How is kefir useful for humans
What is kefir?
Kefir is a cultured, fermented milk drink, originally from the mountainous region that divides Asia and Europe. It is similar to yogurt - but thinner in consistency, making it more of a drink. Kefir has a tart, sour taste and a slight 'fizz', due to carbon dioxide - the end product of the fermentation process. The length of the fermentation time determines the flavor. Kefir is a good source of calcium and is rich in probiotic bacteria.
Nutritional benefits
A serving (250ml) of whole milk kefir contains approximately:
- 145 kcal;
- 8.3g protein;
- 7.5g fat;
- 11g carbs;
- 333mg calcium;
- 28mg magnesium;
- 383mg potassium;
- 0.7mcg B12.
Milk is a good source of protein and calcium, and kefir is no different. However, it has the added benefits of probiotics.
Enjoying kefir regularly has also been associated with benefits for blood pressure, cholesterol balance and blood sugar management. Plus, depending on the variety that you use, kefir grains may contain 30 or more strains of beneficial bacteria and yeasts. Some of the major strains include the lactobacillales – or lactic acid bacteria.
May support weight loss
Obesity has been linked to an imbalance in gut bacteria. However, which strain of bacteria has an effect is less clear. Some evidence suggests that the lactobacillus species, or LAB group, like those found in kefir are associated with changes in weight.
Promotes bone health
Traditional kefir made from cow's milk is a good source of calcium and vitamin K, nutrients that are both important for bone health. As we get older, our bones become weaker, which can increase the risk of osteoporosis and fractures, especially in post-menopausal women. Kefir, along with other dairy products, is a useful source of dietary calcium.
Reduces inflammation
Inflammation is involved in a number of diseases such as IBD or rheumatoid arthritis. The anti-inflammatory and immunomodulatory effects of probiotics have been reported in some studies, although this is an emerging area of research. It does appear that the LAB bacteria are anti-inflammatory but whether that translates directly to kefir is still unknown.