I am a huge fan of kefir and drink it daily along with other fermented drinks that I prepare at home.
Why fermented foods? The bacteria!! Kefir can have up to 60 different strains of healthy bacteria compared to yogurt which at best has 5. The healthy bacteria will supercharge your immune system for optimal health, performance and immunity.
Kefir is a fermented drink, traditionally made using cow’s milk or goat’s milk.
It is made by adding kefir grains to milk. These are not cereal grains, but grain-like colonies of yeast and lactic acid bacteria that resemble a cauliflower in appearance.
Over approximately 24 hours, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir.
Then the grains are removed from the liquid and can be used again.
In other words, kefir is the drink, but kefir grains are the starter culture that you use to produce the beverage.
Kefir originated from parts of Eastern Europe and Southwest Asia. The name is derived from the Turkish word keyif, which means “feeling good” after eating.
The grains’ lactic acid bacteria turn the milk’s lactose into lactic acid, so kefir tastes sour like yogurt — but has a thinner consistency.
A 6-ounce (175-ml) serving of low-fat kefir contains:
- Protein: 4 grams
- Calcium: 10% of the RDI
- Phosphorus: 15% of the RDI
- Vitamin B12: 12% of the RDI
- Riboflavin (B2): 10% of the RDI
- Magnesium: 3% of the RDI
In addition, kefir has about 100 calories, 7–8 grams of carbs and 3–6 grams of fat, depending on the type of milk used.
Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits.
Dairy-free versions of kefir can be made with coconut water, coconut milk or other sweet liquids. These will not have the same nutrient profile as dairy-based kefir.
1. Kefir helps to promote a healthy digestive system
Every year, millions of Americans suffer from various digestive related ailments, such as irritable bowel syndrome, inflammatory bowel disease, and acid reflux, and thousands of productive hours are lost due to these ailments. Dairy products, such as milk and cheese, can exacerbate digestive concerns, but chronic ailments can actually find relief with kefir consumptions.
Kefir is high in probiotics, which helps to reduce inflammation of the digestive system, which in turns helps to ease the symptoms of chronic digestive system ailments.
2. Kefir helps to promote a strong immune system
Kefir is not only important for the gut for a healthy digestive tract, but for a healthy immune system as well. Over seventy percent of the immune system is actually housed in the digestive system, so supporting healthy bacteria growth helps to keep the rest of the body healthy as well. Additionally, a probiotic found in kefir, known as Lactobacillus kefiri, has the ability to fight off potentially serious bacteria such as salmonella and e. Coli.
3. Kefir can promote healthy bones
Every year, millions of men and women over the age of fifty suffer from osteoporosis related bone fractures. While losing bone density is a natural part of aging, excessive loss is not normal and should be avoided by consuming enough Vitamin D and calcium. Kefir is a fantastic source of calcium, and also contains Vitamin K2, which helps the body to metabolize calcium.
4. Kefir may help prevent cancer
Every year, more than one million Americans are diagnosed with cancer, the aggressive disease that can affect almost any area of the body. There are no clear causes of cancer, and treatment for cancer such as radiation and chemotherapy can be almost as detrimental on the body as the cancer itself.
Kefir’s high levels of probiotics can help to fight cancer by preventing cancer cells from growing and spreading, as well as promoting a healthy immune system. Recent studies have shown that regular consumption of kefir means the body produces more interferon-beta, which may help to fight cancer, particularly colon and breast cancers.
5. Kefir may be a good dairy alternative for those who are lactose intolerant
At birth, most infants possess enzymes in their digestive system that allow them to digest their mother’s milk. After weaning, an estimated seventy-five of the world’s population and at least twenty-five percent of the population of the United States lose these enzymes and are unable to process some or all dairy products without suffering from bloating, gas, and diarrhea.
Kefir, similar to yogurt, is very low in lactose, which means that the symptoms are lessened. The fermentation process removes much of the lactose from the product. Different brands of kefir can vary in lactose amounts, so investigate each brand prior to consumption if your are lactose intolerant or sensitive. It is also important to note that lactose intolerance is different than dairy allergies and those who are allergic should steer clear of kefir and other dairy products.
6. Kefir may help those suffering from allergies and asthma
Whether seasonal or year round, many people can attest to the discomfort of allergies. Kefir, full of probiotics that help to lower inflammation and are essential in moderating the immune system’s response to allergens, can help ease some of the symptoms, such as watery eyes, runny nose, congestion, and hives. While the exact cause of asthma is not fully understood, chronic asthma is thought to be closely connected with allergies. More specific asthma, such as sickness induced or exercise induced, can be relieved by the anti-inflammatory properties of kefir’s probiotics.
7. Kefir is incredibly high in a variety of different important nutrients
Beyond all of the fantastic benefits listed above, kefir contains many different essential vitamins and minerals. Fairly low in calories and fat, particularly if low fat dairy or plant based milks are used. Kefir is also an excellent source of phosphorus and riboflavin, and also contains zinc and potassium. All of these nutrients are important for a balanced diet and healthy body.
These are the most common bacteria found in Milk Kefir grains:
Lactobacillus acidophilus
Lactobacillus brevis
Lactobacillus casei
Lactobacillus delbrueckii subsp. bulgaricus
Lactobacillus delbrueckii subsp. delbrueckii
Lactobacillus delbrueckii subsp. lactis
Lactobacillus helveticus
Lactobacillus kefiranofaciens subsp. kefiranofaciens
Lactobacillus kefiri
Lactobacillus paracasei subsp. paracasei
Lactobacillus plantarum
Lactobacillus rhamnosus
Lactobacillus sake
Lactococcus lactis subsp. cremoris
Lactococcus lactis subsp. lactis
Lactococcus lactis
Leuconostoc mesenteroides subsp. cremoris
Leuconostoc mesenteroides subsp. dextranicum
Leuconostoc mesenteroides subsp. mesenteroides
Pseudomonas
Pseudomonas fluorescens
Pseudomonas putida
Streptococcus thermophilus
Here are the most common yeast found in Milk Kefir grains:
Candida humilis
Kazachstania unispora
Kazachstania exigua
Kluyveromyces siamensis
Kluyveromyces lactis
Kluyveromyces marxianus
Saccharomyces cerevisiae
Saccharomyces martiniae
Saccharomyces unisporus
My 2 Cents: I do significant research on all the supplements and foods that I consume to be sure they will provide me with the benefits of health and a stronger immune system. Kefir is on my list of foundational foods that I consume to keep me at my best!
Elite Performance Team Blog 