What are the benefits of kefir? When to Drink Kefir?

Kefir is a beverage that has a very old history of use. This drink, 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. By knowing these effects, kefir can be used to protect against various diseases and to treat 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 created by fermenting milk. Lactic acid bacteria and yeast species added to milk are responsible for this fermentation process. These live microorganisms, also defined as probiotics, feed on the sugar in milk. Thus, the sugar called lactose is broken down and lactic acid is produced. In the same process, various bioactive compounds and antibiotics that contribute to health also emerge. When compared to another dairy product, yoghurt, some unique qualities of kefir stand out. For example, while there are 2-7 types of probiotics in yoghurt, there are 10-34 types in kefir. Another feature of these species is that they can persist in the human intestine for a long time. Microorganisms in kefir can establish colonies in the intestine and act against various disease-causing factors. They can eliminate other types of bacteria that are harmful to the body. In this way, protective measures can be taken against various diseases by regulating the intestinal flora.

What Vitamins Are in Kefir?

Vitamins are essential nutrients that have important functions in carrying out bodily functions. For this reason, experts recommend eating foods containing appropriate amounts of vitamins and minerals every day. Kefir is a nutritious drink thanks to the vitamin and mineral levels it contains. The vitamins found in kefir are as follows:

• Vitamin A: Vitamin A, which has important effects on eye health and the 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 (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 and the nervous system, which are responsible for carrying oxygen in the blood. Insufficient consumption of vitamin B12 can lead to ulcers in the mouth, skin discoloration, tingling and different neurological problems.
• Vitamin C:  It is recommended to take sufficient amounts of vitamin C daily, which is effective in cell health and the formation of many structures such as proteins, tendons and blood cells, thanks to its antioxidant properties. Complaints such as impaired iron absorption, oral and dental problems, and delayed wound repair are symptoms that may occur as a result of insufficient vitamin C.
• Vitamin D:  Vitamin D, which is responsible for calcium absorption and the functions of the immune system, is also important in protecting bone and heart health. Symptoms such as muscle weakness, fatigue and depression are disorders that can be observed in vitamin D deficiency.
• Vitamin K:  Participates in calcium metabolism and clotting. In case of insufficient intake, bleeding tendency may occur. As a result, symptoms such as bruises, bleeding foci in the nail and bloody stools may occur.

Kefir Ingredients

Kefir has many beneficial effects on health thanks to the various nutrients it contains. In addition, the type and number of microorganisms present in kefir are also important. In 1 ml of kefir, there are several million bacteria and at least 1000 yeasts. 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
• 5% total fat
• 6% natural sugar types
• Potassium
• Magnesium
• Calcium
• Lactic acid
• Bioactive ingredients

These values ​​may vary depending on the type of milk used and the kefir microorganisms. Therefore, for all externally purchased kefirs, their own tables of ingredients should be taken into consideration. In kefir made at home, the exact nutritional amounts can be known by using recipes whose contents are analyzed.

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 have antimicrobial properties:  Some substances contained in kefir may have a protective effect against various types of harmful bacteria, viruses and fungi. During the fermentation of kefir, a compound called bacteriocin is released. Bacteriocins are substances that stop the growth of the bacterial species they affect. Bacteriocins found in kefir are effective against 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 outside from the intestines. Additionally, a type of 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 in the blood, known as “harmful cholesterol”.
• It has effects that balance blood sugar:  A clinical study indicates that fasting blood sugar levels were detected at lower levels in diabetic patients who consumed kefir.
• It contains anti-inflammatory properties: Inflammation is a state of inflammation that develops in response to 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, which is found in kefir and takes its name from this drink, has effects that can suppress inflammation through various mechanisms.

What is Kefir used for?

Research on the benefits of kefir reveals the potential effects of this drink against many diseases. Probiotics and active ingredients in kefir are responsible for these effects. The answer to the question “What is kefir good for?” is as follows:

• It may be useful for digestive problems: A healthy intestinal flora has protective effects against many diseases. Probiotics found in kefir settle on the intestinal wall and contribute to the regulation of the flora. In this way, precautions can be taken against various digestive system infections called gastroenteritis. Additionally, various problems such as irritable bowel syndrome and stomach ulcers can be alleviated.
• It may contribute to improving bone health:  Kefir, which is a nutritional source of both calcium and vitamin K2, has beneficial effects on bone health. Calcium is important in maintaining bone health. Experts recommend consuming adequate amounts of calcium 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 may 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 the various bioactive compounds it contains. Studies indicate that kefir can suppress pathways involved in the development of allergies and asthma.

Is Kefir Good for Diarrhea?

Diarrhea may occur depending on 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 may cause sensitivity in some individuals. As a result, complaints such as abdominal pain and diarrhea may occur. During the fermentation of kefir, microorganisms digest the lactose in milk and convert it into lactic acid. Thus, the sour taste of kefir appears. As a result, lactose level is reduced to a minimum. Scientific studies point out some positive properties of kefir consumption in people with lactose intolerance. There are studies showing that kefir consumption relieves some symptoms seen as a result of lactose intolerance.

How should kefir be consumed?

You can prepare kefir yourself or get it from outside. You can use natural sweeteners such as honey to benefit from the benefits of kefir, which has a taste that is difficult for some people to consume. You can consume kefir as a drink or add it to dishes such as soup. You can choose kefir as an alternative in all recipes that use cream and other dairy products. In order to get enough probiotics, 1-3 glasses of kefir per day is sufficient.

When to Drink Kefir?

Kefir does not contain substances that cause alertness, such as caffeine. For this reason, there is no specific time interval to answer the question of when to consume kefir. However, individuals with special nutrition programs, such as diabetic patients, may need to consume kefir appropriately with their meals. Kefir, like all other drinks, has nutritional qualities. For this reason, if you have a condition such as gastroesophageal reflux disease that requires you to drink medication at certain times before eating foods, you should drink kefir in accordance with these hours.

Can You Drink Kefir During Pregnancy?

The most important point to consider when consuming kefir during pregnancy is that the milk used is pasteurized. There are no studies showing that kefir has side effects in pregnant women. On the contrary, you can benefit from the many positive effects of this drink, which is rich in various vitamins and minerals. However, you can make the right decision about whether you should consume kefir during pregnancy by consulting with your doctor.

Does Kefir Make You Gain Weight?

One portion of kefir, whose content varies depending on the milk used, is worth an average of 100 calories. Kefir, which contains approximately 3-6 grams of fat, is 90% water. Therefore, kefir does not have a weight-gaining effect. On the contrary, there are scientific studies that provide positive answers to the question of whether kefir makes you lose weight. However, as a result of consuming excessive amounts of kefir in addition to normal nutrition, the daily calorie requirement may be exceeded. As a result, weight gain may occur.

Does Kefir Cause Constipation?

Since kefir is a drink with a high water content, it does not cause constipation, also known as constipation. Drinking more kefir than recommended levels may cause constipation. Therefore, excessive kefir consumption should be avoided. Some studies indicate that kefir has positive effects against constipation. A study indicates that kefir helps relieve constipation complaints.

Who Cannot Drink Kefir?

Kefir is a drink that is considered safe if the recommended amounts are not exceeded. Drinking excessive amounts of kefir every day can cause problems such as bloating and constipation. Some individuals may need to be careful when consuming kefir. People with severe lactose intolerance may experience complaints such as cramps and diarrhea due to the amount of lactose in kefir. In addition, a low percentage of alcohol is produced during the fermentation of kefir. In individuals with intolerance to alcohol, these amounts may accumulate with kefir consumption and cause various health problems. However, side effects of kefir may be observed in individuals with suppressed immune systems. Considering your health condition, you should consult a specialist physician for the most appropriate approach to kefir consumption.