Health
The health of your eyes and brain is more connected to your gut than you might think.
If you've never heard of the gut-brain-eye connection, you may be missing out on an opportunity to improve your health and learn what fermented foods (probiotics) can do for you. That's what we'll see in this article.
The origin of fermented foods
The oldest record of fermentation dates back to 6000 BC, in the Fertile Crescent (the cradle of human civilization), and almost every civilization since then has included at least one fermented food in its culinary heritage.
From Korean kimchi and Indian chutneys to sauerkraut, yogurt and cheese, there are countless traditions surrounding fermentation.
Asian civilizations, in particular, have a history of fermenting a wide variety of foods that remain essential components of their everyday cuisine. Fermented foods are also used in Eastern cultures for medicinal purposes, "food as medicine".
The links between fermented foods and health can be traced back to ancient Rome and China, and continue to be an area of great interest to researchers
Because of this, the fermentation process and fermented products have recently attracted scientific interest, as the microorganisms that contribute to the fermentation process have recently been linked to many health benefits.
What is known about fermentation
Lactic acid bacteria (LAB) have been some of the most studied microorganisms. During fermentation, these bacteria synthesize vitamins and minerals, produce biologically active peptides with enzymes such as proteinase and peptidase and remove some non-nutrients or anti-nutrients (compounds that hinder the absorption of other nutrients we need).
The biologically active peptides produced by the bacteria responsible for fermentation are also known for their health benefits.
Among these peptides, conjugated linoleic acids (CLA) have a blood pressure lowering effect, bacteriocins have antimicrobial effects, sphingolipids have anticancer and antimicrobial properties and bioactive peptides have antioxidant, antimicrobial, opioid antagonist, antiallergic and blood pressure lowering effects.
The gut-brain-eye connection
A relatively new topic. But one that is becoming very popular with those interested in health. Inside the gut is a system made up of trillions of bacteria, fungi and other organisms that reside in our body and form the so-called microbiome. Think of an interdependent microsystem within us.
These three parts of our body, once thought of separately, have become the object of study in an incredible and complex way.
This axis is responsible for regulating various functions of the body, including digestion, the immune system, mood and emotions
This balanced system plays a very important role in the health of the gut, brain and eyes.
The mechanism
Research has shown that the gut can directly influence brain function, and in turn eye health. Studies show that an unbalanced gut contributes to inflammation, a risk factor for diseases such as macular degeneration and glaucoma
In addition, the gut microbiome produces several neuroactive components, such as serotonin and dopamine, which have a bearing on your mood and behavior. A state of stress and anxiety, which can lead to eye strain and other vision problems.
Oxidative stress is another factor that can contribute to the development of age-related eye diseases. When the body is exposed to environmental toxins or other stress factors, it can produce harmful molecules known as free radicals. These free radicals can damage cells throughout the body, including eye cells. However, a healthy gut microbiome can help reduce oxidative stress and protect against these harmful molecules.
That's where fermented foods come in, they are an excellent way to support a healthy gut microbiome. Fermented foods such as kefir and yogurt, for example, contain beneficial live bacteria that can help restore the balance of the gut microbiome. These foods can also be beneficial for eye health, as they contain nutrients such as vitamin A and omega-3 acids, which are important for maintaining good vision.
Another way to support a healthy gut microbiome is by consuming foods rich in prebiotics. Prebiotics are a type of fiber that our body cannot digest, but which provides food for the beneficial bacteria in our digestive system. Some examples of foods rich in prebiotics are garlic, onions, asparagus, bananas and oats.
Benefits
Fermentation microorganisms act in three ways
balancing the intestinal flora
breaking down the nutrients you eat
in the absorption process
Balancing intestinal flora
One of the main reasons why fermented foods are so beneficial to human health is because they contain living organisms that offer health benefits (probiotics. 2)
Probiotics can: (3)
Displace pathogenic or "bad" bacteria
Play a role in supporting immune health
Produce by-products and metabolites that support cardiovascular, immune and metabolic health
Nutrient breakdown and absorption
As we've seen, fermentation can also help increase the bioavailability of certain nutrients, allowing the body to absorb more of them to reap the benefits.
Some data shows that the consumption of fermented foods may be linked to the following results:(4)
Potential risks of eating fermented foods
Including fermented foods in your diet is a habit that poses few risks for generally healthy people.
However, there are some factors you should be aware of, especially if you are not in the habit of consuming these foods every day.
If you're new to fermented foods, adding too many at once can cause mild stomach discomfort, such as excessive bloating and gas, as your stomach gets used to the increase in probiotics. To avoid this, gradually introduce fermented foods into your diet.
Although fermented foods are generally safe, because fermented foods are not subjected to pasteurization to preserve the good bacteria, there is always a chance of bad bacteria growing.
Disclaimer: This content, including advice, provides generic information only. Do not replace a medical opinion in any way.
