7 Kefir Benefits and Nutrition Facts
Kefir Benefits
Kefir is a unique cultured dairy product that is one of the most probiotic rich foods on the planet and has incredible medicinal benefits for healing issues like leaky gut.Its unique name comes from the Turkish work “keif”, which means “good feeling”.For
centuries, it has been used in European and Asian folk medicine due to
the wide variety of conditions it has been known to cure. When made
correctly, it is one of my favorite drinks and, after reading this
article, I hope that you consider including it into your regular natural
health regimen.
Kefir Nutrition Facts
Kefir is a fermented milk product (cow, goat or sheep milk) that tastes like a drinkable yogurt.Kefir contains high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics.
Because kefir does not have a standardized nutrition content, the
content values can vary based on the cows, cultures, and region where it
is produced. Yet even with the range in values, kefir has superior
nutrition.Because of kefir’s unique set of nutrients it has been show to benefit the body in 7 main ways:
- Boost Immunity
- Heal Inflammatory Bowel Disease
- Build Bone Density
- Fight Allergies
- Improve Lactose Digestion
- Kill Candida
- Support Detoxification
And these are just a few of the benefits of consuming kefir daily.
Kefir Probiotics Are Powerful
Since the beginning of time, every culture has pickled and fermented
foods primarily to preserve them. Unknowingly, they were magnificently
creating superfoods jam-packed with healthy microorganisms (also known as “probiotics”) and regularly enjoyed healthy, long lives because of them.In
his Theory of Longevity, Nobel Laureate Elie Metchnikoff pioneered
research suggesting that fermented milk has significant health benefits
back in the early 20th century.Since then, research
has proven time and time again that the age-old practice of fermentation
is good medicine because of the “healthy bacteria” that are contained
within these foods.A list of the more common probiotics that we regularly see in fermented foods include:
- Bifidobacteria species
- Lactobacillus acidophilus
- Lactobacillus caucasus
- Lactobacillus bulgaricus
- Lactobacillus rhamnosus
- Acetobacter species
- Leuconostoc
At this point you may be wondering: why would we want to eat foods with bacteria in them? Don’t people take antibiotics to kill the bacteria so that they can feel better?Living in the American “antibacterial” culture, where hand sanitizer is only an arm’s length away, it may seem like suicide for people to knowingly eat foods or drink beverages filled with microorganisms. However, nothing could be further from the truth! The key to understanding this is to learn a little bit about your gut.
Kefir Grains Good For Your MicroBiome
Did you know that over 75% of your immune system is housed in your
digestive system? Essentially, trillions upon trillions of “good”
bacteria and fungus kill the “bad” microorganisms, which keeps you alive
and well.So what happens when you take antibiotics or regularly use antibacterial lotions and soaps?You literally kill the good bacteria and the bad ones take over. This, in turn, disturbs the symbiosis (balance) of your microbiome which will lead to digestive issues and immune reactions.Studies have linked everything from autism to
most chronic diseases to leaky gut syndrome and improper digestion.
Bottom line is that if you can’t absorb the nutrients in your food
because you don’t have the proper bacteria balance in your gut, your
body will never run on all cylinders because it lacks the fuel.
Kefir Health Benefits Proven By Medical Studies
First described by tribes in Russia, “kefir grains” are actually not
grains at all, but are a delicate balance of yeast and bacteria.Able
to ferment milk in around 24 hours, kefir grains can transform raw milk
into a Superfood probiotic drink (kefir), a naturally-carbonated,
refreshing beverage that has several key medicinal benefits.Rich
in Lactobacillus acidophilus and Bifidobacterium bifidum, kefir also
provides significant amounts of lactic acid bacteria and beneficial
yeast. In fact, the cocktail of beneficial microbiota within kefir makes
it one of the most powerful probiotic foods on the planet!
1. Fights Cancer – Consumption of fermented foods has been shown to kill several different types of cancerous tumors in animal studies. The Journal of Dairy Science,
for example, published a study that evaluated the immune cells in mice
and discovered that regular kefir consumption helps stop breast cancer
growth.
2. Supports Detoxification – “Mutagens” are various agents that can literally alter your DNA and can be found everywhere in our environment.Aflatoxins,
for example, are food-born toxins created by mold and can be found in
many ground nuts (which is why peanut butter causes allergies and immune
reactions), crude vegetable oils (like canola, soybean, and
cottonseed), and grains (wheat, soy, and corn).Being rich in
lactic acid bacteria, kefir can literally bind (kill) aflatoxins and
other funguses, which helps preserve healthy genetic expression.
3. Boosts Immunity – Next
time you get sick, think twice about taking an antibiotic and drink
kefir instead. A study out of University College Cork in Ireland
compared Lactobacillus probiotic preparations, and compared them to
conventional antibiotics in three animal models that are similar to
humans. They discovered that, “In all three animal diseases we observed a
positive effect in that the animals were significantly protected
against infection.”In fact, the researchers discovered that
probiotics worked as well as or even better than antibiotic therapy in
not only eliminating the infectious agent, but in resolving symptoms!
4. Builds Bone Density
– A 2014 study published in the journal of Osteoporosis International
found that consuming kefir benefits bone density and can reduce the risk
of osteoporosis. The researchers found kefir works by increasing the
absorption of bone building minerals of calcium and magnesium.The
probiotics in kefir improve nutrient absorption and the dairy itself
contains all of the most important nutrients for improving bone density
including phosphorus, calcium, magnesium, vitamin D and vitamin K2.
5. Heals IBS and IBD
– Because of the high doses of probiotics including the strains of
lactobacillus and bifidobacterium kefir is also an effective natural
treatment for irritable bowel syndrome. A study published in a Canadian
medical journal found that probiotic rich foods, including yogurt and
kefir, can help heal IBS and reduce bowel inflammation.
6. Allergies and Asthma
– In a recent study published in the Journal of Immunology, kefir was
found to have both positive effects on allergies and asthma. In the
study, kefir significantly suppressed inflammatory markers of
interleukin-4, T-helper cells and IgE immunoglobulins. The researchers
stated that kefir has strong anti-inflammatory properties that could
prove useful in the prevention of asthma.
7. Improves Lactose Intolerance – It
may sound crazy, but yes fermented milk products like kefir can help
people with milk-related lactose intolerance. To grip your brain around
this, you have to keep in mind that fermentation changes the chemical make-up of foods and, as in the case of fermented milk, kefir is relatively low in lactose.
Additionally,
if you struggle with lactose problems, you may want to try adding kefir
to your diet in small amounts because a study in the Journal of the American Dietetic Association
showed that, “Kefir improves lactose digestion and tolerance in adults
with lactose malabsorption.” As a disclaimer: although I have found most
people do very well with goat’s milk kefir a small percent of people
may still have issues with dairy.If you have had lactose
intolerance, my advice is to try it first by placing a small drop of the
kefir on the inside of you arm or wrist and let it dry. Then wait 24
hours and see if you have any inflammation. If you do, then steer clear
of it. But if not, then try adding just a drop or two to a beverage or
some food and see if you have any reaction. You can then increase the
amount until you are certain that you are not reacting to it.As with any food or diet, make sure to listen to your body.
NOTE:
If you have had an allergic reaction with any dairy, then I would seek
advice from your doctor or natural health practitioner on how to test
your allergies without ingesting the kefir.
Types of Kefir
You’ll be happy to know that
even if you cannot tolerate having any dairy, there are types of kefir
that are still rich in probiotics and have plenty of healthy kefir
benefits, but that are completely lactose and dairy free. There are
essentially two main types of kefir, and they differ in multiple ways.The two types of kefir are: milk kefir (made from cow, sheep, or goat milk but also from coconut milk) and water kefir (made from sugary water or coconut water, both of which do not contain any dairy).While
the base liquid used in different types of kefirs vary, the process for
making kefir is still the same and the health benefits are thought to
be present in both types. All kefir is made using kefir “grains”, which
are a yeast/bacterial fermentation starter. All types of kefirs are
similar to kombucha (another healthy probiotic-rich drink favorite) in
that they must have sugar either naturally present, or else added, in
order to allow the healthy bacteria to grow and for the fermentation
process to take place. However the end result is that both kombucha and
kefir are very low in sugar, because the live active yeast essentially
“eats” the large majority of the added sugar during fermentation.
Milk Kefir (made with goat, cow, or sheep’s milk)
Milk
kefir is the kind that is normally most well-known and widely
available, usually sold in most major supermarkets and nearly all health
food stores. Milk kefir is most often made from goat’s milk, cow’s
milk, or sheep’s milk, but certain stores also carry coconut milk kefir,
which again means it does not contain any lactose, dairy, or real
“milk” at all.When buying milk kefir made from goat, cow, or
sheep milk, you want to always look for a high-quality organic brand to
ensure you are getting the most benefits and avoiding any harmful
substances found in conventional dairy.Traditionally, milk kefir is made using a starter culture,
which is what ultimately allows the probiotics to form. All
probiotic-rich beverages use a starter kit of “live” active yeast which
is responsible for creating the beneficial bacteria.Once
fermented, milk kefir has a tart taste that is somewhat similar to the
taste of Greek yogurt. How strong the taste is depends on how long the
kefir fermented; longer fermentation usually leads to a stronger tarter
taste and even yields some carbonation which results from the active
yeast.Milk kefir is not naturally sweet on its own, but other
flavors can be added to it in order to boost the flavor and make it more
appealing. While some people prefer to have kefir plain, many like to
have vanilla or berry-flavored kefirs, similarly to how you will find
yogurts flavored and sold.Most store-bought kefirs will be
flavored with additions like fruit or cane sugar, but you can sweeten
and flavor your kefir yourself at home by adding pure honey (preferably
raw), pure maple syrup, pure vanilla extract, or organic stevia extract.
Also try adding pureed fruit to your plain kefir (like banana or
blueberries) to boost the nutrient content even more.Beyond just
drinking milk kefir, there are other ways to cleverly use it in recipes.
Milk kefir can make a great base for soups and stews that would
otherwise call for regular buttermilk, sour cream, heavy cream, or
yogurt. You can substitute plain or flavored kefir for any of these in
ingredients in your favorite recipes for baked goods, mashed potatoes,
soups, and more in order to boost the nutrient content.Coconut Kefir
Coconut
kefir can be made either using coconut milk or coconut water. Coconut
milk comes directly from coconuts and is made by blending coconut “meat”
(the white, thick part of the inside of a coconut) with water, and then
straining the pulp out so only a milky liquid is left.Coconut
water is the clear liquid that is held inside coconuts naturally, which
would come out if you were to crack open the coconut.Both types
of coconut kefirs do not contain any dairy. Coconut water and coconut
milk are said to be the perfect base for creating fermented kefir
because they naturally have carbohydrates present, including sugars,
which are needed to be consumed by the yeast during the fermentation
process to create healthy bacteria.Coconut kefir is made in the
same way as milk kefir, using a traditional starter culture that
contains live active yeast and bacteria.Coconut kefir becomes
more tart and also carbonated once fermented, and tends to be sweeter
and less strongly flavored than milk kefir is.Both types of
coconut kefir still taste like natural coconut and also keep all of the
nutritional benefits of unfermented plain coconut milk and water
(potassium, and electrolytes, for example).Water Kefir
Water
kefir tends to have a more subtle taste and a lighter texture than milk
kefir does. Water Kefir is normally made using sugar water or fruit
juice.Water kefir is made in a similar way as milk and coconut
kefirs. Just like milk kefir, plain water kefir can be flavored at home
using your own healthy additions, and makes a great healthy alternative
to drinking things like soda or processed fruit juice.You will
want to use water kefir differently than you would use milk kefir: try
adding water kefir to smoothies, healthy desserts, oatmeal, salad
dressing, or just drink it plain. Since it has a less creamy texture and
is less tart, it is not the best substitute for dairy products in
recipes.If you’d like to drink water kefir on its own, make sure
you buy a kind that is low in sugar and then consider adding your own
fruit or herbs to give it more flavor. Try having water kefir with fresh
squeezed lemon and lime juice, mint, or cucumber to flavor your water
kefir naturally, or make a healthy soda alternative by combining water
kefir with club soda or seltzer for a virtually sugar-free carbonated
drink.No matter the type of kefir you choose to consume, look for
a high-quality brand that is preferably organic. Choose kefirs that are
low in sugar and added flavors, and then try flavoring it yourself at
home where you have control over the amount of sugar being used. All
types of kefir should be refrigerated and it’s best to keep them in
glass bottles, so that plastic or any BPA that might be present, cannot
leach into the kefir.
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