Benefits of Kefir, Nutrition, And Its Side Effects

benefits of kefir

The benefits of kefir have a lot. Because kefir is a cultured, fermented milk drink, originally from the mountainous region that divides Asia and Europe. It is similar to yogurt – but thinner in consistency, making it more of a drink. Kefir has a tart, sour taste and a slight ‘fizz’, due to carbon dioxide – the end product of the fermentation process. The length of the fermentation time determines the flavor. Kefir is a good source of calcium and is rich in probiotic bacteria.

Benefits of Kefir

Kefir is a wonderful source of many nutrients

Kefir is a boiled, traditional drink made from cow’s milk or goat’s milk. It is made by adding kefir grains to milk. These are not whole grain cereals, but colonies like yeast grains and lactic acid bacteria resemble a cauliflower in appearance. In about 24 hours, the microorganisms in the kefir containers replicate and form sugar in the milk, turning it into kefir. After that, the grain is removed from the liquid and can be reused. In other words, kefir is a beverage, but whole grains of kefir is the first tradition you use to produce a beverage. Kefir originated in parts of Eastern Europe and Southwest Asia. The name is derived from the Turkish word keyif, meaning “to feel good” after a meal.

  • Protein: 4 grams
  • Calcium: 10% of RDI
  • Phosphorus: 15% of RDI
  • Vitamin B12: 12% of RDI
  • Riboflavin (B2): 10% of RDI
  • Magnesium: 3% of RDI
  • A decent amount of vitamin D

In addition, kefir contains about 100 calories, 7-8 grams of carbs, and 3-6 grams of fat, depending on the type of milk used. Kefir also contains a wide variety of organisms, including organic compounds and peptides that contribute to their health benefits. Non-dairy varieties of kefir can be made with coconut water, coconut milk, or other sweetened liquid. This will not have the same nutrient profile as milk-based kefir. Kefir is abbreviated as a boiled milk drink, enriched with kefir grains. It is a rich source of calcium, protein, and B vitamins.

Kefir is a more potent Probiotic than yogurt

Some microorganisms can have beneficial effects on implantation. Known as probiotics, these bacteria can affect health in many ways, helping digestion, weight management, and mental health. Yogurt is the most popular probiotic diet in the Western diet, but kefir is actually a very powerful source. Kefir seeds contain 61 types of bacteria and yeast, making it a very rich and varied source of probiotic, although the variations may vary. Some boiled milk products are made in very few forms and do not contain yeast.

Kefir has strong anti-bacterial properties

Some probiotic kefir is believed to protect against infections. This includes the probiotic Lactobacillus kefir, which is different from 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.

Kefir can improve orthopedic health and reduce the risk of osteoporosis

Osteoporosis is characterized by osteoporosis and is a major problem in Western countries. It is especially common in older women and greatly increases the risk of miscarriage. Ensuring adequate calcium intake is one of the most effective ways to improve bone health and reduce the progression of osteoporosis. Fat-rich kefir is not only a great source of calcium but also vitamin K2 – which plays a major role in the formation of calcium metabolism. The addition of K2 has been shown to reduce the risk of cracking by 81%. Recent animal studies link kefir with an increase in calcium intake in bone cells. This leads to increased bone density, which should help prevent fractures.

Kefir can prevent cancer

Cancer is one of the leading causes of death in the world. It occurs when abnormal cells in your body grow out of control, such as a tumor. Probiotics in ripe milk products are believed to reduce plant growth by stimulating your immune system. Therefore, it is possible that kefir can fight cancer. One study found that kefir extraction reduced the number of human breast cancer cells by 56%, compared with only 14% of yogurt extraction.

Probiotics in it can help with various digestive problems

Probiotics like kefir can help restore the balance of friendly bacteria in your stomach. That is why they are so effective in treating many types of diarrhea. In addition, sufficient evidence suggests that probiotics and probiotic diets can reduce many digestive problems. These include irritable bowel syndrome (IBS), ulcers caused by H infection. Pylori, and many more. For this reason, kefir can be useful if you have problems with digestion.

Kefir is low in lactose

Regular dairy products contain natural sugars called lactose. Many people, especially the elderly, are unable to reduce and digest lactose properly. This condition is called lactose intolerance. The lactic acid bacteria in edible milk – such as kefir and yogurt – convert lactose into lactic acid, so these foods are much lower in lactose than milk. They also contain enzymes that can help break down lactose even more. Therefore, kefir is generally well tolerated by people with lactose intolerance, at least compared to regular milk. Keep in mind that it is possible to make 100% lactose-free kefir using coconut water, fruit juice, or other non-dairy beverage.

Kefir can improve symptoms of allergies and asthma

The excessive reaction is caused by inflammatory responses against certain foods or substances. People with severe allergies are prone to allergies, which can lead to conditions such as asthma. In animal studies, kefir has been shown to suppress inflammatory responses associated with allergies and asthma.

Control of blood sugar

In 2015, a small study compared the effects of using kefir with condensed milk that is normal in blood sugar levels in people with diabetes. Participants who ate kefir had significantly lower blood sugar levels than those who ate regular fermented milk. Participants in the kefir group also reduced hemoglobin A1c levels, which is a measure of blood sugar management at three months.

Low cholesterol

A 2017 study looked at changes in cholesterol levels among women who drank low-fat milk or kefir. Participants drank 2 servings a day with low-fat milk, 4 servings a day with low-fat milk, or 4 servings a day with kefir. After eight weeks, those who drank kefir showed a complete decrease in their prices and their “bad cholesterol” levels compared to those who drank only 2 servings a day with low-fat milk. Participants ate 4 servings a day with low-fat milk and lowered cholesterol levels. Probiotics in kefir can play a role in how much cholesterol your body absorbs. They can also affect how the body produces, processes, and uses cholesterol.

Improved abdominal health

Kefir can manage to manage digestive problems, such as diarrhea or lactose intolerance. The stomach contains both good and bad germs. Maintaining a balance between them is an important part of maintaining a healthy stomach. Diseases, infections, and other medications, such as antibiotics, can disrupt this balance. Probiotics are similar to the good bacteria found naturally in the digestive tract and can help maintain a healthy balance. There is some evidence that probiotic diets, such as kefir, may help in the treatment of diarrhea caused by infection or antibiotics.

Therapeutic properties

Laboratory studies have shown that kefir may have antimicrobial and antifungal properties, although further research is needed. Studies show that kefir has the potential to help in the fight against stomach, vaginal infections, and yeast infections. A 2016 review reported that kefir reduced the severity of symptoms in parasite-infected mice. Some reviews show the beneficial effects of kefir on mice to heal wounds and reduce tumor growth.

Weight control

Some studies have reported that the use of kefir reduced body weight and total cholesterol in obese mice. However, further research into humans is needed.

Read More: 22 Prodigious High Protein Foods For Your Strong Health

Kefir Side Effect

Kefir consumption may cause:

  • Diarrhea
  • Stomach pain

Make sure your kefir is adequately fermented before you consume it. Although well-fermented milk kefir reduces lactose intolerance, you may wish to avoid dairy kefir altogether if you are lactose intolerant. Rather, you can choose kefir made from soy, coconut, or other non-dairy sources.


How much kefir should you drink a day?

It's entirely up to you, but we recommend consuming one to two 8 ounce servings of kefir each day for maximum probiotic health. Everyone reacts differently to kefir, so play around with your serving and see what works for you. Some people drink a few ounces a day, while others drink 32 ounces or more each day!

Can kefir make you gain weight?

Kefir is rich in protein which helps you feel full for long periods of time. Although, drinking too much kefir can hinder weight loss and even lead to weight gain.

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