It is produced by adding a starter culture termed kefir grains to milk. Chocolate intake and incidence of heart failure: a population-based, prospective study of middle-aged and elderly women. In a RCT, kefir led to a significantly greater increase in stool Lactobacillus concentration and in blood haemoglobin concentration in patients with Crohns disease (n = 10) compared to control (n = 20) (Table 2); no change was shown however in ulcerative colitis (n = 15) [56]. Donovan JL. Unabated inflammation will further increase the concentration of macrophages and lymphocytes that promote the formation of fibrous tissue in the lesion through the release of hydrolytic enzymes, cytokines, chemokines, and growth factors. It is a popular topping for fruit pies, yogurt, ice cream, and hot or cold cereal. Vitamin K may help keep blood pressure lower by preventing mineralization, where minerals build up in the arteries. Government agency recommendations for fruits and vegetables also vary (Table 1). de Gaetano G. Iacoviello L. Regular consumption of dark chocolate is associated with low serum concentrations of C-reactive protein in a healthy Italian population. Ledoux TA, Hingle MD, Baranowski T. Epicatechin increases bioavailability of NO by inhibiting NADPH oxidase (216, 247). Schmitz HH. Baba S. Osakabe N. Natsume M. Terao J. Absorption and urinary excretion of procyanidin B2 [epicatechin-(4beta-8)-epicatechin] in rats. 1986; Position of the American Dietetic Association: health implications of dietary fiber, Dietary fiber values for common foods. (2012). There is, however, convincing evidence that consumption of chocolate in most forms has at worst, a neutral effect on the lipid profile. Currently, evidence does not support a link between chocolate or any other specific food and acne, though few well-designed studies have been undertaken (47). The best way to ensure the body has sufficient nutrients is to consume a balanced diet, with plenty of fruit and vegetables. Kimchi is also used in a variety of soups and stews. Browne A. Chiu EY. French SJ. In a randomized, controlled, double-blind study by Balzer et al., FMD increased by 30% among 21 medicated diabetics who consumed cocoa containing 321mg of flavanols per dose three times per day for 30 days, but not in the 20 subjects who consumed a nutrient-matched low-flavanol cocoa (17). Jensen G.S., Lenninger M., Ero M.P., Benson K.F. Schewe and colleagues demonstrated that exposure to ()-epicatechin elevates cellular levels of NO and cGMP and protects against oxidative stress elicited by oxidized LDL (216); however, these effects tend to be transient. Lam WH. This relationship was statistically significant for diastolic BP (p=0.03) and near significant for systolic BP (p=0.06). AUC area under the curve; BM bowel movements; RCT randomized controlled trial; UC ulcerative colitis. Vitamin B 12, also known as cobalamin, is a water-soluble vitamin involved in metabolism. Khan N. Afaq F. Mukhtar H. Apoptosis by dietary factors: the suicide solution for delaying cancer growth. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Fermented foods are defined as foods or beverages produced through controlled microbial growth, and the conversion of food components through enzymatic action. Mustad VA. Seligson FH. Matar C., Valdz J., Perdign G., Leblanc J., Leblanc J. Immunomodulating Effects of Peptidic Fractions Issued from Milk Fermented with Lactobacillus helveticus. Kim H.-Y., Park K.-Y. Ramiro E. Franch A. Castellote C. Andres-Lacueva C. Izquierdo-Pulido M. Castell M. Effect of Theobroma cacao flavonoids on immune activation of a lymphoid cell line. 200 mL miso soup containing 50 g Natto per day, Randomised, double-blind controlled trial, 75 g/day unpasteurised sauerkraut containing LAB, No significant effects of either unpasteurised or pasteurised sauerkraut on microbiota composition, Lower IBS-SSS score following both unpasteurised (, Significant interpersonal variability in glycaemic responses, 11% decrease in gastric volume AUC 3 h post-consumption (, 610 slices/day of sourdough wholegrain rye bread, 610 slices/day of wheat bread enriched with bioprocessed (fermented) rye bran, Significant difference in exhaled breath volatile organic compound profile between groups in fasting state (, Randomised, double-blinded, cross-over trial, 78 slices/day low FODMAP sourdough rye bread, 78 slices/day traditional sourdough rye bread. Hu FB. These effects are proposed to influence satiety. Studies of hunter-gathers have shown that many plant species were collected; >130 species were consumed by North American Indians (17). Therefore, the effects of proanthocyanidins in cocoa on plasma concentrations are much lower than those of epicatechin, the predominant monomeric flavanol in cocoa (106). The opacity and rich taste of coconut milk are due to its high oil content, most of which is saturated fat.Coconut milk is a traditional food ingredient used in Southeast Asia, Oceania, South Asia, and East Africa.It is also used for cooking in the Caribbean, tropical Early medicine revolved around the prescription of specific foods for certain disorders. [May 12;2010 ]. Derr JA. As this review indicates, cacao imparts to chocolate a rich endowment of nutritional properties, from minerals, to antioxidants, to vasoactive, and even psychoactive compounds. We summarize the epidemiological and clinical studies on the health benefits of fruits and vegetables. The effects of oral plain kefir supplementation on proinflammatory cytokine properties of the hyperglycemia Wistar rats induced by streptozotocin. Almoosawi et al. Actis-Goretta L. Ottaviani JI. Sequence-based analysis of the bacterial and fungal compositions of multiple kombucha (tea fungus) samples. about navigating our updated article layout. Ultra-processed foods have big ingredients lists, and often come in a box or a bag. After following three large prospective cohorts of 133,468 men and women for 24 years, researchers found that higher intakes of fiber-rich fruits with a low glycemic load, particularly apples and pears, were associated with the least amount of weight gain over PMC legacy view Kenny TP. Ali F. Bailey L. Moreno L. Harrington LS. Sauerkraut (homemade and shop-bought) has been shown, through culture-dependent techniques, to contain Bifidobacterium dentium, Enterococcus faecalis, Lactobacillus casei, Lactobacillus delbrueckii, Staphylococcus epidermidis, Lactobacillus sakei, Lactobacillus curvatus, Lactobacillus plantarum, Lactobacillus brevis, Weissella confusa, Lactococcus lactis and Enterobacteriaceae [17,18,88]. Nearly all research into the positive medical benefits of wine consumption makes a distinction between moderate consumption and heavy or binge drinking. McCulloch J. Harper AM. Kellogg published extensively on the attributes of bran [], claiming it increased stool weight, promoted Shiina Y. Funabashi N. Lee K. Murayama T. Nakamura K. Wakatsuki Y. Daimon M. Komuro I. Kefir also led to a significantly lower flatulence severity compared to milk, but no differences were seen for flatulence frequency, abdominal pain and diarrhoea [57]. To conclude, there is preliminary evidence that kimchi may have an impact on the gut microbiota composition. BP did not improve significantly in either intervention period compared with placebo. The study of vegetables and fruits on human health is complicated by many factors, including their large variety globally, varying dietary patterns, different effects for vegetables compared with fruits, and interactions with other dietary components. White LW. Morshedi A., Dashti M.H., Mosaddegh M.H., Rafati A., Salami A.S. However, Berry and colleagues demonstrated that consumption of a high-flavanol (701mg) cocoa beverage could significantly improve BP response to exercise compared to a low-flavanol (22mg) beverage (21). However, no change was observed in fasting glucose or insulin. Consistent with other studies, dark chocolate improved FMD response significantly from 4.4% to 7.0% (p=0.026), whereas white chocolate had no effect. Kefir has been suggested to be well tolerated by people with lactose malabsorption since it contains -galactosidase expressing bacteria (e.g., Kluyveromyces marxianus), which hydrolyses lactose, thus reducing lactose concentrations in the drink. There is therefore limited evidence for the effects of miso on gastrointestinal conditions and microbiota. Nan H.-M., Park J.-W., Song Y.-J., Yun H.-Y., Park J.-S., Hyun T., Youn S.-J., Kim Y.-D., Kang J.-W., Kim H. Kimchi and soybean pastes are risk factors of gastric cancer. Manach C. Williamson G. Morand C. Scalbert A. Remesy C. Bioavailability and bioefficacy of polyphenols in humans. study were using beta blockers (45% vs. 88%). Fernandez ML. Close relation of endothelial function in the human coronary and peripheral circulations. Another double-blind RCT in 125 children prescribed antibiotics for upper respiratory infections examined the effect of 150 mL/day kefir for 14 days, compared to 150 mL/day heat-treated kefir, in preventing antibiotic-associated diarrhoea [62]. This article is an open access article distributed under the terms and conditions of the Creative Commons Attribution (CC BY) license (, kefir, kombucha, sauerkraut, miso, natto, tempeh, soy, kimchi, sourdough, fermented food. Lee IK. Wheat germ is high in vitamin E, an essential nutrient with antioxidant properties. The role of mitochondria in apoptosis. Urpi-Sarda et al. "sour cabbage") is finely cut raw cabbage that has been fermented by various lactic acid bacteria. A limitation of this study is the per protocol analysis in that only patients who completed the study (n = 34) were included in the analysis of the primary outcome. WebHow to Eat. Fruit and vegetable intake and risk of major chronic disease, Epidemiologic evidence of the protective effect of fruit and vegetables on cancer risk. The first known fermented soy products originated in China and Japan, including fermented black soybean and red fermented tofu [107]. Milk chocolate was associated with the greatest reduction in craving (61 points on the 70-point scale), whereas white chocolate and white chocolate plus cocoa capsules were associated with significantly smaller decreases (42 and 43 points, respectively). The concept of the human microbiome was first introduced to the scientific community by Joshua Lederberg, who defined it as the ecological community of commensal, symbiotic, and pathogenic microorganisms that literally share our body space and have been all but ignored as determinants of health and disease [Lederberg Phenol-rich cocoa extracts were found to prevent apoptosis in MLP29 liver cells induced by Celecoxib, suggesting that upstream components of the apoptotic pathway (such as the Bax gene) are targets of cocoa phytochemicals (11). 1. German JB. NADPH oxidase is implicated in vascular dysfunction; NADPH oxidase isoforms generate O2 that scavenge NO. However, once fermentation has started, the bacterial diversity decreases and the bacterial community is rapidly dominated by the genus Leuconostoc within only three days of fermentation [21]. Payne MJ. Hamed MS. Gambert S. Bliden KP. As these social and psychological factors also correlate with health outcomes, they represent a plausible explanation for at least some of the apparent health benefits of wine. Samson R.A., De Boer E., Van Kooij J.A. Kirkpatrick NJ. Kefir contains 60% more -galactosidase than plain yoghurt, while a 30% reduction in lactose content has been shown in kefir compared with unfermented milk [57]. Indeed, specific effects of chocolate may be attributable to specific constituents, such as flavonoids. Rose N. Koperski S. Golomb BA. Ruschitzka F. Sudano I. Hermann M. Binggeli C. Luscher TF. Oxidative damage to DNA was reduced in the dark chocolate group 2h after consumption; 22h later the effects were not seen (239). Song Y. Manson JE. Impact of Tempeh Supplementation on Gut Microbiota Composition in Sprague-Dawley Rats. Hollenberg N. Vascular action of cocoa flavanols in humans: the roots of the story. WebYogurt (plain yogurt from whole milk) is 81% water, 9% protein, 5% fat, and 4% carbohydrates, including 4% sugars (table).A 100-gram amount provides 406 kilojoules (97 kcal) of dietary energy. Dietary flavonoids, and flavanols in particular, have been associated with decreased platelet reactivity. Shalita AR. Although the metal ions, which included chromium, copper, iron, manganese, nickel, vanadium and zinc, were also present in other plant-based beverages, the sample wine tested significantly higher for all metal ions, especially vanadium. Elevated levels of oxidized low density lipoprotein show a positive relationship with the severity of acute coronary syndromes. In comparison, the cocoa beverage/solid chocolate combination used in the Farouque et al. Phytoestrogen Interaction with Estrogen Receptors in Human Breast Cancer Cells. All authors planned the structure and content of the manuscript and reviewed the literature. Keen CL. Fukutake M., Takahashi M., Ishida K., Kawamura H., Sugimura T., Wakabayashi K. Quantification of genistein and genistin in soybeans and soybean products. Independent of their antioxidant effects, plant polyphenols also promote the vasodilating factors nitric oxide (NO), prostacyclin, and endothelium-derived hyperpolarizing factor and inhibit pro-angiogenic factors endothelin-1 and vascular endothelial growth factor (VEGF) (217, 250). All rights reserved. The low pH of the final product results in a preserved cabbage [87]. Subsequent randomized, controlled trials have confirmed the association. [37][45], Although anthocyanins are under basic and early-stage clinical research for a variety of disease conditions, there exists no sufficient evidence that they have any beneficial effect in the human body. Relationship of fruit and vegetable intake with adiposity: a systematic review. Evaluation of bean and soy tempeh influence on intestinal bacteria and estimation of antibacterial properties of bean tempeh. Lopitz-Otsoa F., Rementeria A., Elguezabal N., Garaizar J. Kefir: A symbiotic yeasts-bacteria community with alleged healthy capabilities. Because little is known about the absorption and metabolism of polyphenols, there is increasing interest and much speculation in this area (46, 150, 234). The importance of fiber for the normal function of the digestive system has been long appreciated. Dipti P., Yogesh B., Kain A.K., Pauline T., Anju B., Sairam M., Singh B., Mongia S.S., Kumar G.I.D., Selvamurthy W. Lead induced oxidative stress: Beneficial effects of Kombucha tea. In summary, there is only very limited evidence on the effectiveness of most fermented foods in gastrointestinal health, with the majority of studies being of low quality. Diet and cancer risk in the Korean population: A meta- analysis. Bourtchuladze R. Frenguelli B. Blendy J. Cioffi D. Schutz G. Silva AJ. These colored pigments appear red in acidic condition and show a blue hue in alkaline solution. Numerous cytokines and enzyme systems are influenced by various polyphenols in chocolate. Application of soybean and bean tempeh to human microbiota in an in vitro gut simulator model increases Bifidobacterium, Lactobacillus, Escherichia coli and Enterococcus abundance [113]. Despite the promise of grapes and disease prevention, little epidemiologic evidence supports a unique role for grapes in disease prevention or health. Gagga F., Baffoni L., Galiano M., Nielsen D.S., Jakobsen R.R., Castro-Meja J.L., Bosi S., Truzzi F., Musumeci F., Dinelli G., et al. The fibers in apples can slow digestion, helping one to feel greater satisfaction after eating. In a Japanese study, risk of being found to have diabetes was reduced 35% among men who consumed chocolate snack pieces once per week or more compared with those who never or almost never ate chocolate (189). In one of these studies, the group assessed the effects of a single dose of high-flavanol cocoa beverage (917mg total flavanols) compared to a low-flavanol cocoa (37mg flavanols) in 10 healthy men. Cao Z.-H., Green-Johnson J.M., Buckley N.D., Lin Q.-Y. Janszky I. Mukamal KJ. Dirsch VM. The pathogenesis of Parkinson's disease involves the death of neurons in the substantia nigra. Secondly, foods can be fermented via the addition of starter cultures, known as culture-dependent ferments, for example kefir, kombucha and natto [2]. Kim D.H., Jeong D., Kim H., Seo K.H. People who use blood-thinning medications, such as warfarin, or Coumadin, should not start consuming additional vitamin K without first asking a doctor. Keen CL. Stampfer MJ. Ultra-processed foods have big ingredients lists, and often come in a box or a bag. Predictive value of brachial flow-mediated dilation for incident cardiovascular events in a population-based study: the multi-ethnic study of atherosclerosis. Attorney Advertising. In this study, HDL levels increased 6.6% in the high flavanol group, whereas HDL decreased 9.6% in the low flavanol group (p<0.05). McKinley AJ. In contrast, a pilot study of 26 people with IBS who were randomised to a 7-day consumption of sourdough wheat bread (low in FODMAPs) or yeast-fermented wheat bread showed that not only were there no differences for any gastrointestinal symptom or inflammation markers, but, unexpectedly, symptoms of tiredness, decreased alertness and joint symptoms were significantly worse in the sourdough wheat bread group, compared to the yeast-fermented wheat bread. Nevertheless, when they detect significant differences in cardiovascular measures that favor treatment, this is a testament to the strength of the observed effect. A number of studies have sought to determine whether milk affects flavanol metabolism, with somewhat mixed results (129, 176, 210, 211, 227). These effects might be attributed to epicatechin, which attenuates LDL oxidation and protects the endothelium from the actions of oxidized LDL (246). Zanirati D.F., Abatemarco M., Sandes S.H.D.C., Nicoli J.R., Nunes lvaro C., Neumann E. Selection of lactic acid bacteria from Brazilian kefir grains for potential use as starter or probiotic cultures. However the "combined THQ values" for metal ions in the red wine they analyzed were reported to be as high as 125. But spotting these unhealthy foods in the grocery store isnt always easy. Holmes DR., Jr. Lerman A. Does not include green beans or green peas. Scientific estimates of the intake of fiber in these populations do not exist, although it is generally accepted that the diets were high in poorly digested carbohydrates. Abd-el-Mohsen MM. Hermann F. Sudano I. Spieker L. Hermann M. Cooper KA. Antimutagenesis and anticarcinogenesis, from the past to the future. Barry Callebaut USA, Inc. Barry Callebaut survey finds Americans love milk chocolate but are experimenting with other varieties. Diagram to show how the downstream effects of cocoa polyphenols might affect the vascular system, with nitric oxide (NO) as the target. Victor VM. Belloso-Morales G., Hernandez-Sanchez H. Manufacture of a beverage from cheese whey using a "tea fungus" fermentation. Ecological robustness of the gut microbiota in response to ingestion of transient food-borne microbes. Farouque HM. Osman JL. In a randomized, double-blind, placebo-controlled trial that investigated the effects of cocoa and dark chocolate on BP, blood lipids, and C-reactive protein (all null), Crews and colleagues also assessed neuropsychological functioning in a healthy, older (60 years) population (45). Palafox-Carlos H, Ayala-Zavala JH, Gonzalez-Aquilar CA. Impaired endothelial function following a meal rich in used cooking fat. Thus, whereas a boiled potato is a nutrient-dense food, a fried potato may contribute a substantial amount of fat and sodium to the diet. Jayabalan R., Subathradevi P., Marimuthu S., Sathishkumar M., Swaminathan K. Changes in free-radical scavenging ability of kombucha tea during fermentation. Accordingly, antioxidant status increased after dark chocolate ingestion only. Dedoux et al. Components of fruits and vegetables that have been linked to health outcomes are often placed in different categories (Table 7) (23). Baseline fruit and vegetable intakes were not associated with overall weight change. Kombucha (also tea mushroom, tea fungus, or Manchurian mushroom when referring to the culture; Latin name Medusomyces gisevii) is a fermented, lightly effervescent, sweetened black tea drink commonly consumed for its purported health benefits. Bergmann MM. The bioavailability of compounds in fruits and vegetables may be altered by the physical property of the fruit or vegetables, although these interactions are difficult to study in the whole animals (54). Consistent with Heiss et al., baseline FMD improved after 830 days of sustained cocoa consumption compared with control, and acute FMD responses to cocoa ingestion also increased relative to baseline (Fig. Endothelial dysfunction has been shown in the coronary and peripheral circulations before the development of atherosclerotic plaque (284, 285). 8600 Rockville Pike 7). Fisher and colleagues, in their 5-day trial in 27 healthy individuals, found that consumption of flavanol-rich cocoa (821mg flavanols/day) induced vasodilation, as measured by pulse wave amplitude, which was reversible by the NO synthase inhibitor NG-nitro-L-arginine methyl ester, indicating that the vasodilating effect was attributable to activation of the NO system. In humans, a non-randomised study of 6 people in South Korea showed that consumption of 300 g/day kimchi for 4 weeks increased stool concentrations of Lactobacillus and Leuconostoc, and decreased stool pH, compared to 60 g/day of kimchi [105]. Krajka-Kuzniak V., Szaefer H., Bartoszek A., Baer-Dubowska W. Modulation of rat hepatic and kidney phase II enzymes by cabbage juices: Comparison with the effects of indole-3-carbinol and phenethyl isothiocyanate. The authors suggest that future studies need to be conducted in more flavonoid-rich foods and be of sufficient duration to measure changes in biomarkers. Procyanidins and catechins may prevent inflammatory and oxidative damage to DNA and thus affect carcinogenesis. The highest quartile reported a mean chocolate intake of 7.5g/day. Carrasquedo F. Delfino JM. Mellor et al. [19] Epidemiological studies (studies done by interviewing subjects and studying their health records) have found a positive association between moderate alcohol consumption and increased bone mineral density (BMD). Whenever possible, the entire fruit or vegetable, i.e., peel and membrane, should be consumed to increase fiber consumption. Charleston J. McCarron P. Bishop LM. This article examines the scientific evidence behind, Vitamin B12 is an essential nutrient that plays a vital role in keeping you healthy. Grassi D. Necozione S. Lippi C. Croce G. Valeri L. Pasqualetti P. Desideri G. Blumberg JB. Tempeh has been associated in vitro with greater free-radical and superoxide scavenging ability than unfermented soybeans [115], which may relate to changes in polyphenol content and digestibility in soybeans following fermentation [116,117]. Kelm M. (-)-Epicatechin mediates beneficial effects of flavanol-rich cocoa on vascular function in humans. Long-term follow-up of patients with mild coronary artery disease and endothelial dysfunction. In a 2006 study, Macht found that a chocolate bar elevated mood and elicited joy to a greater extent than an apple, but these effects were most pronounced at 5 and 30min after consumption. In general, this review invites the question: is dark chocolate legitimately considered a health food? Cooper KA. Effects of soluble dietary fiber on low-density lipoprotein cholesterol and coronary heart disease risk. and transmitted securely. Korem T., Zeevi D., Zmora N., Weissbrod O., Bar N., Lotan-Pompan M., Avnit-Sagi T., Kosower N., Malka G., Rein M., et al. Wheat germ oil is rich in triglycerides, a type of fat. Properties beyond fiber alter physiological properties such as gastric emptying. Making the sourdough starter takes on average seven days and involves replenishing the microbes with fresh flour and water daily. [34][35], In a news bulletin following the widespread reporting of the findings, the UK's National Health Service (NHS) were also concerned that "the way the researchers added together hazards from different metals to produce a final score for individual wines may not be particularly meaningful". Ryder JJ. An official website of the United States government. The relationship between endothelial function and insulin resistance is a reciprocal one. Careers, Kings College London, Department of Nutritional Sciences, London SE1 9NH, UK. Sarkkinen ES. Ensunsa JL. Mineralization naturally occurs with age, and it is a major risk factor for heart disease. Southgate (16) lists the following as factors determining food choice: 1) availability; 2) sensory preferences; 3) satiety; and 4) social transmission. They work by decreasing or delaying vitamin Ks clotting ability. Suganuma M. Okabe S. Kai Y. Sueoka N. Sueoka E. Fujiki H. Synergistic effects of ()-epigallocatechin gallate with ()-epicatechin, sulindac, or tamoxifen on cancer-preventive activity in the human lung cancer cell line PC-9. Although one small study in 1991 found that chocolate ingestion was nearly significantly associated with migraine compared with placebo (p=0.051) (82), one trial conclusively found no association (153). Wang JF. In general, women absorb The supplement would be highly desirable for elderly vegans. Mean change in systolic and diastolic BP across the trials was 4.51.35 and 2.51.36mm Hg, respectively.
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health benefits of fermented foods pdf