Kefir

Kefir has actually been around for several thousand years. Its earliest traces were found in a 4,000-year-old burial place situated in the xiohe area of china.

Kefir Introduction

Kefir was therefore consumed in the ancient world! Throughout the ages, kefir has actually reportedly been treasured and consumed by many cultures around the globe.

However, according to numerous historians, milk kefir has reached us today thanks to its fantastic value to the peoples of the north caucasus.

More than 2,000 years back, this region between russia and georgia was occupied by nomadic mountain people, who raised herds of goats and cattle for their milk.

We tend to forget it, however fresh milk has a very brief shelf life. Without a fridge, the very best way to save it is to ferment it.

The nomads of the caucasus fermented their milk in leather skins with kefir grains.

Kefir belonged to their every day life: when the shepherds took kefir from the bottles, they added new fresh milk to it, to make kefir continually.

This technique was passed down from generation to generation. Back then, kefir grains were really important and part of household heirlooms.

Kefir grains: a magnificent gift?

According to legends, the kefir grains were provided as a gift to the karachai individuals by the prophet muhammad himself. It is not surprising that they are attributed a magnificent origin.

Kefir grains, likewise called “seeds of the prophet”, have nearly magical powers: they change milk into a healthy, safe and fortifying product that can be kept longer than the initial item. Kefir grains hold true magicians!

From a scientific perspective, kefir grains are said to have actually formed from adding and removing milk in bottles of animal skins.

The bacteria in raw milk and those in the bottles would, eventually, have actually formed a cooperative colony of yeast and germs in the form of little gelatinous grains.

Therein lies the magic of kefir grains: no one through the ages has succeeded in recreating kefir grains synthetically.

To create kefir grains, you absolutely require … kefir grains! The grains were born from chance, and after that perpetuated through time.

The kefir grains were long kept secret by the peoples of the caucasus. According to their beliefs, the grains would lose their “wonderful” powers if their existence were revealed to outsiders.

To discuss it, or worse, to offer it away, was to dedicate a religious criminal activity and to risk damaging an ancient tradition.

Russia wishes to unravel the secret: espionage and seduction

Throughout the 14th century, russian researchers began to take an interest in the amazing longevity of caucasian mountain individuals.

Some doctors attributed this vitality to kefir, and they acquired it to evaluate on patients. The earliest clinical studies of the time stated that kefir helped treat lots of health problems such as gastrointestinal conditions and tuberculosis.

Nevertheless, it was very tough to get kefir, and russian researchers might not replicate it.

They did not have the “magic” component: kefir grains. It was impossible to get their hands on it!

A procession of physicians entrusted the mission of acquiring kefir grains to a single person– irina sakharova.

This girl, barely 20, finished with full honours from a renowned cheese school, and won awards for developing a distinct approach of making butter.

And as a reward: she was stunning.

The girl was sent to spy in the court of prince karachai, bek-mirza barchorov.

Her mission? To beauty the prince, so he would provide her kefir grains and the secret to ferment kefir. Simple, right?

The prince was certainly seduced. During her stay, sakharova received flowers and presents of all kinds, and the prince never ever took his eyes off her throughout the celebrations.

The young woman made the most of this attention and firmly insisted that he offer her some valuable kefir grains.

However, provided the spiritual restriction on sharing kefir grains with foreigners, barchorov refused to expose his secret. Sakharova returned home empty-handed.

However, on the way back, she was recorded (!) By the prince’s guys and brought back to her court.

The prince wanted to wed her.

Sakharova undoubtedly declined the marriage. She called those who had actually sent her on espionage to try to get her out of this mess.

The affair reverberated through the course of czar nicholas ii. The declined prince was forced to offer compensation for his actions, risking troubling relations in between the two individuals.

He used jewellery, gold and treasures, however sakharova refused. She had an objective to satisfy, and did not intend to stop working.

Under the order of the czar, and at the sustained needs of sakharova, the prince had to hand over the kefir grains to her.

In 1908, irina sakharova brought the first grains of milk kefir to russia.

After russia, the world!

Kefir rapidly spread in russia. At first, it was used in sanatoriums to treat the sick.

By the 1930s it was marketed on a large scale and quickly became everyday food, as typical as eggs or bread.

Now, milk kefir is produced all over the world. It can be found under lots of names: tibetan mushroom, prophet’s seeds, snow lotus, kewra, talai, galodium, tara, etc.

Many cultures have actually adopted kefir and included it into their diet plans.

In the last few years, kefir has been found more and more on grocery racks, alongside yogurts and other dairy items.

Some artisanal producers still utilize the grains to ferment their kefir. However, the majority of business manufacturers produce it from selected powdered cultures.

At the same time, kefir grains continued to be given from family to friends and family to good friend.

The culture of sharing has been maintained: by sharing our grains, we likewise share the understanding in order to perpetuate it.

A living tradition

The milk kefir grains we have today are direct descendants of those born countless years earlier into the ancient world.

Our access to it today remains in part thanks to sakharova, however also thanks to the generations of females and males who have actually assisted to propagate the grains through the ages.

Would you like to be part of this lovely tradition? You too can adopt milk kefir grains! [2]

What is kefir? All the nutritional realities to know, according to signed up dietitians

Kefir nutrition stats

Serving size: 1 cup of lifeway plain low-fat kefir.

  • 110 calories
  • 2 g overall fat
  • 10 mg cholesterol
  • 125 mg salt
  • 12 g total carbohydrate
  • 0 g fiber
  • 12 g overall sugars
  • 0 g sugarcoated
  • 11 g protein
  • 90 mcg vitamin a (10% dv)
  • 5 mcg vitamin d (25% dv)
  • 390 mg calcium (30% dv)
  • 376 mg potassium (8% dv)

Kefir vs. Yogurt vs. Probiotics

Called “the champagne of dairy,” kefir has double or triple the amount of probiotic stress that you would discover in most yogurt. “kefir is a cultured probiotic beverage that is similar to drinkable yogurt in taste and texture, however that is where the resemblance ends,” states margolis.

She adds that kefir is made with 12 live and active probiotic cultures with a longer fermentation process which leads to 25 to 30 billion helpful cfu (colony forming systems) per 8 oz serving. “it leads to a more varied culture than yogurt with two to three times more probiotics and a mix of both germs and yeast-based cultures, which is unique to kefir.”.

Margolis says that the probiotic activity is what produces kefir’s signature fizz and the increased lactic acid, among the by-products of fermentation, and provides kefir its distinct taste and bit. “nutrition-wise, kefir is higher in protein when compared to non-greek yogurt,” margolis says. “kefir is likewise an excellent source of vitamin d, when lots of yogurts are not a source.”.

When it pertains to kefir versus probiotics supplements, food constantly comes first. “one advantage is that the dairy buffers the probiotics from the stomach acid, permitting them to make their method through the digestive track and get to work,” margolis says. Plus, consuming probiotics in whole food form, such as with kefir or yogurt, comes along with a total bundle of vital vitamins and minerals as well. [3]

10 surprising health benefits of kefir

1. Enhances gut health

Kefir is an abundant source of probiotics, which help preserve the gut microbiome. Probiotics are healthy germs discovered in specific foods that aid in digestion. Our gut has a particular bacteria microbiome that keeps it healthy. Nevertheless, particular processed foods and lifestyle routines can disrupt this microbiome and cause bloating, indigestion, acid reflux and flatulence. For that reason, it is necessary to reintroduce healthy germs into the gut. You can easily do that by using probiotics.

2. Enhances heart health

One of the leading causes of heart health problems is way of life conditions. Health issue like atherosclerosis, high cholesterol, hypertension, etc, might harm heart health. The main reason behind these disorders are the high levels of unhealthy fats, called saturated fats, in our body.

Studies suggest that kefir might lower cholesterol and serum triacylglycerol in the blood. These are unhealthy fats that might build up in the arteries and cause clogs. In addition, the probiotic microorganisms in kefir can boost fat metabolic process in the body. They help form bile acids, which digest and metabolise fats. By lowering unhealthy fats in the body, the threat of getting lifestyle-related heart issues decreases.

Kefir can likewise lower blood pressure or high blood pressure. The fermented products of the probiotics in kefir can assist manage blood pressure. For instance, kefir lowers the development of the hormonal agent aldosterone, which increases blood pressure.

3. Enhances liver health

Kefir can enhance your liver health by lowering fatty liver syndrome. Fatty liver syndrome takes place when there is an increase in fat accumulation around the liver.

A research study suggests that kefir can minimize fat deposition around the liver. It can also decrease cholesterol and triglyceride deposition in the liver by enhancing lipid metabolism in the body. As a result, it decreases the material of excessive fat deposition throughout the body. It likewise assists keep organs healthy.

4. Enhances kidney health

Kefir can lower the quantity of uric acid and creatinine in the body. The probiotic population in kefir can take in and deteriorate toxic waste like uric acid and creatinine. As a result, this can be useful for decreasing the kidney’s load.

5. Improves bone health

Kefir is an outstanding source of calcium and vitamin k2, both required for healthy bones. Calcium is essentially responsible for our bone health. The lower the calcium levels in our body, the weaker our bones get. Vitamin k2, on the other hand, assists in soaking up calcium into our bones. Therefore, we need to have a routine calcium intake and vitamin k2 to keep our bone health. 100 g of kefir provides 120 mg of calcium, 20% of the recommended everyday intake worth.

Routine calcium and vitamin k2 intake can minimize the chances and slow down bone illness.

Osteoporosis, a bone disease impacting the elderly, causes pores or cavities in bones. As a result, this can make them really weak and easy to break. Also, kefir might aid in preventing fractures and improving general bone health.

6. Improves skin health

Kefir can promote healthier skin and lower acnes. It can likewise improve skin irregularities like scars, burns, and even eczema. The cell membranes, bacterial metabolites and dead germs originated from the probiotics contribute in enhancing skin health. In addition, these compounds help in enhancing the skin barrier and preventing the growth of other microbes.

For example, hyaluronic acid found in probiotics helps in injury healing. In this case, it may assist recover scars on the skin. As a result, many cosmetic items have begun incorporating hyaluronic acid to promote skin healing.

7. Anti-bacterial properties

Kefir shows anti-bacterial properties versus numerous damaging microbes. A study demonstrates the antibiotic potential of kefir against different types of bacteria and yeast. Kefirs antimicrobial results were comparable to typical antibiotics like ampicillin. Therefore, kefir kills damaging germs, helicobacter pylori, salmonella typhi, escherichia coli, streptococcus aureus.

Additionally, there are certain substances called bacteriocins present in kefir which can also stop the growth of harmful bacteria. Bacteriocin is a kind of protein that can attack specific bacterial cell walls and eliminate them.

8. Anti-cancerous properties

A research study shows the efficiency of kefir against a specific type of cancer in mice. In addition, the research study showcases a resistance increase after the usage of kefir. Moreover, other studies have actually shown a decrease in breast cancer due to kefir usage by 56%. For that reason, kefir shows promising outcomes of kefir against cancer.

Moreover, in kefir, bioactive compounds, like proteins and polysaccharides, can directly act on cancer cells. They can interrupt the cell cycle and the growth of cancer cells. By doing so, they trigger apoptosis, or the cell-death system, in cancer cells.

9. Anti-inflammatory

Kefir assists provide anti-inflammatory impacts in the body. Specific bioactive compounds present in kefir can minimize the inflammatory cells. Eosinophils are inflammatory cells that trigger swelling and other allergic reactions versus foreign microbes. For that reason, kefir may be a prospective treatment for allergic bronchial asthma.

A research study recommends that the wound-healing properties of kefir are because of the probiotics. Also, injury healing is due to kefir’s anti-inflammatory effects. Swelling is the body’s defence mechanism against bacteria and other microbes. Nevertheless, prolonged inflammation can be harmful to the body and trigger several health issues. For instance, it can cause diabetes, obesity, cancer, and other persistent illnesses.

10. Kefir for weight loss

Intake of kefir can lead to guideline of metabolic process. It is due to the minerals, vitamins, and probiotics present in it. It helps in enhancing metabolism. As a result, there is a decrease in extreme fat deposition in the body. It likewise assists eliminate damaging chemicals and toxins from the body. Furthermore, the combined results of anti-inflammation, hypercholesterolemia and probiotics found in kefir may lead to a healthy weight reduction.

Consuming kefir can make you feel satiated. As a result, it reduces the urge to binge eat or overindulge. In addition, changing processed and sweet foods with kefir can promote weight-loss. It can likewise enhance digestive health by providing a rich source of probiotics. For that reason, it can help you keep a healthy diet strategy.

How to utilize kefir

Take in kefir as a drink. Consuming kefir is the most common way to consume it. Also, you can add it to healthy smoothies and particular recipes too. For instance, we can use kefir to make probiotic ice cream or add it as a substitute for milk in baked items.

The very best time to consume kefir is on an empty stomach at the start of the day. As a result, it enhances gut health and food digestion. Moreover, you might also take it during the night prior to bed. Kefir includes tryptophan, an amino acid which can promote better sleep. Tryptophan assists increase the levels of the hormone melatonin, which regulates the sleep-wake cycle.

You can utilize kefir as a face mask. It can be used on the skin for 15-20 minutes 2-3 times a week for optimal outcomes. Include additional active ingredients like honey, increased water, turmeric, avocado, olive oil, or eggs yolk into the face mask also.

Healthy recipes utilizing kefir

Homemade kefir

  • Serving size: 4
  • Preparation time: 5 minutes
  • Ingredients:
  • Milk: 4 cups
  • Kefir grains: 1 tablespoon

Method:.

  1. Add one tablespoon of kefir grains in addition to 4 cups of milk into a container.
  2. Cover the container and protect it in place.
  3. Set aside the pot at space temperature level for one day to ferment.
  4. Strain the liquid into glasses. You can keep kefir in the fridge for two weeks.
  5. You can sugarcoat or honey to sweeten it.

Keep in mind: to begin a new batch, you might add the gathered kefir grains from the strainer back into the previous jar and add 4 cups of milk. [4]

How much kefir to drink for weight loss

There is no set amount of kefir to consume for weight-loss because the kefir weight-loss link is mainly an online misconception designed to make you buy kefir products. Rather than concentrating on kefir to drop weight, use it as part of a balanced diet with lots of plant-based foods to nourish your body and your gut microbiome.

How to consume kefir

If you’re questioning how to use kefir, then it’s quite easy. You can add a glass of kefir to your everyday dietary routine, but you can likewise utilize it to make simple, healthy salad dressings. In eastern europe, there’s even a kefir food: it’s a cold soup called okroshka that’s made from beetroot, cucumber, dill, and kefir, and it’s a great method to increase your diet with this health-promoting drink.fermented-foodsred foods: guide to health realities, food lists and recipes.

When it comes to how much kefir each day, the response is basic: kefir in small amounts and every day. Instead of bingeing on kefir in the hope that you will lose weight, add a glass of kefir to your daily regimen to support your health.

Is there a best time to consume kefir?

There’s no science to say whether drinking kefir early morning or night will change anything as to its health qualities. However, it deserves keeping in mind some recognised practices that can help accomplish and maintain healthy body weight, and basic health too. [5]

5 downsides of consuming kefir

5 downsides and adverse effects of consuming kefir include:.

Causes allergic reactions: if you dislike milk, you should prevent drinking kefir due to the fact that it might cause considerable, life-threatening allergies. Kefir might be prepared with non-dairy “milk,” such as rice milk, which is safe for usage if you have a milk allergic reaction. However, go over with your physician prior to making any dietary modifications in case you have food intolerances.

Causes risk of diabetes: although some research studies have reported that kefir is a valuable beverage for individuals with diabetes because it decreases blood sugar levels, other kinds of kefirs, particularly fruit-flavored kefir, can consist of a lot of added sugar, which people with diabetes should prevent. Individuals with diabetes must check out the labels to examine sugar levels in the drink.

Boosts the threat of infection: if you are going through cancer treatment or any other treatment that reduces immunity, you must avoid intake of kefir. The immune system in people with cancer or suppressed resistance is jeopardized. Microbes present in kefir might cause hazardous effects on the body such as infection or sepsis.

May include alcohol: alcohol is produced spontaneously throughout the fermentation process. Although the quantity of alcohol in kefir is normally less than one percent, kids and people who are sensitive to alcohol or in healing must know this. Some brand names specifically declare that their item consists of no alcohol.

Exerts unfavorable impacts on the intestinal system: kefir may trigger intestinal adverse effects such as,.

  • Constipation
  • Diarrhea
  • Gas
  • Bloating
  • Abdominal cramps

All these negative side effects may subside within a week. You are recommended to decrease kefir usage up until your body reacts well to increased probiotics. [6]

Unique preventative measures and warnings

Children: kefir is possibly safe for children between the ages of 1 and 5 years when taken by mouth for up to 10 days.

Pregnancy and breast-feeding: there is not enough dependable info about the security of taking kefir if you are pregnant or breast-feeding. Stay on the safe side and prevent use.

Aids and other conditions that deteriorate the body immune system: kefir contains actively growing germs and yeast. There is some concern that individuals with a weakened immune system might be more likely to develop infections from these bacteria or yeast. [7]
Kefir may use some digestion advantages to those that can handle it, there could be negative side effects from consuming it. This is basically the case with all fermented foods. Everyone’s digestive system is different. Therefore, they might be totally capable of managing kefir while it triggers a lot of issues in yourself. Listed below, we will be reviewing what kefir is and a few of the negative effects you can obtain from it. [8]

Interactions

Moderate interaction

Beware with this mix.

Medications that decrease the immune system (immunosuppressants) connects with kefir.

Kefir consists of live bacteria and yeast. The immune system normally manages germs and yeast in the body to prevent infections. Medications that decrease the body immune system can increase your opportunities of getting ill from bacteria and yeast. Taking kefir in addition to medications that reduce the immune system might increase the chances of getting sick.

Some medications that decrease the body immune system consist of azathioprine (imuran), basiliximab (simulect), cyclosporine (neoral, sandimmune), daclizumab (zenapax), muromonab-cd3 (okt3, orthoclone okt3), mycophenolate (cellcept), tacrolimus (fk506, prograf), sirolimus (rapamune), prednisone (deltasone, orasone), corticosteroids (glucocorticoids), and others.

Small interaction

Be watchful with this combination.

Disulfiram (antabuse) communicates with kefir.

Kefir may include alcohol. The body breaks down alcohol to eliminate it. Disulfiram (antabuse) decreases the break-down of alcohol. Taking kefir in addition to disulfiram (antabuse) can cause a pounding headache, throwing up, flushing, and other undesirable responses. Don’t drink any alcohol if you are taking disulfiram (antabuse). [9]

Conclusion

Kefir is a healthy fermented food with a consistency comparable to drinkable yogurt.

This item is typically made from dairy milk, however lots of nondairy alternatives are offered.

Studies recommend that it improves your body immune system, help in gastrointestinal problems, improves bone health, and may even fight cancer.

Begin with kefir today to make the most of this delicious, sour drink. [10]

Recommendations

  1. Https://www.merriam-webster.com/dictionary/kefir
  2. Https://revolutionfermentation.com/en/blogs/milk-kefir/the-fascinating-origins-of-kefir-grains/
  3. Https://www.goodhousekeeping.com/health/diet-nutrition/a37210263/what-is-kefir-benefits/
  4. Https://www.healthifyme.com/blog/benefits-of-kefir/
  5. Https://atlasbiomed.com/blog/top-10-facts-on-kefir-nutrition-and-kefir-milk-benefits/
  6. Https://www.medicinenet.com/why_is_kefir_bad_for_you/article.htm
  7. Https://www.rxlist.com/kefir/supplements.htm
  8. Https://www.livekefircompany.co.uk/what-are-the-possible-dangers-of-drinking-kefir/
  9. Https://www.webmd.com/vitamins/ai/ingredientmono-1056/kefir
  10. Https://www.healthline.com/nutrition/9-health-benefits-of-kefir
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