Kefir is a fermented dairy drink with a number of well being advantages. It’s excessive in dietary worth and has numerous probiotics. Nonetheless, to make a kefir drink, you require starter kefir grains. Kefir is just like Greek yoghurt, besides it accommodates extra probiotics. It’s normally in comparison with Kombucha. Nonetheless, kefir accommodates extra protein and nutritional vitamins than kombucha. Nutritionists and healthcare professionals recommend that usually consuming kefir might enhance well being in 2-4 weeks. The a number of well being advantages of kefir embody enhancing coronary heart, intestine, kidney, liver, and pores and skin well being. Kefir additionally has anti-cancerous, anti-inflammatory, and anti-bacterial results.
Vitamin Worth of Kefir
Each teacup of kefir accommodates:
Energy: 109 Kcal
Proteins: 6.2 g
Carbs: 7.2 g
Fat: 6.2 g
Based on the day by day worth (DV), consumption
Vitamin A: 6% (DV)
Calcium: 30% (DV)
Sodium: 4% (DV)
Well being Advantages of Kefir
1. Improves Intestine Well being
Kefir is a wealthy supply of probiotics, which assist keep the intestine microbiome. Probiotics are wholesome micro organism present in sure meals that help in digestion. Our intestine has a particular micro organism microbiome that retains it wholesome. Nonetheless, sure processed meals and way of life habits can disrupt this microbiome and trigger bloating, indigestion, acid reflux disorder and flatulence. Due to this fact, it’s important to reintroduce wholesome micro organism into the intestine. You possibly can simply do this by utilizing probiotics.
The probiotics present in kefir can take away mutagens and carcinogens from our our bodies. Due to this fact, it could scale back the chance of getting cancers and different sicknesses.
2. Improves Coronary heart Well being
One of many main causes of coronary heart well being points is way of life issues. Well being issues like atherosclerosis, excessive ldl cholesterol, hypertension, and so on., might harm coronary heart well being. The primary cause behind these issues are the excessive ranges of unhealthy fat, known as saturated fat, in our physique.
Research recommend that kefir might decrease ldl cholesterol and serum triacylglycerol within the blood. These are unhealthy fat that will accumulate within the arteries and trigger blockages. As well as, 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 also can scale back blood strain or hypertension. The fermented merchandise of the probiotics in kefir may help management blood strain. For instance, kefir reduces the formation of the hormone aldosterone, which will increase blood strain.
3. Improves Liver Well being
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 examine means that kefir can scale back fats deposition across the liver. It may possibly additionally decrease ldl cholesterol and triglyceride deposition within the liver by enhancing lipid metabolism within the physique. In consequence, it reduces the content material of extreme fats deposition all through the physique. It additionally helps preserve organs wholesome.
4. Improves Kidney Well being
Kefir can scale back the quantity of uric acid and creatinine within the physique. The probiotic inhabitants in kefir can devour and degrade poisonous waste like uric acid and creatinine. In consequence, this may be useful for lowering the kidney’s load.
5. Improves Bone Well being
Kefir is a wonderful supply of calcium and vitamin K2, each required for wholesome bones. Calcium is actually chargeable for our bone well being. The decrease the calcium ranges in our physique, the weaker our bones get. Vitamin K2, however, helps in absorbing calcium into our bones. Due to this fact, we have to have an everyday calcium consumption and vitamin K2 to take care of our bone well being. 100 g of kefir gives 120 mg of calcium, 20% of the advisable day by day consumption worth.
Common calcium and vitamin K2 consumption can scale back the probabilities and decelerate bone illnesses.
Osteoporosis, a bone illness affecting the aged, causes pores or cavities in bones. In consequence, this could make them very weak and straightforward to interrupt. Additionally, kefir might help in stopping fractures and enhancing total bone well being.
6. Improves Pores and skin Well being
Kefir can promote more healthy pores and skin and scale back blemishes. It may possibly additionally 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 enhancing pores and skin well being. As well as, 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. On this case, it could assist heal scars on the pores and skin. In 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 examine demonstrates the antibiotic potential of kefir towards varied varieties of micro organism and yeast. Kefirs antimicrobial results have been similar to frequent antibiotics like ampicillin. Due to this fact, kefir kills dangerous micro organism, helicobacter pylori, salmonella typhi, escherichia coli, streptococcus aureus.
Moreover, there are specific compounds known as bacteriocins current in kefir which may additionally cease the expansion of dangerous micro organism. Bacteriocin is a sort of protein that may assault specific bacterial cell partitions and kill them.
8. Anti-cancerous Properties
A examine demonstrates the effectiveness of kefir towards a particular kind of most cancers in mice. Moreover, the examine showcases an immunity increase after the consumption of kefir. Moreover, different research have proven a discount in breast most cancers attributable to kefir consumption by 56%. Due to this fact, kefir exhibits promising outcomes of kefir towards most cancers.
Moreover, in kefir, bioactive compounds, like proteins and polysaccharides, can immediately act on most cancers cells. They’ll 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. Particular bioactive compounds current in kefir can scale back the inflammatory cells. Eosinophils are inflammatory cells that trigger irritation and different allergic responses towards overseas microorganisms. Due to this fact, kefir could also be a possible remedy for allergic bronchial bronchial asthma.
A examine means that the wound-healing properties of kefir are because of the probiotics. Additionally, wound therapeutic is because of kefir’s anti-inflammatory results. Irritation is the physique’s defence mechanism towards micro organism and different microbes. Nonetheless, extended irritation could be harmful to the physique and trigger a number of well being points. As an example, it could result in diabetes, weight problems, most cancers, and different continual sicknesses.
10. Kefir for Weight Loss
Consumption of kefir can result in regulation of metabolism. It’s because of the minerals, nutritional vitamins, and probiotics current in it. . It helps in boosting metabolism. In consequence, there’s a lower in extreme fats deposition within the physique. It additionally helps flush out dangerous chemical substances and toxins from the physique. Moreover, the mixed results of anti-inflammation, hypercholesterolemia and probiotics present in kefir might end in a wholesome weight reduction.
Ingesting kefir could make you’re feeling satiated . In consequence, it reduces the urge to binge eat or overeat. As well as, changing processed and sugary meals with kefir can promote weight reduction. It may possibly additionally enhance digestive well being by offering a wealthy supply of probiotics. Due to this fact, it could provide help to keep a nutritious diet plan.
How you can Use Kefir
Eat kefir as a drink. Ingesting kefir is the most typical technique to devour it. Additionally, you’ll be able to add it to smoothies and particular recipes as effectively. For instance, we will use kefir to make probiotic ice cream or add it as an alternative to milk in baked items.
The perfect time to drink kefir is on an empty abdomen firstly of the day. In consequence, it improves intestine well being and digestion. Furthermore, you might also take it at evening earlier than mattress. Kefir accommodates tryptophan, an amino acid which may promote higher sleep. Tryptophan helps improve the degrees of the hormone melatonin, which regulates the sleep-wake cycle.
You should utilize kefir as a face masks. It may be utilized on the pores and skin for 15-20 minutes 2-3 occasions every week for optimum outcomes. Incorporate further substances like honey, rose water, turmeric, avocado, olive oil, or eggs yolk into the face masks as effectively.
Wholesome Recipes Utilizing 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.
- Cowl the jar and safe it in place.
- Put aside the pot at room temperature for someday to ferment.
- Pressure the liquid into glasses. You possibly can retailer kefir within the fridge for 2 weeks.
- You possibly can add sugar or honey to sweeten it.
Notice: To begin a brand new batch, it’s possible you’ll add the collected kefir grains from the strainer again into the earlier jar and add 4 cups of milk.
Doable Facet Results and Issues to Bear in mind
- Folks with milk allergy symptoms ought to keep away from consuming kefir manufactured from cow’s milk. Nonetheless, they might substitute it with one other milk of alternative. Individuals who have diabetes ought to devour kefir with out added sugar.
- Extreme consumption of kefir might trigger bloating, gasoline, cramping, nausea, and constipation. Nonetheless, consuming 1-3 cups of kefir day by day won’t trigger these signs.
- Since kefir accommodates a big inhabitants of probiotics, it is probably not secure for everybody to devour it. For instance, folks with weak immune programs ought to keep away from consuming kefir. As well as, folks present process chemotherapy for most cancers must also keep away from utilizing kefir.
- It’s higher to drink do-it-yourself kefir moderately than store-bought. Retailer-bought kefir can have added sugars and preservatives. Alternatively, do-it-yourself kefir is more healthy, contemporary and cheaper.
Kefir accommodates quite a lot of vitamins, nutritional vitamins, and probiotics. It presents many well being advantages like enhancing coronary heart, intestine, kidney, liver, and pores and skin well being. As well as, 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 scale back pores and skin blemishes. Due to this fact, including kefir to your day by day routine might show useful to your well being.
Incessantly Requested 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. Due to this fact, one ought to devour 1-2 cups of kefir day-after-day for greatest outcomes. Nonetheless, cease taking kefir if any of the unwanted effects persist.
Q. Is kefir higher than Greek yoghurt?
A. Each kefir and Greek yoghurt present many well being advantages. Nonetheless, kefir accommodates extra protein and probiotics than Greek yoghurt.
Q. Which is healthier, kombucha or kefir?
A. Each kefir and kombucha present many well being advantages. Nonetheless, kefir accommodates a better quantity of protein and nutritional vitamins than kombucha.
Q. What are the advantages of taking kefir?
A. Consuming kefir has many advantages like enhancing coronary heart, intestine, kidney, liver, and pores and skin well being. Additionally, 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. Sure, kefir has anti-inflammatory results on the physique. As well as, probiotics current in kefir can scale back inflammatory cells like eosinophils within the physique.
Q. Is kefir good for intestine well being?
A. Sure, kefir is sweet for intestine well being. It’s a wealthy supply of probiotics, which help in digestion and forestall bloating and flatulence. Additionally, it eliminates dangerous toxins and mutagens from the digestive system.
Q. Is kefir good on your pores and skin?
A. Sure, kefir is sweet for the pores and skin as a result of it could 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 on your liver?
A. Sure, kefir is sweet on your liver. Kefir can lower the fats deposition across the liver and scale back oxidative stress. Due to this fact, this could result in a more healthy liver which is extra environment friendly.
Q. Does kefir provide help to shed pounds?
A. Sure, consuming kefir is an efficient manner for wholesome weight reduction. Kefir helps regulate the metabolism, lowering extra fats within the physique. Additionally, kefir creates a sense of fullness for an prolonged interval. Thus, it prevents the urge of consuming unhealthy meals. In consequence, this may help regulate weight.
Q. Does kefir scale back bloating?
A. Sure. 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. Sure, kefir is sweet for regulating blood strain. Nonetheless, it is because kefir helps regulate lipid metabolism, thus lowering ldl cholesterol and different unhealthy fat within the physique. Additionally, kefir minimises the manufacturing of angiotensin, which may improve blood strain. Due to this fact, this may help scale back hypertension or hypertension.
Q. Is kefir good for kidneys?
A. Sure, kefir is sweet for kidneys. The antioxidants current in kefir can scale back oxidative stress to the kidneys. Additionally, the probiotics in kefir may help filter out the poisonous waste in our our bodies. In consequence, this reduces the load on the kidneys and retains them wholesome.
Q. Will kefir decrease ldl cholesterol?
A. Sure, kefir might 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. Sure, kefir is sweet for acid reflux disorder. Nonetheless, it is because kefir helps strengthen the digestive system, thus lowering issues like gasoline and acid reflux disorder. Additionally, probiotics current in kefir assist in higher digestion.
Q. Is kefir good for kidney infections?
A. Sure. As a consequence of its antibacterial properties, consuming kefir is a wonderful technique to scale back an infection within the kidney. Concurrently, the probiotics in kefir may help scale back the load on the kidney by filtering out poisonous waste.
Q. What occurs in case you drink kefir day-after-day?
A. Kefir is wholesome and useful to well being. Ingesting kefir day-after-day might have a number of benefits like enhancing intestine, coronary heart, liver, and kidney well being. Nonetheless, in case you expertise any unwanted effects after consuming kefir for greater than two weeks, then keep away from kefir.
Q. How a lot kefir must you drink a day?
A. The advisable day by day consumption worth of kefir is 1-2 cups. The perfect time to drink kefir is on an empty abdomen is firstly of the day or evening.
Q. When ought to I drink kefir at evening or morning?
A. You possibly can devour kefir early within the morning or at evening. Ingesting it on an empty abdomen can enhance intestine well being and digestion. Additionally, consuming kefir at evening can promote higher sleep.
Q. Ought to I drink kefir on an empty abdomen?
A. Sure, it’s possible you’ll drink kefir on an empty abdomen. Ingesting it on an empty abdomen can enhance intestine well being and digestion.
Q. Why is kefir dangerous for you?
A. Kefir might trigger some unwanted effects like bloating, gasoline, and flatulence initially. Nonetheless, the unwanted effects ought to cease upon getting it usually.
Q. Is kefir excessive in sugar?
A. Do-it-yourself kefir isn’t excessive in sugar. Nonetheless, store-bought kefir might include added sugar and sweeteners. Due to this fact, make kefir at residence.