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Let me thank Dr Farukh Motiwala
of Motiwala Homeopathy
college ( Nasik )
Good Afternoon
Kefir is all the rage in the natural health community.
It is high in nutrients and probiotics, and is incredibly beneficial for
digestion and gut health. Many people consider it to be a
healthier and more powerful version of yogurt.
Here are some health benefits of kefir that are supported by research.
Benefits of kefir
Kefir is a Fantastic Source of Many Nutrients
Kefir is a fermented drink, traditionally made using cow’s milk or goat’s milk.
It is made by adding kefir “grains” to milk.
These are not grains in the conventional sense, but cultures of yeast and lactic
acid bacteria that resemble a cauliflower in appearance.
Benefits of kefir
Kefir is a Fantastic Source of Many Nutrients
Over a period of 24 hours or so, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into
kefir. Then the grains are removed from the liquid,
and can be used again This is what kefir (jar) and kefir grains
(spoon) look like:
Benefits of kefir
Kefir is a Fantastic Source of Many Nutrients
Benefits of kefir
Kefir is a Fantastic Source of Many Nutrients
So basically, kefir is the drink, but kefir grains are the “starter kit” that you use to produce the drink.
Kefir originated from parts of Eastern Europe and Southwest Asia. The name is derived from the Turkish word keyif, which means “feeling good” after eating
The lactic acid bacteria turn the lactose in the milk into lactic acid, so kefir tastes sour like yogurt, but has a thinner consistency.
A 175 ml (6 oz) serving of milk kefir contains
Benefits of kefir
Kefir is a Fantastic Source of Many Nutrients
A 175 ml (6 oz) serving of milk kefir contains Protein: 6 grams. Calcium: 20% of the RDA. Phosphorus: 20% of the RDA. Vitamin B12: 14% of the RDA. Riboflavin (B2): 19% of the RDA. Magnesium: 5% of the RDA. A decent amount of vitamin D.
Benefits of kefir
Kefir is a Fantastic Source of Many Nutrients
This is coming with about 100 calories, 7-8 grams of carbs and 3-6 grams of fat, depending on the type of milk that is used.
Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits
Dairy-free versions of kefir can be made with coconut water, coconut milk or other sweet liquids. These will not have the same nutrient profile as dairy-based kefir.
Benefits of kefir
Kefir is a Fantastic Source of Many Nutrients
Bottom Line:
Kefir is a fermented milk drink, cultured from kefir grains. It is a rich source of calcium, protein and B-
vitamins.
Benefits of kefir
Kefir is a More Powerful Probiotic Than Yogurt Some microorganisms can have beneficial effects on health when
ingested Known as probiotics, these
microorganisms can influence health in numerous ways, including digestion,
weight management and mental health Yogurt is the best known probiotic food
in the Western diet, but kefir is actually a much more potent source.
Benefits of kefir
Kefir is a More Powerful Probiotic Than Yogurt
Kefir grains contain about 30 strains of bacteria and yeasts, making it a very rich
and diverse probiotic source. Other fermented dairy products are made
from far fewer strains, and don’t contain any yeasts.
Bottom Line: Kefir contains about 30 different
microorganisms, making it a much more potent source of probiotics than other fermented dairy
products.
Benefits of kefir
Kefir Has Potent Antibacterial Properties
Certain probiotics in kefir are believed to protect against infections.
This 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 present in kefir, also has antibacterial properties
Benefits of kefir
Kefir Has Potent Antibacterial Properties
Bottom Line: Kefir contains the
probiotic Lactobacillus kefiri, and the carbohydrate kefiran, both of which
can protect against harmful bacteria.
Benefits of kefir
Kefir Can Improve Bone Health and Lower The Risk of Osteoporosis
Osteoporosis (“porous” bones) is characterized by deterioration of bone
tissue, and is a massive problem in Western countries.
It is especially common among elderly women, and dramatically raises the risk of
fractures. Ensuring an adequate calcium intake is one
of the most effective ways to improve bone health, and slow the progression of
osteoporosis
Benefits of kefir
Kefir Can Improve Bone Health and Lower The Risk of Osteoporosis
Kefir made from full-fat dairy is not only a great source of calcium, but also vitamin K2. This nutrient plays a central role in calcium metabolism, and supplementing with it has been shown to reduce the risk of fractures
by as much as 81% Recent animal studies have shown that kefir
can increase calcium absorption by bone cells. This leads to improved bone density, which should help prevent fractures.
Benefits of kefir
Kefir Can Improve Bone Health and Lower The Risk of Osteoporosis
Bottom Line: Kefir made from dairy is an excellent source of calcium. In the case of full-fat dairy, it also contains vitamin K2. These nutrients have major benefits for bone
health.
Benefits of kefir
Kefir May be Protective Against Cancer It occurs when there is an
uncontrolled growth of abnormal cells in the body, such as a tumor.
The probiotics in fermented dairy products are believed to inhibit
tumor growth by reducing formation of carcinogeniccompounds, as well as by
stimulating the immune system
Benefits of kefir
Kefir May be Protective Against Cancer
This protective role has been demonstrated in several test tube
studies One study found that kefir extract reduced the number of human breast cancer cells by 56%, compared with
only 14% for yogurt extract However, take all of this with a grain
of salt, as this is far from being proven in living, breathing humans.
Benefits of kefir
Kefir May be Protective Against Cancer
Bottom Line: Some test tube and animal studies have shown that kefir can inhibit the growth of cancer cells. This has not
been studied in people.
Benefits of kefir
The Probiotics in it May Help With Various Digestive Problems
Benefits of kefir
The Probiotics in it May Help With Various Digestive Problems
Probiotics such as kefir can help restore the balance of friendly
bacteria in the gut. This is why they are highly effective
for many forms of diarrhea There is also a lot of evidence that
probiotics and probiotic foods can help with all sorts of digestive
problems
Benefits of kefir
The Probiotics in it May Help With Various Digestive Problems
This includes irritable bowel syndrome (IBS), ulcers caused by H. pylori infection, and various others
For this reason, kefir may be useful if you have problems with digestion.
Bottom Line: Probiotics like kefir can treat several forms of
diarrhea. They can also lead to major improvements in various digestive diseases.
Benefits of kefir
Kefir is Generally Well Tolerated by People Who Are Lactose Intolerant
Regular dairy foods contain a natural sugar called lactose.
Many people, especially adults, are unable to break down and digest lactose properly. This
condition is called lactose intolerance The lactic acid bacteria in fermented dairy foods
(like kefir and yogurt) turn the lactose into lactic acid, so these foods are much lower in lactose
than milk. They also contain enzymes that can help break
down the lactose even further.
Benefits of kefir
Kefir is Generally Well Tolerated by People Who Are Lactose
Because of this, kefir is generally well tolerated by people with lactose intolerance,
at least when compared to regular milk Also keep in mind that it is possible to make
kefir that is 100% lactose free, by using coconut water, fruit juice or some other non-
dairy fluid. Bottom Line:
The lactic acid bacteria have already pre-digested the lactose in kefir. People with
lactose intolerance can often eat kefir without problems
Benefits of kefir
Kefir May Improve Symptoms of Allergy and Asthma
Allergic reactions are caused by inflammatory responses against harmless
environmental substances. People with an over-sensitive immune
system are more prone to allergies, which can provoke conditions like asthma.
In animal studies, kefir has been shown to suppress inflammatory responses related
to allergy and asthma Human studies are need to better explore
these effects.
Benefits of kefir
Kefir is Easy to Make at Home The last one is not a health
benefit, but important nonetheless.
If you are unsure about the quality of store-bought kefir, then you can easily make it
at home yourself.
Benefits of kefir
Kefir is Easy to Make at Home
Combined with some fresh fruit, it makes one of the healthiest and tastiest desserts I have
ever come across. You can buy kefir grains in some
health food stores and supermarkets, as well as online.
Benefits of kefir
There are some good
blog posts and videos on how to make kefir, but the process
is very simple: Put 1-2 tablespoons of kefir
grains into a small jar. The more you use, the faster it will
culture.
Benefits of kefir
Kefir is Easy to Make at Home
Add around 2 cups of milk, preferably organic or even raw.
Milk from grass-fedcows is healthiest. Leave one inch of
room at the top of the jar. You can add some full-fat cream if
you want the kefir to be thicker.
Benefits of kefir
Kefir is Easy to Make at Home
Put the lid on and leave it for 12-36 hours, at room
temperature. That’s it. Once it starts to look clumpy, it is ready. Then you gently strain
out the liquid, which leaves behind the original kefir grains.
Benefits of kefir
Kefir is Easy to Make at Home
Now put the grains in a new jar with some milk, and the process starts
all over again.Delicious, nutritious and
highly sustainable.
Benefits of kefir
Thank youLet us share
Benefits of kefir
