Secret of Fermentation
I often hear that fermented foods are good for health. Have you ever thought about the meaning of fermentation? You may not have known that what you usually eat is fermented food. This article briefly summarizes the meaning, features, and health benefits of fermentation.
What is fermentation?
Fermentation means the enzymes which derived from human-friendly microorganisms bring about changes in food. Fermentation is the wisdom of food preservation methods that has been passed down to people all over the world. When the finished product is beneficial to us, it is called fermentation, and when it is harmful, it is called spoilage.
Features of fermentation
Who is the key player in Fermentation?
There are three most common beneficial microoganisms that dominate fermentation, moulds (penicillium, Aspergillus oryzae etc.), yeast and bacteria (lactic acid bacteria, natto bacteria etc.).
Improved food preservation
When the beneficial microorganisms occupy a certain amount, the harmful microorganisms in the surrounding area can be suppressed. Therefore, the preservation of food can be improved.
Improved Umami
The power of microorganisms produces a good smell and delicious taste in food.
Do you know that the hardest food in the world is called “Dry Bonito”? This refers to Honkarebushi (dried bonito with mould on the surface) instead of general dried bonito.
“Dashi (soup)” is the origin of Japanese food and the decisive factor for its taste. The “Dashi (soup)” taken from Honkarebushi is considered to be a top-class product with its elegant smell and deep umami.
How fermented foods improve your health?
Improved digestive health
The nutritional components of foodstuffs are broken down by microorganisms during the fermentation process, making them easier for the body to absorb.
- Protein -> Amino Acids
- Sugar -> Glucose, etc.
- Lipids -> Fatty Acids
- ……and so on
For example, soybean foods take a long time to digest, whereas fermented soybean foods such as natto have microorganisms that break down soybean proteins into amino acids. It will be easier to digest.
By eating foods that are easy to digest, you can reduce the waste of digestive enzymes and increase metabolic enzymes. Eating fermented foods will indirectly strengthen your entire body.
Boosts Your Immune System
More than 60% of immune cells are concentrated in the intestine, and it is said to be the largest immune organ in the body. Maintaining this intestinal health (a state in which the intestinal microorganisms and bacteria are well-balanced) is the key to improving immunity.
Fermented foods are rich in microorganisms (friendly bacteria), so ingesting fermented foods adds beneficial bacteria and enzymes to the intestines, enhances intestinal and digestive health, and boosts the immune system. It can be expected to reduce the risk of infectious diseases such as colds and influenza virus. It may also help you recover faster when you are ill.
Nutrition boost
Microorganisms attach to foodstuffs and break down the ingredients that the foodstuffs originally have into their own nutrition and create new nutrients. During the fermentation process, the nutritional content of the ingredients increases a lot. Therefore, many fermented foods contain more nutrients than when they are unfermented.
The following table shows the comparison of B vitamins and folic acid from fresh, boiled, salted, rice bran pickled vegetables.
Fermented foods contained by living microorganisms
Unlike other foods, eating fermented foods containing live microorganisms (lactic acid bacteria, yeast, etc.) can benefit from microorganisms at the same time.
Fermented foods can be divided into two groups:
Those containing live microbes : Yogurt, Uncooked Sauerkraut, Natto, Nukatsuke(Rice Bran pickles), Amazake(Sweet rice water) and traditional kimchi etc.
Those that DO NOT contain live microbes : Tempeh, Alcohol, such as Beer and Wine, as well as Chocolate.
The heat-resistant temperature varies with microorganisms, and most microorganisms die when heated.
Summary
Boosting immunity system, improving digestive system health, high nutrition, and improving umami are all benefits of fermented food for us. If you eat too much, you will get sick due to excessive intake of salt and sugar, so eat fermented foods in moderation.
It is easy to make fermented food by ourselves. When making fermented food, it is very important to sterilize all cooking utensils, keep the food and hands clean, and follow the temperature and fermentation time specified in the cooking recipe.
Reference list
- “Fermentation is magic!” Written by Takeo Koizumi, published by Nikkei Inc. 2014
- “What Is Fermentation? The Lowdown on Fermented Foods” Written by Daisy Coyle, APD — 2020/08 https://www.healthline.com/nutrition/fermentation (referred on 2021 Apr.)
- “4 basics facts about fermented foods” Written by GMFH Editing Team Nov,2020 https://www.gutmicrobiotaforhealth.com/4-basics-facts-about-fermented-foods/ (referred on 2021 Apr.)
- “Questions about fermentation and brewing 50” Written by Tokyo University of Agriculture, Faculty of Applied Biochemistry, Department of Brewing Science, published by Seizando-Shoten Publishing Co., Ltd.
- “The Art of Fermentation” Written by Sandor Ellix Katz, published by O’Reilly Japan, Inc. 2016