What is kefir? Is it a tool that helps you find misplaced keys? Nope. Something you plant in your backyard? Nah. A brand new TikTok dance development? Negative.
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Here’s a touch: You can discover kefir within the dairy part of your grocery retailer.
Kefir, pronounced “kee-feer,” is a fermented milk drink folks have been sipping for hundreds of years. And in accordance with historic knowledge and trendy analysis, kefir is sweet for you.
“Studies are ongoing, but it seems there are many benefits of kefir,” says registered dietitian Amber Sommer, RDN, LD. “Like other foods that contain probiotics (good bacteria) and postbiotics (bacteria byproducts), kefir boosts gut health and provides a number of other health benefits.”
How is kefir made?
Kefir is made by including kefir grains, which comprise yeast and good micro organism, to cow, goat or sheep milk. The microorganisms convert lactose (milk sugar) into lactic acid, giving it a bitter style and including a number of vitamins.
Kefir tastes like liquid yogurt and is available in plain and flavored varieties. “Watch out for sugar content in flavored kefir,” warns Sommer. “Too much sugar takes away from the health benefits of kefir. Pick products lower in sugar or stick with plain.”
How wholesome is kefir?
Kefir’s dietary advantages differ based mostly on what kind of milk it comprises and the fermenting course of. But basically, it’s higher for you than yogurt as a result of it comprises extra strains of probiotics and helpful yeast.
Kefir can also be low in lactose (milk sugar), so even folks with lactose intolerance can often drink it with no downside. Dairy-free choices exist, however they don’t have the identical dietary profile as conventional kefir.
You can contemplate kefir a superfood, because it’s loaded with nutritional vitamins, minerals and vitamins, together with:
Check out kefir’s nutritious lineup and whopping variety of probiotics:
1. Promotes intestine well being
Your digestive tract is house to a whole world of microorganisms (microbiome) that embrace micro organism, fungi and viruses. Some of them are dangerous, whereas others are useful, helping with digestion and creating substances your physique wants. If the unhealthy micro organism begin to multiply and unfold, it throws the microbiome off steadiness, inflicting:
- Abdominal ache.
Kefir comprises roughly 12 energetic probiotic strains. When you eat probiotic and postbiotic-rich meals like kefir, it provides extra good micro organism to your intestine. They maintain dangerous micro organism in examine and help intestine well being. One research means that regularly consuming kefir positively shifts the balance of organisms within the microbiome, decreasing signs of inflammatory bowel disease. Another research discovered that kefir relieves chronic constipation.
2. Maintains sturdy bones
Having sturdy bones is crucial for staying energetic, particularly as you age and lose bone mass. A glass of kefir comprises the vitamins it’s essential to construct and restore bones, together with:
- Calcium: This important mineral makes bones exhausting. As our our bodies can’t produce it, it’s important to get sufficient in your weight loss program.
- Vitamin D: You can’t take in calcium until you may have vitamin D. So, this vitamin is essential for bone well being.
- Phosphorus: This mineral is considerable in most individuals’s diets and works alongside calcium to construct bones.
- Magnesium: A key part in bone construction, magnesium makes bones stronger.
- Vitamin Ok: Found in whole-milk kefir, vitamin Ok is concerned with a number of bone processes.
3. Fights germs
Kefir is a intestine superhero as a result of it fights off illness-causing germs like E. coli and salmonella. In lab studies, kefir was simply as efficient at combating dangerous micro organism as antibiotics. The good micro organism in kefir compete with dangerous organisms for sources in your intestine. And additionally they launch byproducts poisonous to the unhealthy micro organism and yeast.
In addition to battling unhealthy micro organism in your intestine, kefir protects enamel in opposition to micro organism that trigger cavities. A dental study in contrast consuming kefir with a every day fluoride rinse. The kefir was simply as efficient as fluoride in decreasing cavity threat.
4. Keeps muscle tissue wholesome
Protein is crucial for constructing and repairing muscle tissue. While kefir doesn’t have as a lot protein as Greek yogurt, it does have greater than an egg. It additionally boasts magnesium — vital for muscle motion — and phosphorus, which performs an important function within the progress and restore of tissue.
5. Helps handle blood sugar
If you may have Type 2 diabetes, your physique can’t successfully course of glucose (blood sugar). Kefir might assist forestall diabetes and even be a part of your remedy plan to decrease glucose ranges. A study of people with Type 2 diabetes discovered that consuming 20 ounces of kefir a day helped maintain glucose in examine.
6. Eases stress
Keeping your fridge stocked with kefir might show you how to higher face worrying conditions. At least, that’s what one lab study on kefir consumption discovered. The probiotic drink modified the make-up of intestine micro organism, shifting it towards these micro organism that produce gamma-aminobutyric acid (GABA). This amino acid has a chilled impact in your mind, serving to you chill out.
Kefir additionally boasts different substances recognized for serving to ease pressure. These vitamins assist create and regulate mind chemical substances that stabilize your temper:
- B nutritional vitamins.
Kefir has a number of well being advantages and could be a nutritious addition to your weight loss program. Just consider, says Sommer, which you could get some gasoline and bloating once you first begin consuming meals excessive in probiotics. Add kefir slowly as your physique adjusts. And take pleasure in this scrumptious solution to increase your general well being.