Kefir is a fermented dairy drink with a number of well being advantages. It is excessive in dietary worth and has numerous probiotics. However, to make a kefir drink, you require starter kefir grains. Kefir is much like Greek yoghurt, besides it accommodates extra probiotics. It is often in comparison with Kombucha. However, kefir accommodates extra protein and nutritional vitamins than kombucha. Nutritionists and healthcare professionals recommend that usually ingesting kefir could enhance well being in 2-4 weeks. The a number of well being advantages of kefir embody bettering coronary heart, intestine, kidney, liver, and pores and skin well being. Kefir additionally has anti-cancerous, anti-inflammatory, and anti-bacterial results.
Nutrition Value of Kefir
Every teacup of kefir accommodates:
Calories: 109 Kcal
Proteins: 6.2 g
Carbs: 7.2 g
Fats: 6.2 g
According to the each day worth (DV), consumption
Vitamin A: 6% (DV)
Calcium: 30% (DV)
Sodium: 4% (DV)
Health Benefits of Kefir
1. Improves Gut Health
Kefir is a wealthy supply of probiotics, which assist preserve the intestine microbiome. Probiotics are wholesome micro organism present in sure meals that assist in digestion. Our intestine has a particular micro organism microbiome that retains it wholesome. However, sure processed meals and life-style habits can disrupt this microbiome and trigger bloating, indigestion, acid reflux disorder and flatulence. Therefore, it's important to reintroduce wholesome micro organism into the intestine. You can simply do this by utilizing probiotics.
The probiotics present in kefir can take away mutagens and carcinogens from our our bodies. Therefore, it could possibly cut back the chance of getting cancers and different sicknesses.
2. Improves Heart Health
One of the main causes of coronary heart well being points is life-style problems. Health issues like atherosclerosis, excessive ldl cholesterol, hypertension, and so forth., could harm coronary heart well being. The foremost motive behind these problems are the excessive ranges of unhealthy fat, known as saturated fat, in our physique.
Studies recommend that kefir could decrease ldl cholesterol and serum triacylglycerol within the blood. These are unhealthy fat which will accumulate within the arteries and trigger blockages. In addition, the probiotic microorganisms in kefir can improve fats metabolism within the physique. They assist kind bile acids, which digest and metabolise fat. By lowering unhealthy fat within the physique, the chance of buying lifestyle-related coronary heart issues reduces.
Kefir may also cut back blood strain or hypertension. The fermented merchandise of the probiotics in kefir can assist management blood strain. For instance, kefir reduces the formation of the hormone aldosterone, which will increase blood strain.
3. Improves Liver Health
Kefir can enhance your liver well being by lowering fatty liver syndrome. Fatty liver syndrome occurs when there is a rise in fats accumulation in and across the liver.
A study means that kefir can cut back fats deposition across the liver. It may also decrease ldl cholesterol and triglyceride deposition within the liver by bettering lipid metabolism within the physique. As a consequence, it reduces the content material of extreme fats deposition all through the physique. It additionally helps hold organs wholesome.
4. Improves Kidney Health
Kefir can cut back the quantity of uric acid and creatinine within the physique. The probiotic inhabitants in kefir can eat and degrade poisonous waste like uric acid and creatinine. As a consequence, this may be helpful for lowering the kidney’s load.
5. Improves Bone Health
Kefir is a superb supply of calcium and vitamin K2, each required for wholesome bones. Calcium is actually answerable for our bone well being. The decrease the calcium ranges in our physique, the weaker our bones get. Vitamin K2, alternatively, helps in absorbing calcium into our bones. Therefore, we have to have an everyday calcium consumption and vitamin K2 to keep up our bone well being. 100 g of kefir gives 120 mg of calcium, 20% of the really useful each day consumption worth.
Regular calcium and vitamin K2 consumption can cut back the probabilities and decelerate bone ailments.
Osteoporosis, a bone illness affecting the aged, causes pores or cavities in bones. As a consequence, this may make them very weak and straightforward to interrupt. Also, kefir could assist in stopping fractures and bettering general bone well being.
6. Improves Skin Health
Kefir can promote more healthy pores and skin and cut back blemishes. It may also enhance pores and skin abnormalities like scars, burns, and even eczema. The cell membranes, bacterial metabolites and lifeless micro organism derived from the probiotics play a task in bettering pores and skin well being. In addition, these compounds assist in strengthening the pores and skin barrier and stopping the expansion of different microorganisms.
For instance, hyaluronic acid present in probiotics helps in wound therapeutic. In this case, it might assist heal scars on the pores and skin. As a consequence, many beauty merchandise have began incorporating hyaluronic acid to advertise pores and skin therapeutic.
7. Antibacterial Properties
Kefir exhibits anti-bacterial properties towards a number of dangerous microorganisms. A study demonstrates the antibiotic potential of kefir towards numerous kinds of micro organism and yeast. Kefirs antimicrobial results have been akin to widespread antibiotics like ampicillin. Therefore, kefir kills dangerous micro organism, helicobacter pylori, salmonella typhi, escherichia coli, streptococcus aureus.
Additionally, there are particular compounds known as bacteriocins current in kefir which might additionally cease the expansion of dangerous micro organism. Bacteriocin is a kind of protein that may assault explicit bacterial cell partitions and kill them.
8. Anti-cancerous Properties
A study demonstrates the effectiveness of kefir towards a particular sort of most cancers in mice. Additionally, the research showcases an immunity enhance after the consumption of kefir. Furthermore, different studies have proven a discount in breast most cancers on account of kefir consumption by 56%. Therefore, kefir exhibits promising outcomes of kefir towards most cancers.
Furthermore, in kefir, bioactive compounds, like proteins and polysaccharides, can immediately act on most cancers cells. They can disrupt the cell cycle and the expansion of most cancers cells. By doing so, they activate apoptosis, or the cell-death mechanism, in most cancers cells.
Kefir helps present anti-inflammatory results within the physique. Specific bioactive compounds current in kefir can cut back the inflammatory cells. Eosinophils are inflammatory cells that trigger irritation and different allergic responses towards overseas microorganisms. Therefore, kefir could also be a possible remedy for allergic bronchial bronchial asthma.
A study means that the wound-healing properties of kefir are because of the probiotics. Also, wound therapeutic is because of kefir’s anti-inflammatory results. Inflammation is the physique’s defence mechanism towards micro organism and different microbes. However, extended irritation may be harmful to the physique and trigger a number of well being points. For occasion, it could possibly result in diabetes, weight problems, most cancers, and different power sicknesses.
10. Kefir for Weight Loss
Consumption of kefir can result in regulation of metabolism. It is because of the minerals, nutritional vitamins, and probiotics current in it. . It helps in boosting metabolism. As a consequence, there's a lower in extreme fats deposition within the physique. It additionally helps flush out dangerous chemical compounds and toxins from the physique. Furthermore, the mixed results of anti-inflammation, hypercholesterolemia and probiotics present in kefir could end in a wholesome weight reduction.
Drinking kefir could make you are feeling satiated . As a consequence, it reduces the urge to binge eat or overeat. In addition, changing processed and sugary meals with kefir can promote weight reduction. It may also enhance digestive well being by offering a wealthy supply of probiotics. Therefore, it could possibly assist you to preserve a nutritious diet plan.
How to Use Kefir
Consume kefir as a drink. Drinking kefir is the commonest option to eat it. Also, you'll be able to add it to smoothies and particular recipes as nicely. For instance, we are able to use kefir to make probiotic ice cream or add it as an alternative choice to milk in baked items.
The greatest time to drink kefir is on an empty abdomen initially of the day. As a consequence, it improves intestine well being and digestion. Moreover, you may additionally take it at night time earlier than mattress. Kefir accommodates tryptophan, an amino acid which might promote higher sleep. Tryptophan helps improve the degrees of the hormone melatonin, which regulates the sleep-wake cycle.
You can use kefir as a face masks. It may be utilized on the pores and skin for 15-20 minutes 2-3 instances per week for optimum outcomes. Incorporate further elements like honey, rose water, turmeric, avocado, olive oil, or eggs yolk into the face masks as nicely.
Healthy Recipes Using Kefir
Serving measurement: 4
Preparation time: 5 minutes
- Milk: 4 cups
- Kefir grains: 1 tablespoon
- Add one tablespoon of kefir grains together with 4 cups of milk right into a jar.
- Cover the jar and safe it in place.
- Set apart the pot at room temperature for sooner or later to ferment.
- Strain the liquid into glasses. You can retailer kefir within the fridge for 2 weeks.
- You can add sugar or honey to sweeten it.
Note: To begin a brand new batch, you could add the collected kefir grains from the strainer again into the earlier jar and add 4 cups of milk.
Possible Side Effects and Things to Remember
- People with milk allergic reactions ought to keep away from ingesting kefir fabricated from cow’s milk. However, they could substitute it with one other milk of alternative. People who've diabetes ought to eat kefir with out added sugar.
- Excessive consumption of kefir could trigger bloating, gasoline, cramping, nausea, and constipation. However, consuming 1-3 cups of kefir each day won't trigger these signs.
- Since kefir accommodates a big inhabitants of probiotics, it is probably not protected for everybody to eat it. For instance, folks with weak immune programs ought to keep away from consuming kefir. In addition, folks present process chemotherapy for most cancers also needs to keep away from utilizing kefir.
- It is best to drink do-it-yourself kefir relatively than store-bought. Store-bought kefir can have added sugars and preservatives. On the opposite hand, do-it-yourself kefir is more healthy, recent and cheaper.
Kefir accommodates a number of vitamins, nutritional vitamins, and probiotics. It affords many well being advantages like bettering coronary heart, intestine, kidney, liver, and pores and skin well being. In addition, it has anti-cancerous, anti-inflammatory, and anti-bacterial results. All these properties can supply many well being advantages. Kefir will also be used as a face masks to cut back pores and skin blemishes. Therefore, including kefir to your each day routine could show helpful to your well being.
Frequently Asked Questions (FAQs)
Q. How lengthy does it take for kefir to work within the physique?
A. It could take from 2-4 weeks for kefir to enhance well being. Therefore, one ought to eat 1-2 cups of kefir day by day for greatest outcomes. However, cease taking kefir if any of the unwanted effects persist.
Q. Is kefir higher than Greek yoghurt?
A. Both kefir and Greek yoghurt present many well being advantages. However, kefir accommodates extra protein and probiotics than Greek yoghurt.
Q. Which is best, kombucha or kefir?
A. Both kefir and kombucha present many well being advantages. However, kefir accommodates the next quantity of protein and nutritional vitamins than kombucha.
Q. What are the advantages of taking kefir?
A. Consuming kefir has many advantages like bettering coronary heart, intestine, kidney, liver, and pores and skin well being. Also, kefir has proven anti-cancerous, anti-inflammatory, and anti-bacterial results. All of those properties can supply many well being advantages.
Q. Is kefir anti-inflammatory?
A. Yes, kefir has anti-inflammatory results on the physique. In addition, probiotics current in kefir can cut back inflammatory cells like eosinophils within the physique.
Q. Is kefir good for intestine well being?
A. Yes, kefir is sweet for intestine well being. It is a wealthy supply of probiotics, which assist in digestion and stop bloating and flatulence. Also, it eliminates dangerous toxins and mutagens from the digestive system.
Q. Is kefir good in your pores and skin?
A. Yes, kefir is sweet for the pores and skin as a result of it could possibly assist heal scars and blemishes. Kefir accommodates hyaluronic acid and particular proteins that assist wounds heal and enhance the pores and skin barrier. These results will result in clearer pores and skin with much less scarring and pimples.
Q. Is kefir good in your liver?
A. Yes, kefir is sweet in your liver. Kefir can lower the fats deposition across the liver and cut back oxidative stress. Therefore, this may result in a more healthy liver which is extra environment friendly.
Q. Does kefir assist you to drop some weight?
A. Yes, consuming kefir is an effective method for wholesome weight reduction. Kefir helps regulate the metabolism, lowering extra fats within the physique. Also, kefir creates a sense of fullness for an prolonged interval. Thus, it prevents the urge of consuming unhealthy meals. As a consequence, this can assist regulate weight.
Q. Does kefir cut back bloating?
A. Yes. Since kefir is a wealthy supply of probiotics, it helps strengthen the digestive system. By doing so, it reduces bloating and flatulence.
Q. Is kefir good for blood strain?
A. Yes, kefir is sweet for regulating blood strain. However, it's because kefir helps regulate lipid metabolism, thus lowering ldl cholesterol and different unhealthy fat within the physique. Also, kefir minimises the manufacturing of angiotensin, which might improve blood strain. Therefore, this can assist cut back hypertension or hypertension.
Q. Is kefir good for kidneys?
A. Yes, kefir is sweet for kidneys. The antioxidants current in kefir can cut back oxidative stress to the kidneys. Also, the probiotics in kefir can assist filter out the poisonous waste in our our bodies. As a consequence, this reduces the load on the kidneys and retains them wholesome.
Q. Will kefir decrease ldl cholesterol?
A. Yes, kefir could decrease blood levels of cholesterol. Kefir helps improve lipid metabolism, thus lowering ldl cholesterol and different unhealthy fat within the physique.
Q. Is kefir good for acid reflux disorder?
A. Yes, kefir is sweet for acid reflux disorder. However, it's because kefir helps strengthen the digestive system, thus lowering issues like gasoline and acid reflux disorder. Also, probiotics current in kefir assist in higher digestion.
Q. Is kefir good for kidney infections?
A. Yes. Due to its antibacterial properties, consuming kefir is a superb option to cut back an infection within the kidney. Simultaneously, the probiotics in kefir can assist cut back the load on the kidney by filtering out poisonous waste.
Q. What occurs should you drink kefir day by day?
A. Kefir is wholesome and helpful to well being. Drinking kefir day by day could have a number of benefits like bettering intestine, coronary heart, liver, and kidney well being. However, should you expertise any unwanted effects after ingesting kefir for greater than two weeks, then keep away from kefir.
Q. How a lot kefir must you drink a day?
A. The really useful each day consumption worth of kefir is 1-2 cups. The greatest time to drink kefir is on an empty abdomen is initially of the day or night time.
Q. When ought to I drink kefir at night time or morning?
A. You can eat kefir early within the morning or at night time. Drinking it on an empty abdomen can enhance intestine well being and digestion. Also, ingesting kefir at night time can promote higher sleep.
Q. Should I drink kefir on an empty abdomen?
A. Yes, you could drink kefir on an empty abdomen. Drinking it on an empty abdomen can enhance intestine well being and digestion.
Q. Why is kefir unhealthy for you?
A. Kefir could trigger some unwanted effects like bloating, gasoline, and flatulence initially. However, the unwanted effects ought to cease after getting it usually.
Q. Is kefir excessive in sugar?
A. Homemade kefir isn’t excessive in sugar. However, store-bought kefir could include added sugar and sweeteners. Therefore, make kefir at residence.