Several Kinds of 'Good Guy' Bacteria Exist
By On Nutrition/Helayne Waldman
WHEN WE HEAR the word "bacteria," we generally cringe and think
immediately about an antibiotic prescription. But did you know that
there are several kinds of bacteria that are good for you -- so good
in fact, that you should take great pains to ingest as many of these
"good guy" bacteria as possible?
They're called probiotics, which means literally, "for life." Some
members of the probiotic gang have names you may be familiar with like
acidophilus. Others have more exotic names like Saccharomyces
boulardii. All are exceptionally beneficial to your health and well-
being.
Though foods fermented with these special microbes have been with us
since ancient times, the formal identification of probiotics was made
in the early 20th century by the Russian scientist Elie Metchnikoff.
Dr. Metchnikoff proposed that the health, well-being and longevity of
Balkan populations were attributable to their consumption of large
quantities of fermented milks containing beneficial microorganisms. In
1908, Metchnikoff was rewarded with a Nobel Prize for his
investigations into the link between these then- mysterious
microorganisms and human health.
So what, exactly, do these intrepid heroes do for us?
Think about it this way. Probiotic (healthy) and disease-causing
pathogenic bacteria perform a delicate and continuously changing dance
as they compete for dominance, primarily in the small intestines. We
are all familiar with what happens when pathogenic bacteria get the
upper hand -- we suffer from flatulence, constipation, diarrhea or
worse. But what happens when the protective probiotics are in charge?
Plenty, it seems.
Not only do probiotics keep our bellies feeling good, a healthy dose
of intestinal micro flora is im****tant for the maturation of the
immune system, for the production of certain B vitamins and vitamin K,
and in keeping the intestinal mucosa healthy and on guard against
pathogenic and allergic infiltrators. Probiotic bacteria also produce
substances called bacteriocins, which act as natural antibiotics to
kill microscopic undesirables. And if that wasn't enough, these
miniscule superheroes also help remove toxins from the gut and seem to
exert a beneficial effect on cholesterol levels.
With so many essential services probiotics continually perform for us,
why would we even think of evicting them? Well, we don't do it
intentionally, but modern living, with its antibiotic-laden meat and
chlorinated water can be indiscriminate in its anti-bacterial fervor.
How many women have taken a course of antibiotics only to find
themselves the victim a yeast infection a week later? It's the
probiotic bacteria killed off by the antibiotic that were keeping the
yeast population in check.
So how do you replace, replenish or otherwise stock up on these life-
enhancing bugs?
Your best bet is to eat fermented foods -- lots of them. Yogurt is a
good start. And while it's been a traditional source of fermented
dairy for thousands of years, different brands of supermarket yogurt
differ tremendously in bacterial strain and potency. Be sure to look
for a label that says "live active cultures," and check to see that
there are not one but several strains. Keep in mind that frozen yogurt
contains no live cultures at all. The once-exotic drink known as
kefir, however, is literally flooded with the little critters and can
be easily found in any health food store and even some supermarket
shelves.
Feeling adventurous? Try miso soup, made from a fermented soy paste.
It's been found by investigators at the Tokyo National Cancer Center
Research Institute to reduce the risk of breast cancer in women by up
to 40 percent. Also check out tempeh and natto, two other sources of
fermented soy with stellar nutritional vitae. And don't forget the
sauerkraut (make sure it's fresh!) -- literally teeming with health
promoting bacteria. Not only do the bacteria perform wonders for
immune and digestive health, but like its cousins broccoli,
cauliflower and kale, the cabbage is rich in the cancer-fighting
substance sulforaphane. And when you ferment it, yet another class of
compounds called isothiocyanates, is created, which also appear to
blunt cancer growth, particularly in the breast, colon, lung and
liver.
If you don't have the time or the taste buds for fermented foods,
check out the probiotic section of your local health food store. You
can get probiotics in liquid or capsule form.
You can even find lactose free formulations. Make sure there are at
least three billion or four billion per serving, however, as not all
of them will be hardy enough to make it alive into your gut.
Finally, you'll want to make these microscopic allies a regular part
of your regimen, whether they come in a soup, on a spoon, or in a
pill. With our own S.A.D. (Standard American Diet) out to destroy our
natural supply of fabulous flora with chemicals and antibiotics it's
time to fight back with these winning, masterful microbes.
Pass the sauerkraut!
Helayne Waldman, Ed.D. , N.E., is a health and nutrition educator with
a private practice in Oakland, a writer, nutritionist for the Hills
Swim and Tennis Club and an Instructor at Bauman College of Nutrition
and Culinary Arts. She can be reached for further information or
consultation at hwaldman@[EMAIL PROTECTED]
or on the web at
www.turning-the-tables.com.
(c) 2008 Oakland Tribune. Provided by ProQuest LLC. All rights
Reserved.
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Published: 2008/08/28 21:00:13 CDT
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