitamin K1 is “highly bioavailable” in leafy green vegetables like spinach, kale, broccoli, and cabbage, but the body is capable of absorbing only 10 percent of the total. On the other hand, vitamin K2  is the product of bacterial fermentation and the human body is capable of absorbing almost the full amount of vitamin k2 from the fermented foods in which it is found.

Counting Vitamin K’s Benefits

Both vitamins K1 and K2 are known to help in blood clotting by activating certain coagulation factors. In the past, this has raised concerns from those who are taking oral anticoagulants (which prevent blood clots). Yet surprisingly, high vitamin K levels do not cause your coagulation factors to shift into overdrive. Schurgers explains:

“If you take oral anticoagulants … you have to be careful with K1 AND K2. However, the advice in the United States is to skip everything that contains vitamin K, and that is something I argue against. 

Because if you take away all the K1 and K2 from the diet, every little interference — if you take a little bit of vitamin K — [it] will have a dramatic effect on the anticoagulant level. 

However, if you have a steady intake level of vitamin K1 or K2, or both, a little bit of interference is not that bad anymore.”

Vitamin K is also vital in activating and promoting the biological function of the proteins osteocalcin (found in the bone) and matrix Gla protein or MGP (found in the vascular system).. It’s also known to strongly inhibit calcifications.

Elderly people who have atrial fibrillation or venous or deep-vein thrombosis and take oral anticoagulants are advised to be cautious about their blood levels, as these drugs prevent the recycling of vitamin K (both K1 and K2). It’s advisable to get your baseline PT (prothrombin) measurements while taking the oral anticoagulant and obtaining vitamins K1 and K2 from dietary sources. This information should allow your doctor to adjust your dose based on the results.

Among people who consumed high levels of vitamin K2, research found both lowered risk and prevented deaths from cardiovascular disease and cardiovascular calcification. Vitamin K2 also hindered arterial calcification by moving calcium to the bone instead. Vitamin K2 is also crucial for vascular flow to the brain by preventing plaque deposits, which may lead to Alzheimer’s disease if not monitored properly. Schurgers noted a study that showed how vitamin K2 played a role in delivering cellular energy in Parkinson’s disease patients, and even treating the disease itself.

Take Your Vitamin K Levels Up a Notch

According to Schurgers, virtually everyone is deficient in vitamin K. If you want to know what your vitamin K levels are, consider taking the Enzyme-Linked Immunosorbent Assays (ELISA) test. This blood test calculates the active and inactive forms of MGP in your body and can accurately determine how much vitamin K you have.

Whether or not you know your results, it’s still best to include vitamin K rich foods in your diet to ensure optimal health.

• Vitamin K1: Consume 200 grams of organic vegetables every day, particularly green leafy vegetables like kale, spinach, collard greens, broccoli, and Brussels sprouts
• Vitamin K2: Eat at least 360 to 500 micrograms of hard and soft cheeses, raw butter, kefir, fermented foods like sauerkraut, natto, and miso, grass-fed beef and chicken liver, lamb or duck, or dark turkey meat. The bare minimum is 45 micrograms per day, according to the Rotterdam Study, but it’s best to aim for a higher amount.

You can also increase your vitamin K2 levels by taking a supplement, but only do it as a last resort.

The literature on vitamin K is fast expanding but rather limited when compared with other well-known vitamins. The information presented by Schurgers and his colleagues in the Rotterdam Study proved there are many benefits to be derived from vitamin K regardless of your age or level of well-being. 

Perhaps the most important point to remember is that there are a wide variety of vitamin K-rich foods and vegetables. These healthy and flavorful items make it easy to boost your vitamin k levels with a wholesome natural diet.

http://www.drmercola.com/vitamin-k/vitamin-k-a-crash-course-on-this-hidden-vitamin/

Click on Healthwise for more articles

The Right Way to Take Probiotics

You’ve decided to be good to your stomach, so you start taking probiotic supplements. Maybe you’ve been prescribed an antibiotic and want to protect yourself from stomach upset.

September 28, 2015

Maria L. Marco, PhD, University of California, Davis

You’ve decided to be good to your stomach, so you start taking probiotic supplements. Maybe you’ve been prescribed an antibiotic and want to protect yourself from stomach upset. Perhaps you’ve already experienced a bout of diarrhea from a stomach “bug” and want to get right again. Or you just want to give your gastrointestinal tract a healthy new start.

So you buy a 30-day supply of probiotic supplements, and start to take them each day with a glass of water. So far, so good. But what if there were a way for the probiotic to work better…and faster?

The trick isn’t to change the probiotic itself but to wash it down with something else—milk. The research is new, and the study was done on animals rather than humans, but it suggests that we should not only choose our probiotic supplements wisely, but also pay careful attention to how our diets affect their ability to help us. Here’s how…

WHAT HEALTHY GERMS LIKE TO EAT

Researchers at the University of California, Davis examined one of the most studied probiotic species, Lactobacillus casei (L. casei), often used to ferment dairy products such as yogurt and kefir. Strains of L. casei in supplements have been shown to help with many gastrointestinal conditions including constipation, antibiotic-caused diarrhea and even more serious inflammatory bowel diseases such as Crohn’s disease and irritable bowel disease (IBD). Popular brands that contain L. casei include Yakult and DanActive.

The Davis scientists looked at the effectiveness of a specific strain of L.casei called BL23, which has been shown to improve ulcerative colitis in animal studies and is almost identical to the kind used in the manufacture of many fermented dairy foods. Ulcerative colitis is a disease that causes disabling pain and increases risk for colon cancer for more than 500,000 people in the US.

In the study, one group of mice got L.casei in milk, while a second got it in water and a third, just milk (no L. casei). The amount of milk or water was equivalent to about six ounces for humans—what’s in a typical juice glass. Then the mice were given a solution that impaired the lining of their colons, induced inflammation and mimicked ulcerative colitis.

The mice that got the probiotic in milk did best, showing…

• Superior survival of the L. casei bacteria in the intestines—five times greater than the mice that got the probiotic in water

• Less diarrhea and rectal bleeding than the other two groups

• Less weight loss (a good outcome in this context)

• The lowest disease score. On a scale of 0 (no disease) to 18 (the worst disease), the milk/probiotic group scored 6, while the water/probiotic group scored 11 and the milk-only group scored 9. That means much less inflammation in the intestines.

In short, taking the probiotic in milk rather than water led to more beneficial bacteria surviving and thus greater protection of the lining of the intestines against the inflammatory disease. It didn’t cure the disease, but it did protect the mice from its worst effects.

HOW TO MAXIMIZE YOUR PROBIOTIC’S EFFECTIVENESS

It makes sense that a beneficial bacteria that thrives in dairy foods would do better in your gut when you take it as a supplement along with dairy. That doesn’t mean that all probiotics would do better with a glass of milk. We need more studies—this is one of the very first to look at the dietary “matrix” in which probiotics are consumed.

But it’s smart to hedge your bets. If you’re generally healthy, choose your probiotic wisely. If you have a specific medical condition, such as IBD or Crohn’s disease, be sure to work with an educated health-care provider to select the right probiotic for your needs and to make any changes in your diet.

And here’s good general advice for ways to make your probiotic work better…

• Even though you are taking a supplement, make sure you are eating probiotic-rich foods such as yogurt and kefir as well as sauerkraut, miso and kimchi. That way, you’ll be working to improve your population of healthy gut bacteria from several directions.

• Eat plenty of prebiotics, too—fiber compounds that “good bugs” thrive on. These include onions, leeks, garlic, asparagus, Jerusalem artichokes, bananas, whole wheat, yams and sweet potatoes. (Again, these foods may not agree with you if you have IBD or even the less severe irritable bowel syndrome/IBS.)

If the probiotic you’re taking with water every day doesn’t seem to be helping you, try taking it with a small glass of milk to see if that makes a difference. If milk doesn’t agree with you, try cheese, yogurt or kefir. You may even want to add your probiotic supplement to a fermented dairy food, such as yogurt or kefir.

Source: Maria L. Marco, PhD, associate professor and microbiologist, department of food science and technology, University of California, Davis. Her study was published in Applied and Environmental Microbiology.

http://bottomlinehealth.com/the-right-way-to-take-probiotics

This post is on Healthwise

Probiotics Could Be Your Key To Weight Loss

Feb 26, 2014 by Dr. Mark Wiley

Fashions in diets come and go, but one thing remains constant: Your gut, or digestive tract, needs the right kind of bacteria to properly break down and digest the food you eat.

A poor-quality diet — a diet heavy in sugar and fatty grease — may be responsible for altering your internal flora, making it weaker and unable to do its job. As a result, people are gaining weight and fat (especially the heart-deadly visceral fat) and getting ill. Digestion is weak, the intestinal walls are not protecting against unwanted matter, and the immune system is compromised.

Defining Probiotics

The term “probiotic” is used so freely these days that some people might not know that most foods don’t contain them. Probiotics are nutritional supplements that boost good digestive bacteria in the gut. Along with poor diets, genetically modified foods (GMOs) and stress have led to a weakening of the digestive tract. Because of that, essential elements are not being taken out of food and absorbed into the bloodstream. As a result, candida (intestinal yeast), visceral fat and other issues cause serious problems.

However, a diet high in foods that encourage a healthy digestive environment, instead of those that derail it, can help feed and expand the good (or pro) biotics (bacteria) in the gut. Dietary probiotic supplements, which generally consist of hundreds of billions of freeze-dried bacteria, are indeed a good way to build those good bacteria back up in the gut, as research indicates.

Probiotic Weight-Loss Study

A new study, published in the British Journal of Nutrition (BJN), shows you can lose weight by correcting internal flora (bacteria), even without dieting. In other words, when the digestive tract works properly and is home to healthy probiotics, it can break down foods, properly move out waste and, thus, maintain weight. However, many of us eat such bad diets containing foods from unnatural sources that the gut flora has changed to less favorable — and less beneficial — types of microorganisms.

Scientists jointly working together from Universite Laval in Quebec and Nestle Corporation tested the hypothesis of the weight-loss effect of probiotics on obese men and women. Specifically, they tested the Nestle specific strain called Lactobacillus rhamnosus, a type commonly found in European yogurt. Results published in the BJN showed an “effect of supplementation on weight loss and maintenance in obese men and women.”

In this experiment, 125 obese men and women were gathered for the study lasting about six months. The study of the effects of probiotics on weight loss was performed during the first 12 weeks.

Amazing Weight Loss

The study clearly shows that women who took probiotics lost nearly twice as much weight over 24 weeks as women who did not. Researchers also found that there is a difference in the intestinal bacteria found in obese people and the flora found in skinnier people. The appetite-regulating hormone known as leptin was also at different levels among the groups.

Researchers speculate that the probiotics might be acting to change the permeability of the intestinal wall, in effect keeping pro-inflammatory molecules out of the bloodstream. It is thought that pro-inflammatory molecules are can initiate weight gain and diabetes by making you more vulnerable to glucose intolerance and metabolic syndrome.

During this study, the positive weight-loss results, interestingly, appeared only in women. The male subjects who took probiotics did not lose more weight than men who did not take probiotics. The Canadian researchers theorized that the dose of probiotics they used was too small for men. But they were not certain why the men did not benefit.

Best Foods For Healthy Gut Flora

While taking probiotic supplements is beneficial, there is nothing like changing one’s diet and eating more foods that help create a better digestive environment on their own. There really are no “probiotic” foods, only foods with bacteria that help the human digestive tract. Most of these foods are cultured (like dairy products) or fermented (like cabbages).

The website Sprouts.com offers up a helpful overview of the healthiest natural foods that offer good bacterial (probiotic) support.

Sprouts.com explains the specifics about these foods:

• Live-cultured yogurt.
• Fermented kefir.
• Sauerkraut.
• Kimchi.
• Kombucha.
• Goat’s milk.
• Miso.
• Tempeh.
• Organic dark chocolate.

A note of caution when you purchase foods that say they contain probiotics: They must state clearly that they contain “live active cultures” (or similar wording) to be of value. If the food item is heated to an excessive degree (which is the case with many packaged foods), the bacteria are dead. Only alive bacteria can be helpful.

References:

http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=9105698

http://sprouts.com/features/powerful-probiotic-foods

http://easyhealthoptions.com/detox-category/probiotics-could-be-your-key-to-weight-loss/

The Best "New" Superfoods

January 1, 2014

These fermented foods are great sources of healthful probiotics.

Ask an American to name a good food source of healthful probiotics, and yogurt, that mainstay of the dairy aisle, is likely to top the list. Lesser-known sources of probiotics include pickles, red wine, dark chocolate and some cheeses.

But in many countries, from Japan to India to Poland, people enjoy a much wider variety of delicious probiotic-packed foods—and you can enjoy them here in the US, too.

Until recently, probiotics were known mostly for their ability to help with digestion—which they are very good at doing.

Now: Researchers are discovering that probiotics also can boost the immune system, reduce allergy symptoms and even improve one's mood. Several probiotic superfoods also rid the body of yeast overgrowth—a powerful one-two punch when it comes to good health.

Here are the best probiotic foods you're probably not eating…*

KIMCHI

A staple in the Korean diet, this fermented side dish consists of vegetables and an assortment of seasonings. A traditional kimchi dish includes Chinese cabbage, red chili pepper flakes, ginger, garlic and green onions. Other vegetables used to make kimchi include white or red radishes, leeks and carrots.

Upon opening a jar of kimchi, you'll see bubbles rise to the surface, a sure sign that this superfood contains lots of good bacteria such as Lactobacillus, Leuconostoc andWeisella. Kimchi is also a good source of vitamins B-1, B-2 and C, niacin, fiber and beta-carotene.

How to use it: Try kimchi on top of a burger…mix it with fried rice…or add it to eggs to give your breakfast an extra kick. Just one-half cup a day will go a long way toward soothing your intestines.

Where to find it: Look for kimchi in the refrigerated section of Asian food stores, in the dairy section of natural-food stores, such as Whole Foods Markets and Trader Joe's, or at Rejuvenative.com, which offers different varieties of kimchi.

DARK MISO

Miso, a paste made from soybeans, salt, grains and a fungus called koji, has been enjoyed in China and Japan for more than 2,500 years. In the US, it's commonly served as the main ingredient in miso soup. The darker the hue of miso, the longer the fermentation process, which means that it's chock-full of good bacteria. Dark varieties, such as barley miso or brown rice miso, taste earthier and saltier than the lighter ones commonly used in miso soup.

Dark miso is a good source of protein, vitamins A and K, minerals like calcium and potassium and Lactobacillus probiotic cultures.

How to use it: You can thin out dark miso with cooking water and then use this as a sauté sauce for vegetables or add dark miso to stews and soups. Use sparingly, as it's powerful stuff and contains a lot of sodium.

Where to find it: Miso is typically sold as a thick paste in small, plastic containers or glass jars. It's carried in major natural-food stores, typically in the dairy section—but these days, you can find it in many supermarkets, too. Good brands include South River Miso Company (SouthRiverMiso.com) and the American Miso Company (Great-Eastern-Sun.com).

COCONUT WATER KEFIR

Kefir is a silky-smooth, probiotic-rich drink popular in northern and eastern Europe. It's made by adding kefir grains to cow, goat or sheep milk. An excellent nondairy version is derived from coconut water—the juice of the young, or green, coconut. Coconut water kefir is packed with several kinds of Lactococcus cultures, along with magnesium, potassium, calcium and B vitamins.

How to use it: Use kefir instead of milk in smoothies and dressings or enjoy it right out of the bottle (it has a mild, sweet taste and will not add the strong taste of coconut).

Where to find it: Kefir is available in most supermarkets and, of course, at most natural-food stores. Coconut water kefir is available at natural-food stores and MyTonix.com.

SAUERKRAUT

You probably know that a mound of sauerkraut on a hot dog gives you a nice helping of probiotics. In fact, cabbage, the key ingredient in sauerkraut, is one of the best probiotic--producing foods, as it stands up well to days of fermentation.

Classic sauerkraut is made from three ingredients—cabbage, salt and vinegar. But it contains lots of good stuff, including vitamin C, vitamin K, potassium, fiber, folate, iron and the Leuconostoc, Pediococcus and Lactobacillus strains of probiotics.

How to use it: You may not have much experience using sauerkraut creatively. But in fact, it goes great with lots of meats besides hot dogs, including corned beef and pot roast, and in stews and soups, such as potato leek soup.

For a tangy guacamole dip: Chop sauerkraut and mix with avocados, garlic and a dash of lemon juice.

Where to find it: Buy sauerkraut labeled "raw" and "unpasteurized." Good choices: Deep Root Organic, available at Whole Foods, and Ultimate Kraut at Rejuvenative.com.

GET YOUR PROBIOTIC KICK

When cooking with probiotic foods, add them at the very end of the heating process—for example, just a minute before you serve stew—to preserve the live cultures. Also, be sure to choose brands that are unpasteurized for the same reason.

And remember: Kimchi and sauerkraut are easy and economical to prepare at home. For recipes, go to AllRecipes.com or EdenFoods.com.

THE VINEGAR TRICK

So, if a probiotic is a healthful type of bacteria that stays viable in the gut after eating, what is a prebiotic? A prebiotic acts as food for a probiotic. In other words, it's the fuel in your body that probiotics need to thrive.

An excellent example of a prebiotic is raw, organic, unrefined apple cider vinegar, which contains strandlike chains of protein enzyme molecules rich in nutrients. Apple cider vinegar—be sure it's the unrefined kind!—is nirvana for probiotics. Sprinkle it on vegetables or use in salad dressings to help your good bacteria help you!

*Fermented foods should be refrigerated to preserve probiotic properties.

http://www.bottomlinepublications.com/content/article/diet-a-exercise/the-best-new-superfoods

Five traditional foods to eat for exceptional health

Five traditional foods that everyone should be eating for exceptional health

Friday, January 10, 2014 by: Carolanne Wright



(NaturalNews) Oftentimes, the most simple solution to avoiding health problems can be found in the past - namely, time-honored foods that are rooted in tradition and wisdom. Long-established cultures, through observation and a close connection with the land and its people, developed exceptionally nourishing food staples. A modern revival of these most basic, yet remarkable, foods is on the upswing - with the following five edibles leading the way.

Traditional fare for outstanding vitality

Fermented cod liver oil - Scandinavian vikings had drums of cod livers fermenting by the doors of their homes. Likewise, Roman soldiers used cod liver oil daily. Historically, the oil was used to keep populations strong and disease-free. Unknown at the time, fermented cod liver oil contained substantial levels of naturally occurring vitamins A and D. Unfortunately, modern processing strips these valuable nutrients, which then requires "enriching" the final oil with synthetic vitamins. Low-temperature fermentation of cod liver bypasses this issue and retains all the healthy perks of the natural oil, including heightened immunity and protection against Parkinson's, Alzheimer's, inflammation, fibromyalgia and rheumatoid arthritis.

Kefir - Long-used in the Caucasus Mountain region of Eastern Europe, kefir employs between 10 and 20 varieties of bacteria and yeast during culturing, thereby creating a richer probiotic profile than yogurt, which only utilizes a few strains. Moreover, kefir supplies generous amounts of calcium, phosphorus, B vitamins and protein. It's also a significant source of tryptophan (think relaxation and sound sleep) as well as kefiran, which has been shown to lower cholesterol and blood pressure in test animals. Instructions for making your own kefir can be found here.

Bone broth - The age-old custom of eating chicken soup for curing a cold isn't simply a wives' tale; traditional cultures sensed the healing wisdom behind the practice. Brimming with essential nutrients, including calcium, phosphorus, magnesium and potassium, along with collagen, gelatin, hyaluronic acid and chondroitin sulfate, slow-simmered bone broth is an important addition to a healthful diet. It alleviates inflammation, heals a leaky gut and fortifies against bacterial and viral infections. Bone broth also strengthens the teeth, joints, bones, skin and hair. Just be sure to use only pastured, grass-fed animals, or wild game, to avoid toxins. If you would like to reap the benefits of bone broth, have a look at this straightforward recipe.

Beet kvass - A deeply cleansing brew, with an exceptional antioxidant profile, beet kvass may not be well-known, but it's certainly a potent tonic for health. Kvass is said to soothe systemic inflammation (which effectively reduces the risk of diabetes, cancer and cardiovascular disease), boost immunity and enhance digestion. Simple steps for making beet kvass at home can be found here.

Sourdough - Up until the development of commercial baking yeast in the 1850s, all bread was fermented with naturally occurring yeasts found in the air and on the surface of grains. With modern bread making, we have sacrificed well-being for convenience - leading to a sharp rise in gluten intolerance and digestive disorders, while tooth and bone issues are becoming far too common. A classically prepared sourdough can help alleviate these problems and more. Through a long fermentation process, lactic acid builds, which helps mitigate phytates - troublesome elements found in grains, nuts and seeds that block nutrient absorption. And research in Applied and Environmental Microbiology found that, when wheat bread is thoroughly fermented, gluten content drops to 12 ppm - a level which is deemed gluten-free. To learn more about the art of traditional bread baking, Nourished Kitchen offers an in-depth tutorial.

Sources:

http://science.naturalnews.com

http://www.ncbi.nlm.nih.gov

http://www.naturalnews.com

http://www.huffingtonpost.ca

http://www.naturalnews.com

http://www.thankyourbody.com

http://link.springer.com

http://www.theguardian.com

http://www.naturalnews.com

http://www.naturalnews.com/043465_healthy_foods_disease_prevention_kefir.html