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Daily consumption of fermented foods may have a wide variety of health benefits including anti- inflammatory effects, immune support, promotion of healthy weight, and the enhancement of digestive function. Here are a few of my favourites:

A quick review of my favourite fermented foods:

Pickled Vegetables: 

Sauerkraut is thinly sliced fermented cabbage, rich in probiotics. The fermentation process improves the nutritional content of an already nutrient-dense superfood rich in fibre, vitamin C, vitamin K, calcium, potassium, iron, important phytochemicals found in all cruciferous vegetables that can help with hormone balance, such as indole-3-carbinol. Kimchi is typically made from fermented cabbage and radishes, but other vegetables may be used as well - it is salted, seasoned, then fermented. Studies have shown that regular consumption of kimchi may help in improving cholesterol, glucose, weight, and immune function. *Real (fermented) sauerkraut and other pickled vegetables will have live culture and will be in refrigerator, not on the shelf.

Soybeans: 

Fermented soy foods certainly fit in the “superfood” category, from my perspective. There is good research supporting their anti-inflammatory, anti-cancer, anti-oxidative, anti-diabetic, cardioprotective, immune boosting, and gut supporting properties. They are high not only in fibre and protein, but various phytonutrients, which are amplified by the various fermentation processes. By nature of what they are, they have prebiotic and probiotic features.

Tempeh is made from fermented whole soybeans. I find it very user friendly and is a quick and easy protein addition (or meat substitute) in any meal. In fermented forms, the beneficial flavonoids in soy become more bioavailable meaning they are more efficiently used by the body.

Natto is most often made by inoculating and fermenting soybeans with the bacteria Bacillus subtilis. Like other soybean based foods, it contains calcium and is also particularly high in vitamin K2 which is important for bone health. Nattokinase is an enzyme found in natto that has important cardioprotective effects. It is becoming popular as a supplement but I would prioritize consuming it in food if possible.

Unlike tempeh, Natto has a very unique texture and flavor and I wouldn’t say is quite as user- friendly to all.

*Miso is generally made from soybeans fermented with salt and a type of fungus called koji (Aspergillus oryzae). It may also include fermented rice or barley, depending on the type. Miso has quite an amazing nutrient profile, not only rich in a variety of probiotics, but also multiple vitamins and minerals.

Beverages: 

Kombucha is a fermented beverage historically made from fermenting tea (Camellia sinensis) with a “SCOBY” (symbiotic culture of bacteria and yeast) and sugar. When consuming kombucha, be mindful of quantity - a little goes a long way. Kefir - If you are going to consume any dairy, stick to cultured forms, like high quality yoghurt, kefir, aged cheese. Kefir. Of these, kefir would offer the most health benefit.

With any, when possible get organic, from grass-fed animals, and product containing minimal sugar. Kefir has a broader range and higher concentration of probiotics as compared to yoghurt. It is made by fermenting milk (which can be cow’s, goat, sheep, or even soy or coconut) with kefir “grains” which are composed of a combination of beneficial bacterial and yeasts (particularly lactobacillus acidophilus and saccharomyces).

Consuming fermented foods on a regular basis can have a variety of health benefits. Not all fermented foods will be well tolerated by everyone, so try different things and find what works for you. Ideally, consume a variety and try to have at least one type daily.

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Do the best you can and be thankful you have the opportunity to live on this planet and experience the challenges that life brings.

Know that each day is a growing day and that today is the tomorrow you wished for yesterday. Use it well! Enjoy it!”

🥗 Raw Spinach Benefits

• Higher in Vitamin C

• More folate (Vitamin B9)

• Richer in glutathione and delicate antioxidants

• Contains natural food enzymes

• Lower in calories per volume

• Crunchy texture; ideal for salads and smoothies

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🍲 Cooked Spinach Benefits

• Increased mineral absorption (iron, calcium, magnesium)

• Higher bioavailability of lutein and beta-carotene

• Easier to consume larger amounts

• Gentler on digestion

• Lower in oxalates (reduced kidney stone risk)

• Versatile in hot dishes and blended flavors

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even when the world is calling.

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