Kefir is a beverage that has a very old history of use. This beverage, which originates from the Turkish word "keyif", is consumed by many societies due to its positive properties on health. According to scientific studies, kefir has potential effects in various medical fields. Thanks to the knowledge of these effects, kefir can be used while protecting from various diseases and in the treatment of some ailments. You can follow the rest of the article for detailed information about the benefits and all other qualities of kefir.
What is Kefir?
Kefir is a type of beverage that is formed by fermenting milk. Lactic acid bacteria and yeast species added to milk are responsible for this fermentation process. These live microorganisms, also known as probiotics, feed on the sugar in milk. Thus, the sugar called lactose is broken down to produce lactic acid. In the same process, various bioactive compounds and antibiotics that contribute to health emerge. Compared to yogurt, another dairy product, some unique qualities of kefir stand out. For example, while there are 2-7 types of probiotics in yogurt, there are 10-34 types in kefir. Another feature of these species is that they can be held in the intestine for a long time in humans. Microorganisms in kefir can act against various disease-causing factors by establishing colonies in the intestine. They can eliminate other types of bacteria that are harmful to the body. In this way, a protective measure can be taken against various diseases by regulating the intestinal flora.
Which Vitamins Are in Kefir?
Vitamins are essential nutrients that have important functions in the execution of bodily functions. For this reason, experts recommend feeding with foods containing appropriate amounts of vitamins and minerals every day. Kefir, on the other hand, is a nutritious beverage thanks to its vitamin and mineral levels. Vitamins in kefir are as follows:
- Vitamin A: Vitamin A, which has important effects on eye health and immune system, also contributes to the healing processes of the skin. In vitamin A deficiency, night blindness, dry eyes, increased risk of infection and various skin problems can be observed.
- Vitamin B2. ni (riboflavin): Vitamin B2, which is involved in the body's energy production, is also effective in the health of tissues in many organs. In vitamin B2 deficiency, complaints such as various mouth sores and hair loss may be encountered.
- Vitamin B12 (cobalamin): It is responsible for the functions of cells called erythrocytes, which are responsible for oxygen transport in the blood, and the nervous system. Inadequate consumption of vitamin B12 can lead to ulcers, skin discoloration, tingling and different neurological problems in the mouth. It is recommended to take adequate amounts of vitamin C daily. Complaints such as malabsorption of iron, oral and dental problems, and delayed repair of wounds are the symptoms that can be seen as a result of insufficient vitamin C. is also important. Symptoms such as muscle weakness, weakness and depression are the disorders that can be observed in vitamin D deficiency.
- Vitamin K: It takes part in calcium metabolism and coagulation. Insufficient intake may cause bleeding tendency. As a result, symptoms such as bruises, bleeding foci on the nails and bloody stools may occur.
Kefir Ingredients
Kefir has many beneficial effects on health thanks to the various nutrients it contains. has. In addition, the type and number of microorganisms found in kefir are also important. In 1 ml of kefir, there are several million bacteria and at least 1000 yeast. As a result of the activities of these yeasts and bacteria, beneficial components emerge. The result is a nutritious drink that combines different ingredients. Kefir content is as follows:
- 90% water
- 3% protein
- 3.5% total fat
- 6% natural sugar types
- Potassium
- Magnesium
- Calcium
- Lactic acid
- Bioactive components
What are the Benefits of Kefir?
There are many scientific studies on the benefits of kefir. Based on the information obtained from these studies, the benefits of drinking kefir can be summarized as follows:
- It may show antimicrobial properties: Some of the substances in kefir may have a protective effect against various harmful bacteria, viruses and fungi. During the fermentation of kefir, a compound called bacteriocin is produced. They are substances that stop the reproduction of bacteriocins, the bacterial species they act on. The bacteriocins in kefir are effective in many types of bacteria that are harmful to the digestive system and cause infections, such as Salmonella, Shigella, Helicobacter pylori.
- It can regulate cholesterol levels in the blood: Kefir bacteria can reduce the absorption of excess cholesterol taken from the outside from the intestines. In addition, a compound called propionate, synthesized by these bacteria, inactivates some enzymes involved in cholesterol production. Thanks to all these effects, kefir can help reduce the amount of LDL found in the blood, known as "harmful cholesterol."
- It has anti-inflammatory properties: Inflammation is an inflammation that develops against various events occurring in the body. Excessive levels of inflammation are associated with many diseases such as diabetes, obesity, cancer and asthma. The compound called kefiran, found in kefir and named after this beverage, has effects that can suppress inflammation through various mechanisms.
What Does Kefir Do?
About the benefits of kefir Studies have shown the potential effects of this beverage against many diseases. Probiotics and active ingredients in kefir are responsible for these effects. The answer to the question of what is kefir good for is as follows:
- It can be useful in digestive problems: A healthy intestinal flora has protective effects against many diseases. The probiotics in kefir are they contribute to the regulation of the flora by settling on the intestinal wall. In this way, a measure can be taken against various digestive system infections called gastroenteritis. In addition, various problems such as irritable bowel syndrome and stomach ulcers can be alleviated.
- It can contribute to improving bone health: Kefir, which is a food source in terms of both calcium and vitamin K2, has beneficial effects on bone health. Calcium is important in maintaining bone health. Experts recommend adequate calcium consumption against metabolic bone diseases such as osteoporosis. There are studies showing that vitamin K2, which plays an active role in calcium metabolism, reduces the risk of fractures.
- It can be effective in allergy and asthma problems: Inflammatory processes that develop as a result of excessive immune reactions are effective in the formation of diseases such as allergies and asthma. Kefir shows anti-inflammatory and antioxidant properties thanks to its various bioactive compounds. Studies indicate that kefir can suppress the pathways involved in the development of allergies and asthma.
Is Kefir Good for Diarrhea?
Diarrhea may occur due to various factors. Gastroenteritis describes infections caused by bacteria such as Salmonella, Shigella and Escherichia coli in the digestive tract. Active microorganisms in kefir are effective in eliminating these pathogens thanks to the bacteriocins they produce. Lactose intolerance is another problem that causes diarrhea. The sugar called lactose in milk can cause sensitivity in some individuals. As a result, complaints such as abdominal pain and diarrhea can be seen. During the fermentation of kefir, microorganisms digest the lactose in milk and convert it to lactic acid. Thus, the sour taste of kefir emerges. As a result, the lactose level is minimized. Scientific studies point to some positive properties of kefir consumption in people with lactose intolerance. There are studies showing that kefir consumption alleviates some of the symptoms seen as a result of lactose sensitivity.
How to Consume Kefir?
You can prepare kefir yourself or outsource it. Difficult to consume by some people You can use natural sweeteners such as honey to enjoy the benefits of kefir, which has a unique taste. You can consume kefir as a beverage or add it to dishes such as soup. You can choose kefir as an alternative in all recipes using cream and other dairy products. 1-3 glasses of kefir daily is sufficient for you to get enough probiotics.
When to Drink Kefir?
Kefir does not contain substances that provide alertness such as caffeine. For this reason, there is no specific time interval as an answer to the question of when to consume kefir. However, individuals with special nutrition programs such as diabetics may need to consume kefir in accordance with their meals. Kefir, like all other beverages, has a nutritional quality. For this reason, if there is a condition that requires you to take medicine before a certain period of time, such as gastroesophageal reflux disease, you should drink kefir in accordance with these hours.
Can you drink kefir during pregnancy?
The most important point to note about kefir consumption during pregnancy is that the milk used is pasteurized. There are no studies showing that kefir has any side effects in pregnant women. On the contrary, many positive effects of this drink, which is rich in various vitamins and minerals, can be benefited. However, you can make the right decision about whether you should consume kefir during pregnancy by discussing it with your doctor.
Does Kefir Gain Weight?
One portion of kefir, the content of which varies according to the milk used, It has an average of 100 calories. 90% of kefir, which contains approximately 3-6 grams of fat, is water. Therefore, kefir does not have a weight-gaining effect. On the contrary, there are scientific studies that offer positive answers to the question of whether kefir weakens. However, as a result of excessive consumption of kefir in addition to normal nutrition, daily calorie needs can be exceeded. As a result, weight gain may be encountered.
Does Kefir Cause Constipation?
Since kefir is a beverage with a high water content, it does not cause constipation, known as constipation. Drinking kefir more than recommended levels can cause constipation. Therefore, excessive consumption of kefir.
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