“90 percent of the serotonin in our bodies—the neurotransmitter that when abundant makes
us feel happy, and when depleted makes us feel depressed—is produced in our guts, and gut microbes play a major role in regulating its production.”
— Merlin Sheldrake, Author of Entangled Life: How Fungi Make Our Worlds, Change Our Minds & Shape Our Futures
Fermentation & Health
Throughout history fermentation has been used as a tool for food preservation. This ancient culinary technology has been cultivated by humans since 10.000 years. It embodies aspects of transformation, preservation, accessibility, diversity, health and care. With the help of microbes nutrition from substances that would otherwise be harmful or difficult to digest could be generated but also foods stored throughout the seasons and kept from spoiling. Fermented foods are not only full of delicious new flavors, they are healthy, nutritious and better digestible.
“There are more bacteria in your gut than stars in our galaxy.”
We encounter fermentation every day – in coffee, bread, pickles, olives, vinegar, miso, soy sauce, cheese, wine or beer. Fermented foods play an important part of a healthy, balanced diet and can improve our gut health which is directly linked to how we feel. They can help balance our gut bacteria and improve our digestive health. The digestive tract is teeming with some 100 trillion bacteria and other microorganisms, says Dr. David S. Ludwig, a professor of nutrition at the Harvard T.H. Chan School of Public Health. By breaking down of some of the sugars and starches in foods, fermented foods can be easier for our bodies to absorb and digest. Plus, fermentation changes and adds nutrients in foods. For example, by eating fermented vegetables, we get vitamin B12, which otherwise isn't present in plant foods, says Dr. Ludwig. One of the various health benefits comes from probiotics*, the live microorganisms (bacteria and yeasts) in fermented foods like sauerkraut, miso, tempeh and pickles (*not to be confused with prebiotics, foods that are high in fiber like greens, whole grains and soybeans. Also not the pickles pickled in vinegar and sugars, these do not contain probiotics). While some pickles are sour because they’re soaked in acidic brine using vinegar (and sugar), fermented foods are because of the chemical reactions between the natural sugars in the food and bacteria, which produce healthy probiotics. Probiotics are linked to helping reduce stress levels and increase overall mental health.
Health scientists recently proofed that we can increase our life span by 20 years if we choose to eat healthy, are physically active and exercise, maintain healthy sleep habits and avoid stress and at least learn how to manage it. Modern diets are sadly often characterized by quick and convenient meals with a high intake of saturated fats, excessive salt use, too much refined sugars, and an overall low nutritional value that can lead to diabetes, obesity and depression. Replacing these with both fresh and fermented foods is the first step in improving not only your gut health but your overall well-being (and well-feeling).
“A mycelial network is a map of a fungus’s recent history and is a helpful reminder that all life-forms are in fact processes not things. The “you” of five years ago was made from different stuff than the “you” of today. Nature is an event that never stops. As William Bateson, who coined the word genetics, observed, “We commonly think of animals and plants as matter, but they are really systems through which matter is continually passing.”
— Merlin Sheldrake, Author of Entangled Life: How Fungi Make Our Worlds, Change Our Minds & Shape Our Futures
What happens during fermentation?
Fermentation is the conversion of organic matter by microbial organisms. During lactic acid fermentation, microbes metabolize carbohydrates and break down the sugar in vegetables. They produce valuable ingredients such as lactic acid. This acid makes the vegetables sour and keeps them from spoiling. Unwanted bacteria have difficulties surviving in this acidic environment. Lactic acid bacteria are not only found in milk. They are actually represented everywhere and are perfectly adapted to exactly the environmental conditions in which we humans also get along well. They live around us, on top of us and even inside us (in the gastrointestinal tract). They live on the surface of our plants and also on our vegetables. It is called lactic acid because the bacteria that play the main role were first discovered in milk.
Our vegetables need a slightly salty environment and must be protected from oxygen.
For example, a dill-pickled cucumber has about:
○ 20% of the daily recommended amount of vitamin K, which is important for heart health, helps your blood clot and keeps your bones strong
○ 6% of the calcium needed for strong bones and teeth and healthy nerves
○ 6% of your daily requirement of potassium, which helps your nerves work right
○ 4% of your daily requirement of vitamin C, an antioxidant that protects your cells from damage
○ 1% of the daily value for vitamin A, good for your vision, cell health and immune system
○ Antioxidants and fibers
Recipe: Dill-pickled cucumbers ↗
Notes:
Salt is the key component to preserving food and was one of the main contributors to the development of civilization. It helped eliminate dependence on seasonal availability, and made it possible to transport food over larger distances. The amount of salt controls the type and rate of fermentation.
But: if you have any pre-existing health conditions, please first see your doctor for nutritional advice. Lacto-fermented vegetables are healthy but also high in sodium, so not the right choice for everyone, especially when having health conditions like high blood pressure or heart diseases. Besides your health it depends on the rest of your diet, if you are mostly having a low-salt diet and not eating many processed foods, then eating pickles daily is mostly likely fine, but moderation is key. Besides probiotics a healthy diet should incorporate whole grains, lean proteins, unsaturated fats and fibers. And again, always check with a doctor first and make sure you are not consuming too much sodium in a day.
a pinch of salt
c/o Tamara Pešić
Ludwigstraße 197
63067 Offenbach
Germany
Open on Appointment.
Pickup times:
Thursdays, 18:00–20:00
Saturdays, 14:00–17:00
© 2022
a pinch of salt
c/o Tamara Pešić
Ludwigstraße 197
63067 Offenbach
Germany
Open on Appointment.
Pickup times:
Thursdays, 18:00–20:00
Saturdays, 14:00–17:00
© Copyright 2022