Kefir can be good for you! Know 8 health benefits of this fermented dairy product

When somebody mentions fermented meals, you in all probability consider yogurt and pickles. Whereas pickles can boost any bland dish, yogurt can add flavour to completely different meals objects. Additionally it is helpful for well being because it has calcium, and probiotics or the great micro organism. However if you wish to simply decide up your mug and go to work, yogurt is not going to do. Meet kefir, a fermented drink that’s often created from cow’s or goat’s milk and kefir grains. For lactose illiberal individuals, there are non-dairy milk choices too. The well being advantages of kefir are many, so drink it up.

What’s kefir?

Kefir is a fermented dairy product with a barely tangy, bitter style, historically created from cow’s or goat’s milk, and kefir grains. It’s wealthy in probiotics, with all kinds of helpful micro organism like lactobacillus, streptococcus, and lactococcus. “It may be seen as a distant relative of fermented drinks like summer-favourite lassi or chaas. Whereas lassi and chaas are additionally created from fermented milk, they typically don’t comprise the varied strains of probiotics present in kefir,” says dietitian Varsha Gorey.

What are the well being advantages of kefir?

Listed here are a few of the advantages of consuming kefir:

1. Helps digestive well being

Throughout a 2023 research printed in Utilized Microbiology and Biotechnology, kefir was discovered to have helpful results on the intestine microbiota. The range of probiotic strains in kefir might assist steadiness the intestine flora, notably for individuals who endure from abdomen points like diarrhea.

2. Might improve immune operate

Sustaining a robust immune system is essential to maintain illnesses at bay. Kefir, with its probiotics, will help enhance the physique’s pure defenses. “It could additionally assist scale back the frequency of frequent infections, which is especially helpful through the monsoon season when illnesses unfold extra simply,” says the skilled.

3. Might promote bone well being

Bone well being is a major concern, particularly amongst ladies who typically endure from vitamin D deficiency and osteoporosis. “It accommodates calcium, magnesium, and vitamin K2, that are essential for sustaining bone density,” says Gorey. This might be a priceless addition to your food regimen, particularly in case you have restricted entry to various sources of dietary calcium.

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4. Might scale back irritation

Kefir has antioxidant, antimicrobial in addition to anti-inflammatory properties, as per analysis printed in Cureus in 2022. Provided that continual inflammatory situations like arthritis are fairly prevalent, incorporating anti-inflammatory meals like kefir might be helpful.

5. Aids in weight administration

Consuming kefir might assist in lowering extra fats accumulation within the physique and should assist in stopping weight problems, as per analysis printed in Bioscience, Biotechnology, and Biochemistry in 2017. Kefir can function a low-calorie, high-protein snack that promotes satiety. “When included right into a balanced food regimen, this fermented drink will help management urge for food, and enhance digestion whereas aiding in sustainable weight reduction,” says the skilled.

6. Might help psychological well being

Psychological well being is a rising concern, with a number of circumstances of hysteria and melancholy. Kefir could also be used as a kind of antidepressant dairy product, as per a 2021 research printed within the Journal of Dairy Science. The idea of the gut-brain axis can be gaining recognition, so kefir, with its potential to advertise a wholesome intestine, may additionally help psychological well-being.

7. Might handle diabetes

Consuming kefir will help decrease fasting blood sugar together with insulin ranges, as per a 2021 assessment printed in Complementary Therapies in Medical Observe. Regulating blood sugar ranges and bettering insulin sensitivity are essential to handle diabetes.

8. Potential anti-cancer properties

Kefir might assist in most cancers prevention and may additionally have helpful results in most cancers therapy attributable to its bioactive parts, together with peptides, and polysaccharides, as per analysis printed within the Archives of Iranian Drugs in 2015. “Together with kefir as a part of a balanced food regimen, which ought to consist of colourful greens, fruits and entire grains, may help general well being and should scale back most cancers threat,” says the skilled.

How you can make kefir?

Making kefir at house is easy and just like getting ready curd or lassi. You will want cow or goat’s milk or non-dairy milk, similar to coconut or oat milk, and kefir grains.

• Begin by including about 1 to 2 tablespoons of kefir grains to a glass jar.
• Pour in 2 cups of milk, cowl with a fabric or paper towel, and safe it with a rubber band.
• Let it sit at room temperature for twenty-four to 48 hours, relying on how tangy you favor it.
• As soon as fermented, pressure the combination to separate the grains from the liquid.
• The grains might be reused for future batches, and the liquid kefir might be refrigerated for as much as per week.

What shouldn’t be combined with kefir?

Kefir shouldn’t be combined with sure meals historically believed to be incompatible with dairy, similar to bitter fruits like oranges, and pineapples. “Mixing bitter fruits with dairy is a no-no, as it might create toxins within the physique and result in digestive points,” says the skilled. Additionally, keep away from including an excessive amount of sugar or sweeteners to kefir, as it could actually negate its well being advantages and result in an imbalance of intestine micro organism.

What are the negative effects of kefir?

The frequent negative effects of kefir might embrace:

• Bloating
• Nausea
• Abdomen ache
• Diarrhea
• Constipation
• Fuel

In the event you begin experiencing these negative effects, cease having kefir!

FAQs

1. Are curd and kefir the identical?

Curd and kefir are each created from fermented milk. Kefir is a beverage created from milk and kefir grains. Curd is thicker and created from cultured micro organism.

2. When to drink kefir?

Many individuals begin their day with a glass of heat water or natural tea to help digestion, and kefir can match properly into this routine. Alternatively, kefir might be consumed within the afternoon or night as a digestive assist after a heavy meal.

3. Is kefir unhealthy on an empty abdomen?

Individuals with abdomen points shouldn’t drink kefir on an empty abdomen. For wholesome individuals, kefir is usually a good addition to the morning routine. For these not used to dairy very first thing within the morning, it’s finest to start out with a small quantity and steadily enhance it to see how the physique responds.