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Kefir is a thick drink made by fermenting milk with kefir grains composed of lactic acid bacteria. The grains culture the milk, infusing it with healthy organisms. The result is a tangy drink similar to yogurt that supports a healthy gut and offers numerous other health benefits. Kefir is a healthy addition to any diet.
NutritionProbiotics
Kefir contains certain healthy bacteria that is not available in yogurt, including Lactobacillus Caucasus, Leuconostoc, Acetobacter species, Streptococcus species, Saccharomyces kefir and Torula kefir. These beneficial microorganisms may help support digestive health and prevent the growth of harmful bacteria in the intestines.
Vitamins, such as vitamin K and B-12, are produced in the gut, and the probiotics in kefir may potentially help facilitate this production. Kefir is the most nutritious and beneficial foods on the planet, dairy product that not only offers a wide range of vitamins and minerals, but also provides a variety of probiotic organisms and powerful healing qualities, is kefir pronounced /kəˈfɪər/ kə-FEER).
The word “kefir” is derived from the Turkish word “keif”, which literally translates to the “good feeling” one has after drinking it. (1) Traditional cultures have attributed healing powers to kefir for centuries, but it has only recently become the subject of scientific research to determine its true therapeutic value.
What is Kefir? Glass of kefir and green apple
Kefir is a fermented milk product that originated centuries ago in the Caucasus mountains, and is now enjoyed by many different cultures worldwide, particularly in Europe and Asia. It can be made from the milk of cow, goat, or sheep. It is slightly sour and carbonated due to the fermentation activity of the symbiotic colony of bacteria and yeast that make up the “grains” used to culture the milk.
The various types of beneficial microbiota contained in kefir make it one of the most potent probiotic foods available.
Kefir is a rich source of many different vitamins, minerals and essential amino acids that promote healing and repair, as well as general health maintenance. (2) Kefir contains high levels of thiamin, B12, calcium, folates and Vitamin K2. It is a good source of biotin, a B vitamin that HELPS the body assimilate other B vitamins. The complete proteins in kefir are already partially digested, and are therefore more easily utilized by the body. Like many other dairy products, kefir is a great source of minerals like calcium and magnesium, as well as phosphorus, which helps the body utilize carbohydrates, fats and proteins for cell growth, maintenance and energy. (3)
Kefir has positive effects on gut and bone health
Kefir is a potent probiotic, consisting of both bacterial and yeast species of beneficial flora, and helps protect against gastrointestinal diseases. It has also been demonstrated to improve lactose digestion in adults with lactose intolerance. (4) In addition to providing the gut with healthy symbiotic microflora, many studies have also demonstrated the anti-fungal and antibacterial properties of kefir. (5) Certain bacteria strains from the kefir culture have been shown to help in treating colitis by regulating the inflammatory response of the intestinal cells.
(6)As we know, vitamin K2 is one of the most important nutrients that is greatly lacking in the American diet.
(7) Vitamin K2 is a product of bacterial fermentation, so kefir is a likely a good source of this nutrient.
(8) Vitamin K2 plays a key role in calcium metabolism, where it is used to deposit calcium in appropriate locations, such as in the bones and teeth, and prevent it from depositing in locations where it does not belong, such as the soft tissues and the arteries.
(9) Since kefir is high in calcium and phosphorus and also contains vitamin K2, drinking kefir is likely beneficial to bone health, providing the essential minerals needed for bone growth as well as the vitamin K2 needed to effectively deposit those minerals in the bone.
Kefir modulates the immune system
Certain compounds in kefir may play a role in regulating immune function, allergic response, and inflammation. Kefiran, a sugar byproduct of the kefir culture, may reduce allergic inflammation by suppressing mast cell degranulation and cytokine production.
(10) Certain bacteria in the kefir culture inhibited IgE production, helping to moderate the body’s allergic response.
(11)Kefir may have an anti-tumor effect. Kefir consumption inhibited tumor growth and induced the apoptotic form of tumor cell lysis, suggesting that kefir may play a role in cancer prevention.
(12) Kefir have even been shown to be effective antimicrobial and anti-inflammatory agents for improved wound healing. (13)
Making your own kefir at home
You can make your own kefir at home. Making kefir is very simple. You can buy kefir grains online at sites such as Culture for Health. Making kefir from raw dairy products is ideal, but if you can use organic full-fat dairy, preferably from a grass-fed animal.
For those who cannot tolerate any form of dairy, kefir can be made from coconut milk, coconut water, and even just sweetened water, which will provide many of the benefits found in dairy kefir.
Nutrition of Kefir
Kefir is a great source of vitamins, minerals, probiotics, and a variety of other unique compounds that can greatly contribute to your overall health and wellbeing.
Functions of Magnesium
Kefir is rich in magnesium, which is an important part of neuromuscular transmission; it acts as a muscle relaxer in the contraction-relaxation process. Magnesium is required in the processes of fatty acid and protein synthesis. It is also involved in the glycolytic pathway, the metabolic pathway for glucose. One of magnesium’s major functions is the stabilization of the adenosine triphosphate, or ATP, molecular structure, which plays an important role in many metabolic pathways in the body.
Magnesium and Calcium
Magnesium is one of the three nutrients important for bone health; calcium and vitamin D complete the trio. Though calcium is the major mineral responsible for bone structure and strength, the body cannot absorb it without magnesium. The presence of adequate amounts of magnesium helps suppress parathyroid hormone, which serves to remove calcium from bone, possibly leading to osteoporosis if unchecked. Kefir contains both calcium and magnesium, and thus may help improve bone health.
Other Health Benefits of Kefir
Kefir's antimicrobial activity improves gut health, controls serum glucose, cholesterol and lactose intolerance, supports the immune system and controls several types of cellular cancer. Further evaluation of kefir is recommended.
Milk Kefir (made with goat, cow, or sheep’s milk)
Kefir is made using a starter culture, which is what ultimately allows the probiotics to form. All probiotic-rich beverages use a starter kit of “live”, active yeast which is responsible for creating the beneficial bacteria. Once fermented, milk kefir has a tart taste that is somewhat similar to the taste of Greek yogurt. How strong the taste is depends on how long the kefir fermented; longer fermentation usually leads to a stronger tart taste and even some carbonation which results from the active yeast.
Coconut Kefir
Coconut kefir can be made either using coconut milk or coconut water. Coconut milk comes directly from coconuts and is made by blending coconut “meat” (the white, thick part of the inside of a coconut) with water, and then straining the pulp out so a milky liquid is left.
Coconut water is the clear liquid that is held inside coconuts naturally, which would come out if you were to crack open the coconut. Coconut kefir is made in the same way as milk kefir, using a traditional starter culture that contains live active yeast and bacteria. Coconut kefir becomes more tart and also fermented once fermented, but tends to be sweeter and less strongly flavored than milk kefir is. |
