Probiotics: Understanding their benefits
Probiotics are live microorganisms that offer numerous health benefits when consumed in adequate amounts. These beneficial bacteria and yeasts, primarily found in fermented foods and supplements, are essential for maintaining a healthy balance of gut microbiota, which is crucial for overall health. This article explores what probiotics are and highlights their various benefits for the human body, particularly with a focus on information relevant to London.
Probiotics are live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. The most common probiotic bacteria belong to the Lactobacillus and Bifidobacterium genera, but other bacteria and yeasts, such as Saccharomyces boulardii, are also used. These microorganisms are naturally present in the human gut, but their levels can be increased by consuming fermented foods or dietary supplements.
Probiotic-rich foods can be found in local supermarkets, health food stores and markets. Popular options include:
-Yogurt: One of the most well-known sources, containing strains like Lactobacillus bulgaricus and Streptococcus thermophilus. Brands like Yeo Valley and Onken offer probiotic-rich options.
-Kefir: A fermented milk drink with a diverse microbial composition, available from brands like Bio-tiful Dairy.
-Sauerkraut: Fermented cabbage that is rich in probiotics, often available at health food stores and farmers' markets.
Probiotics are beneficial for your health
1. Gut Health and Digestion
Probiotics are essential for maintaining a healthy balance of gut bacteria, which is essential for proper digestion. Probiotics help break down food, absorb nutrients, and produce vitamins, such as vitamin K and some B vitamins. Furthermore, probiotics can effectively relieve the symptoms of gastrointestinal disorders, including irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and diarrhoea caused by antibiotics.
2. Immune System Support
It is a fact that a significant portion of the immune system is located in the gut. Probiotics enhance the gut's mucosal immune function, preventing pathogens from colonising the gut. They stimulate the production of antibodies and enhance the activity of immune cells, such as macrophages and T lymphocytes.
3. Mental Health
There is a growing body of evidence that links gut health with mental health. This is often referred to as the gut-brain axis. Probiotics undoubtedly influence brain function and mood by producing neurotransmitters, such as serotonin and dopamine. Probiotics have been proven to reduce anxiety, depression, and stress.
4. Probiotics contribute to heart health by lowering LDL (bad) cholesterol levels and blood pressure. They achieve this by breaking down bile in the gut, preventing it from being reabsorbed into the bloodstream, which lowers cholesterol levels.
5. Probiotics can also help prevent allergies. They promote a healthy balance of gut bacteria, which helps modulate the immune system's response to allergens. Furthermore, studies have shown that probiotics can improve skin conditions such as eczema and acne by reducing inflammation and improving the skin barrier function.
Conclusion: Probiotics are an essential component of a healthy diet. They offer numerous benefits for gut health, immune function, mental well-being, heart health, and even skin condition. Eating probiotic-rich foods or taking probiotic supplements will help maintain a healthy balance of gut bacteria and promote overall health. As research continues, it is clear that the full potential of probiotics will be revealed, offering new insights into their role in human health.
References
British Nutrition Foundation.** "Probiotics." [Link](https://www.nutrition.org.uk/healthyliving/basics/probiotics.html)
Harvard Health Publishing.** "Probiotics: What You Need to Know." Harvard Medical School. [Link](https://www.health.harvard.edu/staying-healthy/probiotics-and-your-health)
Mayo Clinic. "Probiotics: What is it, Benefits, Side Effects, Food & Types." [Link](https://www.mayoclinic.org/tests-procedures/probiotics/about/pac-20385030)
National Center for Complementary and Integrative Health (NCCIH).** "Probiotics: In Depth." [Link](https://www.nccih.nih.gov/health/probiotics-in-depth)
National Health Service (NHS).** "Live Well - Probiotics." [Link](https://www.nhs.uk/live-well/eat-well/probiotics/)
NHS Inform. "Probiotics." [Link](https://www.nhsinform.scot/healthy-living/preventing-illness/probiotics)