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Sauerkraut, Kimchee, Kefir, Buttermilk, Yogurt are some of the more common lacto-fermented food but any vegetables and many fruits can be fermented.
Many specific health benefits have been associated with eating raw, lacto-fermented vegetables:
· Raw, lacto-fermented vegetables are excellent sources of beneficial bacteria and enzymes. As with bacteria and enzymes found in yogurt, they are known to support proper digestion, aid in nutrient absorption, and to contribute to healthy metabolic function. The bacteria serve an important antibiotic role as well, inhibiting growth of coliform bacteria and other harmful microbes in the intestinal system.1, 2
· The beneficial bacteria found in raw, lacto-fermented vegetables also facilitate vitamin synthesis, particularly vitamin C. Sauerkraut has been found to have higher levels of vitamin C than the raw cabbage from which it is made.1
· Lactic acid, the primary by-product of the fermentation, is health-promoting in a number of ways. It supports the growth of essential intestinal flora, normalizes acid levels in the stomach, helps the body to assimilate proteins and iron, and stimulates cell metabolism. Regular consumption of lactic acid is recommended by some researchers as co-therapy for cancer.1, 2
· Choline and acetylcholine are also by-products of the fermentation. Choline aids in fat metabolism, lowers blood pressure, and regulates blood composition. Acetylcholine is a major neurotransmitter of the body's parasympathetic nervous system (PNS). The PNS's functions include enhancing food digestion and absorption, decreasing heart rate, lowering blood pressure, and regulating internal temperature.1, 2
· Lacto-fermentation can reduce the amount of certain (naturally-occurring) anti-nutritional components of vegetables. One study found an 87% reduction of nitrates in cabbage and a 70% reduction of oxalic acid in beets after fermentation.3
· Lacto-fermentation improves nutrient availability in vegetables by breaking down phytates (which block mineral absorption). One study found significantly better absorption of iron by humans from a mix of lacto-fermented vegetables as compared to the same mix of fresh vegetables.4
· A 1999 study published in Lancet found that regular consumption of lacto-fermented vegetables positively correlated with low rates of asthma, skin problems, and autoimmune disorders among children attending a Waldorf school in Sweden.1
Sources: 1. Sally Fallon (1999) Nourishing Traditions (2nd Edition), New Trends Publishing. 2. Annelies Schoneck & Klaus Kaufmann (1997) The Cultured Cabbage, Alive Books. 3. Preiss, U. et al. (2002) Effect of fermentation on components of vegetable. Deutsche Lebensmittel-Rundschau 98 (11), 400-405. 4. Svanberg, U. et al.(1990) Bioavailability of iron in lactic fermented foods. In Processing and Quality of Foods, Vol. 2, eds. P. Zeuthen et al., pp. 2.116-21. Elsevier Applied Science, London.
LACTO-FERMENTED SALSA Makes one quart 4 medium tomatoes, peeled, seeded and diced 2 small onions, finely chopped 3/4 cup chopped chile pepper, hot or mild 6-8 cloves garlic, peeled and minced (optional) 1 bunch cilantro, chopped 1 tsp dried oregano juice of 2 lemons 1 TB sea salt 4 TB whey, if not available, use an additional 1 TB salt 1/4 cup filtered water. Peel tomatoes, cut along the "equator" of the tomato, sqeeze out the seeds. Dice up tomatoes, and combine with all the other ingredients, and place in a quart-sized, wide-mouth mason jar. Press down lightly with a wooden pounder or large spoon, adding more water if necessary to cover the vegetables. The top of the salsa mixture should be at least 1 inch below the top of the jar. Cover tightly and keep at room temperature for about 2 days before transferring to cold storage.
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