While you may have heard a lot about probiotics, you may not be familiar with kefir. This food is very popular in natural health support circles. Because kefir contains nutrients and beneficial bacteria that can help maintain a healthy gut. Stay with us for the rest of this article to learn what kefir is and what are the healing properties of kefir for health and also learn how to make kefir at home.
Is kefir one of those things that are considered healthy for a short time but do not last long, or can it be a valuable nutrient that supports and strengthens your diet?
We will help you unravel this mystery so that you can draw conclusions and make decisions.
What is Kefir?
Kefir is a fermented beverage made from what consumers and kefir producers call “grains.”
But these grains don’t grow on plants. They’re not a type of grain or anything similar in the food pyramid.
Kefir grains are made up of yeast and bacteria. They’re small, clear, white, gelatinous spherical crystals that look like small pieces of cauliflower.
There are two types of kefir: water kefir and milk kefir.
Kefir Buttermilk
Kefir whey grains are primarily composed of Lactobacillus brevis, Streptococcus lactis, and Saccharomyces cerevisiae.
However, other bacteria and yeasts are also present in and on kefir grains.
When water kefir grains are added to a mixture of sugar, water, and nuts, they ferment the drink, consume the sugar and minerals, and release beneficial bacteria that can form in the gut.
Kefir buttermilk grains are also called tibi, kefir sugar grains, and ginger beer plants.
Milk Kefir
Milk kefir grains are primarily made up of the kefir bacteria Lactobacillus.
Kefir grains are added to milk. When they consume lactose, they release probiotics and other compounds into the drink.
After about 24 hours, these grains are separated from the corresponding liquid by sieving.
You can now drink the resulting drink, which contains probiotics, and make more kefir from the grains.
These grains have an indefinite shelf life as long as they are fed with the right ratio of liquid, nutrients, and sugar.
Various studies have found different types of bacteria in kefir grains and milk kefir grains.
However, compared to water kefir, milk kefir requires more research.
If you have access to the grains, which are often sold online and also available at dairy stores, you can make either type of kefir.
Milk kefir is usually sold in pre-packaged bottles. This makes them simpler and more accessible to many people.
Since milk kefir is more common and better studied, we will focus on it rather than water kefir in this article.
Here are 16 proven health benefits of kefir:
Therapeutic properties of kefir.
1. Kefir is nutritious
Milk kefir is usually made from cow's or goat's milk. Some people make it with plant-based milk like coconut or almond milk.
If milk kefir cultures are always used with plant milk, they will eventually die out. This will not happen if they get used to fermenting cow's milk.
Although sugar is used to make kefir buttermilk, the resulting drink does not contain much sugar because the grains use the sugar to ferment the liquid.
Compared to milk kefir, kefir whey contains a lower diversity of microbes.
Milk kefir has a bitter taste, similar to yogurt. Although it is generally thicker than milk, its consistency is thinner than regular yogurt.
There are different brands of milk kefir on the market with different amounts of different essential nutrients. 175 ml of kefir milk contains approximately the following nutrients:
- Protein: 6 grams
- Calcium: 20% of the recommended daily dose
- Phosphorus: 20% of the recommended daily dose
Riboflavin (B2): 19% of the recommended daily dose
- Vitamin B12: 14% of the recommended daily dose
- Magnesium: 5% of the recommended daily dose
- Carbohydrates: 7 grams
- Fat: 6 grams (approximately 60% saturated)
- Calories: 104 kcal
Many of the nutrients in the finished kefir depend on the milk used to prepare the drink.
Kefir grains add bioactive microbes, enzymes, and amino acids to the finished drink.
If you make your own kefir, the final nutrient content will also vary depending on the fermentation time.
Kefir made from non-dairy liquids does not contain as many nutrients like calcium and magnesium as kefir made from milk.
2. Kefir Contains More Probiotics Than Yogurt
Probiotics are microorganisms that improve your health after consumption.
Most people say that taking probiotics is associated with better digestive function and more regular bowel movements.
However, there are other health benefits to taking probiotics:
- Reduced inflammation
- Reduced risk of allergies
- Improved immune system
- Improved skin condition
- Lowered blood pressure
- Weight control
You may think of the popular edible yogurt that contains live active cultures. Many yogurts are rich in probiotics.
Kefir contains over 40 species of bacteria, more than the bacteria found in yogurt.
While yogurt does not contain yeast, kefir contains more than six types of yeast.
Yeast provides more amino acids and vitamins.
3. Kefir Can Colonize the Intestines
Experts say that probiotics cannot provide the desired health benefits if they do not enter the digestive system through stomach acid.
Milk-based kefir is thought to reduce stomach acid and allow beneficial bacteria to invade the large intestine.
In laboratory studies, the probiotics in kefir were tested with an acid that had a pH similar to stomach acid, and the probiotics were able to survive.
The microbes in kefir have even been shown to attach to cells similar to those in the intestinal lining, allowing them to coat the surface of the intestine and help protect it from harmful bacteria.
4. Kefir can relieve stomach aches and digestive problems.
Fermented dairy products containing lactic acid bacteria positively modify the symbiotic microorganisms (microbiota) in the intestine.
It is sometimes called functional edible kefir (pain-relieving food).
This means that kefir has a positive effect on health beyond the main nutrients.
Among other health benefits, kefir can also treat diarrhea.
Certain factors, such as taking antibiotics, can make it harder for the immune system to fight pathogens.
Probiotics help restore the balance of healthy flora and mucus in the intestines, optimizing digestion.
The yeasts present in kefir can treat diarrhea caused by certain bacteria, antibiotics, and irritable bowel syndrome.
The probiotics in kefir also treat the following:
- Irritable bowel syndrome
- Inflammatory bowel disease
Digestive problems are caused by Helicobacter pylori, a bacteria linked to cancer.
5. Kefir May Prevent Infections
While antibiotics kill the bacteria that cause infections, they can also deprive the body of beneficial bacteria.
This can cause an imbalance between good and bad bacteria in the gut, potentially leading to an overgrowth of unhealthy bacteria and yeast.
Some bacteria in kefir, including Lactobacillus kefir, found in milk kefir, can fight infections.
Research suggests that this bacteria can reduce the growth of harmful pathogens, including Helicobacter pylori, Salmonella, and Escherichia coli, which often cause food poisoning.
In one of the studies, they found that even topical application of kefir helps prevent infections and speeds up the healing process of wounds.
This activity may be due in part to the existence of unbelievers; A type of sugar found in kefir.
6. Kefir can relieve symptoms of lactose intolerance
Lactose intolerance occurs when the body cannot properly digest certain sugars found in milk.
Kefir has no problem breaking down lactose.
In fact, kefir grains “eat” the lactose found in milk and convert it into lactic acid.
This creates a drink with a lower lactose content than milk.
The enzymes in kefir can help the body process the sugar found in milk.
In their research, they found that eating yogurt causes less stomach bloating than drinking milk.
The group that drank kefir actually showed better results than the group that ate yogurt.
If you are lactose intolerant, you may be able to reap the health benefits of milk by fermenting it with kefir grains.
You can also make dairy-free kefir with plant-based milks like coconut milk and other nut milks.
Kefir can even be made into a frozen treat like ice cream.
7. Kefir May Prevent Cancer
Cancer is caused by cells that mutate and grow out of control in the body. An example of this disease is a tumor.
Studies show that the good bacteria in kefir can stop the growth of tumors.
Probiotics can slow down enzymes that turn certain compounds in the body into carcinogens.
Kefir may also act as an antioxidant and protect the body’s immune system.
Some studies have looked at the role of kefir in fighting colon cancer. In lab studies, they found that kefir speeds up the destruction of tumor cells.
Additionally, leukemia research has shown that kefir helps kill cancer cells.
Another study compared the possible anti-cancer effects of kefir and yogurt. The above study concluded that kefir extract was more effective in reducing the number of breast cancer cells.
However, some lab studies have shown that kefir does not affect the ability of cancer cells to move and spread throughout the body.
However, kefir does have antioxidant effects that may help reduce the risk of cancer.
8. Kefir May Help Prevent Osteoporosis
Osteoporosis is a disease characterized by a decrease in bone mass and deterioration of bone tissue structure.
This can lead to brittle bones and an increased risk of fractures.
Osteoporosis, a global problem, now affects more than 200 million people and causes 1.5 million fractures worldwide.
One of the most effective ways to maintain bone health and reduce the risk of osteoporosis is to consume enough calcium.
Calcium is not the only nutrient that can help prevent osteoporosis.
Vitamin K2 also helps the body use calcium.
Research shows that taking vitamin K supplements can help prevent bone loss and the risk of bone fractures.
Whole milk contains more vitamin K than skim milk. Making kefir with whole milk can increase the amount of vitamin K you consume and benefit your bones.
Studies have shown that kefir can improve bone mass and structure in postmenopausal women. They attribute this to kefir’s ability to increase the body’s absorption of calcium.
So while a glass of milk and a glass of milk kefir may contain the same amount of calcium, kefir likely contributes more to bone health than milk.
9. Kefir May Relieve Symptoms of Allergies and Asthma.
Asthma is caused by inflammation and allergens. In fact, many allergic reactions are caused by inflammation caused by an overactive immune system.
In some animal studies, kefir has been shown to reduce inflammation associated with allergies and asthma.
They found that kefir significantly suppressed inflammatory factors such as interleukin-4, T-helper cells, and immunoglobulin E.
This in turn has an anti-inflammatory effect.
10. Kefir Can Help You Lose Weight and Lose Fat
The bacteria found in kefir include bacteria such as Lactobacillus gasseri, Lactobacillus paracasii, Lactobacillus amylurus, Lactobacillus fermentum, and Lactobacillus rhamnosus.
These bacteria can help you lose weight and lose fat.
Lactobacillus gasseri increases the size of fat molecules, allowing you to absorb less fat from your meals. Consuming Lactobacillus Gasseri can reduce weight, body mass index, belly fat, and waist and hip circumference. In fact, in one study, they found that belly fat was reduced by 8.5% after 12 weeks of supplementation.
Lactobacillus paracasei increases circulating levels of ANGPTL4, a serum protein hormone that regulates lipid metabolism, leading to decreased fat storage.
Lactobacillus amilorus and Lactobacillus fermentum:
In one study, they found that those who were supplemented with Lactobacillus amylorus or Lactobacillus fermentum had a 3-4% reduction in body fat within 6 weeks.
Lactobacillus rhamnosus has shown significant results in women. When consumed, this bacteria helps the body suppress leptin, the obesity hormone. This hormone increases satiety and increases weight loss by 50% within 3 months.
11. Kefir Helps Preserve Food
This is one of the indirect health benefits of kefir. Fermenting foods prevents the growth of pathogenic bacteria.
Just like in the gut, when good bacteria thrive in fermented foods, the growth of bad bacteria is inhibited. Fermentation has been used for centuries to preserve food.
Kefir can cause salmonella and E. coli and has not eliminated listeria. But breads made with kefir instead of yeast stay fresher longer.
12. Kefir Can Help Detoxify the Body
In the new age, toxic substances are all around us. We ingest these toxins through food cosmetics and other products.
Kefir can be used to detoxify the body. In fact, it is particularly effective against aflatoxins. Aflatoxins are often toxic substances found in our foods. They are spread through mold and infect peanuts.
For example, peanut butter can be a common ingredient, especially if the nuts are not roasted during the manufacturing process.
While purchasing well-processed peanut butter can reduce your risk, it is difficult to completely avoid these toxic substances.
Aflatoxins can also contaminate grains such as corn, soybeans, or wheat, as well as vegetable oils such as flax, soybeans, and canola. The lactic acid bacteria in kefir allow it to capture aflatoxins and destroy them.
So, if you consume kefir regularly, you may be able to detoxify your body from aflatoxins and other fungal contaminants.
13. Kefir is also useful for beauty.
Kefir may also have benefits for the skin. The lactic acid in kefir can inhibit the growth of acne-causing bacteria, while the lactic acid, peptides, and serum in kefir can lighten the skin.
So, if you are looking to lighten your skin or treat acne, kefir can help you achieve overall brighter and clearer skin.
14. Kefir speeds up the wound healing process.
The anti-inflammatory and antimicrobial properties of kefir have a positive effect on wound healing.
In one study, they compared the healing power of kefir gel and gel alone, as part of a conventional treatment called silver sulfadiazine, and using a control group (no intervention).
Kefir gel cultured for 96 hours “showed better results in terms of inflammation, healing, and re-epithelialization of wounds.”
The researchers suspected that the probiotic properties of kefir could also influence this phenomenon. The probiotic properties of kefir can reduce possible disruptions in wound healing and allow the body to achieve a healthy balance.
This in turn speeds up the wound healing process.
15. Kefir Can Treat Nicotine Withdrawal Symptoms
If you’ve ever tried to quit nicotine, you know that withdrawal symptoms can be very serious.
These problematic symptoms include anxiety, depression, and cognitive impairment. In an animal study, they examined whether kefir could help alleviate these symptoms due to its high tryptophan content.
Human studies are needed for definitive confirmation, but the results of the animal study were satisfactory and promising.
The researchers concluded that kefir can be included in the diet of patients with nicotine withdrawal symptoms, which can effectively help reduce anxiety, cognitive decline, and depression.
16. Kefir May Improve Cognitive Function and Possibly Prevent Dementia
You now know that kefir may reduce cognitive performance problems associated with nicotine withdrawal. However, these benefits may be more general in nature. In an animal study, they tested the retention of spatial training in mice and concluded that “oral consumption of kefir can improve spatial learning, mental coherence, and memory in mice.”
Another study, also in mice, found that acetic acid bacteria, like those found in kefir, contain alkaline stable lipids (ASLs), which may halt cognitive decline caused by dementia.
These findings require further study in humans. But so far, the results are promising.
17. Kefir Can Counteract the Effects of Aging
Age and age-related diseases are closely linked to damage caused by oxidative stress.
Both milk kefir and soy milk are rich in antioxidants and may therefore be among the most promising food combinations in terms of preventing oxidative and mutagenic damage.
This means that they can prevent several age-related diseases, such as cancer or dementia, and also increase life expectancy.
How to Make Kefir at Home
Now that you know all about the incredible health benefits of kefir, let’s go over some basic kefir recipes that you might like to try at home.
1. How to Make Raw Milk Kefir
This is a basic recipe for making 2 cups of raw milk kefir.
Ingredients:
- 1-2 teaspoons of milk kefir grains
- Two cups of fresh milk (you can use any type of milk, it does not have to be cow's milk. You can even use milk for vegetarians, such as rice milk).
How to prepare:
1. Pour the kefir grains into a wide-mouthed glass container.
2. Add enough milk to fill the glass container almost three-quarters full.
3. Mix the milk and grains with a plastic or wooden spoon.
4. Cover the jar.
5. Leave it in the same position for 24 hours. This mixture will gradually become sour and thick.
6. Strain the kefir to separate the liquid from the grains.
7. If you wash the fermenter and save the grains, you can reuse them.
8. Drink the resulting kefir or put it in the refrigerator to cool.
If you prefer, you can store it at room temperature for a day or two (make sure to cover it to avoid contamination).
You can then let it cool and consume it.
Many people prefer the taste of milk kefir, and they have for some time now.
This process also allows time for biosynthesis, which results in more folic acid and B vitamins.
2. How to Make Buttermilk with Kefir
This is one of the most important instructions for making kefir.
Buttermilk with milk kefir is cheaper and easier to drink for some people. It is a versatile ingredient and can be used in many recipes.
Of course, if you need to avoid dairy, this is a great option for you.
Ingredients:
- 1/3 cup of water kefir grains
- 1/3 cup of sugar
- 5 to 6 cups of purified water
- Lemon or vanilla extract for flavoring (optional)
How to prepare:
1. Pour one cup of water into a container and add the sugar.
2. Heat this mixture until almost boiling, but be careful not to boil it. Your goal is to dissolve the sugar.
3. Turn off the heat and wait for the mixture to cool.
4. Now add three more cups of water. Pour this mixture into a large glass container.
5. Add another 1 to 2 cups of water.
6. Add the kefir grains and cover the jar.
7. Wait 24 hours for this mixture to become thick and sour.
8. Strain the water to remove the grains. Make sure to use a plastic strainer (not a metal strainer).
9. If you want to improve the taste, add lemon or vanilla extract.
Remember that you can reuse kefir grains, so save them for next time.
Did you notice that you added sugar to this type but not to the milk type?
This is because the bacteria in kefir feed on the lactose in milk, a type of sugar.
3. How to Make Frozen Kefir Yogurt
This is a recipe for a healthy frozen kefir dessert.
If you normally have trouble tolerating the bitter taste of kefir, this can be a unique way to eat kefir.
Ingredients:
- 8 ounces plain unsweetened yogurt
- 1/2 cup sugar
- 1 bottle of milk kefir
- 1 cup malt water
- 1 egg yolk
- Nuts (optional)
Berries of your choice (optional)
You will also need a refrigerator to prepare this type of food.
How to prepare:
1. First mix the malt water, sugar, and yogurt in a bowl.
2. Heat until boiling, stirring at the same time until the sugar is well dissolved.
3. Add the egg yolk and mix quickly.
4. Pour the milk into the kefir and continue stirring.
5. Remove from heat and cover
6. Place the container in the refrigerator.
7. Wait 5 to 10 minutes for the mixture to cool in the refrigerator.
8. Remove it from the refrigerator and pour the mixture into the refrigerator.
9. Finish preparing the ice cream in the refrigerator; this should take about 20 minutes.
10. Add plenty of berries and nuts that you like.
4. How to make kefir cheese
This is one of the easiest instructions for making kefir. You only need one ingredient!
Ingredients:
- 4 cups of milk kefir
In addition, you will need a thick cloth, a plastic sieve, and a glass container.
How to prepare:
1. Place the thick cloth in the strainer, then place the strainer in the glass container.
2. Pour the milk kefir.
3. The cloth and sieve absorb the solid material. The serum is poured into the glass container.
4. Let this process continue for 12-24 hours.
5. After the liquid has stopped flowing, look into the cloth. You see kefir cheese.
6. Remove the cheese and place it in a closed container.
7. Store this cheese in the refrigerator.
Do not throw away the whey; Store it in a separate glass container in the refrigerator. A fermented drink is prepared from this liquid.
As a creamy and tangy cheese, kefir cheese sometimes tastes like goat cheese.
In terms of taste, it can be described as something between cream cheese and sour cream.
5. How to Make a Strawberry Kefir Smoothie
And here is a recipe for a simple, sweet, and delicious healthy drink that you will love.
Ingredients:
- 1 cup of kefir
- 1/2 cup of strawberries (fresh and frozen)
- 1 to 2 tablespoons of honey
- Ice cream molds (optional)
How to prepare:
1. Place all the necessary ingredients in a blender.
2. Blend all the ingredients until the mixture is smooth and uniform.
3. Pour it into a glass and it is ready to drink.
This recipe is written for two servings.
Once you learn how to make it, you will have a good idea and can modify the recipe and make other types of fruit smoothies with other fruits (blueberries, bananas, etc.). Their basic principles are quite similar.
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