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Top 10 Natural Probiotics for a Healthy Gut and Strong Immunity

Top 10 Natural Probiotics for a Healthy Gut and Strong Immunity

How often have you heard the expression “you are what you eat”?

This is partially true. However it goes deeper than this and I’d say that you are what you absorb. All the great food in the world doesn’t mean a lot if your body is not digesting and absorbing it properly. Today we’re looking at how important gut health is not only for digestion but your overall health and immunity, and what natural probiotics you can include in your diet to have a healthy gut.

Probiotics and your gut health

Your gut or microbiome, is a collection of bacteria that are critically important for how your body functions. The majority of the DNA in your body is actually taken up by these gut bugs and by definition, you are technically more bacteria than you are human. These gut bugs are keeping you alive along with protecting you against germs, breaking down food to release energy, making vitamins and even controlling your mood.

When the balance of good to bad bacteria gets out of whack, then you can be looking at issues like:

  • Constipation
  • Excess internal gas
  • Chronic diahrhhea
  • Bad breath
  • Bloating and cramping
  • Development of food intolerance

Your immune system will also be suppressed leading to easier sickness. Your gut balance can be thrown off by things like sugar, antibiotics, alcohol, lack of physical activity, smoking and not getting enough sleep among a bunch of other things.

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So, how to improve your gut health? Probiotics can help.

Probiotics are live microorganisms that can improve your gut health when consumed in adequate amounts. There are a lot of different types and getting a wide range is very beneficial. They also promote a healthy digestive tract and immune system.

Top 10 Natural probiotics to include in your diet

Since you want as many good gut bacteria as possible, here are the best food sources to find them in:

1. Kombucha

Kombucha is a fermented beverage that is filled with probiotics. It’s made from sweetened black or green tea. Many brands now include other healthy ingredients in it such as ginger, chai, or a greens extract.

Kombucha is extremely popular right now and easy to find. It’s best to start with 4 oz a day and can be consumed on an empty stomach in the morning or at any other points in the day.

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2. Kefir

Kefir is similar to kombucha in which it’s a fermented beverage but this time coming from milk. This does sound a bit weird but is very healthy. It’s made with ‘kefir grains’ which are strains of bacteria that give the milk its probiotic content and gives a light carbonation. It’s also full of a ton of nutrients, protein and looks to be a better probiotic source than yogurt.

You can use it as a marinade, salad dressing and even in baking.

3. Pickles

Yep, the Snooki favorite! You’re looking at cucumbers that get pickled in salt and water and left to ferment using their own lactic acid bacteria. Pickles made with vinegar don’t contain probiotics but traditional pickles do. They will also give you Vitamin K and are low in calories. Remember not to go with the deep fried variety though.

4. Miso

The Japanese sesasoning is made by fermenting soybeans with salt and a fungus called koji. It’s turned into a paste and is popular for use in soups. Besides probiotics, miso is a good source of protein, fiber, vitamins, minerals and phytonutrients.

5. Yogurt

This is probably the main go-to food choice for probiotics but you want to be sure of a few things first.

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Many commercial varieties of yogurt are more deserts than a health food especially the ‘fruit on the bottom’ types. Most of these colorfully packaged yogurts contain so much sugar that you’re probably taking a few steps backward.

Go for natural, unflavored and make sure that it says on the package what it contains. If the package doesn’t indicate clearly its nutrients and ingredients, there’s a good chance that a lot of the good bacteria was destroyed during processing.

6. Sauerkraut

Don’t wait for Oktoberfest and a beer stein the size of a Buick, sauerkraut is good all the time! Similar to pickles, sauerkraut is shredded cabbage that is fermented by lactic acid and bacteria. It’s easy to make and can last for months in the fridge.

Along with probiotics, it contains vitamin C, vitamin B and antioxidants. It’s easy to use on said sausages or hot dogs, can be a side dish, in sandwiches and even in stews. (And no a hot dog is NOT a sandwich.)

7. Kimchi

Kimchi is like the Korean sauerkraut. It’s made from cabbage but can also include other vegetables and is seasoned with things like garlic, red chili flakes, ginger and salt etc. The lactic acid bacteria in kimchi helps make it great for digestion and contains vitamins, minerals and iron.

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8. Dark chocolate

Yes, this is actually a probiotic source. Dark chocolate contains fiber and your gut bacteria is able to break down and ferment this and other compounds and also creates anti-inflammatory effects that boost your health.

You want to make sure that you’re consuming dark chocolate that has at least 70% cacao in it and not a Toblerone that’s the size of your head. A square or two a day can provide you with some great health benefits.

9. Green olives

Salt water brined olives undergo a natural fermentation. Since olives contain lactic acid bacteria, this helps give them a good probiotic content. There are two different strains of live cultures associated with olives that are helpful to combat bloating and helpful for people with irritable bowel syndrome. (And no it’s doesn’t count if you get your olive content from happy hour martinis!)

10. Tempeh

Tempeh is a fermented soy product that is made with a yeast starter which gives it a bit more of a meaty, tender bite to it. It’s why you find vegan meat and bacon alternatives made from it. It’s a great probiotic source that is very versatile to use but also contains a lot of protein. In a 3-ounce serving, you’ll get around 16 grams of protein.

Wrapping it up

We are learning more and more about how important it is to keep our microbiome as healthy as possible. Luckily it’s not hard to include great sources of probiotics that can help boost your gut health and with that your overall health with it.

Try the above suggested natural probiotics, include them in your daily meals and you’ll gradually see improvement in your gut health!

Featured photo credit: Pixabay via pixabay.com

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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