Everyone needs to know the wonderful health benefits of KEFIR
Kefir is a cultured, fermented milk drink similar to yogurt
— though not as thick as yogurt, kefir has been shown to contain a lot more
nutrients than regular yogurt.
And what’s more — kefir is easier to make and can easily be
prepared at home with only the kefir grains (starter grains) and milk. It is
prepared with Kefir grains. These grains are the main ingredient of this whole
process, as they contain all the yeasts and bacteria needed to ferment the milk
into creamy kefir.
Though not as popular as yogurts yet, Kefir has
been around for millenniums and is a staple food in most cultures around the
globe. This article will discuss the nutritional value and health benefits of
kefir. And you will also find out how to make kefir.
Nutritional Value of Kefir
A 1 cup (240mL) serving of low-fat kefir contains:
- Protein:
9 grams
- Carbohydrates:
12 grams
- Fat: 2
– 3 grams
- Vitamin
B12: 29% of the daily value (DV)
- Calcium:
24% of the DV
- Potassium:
8% of the DV
- Phosphorus:
20% of the DV
- Vitamin
A: 10% of the DV
- Riboflavin
(B2): 25% of the DV
- Magnesium:
7% of the DV
- Sodium:
5% of the DV
- Vitamin
D: 12% of the DV
One cup of kefir contains 110 calories. It contains a number
of bioactive compounds, such as organic acids, probiotics, and peptides.
Health Benefits of Kefir
Based on its nutrients, here are some of the health benefits
of kefir.
1. Improves gut health
Our gut is an ecosystem that contains several different
types of bacteria. These gut bacteria are called good bacteria because they aid
in food digestion and sometimes even help the body to synthesize some nutrients
that are not readily available in the foods that we eat but are necessary for
the body.
For instance, bacteria like the Bacteroides,
Bifidobacterium, and Enterococcus are known to synthesize
vitamins that most people are often deficient in. Kefir contains a healthy
amount of some of these essential bacteria called probiotics to improve your
gut health.
2. Boosts heart health
One of the major causes of heart problems today is an
unhealthy lifestyle. A lot of our foods contain an unhealthy amount of
unsaturated fats and cholesterol that could easily become deposits in blood
vessels, narrowing the passage for blood cells.
Studies have shown that kefir may help lower high
blood cholesterol as well as serum triacylglycerol, which are often responsible
for heart problems and high blood pressure. The numerous probiotics in kefir
have also been shown to be effective in fat metabolism and bile production.
3. Good for liver health
The liver is your body’s purification or filtration center.
It filters out toxins from your bloodstream right before the blood moves to
other parts of the body. Hence the liver gets an unhealthy deposit of fats
whenever you consume foods rich in unsaturated fats.
Kefir can help
protect your life by increasing fat metabolism and lowering
cholesterol levels and triglyceride deposits in the liver.
4. Possesses Antibacterial properties
Bacteria are micro-organisms that cause diseases. Bacteria
are the causes of some of the most common diseases in the world.
While kefir contains a healthy amount of bacteria, those
bacteria in the drink are the ‘good’ bacteria and are not responsible for
diseases. Some of these ‘good’ bacteria even help fight off other
bacteria that are harmful to the body, such as Escherichia coli,
Salmonella, and Staphylococcus aureus.
Kefir also contains a type of carbohydrate called Kefiran,
which is believed to
have antibacterial properties
5. Necessary for healthy bone development
Calcium is the most important nutrient when it comes to
strong bone development. Without sufficient calcium in the body, your bone may
become very fragile and soft.
Kefir contains a high amount of calcium to help your body
form stronger and more rigid bones for easy movements. It also contains vitamin
k2, which the body needs to absorb calcium for bone formation as well as to
prevent calcium deposits in your blood vessels. In addition, drinking calcium-rich
foods like kefir is an effective way
to improve bone health and slow the progression of osteoporosis.
6. Excellent source of essential nutrients
Kefir is an excellent source of essential nutrients for the
body. Aside from the high protein contents of this milk drink, kefir also
contains other important nutrients, minerals, and vitamins such as magnesium,
calcium, potassium, and vitamins K, C, A, and Bs.
7. May prevent cancer
According to medical studies, probiotics in
fermented dairy products have been said to reduce tumor growth by boosting your
immune system. Hence, it is possible that drinking kefir may help in preventing
cancer.
8. Low in lactose and gluten-free
Kefir is a fabulous choice for many people who suffer from
lactose intolerance, celiac disease, or gluten sensitivity. Kefir milk is low
in lactose because its lactic acid bacteria have already pre-digested the
lactose.
Furthermore, kefir grains are not related to wheat or oats.
Therefore, there is no gluten in a typical kefir drink containing only milk and
live cultures.
How to Make Kefir
Before learning how to make kefir, you need to
find a way to get the kefir grains. If you know someone that already makes
kefir, you can ask them to help you out. Conversely, you can also purchase
kefir grains online.
Ingredients:
- Kefir
grains – 1 tablespoon
- Glass
jars
- Plastic
lids (Do not use metal lids)
- Plastic
mesh strainer or sieve
- Cow’s
milk, goat milk, or coconut milk
- Plastic
spoon or wooden spoon (Do not use a metal spoon)
- A
slice of lemon, cocoa, or cinnamon (optional).
Preparation:
- Put
the kefir grains into a clean glass jar and add about 3 cups of fresh
milk.
- Make
sure you leave about 1-inch of space at the top of the jar.
- Place
a plastic lid on top of the jar, but don’t tighten it.
- Place
the jar in a warm place, away from sunlight, for about 24 hours. This way,
it’ll ferment.
- You
will know when it has turned to kefir when the milk has thickened or is
bubbly.
- Next,
tighten the lid over the glass jar and shake well.
- Then
place a plastic strainer or sieve over a clean jar, and strain the kefir
into the jar.
- Stir
the kefir with a wooden spoon and refrigerate. You can also and a slice of
lemon and fruits at this stage.
- Also,
you can start the process over again with the kefir grains you have in the
strainer or sieve.
Bottom Line
While a lot of people are turning to kefir in different
parts of the world as a healthier and more nutritious alternative to yogurt,
the drink is still a little unpopular. But Kefir is, without a
doubt, a healthy drink with loads of health benefits for your body.
The above health benefits of kefir should encourage you to
try this nutrient-dense drink.
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