Some microorganisms may have beneficial health effects when consumed.
Known as probiotics, these microorganisms help improve digestion and mental health. While yogurt is the most well-known probiotic food in the Western diet, kefir is actually a much more potent source.
Kefir grains contain up to 61 types of beneficial elements, making it one of the richest and most diverse sources of probiotics, although the composition can vary.
Kefir has powerful antibacterial properties.
Several probiotics present in kefir are believed to help protect against infections. This includes Lactobacillus kefiri, a unique probiotic found only in kefir.
Studies show that this probiotic inhibits the growth of some harmful bacteria, such as Salmonella, Helicobacter pylori, and E. coli.
Also, kefiran, a type of carbohydrate found in kefir, has antibacterial properties.
Kefir improves bone health and reduces the risk of osteoporosis
Osteoporosis, a condition that weakens bones and increases the risk of fractures, is especially common in older women. Getting enough calcium is one of the most effective ways to keep bones strong.
Full-fat kefir is an excellent source of calcium and vitamin K2, which helps the body absorb calcium.
Animal studies show that kefir increases calcium absorption and improves bone density, reducing the chance of fractures.
Kefir may help fight cancer
Cancer is one of the leading causes of death in the world, and occurs when the body's cells multiply uncontrollably. Probiotics present in fermented foods may help slow the growth of tumors by stimulating the immune system.
Laboratory studies show that kefir may help fight cancer. One study showed that kefir extract reduced the number of breast cancer cells by 56%, while yogurt reduced it by only 14%.
However, more studies in humans are needed to confirm these benefits.
Kefir aids digestion and relieves gastrointestinal discomfort.
Kefir contains probiotics that help restore the balance of good bacteria in the gut. For this reason, kefir is very effective in treating various problems.
Studies show that probiotics help relieve many digestive problems, including: irritable bowel syndrome, ulcers from H. pylori bacteria, and other digestive problems.
Kefir is low in lactose.
Common dairy products contain lactose, a natural sugar that many adults cannot digest, a condition known as lactose intolerance.
During fermentation, the good bacteria in kefir convert lactose into lactic acid, significantly reducing the lactose content.
They also produce enzymes that aid in its digestion. For this reason, many people with lactose intolerance tolerate kefir better than regular milk.
There is also the option to make kefir without milk at all, using coconut water, fruit juice, or other vegan beverages.
Kefir may improve symptoms of allergies and asthma
Allergic reactions are caused by the immune system's inflammatory response to certain substances. People with sensitive immune systems are more prone to allergies and diseases like asthma.
Animal studies show that kefir may reduce inflammation associated with allergies and asthma. Although promising, more human studies are needed to confirm these effects.
Kefir is easy to prepare at home.
If you doubt the quality of store-bought kefir, you can easily make it yourself at home. Combined with fresh fruit, kefir becomes a healthy and delicious dessert.
How to make kefir at home:
Add 1–2 tablespoons of kefir grains to a small jar.
Pour in about 500 ml of milk, preferably organic.
Leave some space at the top of the jar and close the lid.
Leave at room temperature for 12–36 hours.
When it starts to form grains, it's ready. Strain and use the liquid as kefir. You can reuse the remaining grains for a new preparation.
conclusion
Kefir is a very healthy fermented food, with a consistency similar to yogurt.
Traditionally made with milk, but there are also dairy-free plant-based versions. Experts emphasize that everyone should consume it, due to the benefits that kefir carries for the body and mind!
Source: Healthline
