Hello, Hello!!!! Today I want to talk to you about probiotics, what they are, benefits and where we get them, after this blog you will realize why we should consume them in our daily diet.
Probiotics have gained prominence in recent years due to their multiple health benefits, especially in the area of digestive health and microbiota balance. These live microorganisms, mostly bacteria, provide numerous benefits when consumed in adequate amounts.
Let's define: What are probiotics?
Probiotics are live microorganisms, mainly bacteria and some yeasts, which when consumed in adequate amounts, provide health benefits. These beneficial microorganisms are part of the microbiota, the collection of microorganisms that inhabit our bodies, especially the gastrointestinal tract. Probiotics can be found in fermented foods, supplements and pharmaceuticals.
Digestive health: they can help improve digestion and reduce symptoms of digestive disorders such as irritable bowel syndrome, inflammatory bowel disease and antibiotic-associated diarrhea.
Immune system boosting: by balancing the composition of the microbiota, probiotics can strengthen the immune system, protecting the body from infection and disease.
Nutrient absorption: they can improve the absorption of certain nutrients, such as vitamins and minerals, by facilitating their assimilation in the digestive tract.
Mental health: there is a connection between mental health and the microbiota, and some studies suggest that probiotics may have positive effects on reducing symptoms of anxiety, depression and stress.
Allergy prevention: some research suggests that probiotic consumption during pregnancy and breastfeeding may reduce the risk of allergies and eczema in children.
Probiotics can be obtained through diet and supplements. Some dietary sources of probiotics include:
- Yogurt: is a rich source of probiotics, especially those containing live and active cultures.
- Kefir: this fermented milk or water-based beverage is an excellent source of probiotics and often contains a greater diversity of microorganisms than yogurt.
- Sauerkraut: fermented cabbage contains beneficial probiotics and is also a rich source of fiber and vitamins.
- Kimchi: this Korean fermented dish made from cabbage and other vegetables is rich in probiotics and antioxidants.
- Kombucha: this fermented tea-based beverage contains probiotics and antioxidant compounds.
To get the maximum benefits from probiotics, it is important to consume a variety of fermented foods, as each contains different strains of beneficial microorganisms.
Probiotic supplements are useful for people with digestive disorders, those who have recently taken antibiotics or those with weakened immune systems.
It is important to source quality probiotics, as the quantity and strains of microorganisms can vary widely from product to product.
The amount of microorganisms in probiotics is measured in Colony Forming Units (CFU) probiotics containing between 1 and 10 billion CFU can be helpful in maintaining good digestive health and preventing minor disturbances in the microbiota. In cases of more severe digestive disorders or after taking antibiotics, a higher CFU count may be required, such as 10 to 50 billion CFU or even more.
Commonly recommended strains for gut microbiota health include:
- Lactobacillus: this is a family of probiotic bacteria commonly found in fermented foods such as yogurt and kefir. Some specific strains of Lactobacillus that may be beneficial to gut microbiota health include Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus casei and Lactobacillus plantarum.
- Bifidobacterium: These bacteria are another common group of probiotics found in fermented foods and supplements. Some strains of Bifidobacterium that may be helpful for gut health include Bifidobacterium bifidum, Bifidobacterium longum, Bifidobacterium breve and Bifidobacterium lactis.
- Streptococcus thermophilus: This probiotic strain is often found in fermented dairy products and may be beneficial for lactose digestion and overall gut health.
- Saccharomyces boulardii: is a probiotic yeast that has been studied for its effects in the prevention and treatment of antibiotic-associated diarrhea, as well as for its ability to improve overall gut health.
I hope that with this blog, you have understood the importance of probiotics and how to have optimal health, I know you will make the decision to consume probiotics in your life and have a healthy microbiota.