Probiotic foods are one of the most talked-about terms in the health sector, today. People are gulping drinks claiming to contain probiotics down their throats in the hope of boosting their health.

What is Probiotic?

These are yeast or bacteria living in our body contributing to our overall health. Their job is to stimulate natural digestive juices and enzymes inside the body and ensure the proper functioning of digestive organs. These days, supplements with probiotics are easily available on the market. However, it is advisable to rely on natural sources.

Here’s how you can fortify your immune system with top Probiotic foods:

1. Dark Chocolate

Rich in probiotic, dark chocolate helps in maintaining a healthy digestive system. It contains very high amounts of anti-oxidants. These are very helpful in controlling free radicals and oxidation of cells.

Dark Chocolate

2. Yogurt

A serving of Greek yogurt contains 30 grams of protein, is low in sugar, and super loaded with calcium. According to studies, the live cultures of yogurt (bifidobacteria and lactobacillus) are very potent and help in protecting the intestinal tract against serious gastrointestinal illnesses. These are also very helpful in offering ample resistance to all kinds of immune-related diseases including infections, cold, and deadly cancer.

plain yogurt

3. Kefir

This thick and creamy beverage is quite similar to yogurt and contains a mixture of yeast and bacteria. The combination makes it very rich in probiotic cultures. Kefir is referred to as the richest source of probiotic. It offers more amount of probiotic as compared to other dairy products. The best part is that it is lactose-free and perfect for lactose intolerant individuals.

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4. Blueberries

A bowl of blueberries can boost your immune system. These are the richest source of antioxidants that help in boosting the immune system. Anthocyanin, a flavonoid present in blueberries can boost the immune system and defense system of the respiratory tract. Studies have revealed that consuming foods rich in flavonoids significantly reduces the likelihood of getting an infection of the upper respiratory tract.

Blueberries

5. Sauerkraut

If you wish to fortify your immune system with top Probiotic foods, add sauerkraut in your diet. Shredded cabbage is fermented in brine to prepare Sauerkraut. Rich in lactobacilli Plantarum, it helps in boosting the immune system. It helps in reducing the growth of ‘bad’ yeast within the body. Health experts refer Sauerkraut to as one of the richest non-dairy probiotic sources. It can be served as a side dish or may be added to salads as well.



6. Kimchi

This yummy Korean side dish (similar to pickle) is actually an Asian form of sauerkraut. It is fermented with pickled cabbage. Kimchi is loaded with vitamins A, C, B1 and B2, iron, beta-carotene, and calcium. It is also one of the best probiotic foods to have for boosting immunity.

7. Miso

Rice, soy, beans, rye, or barley can be fermented to prepare miso. This preparation can be used to prepare season dishes and soups. Miso also works as an amazing condiment. It is loaded with lactobacillus acidophilus. Studies have revealed that a single serving of miso is enough to get the recommended portion of good bacteria into the body. Miso acts as a powerful digestive regulator. No wonder the Japanese use Miso as medicine.

8. Nuts

Make sure you include healthy nuts in your diet. Packed with vitamins and minerals are rich in antioxidants, consuming nuts can reduce the overall risks of getting a chronic disease.

walnuts and almonds

9. Kombucha

It is a fermented green or black tea drink, the tea has health-friendly with bacteria and yeast offering immense health benefits.

10. Buttermilk

Traditional buttermilk or the leftover liquid from making butter is a rich source of probiotics. Also referred to as “grandma’s probiotic”, the drink is famous in countries like India, Pakistan, and Nepal. Low in fat and calories, it is loaded with vitamins and minerals including vitamin B12, phosphorus, riboflavin, and calcium.

References:

https://www.stylecraze.com/articles/best-probiotic-foods-to-strengthen-your-immune-system/
https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods#section9
https://www.verywellfamily.com/best-foods-boost-immune-system-4020423