Friday, January 27, 2023

Probiotics: what are they and how do they affect health

Although they have long been present in some fermented foods, Probiotics boom and gain popularity during the Covid pandemic Who influenced the world from 2020. His role in protecting the organization kept the general public interested in his actions. Its benefits increase even more because they are diverse and that is the reason why more and more people adopt them in their habits.

According to the Food and Agriculture Organization of the United Nations (FAO/WHO) it is “Live microorganisms that, when consumed in sufficient quantities, have a positive effect on a person’s health”. Diego Wapner, specialist in internal medicine and clinical medicine (MN 82.448) and director of the University Diploma Course in Cardiometabolic and Renal Risk in Diabetes at UCES (University of Business and Social Sciences), explains that “they are not such foods or supplements containing live microorganisms such as bacteria or yeast for the purpose of maintaining or improving the quality GoodThat is, the normal microbiota of the body and which, when consumed, can provide health benefits., The most important functions of the microbiota are to prevent infection, contribute to the maturation of the defense system and the central nervous system., In addition, it participates in the production of vitamins, amino acids and neurotransmitters.

Probiotics are found naturally in the human body and in some foods. “They have always been used for millions of years because they were believed to be good for digestion. who currently has Digestive problems or constipation favor the consumption of probiotics ”, says Maria Claudia Sempe, Bachelor of Nutrition (MN 876). Its main action occurs in the digestive tract, from harmful microorganisms, thanks to them for improving digestion and intestinal function. Its effect is achieved since, Once inside the digestive tract, they can affect the intestinal microbiota, or microbiome, made up of microorganisms, Most bacteria, which live in the large intestine.

Other benefits of its regular consumption are: “interference with the abilities bad bacteria of the intestinal flora, bringing them into a balance of coexistence, They improve the barrier function, that is, they prevent the absorption of microorganisms that are harmful to health; Regulate local defense system and produce neurotransmitterswhich are substances that improve communication between cells”, says Diego Wapner. Its action is believed not only in the microbiota, but also in cellular components of the gut-brain axis, regulating behaviors associated with eating habits. There is a major alliance to do.

Sauerkraut contains healthy microorganisms and is rich in probiotics.ines clusellas

Where are probiotics found? They are present in some fermented foods. “Fermented foods have added microbial cultures. For example, manufacturers make yogurt by adding live microorganisms, such as lactobacilli or streptococci, to milk,” explains Diego Wapner, who cautions, however, that the real benefits of the added live depend on the type and quantity of microorganisms. Adding whole grains or fiber helps in better bowel function.

“Some fermented foods, such as sourdough bread and most vegetables canned in salt or vinegar, are processed after fermentation, which kills microorganisms. If they are not alive, they do not provide the same benefits as the live ones, and are not considered probiotics.”He warns. It also states that microorganisms are added to some non-fermented foods. “These foods include some cereals, juices, milk, nutrition bars, shakes and powdered milk for infants and children. Whether these foods provide probiotic benefits depends on the types and amounts of microorganisms in them.”

However, clinical doctors recommend paying attention, because Not all foods and supplements labeled as probiotics have been shown to be beneficial to health., “Dietary supplements labeled as probiotics contain a wide variety and number of microorganisms. Many of these supplements have not been studied, so their effects on health are unknown,” Wapner says.

A review article by a team of Canadian researchers and published in the scientific journal advances in nutrition The American Society of Nutrition on the effects of probiotic yogurt versus conventional yogurt demonstrated benefits of the former in protection against cardiometabolic diseases, such as diabetes and obesity, and also on the digestive system and immunity. “Even then, Not only is there ambiguity about the exact strains and doses of probiotics that will produce positive health effects, but also Factors such as immunity and genetics of each individual that can affect the effectiveness of probiotics, Therefore, more studies are needed to understand the mechanisms by which these may beneficially affect the cardiovascular system and various other diseases”, the physician explains. Antioxidant effects of consuming bacteria-enriched yogurt in patients with diabetes Research has evolved on Yogurt with probiotics can be eaten for lunch or dinner and Sempe, a nutrition graduate, recommends adding fruits or nuts to improve its nutritional value.

as well Probiotics found in kefir are, a fermented milk, has a version in water for those who do not consume lactose. Kefir “is an excellent source of calcium and vitamins. It is better absorbed when taken on an empty stomach,” says Claudia Sempe.

Another source of probiotics that is not consumed very much in Argentina Natto, a Japanese food made from fermented soybeans. “Rich in probiotics, it contains fiber, protein and vitamin K, which is important for blood clotting,” describes the nutritionist.

Because Of Its Heritage In Korean Culture, Kimchi, Rich In Probiotics, Is On Unesco'S List Of Intangible Cultural Heritage Of Humanity
Because of its heritage in Korean culture, kimchi, rich in probiotics, is on UNESCO’s list of Intangible Cultural Heritage of HumanityNation

Kimchi is another food that provides probiotics. It consists of a preparation of fermented vegetables of Korean origin with cabbage and onions. “It has probiotics, vitamin C and fiber that improve bowel function and antioxidants,” he says.

Sauerkraut also contains beneficial microorganisms for health. It is fermented cabbage that is used as a side dish or main dish. “It contains vitamin C, fiber, antioxidants and is very rich in probiotics. It improves immune function”, highlights the professional. These foods are refrigerated to increase their shelf life. “These are consumed daily so that their consumption becomes regular. Or they can be eaten thrice a week as well. Sometimes probiotics or foods rich in fiber can cause bloating and gas. So, they are limited to three times a week”, indicates the nutritionist.

To improve the intestinal microbiota, the professional recommends Consume foods with probiotics and also with prebiotics, substances that benefit the growth of probiotics, “Prebiotics are a type of fiber. They are used to feed probiotics. They help the probiotic stay in the gut longer. Prebiotics are found in green leafy vegetablessuch as in fruits such as spinach, chicory, chard, bananas, apples and pears, in legumes Like lentils or beans. as well in fiber foods, such as oats, fruit, barley. They improve the digestive function and reduce the risk of suffering from chronic diseases such as obesity and dyslipidemia”, explains Claudia Sempe.

Prebiotics Are Found In Green Leafy Vegetables, Such As Spinach, Radicchio, Swiss Chard
Prebiotics are found in green leafy vegetables, such as spinach, radicchio, Swiss chard

Although probiotics will add benefits against various diseases and, in particular, to maintain cardiovascular health, as in everything, there is no generalized formula in medicine for the whole population, but it is the doctor who is indicated for each patient. Must take into account the features of adequate consumption and its method of administration. “With regard to the choice and use of probiotics, there are no specific recommendations for their use in healthy people. If you decide to use them, you should consult your doctor about which one to choose, in what dosage and for how long to do it., You always need to check the product label to see the expiration date and follow storage instructions”, highlights Diego Wapner.

In summary, healthy habits, ie maintaining a healthy diet – such as Mediterranean-, weight adaptation, prescribed physical activity and ultimately supplementing or consuming foods rich in probiotics, are important for improving cardiovascular health.

multiple benefits

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