How Healthy is Milk Kefir: What Experts Say
Natural milk kefir has been a familiar and popular fermented milk beverage, known for its digestive-regulating properties. It contains beneficial lactic acid bacteria that positively impact the gastrointestinal tract. The invaluable benefits of kefir are attributed to its probiotics, specifically lacto-cultures, which closely resemble the natural human microflora.
Originating in the vicinity of Elbrus, this healthy and refreshing fermented milk product is produced through the fermentation of cow’s milk. Its roots trace back to the Caucasus, where a special enzyme fungus was initially used to make kumis. Over time, this fungus found its way into cow’s milk, leading to the emergence of kefir.
Considered a medicinal and dietary product, kefir’s true benefits for the human body and any potential contraindications are explored in this article. We delve into questions surrounding its usage, usefulness and its impact on overall health.
Calories and nutritional value of Milk Kefir
1 cup (243 g) of milk kefir contains [1] :
- 104 calories
- 218 g water
- 9 g protein
- 11.6 g carbohydrates
2–3 g fat (depending on the type of milk used).
Why is kefir useful?
The usefulness of kefir is confirmed by its “live” composition. It contains colony-forming units (CFU), which have a positive effect on intestinal microflora. Drinking several glasses of this fermented milk drink a day can prevent the development of many intestinal infections. Prevent disruption of the gastrointestinal tract as a result of taking antibiotics or other medications.
Due to the presence of the valuable amino acid tryptophan, it has a beneficial effect on the nervous system. By including a tasty and nutritious natural product in your diet, made at home from our kefir grains, , you can improve your stomach function and get rid of chronic fatigue.
If you drink milk kefir on a daily basis, the benefits of this fermented milk drink for the body will be very valuable:
- It normalizes the acidity of the gastric environment;
- Will reduce the level of “bad” cholesterol in the blood, eliminating plaques;
- Improves overall well-being and quality of life.
Kefir can stimulate the immune system. It is not for nothing that this drink has long been given to people suffering from any illness and to children with poor health. Kefir has the property of supporting the protection of the intestines from the penetration of harmful microbes. In addition, it stimulates the synthesis of protective antibodies in the blood to fight viruses. In 2005, laboratory studies showed that this fermented milk product may also be useful in treating tumors.
Since during the fermentation process the milk protein lactose present in milk is converted into lactic acid, which is easily absorbed by the body, kefir does not cause allergies. It can be safely consumed by people with lactose intolerance. It is easily digestible and helps digest other foods. By normalizing metabolic processes in the body, it helps improve the condition of hair and nails. Thanks to the presence of polysaccharides, it helps fight inflammation. Effectively cleanses the body, removing waste products from it and eliminating the risk of constipation. Prevents intestinal inflammation and the development of certain cancers.
The benefits of kefir at night for the human body have been confirmed by nutritionists. This is an excellent antidepressant and relaxant that normalizes sleep. When consumed, inflammatory processes in the bile ducts pass faster. It is recommended to alleviate the condition of many diseases, for example, diabetes and urolithiasis. It is also prescribed to patients after injuries and operations.
According to experimental results , kefir lowers blood pressure and prevents tachycardia with high blood pressure. In addition, it reduces the risk of atherosclerosis and many other problems with the cardiovascular system.
More benefits of kefir
1. Enriches with important microelements
Kefir contains many biologically active compounds that affect important processes in the body. For example, the product contains about 30 unique types of probiotics. These are “good bacteria”, they improve intestinal health, help normalize digestion, and support the immune system. Kefir contains much more bacteria and yeast than other fermented milk products, such as yogurt [2] .
It is also high in calcium, protein, vitamins C and K, B vitamins, folic acid, magnesium and phosphorus [3] .
2. Has antibacterial properties
A number of probiotics in kefir may protect the body from infections. For example, Lactobacillus kefiri, which is found only in this drink, has been shown to inhibit the growth of harmful bacteria Salmonella, H. pylori and E. coli. The carbohydrate kefiran also protects against harmful bacteria [4] .
3. Improves Bone Health
Kefir contains calcium and vitamin K2. It is he who plays the main role in the production of this mineral. Research shows that consuming it in sufficient quantities helps bone health and slows the progression of osteoporosis [5] . After experiments on animals, it was found that kefir can increase the absorption of calcium by bone cells, and therefore contribute to the compaction of bone tissue. This prevents fractures and strengthens the skeleton [6] . But more information is needed to make final conclusions.
4. Improves digestion
Kefir is an excellent probiotic that restores and maintains the balance of beneficial bacteria in the gut, so it also helps treat diarrhea [7] .
Research has shown that probiotics have a positive effect on other digestive problems. For example, they relieve symptoms of IBS (irritable bowel syndrome), ulcers caused by the bacterium H. pylori, constipation [8] [9] [10] . But in any case, this is not a cure, and if you have any diseases, you should consult a specialist.
5. Reduces symptoms of allergies and asthma
An animal study found that kefir reduced inflammatory reactions to foods or substances. They are the result of allergies or asthma. But for more accurate data, additional studies in humans are needed [11] .
6. Low in lactose
Dairy products contain natural sugar – lactose. Many adults have difficulty digesting it: this condition is called lactose intolerance. Lactic acid bacteria, which are found in kefir and yogurt, convert lactose into lactic acid. This means that their lactose content is much lower than other dairy products. Therefore, kefir may be suitable for people with lactose intolerance [12] .
Most people who drink kefir every day report an improvement not only in their overall well-being, but also in their positive mood. And there is scientific evidence for this : fermented milk product prevents stress-related increases in cortisol levels and increases serotonin levels. Additionally, the probiotic drink reduces stress-related physical symptoms such as stomach pain and cold symptoms.