You all know that fermented foods are extremely beneficial: studies show a link between the constant consumption of such foods and an increase in the number and types of beneficial bacteria at the gut level, reducing overall inflammation, stimulating immunity… These foods have a huge number of health benefits, all you have to do is choose the most delicious to you: kimchi, natto, plain yogurt…
In this article, however, I would like to talk about Kefir.
Kefir is a beverage made from fermented milk native to the Caucasus region. It is prepared by adding kefir granules to cow, goat or sheep milk.
Recently, kefir has become very popular in the West. It is called a miracle drink, the "elixir" of long life. The secret lies in its high content of nutrients, including calcium, phosphorus, magnesium, zinc, B vitamins, vitamin K and a significant amount of lactic enzymes, which makes it an excellent substitute for yogurt. Moreover, experts consider it a stronger and healthier version of yogurt.
One of the main beneficial properties of kefir is rejuvenation. It normalizes the intestinal microflora, purifies the blood, and stabilizes the acid balance in the body. In addition, it strengthens the immune system, which is especially necessary in the cold season.
A number of probiotics contained in kefir can protect the body from infections. For example, Lactobacillus kefiri, which is found only in this drink, has been proven to inhibit the growth of harmful bacteria Salmonella, H. pylori and E. coli. The carbohydrate kefiran also protects against harmful bacteria.
The live probiotic cultures in kefir also help digestion and support a healthy gut microbiome. They alleviate symptoms of lactose intolerance, reduce abdominal bloating and help manage constipation.
Furthermore, the probiotics in kefir can improve mental health by positively affecting the gut-brain axis.
Some beverages and foods that enrich the gut flora are called psychobiotics, and kefir falls into this category. The components of such products affect mood and brain function by reducing anxiety, decreasing the risk of depression, and improving memory and learning abilities.
In addition, studies show that drinking enough kefir promotes bone health and slows the development of osteoporosis, as it can increase calcium absorption by bone cells and thus help strengthen them. This prevents fractures and strengthens the skeleton.
The benefits of kefir are not limited to maintaining internal health. It can potentially be used in cosmetology.
The lactic acid in kefir acts as a natural exfoliator, making the skin smoother and younger-looking. It helps to reduce inflammation and improve skin elasticity. In addition, the moisturizing properties of kefir make it a great ingredient for homemade hair masks.
How much kefir can be drunk per day?
For an adult, the norm of kefir consumption is 200-400 ml per day, no more. Those who are on a diet, it is better to limit themselves to one glass a day.
3 Important Rules on how to drink kefir with maximum benefit
Rule #1 – study the label
In the composition of "correct" kefir there is nothing but milk and kefir fungi. The number of bacteria is at least 107 CFU.
Rule #2 – temperature is important
Do not drink kefir cold – so it is poorly digested. Do not heat kefir, it kills the beneficial bacteria. It is best to drink the drink at room temperature.
Rule #3 – time also matters
It is optimal to drink a glass of kefir 1-2 hours before bedtime. Or drink a glass of kefir instead of your afternoon snack – so you will not want to eat, and your intestines will be very thankful to you.
Kefir is a truly unique fermented milk product.
However, the benefits and harms of kefir for each individual person may differ, depending on the individual characteristics of the body. If you are in doubt about the benefits or harms of kefir for your health, be sure to consult your doctor.