8 facts about the benefits of fermented dairy products for the human body + possible harm
Fermented milk products are products that are produced by fermenting milk under the action of lactic acid, acetic acid bacteria and (or) yeast.
Such products have a wide range of beneficial properties for the human body: from normalization of digestive processes to reduction of mortality from cardiovascular abnormalities.
In this article, we analyzed the available research on the benefits of fermented dairy products and their possible harm.
Content
Types of fermented milk products
There are several approaches to the systematization of fermented milk products. The most common classification is by type of fermentation:
- Lactic acid fermentation products. Bacteria break down milk sugar to form lactic acid, casein falls out in the form of flakes. Assimilation of similar substances, when compared with milk , much higher. This group includes: cottage cheese, sour cream, yogurt, fermented baked milk, yogurt, katyk, ayran, snowball.
- Mixed fermentation products. Along with lactic acid, carbon dioxide, alcohol and a number of volatile acids are formed, which also ensure good absorption of all nutrients. The products of this category are: kefir, koumiss, shubat.
8 proven beneficial properties
Milk fermentation products contain valuable amino acids (valine, arginine, lysine, etc.), saturated fatty acids, lactic acid bacteria and yeast, vitamins (A, B2, B12, B6, B8, D, PP), micro- and macronutrients (calcium, magnesium, phosphorus, sodium, potassium, copper, selenium, zinc). It is this composition that provides the entire range of beneficial effects.
Let's take a closer look at 8 scientifically proven medicinal properties of fermented milk products.
1. Normalization of the digestive system
All fermented dairy products are rich probiotics
- live cultures of bacteria that inhibit the growth of pathogenic and opportunistic representatives of the intestinal microflora, normalize the breakdown and absorption of nutrients, and ensure adequate smooth muscle function.
According to scientific ideas , the leader in the qualitative and quantitative composition of microorganisms is kefir .
According to Italian scientists , a violation of the ratio of various microorganisms in the intestine (dysbiosis) is an extremely dangerous disease that can lead to a wide range of complications: from digestive disorders and the development of intestinal infections to hypertension or diabetes mellitus.
Canadian scientists have discovered that probiotics can be used to treat necrotic enterocolitis, eliminate a number of dyspeptic disorders (diarrhea, flatulence).
Probiotic products are also effective in treating intestinal dysbiosis caused by prolonged use of antibacterial medications.
Products such as ryazhenka or yogurt , due to the presence of thermophilic streptococcus in them, can be used for therapy irritable bowel syndrome. They reduce the duration and severity of the disease, contribute to the rapid onset of remission.
Fermented dairy products effective lactose intolerance is a condition in which lactose is not broken down due to a deficiency of its own enzyme, lactase. However, such a treatment option can be used only with a mild degree of deviation.
According to research , the use of fermented dairy products (for example, yogurt ) reduces the risk of developing autoimmune and infectious-inflammatory bowel diseases of viral or bacterial etiology.
2. Antibacterial effect
According to scientific data
, lactobacilli effectively destroy the pathogens of salmonellosis, dysentery, E.coli and Helicobacter pylori.
Many probiotic products have antiviral activity at the whole body level. As a result, the prevention of pathologies such as acute intestinal infections, as well as respiratory diseases of the upper respiratory system, which is especially important in winter.
Brazilian scientists have established that kefir and yogurt accelerate the regeneration of damaged skin areas by inhibiting the growth of bacterial flora and accelerating the proliferation of connective tissue.
3. Reducing the risk of developing cancer
Fermented milk drinks are able to prevent the appearance of cancerous pathologies.
Scientists from Japan have discovered that probiotics block the malignant proliferation of cancer cells. Against the background of consumption, the reverse development of tumor processes is noted.
According to Chinese experiments, kefir in 65% of cases blocks the growth of tumors in rodents, increases the activity of synthesis and secretion of immunoglobulins, induces macrophages that ensure the capture and destruction of malignant cells.
Probiotics, according to information from foreign studies , reduce the risk of developing cancer of the stomach, colon and mammary glands.
4. Increasing bone strength
All fermented dairy products are valuable sources of vitamins (D, K2) and macronutrients (calcium, magnesium, phosphorus), which are responsible for metabolism in bone tissue.
Milk is one of the main suppliers of valuable amino acids - the "building blocks" of bones.
Experiments on rodents show that adding vitamin K2 to the diet reduces the risk of fractures by 81%.
Eating dairy products not only gives the body a lot of calcium, but also increases its absorption. As a result, the bioavailability of the macronutrient is higher, which is extremely useful for the growing body of children and adolescents.
British research has found that the systematic use of yogurt contributes to the prevention of osteoporosis by reducing the leaching of calcium from bones, which is especially important for older women and men.
The Scientific University of Brussels advises consume 3 servings of fermented dairy products daily to Maintain bone density and minimize the risk of fractures. The following combinations are possible:
- 200 ml of milk, 125 g of yogurt, 35 g of hard cheese;
- 3 portions of yogurt 125 g each.
5. Maintaining immunity
The immune system is an extremely complex mechanism that can fail at any moment and lead to the appearance of infectious-inflammatory, autoimmune or allergic diseases, which will significantly worsen the quality of life.
Probiotics, according to scientists , reduce the production of proinflammatory cytokines, normalize the work of barrier tissues, and also reduce the secretion of eosinophils, which cause exacerbation of allergic pathologies.
Korean researchers recommend using milk fermentation products to prevent the development of bronchial asthma and prevent seizures.
Probiotics increase the proliferation of cells of the T-link of the immune system, prevent the manifestation of such dangerous diseases as atopic dermatitis, food allergies, ulcerative colitis, Crohn's disease.
6. Reducing the risk of cardiovascular mortality
According to American scientists , any fermented dairy products reduce the risk of developing diseases from the outside vessels and hearts .
Yogurt, according to scientific concepts , normalizes the metabolism of cholesterol in the body, prevents the deposition of cholesterol plaques in the walls of blood vessels.
Proven that fermented milk components reduce blood pressure in people who tend to increase it. Substances predominantly have an effect on the systolic component.
Studies confirm ( times , two ) that the systematic use of fermented baked milk and kefir reduces the incidence of type II diabetes mellitus, increases the sensitivity of insulin receptors on muscle and adipose tissue cells and lowers blood sugar levels.
Magnesium plays an important role in the metabolism of glucose and cholesterol. Proven that magnesium affects the Langerhans cells of the pancreatic insular apparatus and insulin receptor complexes.
Probiotic components also promote weight loss , which is important for the cardiovascular system.
Recent studies demonstrate that fermented milk substances can be used to treat all components of the metabolic syndrome, the study of which has recently been gaining increasing popularity. The components of the metabolic syndrome are such interrelated diseases: hypertension, gout, obesity, type II diabetes mellitus and other disorders of glucose and insulin metabolism, dyslipidemia and atherosclerosis.
7. Normalization of the nervous system
According to scientists from the USA
, the use of probiotics in the diet has a beneficial effect on the work of certain areas of the brain.
As a result, it is observed Mood improvement , increased activity of the emotional sphere.
Also proven that fermented dairy products increase the tolerance of negative psychoemotional factors, inhibit the phenomena of anxiety and stress .
Probiotics, due to improved neurocirculation, postpone the clinical manifestation of degenerative brain diseases (Peak's disease, Alzheimer's).
8. Increased life expectancy
Scientists of the Institute of Dairy Science and Technology (Japan) probiotics have been found to be able to eliminate chronic inflammation in the walls of the large intestine.
This process is directly related to the shortening of telomeres (the direct cause of aging processes) and the formation of genetic defects in the process of cell division.
Therefore, fermented dairy products are able to slow down the aging of the body.
Potential harm and contraindications
Fermented dairy products, despite the huge range of positive effects, in some situations can bring not only benefits, but also harm to human health.
Side effects and contraindications include:
- Allergic reactions. Occur when the body is sensitive to certain constituent elements of fermented milk products. Allergies can manifest in different ways: angioedema, anaphylactic shock, urticaria, isolated itching, etc.
- Irritation of the mucous membranes of the stomach. Is observed only when consuming mixed fermentation products (kefir). Ethyl alcohol, in the presence of insufficient secretion of gastric juice or with active inflammation, has a negative effect on the gastric mucosa.
- Lactose intolerance. Many dairy products contain lactose. With a severe degree of severity of this condition, many digestive disorders may occur: abdominal pain, bloating, diarrhea. However, if lactase production is still present in the body, probiotics help correct the pathology.
- Sepsis. Fermented dairy products should not be consumed in the presence of open wound defects (erosive gastritis, peptic ulcer of the stomach and duodenum, nonspecific ulcerative colitis of severe severity). In combination with a decrease in immunity (with prolonged treatment with glucocorticosteroids or antibiotics, against the background of HIV infection) This can lead to the penetration of microorganisms into the systemic bloodstream and cause a number of septic complications.
Conclusion
Thus, fermented dairy products are extremely beneficial to health, which has been confirmed by numerous studies. According to scientists, regular and reasonable consumption (taking into account contraindications) not only improves the functioning of many human body systems, but even prolongs life.
