Kefir is a product similar to yogurt , with high biological and potentially therapeutic activity due to its wide range of benefits and nutritional properties.
It is then considered a functional food, which comes from the use of a fungus that bears the same name, to obtain this drink.
In the following article we will talk about what are the main benefits of kefir and how it should be consumed.
What are the health benefits of kefir?
The benefits of kefir are quite extensive due to the nature of its preparation and bioactivity. They will be mentioned and described below for your consideration and recognition.
1. Boosts the immune system
Milk proteins, whose food is the main ingredient of kefir, leads to the production of antimicrobial and antioxidant responses that allow its recognition as a probiotic food.
Note: Kefir produces an improvement in the intestinal microbiota and increases the amount of immune defenses present in the body.
2. Strengthens the bones
Among the great benefits of kefir, the ability to reduce risks for diseases that affect bone strength such as osteoporosis and decalcification stands out. Likewise, it produces a strengthening that reduces the possibilities of fractures and splintering, in general terms for the consumer.
3. Improves digestion and intestinal transit
As we previously mentioned, kefir improves the intestinal microbiota, which emphasizes its application as a probiotic food . It allows the natural care of the digestive system through its intake, since it provides lactic ferments that favor digestion and reduces the appearance of irritated colon, gas and constipation. (1)
For the elaboration of kefir, strains of Lactobacillus Kefiri and Saccharomyces Kefir are usually used , which are the reason for the benefits that kefir brings to digestion.
Note: The elaboration of kefir as a dairy derivative is based on a complex microbiota that is made up of bioactive peptides and polysaccharides with a community of lactic acid bacteria, yeasts and acetic acid bacteria. (two)
4. Facilitates lactose tolerance
This product can be consumed by everyone, even lactose intolerant, thanks to the fact that it has been fully absorbed by the yeasts involved in the production process.
Note: Lactose is converted into lactic acid when it is processed in the production of kefir, which is an excellent ally for consumers who suffer from lactose intolerance.
5. Improves the absorption of nutrients
Kefir not only improves the absorption but also the assimilation of nutrients in the body, facilitating the synthesis of micromolecules such as Vitamin B12 and K, including minerals that are usually present. In this way, an increase in the biological value of the product is considered. (3)
6. Reduces the risk of respiratory conditions
According to studies carried out, there is a mention of kefir as an ally and even an essential food in the treatment of respiratory conditions such as asthma and bronchitis, due to its capacity to reinforce defenses and biological action. (4)
7. Improves skin health
Kefir has good reactivity against the good bacteria present in the body, thus allowing them to support the health and proper functioning of the body. It benefits even in treatments of lacerations, burns and skin eruptions . (5)
8. Promotes weight loss
It is a food that nourishes and allows obtaining the feeling of satiety , which incurs being beneficial for diets where the objective is weight loss and reducing the consumption of large amounts of food.
How should kefir be taken?
Kefir can be made from both water and fresh milk , with water being a much healthier and more palatable option. Next we will delve into one of the methods of preparation and consumption of this product.
Note: With the culture of kefir you can make not only drinks but also products such as solid cheese. The only difference is the production process.
Ingredients
- kefir grains
- Lemon juice
- Sugar
- Water
- Dried fruit of your choice (raisins, figs, dates)
Preparation and consumption
- The first step for the elaboration of the drink is the dilution of the sugar in the amount of water. They are approximately a ratio of 40 grams of sugar per liter of water.
- Subsequently, the kefir granules, the lemon juice and the nuts of preference are added.
- It should be covered with a cloth or hermetic lid, and the fermentation process begins at room temperature for approximately 48 hours, depending on consumer preference.
- It is later strained and the homemade kefir is cooled.
- If you want a double fermentation, you can add a lemon without squeezing and proceed to cool, thus increasing the acidity and effervescence of the product. This brings a pleasant feeling to the consumer.
Key Findings
- Kefir is a drink based on fermentation with a high content of nutrients and benefits for consumers.
- It can be made from water or milk, where the main difference is the nutrients provided and the flavor of the final product.
- It contains multiple health benefits where the improvement of digestion and lactose tolerance stands out.
- It has a slight effect on improving skin health due to the antioxidants it incorporates into the consumer’s body.
- It positively influences the treatment of respiratory diseases , even in the 19th century it was applied as a treatment for tuberculosis.
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.