The lactic acid bacteria turn the lactose in the milk into lactic acid, so kefir tastes sour like yogurt, but has a thinner consistency.
A 175 ml (6 oz) serving of milk kefir contains:
Protein: 6 grams.
Calcium: 20% of the RDA.
Phosphorus: 20% of the RDA.
Vitamin B12: 14% of the RDA.
Riboflavin (B2): 19% of the RDA.
Magnesium: 5% of the RDA.
A decent amount of vitamin D.
Dairy-free versions of kefir can be made with coconut water, coconut milk or other sweet liquids. These will not have the same nutrient profile as dairy-based kefir. Kefir is a fermented milk drink, cultured from kefir grains. It is a rich source of calcium, protein and B-vitamins
Kefir is a More Powerful Probiotic Than Yogurt
Some microorganisms can have beneficial effects on health when ingested . Known as probiotics, these microorganisms can influence health in numerous ways, including digestion, weight management and mental health.
Yogurt is the best known probiotic food in the Western diet, but kefir is actually a much more potent source.
Kefir grains contain about 30 strains of bacteria and yeasts, making it a very rich and diverse probiotic source. Other fermented dairy products are made from far fewer strains, and don’t contain any yeasts.
Kefir Has Potent Antibacterial Properties
This includes the probiotic Lactobacillus kefiri, which is unique to kefir. Certain probiotics in kefir are believed to protect against infections. Studies show that this probiotic can inhibit the growth of various harmful bacteria, including Salmonella, Helicobacter Pylori and E. coli. Kefiran, a type of carbohydrate present in kefir, also has antibacterial properties
Kefir Can Improve Bone Health and Lower The Risk of Osteoporosis
Osteoporosis (“porous” bones) is characterized by deterioration of bone tissue, and is a massive problem in Western countries. It is especially common among elderly women, and dramatically raises the risk of fractures.
Ensuring an adequate calcium intake is one of the most effective ways to improve bone health, and slow the progression of osteoporosis. Kefir made from full-fat dairy is not only a great source of calcium, but also vitamin K2. This nutrient plays a central role in calcium metabolism, and supplementing with it has been shown to reduce the risk of fractures by as much as 81% .
Recent animal studies have shown that kefir can increase calcium absorption by bone cells. This leads to improved bone density, which should help prevent fractures.
Bottom Line: Kefir made from dairy is an excellent source of calcium. In the case of full-fat dairy, it also contains vitamin K2. These nutrients have major benefits for bone health.
The Probiotics in it May Help With Various Digestive Problems
Probiotics such as kefir can help restore the balance of friendly bacteria in the gut. This is why they are highly effective for many forms of diarrhea. There is also a lot of evidence that probiotics and probiotic foods can help with all sorts of digestive problems.
This includes irritable bowel syndrome (IBS), ulcers caused by H. pylori infection, and various other. For this reason, kefir may be useful if you have problems with digestion. Bottom Line: Probiotics like kefir can treat several forms of diarrhea. They can also lead to major improvements in various digestive diseases
Kefir is Generally Well Tolerated by People Who Are Lactose Intolerant
Many people, especially adults, are unable to break down and digest lactose properly. This condition is called lactose intolerance. Regular dairy foods contain a natural sugar called lactose. The lactic acid bacteria in fermented dairy foods (like kefir and yogurt) turn the lactose into lactic acid, so these foods are much lower in lactose than milk.
They also contain enzymes that can help break down the lactose even further. Because of this, kefir is generally well tolerated by people with lactose intolerance, at least when compared to regular milk. Also keep in mind that it is possible to make kefir that is 100% lactose free, by using coconut water, fruit juice or some other non-dairy fluid.
Bottom Line: The lactic acid bacteria have already pre-digested the lactose in kefir. People with lactose intolerance can often eat kefir without problems.
How to make Kefir at Home:
The last one is not a health benefit, but important nonetheless. If you are unsure about the quality of store-bought kefir, then you can easily make it at home yourself. Combined with some fresh fruit, it makes one of the healthiest and tastiest desserts I have ever come across. You can buy kefir grains in some health food stores and supermarkets but the process is very simple:
Put 1-2 tablespoons of kefir grains into a small jar. The more you use, the faster it will culture.
Add around 2 cups of milk, preferably organic or even raw. Milk from grass-fed cows is healthiest. Leave one inch of room at the top of the jar.
You can add some full-fat cream if you want the kefir to be thicker.
Put the lid on and leave it for 12-36 hours, at room temperature. That’s it.
Once it starts to look clumpy, it is ready. Then you gently strain out the liquid, which leaves behind the original kefir grains. Enjoy!
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