Discover Kefir: A Natural Way To Strengthen Your Defenses
In recent years, the popularity of kefir has increased considerably, especially in people looking for food supplements to improve their health. This dairy product is similar to yogurt and, due to its probiotic content, it is said that it can help support the balance of the gut microbiota.
It could also be a good option for people who suffer from lactose intolerance, since during its fermentation process, lactose is converted into lactic acid, which is much better digested. Next, we will tell you more about this food and how you can include it in your diet. Take note!
What is kefir?
Kefir is fermented cow’s or goat’s milk that has a characteristic acidic and intense flavor due to the fact that the sugar has disappeared due to the effect of fermentation. In this way, the lactose index is reduced, which favors its digestion.
According to a study published in Critical Reviews in Food Science and Nutrition , its content of more than 50 species of probiotic bacteria and yeast represents interesting properties and benefits for the health of those who consume it. Among these properties the following stand out:
- Reduction of the risk of obesity.
- Antioxidant activity.
- Antiallergic.
- Anti-inflammatory effect.
- Cholesterol lowering
- Reduction of constipation.
- Antimicrobial activity.
For all this, it is not surprising that it is a food with positive effects on health. Its consumption in moderate quantities, within a healthy and varied eating plan, contributes to well-being. Next, we detail its main benefits.
Contains probiotics
When talking about foods that help improve the microbiota of the intestine, the first option is usually the classic natural yogurt. However, kefir concentrates a higher amount of probiotics than this dairy food.
A publication from the National Center for Complementary and Integrative Health notes that probiotics are live microorganisms intended to maintain or enhance the good bacteria in the body.
Although when we hear the word bacteria we think of germs that could attack the body, there is a great variety that is necessary for the proper functioning of the body, since they help digest food and help destroy cells that cause disease.
Has antibacterial and antifungal activity
Certain components of kefir, among which Lactobacillus kefiri ( unique in this food), have a protective effect on the body against the harmful effect of various bacteria such as Salmonella , Helicobacter pylori and E. coli
According to a study published in the Brazilian Journal of Microbiology , the antibacterial activity of this food is due to certain compounds such as organic acids, carbon dioxide, ethanol, among others.
Not only could this combination help prevent some foodborne illnesses, but it can also serve as an adjunct in the treatment of gastrointestinal illnesses and vaginal infections.
Helps digest lactose
Today, many people, especially adults, are lactose intolerant. This is because they do not digest the sugar found in milk. Among the most common symptoms of lactose intolerance, the following stand out:
- Diarrhea
- Nausea and vomiting
- Colic
- Swelling
- Gases
According to a Sciences Daily publication , the microbes contained in kefir contain the enzyme that is necessary for the body to properly digest lactose. Therefore, it is a good option for people who suffer from this condition.
It is good for bone health
Osteoporosis is a chronic disease that causes bones to weaken and increases the risk of fractures. One of the most common ways to naturally strengthen bone tissue, in addition to eating a balanced diet and engaging in regular physical activity, is to increase your calcium intake.
The post mentioned above suggests that, like yogurt, kefir is a good source of calcium, potassium, and protein. Therefore, it is a good option for people who have stopped consuming dairy products due to lactose intolerance.
How can you consume kefir?
After this information you will surely want to include kefir in your diet. The good news is that it is easy to obtain and you can consume it in different ways. Here we show you which ones.
- You can consume it in granules, for breakfast, mixed with honey to give it a sweet touch.
- Combine it with sweet fruits, cereals or oatmeal.
- If you prefer it in liquid form, you can consume a small glass (100 ml) after lunch.
Kefir and a healthy diet
Kefir can be beneficial for your health if you take it regularly and accompanied by healthy habits such as a balanced diet and regular physical activity.
However, despite the fact that it has a very low lactose content thanks to its fermentation process, it is still a dairy, therefore it depends on each person the degree of tolerance they present to this component. If you have any questions about this, consult your nutritionist.
