Food
Benefits of probiotics and side effects
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Discover the 10 shocking health benefits of probiotics and side effects.
Traditional probiotic yogurt is made from dairy that is fermented into a creamy food packed with beneficial probiotics and is a balanced source of protein, fat, carbohydrates, vitamins, and minerals.
Yogurt is considered a superfood when sourced from grass-fed cows or goats, yogurt nutrition is maximized, supplying omega-3 fatty acids, whey protein, calcium, magnesium, potassium, vitamin D, vitamin K2 and enzymes that make the benefits of probiotic yogurt truly amazing.
Dairy yogurt can be made from goat’s or sheep’s milk, but traditional cow’s milk is still the most popular, plus, yogurt is the most widely consumed fermented dairy product in the United States today, with the second being the kefir.
The fermentation of dairy milk is believed to date back more than 6,000 years to Central Asia as a way to preserve milk. Historical records place yogurt in India, Persia, and Turkey not long after it was seen in Central Asia.
Yogurt was prized for its creamy texture and many uses. Back then, fresh milk used to be carried in the stomach lining of animals, where many believe that healthy bacteria, along with the weather, contributed to fermentation.
Today, however, the process is very different! Dairy milk is heated to the point of killing existing bacteria, a process known as pasteurization.
An initial culture of live bacteria is introduced, and the milk is allowed to ferment for several hours until it is thick, rich, and sour.
Health benefits of probiotics
So why is probiotic yogurt so good for you? In a study published a couple of years ago, 6526 people were studied, and yogurt intake was directly associated with better overall diet quality, healthier metabolic profiles, healthier blood pressure, and triglyceride levels.
Additionally, probiotic yogurt benefits were found to be an excellent source of calcium, potassium, magnesium, zinc, and vitamins B2; Yogurt is great for overall health and wellness, and probiotic-rich foods are central to the GAPS diet plan. Here are 10 proven health benefits of probiotics:
1.- Benefits of probiotics for digestion
The healthy bacteria added to yogurt help improve the microflora in the gut, which is responsible for digestion and a healthy digestive tract.
These active cultures can help with certain gastrointestinal conditions, such as colon cancer, IBS, constipation, diarrhea, and lactose intolerance.
Many people who struggle with lactose intolerance find yogurt to be a calming food, not one that causes digestive problems.
2.- Benefits of probiotics for diabetes
In a recent study, a higher intake of probiotic yogurt is directly associated with a lower risk of developing type 2 diabetes, the benefits of probiotics are supported by the digestion and absorption of nutrients throughout the digestive tract; This is essential for healthy blood sugar regulation.
3.- Benefits of probiotics for colorectal cancer
In a large study of more than 45,000 individuals, consuming the benefits of probiotic yogurt was shown to protect against colorectal cancer, the researchers noted that “the protective effect of yogurt was evident throughout the cohort.” The reason for this is a healthier digestive tract, due to the probiotics and healthy bacteria in the yogurt.
4.- Benefits of probiotics for osteoporosis
According to Jeri Nieves, Ph.D., MS, and director of the Helen Hayes Hospital for Bone Density Testing in New York, “Proper nutrition plays an important role in the prevention and treatment of osteoporosis, and the micronutrients of greatest importance are calcium and vitamin D.
The combination of calcium and vitamin D has a clear skeletal benefit, provided the dose of vitamin D is high enough. “ Dairy yogurts are rich in calcium and many dairy yogurts are fortified with vitamin D, however, raw cow’s milk yogurt is not. I need fortification as it contains 38 IU per quart!
5.- Benefits of probiotics for weight loss
According to the University of Tennessee at Knoxville, the benefits of probiotic yogurt increase fat loss, the study showed that servings of three to six ounces a day for 12 weeks almost doubled the amount of fat loss compared to others in the study.
The group that consumed the probiotic yogurt and extra calcium to reach 1,100 milligrams lost 22 percent more weight and 61 percent more body fat.
The study also found that the belly region and waist circumference were particularly affected.
6.- Boost the immune system
In a recent study, researchers found that probiotics found in yogurt and other fermented dairy products can enhance the immune system of the intestinal lining by increasing the cells that produce cytokines in the intestine.
The researchers stated that “supplementation of probiotic organisms in childhood could help prevent immune diseases in childhood.”
Another study on infants found that probiotics added to formulas had a significant decrease in fever days, antibiotic prescriptions, clinic visits, and childcare absences.
For adults, the probiotics in yogurt help keep the digestive tract free of disease-causing bacteria,
7.- Reduce high blood pressure
Yogurt has more than 600 milligrams of potassium! for every eight ounces!
In 36 clinical trials and 17 studies, potassium intake and blood pressure reduction are evident, potassium is believed to help decrease sodium reabsorption while influencing nervous system cell function, important for lower blood pressure and improve heart health.
A study conducted by the Harvard School of Public Health found that people who consume two to three servings (or more) per day of low-fat dairy products experience a 50 percent reduction in the risk of developing blood pressure.
So, if you have high blood pressure, start eating the benefits of probiotic yogurt, if you want to maintain healthy blood pressure, eat yogurt.
8.- Reduce bad cholesterol
The health benefits of probiotic yogurt, including Lactobacillus Acidophilus, lower cholesterol levels, with just a 200 milliliter (seven-ounce) serving per day!
In a controlled clinical study, researchers witnessed a 2.4 percent reduction in serum cholesterol.
They believe that regular intake of probiotic yogurt has the potential to reduce the risk of coronary heart disease by 6 to 10 percent.
9.- Regulates moods
The effects of probiotic yogurt benefits on the digestive tract and blood sugar levels have already been discussed, but as a result, the health of our gut is directly related to our mood.
In a study by Gail and Gerald Oppenheimer Family Center for Neurobiology of Stress who studied brain scans during and after the study, researchers found that healthy women who regularly consumed probiotics through yogurt showed more control over emotions and less anxiety when they presented emotional events to them. The yogurt group ate two servings per day for four weeks.
10.- It can help treat chronic pain and brain-related diseases
In the same study mentioned above on mood regulation, researchers found that the benefits of probiotic yogurt have the potential to help with chronic pain, Parkinson’s, Alzheimer’s, and autism.
The researchers also raised the question of whether repeated courses of antibiotics can affect the brain.
Antibiotics are prescribed to kill dangerous bacteria, but they also kill healthy bacteria that reside in our guts.
This reinforces my recommendation that yogurt and other probiotic-rich foods should always be consumed and especially taken after courses of antibiotics.
Nutrition Facts of Probiotics
Protein, vitamin B12, pantothenic acid, potassium, zinc, riboflavin, calcium, and phosphorus make up the nutritional profile of yogurt.
It is a complete food, with just the right balance of protein, fat, and carbohydrates, a single serving can provide more than 25 percent of the daily value for protein and almost 50 percent of the DV for calcium.
It also helps reduce belly fat, denies chemically induced cancer, lowers cholesterol, increases metabolism, and strengthens the immune system.
The benefits of probiotic yogurt are stimulated healthy digestive function and help produce vitamin B12 and K.
Healthy strains of bacteria added to yogurt and kefir include Lactobacillus bulgaricus, Streptococcus thermophiles, Lactobacillus acidophilus, Lactobacillus casei, and Bifidus. The key is to look for yogurt that contains “live and active cultures.”
Omega-3s are healthy fats associated with supporting weight loss, reducing blood pressure, lowering inflammation, fighting cancer, and protecting against cognitive decline.
While we primarily focus on omega-3s in wild-caught salmon and tuna, probiotic yogurt from grass-fed cows makes the list as one of the top available food sources. Dairy products, including yogurt, from grass-fed cows, are higher in omega-3s and CLA.
Side effects of probiotics
Milk allergies are different from dairy “sensitivity” or intolerance. A true milk allergy can cause anaphylactic shock.
A sensitivity to lactose or casein can cause uncomfortable symptoms, but it has rarely turned into an allergy and has acted as a true allergy.
Most people who are sensitive to dairy can enjoy real yogurt made from goat’s milk, sheep’s milk, and A2 cow’s milk.
One study found that for men with lactose malabsorption, consuming raw yogurt with live bacteria helped with digestion and increased butyrate in the system.
Uses of probiotic yogurt
Yes! There are many non-culinary uses for yogurt! Add yogurt to your beauty regimen to experience all the probiotic benefits for your complexion. Your hair and skin will thank you!
-Combat acne with yogurt: Mix 2 tablespoons of yogurt, 1 tablespoon of oatmeal, and 1 tablespoon of raw honey. Apply to the face, paying special attention to areas prone to acne or breakouts. Leave on for 10 minutes, rinse well with warm water, and pat dry.
-Moisturize dry skin – Mix 1 tablespoon of yogurt with ½ tablespoon of coconut oil and apply it on your face, elbows, or even on healing. Relax for 10 minutes and wipe clean with a tissue.
-Moisturize dry hair – Mix 2 tablespoons of yogurt and 2 tablespoons of coconut oil, and apply to hair. Wrap your hair in a towel and relax for 30 minutes. Rinse well in the shower and follow with Homemade Honey Citrus Shampoo. Rinse well.
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Shocking benefits of Magnesium carbonate
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Food
9 Benefits of eating fava beans and side effects
Table of Contents
- What are beans?
- History of beans
- Fava beans properties
- Health benefits of eating fava beans
- 1.- Benefits of fava beans for weight loss
- 2.- Lactation and pregnancy
- 3.- Benefits of fava beans for diabetes
- 4.- Benefits of fava beans for cholesterol
- 5.- Colon cancer prevention
- 6.- Maintains heart health
- 7.- The longevity food number 1 in the world
- 8.- They are inexpensive
- 9.- Feel full with fewer calories
- Uses of fava bean
- Contraindications and side effects of fava beans
- Why eat beans?
- The health benefits of fava beans contain very good properties for the body and are allies of the health of those who consume them regularly. In this article, we will describe the characteristics and benefits of fava beans for health.
What are beans?
Broad beans are legumes, perhaps the best known in the world from Central America, whose scientific name is Phaseolus vulgaris.
The broad bean plant is an annual climber, belonging to the legume family, which also includes lentils, peas, chickpeas, lupins, broad beans, green beans, peas, peanuts, and soybeans.
There are many varieties of broad beans, the main characteristic of which is the fruit of various shapes and colors found in a pod.
History of beans
The oldest known domestic beans were found in the Guitarrero cave in Peru and date back to the second millennium BC (about 4,000 years ago).
Genetic analysis of the common broad bean, Phaseolus, shows that it originated in Mesoamerica and later spread southward.
The Egyptians considered beans to be an emblem of life and had temples dedicated to them.
Later, the Greeks and Romans used them in festivals to worship their gods.
Nutrition facts of fava beans
Fava beans are composed mainly of carbohydrates, beans are an excellent source of fiber and vegetable protein, so much so that they are called a “meat substitute.”
They contain a variety of vitamins and minerals that mainly supply potassium, phosphorus, magnesium, vitamin C, vitamin B3, and folic acid.
In terms of caloric intake, fava beans develop 345 calories per 100 grams. Let’s take a look at the properties of beans and the characteristics of the nutrients present in the legume.
Fava beans properties
Fava beans are considered a source of vitamins and iron, it is undoubtedly one of the main foods to maintain a good diet and enjoy good health. Here are the main nutritional properties of beans:
• Proteins: The protein content of beans is quite high (¼ of the weight), which makes these legumes particularly interesting for consumption by vegetarians or vegans.
In addition, the richness in proteins, fibers, and the low intake of sugars make them the ideal food also for those who suffer from glycemic disorders.
• Carbohydrates: The main carbohydrate present in fava beans is starch, which represents approximately 48% of the total caloric content. Starch is made up of two polymers, amylose, and amylopectin.
Beans have a relatively high percentage of amylose compared to most other starchy food sources, a defining characteristic of the starch in these »slow-release« legumes as it is less easily digested than amylopectin.
The consumption of foods rich in slow-release starch causes a smaller and more gradual increase in blood sugar compared to other types of starch, which makes the consumption of beans is particularly indicated in people who suffer from diabetes or suffer from other disorders glycemic.
• Fibers: Fava beans are an excellent source of fibers whose benefits are to increase the sense of satiety, improve intestinal transit and reduce the absorption of sugars and simple fats, especially cholesterol.
• Vitamin C: Antioxidant par excellence, very common in fruits and vegetables and present in good quantities in beans, it is an essential cofactor in the synthesis of proteins and hormones, it contributes to the protection of cells from oxidative stress, to the normal function of the immune system.
• Folic acid (vitamin B9): Essential for normal cell function, tissue growth, to reduce physical and mental fatigue, and folate is very important for women’s health, especially during pregnancy and lactation.
• Potassium: Fava beans are a good source of potassium, the essential mineral involved in the control of blood pressure, heart health, nerve transmission, and hydro-saline exchange at the cellular level.
• Isoflavones: Class of antioxidants present in high amounts in soybeans. They have several more or less positive health effects and are classified as phytoestrogens due to their similarity to the female sex hormone, estrogen.
• Anthocyanins: antioxidants and pigments present in large quantities in the skin of beans and that give food their characteristic color.
• Phytohemagglutinin: Toxic lectin is found in large amounts in raw beans, especially red beans, which degrades with cooking.
Health benefits of eating fava beans
The synergy of the elements that you have just seen gives beans beneficial properties for the whole organism. Let’s see in detail what are benefits that these legumes bring.
1.- Benefits of fava beans for weight loss
Several studies have associated the consumption of fava beans with a lower risk of developing overweight and obesity, and this thanks to the fiber and protein content.
A 2010 study, published in the European Journal of Nutrition, would have shown that, in overweight subjects, the consumption of legumes 4 times a week for 2 months would lead to a reduction in the pro-inflammatory state and greater weight loss compared to a diet that excludes these foods.
2.- Lactation and pregnancy
Fava beans are a good source of folate (vitamin B9), essential to prevent megaloblastic anemia and, especially, serious fetal malformations, such as neural tube defects (including spina bifida, anencephaly, and encephalocele) and other malformations.
Adequate intake of vitamin B9 allows primary prevention of congenital malformations with a risk reduction of up to 70%.
3.- Benefits of fava beans for diabetes
The benefits of fava beans also extend to the prevention of diabetes: being rich in protein, fiber, slow-release carbohydrates, and a low glycemic index, these legumes are particularly effective in regulating blood glucose levels and therefore to prevent diabetes.
4.- Benefits of fava beans for cholesterol
Studies have confirmed that regular consumption of fava beans not only helps reduce total cholesterol but also bad cholesterol (LDL), which increases the risk of developing cardiovascular diseases.
5.- Colon cancer prevention
An observational study from 2009 and a meta-analysis from 2013 linked the consumption of legumes (including lima beans) to a lower risk of developing colon cancer.
Thanks to the action of fibers, resistant starch and alpha-galactosides (prebiotics), which, upon reaching the colon, are fermented by beneficial bacteria, which stimulate their growth and cause the formation of different compounds, such as butyrate, acetate, and propionate, which work by improving the health of the colon and reducing the risk of cancer in this area.
6.- Maintains heart health
Beans are “heart-healthy” because they contain a large amount of soluble fiber, which can lower cholesterol and triglyceride levels. If you prefer canned beans, you can get rid of up to 40 percent of the sodium by rinsing them with water.
7.- The longevity food number 1 in the world
Low-fat, fiber-packed lima beans are recognized as the longevity food of all diets.
8.- They are inexpensive
black beans are one of the most affordable protein sources available. Since they are much cheaper than meat or chicken and much healthier, many people choose to consume beans two or 3 times a week in their food or diet dishes.
9.- Feel full with fewer calories
Eating lima beans has been shown to increase feelings of fullness by 31 percent, resulting in less food intake and less body fat, even if calories are not restricted.
Uses of fava bean
For more absorption of the properties of the beans, the ideal portion is 150 g if they are fresh or frozen, 30-50 g if they are dry, 50 g for flour. To be consumed at least 3-4 times a week.
Tin grains should be avoided since they are rich in sodium (added to the storage liquid) and nickel due to the erosion of the metal container that would later be absorbed by our body.
If for practical reasons you want to buy them ready to use, it is better to opt for frozen beans, but it is recommended that you drain them and rinse them well before using them.
Adding fava beans to the diet is very simple, they can be a main dish, the dressing for pasta dishes, the central ingredient in a soup, or they can be eaten as an appetizer (great black bean hummus!).
Contraindications and side effects of fava beans
Fava beans provide a series of benefits to our health, their consumption is not without contraindications and it can also cause unpleasant side effects.
• Toxicity: Raw lima beans are toxic to both humans and animals and this is caused by phytohaemagglutinin, a lectin particularly present in kidney beans.
The main symptoms of bean poisoning include diarrhea and vomiting and may require hospitalization. Soaking and cooking the beans removes most of the toxin, making the beans safe.
• Anti-nutrients: Like all plant seeds, they contain a series of so-called anti-nutrients, they are substances that alter the absorption of nutrients.
The main antinutrients present in beans are phytic acid, a substance that hinders the absorption of certain minerals, such as iron and zinc; protease inhibitors, which inhibit the function of various digestive enzymes, compromising protein digestion.
Starch antagonists: alter the absorption of carbohydrates from the digestive tract.
• Flatulence and bloating: Among the most well-known contraindications of beans we find intestinal disorders.
In some people, the consumption of these legumes can cause unpleasant effects such as abdominal bloating, flatulence, and diarrhea.
It is a reaction caused by some compounds, the oligosaccharides in fiber, which, when fermenting in the intestine, form gas.
Why eat beans?
• Very nutritious, a source of protein and iron, among other things.
• Very frugal, especially if you use dried beans.
• quite easy to acquire, they can be found in various presentations.
• It is not very time-consuming and can make great meals that are easy to freeze for simple dinners later.
Food
7 Benefits of feta cheese and side effects
Table of Contents
- What is feta cheese?
- Nutritional benefits of feta cheese
- Health benefits of feta cheese
- How to make feta cheese
- Side effects of feta cheese
- Key Findings
- They speak very well of those cheeses with French, Spanish, and Italian origin, thanks to the fact that their gastronomies are highly recognized for these dairy products, however, there is one that many overlook, the so elegant Greek gastronomy.
This gastronomy has to its credit extravagant dishes, but it is also the owner of a very famous cheese: feta cheese, which we will explain in this article in which we will share its properties and health benefits.
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What is feta cheese?
Feta cheese is a white cheese of Greek origin, being the oldest in this country, situated in the most remote times of classical antiquity, it is also one of the most famous cheeses worldwide, possessing special characteristics.
This Greek cheese has a very curious elaboration, by mixing sheep’s and goat’s milk as relevant ingredients.
It should be noted that it has a slightly salty flavor, although it is obtained in a soft or hard way, in the presentation of wheels, in itself it is white with a soft consistency. -
Important: An analysis highlights the following: “There is a significant concentration of feta consumption in Greece since this country reaches between 70% and 85% of the total in the European Community”.
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Nutritional benefits of feta cheese
What makes feta cheese so famous? What allows its high consumption in Greece and its great distribution worldwide? Those nutritional properties that it gives us, we mention below:
1. Vitamins
This cheese is rich in several vitamins, standing out in vitamin B12 (riboflavin in 1.7 mg), vitamin D (with 16 mg), vitamin B6 (in 0.4 mg) as well as vitamin B2 and vitamin A, although in few portions.
- To highlight: It also contains vitamin K, an essential element of feta cheese to prevent deformation and injury of bone structures, which includes greater strength of soft tissues.
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2. Minerals
On the other hand, goat’s milk (from feta cheese) is a great source of minerals, where we find the famous phosphorus (337 mg), calcium (493 mg), iron (0.65 mg), potassium (62 mg ), magnesium (19 mg), sodium (917 mg), zinc (2.88 mg), copper (0.03 mg), manganese (0.02 mg), and selenium (15 mg).
Note: It is important to mention that minerals are closely related to the metabolism of the system, which helps with the transformation of proteins into energy.
3. Other compounds
Feta cheese has incredible compounds, which are divided into total fat (specifically saturated), a considerable level of sugar, carbohydrates, protein, and low content of monounsaturated fatty acids, although its consumption should be moderate.
To highlight: Another important element is probiotics, an important complement for the formation of the “traditional feta”, not to mention that they provide hydration to intestinal health unlike many other kinds of cheese of different flavors.
Health benefits of feta cheese
Feta cheese has many healthy properties, but what does our body get in exchange for these components? The answer is divided into 7 essential benefits, which are presented below:
1. Improves the immune system
Vitamin A and thiamine are essential components in natural feta cheese to strengthen the immune system (the main defenses of the body), adding a curious element, probiotics.
Note: According to one study, probiotics ” are complex, indigestible carbohydrates that enhance the immune system. “
2. Supports intestinal health
The probiotics of natural feta cheese also improve intestinal flora and digestion, together with the power of sodium that favors the hydration of gastrointestinal health.
It should also be remembered that the probiotics housed in feta cheese are classified as a booster of the immune system, avoiding intestinal problems due to times of stress or fatigue.
To highlight: One review mentions the following “Probiotics stimulate the protective functions of the digestive tract and prevent gastrointestinal infections. “
3. Benefits of feta cheese for bone and teeth
The absorption of iron, manganese, and calcium together with the vitamin D or K found in feta cheese, helps to maintain the strengthening and further development of bone tissues, encompassing the skeleton together with the teeth.
You should know: The low intake of these components leads to the appearance of conditions such as osteoporosis (a condition related to the wear of bone tissue).
4. Protects eye health
The vitamin A that feta cheese has an additional function, promoting eye health, in short, the ability to see better, taking into account that this cheese also has antioxidants, which prevent the oxidation of cells.
To highlight: Vitamin B2 also can prevent oxidation of eye health, preventing critical conditions such as cataracts and glaucoma, many of them related to premature aging.
5. Benefits of feta cheese for anemia
Anemia is common due to the decrease in red blood cells, the copper in feta cheese allows maintaining an adequate volume of the blood, taking into account that riboflavin is necessary for the formation of cells in the body, this includes the formation of red blood cells.
Also, vitamin B12 has a job about iron (to deal with anemia), an essential mineral in the human diet, since nutrients are closely related to hemoglobin and the transport of oxygen through them (which also depends on energy).
6. Reduces headaches
Feta cheese can reduce headaches and migraines in certain cases, this is achieved thanks to the intake of vitamin B12 and vitamin B2, which help a lot in the formation of energy for the body.
7. Benefits of feta cheese for cancer
It is claimed that feta cheese can reduce the symptoms or occurrences of certain types of cancer, with a combination of calcium, vitamin D, and magnesium, related to the metabolism and chemical reactions of the body.
In addition, feta cheese has antioxidants, which limit the damage caused by free radicals.
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