Kefir is a rich and cultured dairy-based beverage prepared from kefir grains. It is considered to be one of the most potent probiotic foods. It contains potent strains of probiotic bacteria and yeast that make it very effective for gut health when compared to yogurt or other probiotics.
Kefir is a creamy drink with a tangy taste like that of yogurt and has magnesium, probiotics, calcium, folate, biotin, and vitamins BK2 and B12. As Kefir is low in fat, sugar, cholesterol, and calories compared to juices and dairy products, it fits for everyday consumption. A glass of Kefir has billions of Colony Forming Units or CFUs and can be a perfect choice to be included in your regular diet.
Kefir has been widely used across Asian and European countries to help people with several health conditions and enhance their overall health. These days, the health benefits of Kefir have attained immense popularity among the masses. It is also readily available in health food stores and grocery stores.
Kefir Variants
There are two variants of Kefir – the milk kefir and the water kefir.
Milk kefir is a traditional drink prepared usually from goat or cow milk, which is then fermented to get a tangy, thick beverage. You can also prepare it using almond milk or coconut milk.
Water kefir is made by adding sugar to fruit juice or plain water. It has a subtle taste and a light texture. You can substitute sugar in the water kefir with maple syrup or honey.
What are common names for Kefir?
Some common names for Kefir are Balm of Gilead, California Bees, Snow Lotus, Tibetan Mushroom, Tibicos or Tibi, Yogurt Mushroom, and Yogurt Plant.
List of Top 10 Health Benefits Of Kefir
Find below the list of the top ten health benefits offered by Kefir.
1. Improves Intestinal Health
As Kefir is loaded with probiotics, it can benefit your intestinal health and digestion. Probiotics help in removing all types of harmful bacteria within the digestive tract. It also helps in effectively absorbing the food. The Kefir is high in dietary fiber and kindles peristaltic motion while preventing constipation.
One serving of Kefir can provide over 21% fiber to your daily requirement. Consuming Kefir during diarrhea will help in getting quick relief, as it restores the balance of bacteria in the gut. It is also helpful in treating several gastrointestinal issues like gastric cancer and peptic ulcer.
2. Prevents Lactose Intolerance Reactions
Dairy products usually have lactose, which is a natural sugar. Some people will have difficulties digesting and breaking down lactose, which is known as lactose intolerance. The lactic acid bacteria in Kefir help convert the lactose into lactic acid. Plus, the enzymes in it help in breaking down the lactose quickly.
Kefir’s health benefit makes it an ideal choice for people with lactose intolerance. If you have lactose intolerance, you can use Kefir prepared using fruit juice or coconut water. Compared to yogurt, Kefir can lower the flatulence severity by 71%.
3. Promotes Heart Health
The presence of Vitamin K2 in Kefir helps by restricting the buildup of plaque in the arteries and prevents heart diseases. It also keeps down the levels of serum cholesterol and lowers blood pressure. Using Kefir regularly will also reduce the chances of developing a stroke and heart attack. It also improves your heart health and rules out risks like atherosclerosis.
4. Aids In Detoxification
Kefir can decrease the levels of aflatoxin content caused by the regular consumption of foods with oils, grains, peanuts, etc. It helps in detoxifying your body by removing all kinds of toxins. This drink is loaded with lactic acid bacteria that enable it to bind and kill fungi and aflatoxins to keep your body free from toxins.
5. Lowers Osteoporosis Risk
Older women risk developing osteoporosis, which deteriorates the bone tissue and leads to fractures. They can drink Kefir prepared from full-fat milk, which will help them get adequate calcium levels to promote their bone health.
It is a good source of Vitamin K2, enables it to slow down the progression of osteoporosis, and lowers the risk of fractures. Kefir can also promote the absorption of calcium in the bone cells, which, in turn, increases bone density.
6. Supports Diabetic Patients
Kefir is a perfect choice for diabetic patients to remain healthy. However, they must refrain from using kefir grains made with sugar, which can spike their blood sugar levels. Plus, it also promotes the healing of wounds and improves the recovery time of injuries.
Kefir, or Probiotic fermented milk, is a beneficial adjuvant therapy widely used in treating diabetes. This was found in a Clinical Trial done on Type 2 Diabetic Patients.
7. Fights Cancer
Drinking fermented beverages like Kefir is known to kill various types of cancerous tumors. This probiotic-rich drink can lower carcinogenic compounds’ development and kindle the immune system to inhibit tumor growth. It can reduce breast cancer cells by 56% with regular consumption.
Kefir possesses anti-tumoral properties. This could be attributed to its ability to delay enzyme activities that convert pro-carcinogenic compounds into carcinogens. Its other feature, which helps the immune system, also aids this benefit.
8. Keeps Allergies Away
The anti-inflammatory properties of Kefir enable it to keep all allergies at bay. Its polysaccharide helps lower inflammatory responses, such as hives, itching, swelling, and redness. It has a specific strain of lactobacillus that suppresses the inflammatory markers and keeps asthma and other allergies at bay.
9. Supports Immune System
Loaded with Vitamin C, Kefir is a beneficial drink to promote your immune system. It is rich in beneficial bacteria that help prevent the growth of harmful bacteria in the body. The antioxidant properties present in it help prevent various diseases and allergies.
Immune system gets stimulated due to kefir intake because of exopolysaccharides action, which is present in it. The production of bioactive peptides during digestion also acts as a stimulant for the immune system.
10. Heals Irritable Bowel Syndrome
Kefir has antibacterial properties that help cure bowel-related issues caused by H.pylori and Helicobacter pylori. This probiotic-rich beverage is packed with bifidobacterium and lactobacillus strains, making it a natural treatment for IBS or Irritable Bowel Syndrome. It can also cure bowel inflammation, Crohn’s disease, and Ulcerative Colitis.
Apart from the health benefits discussed above, Kefir can improve your organs’ functions and promote the body’s metabolism. Reap its health benefits to the fullest by including it in your pancakes, bread, soups, smoothies, juices, and pies.
