Kefir and Immune System: Boosting Your Body’s Defenses Naturally and How to Make It

WHAT IS KEFIR?

Milk Kefir is a fermented drink made from milk, usually cow’s milk, but it can also be made from goat’s milk or other types of milk.

It has a tangy, sour taste and a slightly fizzy texture. The fermentation process involves adding kefir grains to milk, which are a combination of bacteria and yeast that consume the lactose in the milk and produce lactic acid, alcohol, and carbon dioxide.

This creates a slightly acidic, effervescent drink with a creamy consistency.

Water kefir is a type of fermented drink made from sugar water and water kefir grains, which are a combination of bacteria and yeast.

The fermentation process involves adding the water kefir grains to the sugar water, where they consume the sugar and produce lactic acid, carbon dioxide, and alcohol.

This creates a tangy, slightly sweet, and effervescent drink. Water kefir is a good alternative to dairy-based kefir for people who are lactose intolerant or follow a vegan diet.

It is also a low-calorie, low-sugar drink that can be a good option for people looking to reduce their sugar intake.

Kefir is known for its probiotic properties, as it contains a variety of live bacteria and yeast that are beneficial to the digestive system.

Some studies have suggested that water kefir may have other health benefits, such as improving immune function, reducing inflammation, and aiding in detoxification.

Kefir is often consumed as a healthy drink on its own, or it can be used as a base for other drinks and recipes, such as smoothies or fruit juices.

It can also be flavoured with various fruits, herbs, and spices for added taste and health benefits.

Overall, kefir is a nutritious and tasty drink that provides a range of health benefits, particularly for gut health and digestion.

Health Benefits of Kefir:

Probiotic-rich: Kefir is known for its abundance of beneficial bacteria and yeasts, making it a potent source of probiotics.

These live microorganisms can help restore and maintain a healthy balance of bacteria in the gut, which is crucial for proper digestion and overall immune system function.

Improved digestion: The probiotics in kefir can aid in the breakdown of lactose, the sugar found in milk. This makes kefir more easily digestible for individuals who are lactose intolerant compared to regular milk.

Additionally, the presence of beneficial bacteria in kefir can promote a healthy gut environment and alleviate common digestive issues such as bloating, gas, and constipation.

Enhanced immune system: The gut plays a significant role in the immune system, and a healthy gut flora is essential for immune function. Kefir’s probiotics help stimulate the immune response and may help protect against various pathogens and harmful bacteria.

Nutrient-rich: Kefir is a good source of several essential nutrients, including protein, calcium, vitamin K2, vitamin B12, and magnesium. These nutrients are vital for bone health, energy production, and the proper functioning of various bodily processes.

Potential anti-inflammatory properties: Chronic inflammation has been linked to numerous health issues, including heart disease, diabetes, and certain types of cancer. Some studies suggest that kefir’s probiotics and bioactive compounds may help reduce inflammation in the body, promoting better overall health.

May improve lactose intolerance symptoms: People with lactose intolerance have difficulty digesting lactose, the sugar found in dairy products. Kefir’s naturally occurring lactase enzyme can help break down lactose, potentially reducing symptoms such as bloating, diarrhea, and stomach discomfort.

Potential weight management benefits: Some studies suggest that kefir’s probiotics may positively influence weight management by regulating appetite, improving metabolism, and reducing inflammation. However, further research is needed to fully understand the extent of these effects.

Skin health: The probiotics and nutrients in kefir may contribute to healthier skin. Some people claim that consuming kefir can help alleviate certain skin conditions like acne and eczema.

While the evidence is limited, the positive impact of kefir on gut health and inflammation may indirectly benefit skin health.

It’s important to note that individual experiences may vary, and the specific benefits of kefir can depend on factors such as the quality of the kefir, the individual’s overall diet and health, and the amount consumed.

As with any dietary change, it’s advisable to consult with a healthcare professional before making significant adjustments to your diet.

 

 

WHERE DOES KEFIR ORIGINATE FROM?

Kefir is believed to have originated in the North Caucasus Mountains region between Russia and Georgia.

According to legend, kefir was discovered by shepherds who noticed that milk stored in leather bags would ferment into a sour, effervescent drink after being carried for long distances.

The name “kefir” is thought to have originated from the Turkish word “keyif”, which means “feeling good” or “pleasure”.

Kefir became popular in Russia in the late 1800s, where it was used as a traditional health tonic and remedy for various ailments.

Today, kefir is consumed in many countries around the world, and there are many different variations of kefir, including milk kefir, water kefir, and coconut milk kefir.

It is often used as a probiotic supplement or added to smoothies, yogurts, and other foods for added health benefits.

KEFIR V YOGURT

Kefir and yogurt are both fermented dairy products that contain live bacteria and yeast, making them both good sources of probiotics. However, kefir is often considered to be a more powerful probiotic than yogurt for several reasons.

Firstly, kefir contains a wider variety of bacterial strains than yogurt, including both lactobacilli and bifidobacteria species. These bacteria are known to be beneficial for digestive health and immunity.

Secondly, the bacteria in kefir can colonize the gut more effectively than the bacteria in yogurt, meaning that they can establish themselves in the digestive tract and provide longer-lasting benefits.

Thirdly, kefir contains a range of beneficial yeast species that are not present in yogurt. These yeasts can help to support gut health, boost immunity, and even have antimicrobial properties.

Overall, while both kefir and yogurt are good sources of probiotics, kefir is often considered to be a more powerful probiotic due to its wider range of bacterial and yeast strains, its ability to colonise the gut more effectively, and its potential to provide more comprehensive health benefits.

There have been several studies done on the potential health benefits of kefir. Here are a few examples:

KEFIR STUDIES

Improved gut health: One study published in the Journal of Dairy Science found that kefir consumption improved the gut microbiota of healthy adults, increasing the number of beneficial bacteria while reducing the number of harmful bacteria.

Reduced inflammation: A study published in the Journal of Medicinal Food found that kefir consumption reduced markers of inflammation in the blood of mice with colitis, indicating that it may have anti-inflammatory effects.

Improved digestion: A study published in the International Journal of Food Microbiology found that kefir consumption improved digestion in healthy adults by reducing transit time through the digestive tract and increasing the frequency of bowel movements.

Enhanced immune function: A study published in the British Journal of Nutrition found that kefir consumption increased the production of immune cells in healthy adults, suggesting that it may have immune-boosting effects.

Anti-cancer effects: A study published in the Journal of Dairy Science found that kefir consumption reduced the growth of breast cancer cells in vitro, indicating that it may have anti-cancer properties.

Blood sugar control: A study published in the Journal of Medicinal Food found that kefir consumption improved blood sugar control in people with type 2 diabetes by reducing fasting blood glucose levels and improving insulin sensitivity.

Cardiovascular health: A study published in the British Journal of Nutrition found that kefir consumption improved cholesterol levels in healthy adults, reducing LDL cholesterol (the “bad” cholesterol) while increasing HDL cholesterol (the “good” cholesterol).

Anxiety and depression: A study published in the journal Nutritional Neuroscience found that kefir consumption reduced symptoms of anxiety and depression in mice, suggesting that it may have potential as a natural treatment for these conditions in humans.

Skin health: A study published in the Journal of Cosmetic Dermatology found that topical application of kefir improved skin hydration and reduced the appearance of fine lines and wrinkles in healthy adults.

Allergies: A study published in the Journal of the American College of Nutrition found that kefir consumption reduced symptoms of allergic rhinitis (hay fever) in adults with moderate to severe symptoms.

You can read more on the studies here: The Microbiota and Health Promoting Characteristics of the Fermented Beverage Kefir – PMC

While kefir is generally considered safe and beneficial for most people, there are some potential side effects to be aware of:

Digestive issues: Kefir is a powerful probiotic that can help improve gut health and digestion, but it can also cause digestive discomfort in some people, especially if consumed in large amounts or if the body is not used to the beneficial bacteria and yeast found in kefir.

Allergic reactions: People with milk allergies or lactose intolerance should avoid kefir made with dairy milk, as it can cause allergic reactions or digestive issues.

Histamine intolerance: Kefir contains high levels of histamine, which can cause symptoms like headaches, skin rashes, and gastrointestinal distress in people with histamine intolerance.

Interference with medication: Kefir can interact with certain medications, so it is important to check with a healthcare provider before consuming Kefir if you are taking any medications.

Contamination: Improperly prepared kefir can become contaminated with harmful bacteria, which can cause food poisoning and other serious health issues.

Fermented foods and drinks like kefir contain small amounts of alcohol. Although the alcohol content can vary depending on the specific brand and type of kefir, most varieties contain 0.5–2% alcohol so check the label before you buy.

It is important to note that these side effects are relatively rare and that kefir is considered safe for most people when consumed in moderation and prepared properly.

As with any new food or dietary supplement, it is important to start slowly and monitor your body’s response to kefir. If you experience any negative side effects or have any concerns, consult with a healthcare provider.

We love making our water kefir, not only is it fun and easy but also a lot cheaper than shop bought! Here are the recipes:

WATER KEFIR RECIPE

Ingredients:

Water kefir grains (available online or at health food shops)

4 cups of filtered water

1/4 cup of organic cane sugar

1-2 slices of organic lemon or other fruit (optional)

Equipment:

Glass jar

Non-metal stirring utensil

Cheesecloth or coffee filter

Rubber band

Plastic strainer

Bottles with tight-fitting lids for storing finished water kefir

Instructions:

Dissolve sugar in the filtered water in a clean glass jar. Do not use metal utensils or containers, as they can harm the kefir grains.

Add water kefir grains to the jar and stir gently.

Add optional ingredients like lemon slices or molasses if desired.

Cover the jar with cheesecloth or a coffee filter and secure it with a rubber band.

Allow the jar to sit at room temperature for 24-48 hours, depending on desired taste and carbonation level.

After the fermentation period, remove any fruit or flavourings and strain the liquid through a plastic strainer to separate the kefir grains.

Transfer the finished water kefir to bottles with tight-fitting lids and store in the refrigerator until ready to drink.

Rinse the kefir grains in filtered water and repeat the process to make another batch of water kefir.

Note: Water kefir can be flavoured with fruit or other natural flavourings during the fermentation process for added variety.

It is also important to use organic cane sugar, as it provides the necessary food source for the kefir grains to thrive. It is also important to take care when handling the kefir grains to avoid damaging them.

 MILK KEFIR RECIPE

Ingredients:

Milk kefir grains (available online or at health food stores)

2 cups of milk (cow’s milk, goat’s milk, or non-dairy milk like coconut milk)

Glass jar

Non-metal stirring utensil

Cheesecloth or coffee filter

Rubber band

Plastic strainer

Instructions:

Place the milk kefir grains in a clean glass jar.

Add 2 cups of milk to the jar, leaving some space at the top.

Stir gently with a non-metal stirring utensil.

Cover the jar with cheesecloth or a coffee filter and secure it with a rubber band.

Allow the jar to sit at room temperature for 24-48 hours, depending on desired taste and texture.

After the fermentation period, use a plastic strainer to separate the kefir grains from the liquid kefir.

Transfer the finished milk kefir to a clean jar or bottle with a tight-fitting lid and store it in the refrigerator until ready to drink.

Rinse the kefir grains in filtered water and repeat the process to make another batch of milk kefir.

Note: The fermentation time can vary depending on the temperature of the room and the desired taste and texture of the kefir.

It is also important to use non-metal utensils and containers when making milk kefir, as metal can damage the kefir grains.

The kefir grains will grow and multiply over time, so it is possible to share them with others or use them to make larger batches of kefir.

This is a great site for ideas and recipes: https://www.kombuchakamp.com/water-kefir-recipe

Overall, kefir is great because it is a rich source of probiotics, which are beneficial bacteria that live in our gut and help support our overall health.

Kefir is also a good source of protein, calcium, and other nutrients. The probiotics in kefir can help improve digestion, boost the immune system, and may even have anti-inflammatory and anti-cancer effects.

Additionally, kefir has a tangy, refreshing taste and can be enjoyed on its own or used in a variety of recipes.

Finally, making kefir at home is a simple and cost-effective way to enjoy the benefits of this nutritious and delicious beverage.

You can buy Kefir online or maybe your local Health shop will stock them. So what are you waiting for? Start making that Kefir!

 

 

 

 

 

   

 

 

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