Kefir is a beverage made by fermenting milk, such as cow’s milk, goat’s milk, sugary water or fruit juice, with a microorganism culture (Kefir Grain) consisting of yeast and bacteria. Kefir contains protein, vitamins, minerals and beneficial microorganisms. These nutrients may help improve the digestive system, nourish bones and help lower cholesterol.
Kefir made from milk is similar to yogurt but is clearer and more sour in taste. Water kefir is similar to fermented tea. Kefir is available in ready-to-drink form in stores and can be made at home. However, kefir consumption may not be suitable for some people. This article therefore summarizes the benefits and precautions for consuming kefir safely.
Benefits of Kefir
Kefir may have several health benefits, including:
It is a source of beneficial nutrients.
One cup (243 grams) of low-fat kefir provides 104 calories, 9 grams of protein, 2–3 grams of fat, depending on the type of milk used to make the kefir. It also contains 24% calcium, 25% vitamin B2, 29% vitamin B12, 20% phosphorus , and 12% vitamin D. Compared to the %DV, it is considered a nutritious food.
Kefir also contains vitamin C, magnesium, folate , and vitamin K, which are all beneficial for the body. However, non-dairy kefir, สมัคร ufabet such as coconut water and other plant-based milks, may provide different nutrients than kefir made from cow’s milk.
Aids in Digestive System
Kefir is known for its digestive health benefits. This is because it contains probiotics, which are beneficial microorganisms that help maintain the balance of good and bad bacteria in the gut. It aids in digestion, prevents illness from infections, and may help relieve symptoms of gastrointestinal diseases.
The Lactobacillus Kefiri used in kefir fermentation inhibits the growth of bad bacteria such as Salmonella , E. coli , and H. Pylori that can cause abdominal pain, diarrhea, and gastrointestinal disorders such as irritable bowel syndrome .
Probiotics are found in abundance in fermented foods such as yogurt, kefir, and kombucha. Kefir has been found to contain more probiotics than yogurt, and it also contains beneficial yeast, which has been shown to reduce gastrointestinal inflammation and diarrhea. Kefir also contains tryptophan, an essential amino acid that researchers believe helps calm the nervous system and stimulate digestion.
Maintain strong bones:
Kefir contains calcium , which helps build strong bones and teeth, preventing fractures and osteoporosis. In addition, kefir also contains vitamin K2 , a nutrient commonly found in meat, dairy products, and fermented foods. Vitamin K plays an important role in the breakdown of calcium and in stimulating the binding of calcium to proteins, which helps in building and maintaining strong bones.
Research has found that mice fed kefir had increased calcium absorption in their bone cells, which increased bone mass density, potentially helping to strengthen bones and prevent fractures.
Helps Lower Cholesterol.
The probiotics found in kefir may help lower cholesterol levels , which may help protect against heart disease and stroke. A study in 75 overweight and obese premenopausal women who drank kefir four times a day for eight weeks had a significant reduction in their total cholesterol and LDL (bad) cholesterol, compared with a group who drank low-fat milk twice a day.
Low in Lactose Lactose
is a sugar found in animal milk and dairy products. However, some people are unable to completely digest the lactose sugar in cow’s milk, a condition known as lactose intolerance. When drinking cow’s milk or eating dairy products, you may experience stomach pain, bloating, and diarrhea.
Kefir contains lactic acid bacteria that help convert lactose into lactic acid, making it lower in lactose than cow’s milk, making it a good choice for people with lactose intolerance.