Kefir

Kefir

Other names : kefīrs, keefir, kephir, kewra, talai, mudu kekiya, milk kefir, búlgaros
Kefir is a fermented milk drink made with kefir "grains" (a yeast/bacterial fermentation starter) and has its origins in the north Caucasus Mountains around 3,000 BC. It is prepared by inoculating cow, goat, or sheep milk with kefir grains. Traditional kefir was made in skin bags that were hung near a doorway; the bag would be knocked by anyone passing through the doorway to help keep the milk and kefir grains well mixed. There are actually two types of kefir: milk kefir and water kefir. Milk kefir is made from dairy (or non-dairy milks like coconut milk) and water kefir is made from, as the name implies, water. Water kefir is a great alternative for people with dairy sensitivities, and its lighter formula can be used for different recipes.
See also :

• fermented food
• Probiotics

Special Precautions of Kefir

• According to the University of California Berkeley "Wellness Letter," certain probiotics strains, such as Enterococci, cause problems if you have a weakened immune system or certain bowel problems. The newsletter adds that you should never give probiotics to infants. Also, a 2001 study of kefir in rats found that while kefir treated diarrhea and stimulated immune function in younger rats, it provided neither of those benefits in older rats.
• Sugars : Many kefir drinks have added flavours like vanilla or fruit, but watch out for added sugars that add unnecessary calories. If you want to add some flavour to your kefir, to make it more palatable or just because you enjoy it, either look for store brands without added sugars or artificial flavourings or buy plain kefir and add your own flavourings at home.

Benefits and uses of Kefir are

• Protein : Kefir is a great way to get extra protein in your diet without extra calories. A single serving of plain, non-fat kefir has less than 100 calories, but provides 10.5 grams of protein, which can help you feel fuller without extra fat. Just watch that you're not buying kefir with added sugars, which will up the calorie content.
• Vitamins or pro-vitamins: Kefir provides 10 percent of the recommended daily value for vitamin A and 25 percent of the value for vitamin D. It also contains vitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin K2, folic acid, nicotinic acid. Vitamins, such as vitamin K and B-12, are produced in the gut, and the probiotics in kefir may potentially help facilitate this production.
• Calcium : Each 175 gram serving of kefir provides about 20 per cent of the daily RDA for calcium, which is important for the health of your bones and teeth. You can replace a regular dairy serving with kefir to get the calcium you need along with the drink's probiotic benefits.
• Probiotics : Kefir contains certain healthy bacteria that is not available in yogurt, including Lactobacillus Caucasus, Leuconostoc, Acetobacter species, Streptococcus species, Saccharomyces kefir and Torula kefir. These beneficial microorganisms may help support digestive health and prevent the growth of harmful bacteria in the intestines.
• Tryptophan : Know that sleepy, relaxed feeling you get after a big turkey dinner? That's thanks to tryptophan, an amino acid. The same amino acid is found in kefir, which means it actually can have a relaxing effect. Maybe that's where that "good feeling" name originated?
• Digestion : The research on kefir is still limited, but a study published in the Journal of the American Dietetic Association in 2003 found that kefir improve lactose digestion over milk, with reduced or no symptoms of lactose intolerance. There is some more general research on probiotics showing that they can prevent or treat some digestive problems.
• Kefiran is a polysaccharide produced by kefir grains, and it might have helpful health benefits. Some research has connected kefiran to reduced cholesterol and blood pressure in lab rats.
• Phosphorus is the second most abundant mineral is our bodies, and it's also found in kefir in significant quantities. This is good news because phosphorus is needed to help our bodies use carbohydrates and proteins for cell growth and energy.
• immune-boosting and anti-viral activity : One study found that kefir and its constituents have immune system-regulating activity and the ability to enhance the immune system’s capacity to fight off viruses.

Kefir vs. Yogurt

Yogurt is a source of probiotics, the live organisms (including healthy bacteria's) that are naturally found in our digestive tracts. These organisms help stem the growth of harmful bacteria and boost our immune systems. But kefir is an even better source of these helpful little guys — three times the source of yogurt, it's thought. This is because kefir is made by fermenting milk with 10 to 20 different types of bacteria and yeasts, where yogurt is usually just fermented with a handful of types; this leads to a higher probiotic count in the final product.