It is rich in nutrients and probiotics [1] , and is extremely beneficial for digestion and intestinal health.
Many people consider it a stronger yogurt healthier version.
Here are nine health benefits of kefir are supported by research.
1. Kefir is a fantastic source of many nutrients
Kefir is a fermented drink traditionally made with cow's milk or goat's milk.
By the addition of kefir "grains" of out milk [2] .
No grains in the classic sense, but cultures of yeasts and lactic acid bacteria, the cauliflower-like in appearance.
Over a period of 24 hours or more microorganisms multiply in kefir grains and milk sugar fermented, transformation into kefir.
The beans are then removed from the liquid and can be used again.
That's what kefir (JAR) and kefir grains (spoon) Appearance:
So basically kefir is the drink, but kefir grains are the "starter kit" to produce the drink.
Kefir comes from parts of Eastern Europe and South Asia. The name is derived from the Turkish word meaning keyif "feel good" after eating ( 1 ).
Lactic acid bacteria convert lactose in milk into lactic acid, as bitter as kefir yogurt [3] , but consistency.
Contains a 175 ml (6 ounces) serving of milk kefir ( 2 , 3 )
- Proteins: 6 g.
- Calcium: 20% of the RDA.
- Phosphorus: 20% of the recommended daily dose.
- Vitamin B12: 14% of the recommended daily dose.
- Riboflavin (B2): 19% of the recommended daily dose.
- Magnesium: 5% of the RDA.
- A good amount of vitamin D [4] .
This is 100 calories [5] 7-8 grams of carbohydrates [6] and 6.3 g fat, depending on the type of milk used.
Kefir also contains a variety of biologically active compounds, including organic acids and peptides that contribute to their health benefits ( 1 ).
Free versions of milk kefir made with coconut water, coconut milk and other sweetened liquids. These have the same profile as kefir milk nutrients.
Conclusion: Kefir is a fermented milk drink that has grown from kefir grains. It is a rich source of calcium, protein and vitamin B
2. Kefir is more powerful than the probiotic yogurt
Some microorganisms can have beneficial health effects if swallowed ( 4 ).
Known as probiotics, these microorganisms health in many ways, including digestion, obesity, and mental health (effects on 5 , 6 , 7 ).
Yogurt is a probiotic food is better in the Western diet known, but kefir is actually much more powerful source [7] .
Kefir grains contain about 30 strains [8] of bacteria and yeasts, making it a source of broad probiotics.
Other fermented milk products are made from much smaller tribes, and did not contain yeast.
Conclusion: Kefir contains about 30 different microorganisms, making it a source of probiotic fermented milk products and other much more sophisticated.
3. kefir has strong antibacterial properties
Some probiotic kefir to protect against infection.
This includes the probiotic Lactobacillus kefiri, which is unique to kefir.
Studies show that this can probiotic growth of various harmful bacteria such as Salmonella, Helicobacter pylori and E. coli inhibit ( 8 , 9 ).
Kefiran [9] , is a type of carbohydrate present in kefir antibacterial properties ( 10 ).
Conclusion: Kefir contains probiotic Lactobacillus kefiran kefiri and carbohydrates, both to protect against harmful bacteria.
4. kefir may improve bone health and reduce the risk of osteoporosis
Osteoporosis [10] (porous bones "") is characterized by a deterioration of bone tissue and is a major problem in Western countries.
It is particularly common in older women, and increases the risk of fractures dramatically.
Ensuring adequate calcium intake is one of the most effective in improving bone health and the progression of osteoporosis (paths 11 ).
Kefir made rich milk fat is not only an excellent source of calcium, but also vitamin K2 [11] . This nutrient plays a central role in calcium metabolism and complement was shown that fracture risk of not less than 81% (reduction 12 , 13 ).
Recent animal studies have shown that kefir can increase calcium absorption of bone cells. This leads to improved bone density to help prevent the fractures ( 14 ).
Conclusion: The kefir milk is an excellent source of calcium. In the case of full-fat dairy products, also contains vitamin K2. These nutrients are important for bone health benefits.
5. The kefir can protect against cancer
Cancer is a leading cause of death worldwide.
It is formed when there to an uncontrolled growth of abnormal cells in the body, such as a tumor.
Probiotics in fermented milk products is as tumor growth by decreasing the formation inhibit carcinogenic [12] of the compounds, as well as stimulating the immune system ( 15 ).
This protective role in several laboratory studies (shown 16 , 17 ).
One study showed that kefir extract reduces the number of cells of human breast cancer by 56%, compared with only 14% of yogurt extract ( 18 ).
However, take this with a grain of salt, because it is far tested in life, breathing human beings.
Conclusion: Some animal studies and test tubes showed that kefir can inhibit the growth of cancer cells. It's not been studied in humans.
6. probiotics can help various digestive problems
Probiotics such as kefir can help the balance of friendly bacteria in the gut.
Therefore, it is very effective for many forms of diarrhea (are 19 , 20 ).
There is also much evidence that probiotics and probiotics can work with all kinds of digestive problems help ( 5 )
This includes irritable bowel syndrome (IBS), ulcers caused by H. pylori, and another ( 21 , 22 , 23 , 24 ).
For this reason, kefir can be useful if you have digestive problems.
Conclusion: probiotics such as kefir can treat many forms of diarrhea. You can also lead to significant improvements in various diseases of the digestive system.
7. Kefir is also usually by people who are lactose intolerant can tolerate
Regular milk products contain a natural sugar called lactose [13] .
Many people, especially adults, are not able to break and properly digest lactose. This condition is called lactose intolerance [14] ( 25 ).
The lactic acid bacteria in fermented dairy products (such as yogurt and kefir) convert lactose into lactic acid, as these foods are much lower in lactose than milk.
Can enzymes help break the lactose contained.
For this reason, kefir is generally well tolerated by people with lactose intolerance, at least in comparison with normal milk ( 26 ).
Also note that you kefir, which is lactose-free 100% to make the use of coconut water, fruit juice or other non-dairy liquids.
Below: the lactic acid bacteria are already pre-digested lactose kefir. People with lactose intolerance can often eat kefir smoothly.
8. The kefir can improve symptoms of allergies and asthma
Allergic reactions are caused by inflammatory reactions to environmental harmless substances.
Those with a more sensitive immune system are more susceptible to allergies [15] , which can lead to diseases such as asthma.
In animals, it has been shown that kefir inflammatory reactions in allergy and asthma (suppress associated 27 , 28 ).
Human studies are needed to better explore these effects.
9. kefir is easy to do at home
The past is no health benefits, but important.
If you are unsure about the quality of the recording bought kefir, then you can easily do yourself at home.
Together with some fresh fruits [16] , is one of the healthy and delicious desserts I have ever experienced.
You can buy kefir grains in some health food stores and supermarkets.
It is also available on Amazon ( see here [17] ), with hundreds of comments, descriptions and tips from customers.
There are some good blog posts , [18] and video [19] , such as kefir, but the process is very simple:
- Place 1-2 tablespoons of kefir grains in a small boat. The more you use, the faster the culture.
- Add 2 cups milk, preferably organic or raw. Milk from grass-fed animals [20] is healthy cows. Leave an inch space at the top of the glass.
- You can add a little cream, when full-fat kefir is thicker.
- Cover and leave for 12 to 36 hours at room temperature. That's all.
Once you begin to feel with lumps, it's done. Then gently stretch the liquid, the original kefir grains.
Now place the beans in a new pot with the milk, and the process begins again.
Delicious, fresh and very durable.
Credentials
- ^ probiotics (authoritynutrition.com)
- ^ milk (authoritynutrition.com)
- ^ yogurt (authoritynutrition.com)
- ^ Vitamin D (authoritynutrition.com)
- ^ calories (authoritynutrition.com)
- ^ carbohydrates (authoritynutrition.com)
- ^ powerful source (www.yourkefirsource.com)
- ^ 30 strains (www.culturesforhealth.com)
- ^ kefiran (en.wikipedia.org)
- ^ osteoporosis (en.wikipedia.org)
- ^ Vitamin K2 (authoritynutrition.com)
- ^ carcinogen (en.wikipedia.org)
- ^ lactose (en.wikipedia.org)
- ^ lactose intolerance (en.wikipedia.org)
- ^ allergies (en.wikipedia.org)
- ^ fruits (authoritynutrition.com)
- ^ see here (www.amazon.com)
- ^ Blog Entries (www.cheeseslave.com)
- ^ video (www.youtube.com)
- ^ grass-fed (authoritynutrition.com)
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