Kefir

Kefir has actually been around for numerous thousand years. Its earliest traces were discovered 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 valued and consumed by lots of cultures around the globe.

However, according to several historians, milk kefir has reached us today thanks to its excellent value to individuals of the north caucasus.

More than 2,000 years earlier, this area between russia and georgia was populated by nomadic mountain individuals, who raised herds of goats and cattle for their milk.

We tend to forget it, but fresh milk has an extremely short life span. Without a refrigerator, the best way to keep it is to ferment it.

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

Kefir became part of their every day life: when the shepherds took kefir from the bottles, they added new fresh milk to it, to make kefir constantly.

This technique was passed down from generation to generation. At that time, kefir grains were really important and part of family treasures.

Kefir grains: a magnificent present?

According to legends, the kefir grains were offered as a gift to the karachai people by the prophet muhammad himself. It is no surprise that they are associated a magnificent origin.

Kefir grains, likewise called “seeds of the prophet”, have almost magical powers: they transform milk into a healthy, safe and fortifying item that can be kept longer than the original item. Kefir grains are true magicians!

From a scientific viewpoint, kefir grains are stated to have actually formed from including and eliminating milk in bottles of animal skins.

The bacteria in raw milk and those in the bottles would, ultimately, have formed a cooperative colony of yeast and bacteria in the form of small gelatinous grains.

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

To develop kefir grains, you definitely need … kefir grains! The grains were born from opportunity, 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 presence were revealed to outsiders.

To discuss it, or even worse, to offer it away, was to dedicate a spiritual criminal activity and to run the risk of damaging an ancient tradition.

Russia wants to unwind the trick: espionage and seduction

Throughout the 14th century, russian researchers started to take an interest in the amazing durability of caucasian mountain people.

Some medical professionals associated this vigor to kefir, and they acquired it to check on patients. The earliest scientific research studies of the time stated that kefir assisted deal with numerous health problems such as gastrointestinal conditions and tuberculosis.

However, it was very challenging to get kefir, and russian researchers might not recreate it.

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

A procession of doctors entrusted the objective of getting kefir grains to someone– irina sakharova.

This young woman, barely 20, graduated with full honours from a distinguished cheese school, and won awards for establishing an unique approach of making butter.

And as a bonus offer: she was beautiful.

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

Her mission? To beauty the prince, so he would offer her kefir grains and the trick 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 girl took advantage of this attention and firmly insisted that he use her some precious kefir grains.

However, given the spiritual ban on sharing kefir grains with immigrants, barchorov refused to reveal his secret. Sakharova returned house empty-handed.

Nevertheless, on the way back, she was caught (!) By the prince’s males and brought back to her court.

The prince wanted to marry her.

Sakharova obviously refused the marriage. She got in touch with those who had sent her on espionage to attempt to get her out of this mess.

The affair reverberated through the course of czar nicholas ii. The turned down prince was forced to offer compensation for his actions, risking disturbing relations between the two peoples.

He offered jewellery, gold and treasures, but sakharova refused. She had an objective to satisfy, and did not mean to fail.

Under the order of the czar, and at the sustained demands of sakharova, the prince needed 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. Initially, it was utilized in sanatoriums to deal with the ill.

By the 1930s it was marketed on a large scale and quickly ended up being everyday food, as common as eggs or bread.

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

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

In recent years, kefir has actually been discovered more and more on grocery shelves, along with yogurts and other dairy products.

Some artisanal manufacturers still use the grains to ferment their kefir. However, the majority of business producers produce it from picked 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 actually been preserved: by sharing our grains, we likewise share the knowledge in order to perpetuate it.

A living custom

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

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

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

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

Kefir nutrition statistics

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

• 110 calories
• 2 g total fat
• 10 mg cholesterol
• 125 mg sodium
• 12 g overall carbohydrate
• 0 g fiber
• 12 g total 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

Referred to as “the champagne of dairy,” kefir has double or triple the amount of probiotic strains that you would find in a lot of yogurt. “kefir is a cultured probiotic beverage that resembles drinkable yogurt in taste and texture, however that is where the similarity ends,” states margolis.

She includes that kefir is made with 12 live and active probiotic cultures with a longer fermentation procedure which results in 25 to 30 billion advantageous cfu (nest forming systems) per 8 oz serving. “it leads to a more diverse culture than yogurt with 2 to 3 times more probiotics and a mix of both bacteria 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 byproducts of fermentation, and gives kefir its distinct taste and bit. “nutrition-wise, kefir is higher in protein when compared to non-greek yogurt,” margolis says. “kefir is also an outstanding source of vitamin d, when lots of yogurts are not a source.”.

When it comes to kefir versus probiotics supplements, food always comes first. “one benefit is that the dairy buffers the probiotics from the stomach acid, enabling them to make their method through the digestive track and get to work,” margolis says. Plus, taking in probiotics in whole food kind, such as with kefir or yogurt, comes along with a complete package of necessary minerals and vitamins also. [3]

10 unexpected health advantages of kefir

1. Improves gut health

Kefir is a rich source of probiotics, which assist maintain the gut microbiome. Probiotics are healthy bacteria discovered in particular foods that aid in food digestion. Our gut has a particular germs microbiome that keeps it healthy. Nevertheless, certain processed foods and way of life practices can interrupt this microbiome and trigger bloating, indigestion, acid reflux and flatulence. For that reason, it is necessary to reintroduce healthy bacteria into the gut. You can quickly do that by using probiotics.

2. Improves heart health

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

Research studies suggest that kefir might reduce cholesterol and serum triacylglycerol in the blood. These are unhealthy fats that may build up in the arteries and trigger blockages. In addition, the probiotic microorganisms in kefir can enhance fat metabolism in the body. They help form bile acids, which digest and metabolise fats. By minimizing unhealthy fats in the body, the threat of getting lifestyle-related heart issues lowers.

Kefir can also minimize blood pressure or hypertension. The fermented products of the probiotics in kefir can help control blood pressure. For instance, kefir minimizes the development of the hormonal agent aldosterone, which increases high blood pressure.

3. Enhances liver health

Kefir can improve your liver health by minimizing fatty liver syndrome. Fatty liver syndrome takes place when there is a boost in fat accumulation around the liver.

A study recommends that kefir can reduce fat deposition around the liver. It can likewise reduce cholesterol and triglyceride deposition in the liver by enhancing lipid metabolism in the body. As a result, it decreases the content of extreme fat deposition throughout the body. It also helps keep organs healthy.

4. Enhances kidney health

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

5. Improves bone health

Kefir is an excellent source of calcium and vitamin k2, both needed for healthy bones. Calcium is basically 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. For that reason, we require to have a routine calcium intake and vitamin k2 to preserve our bone health. 100 g of kefir supplies 120 mg of calcium, 20% of the recommended daily intake value.

Regular calcium and vitamin k2 intake can minimize the possibilities and decrease bone illness.

Osteoporosis, a bone disease affecting the elderly, triggers pores or cavities in bones. As a result, this can make them extremely weak and simple to break. Likewise, kefir may help in avoiding fractures and improving overall bone health.

6. Enhances skin health

Kefir can promote healthier skin and reduce imperfections. It can likewise enhance skin problems like scars, burns, and even eczema. The cell membranes, bacterial metabolites and dead bacteria stemmed from the probiotics contribute in enhancing skin health. In addition, these compounds assist in enhancing the skin barrier and preventing the development of other microorganisms.

For example, hyaluronic acid found in probiotics helps in wound recovery. In this case, it may help heal scars on the skin. As a result, many cosmetic items have actually started including hyaluronic acid to promote skin healing.

7. Anti-bacterial homes

Kefir reveals anti-bacterial properties versus numerous harmful bacteria. A study demonstrates the antibiotic potential of kefir against different kinds of germs and yeast. Kefirs antimicrobial effects were comparable to typical prescription antibiotics like ampicillin. For that reason, kefir eliminates damaging bacteria, helicobacter pylori, salmonella typhi, escherichia coli, streptococcus aureus.

Furthermore, there are particular substances called bacteriocins present in kefir which can likewise stop the growth of harmful bacteria. Bacteriocin is a kind of protein that can assault particular bacterial cell walls and eliminate them.

8. Anti-cancerous properties

A research study shows the efficiency of kefir against a specific kind of cancer in mice. In addition, the research study showcases an immunity increase after the consumption of kefir. Furthermore, other research studies have shown a decrease in breast cancer due to kefir usage by 56%. Therefore, kefir reveals promising results of kefir against cancer.

Moreover, in kefir, bioactive compounds, like proteins and polysaccharides, can directly act upon cancer cells. They can interfere with the cell cycle and the development of cancer cells. By doing so, they activate apoptosis, or the cell-death mechanism, in cancer cells.

9. Anti-inflammatory

Kefir helps provide anti-inflammatory impacts in the body. Specific bioactive compounds present in kefir can lower the inflammatory cells. Eosinophils are inflammatory cells that cause swelling and other allergic responses against foreign bacteria. Therefore, kefir might be a prospective treatment for allergic bronchial asthma.

A study recommends that the wound-healing residential or commercial properties of kefir are due to the probiotics. Likewise, injury recovery is because of kefir’s anti-inflammatory effects. Swelling is the body’s defence mechanism against bacteria and other microorganisms. However, extended swelling can be dangerous to the body and trigger numerous health problems. For instance, it can result in diabetes, obesity, cancer, and other persistent illnesses.

10. Kefir for weight reduction

Intake of kefir can cause guideline of metabolic process. It is due to the minerals, vitamins, and probiotics present in it. It assists in enhancing metabolism. As a result, there is a decline in extreme fat deposition in the body. It likewise assists flush out harmful chemicals and toxic substances from the body. Moreover, the combined effects of anti-inflammation, hypercholesterolemia and probiotics discovered in kefir may result in a healthy weight reduction.

Consuming kefir can make you feel satiated. As a result, it reduces the urge to binge consume or eat way too much. In addition, replacing processed and sugary foods with kefir can promote weight reduction. It can also enhance digestive health by providing an abundant source of probiotics. Therefore, it can assist you maintain a healthy diet strategy.

How to utilize kefir

Take in kefir as a drink. Drinking kefir is the most typical method to consume it. Also, you can include it to smoothies and particular recipes also. For instance, we can use kefir to make probiotic ice cream or include it as a substitute for milk in baked items.

The best time to consume kefir is on an empty stomach at the start of the day. As a result, it improves gut health and food digestion. Moreover, you may likewise take it at night prior to bed. Kefir consists of tryptophan, an amino acid which can promote better sleep. Tryptophan assists increase the levels of the hormonal agent melatonin, which controls the sleep-wake cycle.

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

Healthy dishes using kefir

Homemade kefir

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

Technique:.

1. Include one tablespoon of kefir grains along with 4 cups of milk into a jar.
2. Cover the container and secure it in place.
3. Reserve the pot at space temperature level for one day to ferment.
4. Strain the liquid into glasses. You can store kefir in the fridge for 2 weeks.
5. You can sugarcoat or honey to sweeten it.

Keep in mind: to start a brand-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 reduction

There is no set amount of kefir to consume for weight loss due to the fact that the kefir weight loss link is mostly an online myth designed to make you purchase kefir products. Instead of concentrating on kefir to slim down, use it as part of a balanced diet plan with great deals of plant-based foods to nurture your body and your gut microbiome.

How to drink kefir

If you’re wondering how to use kefir, then it’s pretty simple. You can add a glass of kefir to your daily dietary program, but you can likewise utilize it to make easy, 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 plan with this health-promoting drink.fermented-foodsred foods: guide to health truths, food lists and recipes.

When it concerns just 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, include a glass of kefir to your everyday regimen to support your health.

Is there a best time to drink kefir?

There’s no science to state whether drinking kefir morning or night will change anything regarding its health attributes. However, it deserves remembering some identified practices that can help attain and preserve healthy body weight, and basic health too. [5]

5 drawbacks of consuming kefir

Five disadvantages and negative effects of consuming kefir consist of:.

Causes allergic reactions: if you dislike milk, you should prevent drinking kefir due to the fact that it may induce significant, deadly allergies. Kefir may be prepared with non-dairy “milk,” such as rice milk, which is safe for consumption if you have a milk allergic reaction. However, discuss with your doctor before making any dietary changes in case you have food intolerances.

Causes threat of diabetes: although some studies have actually reported that kefir is a valuable drink for people with diabetes because it decreases blood glucose levels, other kinds of kefirs, especially fruit-flavored kefir, can include a lot of added sugar, which individuals with diabetes need to avoid. People with diabetes need to read the labels to evaluate sugar levels in the beverage.

Increases the danger of infection: if you are going through cancer treatment or any other treatment that reduces resistance, you must avoid intake of kefir. The body immune system in individuals with cancer or suppressed immunity is jeopardized. Microbes present in kefir may trigger harmful impacts on the body such as infection or sepsis.

May contain alcohol: alcohol is produced spontaneously during the fermentation procedure. Although the amount of alcohol in kefir is normally less than one percent, kids and people who are sensitive to alcohol or in recovery should know this. Some brands specifically claim that their product consists of no alcohol.

Applies negative effects on the gastrointestinal system: kefir might cause gastrointestinal negative effects such as,.

• Constipation
• Diarrhea
• Gas
• Bloating
• Stomach cramps

All these unfavorable adverse effects may go away within a week. You are recommended to minimize kefir consumption until your body reacts well to increased probiotics. [6]

Special safety measures and warnings

Kids: 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 inadequate reliable info about the safety of taking kefir if you are pregnant or breast-feeding. Remain on the safe side and avoid usage.

Aids and other conditions that compromise the immune system: kefir consists of actively growing bacteria and yeast. There is some concern that people with a weakened body immune system might be more likely to establish infections from these bacteria or yeast. [7]
Kefir may offer some digestive benefits to those that can handle it, there could be negative effects from consuming it. This is basically the case with all fermented foods. Everyone’s digestion system is various. For that reason, they might be totally efficient in handling kefir while it triggers a great deal of concerns in yourself. Below, we will be discussing what kefir is and a few of the negative effects you can obtain from it. [8]

Interactions

Moderate interaction

Beware with this combination.

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

Kefir includes live bacteria and yeast. The immune system usually manages germs and yeast in the body to prevent infections. Medications that reduce the body immune system can increase your opportunities of getting ill from bacteria and yeast. Taking kefir along with medications that decrease the body immune system may increase the opportunities of getting ill.

Some medications that decrease the body immune system include 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 mix.

Disulfiram (antabuse) communicates with kefir.

Kefir may contain alcohol. The body breaks down alcohol to eliminate it. Disulfiram (antabuse) reduces the break-down of alcohol. Taking kefir along with disulfiram (antabuse) can cause a pounding headache, vomiting, flushing, and other unpleasant reactions. Don’t consume any alcohol if you are taking disulfiram (antabuse). [9]

Conclusion

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

This product is typically made from dairy milk, however plenty of nondairy options are available.

Studies suggest that it increases your immune system, help in gastrointestinal problems, enhances bone health, and may even combat cancer.

Begin with kefir today to maximize this delicious, sour drink. [10]

References

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