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Kefir Benefits

Posted by culturemarket on December 19, 2017  /   Posted in Kefir India
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kefir benefits

 

HEALTH BENEFITS OF KEFIR

Hello friends! Welcome to my blog! Today, we are going to discover what this magical fermented food kefir is, and it’s health benefits. Give it a read and share your thoughts in the comment section below.

What is Kefir?

Kefir’s tart and refreshing flavour is similar to a drinking-style yogurt, but it contains around 56 beneficial probiotcs strains where as yogurt has only around 7 probiotics. The naturally occurring bacteria and yeast in kefir combine symbiotically to give superior health benefits when consumed regularly. The ‘fizz’ in kefir is due to carbon dioxide – the end product of the fermentation process. The length of the fermentation time will affect the taste. Kefir is a good source of calcium and is rich in probiotic bacteria.

PROPERTIESKefirYogurt
IMPROVE DIGESTIONYesYes
BOOST IMMUNITYYesYes
AIDS WEIGHT LOSS Yes No
HELPS DETOX Yes No
ANTI AGING Yes No
 ENERGY WHOLEDAY Yes No
FIGHTS COLD,FLU Yes No
FIGHTS ASHTMA, CANCER Yes No

Probiotics in Yogurt: Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus bulgaricus, and Streptococcus thermophilus. 

Probiotics in Kefir:

  • Lactobacillus acidophilus
  • Lactobacillus brevis
  • Lactobacillus casei
  • Lactobacillus delbrueckii subsp. bulgaricus
  • Lactobacillus delbrueckii subsp. delbrueckii
  • Lactobacillus delbrueckii subsp. lactis
  • Lactobacillus helveticus
  • Lactobacillus kefiranofaciens subsp. kefiranofaciens
  • Lactobacillus kefiri
  • Lactobacillus paracasei subsp. paracasei
  • Lactobacillus plantarum
  • Lactobacillus rhamnosus
  • Lactobacillus sake
  • Lactococcus lactis subsp. cremoris
  • Lactococcus lactis subsp. lactis
  • Lactococcus lactis
  • Leuconostoc mesenteroides subsp. cremoris
  • Leuconostoc mesenteroides subsp. dextranicum
  • Leuconostoc mesenteroides subsp. mesenteroides
  • Pseudomonas
  • Pseudomonas fluorescens
  • Pseudomonas putida
  • Streptococcus thermophilus 

Beneficial Yeast in Kefir(None in yogurt)

  • Candida humilis (yeast)
  • Kazachstania unispora (yeast)
  • Kazachstania exigua (yeast)
  • Kluyveromyces siamensis (yeast)
  • Kluyveromyces lactis (yeast)
  • Kluyveromyces marxianus (yeast)
  • Saccharomyces cerevisiae (yeast)
  • Saccharomyces martiniae (yeast)
  • Saccharomyces unisporus (yeast)

 

How to make kefir at home?
How to make kefir at home

The method of making kefir is one of the main differences between kefir and yogurt. Traditional milk kefir uses kefir grains and whole cow’s milk – although now you can find it made from goat’s/ sheep’s milk and coconut milk too. Kefir grains are not actually grains at all but are small gelatinous beads that look like grains containing a variety of bacteria and yeasts. The grains are placed in a glass jar/bowl, soaked in milk, covered and left at room temperature for a minimum of 24 hours. This enables the bacteria and yeast to ferment the lactose (natural sugar in milk) into lactic acid, activating the bacteria to proliferate and grow.

After around 24 hours at room temperature, the grains are strained from the kefir and transferred to a fresh batch of milk and used again to enable them to keep reproducing – this cycle can be carried on indefinitely. The strained kefir is now ready to drink.

The grains will multiply as long as they are kept in fresh milk at the right temperature. When the product is put in the fridge the cool temperature inhibits the fermentation process.

How to make kefir at home?

Health Benefits of Kefir:-

  • KEFIR BOOSTS IMMUNITY

Kefir is a balanced and nourishing food, it contributes to a healthy immune system and has been used to help patients suffering from AIDS, chronic fatigue
syndrome, herpes, and cancer. Its tranquilizing effect on the nervous system has benefited many who suffer from sleep disorders, depression, and ADHD (attention deficit hyperactivity disorder).

  • KEFIR IS A FANTASTIC SOURCE OF MANY NUTRIENTS

In addition to beneficial bacteria and yeast, kefir contains minerals and essential amino acids that help the body with healing and maintenance functions. The complete proteins in kefir are partially digested and therefore more easily utilized by the body. Tryptophan, one of the essential amino acids abundant in kefir, is well known for its relaxing effect on the nervous system. Because kefir also offers an abundance of calcium and magnesium, which are also important minerals for a healthy nervous system, kefir in the diet can have a particularly profound calming effect on the nerves. Kefir’s ample supply of phosphorus, the second most abundant mineral in our bodies, helps utilize carbohydrates, fats, and proteins for cell growth, maintenance and energy. Kefir grains contain around 30 strains of beneficial bacteria. Some of the major strains include the lactobacillales – or lactic acid bacteria (LAB).

Lactobacillus kefir, which is one LAB unique to kefir, has been shown in a study to inhibit the growth of some harmful bacteria such as salmonella, h-pylori and e-coli and is used in some gut inflammatory disorders. However, many of the health claims associated with kefir require further research. It contains high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics. Because kefir does not have a standardized nutrition content, the content values can vary based on the cows, cultures and region where it’s produced. Yet even with the range in values, kefir has superior nutrition.

Kefir Nutrition:-

NutrientUnit1 Oz100 GMS
Proximates
Energykcal18074
Proteing8.993.70
Total lipid (fat)g11.014.53
Carbohydrate, by differenceg11.014.53
Fiber, total dietaryg0.00.0
Sugars, totalg11.014.53
Minerals
Calcium, Camg299123
Iron, Femg0.000.00
Sodium, Namg11949
Vitamins
Vitamin C, total ascorbic acidmg3.61.5
Vitamin A, IUIU299123
Lipids
Fatty acids, total saturatedg6.9982.880
Fatty acids, total transg0.0000.000
Cholesterolmg4619
  • KEFIR BUILDS BONE STRENGTH

Traditional kefir made from cow’s milk is a good source of calcium and vitamin K, which are both important for bone health. As we get older, our bones become weaker, which can increase the risk of osteoporosis and fractures, especially in post-menopausal women. Kefir, along with other dairy products, is a useful source of dietary calcium.

  • ANTIBACTERIAL PROPERTIES

Kefir and its insoluble polysaccharide, kefiran, were both tested for antimicrobial and cicatrizing activities against several bacterial species and Candida albicans using an agar diffusion method. Comparator antimicrobials were also tested. Cicatrizing experiments were carried out on Wistar rats with induced skin lesions and Staphylococcus aureus inoculation, using a topical application of a 70% kefir gel. Both kefir and kefiran showed some activity against all organisms tested; the highest activity was against Streptococcus pyogenes. Cicatrizing experiments using 70% kefir gel had a protective effect on skin connective tissue and 7 days treatment enhanced wound healing compared with 5 mg/kg of neomycin-clostebol emulsion.” PubMed

  • KEFIR IMPROVES SYMPTOMS OF ASTHMA

People with an over-sensitive immune system are more prone to allergies, which can provoke conditions like asthma. In animal studies, kefir has been shown to suppress inflammatory responses related to allergy and asthma (27, 28). Human studies are needed to better explore these effects.

  • BENEFICIAL BACTERIA

Homemade kefir can have up to 50 strains of beneficial bacteria in it as opposed to just 3 strains, or less, of bacteria in yogurt.

  • KEFIR BALANCES BLOOD SUGAR

Drinking kefir helps to balance your blood sugar and may be helpful for those with blood sugar imbalances.

  • CALCIUM AND PROTEIN

One serving (1 cup/ 135 calories) of kefir provides you with 30% of your daily value of calcium and protein.

  • KEFIR IS MORE POWERFUL THAN OTHER PROBIOTICS

kefir contains plenty of probiotics, which is where many of the kefir benefits come from. Kefir is one of the highest probiotic foods you can eat with several important probiotic strains, and homemade kefir far outranks any store-bought variety.

Beneficial bacteria and yeasts may include the following: Kluyveromyces marxianus/Candida kefyr, Lactococcus lactis subsp. lactis, Lactococcus lactis subsp. cremoris, Streptococcus thermophilus, Lactobacillus delbrueckii subsp.bulgaricus, Lactobacillus casei, Kazachstania unispora, Lactobacillus acidophilus, Bifidobacterium lactis, Leuconostoc mesenteroides subsp. and Saccaromyces unisporus.

  • POTENTIALLY FIGHTS CANCER

Cancer is caused by the cells in the body mutating and growing in an uncontrolled manner. A tumor is one example of this. Kefir has been studied for its role in protecting against colorectal cancer. In test tube studies, it has been found to encourage the destruction of tumor cells (36).

Kefir was also found to help encourage cancer cell death in leukemia research (37). Another study compared kefir’s potential cancer-preventing effects with those of yogurt.

The study came to the conclusion that kefir extract was much more effective at lowering the number of breast cancer cells (38).

However, some in vitro studies showed that kefir did not reduce the ability of cancer cells to mobilize and infiltrate the body. Still, kefir has antioxidant effects, which can help reduce the risk of cancer (39)

  • KEFIR SUPPORTS DIGESTION AND COMBATS IBC

Regular use of kefir can help relieve all intestinal disorders, promote bowel movement, reduce flatulence and create a healthier digestive system. The most important benefit of probiotics is for the GI tract or the gut. Since Kefir contains lot of beneficial microorganisms, they have an impact on the digestion and various ailments associated with the gut. It’s cleansing effect on the whole body helps to establish a balanced inner ecosystem for optimum health and longevity. Probiotics can help restore balance in the gut, thereby improving digestion. As kefir is rich in probiotic bacteria, it can be beneficial to include it in the diet for the prevention and treatment of gastrointestinal disturbances. Those with Irritable Bowel Syndrome (IBS) should consult with a doctor before taking probiotics as in some cases, they can make symptoms worse.

  • KEFIR ELIMINATES ALLERGIES

When the immune system gets hyper-sensitive, we develop allergies, which can be towards food, medicine or environmental factors. The body reacts with an inflammatory response towards allergens and causes symptoms like itching, redness, inflammation, hives and can be life-threatening like anaphylaxis.

Kefir has an anti-inflammatory effect and can thus play an important role in preventing allergies. This effect has been attributed to the polysaccharide – Kefiran.

Animal studies have shown beneficial effect of Kefir on allergies as well as asthma, by supressing inflammatory markers. Another study has found that a particular strain of lactobacillus present in Kefir has anti-allergic effect and thus can be used as a functional food.

  • KEFIR FIGHTS FUNGAL INFECTION

If you’re suffering from nail fungus or fungal skin infections, then incorporate kefir in your diet. It helps fight off fungus & yeast overgrowth!

  • KEFIR BALANCES SKIN PH

Slathering kefir on your face helps regulate the acid/alkaline balance (skin pH) of your skin! This is good for keeping skin healthy as well as minimizing irritation, redness and other skin problems.

  • KEFIR MAKES SKIN SMOOTH

If you’re one of those people with perpetually dry and flaky skin, please use kefir topically as a face mask! It’ll transform your skin into soft smooth suppleness in no time! Make sure to combine it with lemon juice or apple cider vinegar for extra skin smoothness!

  • KEFIR IMPROVES LACTOSE INTOLERANCE SYSTEM

Dairy products contain carbohydrate in the form of Lactose, which is a combination of glucose and galactose. When the body is unable to break down or synthesize the lactose, due to absence of the enzyme lactase it is known as being lactose intolerant and is fairly common across the world. When people suffering from lactose intolerance consume milk, they exhibit symptoms like nausea, diarrhoea and vomiting. Regular consumption of Kefir improves lactose intolerance system. Since the bacteria and yeast in Kefir feed on the lactose, they break it down during fermentation, thus, decreasing the lactose concentration in the milk. The other option is to have Water Kefir or Coconut water Kefir.

  • KEFIR REDUCES ECZEMA AND PSORIASIS

There are many success stories of people drinking kefir and it dramatically decreased their eczema and psoriasis patches. It also minimizes the frequency of outbreaks!

  • WEIGHT CONTROL

Obesity has been linked to an imbalance in gut bacteria. However, which strain of bacteria has an effect is less clear. Some evidence suggests that the lactobacillus species, or LAB group, like those found in kefir are associated with changes in weight.

  • KEFIR IMPROVES HEALTH OF THE HEART

The gut flora is responsible for maintaining good health and is essential for the proper functioning of many processes. Changes in the diet can affect the quality of the gut bacteria. These bacteria also play an important role in conditions like diabetes and metabolic syndrome. When foods like Kefir are consumed they ensure that the balance of gut flora is maintained.

Vitamin K2 which is present in Kefir helps in prevention of plaque build-up in the arteries as well as heart disease. Kefiran also is said to help in lowering blood pressure and serum cholesterol levels. All these benefits ensure that there are less chances of heart attack or stroke.

  • KEFIR ELIMINATES UNHEALTHY FOOD CRAVINGS

Kefir can also help eliminate unhealthy food cravings by making the body more balanced and nourished. The nutritional content of kefir, offers healing and health maintenance benefits to people in every type of condition.

  • KEFIR REDUCES INFLAMATION

Inflammation is involved in a number of diseases such as inflammatory bowel or rheumatoid arthritis. The anti-inflammatory effects of probiotics have been reported in some studies, although this is an emerging area of research. It does appear that the LAB bacteria are anti-inflammatory but whether that translates directly to kefir is still unknown.

  • PROTECT AGAINST INFECTION

Although antibiotics wipe out infection-causing bacteria, they can wipe out the beneficial bacteria too.

This can lead to an imbalance of good and bad bacteria in the gut and a possible overgrowth of unhealthy bacteria and yeasts. Some of the bacteria in kefir, including the Lactobacillus kefiri found in milk kefir, can fight against infection.

  • KEFIR HELPS WITH OSTEPOROSIS

Osteoporosis is a condition characterized by low bone mass and deterioration in the structure of the bone tissue. This can lead to fragile bones and an increased risk of fracture (40).

Calcium isn’t the only nutrient that can help prevent osteoporosis. Vitamin K2 has been found to play a vital role in helping the body use calcium.

Research shows that supplementing with vitamin K can help prevent bone loss and reduce the risk of fracture (43, 44).

Full-fat milk contains more vitamin K than low-fat milk (45, 46). Making kefir with full-fat whole milk can increase the amount of vitamin K that you consume and provide benefits to your bones. Studies have found that kefir can improve bone mass and structure in postmenopausal women (47). They attribute this to kefir’s ability to boost the body’s calcium uptake.

  • DETOX

The foods we eat get metabolised in the body during digestion giving out by- products. These accumulate in the body over a period of time and can become toxic, which can cause symptoms like headaches, fatigue and even allergies. Detoxification process is where a special diet or certain food is consumed which removes the toxins from the body. One of these toxins is Aflatoxin (fungi by product) which comes from peanuts, grains and oils.

A study published in Journal of Food Protection, found that when yogurt, buttermilk and kefir were made from milk contaminated with aflatoxin and allowed to ferment, there was a decrease in the aflatoxin content in kefir as compared to yogurt and buttermilk. This can be attributed to the anti-fungal characteristic of Kefir.

  • BOOSTS HAIR GROWTH

Kefir for hair growth? Yes, it works! By cleansing the scalp, soothing scalp inflammation & fighting dandruff, kefir boosts healthy hair growth. You may consume it regularly and also try a kefir hair mask!

  • KEFIR SOOTHS ROSACEA

Want to see your red blotchy skin reduce fast? Try a kefir face mask! It really helps reduce rosacea inflammation and combats the excess demodex mites that are causing it.

  • HEALS DRY SKIN

If you have dry flaky skin, consume kefir regularly and apply it on your face as a mask. Also put it in your bath for moisturized supple skin!

  • KEFIR TREATS DIARRHEA

Ever notice that when you’re on the road, bodily urges strike like clockwork when you finally near home? Your body is conditioned to work best in familiar surroundings. In a similar way, kefir can condition and regulate your system when you’re traveling. It can also help prevent the “traveler’s stomach” that’s associated with unfamiliar food and water. The healthy bacteria present in probiotics live in your gut and help maintain digestive health and regularity. Kefir can decrease the severity of diarrhea and shorten its duration. Diarrhea is a symptom of various conditions. Rather than relying on the antidiarrheal drug or stool softener in your travel repertoire, try kefir. It works!

  • KEFIR TREATS YEAST INFECTION

Kefir grains are filled with micro-organisms that help balance the body’s internal systems. Much like yogurt is used to re-balance your system after a stomach infection, kefir milk is therapeutic. It also contains Vitamin B, minerals and protein. Using kefir as a natural remedy can be successful. It can also help keep your body balanced, well nourished and healthy, preventing further Candida yeast infections in the future. It should be noted, however, that kefir is not 100 percent effective and some people may not respond to kefir. You should consult a physician if you suffer from chronic Candida yeast infections or if you have any questions or health concerns related to the infection or using kefir.

  • KEFIR TREATS DANDRUFF

Plagued by dandruff? One of the major causes of dandruff is a yeast called Malasezzia. If it increases due to many factors including over consumption of sugar and yeasty foods, dandruff can become an issue. Drinking kefir helps fight fungus and yeast overgrowth. You can also apply it on your hair as a hair mask to fight dandruff from the outside!

  • KEFIR TREATS HEALTH CONDITIONS

Kefir can treat a number of health conditions like gastritis, pancreatitis, eczema, psoriasis, rheumatism, arthritis and gout, osteoporosis, anemia and leaky gut syndrome, to name a few.

  • KEFIR FIGHTS FUNGAL INFECTION

If you’re suffering from nail fungus or fungal skin infections, then incorporate kefir in your diet. It helps fight off fungus & yeast overgrowth!

  • HEALTHY NERVOUS SYSTEM

Kefir can also calm the nerves of our body, to maintain a healthy nervous system. This property of kefir is due to the presence of the amino acid, ‘tryptophan’. It’s abundant in tryptophan, which is relaxing to the nervous system

kefir benefits

  • KEFIR ACTS AS A SKIN EXFOLIATOR

Kefir contains lactic acid, an Alpha Hydroxy Acid which is a well known skin exfoliator. Apply a kefir face mask to gently but surely slough off dead cells from your face. You can mix it with lemon for more exfoliating effects.

  • KEFIR REDUCES CHOLESTROL

Kefir is an increasingly popular fermented milk beverage that has been linked to a variety of health benefits. Unlike most dairy products, kefir contains a nominal quantity of cholesterol, and the regular consumption of kefir products fortified with phytosterol and stanol compounds may actually reduce the amount of low-density lipoprotein cholesterol. Although the consumption of non-enriched kefir may also play a beneficial role on lowering cholesterol, studies have been less conclusive than those on the effects of enriched kefir beverages.

  • Kefir can help limit sugar cravings if not completely stop it.
  • KEFIR BALANCES SKIN PH

Slathering kefir on your face helps regulate the acid/alkaline balance (skin pH) of your skin! This is good for keeping skin healthy as well as minimizing irritation, redness and other skin problems.

  • KEFIR PROMOTES FASTER HEALING FROM WOUNDS ETC
  • KEFIR HELPS WITH DEPRESSION
  • KEFIR HAS MANY GOOD BACTERIA

There are over 400 species of bacteria living in our digestive tract, it’s important to keep the good bacteria healthy to crowd out the bad bacteria, drinking kefir will help immensely with this.

  • KEFIR HELPS WITH COLON CANCER

Kefir can reduce the risk for certain cancers including, colon cancer, by preventing the growth of cancerous cells.

  • ANTI-AGEING PROPERTIES

Kefir has antioxidants and anti-aging properties. It can neutralize the free radicals, that damage the body cells and tissues by oxidizing them. By reducing the impact of free radical damage, kefir can slow down the aging process.

  • LOWER BLOOD PRESSURE

In this study, researchers found that a probiotic found in kefir lowered blood pressure and blood glucose in mice.

  • KEFIR HELPS PRESERVE FOOD

This is an indirect health benefit. Fermenting food tends to prevent the growth of illness-causing bacteria. Just like in the gut, if the good bacteria are growing in fermented foods, the bad bacteria have trouble thriving. Fermentation has been used for centuries to help preserve food. Kefir may not kill salmonella, E. coli and listeria. However, breads made using kefir instead of yeast stay fresher longer (59).

  • MAY TREAT NICOTINE WITHDRAWL SYMPTOMS

If you have ever attempted to quit nicotine, you know that the withdrawal symptoms can be quite intense. A few problematic symptoms include anxiety, depression, and issues with cognitive impairment. Research shows that kefir could indeed theoretically be incorporated into a diet for patients suffering from nicotine withdrawal symptoms, and may effectively help to reduce anxiety, cognitive impairment, and depression.

  • KEFIR REDUCES ACNE

When nothing seems to be helping your acne, turn to kefir! You know that acne in mostly caused by toxins & wastes breaking out of the skin, right? Drinking kefir promotes good digestion as well as breakdown & elimination of toxins & wastes which clears up acne from the inside! You can also apply kefir on your face! This works because the good bacteria eat up the bad acne-causing bacteria on your skin. It also soothes acne inflammation and redness!

  • KEFIR HELPS WITH AGGRESSIVE BEHAVIOUR
  • CURES ACID REFLEX AND HEART BURN
  • PROMOTES DEEP SLEEP
  • KEFIR HEALS ULCERS
  • KIDS BECOME VERY ACTIVE AND ALERT
  • KEFIR TREATS GALL BLADDER
  • KEFIR TREATS SKIN CANCER AND ECZEMA
  • ANTI- STRESS
  • RELIEVE BODY ODORS
  • AVOIDS MIGRANES
  • CURES BAD BREATH
  • ELIMINATE NEGATIVE THOUGHT

Kefir is quite easily digestible, and can be taken by children as well. It is a complete source of protein, with so many essential amino acids. To sum up, kefir is a great food that can detoxify the body, and improve the functions of the different body systems to promote health and vigor. It can also help in losing weight. Considering all the kefir health benefits, it can be concluded that introducing kefir to our diet is an excellent idea to live a healthy life.

Potential Side Effects of Kefir

There are not many side effects for drinking kefir as it’s considered very safe and actually helps the body recover from many things. Some possible kefir side effects include initial use problems, such as constipation and intestinal cramping, if your system is worn down, severely compromised or not used to having these certain types of yeast and bacterial strains in them.

Where to find Kefir?

You can order Kefir grains from our website: culturesmarket.

You can find delicious Kefir recipes in our website : culturesmarket.

What do you think – would you ever try kefir?

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One Comment

  1. Sheila Naidoo February 8, 2018 4:40 am / Reply

    I would like too know more

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