Kefir Advantages plus Nutrition Facts that Promote Immunity & Repair a Stomach
You may have learned of coconut Kefir Advantages plus questioned: What is Kefir Advantages? Well, Kefir Advantages means an unusual cultured dairy product that’s 1 of the probiotic-rich foods on the planet, also kefir advantages are unbelievable for healing problems like punctured gut.
Its unusual name originates from the Turkish word “keif,” which suggests “good feeling.”
For centenaries, used in European including Asian folk medication due to some variety of conditions it’s been acknowledged to heal. When done accurately, it’s 1 of my favourite drinks, after studying this feature, I hope that you think including it in your general natural health regimen.
You can give your digestive canal, or the central digestive passageway in your body, a natural lift with kefir. The probiotic-packed drink contains the key to boosting several immune and digestive associated health problems. Tabbed as an “it” fitness food of the 21st century, kefir is a probiotic food that includes several bioactive composites, including as many as 30 strains of beneficial bacteria that help fight against tumours, bacteria, carcinogens plus more.
Kefir is produced using starter “grains,” which are a mixture of bacteria that include yeasts that interact with this milk to create the lightly fermented drink which lactose intolerant people can drink! Produced from any source of liquid, such as goat, sheep, cow, soy, rice or coconut. It can also be prepared to use coconut water, kefir grains include a complicated microbial symbiotic mixture of lactic acid bacteria and yeasts in a polysaccharide-protein matrix. Read on to view how that can help your health
Several advantages of probiotic foods, plus kefir is no difference. Kefir advantages vary from topical to systemic including an impact on your daily life and health dramatically. The following are some of the top Kefir Advantages around.
Kefir Advantages Boosts Immunity
Kefir Advantages contains many compounds and nutrients, such as biotin and folate, which help kick-start your immune system and protect your cells. It has vast amounts of probiotics, the special effects of the microbial world. One, in particular, that’s specific to kefir is called Lactobacillus Kefiri. Furthermore, it helps to protect against dangerous bacteria such as salmonella and E. Coli. This bacterial helps temper your immune system and inhibit several voracious bacteria germination.
Kefir contains another powerful compound found only in this probiotic drink, an insoluble polysaccharide named kefiran proved to be antimicrobial plus support to fight candida. Kefiran has shown an ability to lower cholesterol including blood pressure.
Kefir Advantages Increases Bone Strength
Osteoporosis a significant concern for many people today. The deteriorating bone disease flourishes in systems that don’t get enough calcium, which is essential for bone health. Kefir made from whole fat dairy has high levels of calcium from the milk.
However, perhaps, more importantly, it holds bioactive compounds that help absorb calcium into the body and stop bone degeneration. (4) Kefir also contains vitamin K2, which has been shown to be vital in improving bone health, density and calcium absorption, while vitamin K deficiency can lead to bone issues. The probiotics in kefir enhance nutrient absorption, and the dairy itself contains all of the essential nutrients for improving bone density, including phosphorus, calcium, magnesium, vitamin D and vitamin K2.
Maybe Kefir Advantages Fights Cancer
Cancer is a cruel disease hitting our nation and the planet today. Kefir can perform an essential role in helping your body fight this nasty disease. It can be an effective weapon against the spread of those multiplying and malignant cells. The compounds found in the probiotic drink have shown to make cancer cells in the abdomen self-destruct.
Kefir advantages in the battle against cancer are due to its sizeable anti-carcinogenic use inside every-body. It can reduce early tumours and their enzymatic progress from non-carcinogenic to carcinogenic. (6) One in-vitro test managed by the School of Dietetics and Human Nutrition at the Macdonald Campus of McGill University within Canada confirmed that kefir decreased breast cancer cells by 56 percent (as opposed to yoghurt strains that continue reduced cells by 14 percent) in animal trials.
Kefir Advantages Supports Digestion and Combats IBS
When it reaches bacteria in a stomach, it’s a delicate balance. Kefir milk and kefir yoghurt aid restore stability and war on gastrointestinal diseases similar to irritable bowel syndrome, Crohn’s and ulcers. (8) Drinking kefir, loaded with probiotics, also helps your gut after taking antibiotics. The probiotic compounds help restore the lost flora that fights against pathogens. The probiotics aid against disruptive diarrhoea plus other gastrointestinal side effects produced by certain types of medicines.
Kefir Advantages Improves Allergies
Several forms of allergies also asthma are all connected to inflammatory effects on the body. In individual studies among mice, kefir was revealed to decrease inflammatory cells disturbing the lungs including air passages as well as mucus buildup. (9)
live microorganisms existing in kefir help support the immune system to usually suppress allergic responses also aid in improving the body’s response to the systemic outbreak points for hypersensitivities. (10) Some specialists think those allergic effects are the consequence of a lack of good bacteria in the stomach. Researchers of the Vanderbilt University Medical Center conducted 23 different studies with almost 2,000 people, and in 17 of those studies, test subjects taking probiotics showed improved allergic symptoms and quality of life.
Kefir Advantages Heals Skin
When your gut is out of whack, it can send signals to your skin that disrupt its natural balance and cause all sorts of problems like acne, psoriasis, rashes and eczema. Kefir helps bring good bacteria back to the forefront and level out the homeostasis for your largest organ, the skin. Not only does it help with systemic based skin issues, but kefir benefits skin as burn and rash treatment.
The carbohydrate found in kefir known as kefiran, aside from aiding in the immune system, has also been tested and shown helping improve the quality of skin wound healing. It’s even been shown to be protective for connective tissue.
Improves Lactose Intolerance Symptoms
The good bacteria found in many dairy products are essential for a healthy gut and body. However, there are many out there who cannot tolerate dairy because they have an adverse reaction to digesting lactose, the critical milk sugar that’s active when it’s understood. The active ingredient in kefir helps break lactose down into lactic acid, making it easier to digest. (13) Furthermore, kefir has a broader range of bacterial strains and nutrients, some only specific to kefir, which help remove almost all of the lactose in the dairy.
Research published in the Journal of the Academy of Nutrition and Dietetics even showed that “kefir improves lactose digestion and tolerance in adults with lactose malabsorption.” (14) As a disclaimer, although I’ve found most people do very well with goat milk kefir, a small percent of people may still have issues with dairy.
If you have had lactose intolerance, my advice is to try it first by placing a small drop of the kefir on the inside of your arm or wrist and let it dry. Then wait 24 hours and see if you have any inflammation. If you do, then steer clear of it. However, if not, then try adding just a drop or two to a beverage or some food and see if you have any reaction. You can then increase the amount until you’re sure that you’re not reacting to it.
As with any food or diet, make sure to listen to your body.
Kefir Advantages and more – Dr Axe
Kefir Nutrition Facts
Kefir is a fermented milk product (cow, goat or sheep milk) that tastes like drinkable yoghurt.
What’s the nutritional value of kefir? First, it contains high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics. Because kefir does not have a standardised nutrition content, the content values can vary based on the cows, cultures and region where it’s produced. Even with the range of values, kefir has superior nutrition.
For example, one cup of store-bought whole milk kefir has about:
12 grams carbohydrates
10 grams protein
8 grams fat
300 milligrams calcium (30 percent DV)
100 IU vitamin D (25 percent DV)
500 IU vitamin A (10 percent DV)
Also, kefir contains plenty of probiotics, which is where many of the kefir benefits come from. Kefir is one of the highest probiotic foods you can eat with several critical probiotic strains, and homemade kefir far outranks any store-bought variety.
Beneficial bacteria and yeasts may include the following: Kluyveromyces marxianus/Candida kefyr, Lactococcus lactis subsp. lactis, Lactococcus lactis subsp. cremoris, Streptococcus thermophilus, Lactobacillus delbrueckii subsp. bulgaricus, Lactobacillus casei, Kazachstania diaspora, Lactobacillus acidophilus, Bifidobacterium lactis, Leuconostoc mesenteroides subsp. Moreover, Saccharomyces unisporus.
In a 2015 study published in Frontiers in Microbiology, kefir was recognised as a potential source of probiotics and molecules with several healthy properties. According to the authors, “its biological properties suggest its use as an antioxidant, antitumor agent, antimicrobial agent, an immunomodulator, among other roles.”
Types of Kefir Advantages
You’ll be happy to know that even if you cannot tolerate having any dairy, there are types of kefir that are still rich in probiotics and have plenty of healthy kefir benefits but are entirely lactose- and dairy-free. There are mainly two main types of kefir, and they differ in multiple ways.
The two types of kefir are milk kefir (made from cow, sheep or goat milk but also from coconut milk) and water kefir (made from sweet water or coconut water, both of which do not contain any dairy).
While the base liquid used in different types of kefirs varies, the process for making kefir is still the same, and the kefir benefits are thought to be present in both categories. All kefir is made using kefir “grains,” which are a yeast/bacterial fermentation starter. All types of kefirs are similar to kombucha (another healthy probiotic-rich drink favourite) in that they must have sugar either naturally present or else added to allow the healthy bacteria to grow and for the fermentation process to take place.
However, the result is that both kombucha and kefir are very low in sugar because the live active yeast essentially “eats” the vast majority of the added sugar during the fermenting process.
Here is more information about how the different types of kefirs are made and how their tastes and uses differ:
Milk kefir is the kind that’s most well-known and widely available, usually sold in most major supermarkets and nearly all health food stores. Milk kefir is most often made from goat’s milk, cow’s milk or sheep’s milk, but individual stores also carry coconut milk kefir, which again means it does not contain any lactose, dairy or real “milk” at all.
When buying milk kefir made from goat, cow or sheep milk, you want to always look for a high-quality organic brand to ensure you get the most kefir benefits and avoid any harmful substances found in conventional dairy.
Traditionally, 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 culturing the beneficial bacteria.
Once fermented, milk kefir has a tart taste that’s somewhat similar to the flavour of Greek yoghurt. How strong the character depends on how long the kefir fermented; a longer fermenting process usually leads to a stronger, tarter taste and even yields some carbonation, which results from the active yeast.
Milk kefir is not naturally sweet on its own, but other flavours can be added to it to boost the character and make it more appealing. While some people prefer to have kefir plain, many like to have vanilla- or berry-flavoured kefirs, similarly to how you will find yoghurts flavoured and sold.
Most store-bought kefirs are flavoured with additions like fruit or cane sugar, but you can sweeten and flavour your kefir yourself at home by adding pure raw honey, pure maple syrup, pure vanilla extract or organic stevia extract. Also, try adding pureed fruit to your plain kefir (like banana or blueberries) to boost the nutrient content even more.
Beyond just drinking milk kefir, there are other ways to use it in recipes cleverly. Milk kefir can make an excellent base for soups and stews that would otherwise call for regular buttermilk, sour cream, heavy cream or yoghurt. You can substitute plain or flavoured kefir for any of these in ingredients in your favourite recipes for baked goods, mashed potatoes, soups and more to boost the nutrient content and get all the incredible kefir benefits.
Coconut Kefir Advantages
Coconut kefir can be made either using coconut milk or coconut water. Coconut milk comes directly from coconuts and is caused by blending coconut “meat” (the white, thick part of the inside of coconut) with water, and then straining the pulp out, so only a milky liquid is left.
Coconut water is the clear liquid that’s held inside coconuts naturally, which would come out if you were to crack open the coconut.
Both types of coconut kefirs do not contain any dairy. Coconut water and coconut milk are said to be the perfect base for creating fermented kefir because they naturally have carbohydrates present, including sugars, which are needed to be consumed by the yeast during the fermentation process to produce healthy bacteria.
Coconut kefir is made in the same way as milk kefir. It contains live active yeast and bacteria that combine to create a traditional starter culture.
It becomes tarter and also carbonated once fermented, and tends to be sweeter and less strongly flavoured than milk kefir.
Both types of coconut kefir still taste like natural coconut and also keep all of the nutritional benefits of unfermented plain coconut milk and water (potassium and electrolytes, for example).
Water Kefir Advantages
Water kefir tends to have a more subtle taste and a lighter texture than milk kefir, and it’s typically made using sugar water or fruit juice.
Water kefir is made in a similar way as milk and coconut kefir. Just like milk kefir, plain water kefir can be flavoured at home using your healthy additions and makes a great, healthy alternative to drinking things like soda or processed fruit juice.
You want to use water kefir differently than you use milk kefir. Try adding water kefir to smoothies, healthy desserts, oatmeal, salad dressing, or drink it every day. Since it has a less creamy texture and is less tart, it’s not the best substitute for dairy products in recipes.
If you’d like to drink water kefir on its own, make sure you buy a kind that’s low in sugar and then consider adding your fruit or herbs to give it more flavour. Try having water kefir with fresh-squeezed lemon and lime juice, mint, or cucumber to flavour your water kefir naturally, or make a healthy soda alternative by combining water kefir with club soda or seltzer for a virtually sugar-free carbonated drink.
No matter the type of kefir you choose to consume, look for a high-quality brand that’s preferably organic. Choose kefirs that are low in sugar and added flavours, and then try flavouring it yourself at home where you have control over the amount of sugar being used. All types of kefir should be refrigerated, and it’s best to keep them in glass bottles, so that plastic or any BPA that might be present cannot leach into the kefir and offset kefir benefits with harmful toxins.
How to Make Homemade Kefir
You might be wondering now: How exactly does one make homemade kefir to get all those kefir benefits? It’s simpler than you think! Goat’s milk is one of the original ways to get kefir, and I highly suggest goat’s milk, which is naturally homogenised and includes less casein than cow’s milk. Goat’s milk is also easier to digest even before the fermentation process begins.
It will result in thinner kefir than cow’s milk. You don’t want to buy any
milk that’s ultra-pasteurised, or UHT milk, as it will not serve to produce kefir.
To get goat milk kefir at home, just:
Put the seeds in a transparent glass jar big enough to take more than 2 cups, typically a litre size. For every 2 cups of milk, put in 2 tablespoons of grains.
Mix the grains and milk well with a wooden or bamboo utensil.
Cover the jar with a coffee filter or cloth, and secure with a rubber band.
Place the jar out of direct light in a room-temperature place.
Leave to ferment for 1–3 days depending on the level of fermentation and sourness you prefer. Temperature also factors into the fermentation. A colder climate will take longer to ferment so adjust accordingly. A shorter fermentation leads to a more mild flavour, and the longer it goes, the zestier it will be. Ideally, leave for around 24 hours.
Strain the kefir using a plastic strainer, catching the kefir in a cup or container. Immediately place the grains in a new batch of milk to start over, or see storage instructions.
Dairy-free versions of kefir can be made with coconut water, coconut milk or other sweet liquids. These will not have the same nutrient profile as dairy-based kefir and will not carry the calcium to promote bone health — however, they still support many of the same healing kefir benefits and hold much of the same bacteria strains.
For dairy kefir, remember that valuable whey is the liquid that’s left after the milk cultures, especially when milk kefir over-cultures — separating into curds and whey. Whey can be used to create cheese, in soups or as a starter culture for other fermenting foods.
Once you make your kefir, you can add it to so many things, such as smoothies, spreads, in sourdough bread, in soups, ice creams and more. There are tons of ways to use kefir on an everyday basis and take advantage of all these remarkable kefir benefits.
How to Choose and Use Kefir Advantages
If you want to make your kefir, you can buy powder starters. These powders typically contain roughly seven to nine strains of bacteria and are suitable for people who don’t want to have a continuous batch of kefir grains to maintain (I’ll explain more shortly). Unlike packets or store-bought kefir, kefir grains are self-sustainable since they grow and make new grains at a rate of 10 percent to 15 percent each time they’re fed. Genuine kefir grains themselves carry over 40 strains of probiotics and must be transferred immediately from batch to batch to remain active and alive. Another unique positive to making your kefir (aside from significant cost savings) is homemade kefir is often carbonated as opposed to the packaged brand.
Use water kefir as a replacement for regular milk kefir if you’re a vegan. Water kefir uses crystal, or salt-like grains instead of the white, cloudy type plus feeds off of sugar alternatively of lactose. It provides most significant, if not all, of the similar kefir advantages, but, has a somewhat distinctive, fizzy taste and mouthfeel. It’s clear or coloured by juice as opposed to milky in colour as well, and it’s in the family of kombucha.
It’s essential if you’re buying grains online for both milk and water kefir to buy from a reputable dealer who packages them fresh and has not previously dehydrated the grains. If you purchase the grains, they should be shipped overnight or express.
If you want to take a break from your kefir making, you may also store the grains in the refrigerator or a cool place, covered with sugar water or fresh milk. Change out the milk every couple of weeks. It’s important not to squeeze out the grains or wash them with soap or detergent. Transfer and store them using non-metallic surfaces, utensils and containers. You may also rinse off the grains if they begin to go bad but only use cold spring water. If you’re considering storing them, please note you will have to spend a few days “waking them” back up with a process of sugar feedings.
Kefir vs Yogurt
So how does kefir stack up against probiotic yoghurt? Let’s take a look:
Yoghurt cultures come from thermophilic strains and need to be heated to be activated in a yoghurt maker. There are also strains from mesophilic as well.
Kefir comes solely from mesophilic strains, which cultures at room temperature and does not require heating at all.
Yoghurt contains two to seven types of probiotics, good bacteria strains.
Kefir contains 10–34 strains of probiotics, also contains beneficial yeast strains as well.
Yoghurt contains transient bacteria to help clean and lines the gut, giving food to the good bacteria. They go in and don’t stay.
Kefir bacteria can attach to the walls and colonize to stay and regulate. They’re also aggressive in nature and can go out and attack pathogens and harmful bacteria in your gut.
Making It and Flavor:
Yoghurt is generally caused by heating milk and adding a bacteria starter in powder form. You can then extract a mother strain and use that to make more batches of yoghurt.
Kefir is made from kefir grains, which are clusters of bacteria and yeast that are added to room-temperature milk, then strained and used for another batch within 24 hours.
Yoghurt is thicker and milder and is dependent on the starter one uses to make the yoghurt. You can strain it further to make it extra thick (a la greek yoghurt).
Kefir is generally thinner and sold as a drink. Kefir tends to be sourer than yoghurt and has a slight buttermilk taste with a hint of yeast.
History of Kefir Advantages
Kefir, derived from the Turkish word keyif, or “feeling good,” comes from the Eastern European Caucasus Mountains. It’s thought that sheepherders accidentally fermented milk in their leather flasks. The potency and powerful effects of the mixture soon spread around the tribes and was later picked up by Russian doctors, who heard of its traditional healing benefits and used it to help treat ailments like tuberculosis in the 19th century.
There are various myths as to how the grains were founded, including notable religious tales that the prophet Muhammad brought the grains to the mountain tribes (they’re also called “grains of the Prophet” by some), and they were also specifically mentioned in the Old Testament as the “manna” that fed the Israelites in the desert for so many years.
Highly consumed in the Eastern European countries, it was traditionally made in skin bags and hung above doorways to consistently knock the bag to mix the concoction of milk and kefir grains. Mass production of kefir didn’t begin until the mid-1900s in Russia and produced 1.2 million tons of the fermented product by the late 20th century.
Kefir is reaching a worldwide phenomenon at this point. Sales in the United States alone by Lifeway, which accounts for 97 percent of all Kefir sales in the U.S., reported growth from $58 million in 2009 to over $130 million in 2014.
Potential Side Effects of Kefir
There are not many side effects of drinking kefir as it’s considered very safe and helps the body recover from many things. Some possible kefir side effects include initial use problems, such as constipation and intestinal cramping, if your system is worn down, severely compromised or not used to having these particular types of yeast and bacterial strains in them.
Final Thoughts on Kefir Advantages
More and more people are learning about and loving the fantastic qualities of kefir and kefir benefits, a true probiotic powerhouse. Kefir is more potent than yoghurt and can stay in your gut to heal and attack pathogens.
Kefir has been around for centuries and is extremely easy to make in your own home. The success and power of your kefir rely on the quality of the grains, so it’s paramount to find reputable dealers selling top-rate, fresh grains to optimise kefir advantages.
The integrative impact of Kefir Advantages on those bacteria including flora in the gut has a systemic consequence and can vastly enhance your digestive issues, allergies, as well as fight carcinogens and pathogens.
Kefir benefits include its ability to boost your immune system, build bone density, fight cancer, improve digestion, fight IBS and IBD, improve allergies, promote skin health, and improve lactose intolerance symptoms.