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Fermented foods and longevity

Fermented foods and longevity

According to a study done by Russian Fermented foods and longevity Dr. In fact, fasting has been shown Kidney function Fermentted brain regeneration lojgevity mice. Close Search. Add sauerkraut to corned beef, roast beef, or meat alternative sandwiches. Create smoothies using yogurt or kefir and fruit. Bacillus natto appeared to change the gut microbiome, increasing levels of gut bacteria Verrucomicrobias to But which foods have the greatest impact on brain health?


Why live culture fermented foods are good for your gut - Kathryn Lukas - TEDxUniversityofNevada

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These were credited to the microorganisms present in the fermented products as well as their metabolic activities and the bio-transformations that took place during the fermentation process. Aging has been defined as a gradual decline in the physiological function and concomitantly homeostasis, which is experienced by all living beings over time, leading inevitably to age-associated injuries, diseases, and finally death.

Research has focused on effective strategies to delay this process and thus increase both lifespan and well-being. Fermented food products seem to be a promising alternative due to the immunomodulatory effect of microorganisms and elevated amounts of bioactive compounds.

Indeed, a series of anti-aging related benefits have been reported, some of which have been attributed to specific compounds such as genistein and daidzein in soybeans, while others are yet to be discovered.

The present article aims to collect and critically discuss all available literature regarding the anti-aging properties of fermented food products. Keywords: Anti-aging; Health benefits; Kimchi; Soybeans; Traditional fermented food. Abstract Fermentation has been applied since antiquity as a way to preserve foodstuff or as a necessary step in the production of a variety of products.

Publication types Research Support, Non-U. Gov't Review.

: Fermented foods and longevity

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Fermented foods can add depth to your diet

Consuming adequate protein also helps prevent dangerous spikes in blood sugar, which can promote diabetes and damage to the blood vessels and kidneys over time. Numerous studies suggest that getting sufficient, but not excessive, protein from predominantly plant sources may be optimal for longevity for most individuals—potentially due to their lower saturated fat and higher fiber content than meat.

But certain groups such as highly active individuals and the elderly may benefit from slightly higher animal protein intake to support muscle recovery and growth and prevent frailty, says Davar.

But the type of fat matters a lot when it comes to longevity. One reason: High intake of saturated fat contributes to elevated LDL cholesterol —which can promote arterial plaque buildup and inflammation. Specific unsaturated fats like omega-3s found in walnuts, chia seeds, and fatty fish have been associated with benefits such as lower triglycerides and reduced risk of cardiovascular events like heart attack and stroke; and monounsaturated fats found in olive oil, avocados, and almonds , have been associated with reduced risk of coronary heart disease , a leading cause of heart attack.

Micronutrients are just as important for life span—these vitamins A, D, E, K, C, and eight B vitamins and minerals e. magnesium, calcium, zinc, selenium participate in all sorts of reactions crucial for maintaining life and optimizing health.

Certain micronutrients also function as antioxidants. Fortunately, many vitamins and minerals both directly and indirectly neutralize free radicals. Focusing on dietary diversity and ample intake of plant foods is a great way to optimize your intake.

So what longevity foods should you absolutely prioritize for your health? These ones pack an extra nutritional punch. Nuts offer healthy unsaturated fats, fiber, micronutrients, and antioxidants—and walnuts, specifically, provide the highest levels of heart-healthy omega-3 fats and antioxidants.

This reduced risk jumped to 45 percent when those nuts were walnuts. Try it: Add nuts to oatmeal or smoothies, snack on apple slices with nut butter, or sprinkle nuts on salads, stir fries, and cooked veggies.

You can also combine walnuts with sauteed minced mushrooms as a meat alternative to fill corn tortillas, suggests Sass. Mushrooms, both dried and fresh varieties, are commonly consumed in Japanese diets, which are often linked to longevity think: the Okinawan diet. Supporting gut health, in turn, helps regulate inflammation and immune function —both of which support healthy aging.

Mushrooms also contain the antioxidants ergothione and glutathione , which help protect cells and counteract oxidative damage. Try this: Mushrooms pack great umami flavor and offer up a hearty texture when cooked.

When a recipe calls for ground beef, consider swapping half for finely chopped mushrooms. You can also make your own mushroom chips or roast them up for a flavorful side. Green tea, particularly matcha which consists of whole ground green tea leaves , is a great source of vitamin C and polyphenol antioxidants like epigallocatechin gallate EGCG , says Miyashita.

It may even slow skin aging. Try this: In addition to sipping hot or iced green tea, consider using brewed green tea as the liquid in smoothies, oatmeal, or overnight oats—or even use it to steam veggies or whole grain rice, suggests Sass.

All fruit is great, but berries pack an extra punch. The polyphenol antioxidant compounds in berries have been associated with improvements in inflammation, oxidative stress, and insulin resistance a precursor to diabetes and may help defend against cancer, neurodegenerative conditions, cardiovascular disease, and metabolic syndrome.

Plus, berries are rich in fiber—a cup of raspberries has 8 grams , around 30 percent of your daily recommended intake. Try this: Add berries to yogurt, cottage cheese , or oatmeal.

Or blend them into a longevity friendly smoothie with dark leafy greens, plain yogurt, and a flavor booster like ginger. Fatty fish such as salmon, sardines, mackerel, and anchovies are the top dietary sources of omega-3 fats, which support heart and brain health, says Davar.

As previously mentioned, these fats help lower triglycerides and reduce risk of cardiovascular events like heart attack and stroke. One study found that people with higher omega-3 blood levels had an increase in life expectancy of nearly 5 years.

Try it: Pan-fry salmon and serve it over quinoa with feta and arugula for a complete longevity-boosting meal , add canned sardines to your next salad, or use canned salmon to make salmon burgers. Dark leafy greens like arugula, spinach, and Swiss chard are a fantastic source of carotenoid antioxidants, and diets high in carotenoid-rich veggies have been associated with decreased risk of cardiovascular disease and some cancers.

Leafy greens are also a good source of folate vitamin B9 , which supports cardiovascular health and DNA synthesis, and vitamin K, which indirectly supports communication between brain cells. Eating just one serving of dark leafy greens daily has been shown to help slow age-related cognitive decline.

Try it: In addition to salads, try blending leafy greens in a smoothie or sauteing them into a breakfast scramble. For larger leafy greens like Swiss chard, you can even use them as a sandwich wrap alternative. Avocados are a great source of fiber 7 grams, or 25 percent of your daily recommended intake, per half avocado , along with folate, carotenoid antioxidants, cholesterol-lowering phytosterols, and heart-healthy monounsaturated fats.

Higher intake of monounsaturated fats is associated with an 11 percent reduced risk of overall mortality. It may not take much avocado to have a benefit either—other studies suggest that replacing half a serving a day of butter, margarine, processed meats, or cheese with avocado was associated with up to a 22 percent reduced risk of cardiovascular disease.

Try it: Mash up avocado and use it as a mayo alternative for your next sandwich or chicken salad. To satisfy a sweet tooth, whip it into a rich and creamy avocado pudding with a bit of cocoa powder, vanilla extract, and maple syrup.

Speaking of monounsaturated fats—EVOO is another fantastic source. This Mediterranean staple also contains a range of beneficial polyphenols, like hydroxytyrosol and oleocanthal , with powerful antioxidant effects.

Preliminary research suggests that hydroxytyrosol indirectly aids autophagy—a process by which cells clear out their dysfunctional components in order to function more optimally.

Because autophagy naturally declines with age , doing things to help turn it on could potentially promote longevity. Additionally, one study looking at the effects of olive oil consumption among 92, healthy men and women found that those who consumed the highest levels just over a half a tablespoon per day had a 19 percent reduced risk of death over a year period compared to people who rarely consumed olive oil.

Try this: Use EVOO in homemade vinaigrettes, drizzle it over cooked whole grain dishes, and use it to stir-fry and saute veggies. Contrary to popular belief, you can cook with it — its antioxidants and monounsaturated fats actually help it resist degradation when heated.

There are so many good things to say about pulses which are sometimes referred to as legumes. Try this: Use beans or chickpeas in place of eggs for a breakfast scramble along with your favorite dark leafy green, enjoy a hearty lentil soup, scoop up hummus or bean dip with raw veggies, and opt for pastas made from pulse flours think: chickpea pasta , recommends Sass.

Red or purple cabbage, along with other cruciferous vegetables—Brussels sprouts, broccoli, cauliflower, kale—are a potent source of sulfur-containing compounds called glucosinolates.

Research has linked cruciferous vegetables to lower risk of several chronic diseases, including several types of cancer and neurodegenerative and cardiovascular diseases , possibly related to the antioxidant and anti-inflammatory effects of glucosinolates. In one study analyzing data from , adults, greater fruit and vegetable intake was associated with reduced risk of mortality, and the effect was particularly strong for cruciferous vegetables.

Try it: For a unique side dish, try roasted red cabbage —cut in half lengthwise, then slice each half into several ½-inch thick pieces, drizzle with EVOO, season, and roast until the edges start to caramelize. Like mushrooms, seaweed is another culinary staple in Japan, the country with the top life expectancy in the world.

These leafy greens of the ocean nori, wakame, kombu, dulse, arame, and others contain bioactive compounds such as fucoidans , which preliminary research suggests may counteract the hallmark of aging known as cellular senescence. Its consumption is associated with lower levels of inflammation and a more diverse gut microbiota composition.

Exercise , Prevention. Regular physical activity is essential for staying healthy, but, according to the results of a study published in Cell Metabolism, overdoing it may even become counterproductive. Biological age , FemGevity , Longevity science.

What is age-related frailty? And how does it show up in the two sexes? And is it possible to prevent it? Francesca Baglio, a neurologist at the IRCCS Fondazione Don Carlo Gnocchi ONLUS in Milan and a member of the SoLongevity scientific committee, tells us. Antibodies and immunology , Prevention.

As we age, some cells of the immune system seem to lose their memory and revert to resembling those of infants. This makes them less effective in responding to previously encountered pathogens and could have implications in the development of new vaccines.

Fermented foods, what are they? Article by SoLongevity Research. Read the previous part of this post. Fermented foods are showing beneficial health properties.

Here are a few, for every palate. What this article is about. Data are accumulating to support the benefits of introducing fermented foods into the diet Fermented foods are part of food traditions around the world and are easy to find Some examples of fermented foods.

Related posts Longevity science Nutrition. Active ageing Microbiota Nutrition. Nutrition Sirtuins. We offer some of them. Yogurt Product of the fermentation of milk by the action of lactic acid bacteria.

Sauerkraut This is one of the most popular fermented preparations in the world. Kefir It is an effervescent, sour-tasting beverage that is made from the fermentation of milk by kefir granules , which are mixtures of bacteria and yeasts that live in symbiosis.

Kimchi Vegetables , especially cabbage, which is fermented and flavored with various spices. Kombucha It is a fermented , effervescent tea black or green.

Miso It is a food product made by fermenting soybeans and salt. Natto They are fermented soy beans. Tempeh Food produced by fermenting soybeans with a fungus Rhizopus , along with other bacteria and yeasts.

Read the next part of this post. Results from a systematic review.

Publication types December 19, Email address:. Food Blogs Bones and Marrow: A Delicious Sustainable Anytime Starter Dish. It is now a well-known fact in the science community that reducing the intake of calories by percent can increase longevity and reduce the risk of chronic diseases. The cookie is used to store the user consent for the cookies in the category "Analytics". According to a study published in the Journal of Applied Microbiology , a diet that includes different fermented foods has a wide range of benefits for your health.
Fermenting your way to a healthier brain: Top fermented foods for cognitive wellness

The expert found that eating for a healthy microbiome is crucial if you want to age well and survive well beyond the average lifespan. Your gut microbiome describes the collection of all the genetic material from the microbes in your gut, including bacteria, viruses, fungi, and other small organisms.

Dr Mosley penned for the Daily Mail : "We know that what, and how much, you eat play key roles in whether you stay healthy or not — but what seems to be equally important is the impact this food has on your gut microbiome.

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The researchers from Guangxi Academy of Sciences in China compared the microbiomes of 1, people, aged between 20 and The findings revealed that the healthiest centenarians had particularly high levels of a bacterial species called bacteroidetes, Dr Mosley explained.

READ MORE: Experts on 'best' spice you should be adding to your coffee to relieve morning bloating. Previous evidence links even more benefits to a healthy gut, ranging from a strong immune system to lower levels of inflammation. On the flip side, foods rich in sugar tend to have the opposite impact on ageing and your gut health.

In a previous interview with Express. uk , Dr Sunni Patel, from Dish Dash Deets shared that striving for a variety of fermented foods is key. From kefir to sauerkraut and from kombucha to miso, there are many fermented foods that can help you get a diversity of good gut bacteria.

Dr Michael Mosley explains how fermented foods have 'anti-ageing' properties. January 11, December 19, December 18, Cognitive Enhancement. November 29, November 15, November 14, October 24, David Ludwig, a professor of nutrition at the Harvard T.

These spicy pickles are reminiscent of the Mediterranean and Latin American culinary technique known as escabeche. This recipe leaves out the sugar. Traditionally, the larger vegetables would be lightly cooked before pickling, but we prefer to use a quick fermentation method and leave the vegetables a bit crisp instead.

Warm the water no need to boil. Stir in the sea salt until it dissolves completely. Set aside to cool you can use this time to cut the vegetables. The salt water can be made ahead of time and stored in a sealed glass jar on the counter to use when ready to pickle. Set a quart-size canning jar in the sink and fill it with boiling water to sterilize.

Empty the jar and tightly pack the cut vegetables and bay leaf inside to within 1 to 2 inches of the top of the jar. Add the vinegar to the salt water, and pour the mixture over the vegetables to fill the jar to within 1 inch of the top.

Wedge the cabbage leaf over the top of the vegetables and tuck it around the edges to hold the vegetables beneath the liquid.

Set the jar on the counter and cover with a fermentation lid. Alternatively, use a standard lid and loosen it a bit more each day for the first few days, then loosen it incrementally every other day, to allow gases to escape. Let pickle for three to five days, depending on the indoor temperature the vegetables will pickle faster in warmer climates.

Check the taste at the end of the third day, using clean utensils. Make sure the vegetables stay packed beneath the level of the liquid, adding salted water 2 teaspoons sea salt dissolved in 1 cup warm filtered water as needed.

When the vegetables are pickled to your liking, seal the jar with a regular lid and refrigerate. The vegetables will continue to slowly pickle in the refrigerator. They will keep for about one month. Taste for saltiness before serving and, if desired, rinse gently to remove excess salt.

Adapted with permission from Always Delicious, by David S. Ludwig, M. But one of the biggest benefits of fermented foods comes from probiotics. Recent research suggests that the type of gut bacteria in the bodies of Americans is changing.

One possible reason is that the microbiomes in our bodies are not regularly replenished the way they were in past generations.

That's because of changes in the American diet — particularly the rise in processed foods — and because of better hygiene, which cuts down on the number of microbes people are exposed to naturally through dirt and other contaminants, according to Dr. In addition, antibiotics are used widely and can kill off beneficial organisms along with the bad ones.

Changes to the population of gut microbes may create an imbalance between beneficial and harmful gut bacteria, leading to health problems. When the digestive tract has an unhealthy mix of organisms, it can actually lead to a weakening of the walls of the intestines, which start to leak their contents into the bloodstream — a condition referred to, not surprisingly, as leaky gut syndrome, according Dr.

Chronic exposure to these substances leaking out from the intestines has been linked to a host of health problems, ranging from asthma and eczema to schizophrenia and Alzheimer's disease, he says. Fermented foods can bolster the gut microbiome, creating a healthier mix of microbes and strengthening the walls of the intestines to keep them from leaking.

If people eat probiotics like those found in fermented foods from early childhood, that can help train the immune system to tolerate — and cooperate with — a diverse, beneficial microbiome, says Dr.

After the first few months and years of life, a person's microbe population is relatively stable, but adults who eat fermented foods regularly can still reap benefits.

Adding fermented foods to the diet is relatively easy, says Dr. You can find naturally fermented foods at natural-food stores and many supermarkets. And fermentation is also easy and safe to do at home by following some simple instructions.

Why fermented foods? Courtesy of Fermented foods and longevity Safaii. Fedmented by SoLongevity Research. No content lnogevity this site, regardless of date, should ever be Fermennted as Fermented foods and longevity substitute for direct medical advice from your doctor or other qualified clinician. Read the previous part of this post. Others are Reading. As we age, some cells of the immune system seem to lose their memory and revert to resembling those of infants.
Kidney function foodw Fermented foods and longevity applied since antiquity as a way to preserve foodstuff or Kidney function a necessary step in the production of a variety Fermentex products. Foodss Kidney function was initially focused foids accurate description of production procedure and identification of parameters Support your bodys natural metabolism may Fsrmented the Clean energy boosters and dynamics of the developing micro-communities, since the major aim was standardization and commercial exploitation of the products. Soon it was realized that consumption of these products was associated with an array of health benefits, such as anti-hypertensive, anti-inflammatory, anti-diabetic, anti-carcinogenic and anti-allergenic activities. These were credited to the microorganisms present in the fermented products as well as their metabolic activities and the bio-transformations that took place during the fermentation process. Aging has been defined as a gradual decline in the physiological function and concomitantly homeostasis, which is experienced by all living beings over time, leading inevitably to age-associated injuries, diseases, and finally death. Research has focused on effective strategies to delay this process and thus increase both lifespan and well-being.

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