Trace Minerals Facts – What Are They? Why Are They Important?

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

When most people look to modify or examine their diets, they tend to focus on the big picture, which is a great approach.

Food groups to avoid, food groups to include, macronutrients (protein, carbs, fats) and including foods they know to be nutritionally beneficial. While this is very sensible, there is a lot more going on with nutrition than these basic building blocks.

Today, I’ll be focusing on trace minerals, which are essential minerals found in a large variety of animal and plant foods. They help the body perform regulatory and structural functions.

The word trace refers to the low amount of these minerals that the body needs (less than 100 milligrams per day). It also refers to the fact the body typically only has 5 grams or less of the mineral in the body.

What Exactly Are Trace Minerals?

So what are some examples of trace minerals? While you might be more familiar with minerals like iron, zinc, fluoride, and iodine, other trace minerals include copper, selenium, molybdenum, chromium, and manganese.  

All trace minerals are necessary for the body, especially the ones listed above. I will start with iron, as there are some major issues that lack of iron and iron overload can have on the body.

Iron

To start with, iron deficiency is the most common nutritional problem worldwide. This is mostly due to the third world and developing countries, but iron deficiencies are still prevalent in the United States. Of utmost concern is iron deficiencies in children.

Because their brain is still developing, iron is very necessary for proper development.

Children with iron deficiencies are also more likely to develop disorders such as ADHD/ADD.

Iron is important because it is able to easily change from one form (ferrous iron) to another (ferric iron). This let iron to move to other substances via electron transfer.

Besides energy metabolism, iron is needed in the immune system and in brain development. Are you iron deficient? Your metabolism and immune system counts on iron supply!

Interestingly, iron is absorbed differently, depending on if you are eating an animal, or a plant. Bioavailability in animal forms of iron is much greater than in any plant based food, thanks to phytates, fiber and polyphenols, which all block absorption of this trace mineral.

If you’re following a Paleo diet, the best sources of iron include steak, beef, chicken, fish, beef liver, spinach, and clams.

Iron deficiency is a very serious problem, and leads to poor growth, cognitive impairment, decreased performance and hair loss, among many other issues.

Iron overload, officially called hemochromatosis, leads to many issues as well. Seizures, fever and low blood sugar are common, as is liver damage.

Selenium

Selenium is a much-forgotten trace mineral but it is very important in the body. Selenium helps to regulate glutathione peroxidase, which is vital to protecting the body from oxidative damage. Oxidative damage means disease, aging, etc.

Selenium was only just discovered in 1979 and there are actually more than 50 different protein versions found in the body…so far.

2 amino acid derivatives – selenocysteine and selenomethionine – are the holders of the majority of selenium in the body.

Foods that are best for selenium are Brazil nuts (3 will meet your daily requirement), oysters, tuna, pork, beef and lamb, and chicken. Selenium is an oft forgotten but important trace mineral. Get your fill with Brazil nuts or oysters.

Selenium is also required to produce a thyroid hormone called tetraiodothyronine, or T4. Selenium is also needed for the conversion of T4 to the more active form, T3 (triiodothyronine).

Thyroid dysregulation is a massive problem in today’s society, and selenium is a great natural help. T cells are produced via the help of selenium and they kill harmful bacteria that invade the body. As in iron, selenium is important for the development of brain cells.

Sometimes farm animals are deficient in selenium. In these cases, glutathione peroxidase cannot be formed. This should give you some idea of how important selenium truly is, since glutathione peroxidase is vital for cellular health.

Zinc

Zinc is a trace mineral with a slightly better reputation than selenium. Many are aware of zinc issues and as result, zinc supplements have become very commonplace. As with other trace minerals, zinc is better absorbed from animal sources, rather than plant sources.

Foods high in zinc include: oysters, beef, crab, lobster, pork chop, chicken, cashews and almonds. Zinc is a part of every living cell, and more than 75 enzymes contain zinc.

Perhaps now you are beginning to understand the importance of trace minerals. Zinc is a part of every single one of your living cells. Get it from animal sources to best absorb enough zinc!

Your immune system is greatly affected by zinc, which explains its presence in many cold supplements. Within weeks of low zinc in the diet, you will notice decreased immune system functioning. This is because your body has no way of storing zinc properly.

Zinc is also vital for skin health, such as in cases of acne. If you are very low in zinc, you can lose sense of taste and appetite.

As is true of life in general, balance here is key. Excess zinc can impair copper absorption, another trace mineral. This is important to remember, especially if taking dietary supplements.

Fluoride

The case of fluoride is very interesting, as it has been added to the US water supply since the 1960s. This is not without controversy, however. Some have argued that you can no longer ‘opt out’ of water fluoridation, which means you don’t have a choice whether or not it is in your drinking water.

This is controversial because there is no real scientific evidence confirming the benefits of water fluoridation. Since fluoride is added to our water supply, you’re more likely to have too much fluoride than not enough.

While it no doubt lessens cavities, it also causes fluorosis, and the SWALLOWING of fluoride is controversial and in no way beneficial. This is why it is a good substance for toothpaste, but not necessarily drinking water.

Fluoride may also cause bone tissue homeostasis. Since water is the main source of dietary fluoride, its bioavailability becomes important. 50-80% of fluoride is absorbed, which is why over-fluoridation is a potential problem.

Iodine

Iodine is another important trace mineral and one which you are likely familiar with. Also important to triiodothyronine (T3) and thyroxine (T4), iodine is added to forms of salt. Besides this, sea foods are the best sources of dietary iodine. Besides seafood, iodine can be found in beef liver, potato, turkey and eggs.

Lack of iodine inhibits the production of thyroid hormones. This means more and more TSH (thyroid stimulating hormone). This causes a goiter, which is an unpleasant growth found in the neck region. Mild iodine deficiency has also been linked to lower IQ scores.

Copper

Our last topic today will be copper. Copper deficiency, usually caused by over-supplementation of other minerals, is called Menkes’ syndrome.

Copper is best found in beef, seafood and nuts. Liver and oysters are the absolute best sources of copper, and you can even sneak in some chocolate if you really want to.

Copper is also part of superoxide dismutases, enzymes involved in antioxidant reactions. This means it’s vital to fight cellular damage, which will help stop aging-related problems.

You are probably now starting to understand the importance of not only a good diet but also the importance of trace minerals.

Watch this video – Trace Minerals Facts – Important minerals you need and the foods that contain them

Written by Casey Thaler

Author Bio:

Casey Thaler, B.A., NASM-CPT, FNS is an NASM® certified personal trainer and NASM® certified fitness nutrition specialist. He writes for Paleo Magazine®, The Paleo Diet® and Greatist®. He is also an advisor for Kettle and Fire and runs his own nutrition and fitness consulting company, Eat Clean, Train Clean®.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The Easy Salt Guide – What You Need to Know

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

It seems like such a simple thing, but it’s a bundle of confusion for people concerned with their health. Cultures around the world cherished it for thousands of years, some even fighting wars over the precious mineral.

Yet now salt is consistently demonized as unhealthy, one of the most dangerous foods you can eat. This dietary villain has been blamed for causing serious problems like high blood pressure, heart disease, and even strokes.

Who’s right, and who’s wrong?

Should salt have a place in your diet?

Let’s take a trip down the rabbit hole and found out!

The Salt Controversy

It seems like everyone has a different opinion about salt. Some people use it liberally; others avoid it like the plague.

For some serious Paleos, just the fact that our ancestors were eating hardly any salt (at least in the forms it’s consumed in today) is reason enough to avoid it.

But just because something might not be technically “Paleo” doesn’t mean we should write it off. Mattresses and the Internet aren’t Paleo either, but that doesn’t stop us from using them!

The best course: use science to assess the health pros and cons to determine whether it should have a place in our modern lifestyles.

Is Salt Bad for You?

The most common criticism against salt is that too much of it raises blood pressure, in turn elevating your risk of having a heart attack or stroke. But, this isn’t exactly true!

Research shows that sodium reduction only has a modest impact on blood pressure (and cardiovascular outcomes).Too much salt can lead to hypertension. But the average Paleo eater shouldn’t be concerned.

We’re supposedly eating much more sodium now, which explains the higher rates of hypertension and heart disease. That’s how the story goes, anyway. Yet the average American consumes around 3,700 milligrams of sodium per day—an amount that has remained consistent for the last 50 years!

Plus, as Chris Kresser pointed out, the Intersalt Study (whose results many mainstream healthcare professionals point to when asserting a sodium-high blood pressure link) doesn’t establish a clear pattern between blood pressure and average salt intake.

When you plot the average salt intake against the average life expectancy by country, you’ll find that higher salt intake is actually correlated with longer life expectancies. (That doesn’t mean higher salt intake leads to longer life expectancies, but it shows it’s at least compatible with them.)

So it’s not as simple as “high sodium intake causes high blood pressure.” There are plenty of other factors to think about. Everything from physical activity and stress levels to alcohol consumption and age. Recent studies published in the New England Journal of Medicine suggest that blood pressure might be more closely tied to potassium intake.

Not Enough Salt Leads to Serious Health Problems

Here’s something a lot of people don’t think about.

Too little salt intake can cause serious problems because sodium is an essential nutrient. We need at least 500 milligrams a day just to stay alive.

We usually find salt in the blood and lymph fluid because it helps your body maintain the plasma volume needed for your metabolism to function. In addition, it helps with “tissue perfusion” (the process by which your body delivers blood to capillaries in the tissue).

Salt also helps with digestion because chloride ions (most people forget that salt consists of sodium and chloride) are secreted in gastric juice as hydrochloric acid, which helps to break down food.

Sodium is an electrolyte, too. That means it helps maintain a normal pH level in the blood, regulates the amount of water in the body, controls muscle contractions, and much more.

How Much Salt to Eat?

Over the years, mainstream health organizations keep lowering the daily recommended sodium intake.

The USDA recommends no more than 2,300 milligrams of sodium daily. The American Heart Association is even stricter, saying that 1,500 milligrams a day is “desirable”.

Like many other nutrients, there seems to be a “Goldilocks amount” (not too little, not too much)—a range where we can thrive.

This is backed up by research. A 2014 meta-analysis found that mortality and salt intake formed a U-shaped curve. Mortality rates increased with both very low and very high salt intakes, but fell off in the middle.

Around the world, most people consume a range between 1.5 and three teaspoons a day, which seems to pose the lowest risk for health complications. Chris Kresser, after reviewing numerous sodium intake studies, recommends between 1.5 and 3.5 teaspoons a day (3,000 to 7,000 milligrams).

If you are very physically active and sweat a lot (endurance athletes in particular), you can consume an amount at the high end of that range.

Deciding Which Kind of Salt to Use

Even when you aren’t afraid of a little salt, you’re faced with another dilemma.

You have to decide which type of salt to eat. This can be more challenging than you’d think, especially when salt’s place on grocery store shelves seems to be getting consistently longer as new varieties are introduced.

Let’s take a look at some of the most common kinds around and weigh the pros and cons.

Table Salt

Common table salt is mined inland and heavily refined. It’s heated at extreme temperatures and ground during processing to remove trace minerals and impurities.

Heavily-ground salt tends to clump together, so manufacturers add chemicals (called “anti-caking agents”) like sodium silicoaluminate or sodium ferrocyanide to make it flow out salt shakers freely.

Iodine is often added as well, and has been done so in the United States since the 1920s to help prevent goiters. The Salt Institute says that about 70 percent of table salts are iodized.

Table salt is the cheapest salt around, but it’s also the most processed and stripped of trace minerals. There are better options available.

Sea Salt

Sea salt is made by evaporating seawater and collecting the salt that remains.

It’s mostly sodium chloride (like table salt), but it also contains other trace minerals like potassium, iron, and zinc. Just how many of these trace minerals (and in what amounts) depends on where the sea salt is harvested and how it’s processed.

Sea salt is usually less ground than refined table salt, leaving it with larger crystals and a more intense flavor.

Celtic Salt

Celtic salt is a type of sea salt that originally became popular in France. It’s harvested in the Brittany region from the Celtic Sea.

This salt is much less processed than table salt, as many producers use hand raking to collect it. Celtic salt is grayish and also contains a bit of water, so don’t worry if you buy some and find it’s a bit moist!

Fleur de Sel

Fleur de sel means “flower of salt.” It’s a gourmet sea salt sourced from the Atlantic Ocean in the Brittany region of France.

Most fleur de sel is collected by hand with a rake because the crystals are incredibly fragile. The light processing also helps preserve trace minerals.

Fleur de sel harvesting always occurs in the summer, when harvesters collect the young crystals which form on the surface of salt evaporation ponds. This gives them a nice ocean smell.

Because of its fragility, fleur de sel isn’t used for seasoning dishes since it melts and deteriorates at high temperatures. Instead, try sprinkling it on a dish right before you eat it. This works on everything from asparagus, dates wrapped in bacon to cake!

Alaea (Hawaiian) Salt

Alaea salt is a coarse, unrefined sea salt with a distinct pink/brownish color.

Harvesters collect it by hand from Hawaiian salt ponds, the beds of which mix with red alaea volcanic clay.

The lack of heavy refining helps to preserve trace minerals. Alaea salt also has a lower sodium content than typical table salt.

Flaked Sea Salt

Flaked sea salt has a completely different crystal shape than other sea salt varieties. You’ll find it in soft pyramid-like flakes, which makes it dissolve quickly when heated. These flakes are dry and usually sparkly.

Because of its delicate nature, flaked salt is another great “finishing salt” that goes great on freshly cooked seafood and vegetables. It’s easy to take a pinch in your fingers, crush it between them, and sprinkle it on.

Harvesters filter and boil seawater until the salt crystallizes on pans before removing it by hand. The process removes impurities without stripping all the trace minerals.

One of the most popular brands is Maldon, named after where it’s harvested on England’s Essex coast.

Kosher Salt

Kosher salt was (and still is) used for religious purposes. It helps extract blood from meat, a requirement before it can be eaten.

Kosher salt comes from inland salt mines like table salt, but it’s less processed and contains fewer additives and anti-caking agents. Its flaky, coarse structure makes it perfect for curing meat (a step in the koshering process).

It has a different shape than table salt, which makes it easier to pick up with your fingers and spread on your food. This makes it extremely popular among chefs!

Kosher salt doesn’t contain iodine.

Himalayan Pink Salt

Himalayan pink salt is harvested in Pakistan from the Khewra salt mines, one of the largest salt mines in the world.

It’s actually a type of rock salt. Rock salt comes from oceans that dried up millions of years ago and left their salt behind, where it was compressed while submerged in the earth’s crust.

Himalayan pink salt crystals are hard and dry—great if you like using salt grinders. That can make for an intense flavor. They also contain a laundry list of trace minerals. The iron oxide gives the salt its distinctive pink color.

Watch this video – Easy Salt Guide – Which Type of Salt is The Healthiest? | The Cooking Doc®

The Bottom Line

Most of us Paleos shouldn’t be too concerned about salt.

Consider this: processed, pre-packaged foods and restaurant foods make up an astonishing 77 percent of the average person’s daily sodium intake. But Paleo steers us away from those foods, so your sodium intake is already drastically lower than average.

According to the CDC, the three biggest contributors of sodium in American diets are bread/rolls, processed and cured meats, and pizza. You probably aren’t eating much of that stuff!

Because you aren’t feasting on sodium-laden foods, you have some leeway to cook with salt and use it to season your meals.

You’re better off avoiding regular table salt because the refining process removes trace minerals and introduces chemical additives. Opt for a less refined natural salt for more intense flavor as well as extra trace minerals.

Which salt you go with is a personal choice that comes down to a variety of factors. There’s flavor, convenience, and cost to think about. And the texture and shape of the salt crystals determine how they interact with your taste buds and food. Choose your salt based on flavor, not mineral content. Just make sure you get iodine through other foods!

Feel free to experiment with any of the natural salts above and figure out which kind you like the best. The differences in trace mineral content between them are negligible, so that doesn’t have to be the deciding factor. Use salt mainly for flavor, not nutrition.

Finally, because most natural salts don’t contain iodine, make sure you’re getting enough from other iodine-rich food sources like fish, seaweed, berries, and eggs.

No Need to Obsess

Salt is one of the most confusing health topics around.

But for the vast majority of us who follow a healthy Paleo diet, it’s not something to obsess about.

The key: stay away from salty processed foods. This frees up plenty of room to cook with salt and use it to season your food to taste. It’s hard to go overboard just doing that.

When all else fails, listen to your body. There could be good reason why you’re craving something salty, especially after a lot of physical activity.

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

The 9 Best Paleo Probiotic Foods That Aren’t Yogurt

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Sure, you know that probiotics are key to your digestive health, but these microorganisms have tons of other health benefits to offer. To make sure you’re getting enough, here are the top Paleo-friendly probiotic foods!

Probiotics: It’s a topic that’s impossible not to hear about, especially if you hang around other health-conscious types. Even mainstream nutrition organizations have gotten on board.

Many of us understand we probably need more probiotic foods in our lives for ideal health. But we come up short because we aren’t sure exactly how to do it.

Keep reading for a rundown of what probiotics do, how they can help you, and most importantly, where we can find them in our foods.

Why Probiotics Are Essential to Your Health

Let’s start at the beginning.

“Probiotics” is simply a term for foods that contain live bacteria cultures.

If that makes you cringe, bear with me for a second. It’s easy to associate “bacteria” with only the nasty stuff (like salmonella) because that’s what we hear about all the time. But the types of bacteria found in probiotic foods are actually good for you.

But they aren’t just good for you – they’re essential for health! Your digestive tract includes around 100 trillion microorganisms. Over 400 different species of bacteria exist in this delicate ecosystem. Some of them are helpful; others are potentially dangerous. Probiotics help balance our digestive tracts with more good bacteria.

Problems arise when the “bad” bacteria overwhelm the “good.” So many aspects of health – everything from digestion and the immune system to our weight and even our mental health – hinge on maintaining a balance. Scientists have only scratched the surface of just how deeply these connections go.

The Best Paleo Probiotic Foods

Incorporating more probiotics into your diet can transform your health. It doesn’t take a ton of these foods to make a big impact.

Here are some of the best sources of paleo-approved probiotics and how they can help change your life:

1. Apple Cider Vinegar

Apple cider vinegar isn’t technically a probiotic. It’s actually a prebiotic, which means it helps feed the probiotics in your gut. The fermented apples it’s made from contain pectin, a soluble fiber essential for proper digestion.

How does it work? Pectin binds to unnecessary products in your digestive tract, which slow nutrient absorption. Some of these waste products include harmful bacteria and other toxins. Pectin then carries away the waste (through bowel movements). The result: the probiotics are left free to grow and keep protecting your gut.

If you want to give apple cider vinegar a try, look for the raw unfiltered stuff. The bottle should be cloudy, with murky strands of bacteria (called “the mother”) at the bottom. Bragg’s is one of the most popular choices around.

Apple cider vinegar has a strong tangy flavor, but it goes great in homemade salad dressings.

2. Dark Chocolate

Yes, you read that correctly.

Dark chocolate is an extremely popular treat and a staple of many of our dessert recipes on the Paleohacks blog. But it isn’t just delicious; it’s also good for your gut.

Until recently, scientists understood that many of dark chocolate’s health benefits come from flavonoid compounds in cacao beans, but they weren’t exactly sure how flavonols work.

A 2014 Louisiana State University took them one step closer. Researchers found that friendly bacteria already in the gut, including Lactobacillus and Bifidobacterium, ferment the flavonol compounds. You keep your gut bacteria healthy by giving them plenty of fuel to “feed on.” As this occurs, large flavonol molecules are broken down into smaller, easy to absorb ones that create anti-inflammatory effects.

Stay away from milk chocolate and most chocolate candies. The darker the chocolate, the better. Shoot for dark chocolate with at least 70 percent cacao because it’s the beans that contain the all-important flavonols.

Below are some paleo friendly dark chocolate recipes:

• Dark Chocolate Almond Cups
• Dark Chocolate Lava Cake | Paleo Recipe
• Dark Chocolate Applesauce Brownies
• Dark Chocolate Bacon Bark | Paleo Recipe
• Dark Chocolate Pistachio Bark
• Chocolate Turmeric Truffles with Coconut Oil | Paleo Recipe
• Coconut Oil Chocolate Fudge
• Coconut Flour Chocolate Chip Cookies
• Golden Turmeric Hot Chocolate
• Double Chocolate Raspberry Cookies | Paleo Recipe
• Keto Chocolate Chip Cookie Dough

3. Microalgae

Whether you’re seasoning your food with sea salt or chowing down on some wild-caught salmon, our waters offer an abundance of health-promoting options.

Let’s talk about one you might have overlooked: algae. When you think “algae,” an image of massive kelp floating in the ocean might come to mind. But there are actually a huge range of algae types and sizes. Some of the smallest, microalgae, pack a nice probiotic punch.

Microalgae comprise a mixture of plant including cyanobacteria, chlorella, spirulina, as well as brown, green, and red algae. Microalgae has been proven to increase the amount of friendly Lactobacillus in the intestinal tract.

Consumption has also been linked to decreased cholesterol, reduced inflammation, and protection against oxidative damage. Algae are also extremely high in protein, vitamins, and minerals like iron and zinc.

You can find popular microalgae varieties, like spirulina and chlorella, in the supplement section of upscale grocery stores (Whole Foods, Trader Joe’s, etc.) or at vitamin shops or speciality health food stores. Looking online is another good option, especially if you like to order in bulk.

Powder forms of microalgae go well in smoothies or even plain old water. You can also sprinkle powdered algae on Paleo-friendly desserts like chocolate brownies or even ice cream for a nice flavor and nutrition boost. If you prefer, you could buy microalgae in capsule form and treat it like a nutritional supplement.

4. Sauerkraut

Sauerkraut (which means “sour cabbage” in German) is made by fermenting shredded cabbage with lactic acid bacteria. It’s extremely popular in Eastern Europe and a German cuisine staple. You can use it as a relish for meat and sausage dishes.

Raw sauerkraut is an excellent source of friendly bacteria. A 2007 study published in the journal of Applied and Environmental Microbiology found that it contains a mixture of over 13 different strains of gut-protecting bacteria. It’s been proven to help digestive issues like leaky gut, constipation, and diarrhea.

Beyond its high probiotic content, sauerkraut is high in fiber as well as vitamins K2, B, and C, and is also a rich source of iron and manganese.

If you buy sauerkraut at the store, stick to unpasteurized varieties to get the healthy bacteria you’re looking for. You can even make your own. Just shred a head of cabbage and rub on salt, then put the mixture into a glass jar with an air-tight lid. A few days later, you’ve got yourself some sauerkraut!

5. Dill Pickles

Pickles are cucumbers that have been… you guessed it, pickled in a solution of salt and water. With time, their natural lactic acid bacteria cause them to ferment.

A fascinating study published in the journal of Psychiatry Research found that increased consumption of pickles and other fermented foods decreased symptoms of anxiety, neuroticism, and social phobia. Pickles are also extremely low in calories and high in vitamin K.

When you’re at the grocery store, avoid pickles that are sold on shelves at room temperature. Those varieties are usually made with a vinegar brine. Vinegar brine doesn’t allow the friendly bacteria to grow. Skip the vinegar brine and go for pickles soaking in salt and water.

What should you do instead? Look for pickles in the refrigerated section. On their labels you’ll find “live and active cultures” or other similar language. Because pickles with live bacteria are few and far between, the companies that sell them like to advertise this heavily.

6. Olives Cured in Brine

Olives are a delicious, Paleo-friendly source of healthy fats and plenty of other nutrients. New research suggests they’re also rich in beneficial bacteria.

After olives are placed in brine, a mixture of water and salt, Lactobacillus bacteria causes them to ferment. It’s these friendly bacteria that makes its way to your intestinal tract. Olives have also been linked to anti-inflammatory, antimicrobial, and antioxidant effects.

Opt for organic olives that have been fermented in brine, not just water. Olives are awesome as a snack on their own, or on Greek salads and in all kinds of Mediterranean dishes.

7. Kimchi

Kimchi is an extremely popular, fermented spicy vegetable dish from Korea. It’s made by mixing a main ingredient (usually cabbage) with other foods and spices like carrots, garlic, red pepper flakes, ginger, onions, and fish sauce. The mixture is then set aside to ferment.

Lactic acid bacteria are the dominant friendly bacteria strain found in kimchi. A massive review of studies linked kimchi consumption to anti-obesity and anti-constipation effects, as well as cholesterol reduction, immune system strengthening, and even improved skin health. Kimchi, or fermented cabbage, can help you lose weight and reduce cholesterol.

The nutrition profile of kimchi varies because everyone has their own spin on how to make it. However, the fermented cabbage base makes it extremely low in calories and high in vitamins A, B, and C, as well as a good source of iron, calcium, and selenium.

8. Kombucha

Kombucha is black or green tea that has been fermented by a symbiotic colony of bacteria and yeast (“SCOBY”). It’s been around for over 2,000 years and probably originated in Japan. But it has recently become popular in Western countries thanks to its delicious taste and health benefits.

Once fermented, kombucha becomes carbonated and contains an array of friendly bacteria. A study published in the journal of Food Microbiology found that kombucha contains strains of Gluconacetobacter, Acetobacter, Lactobacillus, and Zygosaccharomyces bacteria.

It’s this combination of bacteria that makes kombucha so versatile and effective. There are four main health properties: detoxification, antioxidation, strengthening the immune system, and energizing effects.

You can find kombucha at the grocery store, health food stores, and even some coffee shops. If you love it and want to drink every day, making your own is another option. It’s easy! To get started, check out this Simple Guide to Making Kombucha.

9. Beet Kvass

Kvass is a fermented beverage originating in Eastern Europe, where it has been consumed (at least) since the Middle Ages. Traditional kvass is made by fermenting rye, a grain not recommended on the Paleo diet. But now Paleo-friendly versions of kvass have emerged. You can find varieties made by fermenting beets, and even other fruits and root vegetables.

The mild, sour flavor of kvass is definitely an acquired taste. But the health benefits are more than worth it. Besides being a great source of probiotics, the beets help lower blood pressure, give you more stamina during physical activity, and decrease inflammation. They’re also a great source of nutrients: vitamin C, folate, potassium, and manganese.

A Few Tips Before You Get Started

Finding ways to include more probiotics in your diet can help transform your health.

With that said, there are a few things to consider before you get started.

First, it’s better to introduce probiotic foods gradually. Many of us consume these foods only rarely, if at all. Going from no probiotics to shovelling in sauerkraut by the spoonful can shock your system and lead to some nasty side effects like heartburn and indigestion.

Giving your gut time to adjust will help you reap all the benefits without any negative effects. Don’t be afraid to start small – just a teaspoon of fermented vegetables or a few spoonsful of your probiotic of choice will do. You can always add more as your gut flora adjust.

Finally, probiotic supplements are available if you can’t stand any of the foods or drinks above.

If you want to go that route, just make sure to do your homework and don’t just pick up the first thing you see on the shelf. Look for brand quality, the number of colony-forming units (CFUs) per dose, and ensure that your supplement contains multiple bacterial strains.

Watch this video – Probiotics Benefits + Myths | Improve Gut Health | Doctor Mike

The Bottom Line

Probiotics might be trending in the world of health, but this trend lives up to the hype. A solid foundation of Paleo vegetables, fruits, and animal protein will take you a long way toward vibrant health. Probiotic foods are the perfect “supplement” to this diet because they’ll keep your gut bacteria balanced and healthy – exactly how it’s supposed to be.

Written by Corey Pemberton

Author Bio:

Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast. Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large. One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook