Kefir is a fermented dairy drink with a number of well being advantages. It’s excessive in dietary worth and has a lot of 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 counsel that often consuming kefir could 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.
Diet Worth of Kefir
Each teacup of kefir accommodates:
Energy: 109 Kcal
Proteins: 6.2 g
Carbs: 7.2 g
Fat: 6.2 g
In accordance with 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 preserve 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 may simply try this by utilizing probiotics.
The probiotics present in kefir can take away mutagens and carcinogens from our our bodies. Due to this fact, it may scale back the danger 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 forth., could harm coronary heart well being. The principle cause behind these issues are the excessive ranges of unhealthy fat, referred to as saturated fat, in our physique.
Studies counsel that kefir could 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 type bile acids, which digest and metabolise fat. By lowering unhealthy fat within the physique, the danger 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 study means that kefir can scale back fats deposition across the liver. It might probably additionally decrease ldl cholesterol and triglyceride deposition within the liver by enhancing lipid metabolism within the physique. Consequently, it reduces the content material of extreme fats deposition all through the physique. It additionally helps hold 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 eat and degrade poisonous waste like uric acid and creatinine. Consequently, this may be helpful for lowering the kidney’s load.
5. Improves Bone Well being
Kefir is a superb supply of calcium and vitamin K2, each required for wholesome bones. Calcium is actually answerable 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 a daily calcium consumption and vitamin K2 to keep up our bone well being. 100 g of kefir gives 120 mg of calcium, 20% of the beneficial 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. Consequently, this could make them very weak and simple to interrupt. Additionally, kefir could 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 might probably 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 job 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 might assist heal scars on the pores and skin. Consequently, 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 study demonstrates the antibiotic potential of kefir towards numerous varieties of micro organism and yeast. Kefirs antimicrobial results had been similar to widespread 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 referred to 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 study demonstrates the effectiveness of kefir towards a particular sort of most cancers in mice. Moreover, the research showcases an immunity enhance after the consumption of kefir. Moreover, different studies have proven a discount in breast most cancers because of 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 international microorganisms. Due to this fact, kefir could also be a possible therapy for allergic bronchial bronchial asthma.
A study means that the wound-healing properties of kefir are as a result of 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 will be harmful to the physique and trigger a number of well being points. As an example, it may result in diabetes, weight problems, most cancers, and different power sicknesses.
10. Kefir for Weight Loss
Consumption of kefir can result in regulation of metabolism. It’s as a result of minerals, nutritional vitamins, and probiotics current in it. . It helps in boosting metabolism. Consequently, there’s a lower in extreme fats deposition within the physique. It additionally helps flush out dangerous chemical compounds and toxins from the physique. Moreover, the mixed results of anti-inflammation, hypercholesterolemia and probiotics present in kefir could lead to a wholesome weight reduction.
Consuming kefir could make you’re feeling satiated . Consequently, it reduces the urge to binge eat or overeat. As well as, changing processed and sugary meals with kefir can promote weight reduction. It might probably additionally enhance digestive well being by offering a wealthy supply of probiotics. Due to this fact, it may assist you preserve a nutritious diet plan.
The right way to Use Kefir
Eat kefir as a drink. Consuming kefir is the commonest technique to eat it. Additionally, you possibly can 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 choice to milk in baked items.
One of the best time to drink kefir is on an empty abdomen in the beginning of the day. Consequently, it improves intestine well being and digestion. Furthermore, you may additionally take it at night time earlier than mattress. Kefir accommodates tryptophan, an amino acid which may promote higher sleep. Tryptophan helps enhance the degrees of the hormone melatonin, which regulates the sleep-wake cycle.
You need to use 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 extra substances like honey, rose water, turmeric, avocado, olive oil, or eggs yolk into the face masks as effectively.
Wholesome Recipes Utilizing Kefir
Home made 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 at some point to ferment.
- Pressure the liquid into glasses. You may retailer kefir within the fridge for 2 weeks.
- You may add sugar or honey to sweeten it.
Be aware: 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.
Potential Aspect Results and Issues to Keep in mind
- Folks with milk allergic reactions ought to keep away from consuming kefir product of cow’s milk. Nonetheless, they might substitute it with one other milk of selection. Individuals who have diabetes ought to eat kefir with out added sugar.
- Extreme consumption of kefir could trigger bloating, gasoline, cramping, nausea, and constipation. Nonetheless, consuming 1-3 cups of kefir day by day is not going to trigger these signs.
- Since kefir accommodates a big inhabitants of probiotics, it might not be secure for everybody to eat it. For instance, folks with weak immune techniques 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 selfmade kefir slightly than store-bought. Retailer-bought kefir can have added sugars and preservatives. However, selfmade kefir is more healthy, contemporary and cheaper.
Kefir accommodates plenty of vitamins, nutritional vitamins, and probiotics. It provides 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 could show helpful to your well being.
Steadily Requested Questions (FAQs)
Q. How lengthy does it take for kefir to work within the physique?
A. It might take from 2-4 weeks for kefir to enhance well being. Due to this fact, one ought to eat 1-2 cups of kefir every single day for finest outcomes. Nonetheless, cease taking kefir if any of the unwanted side 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 best, 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 stop bloating and flatulence. Additionally, it eliminates dangerous toxins and mutagens from the digestive system.
Q. Is kefir good to your pores and skin?
A. Sure, kefir is sweet for the pores and skin as a result of it may 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 to your liver?
A. Sure, kefir is sweet to 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 assist you shed extra pounds?
A. Sure, consuming kefir is an effective means 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. Consequently, 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’s 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 enhance 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. Consequently, this reduces the load on the kidneys and retains them wholesome.
Q. Will kefir decrease ldl cholesterol?
A. Sure, kefir could 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’s 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. Resulting from its antibacterial properties, consuming kefir is a superb 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 every single day?
A. Kefir is wholesome and helpful to well being. Consuming kefir every single day could have a number of benefits like enhancing intestine, coronary heart, liver, and kidney well being. Nonetheless, in case you expertise any unwanted side 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 beneficial day by day consumption worth of kefir is 1-2 cups. One of the best time to drink kefir is on an empty abdomen is in the beginning of the day or night time.
Q. When ought to I drink kefir at night time or morning?
A. You may eat kefir early within the morning or at night time. Consuming it on an empty abdomen can enhance intestine well being and digestion. Additionally, consuming kefir at night time 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. Consuming it on an empty abdomen can enhance intestine well being and digestion.
Q. Why is kefir unhealthy for you?
A. Kefir could trigger some unwanted side effects like bloating, gasoline, and flatulence initially. Nonetheless, the unwanted side effects ought to cease after getting it often.
Q. Is kefir excessive in sugar?
A. Home made kefir isn’t excessive in sugar. Nonetheless, store-bought kefir could include added sugar and sweeteners. Due to this fact, make kefir at residence.