There are many drinks from ancient times, which still remain valid today as natural drinks that are beneficial to our health, and one of them is kombucha.
In this article, we provide you with all the information you need to know about this ancient drink and how it can benefit your health.
What is kombucha?
Kombucha or kombucha tea is a drink from China prepared with different plants, but for the purposes of this article we will talk about the preparation with sweetened green or black tea, which goes through a fermentation process with a culture of bacteria and yeasts. commonly called the kombucha or scoby mushroom . (1)
This process results in a non-alcoholic drink with many healthy properties , including probiotics and also contains lactic acid bacteria produced by fermentation that favor human gastrointestinal health.
Note: Some scientific articles highlight that drinking kombucha can have many benefits, despite insufficient scientific studies to draw a definitive conclusion. (two)
What are the benefits of kombucha?
Traditional medicine and natural medicine have described some of the most important benefits of kombucha due to its chemical and nutritional components that we describe below:
1. Strengthens the immune system
Kombucha contains a large amount of polyphenol compounds from tea (green or black), helping the immune system fight free radicals that cause oxidative damage to healthy cells. (3)
Likewise, this drink regenerates the microbial flora of our digestive system, preventing the appearance of infections due to other pathogenic microorganisms thanks to the presence of lactic acid bacteria.
To highlight: Studies mention the benefits of acetic acid in this drink, with antiseptic and disinfectant properties that help protect against diseases. (4)
2. Controls blood pressure and cholesterol
Kombucha is a drink free of fat and cholesterol and with the presence of antioxidant compounds, it helps prevent the degradation of lipids that cause the formation of atheromas (fatty plaques on the walls of blood vessels), regulating the presence of blood cholesterol.
Consequently, it favors the functioning of the circulatory and cardiovascular system, preventing diseases such as high blood pressure, diabetes and obesity. (5)
3. Regulates the intestinal flora
Thanks to its probiotic property, kombucha promotes the regeneration of the intestinal flora, favoring gastrointestinal health.
You should know: This happens because the drink-initiating bacteria and yeasts (called Scoby) are preserved in the final product and during the consumption of kombucha tea we are supplying the digestive system with these healthy yeasts and bacteria, regulating the intestinal microbiota. (6)
4. Enhances cognitive functions
Thanks to its antioxidant properties, kombucha tea keeps the veins and arteries that carry blood to all our organs healthy.
In reference to our brain, kombucha tea promotes good blood circulation to its cells, ensuring optimal oxygenation and nutrition to the components of the Nervous System, thus enhancing our cognitive functions.
5. Reduces joint pain and inflammation
The black tea leaf (kombucha ingredient) contains vitamins and phytochemical substances with antioxidant capacity that are enhanced by going through the fermentation process.
Important: Research has shown that extracts rich in tea polyphenols, together with vitamin E, cause a decrease in inflammatory processes and may possibly alleviate rheumatoid arthritis symptoms such as pain and inflammation. (7)
6. Protects liver and kidney health
Another of the components of kombucha tea is glucuronic acid , which comes mainly from one of its ingredients, which is sugar. This acid has the ability to combine with toxic substances in the liver and excrete these toxins through the urine, preventing the accumulation of hepatotoxic compounds in this important organ. (8)
In addition, it must be taken into account that kombucha tea comes from the green tea leaf, which contains a large amount of antioxidants that enhance its property when it goes through the fermentation process, favoring kidney health . (9)
Note: Kombucha tea has a diuretic effect , promoting kidney function and preventing fluid retention.
7. Relieves respiratory conditions
Kombucha tea contains vitamin C, an important micronutrient with antioxidant capacity, which helps prevent respiratory conditions such as the common cold and flu. (10)
8. Improves the health of the skin, hair and nails
Kombucha contains B complex vitamins, responsible for the regeneration of hair and nail tissue. In this context, retinol, tocopherol, ascorbic acid and biotin also participate, which together stimulate growth, strengthen elasticity and flexibility of hair and nails.
To highlight: In this way, these same vitamins that kombucha provides promote skin health, preventing the appearance of wrinkles, helping wound healing as well as keeping it hydrated thanks to its water supply.
9. Contributes to weight loss
This drink, thanks to its low fat content and low calories, is ideal for a healthy diet.
To this we must add its antioxidant effect on LDL cholesterol, triglycerides and glucose, regulating its presence in the blood and preventing its accumulation as adipose tissue in the body , in addition to its diuretic and detoxifying effect, factors that promote weight loss.
You should know: For people who start drinking kombucha tea, during the first weeks it is advisable to consume it in small quantities.
Kombucha properties
The properties of kombucha come from its chemical and nutritional components that favor your health and that we will describe below:
1. Vitamins and minerals
This drink contains many vitamins with different purposes within the body such as vitamin A, ascorbic acid, vitamin E and from group B thiamine, riboflavin, niacin, pyridoxine, folic acid and cyanocobalamin are present.
Note: Kombucha tea may contain minerals such as iron, potassium , zinc, manganese, copper, calcium and magnesium in its nutritional composition . The presence and concentration will depend on the fermentation time.
2. Other compounds
Kombucha is rich in antioxidant nutrients such as lutein, beta-carotene, lycopene, selenium, coenzyme Q10. It also contains essential organic acids such as lactic, acetic, gluconic, carbonic, and citric acids, among others, depending on the type of plant used for its preparation.
How is kombucha tea prepared and consumed?
Once the benefits of this wonderful drink are known, the only thing left to do is recommend its consumption as long as it is in moderation and prepared correctly. Therefore, to make kombucha at home you can proceed as follows:
Ingredients
- Tea bags (black or green)
- kombucha mushroom
- Water
- Sugar
- prepared kombucha
Preparation and consumption
- We put a cup of water to boil and once it comes to a boil, it is separated from the heat and the black or green tea is added.
- After about 10 minutes we strain the drink, place it in the container where we are going to prepare the kombucha, add another cup of water at room temperature and cover to avoid any contamination.
- After 5 minutes we add the sugar and stir until it is completely dissolved, we add two cups of natural water and then cover until the drink cools.
- Once the drink has cooled, we place the kombucha fungus (bacteria and yeast) and a quarter cup of prepared kombucha inside the drink, cover with a napkin or cotton cloth tied with a rubber band or cord and store for a period between 7 and 10 days at room temperature to ferment.
- The resulting taste of this drink will be slightly sour and slightly sweet.
Note: Kombucha can be consumed in small amounts on an empty stomach and before meals to promote digestion.
What are the risks of consuming kombucha?
The preparation of kombucha tea at home must be done taking some hygienic precautions to avoid contamination with other fungi and yeasts that can be harmful to our health.
Important: In the case of people with immune system problems, gastrointestinal pathologies, pregnant or lactating women, the intake of kombucha must be approved by a medical professional.
Another risk in the consumption of this drink is when it exceeds its ideal degree of acidity, which can cause gastrointestinal problems.
Key Findings
- Kombucha is a drink resulting from the fermentation of black or green tea, mixed with sugar and the kombucha mushroom.
- Kombucha tea is a drink with high probiotic properties, which promote digestive, cardiovascular and liver health.
- To guarantee the safety in the consumption of this drink when preparing it at home, it is recommended to apply hygiene measures to avoid contamination.
- Its consumption is recommended to be done on an empty stomach and before meals .
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.