8 facts about the benefits and harm of kefir for the human body

Kefir is an amazing fermented milk product that has beneficial properties for almost all body systems: cardiovascular, endocrine, digestive, musculoskeletal, immune.

According to research, regular consumption of this drink contributes to the prevention of a wide range of diseases and even increases life expectancy.

Kefir contains a lot of protein, calcium, phosphorus, magnesium and vitamins (mainly B12 and B2). The composition of the drink includes many probiotics – valuable cultures of bacteria that have a complex effect on the human body.

Below we will look at 8 facts about the benefits of kefir, and then discuss the potential harm.

1. Improves the functioning of the digestive tract

Kefir is rich Probiotics , which are extremely beneficial for the digestive process.

According to scientific data, a drink can contain up to 61 stamps of various types of bacteria and yeast. Up to 5,000,000,000,000 bacteria live in 1 cup of kefir, which is about 5 times higher than in yogurt .

Probiotics normalize the microflora of the digestive tract. Live bacterial cultures inhibit the activity of pathogenic and opportunistic representatives of intestinal microbiocenosis.

According to Canadian scientists, probiotics effectively eliminate the symptoms of necrotic enterocolitis and diarrhea caused by various causes.

Information is available that kefir is effective for the treatment of diarrhea caused by dysbiosis due to prolonged use of antibiotics.

Dysbiosis, contrary to various opinions, is an extremely serious problem that not only disrupts the absorption of nutrients from food, but also contributes to the development of many pathologies. For example, proven there is a direct link between the imbalance of representatives of the bacterial flora and diseases such as fatty liver hepatosis, obesity, hypertension, type I and II diabetes mellitus.

The bacteria that are present in kefir are able to synthesize a number of useful Digestive enzymes , secrete phosphorus, folate, lactic acid, vitamins B and K, which have a beneficial effect on all stages of the breakdown and absorption of nutrients.

Researchers from the UK have discovered that kefir can be used to alleviate the general condition of irritable bowel syndrome, a little–studied chronic disease to date.

Kefir can help even for the purposes of therapy peptic ulcer of the stomach and duodenum, as it destroys the main causative agent of this disease – the bacterium Helicobacter Pylori and improves metabolism at the level of the mucous membrane.

2. Helps fight infections

Scientific papers demonstrate that individual representatives of the lactobacillus family are able to block the growth of certain infectious agents (Salmonella, Helicobacter pylori, E. coli), and also have antiviral activity.

Therefore, the use of kefir can have a positive effect on the course of such common pathologies as acute respiratory diseases, influenza, acute intestinal infections, etc.

In addition, kefir, according to scientists from Brazil , accelerates the regeneration of any skin damage due to the antimicrobial effect and direct effect on connective tissue (increased epithelialization).

3. Reduces the risk of cancer

Against the background of systematic consumption of fermented milk product, there is a decrease in the incidence of oncological diseases.

Scientists from Japan have proved that the drink is able to increase the activity of the immune system against cancer cells. As a result, malignant proliferation is blocked, and the reverse development of the pathological process is observed.

Chinese researchers have discovered that the introduction of kefir into the body of mice slows down the further development of tumors by 64.8%. Against the background of therapy, pronounced apoptosis of malignantly altered formations is observed. Kefir also increases the synthesis and activity of type A immunoglobulins, which ensure the capture and destruction of tumor cells.

Foreign studies have noted the effectiveness of the drink against leukemia and colon cancer.

According to Canadian research, kefir prevents the formation of breast cancer.

Kefir's effect is ensured by the content of a large number of probiotics. They have a direct toxic effect on malignant cells and stimulate the immune system .

4. Supports bone strength

For Maintaining bone strength we need a large list of vitamins, macronutrients and proteins, as well as an adequate hormonal background.

Kefir is an important source of vitamins D and K2.

The results of experiments on rodents demonstrate that the addition of vitamin K2 to the diet reduces the risk of fractures by 81%, prevents the development of osteoporosis, which is especially important for elderly people.

Kefir, according to scientific concepts , increases the absorption of calcium by bone tissue. As a result, almost all the calcium received from food should be sent to its main destination – bones. This makes kefir incredibly useful for the growing body of children.

You should give preference to fatty kefir and avoid low-fat options, as well as check the expiration date.

5. Increases lactose tolerance

Lactose intolerance is a severe (in some cases) condition characterized by a decrease in the production of the digestive enzyme lactase in the human body, which ensures the breakdown and subsequent assimilation of lactose.

On average, every 4th inhabitant of the planet suffers from this syndrome. In Russia, according to various sources, &8212; up to 35% of the population.

If a person with intolerance uses lactose (found in most dairy products), he may develop the following abnormalities: flatulence, diarrhea, dehydration, nausea, vomiting, etc.

Kefir contains a number of enzymes that break down lactose and ensure its absorption. American scientists have come to such results . They also recommend using the drink as the drug of choice for the treatment of such a deviation.

Kefir itself contains less lactose than other fermented dairy products (milk or yogurt), which is important when consumed against the background of lactase deficiency.

6. Reduces the manifestation of allergies

The immune system can fail at any time and cause the development of allergic reactions in response to ingestion of various substances that can cause sensitization.

The probiotics contained in kefir are able to inhibit the production of inflammatory cytokines, which are responsible for the main manifestations of allergic reactions.

Scientists from one of the Korean research institutes it was found that kefir blocks the production of eosinophils in lung tissues, prevents mucus hypersecretion. Thus, the drink prevents the manifestation of bronchial asthma and provides reliable prevention of attacks of this pathology in the future.

7. Promotes the prevention of diabetes mellitus

One of the largest studies found that kefir is able to reduce blood glucose levels on an empty stomach (the effect is much higher than that of other fermented dairy products). The effect is provided by increasing the sensitivity of insulin receptors in the cells of muscle and adipose tissue.

Kefir is also able to affect other pathologies associated with metabolic syndrome: reduce cholesterol levels and prevent the formation of atherosclerotic plaques, reduce blood pressure and adipose tissue volume.

8. Increases life expectancy

Kefir, with constant use (if you drink at least 1 glass every day), is able to prolong life. Similar data have been obtained in the course of many studies.

As already mentioned, kefir contains up to 61 stamps of probiotics (on average – 30-40). Experiments by Japanese scientists on mice have established that live bacterial cultures suppress chronic inflammation in the large intestine, which reduces the effects of pathogenic bacteria and their toxins, increasing the life expectancy of rodents.

According to scientists , prevention of chronic inflammation is a key method of preventing aging of the body. It is with inflammatory diseases that telomere shortening in the process of cell division (the direct cause of aging), damage to genetic material, the development of Alzheimer's disease and type II diabetes mellitus are associated. This applies equally to both women and men.

Unfortunately, no human studies have been conducted for such purposes. However, kefir has been proven to reduce the risk of developing diabetes mellitus, atherosclerosis of large vessels (and associated fatal cardiovascular complications), and prevents malignant cell proliferation. The diseases described above occupy the first places in the mortality structure of the population of developed countries. Therefore, kefir is able to increase the overall life expectancy.

Possible harm and contraindications

Kefir is an extremely useful product with a lot of advantages, but it is not without contraindications. In some cases, kefir can harm a person. Side effects include:

1. Allergic reactions. Individuals may experience hypersensitivity to any component of the composition, as a result, all kinds of allergopathologies are observed: from banal urticaria to anaphylactic shock.
2. Irritation of the gastric mucosa. Kefir contains a small amount of ethanol (formed as a result of fermentation). This component causes irritation of the mucous membrane stomach (no effect is observed in the lower parts of the digestive tract), which aggravates the course of inflammatory processes. Thus, kefir is prohibited in acute gastritis and gastric ulcer. There is no negative effect on a healthy stomach.

How to cook it at home?

If there are doubts about the quality of kefir in stores, you can make a drink yourself at home. This does not require special material and time costs.

Will be required:

• 50 g kefir starter culture (available in stores);
• Milk (initially it may take up to 2-3 liters to prepare 500 ml of kefir).

Cooking scheme:

1. Add 250 ml of warm boiled water to the kefir starter. Mix well, cover with gauze and leave at room temperature for about 48 hours.
2. Remove from the mixture those grains that are covered with mucus. It is advisable to do this with an enameled spoon, after pouring boiling water over it.
3. Immerse the resulting grains in a 1% baking soda solution for 1-2 hours.
4. Rinse the grains with boiled water at room temperature.
5. Place the future starter culture in 500 ml of milk, mix well.
6. Let the mixture settle for 24 hours. The average daily temperature should be maintained at 18-20 degrees.
7. Strain the kefir grains through a sieve and pour the milk again. Leave the mixture for a day at a temperature of 18-20 degrees. This procedure should be repeated 3-5 times until a high-quality sourdough with a sour cream consistency is obtained. In the future, the starter culture should be stored in the refrigerator for no more than 14 days.
8. Mix 1 liter of milk with 10-15 tsp of sourdough and leave for 24 hours at a temperature of 16-20 degrees.
9. The drink is ready.

There are also simpler cooking schemes. This will require:

• 100 ml of natural kefir;
• 900 ml of milk (any);
• 1 tbsp sugar.

The cooking sequence is as follows:

1. Heat the milk in a water bath to a temperature equal to 38-40 degrees.
2. Add kefir and sugar to the milk. Mix all the ingredients thoroughly.
3. Cover the container with a thick cotton cloth, put it in a dark place for 24 hours. The air temperature is about 16-20 degrees.
4. The product is ready.

100 ml of the resulting kefir, which contains all the necessary bacterial cultures, can be used to prepare the next portion of the drink an unlimited number of times. It should be noted that the duration of kefir exposure directly depends on the temperature:

• 16-20 degrees – 1 day;
• 10-16 degrees – 2 days;
• 8-10 degrees – 3 days.

Conclusion

Thus, kefir is an extremely useful fermented milk product with many useful properties. However, in some cases, drinking a drink can cause harm. In the absence of contraindications, it is recommended to consume kefir on a regular basis (1 glass per day).