Dairy products such as fermented milk are incredibly relevant worldwide, their great aroma and flavor are accompanied by a series of nutritional properties and of enormous value for health.
Fermented milk is a key base for kefir , a dairy product that we will learn about in this article, where we will include its benefits and delve into its compounds.
What is kefir?
Kefir (or kefirada milk) is a drink made from milk fermented at room temperature, specifically with Bulgars (bacteria and yeasts that convert lactic acid) and a series of fermenting yeasts and also grains called “Lactobacillus kef ” .
It is considered a very refreshing drink, with a texture very similar to yogurt, in addition to which it can be consumed alone or also be an accompaniment (as well as an additional ingredient) for various sweet dishes and even salads, also finding milk kefir or water kefir. ,as the two main types of it.
Note: A study highlights that: “The elaboration of kefir is based on the fermentative activity of the microbiota of the kefir grains on the chemical components of milk” . (1)
What benefits does kefir have?
Kefir or kefirada milk has many similarities with yogurt , therefore, it is good to recognize that it has very similar benefits with the ability to strengthen the body at different points.
In this sense, we present the benefits of kefir in its form of consumption:
1. Boosts the immune system
Kefir is a superfood with probiotic actions, which is favorable for immunonutrition, that is, the reinforcement of the immune system, managed by defenses and white blood cells .
To highlight: The immune system is enhanced, thanks to live microorganisms (defined as probiotics) such as ” Lactobacillus Kefiri” , which facilitate the elimination of toxins in the body with their antioxidant and anti-inflammatory properties.
2. Promotes digestive health
Probiotics such as kefir manage to boost the immune system due to an extremely important fact, the intestinal flora, being the most important set of microorganisms that are housed in the intestine with a vital balance against harmful bacteria.
In this sense, digestive health is favored since kefir or kefirada milk inhibits the passage of toxins in the intestinal flora, increases the digestibility of milk and tolerance to dairy (due to probiotic effects) and favors the expulsion of soft stools.
You should know: An abstract mentions the following: “Kefir can help a lot to regulate intestinal transit, avoiding constipation and achieving a balance of normal intestinal bacteria, that is, the flora .” (two)
3. Strengthens the bones
The strength of the bones is paramount, beyond the sports world. In this sense, kefir has the ability to improve bone density , reducing the appearance of osteoporosis and preventing decalcification, further increasing bone strength and resistance to avoid injuries.
4. Improves nutrient absorption
Do you remember that it was mentioned that kefir helps prevent decalcification and improves the consumption of milk or other products? This favors the digestive system to improve its absorption of nutrients , thanks to the probiotics whose actions are direct towards digestibility.
5. Suppresses allergic reactions
Kefir has important bacteria inside, with anti-inflammatory capabilities and bioactivities, simply put, probiotics in the intestine can inhibit the sudden onset of various allergies or pathologies such as asthma, alleviating the symptoms of all of them.
6. Contributes to weight loss
The improvement of the intestinal flora and the intestinal tract is of the utmost importance, since it greatly contributes to weight loss.
In this sense, the probiotics in this product promote a better feeling of satiety, taking into account that the metabolism is reinforced and therefore there is greater fat burning.
Note: A study highlights the following: “Kefir fermentation allows milk to be broken down into simpler nutrients, making it more digestible and providing microorganisms that regenerate the digestive system . ” (3)
7. Promotes skin health
Kefir yogurt (known as this in cosmetics) is also of aesthetic use to reinforce the layers of the dermis and epidermis, thanks to its antioxidant properties that improve the production of collagen in the skin, as well as reinforces elasticity and Reduces existing wrinkles.
Kefir nutritional properties
What is the nutrient composition that makes possible the benefits of this fermented drink? The answer is found knowing the nutritional properties of kefir in all its splendor. These are the main properties in the composition of kefir:
1. Vitamins
This type of fermented milk has a high content of vitamins, such as group B vitamins (where it is counted from vitamin B1 to vitamin B12), taking into account vitamin D, vitamin A and vitamin K , many of these with antioxidant and regenerative properties.
2. Minerals
As it is a superfood for the bones, it is important to know that it has essential minerals such as calcium and phosphorus, but it is also vastly composed of magnesium , potassium and a little iron as well, undoubtedly this is due to the milky properties of kefir. .
3. Other compounds
Milk kefir houses in its composition an essential amino acid called tryptophan, which is necessary for growth and development from muscles to enzymes, apart from it is also a container of carbohydrates and many proteins.
How to make homemade kefir?
Milk kefir is not only a product that can be obtained already made and processed. But it can also be made in a simple way at home, as follows:
Ingredients
- kefir grains
- Vegetable or skimmed milk
Preparation
- Place the kefir grains, kefir granules or kefir nodules in a clean glass container, then add the liter of vegetable or skimmed milk (approximately 250 cubic centimeters) and cover with a cloth.
- Leave at room temperature for 18 or 24 hours or less, for the fermentation process.
- After the hours of fermentation, strain the milk liquid, the strainer must be made of plastic material and thus you will not lose the probiotic bacteria.
- Let the homemade drink cool in the fridge and then you can drink it cold.
- After that you can keep the nodules for another fermentation.
How should kefir be taken?
Kefir is simply limitless, so drinking kefir is an art enjoyed on its own, sweetened with honey and even vanilla or cinnamon extracts , but it can also work as a blend for different types of milks, such as cow’s milk, whole milk and goat’s milk.
You should know: There are two types of kefir: milk kefir and water kefir, with the same health benefits and made with the same kefir nodules .
Lastly, we can take this product as a complement for breakfast and accompany it with cereal or dried fruit . You can also make a kind of spreadable cheese based on it and it is highly relevant as a dressing for salads and sandwiches at dinner.
Key Findings
- Kefir is a fermented milk product considered a probiotic food, which is divided into water kefir and milk kefir.
- The benefits of kefir are to improve digestion and suppress allergic reactions such as asthma and people with lactose intolerance.
- It has essential amino acids such as tryptophan and has a large amount of calcium as well as vitamins.
- It can be taken alone, as a companion for breakfast and you can also make it at home.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.