Health
9 Benefits of kefir and side effects
Discover the 9 Health Benefits Of Consuming Kefir and side effects.
The health benefits of consuming kefir are abundant, it is a cultivated and creamy product with surprising attributes for the body.
Its refreshing, sour taste is similar to drinking yogurt but contains beneficial yeast and ‘probiotic’ bacteria found in yogurt
What is kefir?
Kefir is known to be a fermented drink made from kefir grains, specifically from the Caucasus mountains between Asia and Europe. The word ‘kefir’ originates from the Turkish word ‘keyif’, which means ‘to feel good.
Kefir grains contain several species of bacteria and yeast. They are small, yellowish-white in color with the appearance of miniature cauliflowers.
The history of kefir
Kefir has a very particular history that goes back a few centuries ago, were shepherds in the Caucasus mountains discovered that fresh milk transported in leather bags occasionally fermented into a fizzy drink.
In the Caucasus Mountains, legend has it that the resulting kefir grains (which are not a true grain) were a gift to the Orthodox to the Prophet Mohammed, who instructed them on how to use the grains.
Mohammed strictly forbade them to reveal the secret of Kefir Preparation to other people, or to pass kefir grains to anyone, because they would lose their “magic force.”
Legend explains why kefir grains and the method of preparing kefir have been shrouded in mystery for so long.
For most of recorded history, kefir was hardly known outside the Caucasus Mountains, although Marco Polo mentioned it when recounting his travels.
This self-carbonated dairy-based drink continues to be popular in Russia, Southeast Asia, and Eastern and Northern Europe and has recently gained some popularity in the United States.
Kefir production
The microorganisms and yeasts that are originally produced in kefir are adopted symbiotically to offer superior health benefits when ingested or consumed regularly.
This food is loaded with excellent vitamins and minerals, it already contains complete proteins that are easily digested and have natural antibiotic properties.
For those who are lactose intolerant, the abundance of yeast kefir and beneficial bacteria provides lactase, an enzyme that consumes most of the lactose that remains after the cultivation process.
Kefir can be made from any type of milk, cow, goat, or sheep, coconut, rice, or soy. Although it has a slightly mucous formation, the mucosa has a “clean” quality that creates the ideal conditions in the digestive tract for the colonization of friendly bacteria.
Kefir is made from white or yellow gelatinous particles commonly called “grains.” This makes kefir a unique food, as no other culture is known to give milk to form grains.
The grains have a combination of bacteria and yeast agglomerated with casein, which is the protein in milk, and also sugars.
The grains ferment the milk, incorporating their friendly organisms to create the cultivated product.
The grains are then removed with a strainer before consumption of the kefir and added to a new batch of milk.
Health benefits of Kefir
The health benefits of consuming kefir are considered a long-lived elixir.
This fermented drink from the Caucasian plains is true food medicine, packed with good bacteria, vitamins, and protein.
1.- Rich in vitamins and proteins
Kefir milk is as nutritious and complete as milk.
It includes protein, calcium, and B vitamins, including folic acid.
It allows you to vary dairy products and is as interesting for your health as milk or yogurt.
2.- Kefir protects our flora
The “good” bacteria present in kefir enrich our endogenous flora (the microbiota) and make it more resistant to pathogenic microorganisms. They play an immune barrier role.
Also, drinking this beverage can restore a balanced microbiota after taking antibiotics.
3.- Kefir is very digestible
Immersed in milk, kefir grains coagulate casein and convert lactose (milk sugar) into lactic acid, alcohol, and carbon dioxide.
The result is a creamy, white liquid whose consistency and flavor are reminiscent of whipped milk.
It is highly digestible, it can be consumed by lactose-intolerant people, allowing them to enjoy all the benefits of milk without its drawbacks (bloating, flatulence.)
4.- Strengthens immune defenses
Kefir contains many nutrients, such as biotin and folate, that boost the immune system and protect cells.
Contains a large number of probiotics, ideal for fighting germs.
One specific to kefir is called Lactobacillus kefir and it helps defend against bacteria such as salmonella and escherichia coli.
This bacterial strain protects the immune system and prevents the growth of many bacteria.
Kefir also has another potent compound that is only present only in this probiotic drink.
This is an insoluble polysaccharide called kefiran. Which is also an antimicrobial that manages to cure Candida fungus.
5.- Heals skin problems
The lactic acid content of kefir can inhibit the growth of acne-causing bacteria, while the lactic acid, peptides, and serum contained in kefir can lighten the skin
Skin lightening products can help reduce the appearance of birthmarks, moles, and lentigo spots to better suit the surrounding skin area.
This can also work with vitiligo. Some people also lighten their skin for general cosmetic reasons (this is common in Asia).
So if you want to clear up your skin or treat acne, kefir can help you achieve a more even skin tone and clearer skin overall.
6.- Kefir can protect you from cancer
Cancer is caused by cells in the body that mutate and grow in an uncontrolled way.
A tumor is an example of this. Studies have shown that the good microorganisms found in kefir can prevent the growth of tumors.
These probiotics can delay the enzymes that transform certain compounds into carcinogens in the body.
Kefir can also act as an antioxidant and support the immune system. Kefir has been tested for its role in the protection against colorectal cancer.
In test-tube studies, it has been found to stimulate the destruction of tumor cells. Kefir was also found to help stimulate cancer cell death in leukemia research
7.- Helps prevent osteoporosis
Osteoporosis is a condition characterized by low bone mass and a deterioration in the structure of bone tissue.
This can lead to brittle bones and an increased risk of fracture which is a global problem.
Osteoporosis affects more than 200 million people and is responsible for 1.5 million fractures
One of the most successful ways to maintain bone health and reduce the risk of osteoporosis is to get enough calcium.
Calcium is not the only nutrient that can help prevent osteoporosis. Vitamin K2 has been found to play a vital role in helping the body use calcium.
Making kefir with whole milk can increase the amount of vitamin K you eat and provide benefits to your bones.
Studies have found that kefir can improve bone mass and structure in postmenopausal women.
Therefore, although a glass of milk and a glass of dairy kefir may contain the same amount of calcium, kefir can improve bone health more than milk, they attribute this to kefir’s ability to increase the body’s absorption of calcium.
8.- Helps detoxify the body
In this modern age, toxins surround people, we consume it through food, and it is absorbed through cosmetics and other products.
Kefir can be used to detoxify the body. It is especially effective against aflatoxins. Aflatoxins are common toxins that we are exposed to in food.
They are spread through mold and tend to contaminate peanuts.
9.- Kefir can combat the effects of aging
Aging and age-related diseases are strongly linked to damage from oxidative stress.
Both the milk and kefir in soy milk are high in antioxidants, so much so that they may be among the most promising food components for preventing mutagenic and oxidative damage.
This means that they can help prevent several age-related diseases, such as cancer or dementia, and can also serve to extend lifespan. Consuming kefir can help slow down oxidative damage in the body.
Why is it good to drink kefir?
• Kefir is simple and inexpensive to make at home.
• is used therapeutically around the world to alleviate chronic fatigue syndrome
• because it works as a natural tranquilizer and antibiotic.
• Kefir is an excellent food for pregnant and lactating women, the elderly, and people with compromised immunity
Table of Contents
Discover the benefits of coconut water in pregnancy.
Coconut water is a clear, sweet, energizing isotonic drink that helps your body replenish lost fluids. Also known as Nariyal Pani and Elaneer in India, it is known for its versatility and countless nutritional benefits.
IS IT SAFE TO CONSUME COCONUT WATER DURING PREGNANCY?
Yes, it is safe to drink coconut water, but in moderation, as it contains natural vitamins and minerals.
Having coconut water in the first trimester helps curb dehydration resulting from morning sickness. It’s also good for heartburn and constipation, common symptoms of pregnancy.
You can drink coconut water at any time, but the best time is early in the morning. It is healthier, as the electrolytes and nutrients can be easily absorbed when the stomach is empty.
The nutritional benefits present in a cup of coconut water include:
•Calories 46
•Sodium 252mg
•600mg potassium
•Carbs 8.9 grams
•Dietary fiber 2.6 grams
•Sugars 6.26 grams
•Calcium 6%
Benefits of coconut water in pregnancy
You can reap its benefits only when you consume fresh water, as it begins to ferment when left open and exposed to air.
1. NATURAL DIURETIC:
During pregnancy, uric acid levels should be normal in your body system. Coconut water is a diuretic and increases the need to urinate due to the presence of potassium, magnesium, and minerals.
They help eliminate toxins and cleanse the urinary tract. Thus, it improves kidney function and prevents kidney stones and infections. It also prevents urinary tract infections, which reduces the chances of preterm labor.
2. OFFERS ESSENTIAL ELECTROLYTES:
The need for electrolytes increases during pregnancy because conditions like morning sickness, nausea, and diarrhea dehydrate the body. Coconut water supplies all five essential electrolytes: minerals, sodium, calcium, potassium, and phosphorus, which calm the body and provide energy.
These electrolytes transmit electrical charges in your body and aid in muscle function. They also help maintain your body’s pH levels and control blood pressure levels. It is known to have cooling properties, which prevent conditions such as bilious fever and vomiting.
3. RELIEVES HEARTBURN AND CONSTIPATION:
Hormonal changes during pregnancy lead to various problems like heartburn, constipation, and indigestion. The rich content of dietary fiber in coconut water strengthens the digestive system, improves digestion, regulates pH levels, and prevents constipation.
Ayurveda considers young coconut water to be an excellent laxative. Improves metabolism and detoxifies the body. Coconut water is a natural acid neutralizer and thus prevents heartburn.
4. TREAT INFECTIONS:
Coconut water is rich in vitamins, essential minerals, and antioxidants, which boost your immune levels, providing resistance to infections. It contains lauric acid, a medium-chain fatty acid responsible for the production of a powerful antiviral monolaurin, Michelle-Lee Young writes in the book “Two Trees and Twelve Fruits That Will Change Your Life Forever.” Lauric is a disease-fighting acid that kills harmful bacteria and infections like the flu, and HIV, and retains good bacteria.
5. IMPROVES HEART HEALTH:
Low electrolyte level increases blood pressure. Drinking coconut water improves levels of potassium, magnesium, and lauric acid, which help regulate blood pressure. Improves good cholesterol and fights bad cholesterol.
The vitamins, essential proteins, and electrolytes in coconut water control sugar levels, and blood pressure levels, and improve circulation. A glass of coconut water every day is particularly helpful in the last trimester when there is increasing stress from labor that can increase your blood pressure.
6. MAINTAINS A HEALTHY WEIGHT:
Coconut water is fat-free and low in calories. As pregnancy adds extra weight to your body, coconut water prevents fat accumulation by removing bad cholesterol. It is an excellent replacement for sugary drinks and helps both the mother and the growing fetus to be healthy and fit.
7. NATURAL DRINK:
Coconut water is a tasty natural drink. It has no artificial flavors or harmful components. It is safe for you and your growing fetus as none of its components affect your health.
8. ENERGIZE AFTER TRAINING:
Coconut water is a natural isotonic drink, which helps you gain energy when suffering from dehydration, fatigue, and exhaustion. It is a great revitalizer
. If you exercise regularly to stay fit and strengthen your pelvic muscles, you can opt for coconut water as an energy drink. Hydration also improves skin elasticity, limiting the stretch marks that develop during pregnancy.
9. LOW SUGAR CONTENT:
Excessive sugar intake can lead to an increase in overall blood sugar levels. Coconut water has less sugar than other sports and energy drinks. You won’t gain pregnancy weight, and a diet low in simple sugars will reduce your risk of getting gestational diabetes.
10. ACCELERATES THE GROWTH OF THE FETUS:
Coconut water offers all the nutrients to the mother, essential to maintain and improve her health. Thus, it improves the health, growth, and proper nutrition of the unborn baby.
11. IMPROVES AMNIOTIC FLUID LEVELS:
Drinking coconut water improves the overall health and environment of your growing fetus. Coconut water taken especially in the third trimester increases amniotic fluid levels and improves blood volume and circulation.
ARE THERE ANY SIDE EFFECTS OF COCONUT WATER DURING PREGNANCY?
There is no evidence that coconut water has adverse effects on pregnancy. Like any other fruit or vegetable juice, it also appears to be safe. But there are two things to keep in mind:
•Coconut milk contains sodium, which may not be the right choice for pregnant women with preeclampsia.
•Ripe coconut water can cause constipation.
HOW MUCH COCONUT WATER CAN A PREGNANT WOMAN HAVE?
Moderation is always the key when it comes to eating a healthy diet. You can drink up to a glass of coconut water a day.
Consume the water soon after opening, as a fresh one will contain rich nutrients. Use a clean straw or pour it into a glass and drink.
It is always good to prefer natural coconut water to canned or bottled.
Do not consume coconut water if you react or do not like its taste.
HOW TO SELECT THE CORRECT COCONUT?
To enjoy the various benefits of coconut water, you need to know how to select them properly. These tips can help you buy fresh and tender coconut.
A fresh coconut will be light and sweet and will not contain coconut meat, the white, meaty, tender substance. A ripe or stale one will taste sour.
Selection: Choose medium-sized, clean, green walnuts, as they contain large amounts of water. Don’t choose coconuts that have hard brown shells and gray patches as they indicate ripe nuts.
Water: Shake the coconut vigorously near your ear to check for water. Select the ones that make a good splashing sound. A fresh coconut will contain almost a cup of water.
If you want to store coconuts at home, keep them in a cool place.
BENEFITS OF COCONUT MEAT DURING PREGNANCY:
1. GENERATION OF BREAST MILK:
Regular consumption of coconut meat during pregnancy improves the supply of breast milk after childbirth. Your baby will receive nutritious and rich breast milk. Also, coconut oil helps in the generation of breast milk.
It is also good during the lactation phase as it contains lauric and capric acids. These acids have antiviral, antibacterial, and parasiticidal effects, which protect the baby from diseases.
2. IMPROVES BLOOD CIRCULATION:
Blood volume doubles during pregnancy, causing swelling of the feet and legs. Poor blood circulation aggravates the condition. Coconut consumption improves blood circulation and prevents swelling and pain in the legs.
3. HELPS DIGESTION:
Consuming coconut meat and water prevents constipation as tender coconut meat acts as an excellent laxative. It is one of the best benefits of consuming a coconut in any form during pregnancy.
4. BETTER SLEEP:
Having coconut in combination with poppy seeds and ghee will improve your sleep cycle.
5. INCREASES METABOLISM:
When the coconut is mixed with spices, it helps boost metabolic activities in pregnant women.
COCONUT MILK DURING PREGNANCY:
Coconut milk is a thick, milky liquid obtained by grinding grated coconut meat. It is also an essential ingredient in many foods, especially Southeast Asian dishes.
Coconut can be consumed in any form due to its amazing health benefits. Coconut milk helps increase body fuel. It is completely safe to drink unless you are allergic to it.
BENEFITS OF COCONUT MILK DURING PREGNANCY:
1. ENHANCE IMMUNITY:
Coconut milk contains lauric acid, which is an antibacterial and antiviral fat, useful for pregnant women. This type of fat helps improve the immune system, according to the book “Coconut Oil and the Immune System” by Sherri Neal. The long-chain fatty acids straighten the blood vessels and reduce any blockages in the heart, thus improving the condition of the heart as well.
2. OTHER BENEFITS INCLUDE:
•It contains good amounts of iron, which can treat anemia.
•Improves digestive problems.
•It offers relaxation to the muscles and the nervous system.
•Controls blood sugar levels and blood pressure
•Relieves joint pain and scratches
•Makes your body fit and helps you lose weight
HOW TO PREPARE FRESH COCONUT MILK?
It is advisable to make coconut milk at home instead of opting for a packaged one.
Grate a whole coconut and add a cup and a half of hot water.
Let the mixture cool to room temperature.
Once the mixture cools down, strain to get the milk.
Coconut milk taken directly from fresh coconuts will contain approximately 450 calories and 50 g of fat. A cup of coconut milk (approximately 240 g) has the following nutritional values:
•Calories 550
•Fats 50.2gm (all types of fats)
•Cholesterol 0
•Sodium 40gm
•Carbohydrates 14gm (in 250gm of milk)
•Proteins 6gm
•Vitamin C 11%
•Iron 22%
•Calcium 4%
IS CANNED COCONUT MILK GOOD DURING PREGNANCY?
It’s safe to have canned coconut milk during pregnancy, but you need to make sure the can isn’t corroded, rusted, expired, or stored at dangerous temperatures.
Coconut milk contains considerable amounts of saturated fat, that is, 3 g in a tablespoon. Eating too much-saturated fat will increase the levels of good and bad cholesterol in the body. In the case of canned milk, you must take into account your level of consumption, since you should not exceed your daily requirement.
In addition to the above, other reasons why you may not choose canned coconut milk are:
1. BISPHENOL A (BPA):
It is a chemical that is typically used in the lining of cans used for packaged foods. This BPA can gradually leach into acidic, fatty, or salty foods like coconut milk, vegetables, tomatoes, and soups. One study claims that there is a relationship between high levels of BPA in mothers and neurobehavioral problems in babies.
2. GUAR GUM:
Guar gum is an additive present in canned coconut milk. It is a galactomannan, a polysaccharide, and is primarily a ground endosperm of guar beans.
There have been complaints such as severe abdominal cramps, indigestion, flatulence, and diarrhea, as beans are difficult to digest. In a clinical experiment, patients with intestinal problems showed improvement when they stopped using canned coconut milk in their diet.
3. FRUCTOSE MALABSORPTION:
It is a digestive disease characterized by impaired transport of fructose (a simple sugar found in fruits, vegetables, and honey) through the small intestine. Increased fructose levels in the gut cause bacterial overgrowth.
Therefore, it reduces the absorption of water in the intestine. Pregnant women with inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS) are highly affected by fructose malabsorption.
According to nutrition data, coconut milk contains sugar, including fructose. Therefore, it should be avoided by those affected by IBD and IBS disorders.
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