Fermented
Miso
6/10 Moderate evidence
Japanese fermented soybean paste; the long fermentation produces bioactive peptides and isoflavone metabolites with cardiovascular and gut benefit.
Active compounds
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Fermentation-derived peptides
Bioactive peptides with mild ACE-inhibitor and antioxidant activity
-
Isoflavones
Phytoestrogens with anti-inflammatory and cardiovascular effects
Helps with
Practical tips
- Preparation
- Stir into warm (not boiling) broth at the end of cooking to preserve cultures
- Recommended amount
- 1-2 tablespoons daily
- Absorption
- Boiling kills the probiotic cultures; add miso off the heat
- Cautions
- High sodium; choose non-GMO organic soybean miso when possible