Help Fight Depression with 5 Fermented Foods
We’ve all heard of the gut-brain connection, probiotics, the connection between nutrition and good health, even positive mental health. How does it all relate? How can we make sense of all of this? Better yet, if we ourselves are facing depression or we are supporting a loved one, how can we craft our diet to be as supportive as possible?
With so many people facing depression and the tendency in the western world to a more processed and refined diet, one would question whether there is proof in the more traditional diets of the past to protect us against mental health issues.
When studying individuals facing depression, researchers have determined that inflammation, oxidative stress and low levels of specific nutrients (magnesium, zinc, vitamin C, folic acid and B12) all play a role in this condition.
The overall health of our gut is extremely important when it comes to depression as the nutrients we consume are only as good as our body’s ability to absorb them. Probiotics, especially those derived from fermented foods have been shown to increase the functioning of the gut lining, resulting in better nutrient assimilation and reduced food sensitivities which in turn affect mood. The process of fermentation is two-fold. Fermentation changes the foods pre-consumption to become more nutrient dense and therefore magnifying the health benefit. Once consumed fermented foods contribute the necessary probiotics to maintain a healthy gut and through that good mental health.
If you are new to fermentation you don’t need to make radical changes to your diet to experience the benefits of fermentation. Although, once you get accustomed to the foods you may want to make them part of your daily diet as some cultures do. These foods are an example of a little goes a long way.
- Miso – a traditional component of Japanese and Chinese diets. Miso is made from fermented soy beans and is a good source of protein, rich in minerals and high in B vitamins, vitamin E and K as well as a good source of zinc.
- Kimchi – a common food in Korea, made from fermented vegetables including cabbage, other cruciferous vegetables, garlic, onions and peppers. Kimchi contributes both the benefits of probiotics as well as the nutrition from the high vegetable content.
- Kefir – originally an Eastern European beverage. Kefir is a fermented milk product contributing over 50 different types of probiotic bacteria and yeast to the gut microbiota.
- Sauerkraut – a traditional food in Germany. Sauerkraut is traditionally made with only cabbage and salt. It is high in Vitamin C and the B vitamins necessary for those facing depression.
- Sour pickles – similar to the traditional pickle most of us know. However, sour pickles are still raw when consumed and made from cucumbers fermented slowly in a salt brine.
There are so many ways to bring the benefits of fermentation into your day, plus there is something wonderful about adding a little ancient wisdom into modern day eating. So, here’s a challenge…..start off slow and try taking a tablespoon and a half of miso paste. Carefully stir it in a sieve into simmering chicken stock. Add some green onions, maybe a little sliced seaweed and you have miso soup! Enjoy!
