Do you know what kefir actually is and do you know its numerous health benefits? Today we are talking about this unique milk drink, which is indeed called the centenarian drink. There are of course many reasons for this and we will name the 8 most important of them, which are also supported by research.

Healthy kefir: what makes the milk drink so beneficial for our health?

Kefir healthy kefir probiotic food kefir grains

What is kefir?

Kefir is a cultured, fermented milk drink that originally comes from the mountainous region that separates Asia and Europe. It is similar to yoghurt, but it is a drink with a tart, sour taste and a light “fizz”. The reason for this is carbon dioxide – the end product of the fermentation process.

The duration of the fermentation time affects the taste. A good source of calcium, kefir is rich in nutrients and probiotic bacteria.

Do you know why kefir is healthy?

Kefir healthy milk drink Kefir make yourself kefir grains

Below are 8 health benefits of kefir that make this fermented drink so beneficial to our health.

1. Kefir is an important source of nutrients

As mentioned before, kefir is a fermented drink that is traditionally made from cow’s milk or goat’s milk. It is made by adding kefir grains (kefir grains, kefir mushrooms or still called Tibetan mushrooms) to milk. These are not cereal grains, but rather grain-like colonies of yeast and lactic acid bacteria that resemble cauliflower florets.

Kefir grains are made up of yeast and lactic acid bacteria

Kefir healthy milk drink kefir grains

The microorganisms in the kefir grains multiply over about 24 hours, ferment the sugar in the milk and turn it into kefir. The grains are then removed from the liquid and can be used again.

In other words, kefir is the drink, but kefir grains are the starter culture. The lactic acid bacteria in the grains turn the lactose into lactic acid, so kefir tastes like yogurt but has a thinner consistency.

Kefir is delicious, nutritious, and very healthy

Kefir healthy milk drink Make milk kefir yourself with kefir grains

 Kefir grains can be stored dried or frozen

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One 175 ml serving of low-fat kefir contains:

Protein: 4 grams

Calcium: 10% of the daily requirement

Phosphorus: 15% of the daily requirement

Vitamin B12: 12% of the daily requirement

Riboflavin (B2): 10% of the daily requirement

Magnesium: 3% of the daily requirement

A reasonable amount of vitamin D.

Additionally, kefir has around 100 calories, 7-8 grams of carbohydrates, 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 add to its health benefits.

The word kefir comes from the Turkish word “keyif” and means “wellbeing”

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Dairy-free versions of kefir or water kefir can be made with coconut water, coconut milk, or other sweet liquids. However, these do not have the same nutritional profile as milk-based kefir.

2. Kefir is a stronger probiotic than yogurt

Yogurt is actually the most famous probiotic food in the Western diet, but kefir is a much stronger probiotic source. The microorganisms known as probiotics can influence health in a variety of ways and significantly aid digestion.

Kefir grains contain up to 61 strains of bacteria and yeast, which makes them a very rich and diverse source of probiotic, with the variety can vary. Other fermented milk products are made from far fewer strains and do not contain yeast.

Kefir can contain up to 61 different microorganisms, making it one of the best probiotic foods

Kefir healthy milk drink Make milk kefir yourself Glass of kefir grains

3. Kefir has strong antibacterial properties.

Certain probiotics in kefir are said to protect against infection. This also includes the probiotic Lactobacillus kefiri, which is unique to kefir.

Studies show that this probiotic can inhibit the growth of various harmful bacteria, including Salmonella, Helicobacter pylori, and E. coli.

Kefiran, a type of carbohydrate found in kefir, also has antibacterial properties.

4. Kefir can improve bone health and reduce the risk of osteoporosis

Osteoporosis is characterized by the breakdown of bone tissue and is a major problem in Western countries. Ensuring adequate calcium intake is one of the most effective ways to improve bone health and slow the progression of osteoporosis.

In this sense, the milk drink kefir can go a long way, as full-fat kefir is not only a good source of calcium, but is also rich in vitamin K2. Vitamin K2 plays a central role in calcium metabolism and this has been shown to reduce the risk of fractures by up to 81%.

Milk kefir is an excellent source of calcium and offers great bone health benefits

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5. Kefir can protect against cancer

Cancer is one of the leading causes of death worldwide. Cancer occurs when abnormal cells grow out of control in the body, such as in a tumor.

The probiotics in fermented milk products are said to reduce tumor growth by stimulating the immune system. Hence, it is possible for kefir to fight cancer.

6. The probiotics in kefir can help with various digestive problems

Probiotic foods like kefir can help restore the balance of friendly bacteria in the gut. That is why they are very effective in treating diarrhea.

In addition, there is plenty of evidence to suggest that probiotics and probiotic foods can alleviate many digestive problems. These include irritable bowel syndrome, ulcers, and many others. Because of this, kefir can come in handy when you have digestive issues.

Probiotic foods like kefir can improve various digestive diseases

Kefir healthy probiotic food kefir grains

7. Kefir is low in lactose

Regular dairy products contain a natural sugar called lactose. However, many people, especially adults, are unable to break down lactose and digest it properly. This condition is known as lactose intolerance.

The lactic acid bacteria in fermented milk products such as kefir and yogurt convert the lactose into lactic acid, so these foods are lower in lactose compared to milk.

They also contain enzymes that help break down lactose even further. Therefore, kefir is generally well tolerated by people with lactose intolerance, at least when compared to regular milk.

However, it is possible to make a 100% lactose-free kefir from coconut water, fruit juice, or any other non-dairy beverage.

People who are lactose intolerant can often drink kefir because kefir is low in lactose

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8. Kefir can relieve allergy and asthma symptoms

Allergic reactions are caused by inflammatory reactions to certain foods or substances. People with hypersensitive immune systems are more prone to allergies, which can lead to conditions like asthma. Limited animal evidence suggests that taking kefir may reduce allergic reactions.

Kefir may suppress inflammatory reactions associated with allergies and asthma

Kefir healthy milk drink probiotic food kefir grains

Kefir is easy and simple to make at home

If you are unsure about the quality of store-bought kefir, there is an easy way to make it at home.

In combination with fresh fruit, kefir makes for a healthy and delicious dessert or breakfast.

Kefir grains / mushrooms are available in some supermarkets as well available online.

Healthy breakfast ideas with kefir

Kefir healthy breakfast probiotic food kefir mushrooms

Garnish kefir to your own taste and enjoy the healthy breakfast drink

Kefir healthy kefir milk drink for breakfast probiotic food kefir grains

Put 1-2 tablespoons (14-28 grams) of kefir grains in a small glass. The more kefir grains you use, the faster the kefir will be cultivated.

Add about 2 cups (500 ml) milk, preferably organic or even raw. The milk from grass-fed cows is the healthiest. Leave about 2.5 cm of space at the top of the glass. You can add some full-fat cream if you prefer thicker kefir.

Then put the lid on and let the kefir sit at room temperature for 12-36 hours. That’s all you have to do.

As soon as the kefir starts to look lumpy, it is ready. After you have gently sifted out the liquid, the original kefir grains are left behind. You can now put the grains in a new glass with some milk and the process will start over.

The homemade kefir is delicious, nutritious, and very healthy.

Make kefir yourself – watch the video tutorial below!

Kefir is a healthy, fermented food with a consistency comparable to drinkable yogurt. This product is traditionally made from milk, but there are many other options too, such as water kefir.

Water kefir is also a healthy alternative

Kefir healthy water kefir probiotic food kefir grains

Studies suggest that the kefir boosts the immune system, helps with digestive problems, improves bone health and can even fight cancer. So don’t hesitate to make the healthy milk drink yourself at home and enjoy good general health!

Consume lactose-free healthy kefir made from sajmilk

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