Kefir - a fantastic source of many nutrients

Kefir originated from parts of Eastern Europe and Southwest Asia. Kefir is made by adding kefir “grains” to any type of milk (from cow, goat or sheep), coconut, rice or soy.

Kefir grains are not grains in the conventional sense, but cultures of yeast and lactic acid bacteria that resemble cauliflower in appearance.

Kefir tastes sour like yogurt, but has a thinner consistency.

A 175 ml serving of milk kefir contains:

·        Protein: six grams

·        Calcium: 20 percent of the RDA

·        Phosphorus: 20 percent of the RDA

·        Vitamin B12: 14 percent of the RDA

·        Riboflavin (B2): 19 percent of the RDA

·        Magnesium: 5 percent of the RDA

·        A decent amount of vitamin D

Dairy-free versions of kefir do not have the same nutrient profile as dairy-based kefir.

Its benefits:

1. A Powerful Probiotic

Some microorganisms (known as probiotics) can have beneficial effects on health, including digestion, weight management and mental health. Probiotics can help restore the balance of friendly bacteria in the gut.This is why they are highly effective for many forms of diarrhea.

Kefir grains contain about 30 strains of bacteria and yeasts, making it a very rich and diverse probiotic source.

2. Has Potent Antibacterial Properties

Certain probiotics in kefir are believed to protect against infections.

This includes the probiotic Lactobacillus kefiri, which is unique to kefir.

Studies show that this probiotic can inhibit the growth of various harmful bacteria, including Salmonella, Helicobacter Pylori and E. coli.

Kefiran, a type of carbohydrate present in kefir, also has antibacterial properties.

3. Improve Bone Health and Lower The Risk of Osteoporosis

Ensuring an adequate calcium intake is one of the most effective ways to improve bone health, and slow the progression of osteoporosis.

Kefir made from full-fat dairy is not only a great source of calcium, but also vitamin K2. This nutrient plays a central role in calcium metabolism, and supplementing with it has been shown to reduce the risk of fractures by as much as 81 percent.

Recent animal studies have shown that kefir can increase calcium absorption by bone cells. This leads to improved bone density, which should help prevent fractures.

4. Protective Against Cancer

The probiotics in fermented dairy products are believed to inhibit tumor growth by reducing formation of carcinogenic compounds, as well as by stimulating the immune system.

One study found that kefir extract reduced the number of human breast cancer cells by 56 percent.

5. Well Tolerated by People Who Are Lactose Intolerant

Many people are unable to break down and digest lactose properly. The lactic acid bacteria in fermented dairy foods (like kefir) turn the lactose into lactic acid, so these foods are much lower in lactose than milk.

They also contain enzymes that can help break down the lactose even further.

Because of this, kefir is generally well tolerated by people with lactose intolerance.

6. Improve Symptoms of Allergy and Asthma

In animal studies, kefir has been shown to suppress inflammatory responses related to allergy and asthma for people with an over-sensitive immune system.