Enzymes are undoubtedly a hot topic and there is a lot of information available on the internet. Enzymes are a fundamental element of life. In fact, life could not exist without enzymes. Today in this article, we will be reading some information about some enzymes rich foods.
Enzymes are classified into three broad categories:
- Food enzymes – exist naturally in raw foods and, when consumed, initiate the digestive process.
- Digestive enzymes – generated by the body to break down food into small particles that can pass through the gut wall
- Metabolic Enzymes– generated by the body to carry out a variety of complex biochemical reactions
To have a better knowledge about what are enzymes and what is their role in our bodies, Refer to our article by clicking here.
FOOD ENZYMES. WHY ARE THEY IMPORTANT?
It is widely believed, and incorrectly, that digestion occurs naturally and that the treatment of a nutritional issue is as simple as matching the appropriate nutritional supplement to the disease being treated. For example, vitamin C is used to treat colds, vitamin A is used to treat viruses, and herbal laxatives are used to treat constipation. While this treatment may temporarily ease the symptoms, the comfort is just momentary because the underlying problem of incorrect digestion is not addressed.
Essentially, enzymes are the mechanics that allow your body to function. Despite the fact that enzymes cannot be seen in working, they are the driving force behind practically every biochemical process that takes place in the body, including digestion. Without adequate digestive enzymes, the body is incapable of efficiently digesting food particles, which may result in food intolerances. There are hundreds of thousands of enzymes that are active in every organ, tissue, and fluid, and each one performs a specific purpose. Enzymes are responsible for the contraction and relaxation of our muscles, the stimulation of our nerves, the beating of our hearts, the maintenance of our respiration, and even the ability to think.
THE TOP 20 ENZYMES RICH FOODS.
Each and every person agrees that a good diet is essential for the preservation of a healthy body. But when this diet is filled with nutritional and health-friendly components, then it becomes more advantageous. Like any other component of food, enzymes vary in their amount in different food. Fortunately, there are numerous foods that contain key enzymes, the bulk of which are better ingested raw to reap the maximum digestion advantages.
Here we are listing the top 20 foods that have a comparatively greater amount of enzymes that are useful for the body.
- Raw honey is one of the best food with digestive enzymes as it contains a high amount of the following ;
|Diastases||Diastase was discovered to aid in the breakdown of starch in a study published in the August 2017 issue of the journal Food Chemistry.|
|Amylases||Starch is broken down into glucose and maltose by amylases.|
|Invertases||The sugar called sucrose is broken down by invertases into glucose and fructose.|
|Proteases||Proteins are broken down into amino acids by proteases|
- Honey that has been heated during processing can lose some of its helpful digestive enzymes. so to reap the best digestive benefits of honey can be obtained by consuming it in its raw form.
2. Bee Pollen.
Bee pollen contains almost everything the human body requires to stay healthy.
- It undoubtedly contains a variety of digestive enzymes. Indeed, bee pollen contains nearly 5,000 distinct enzymes.
- Bee pollen benefits are a potent source of enzymes including diastase, amylase, phosphatase, pectase, transferase, and catalase.
- Pollen is also a natural source of lecithin, which aids in the breakdown of lipids so they may be adequately assimilated.
- In addition to containing natural antioxidants, bee pollen can aid in the support of the immune system.
- Bee pollen is a natural preservative that may be added to a variety of dishes, including oats, smoothies, and cereal.
THE FRUIT GROUP
- Bromelain, a protein-digesting enzyme found is in pineapples. This enzyme is well-known for its potent ability to break down protein chains and may aid in cardiovascular, pulmonary, bone, and digestive healing.
- Indeed, bromelain is a superb meat tenderizer as well. Bromelain is available in powdered form to aid in tenderizing tough meats.
- Additionally, it is commonly marketed as a health supplement to assist individuals who have difficulty digesting proteins.
- A study on people with pancreatic insufficiency found that taking bromelain combined with a pancreatic enzyme supplement improved digestion more than the enzyme supplement alone
- Bananas are not only a good source of potassium, but they are also a good supply of enzymes such as amylase & glucosidases. These enzymes break down complex carbohydrates such as potatoes and pasta into easily digestible simple sugars. Due to its affinity for maintaining normal blood sugar levels, scientists have examined glucosidase’s function in diabetes treatment, as well as its antioxidant characteristics.
- Bananas also include dietary fiber, which helps to assist digestion and the growth of beneficial bacteria in the stomach. Two-month research of 34 women examined the link between banana consumption and gut bacterial proliferation. Women who ate two bananas daily had an increase in friendly intestinal microbes. Learn more about what dietary fibers do in our new article here.
- They include lipase, an essential enzyme for fat metabolism and digestion.
- Although the body produces lipase, eating avocados or taking a lipase supplement aids digestion. It may also help reduce bloating.
- Lipase may help with indigestion. Avocado also helps the immune system, notably in celiac disease or gluten sensitivity. Adding this super enzyme food to your diet, however, provides a slew of extra nutritional benefits.
Like pineapples, papayas contain proteases that aid in the digestion of proteins. They do, however, contain a distinct class of proteases known as papain.
- The amount of papain in the fruit reduces as it ripens. That is why it is preferred to have papaya raw for maximum digestive perks. But it is advised to eat this fruit in moderation due to its high-fat content.
- It is also a vital enzyme for alleviating heartburn, according to Harvard Health.
- Additionally, papain is marketed as a meat tenderizer and digestion enhancer. Consuming a papaya-based mix has been demonstrated to help alleviate IBS-related digestive symptoms such as constipation and bloating.
- Mangos are sweet and appetizing. They include amylase enzymes that aid in the breakdown of complex carbs into glucose and maltose.
- Because the enzymes become more efficient as the fruit ripens, go for sweet, ripe mangos rather than green mangos. This also explains why the fruit becomes more flavorful as it ages.
- Mangos can aid in digestive system regulation. They include both amylase enzymes and dietary fiber, which can aid in constipation prevention.
- Making to our list of food with digestive enzymes is Kiwi. It is an edible berry that is often studied to ease digestion. it also helps avoid bloating and the resulting sense of being overstuffed.
- It contains digestive enzymes, including actinidain, a protease. This enzyme aids protein digestion of protein gluten and gelatin and is used to tenderize tough meat.
- A variety of human research has also discovered that kiwifruit assists digestion, lowers bloating, and aids in constipation relief.
- Apricots contain a treasure trove of enzymes including invertase, which facilitates quick energy absorption in the body by breaking down sucrose into glucose and fructose.
- Apricots may also assist in the breakdown of fatty buildups in the liver and promote cell regeneration.
- A study was done recently showed the use of Japanese apricots may improve digestion and help to relieve acid reflux and related symptoms in elderly people especially.
THE VEGETABLE GROUP
- For thousands of years, ginger has been used in cooking and traditional medicine.
- In addition to its nausea-fighting properties, the ginger root contains a digestive enzyme known as zingibain, which aids in the digestion of other nutrients.
- Ginger is very effective at stimulating a sluggish gastrointestinal tract. So ginger-containing food and drinking beverages are always a good option to boost up the metabolism.
Next on our enzyme foods list is Garlic.
- It includes a sulfur compound called allicin, which is a potent antioxidant and antibacterial agent. This complex is formed when the garlic clove is chopped, minced, diced, or pressed. These procedures cause a disruption in the cellular structure, allowing the previously isolated alliin to combine with an enzyme called alliinase.
- They combine during the next 5-10 minutes to generate a new phytonutrient component called allicin, which contributes to raw garlic’s numerous health advantages.
- Hydrolases, esterases, and phenol oxidases are just a few of the enzymes included in this category of food enzymes.
- Mushrooms are among those plant-based foods that help us avoid obesity, heart disease, and mortality in general.
- Due to the high selenium content of mushrooms, consuming them helps to increase the activity of liver enzymes.
- Onions contain both alliin, a sulfur-rich phytonutrient, and the alliinase enzyme.
- When the onion is chopped, sliced, or diced, the freshly shattered cellular structure releases these two constituents, which begin to mix. The finer the cutting, the more significant the conversion of the sulfur component.
14. Lemon and Lime.
- Lemon and lime juice act similarly to our natural digestive enzymes, which means they can aid in digestion while also relieving discomfort from wind and bloating.
- Lemon water is good for your liver. Lemon has been shown to stimulate the liver to create more enzymes than other foods.
THE FERMENTED FOODS
- Kimchi is a spicy side dish popular in Korea made from fermented vegetables. This fermentation adds healthy bacteria to this enzyme food, which generates digestive enzymes beneficial to the GI tract and overall health.
- Kimchi is made up of Bacillus species bacteria that create proteases, lipases, and amylases. These enzymes are responsible for the digestion of proteins, lipids, and carbohydrates, respectively.
- In addition to improving digestion, several other health benefits of kimchi have been discovered. Cholesterol and other risk factors for heart disease may be reduced more effectively when this food with digestive enzymes is consumed.
- In a study of 100 young, healthy people, those who ate the most kimchi had a massive decrease in total blood cholesterol.
16. Soy Sauce
Although this condiment is frequently used to provide a salty flavor to foods, there is much more to it than its flavors which is why it’s on the list of enzyme-rich foods. It is produced by fermenting soybeans, water, wheat, yeast, and salt.
- It contains amylase and glucoamylase. These enzymes assist the body with breaking down proteins and carbohydrates.
- In 15 people, a soy sauce broth stimulated stomach juice production, similar to the effects of coffee improving overall digestion.
Miso is a condiment that is widely used in Japanese cuisine. It is produced through the fermentation of soybeans with salt and koji, a type of fungus.
- Koji that is used in the making process has digestive enzymes such as lactases, lipases, proteases, and amylases.
- Research has demonstrated that the bacteria in miso can help alleviate symptoms associated with digestive issues, such as irritable bowel disease.
- Plus, miso is a good source of probiotics, thanks to the fermentation process. The combination of digestive enzymes and beneficial bacteria in the gut is a powerfully healthy dose for the digestive system.
Tempeh is well-known in vegetarian circles as an excellent source of protein that may be substituted for meat.
- Its fermentation process transforms soybeans into a cake-like substance.
- Tempeh has naturally occurring bacteria that help with digestion, and the fermenting process preserves the digestive enzymes.
Kefir is a fermented milk beverage that is popular among those who practice natural health.
- Kefir “grains” are added to milk. These “grains” are actually yeast, lactic acid, and acetic acid bacteria cultures.
- It includes several digestive enzymes, including lipase, proteases, and lactase.
- In kefir, there are more gut-friendly, naturally occurring microorganisms that promote digestion than there are in yogurt.
- Research finds that kefir aided in the digestion of lactose in those with lactose intolerance.
- It also has bacteria that help maintain optimal gut health and may help prevent flatulence.
Sauerkraut is a type of fermented raw cabbage with a unique sour flavor that is often served as a side dish.
- Additionally, the fermenting process incorporates digestive enzymes, making sauerkraut an excellent source of digestive enzymes.
- It contains a number of enzymes as well as Lactobacillus Plantarum, a lactic acid bacterium.
- Sauerkraut is also a probiotic meal since it includes beneficial gut bacteria that aid digestion and immunity.
Simply ensure that the sauerkraut is raw and not pasteurized. Pasteurizing sauerkraut kills the beneficial bacteria and inactivates the enzymes.
HOW TO REAP MAXIMUM BENEFITS FROM ENZYME FOODS.
- All the above-mentioned foods are usually raw or fermented. which means the maximum advantage from them can be obtained in their natural form. At temperatures close to boiling, the chemical links that maintain the structure of food enzymes together begin to disintegrate. As a result of the resultant loss of three-dimensional shape, enzymes become unable to fit their target substrate molecules and eventually cease to operate or don’t function properly as they were designed to. So it is advised to eat them raw or in the most possible natural form.
- These enzymes rich foods are usually consumed either raw or cooked. Consume these enzymes by sprinkling sauerkraut over a vegan hotdog, topping a salad dish with kimchi, or marinating tofu in miso sauce.
- Eat slowly and fully chew your meal. This gives amylase (a carbohydrase enzyme present in saliva) additional time to break down your food, thus jumpstarting digestion.
- Maintain enough hydration, but avoid flooding your belly. Sip throughout the day and you’ll put those enzymes to work!
KEEPING UP THE DIGESTIVE ENZYME LEVEL WHILE AGING.
Although the body creates digestive enzymes, aging, and certain health conditions might impede it. Consuming fresh fruits and vegetables such as mangoes and bananas, as well as fermented foods such as sauerkraut and kimchee, help supplement digestion and gut health with additional enzymes. But with aging, those who lack adequate digestive enzymes or who wish to encourage good digestion might consider adding digestive enzymes supplementation to their diet. Take them with meals, as your body requires the enzyme to digest the food.
When choosing a digestive enzyme, it’s beneficial to have an understanding of which items cause discomfort. More precisely, a broad-spectrum supplement may aid in the improvement of inadequate nutritional absorption. In general, if you’re seeking a well-balanced digestive enzyme supplement, check for the label to state “enzyme blend.” Enzymes work for about 45 to 60 minutes after taking them.
As with any supplement, consult your healthcare professional prior to using an over-the-counter digestive enzyme to ensure that it is safe for you.
Numerous foods that are high in enzymes are also high in calories. As such, if you are overweight, there may be reasons for avoiding excessive consumption in the name of improving your enzyme intake. For these reasons, enzyme supplementation is a good option for improving your enzyme consumption and thereby optimizing your health.