Kefir, widely consumed in Eastern European countries, has gained much popularity in recent years in the rest of the world, due to the benefits of its probiotic properties.
We tell you all you need to know about kefir in this post.
What is kefir?
Kefir in Turkish means blessing and refers to a fermented drink consumed for thousands of years in the Caucasus area.
Kefir is called both the granules with which the milk is fermented and the resulting product, a probiotic food that contains up to 30 strains of 'good' bacteria that help fight tumors, harmful microbes, carcinogens, among others.
Therefore, kefir favors the intestinal flora, facilitates digestion and improves the body's defenses, helping to maintain general health, as we will see later.
It can be done at home safely, its production is very simple, and can be made with any type of milk: goat, sheep, cow, soy, rice or coconut. It resembles that of natural yogurt, although in yogurt there is only lactic fermentation, while kefir causes a lacto-alcoholic and carbonated fermentation of milk.
Another difference from yogurt is that kefir has a greater variety of probiotic microorganisms.
Kefir properties
Milk kefir is rich in tryptophan, calcium, magnesium, phosphorus and vitamins B and K, and proteins, in addition to having beneficial bacteria, as we have already mentioned.
However, the great advantage of this drink is that it reduces the lactose content, transforming it into lactic acid, which is why people who are lactose intolerant can drink it.
The dairy products are the primary dietary source of calcium so, although not essential, daily inclusion is recommended in the diet (2-4 servings per day). Experts advise alternating kefir with other dairy products such as milk, cottage cheese, curd, yogurt, or cheeses.
Kefir benefits
Most of the benefits of kefir derive from its probiotic nature:
Protects the microbiota
Kefir balances the intestinal flora and improves the absorption of nutrients. Being a probiotic, it helps regenerate the flora and is indicated for digestive problems: indigestion, constipation, diarrhea, gastritis, intestinal inflammation and even candidiasis.
Likewise, it is a recommended food for those who undergo antibiotic treatments and need to regulate their intestinal transit.
Strengthens the immune system
Thanks to its anti-inflammatory and antimicrobial properties, as well as its richness in vitamins and minerals, it is ideal for stimulating defenses and strengthening the immune system, as well as facilitating the elimination of toxins and maintaining healthy intestinal flora, preventing infection by microorganisms through the intestine.
Regulates hypertension
Kefir helps lower blood pressure and lower triglyceride levels as well as 'bad cholesterol'.
Fight osteoporosis
Being rich in calcium, another of its benefits is to protect the bone system, alleviating the effects of diseases such as osteoporosis and decalcification. It also strengthens our bones.
Makes milk more digestible
Kefir favors the digestion of milk because by pre-digesting it, its amount of lactose (the main cause of intolerance) is reduced, it is transformed into lactic acid and the fat is better emulsified, which is why those people who have problems assimilating it tolerate well.
It helps control weight
Kefir is rich in protein and low in calories. In addition, by promoting intestinal transit, it facilitates the elimination of fat, contributes to the control of satiety and the prevention of diseases such as being overweight.
People with diabetes can also include it in their diet, as it helps lower blood glucose levels.
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