9 Evidence-Based Health Benefits of Kefir
Kefir is all the rage in the natural health community. High in nutrients and probiotics, it is very beneficial for digestion and gut health. Many people consider it to be healthier than yogurt. Here are 9 health benefits of kefir that are supported by research.
1. Kefir Is a Fantastic Source of Many Nutrients
Kefir is a fermented drink, traditionally made using cow's milk or goat's milk. It is made by adding kefir grains to milk. These are not cereal grains, but grain-like colonies of yeast and lactic acid bacteria that resemble a cauliflower in appearance. Over approximately 24 hours, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir. Then the grains are removed from the liquid and can be used again. In other words, kefir is the drink, but kefir grains are the starter culture that you use to produce the beverage.
Kefir originated from parts of Eastern Europe and Southwest Asia. The name is derived from the Turkish word keyif, which means "feeling good" after eating. The grains’ lactic acid bacteria turn the milk’s lactose into lactic acid, so kefir tastes sour like yogurt — but has a thinner consistency.
A 6-ounce (175-ml) serving of low-fat kefir contains:
Protein: 4 grams
Calcium: 10% of the RDI
Phosphorus: 15% of the RDI
Vitamin B12: 12% of the RDI
Riboflavin (B2): 10% of the RDI
Magnesium: 3% of the RDI
A decent amount of vitamin D
In addition, kefir has about 100 calories, 7–8 grams of carbs and 3–6 grams of fat, depending on the type of milk used.
Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits (1Trusted Source).
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.
2. Kefir Is a More Powerful Probiotic Than Yogurt
Some microorganisms can have beneficial effects on health when ingested.
Known as probiotics, these microorganisms may influence health in numerous ways, aiding 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 up to 61 strains of bacteria and yeasts, making them a very rich and diverse probiotic source, though diversity may vary.
Other fermented dairy products are made from far fewer strains and don't contain any yeasts.
Kefir may contain up to 61 different microorganisms, making it a much more potent source of probiotics than many other fermented dairy products.
3. Kefir Has Potent Antibacterial Properties
Certain probiotics in kefir are believed to protect against infections.
This includes the probiotic Lactobacillus kefiri, which is unique to kefir.
Studies demonstrate 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 contains the probiotic Lactobacillus kefiri and the carbohydrate kefiran, both of which protect against harmful bacteria.
4. Kefir Can Improve Bone Health and Lower the Risk of Osteoporosis
Osteoporosis is characterized by deterioration of bone tissue and is a major problem in Western countries.
It is especially common among older women and dramatically raises your 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.
Full-fat kefir is not only a great source of calcium but also vitamin K2 — which plays a central role in calcium metabolism. Supplementing with K2 has been shown to reduce your risk of fractures by as much as 81%).
Recent animal studies link kefir to increased calcium absorption in bone cells. This leads to improved bone density, which should help prevent fractures.
Kefir made from dairy is an excellent source of calcium, and full-fat dairy kefir also contains vitamin K2. These nutrients have major benefits for bone health.
5. Kefir May Be Protective Against Cancer
Cancer is one of the world's leading causes of death.
It occurs when abnormal cells in your body grow uncontrollably, such as in a tumor.
The probiotics in fermented dairy products are believed to reduce tumor growth by stimulating your immune system. Therefore, it is possible that kefir may fight cancer.
This protective role has been demonstrated in several test-tube studies.
One study found that kefir extract reduced the number of human breast cancer cells by 56%, compared to only 14% for yogurt extract.
Keep in mind that human studies are needed before firm conclusions can be made.
Some test-tube and animal studies indicate that kefir can inhibit cancer cell growth. However, there are no current studies in people.
6. The Probiotics in It May Help With Various Digestive Problems
Probiotics such as kefir can help restore the balance of friendly bacteria in your gut.
This is why they are highly effective at treating many forms of diarrhea.
What’s more, ample evidence suggests that probiotics and probiotic foods can alleviate many digestive problems.
These include irritable bowel syndrome (IBS), ulcers caused by H. pylori infection and many others.
For this reason, kefir may be useful if you have problems with digestion.
Probiotics like kefir can treat several forms of diarrhea. They can also lead to improvements in various digestive diseases.
7. Kefir Is Low in Lactose
Regular dairy foods contain a natural sugar called lactose.
Many people, especially adults, are unable to break down and digest lactose properly. This condition is called lactose intolerance.
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.
Therefore, kefir is generally well tolerated by people with lactose intolerance, at least compared to regular milk.
Keep in mind that it is possible to make kefir that is 100% lactose-free by using coconut water, fruit juice or another non-dairy beverage.
Kefir is low in lactose because its lactic acid bacteria have already pre-digested the lactose. People who have lactose intolerance can often drink kefir without problems.
8. Kefir May Improve Allergy and Asthma Symptoms
Allergic reactions are caused by inflammatory responses against certain foods or substances.
People with an over-sensitive immune system are more prone to allergies, which can provoke conditions like asthma.
In animal studies, kefir has been shown to suppress inflammatory responses related to allergies and asthma.
Human studies are needed to better explore these effects.
Limited evidence from animal studies suggests that drinking kefir may reduce allergic reactions.
9. Kefir Is Easy to Make at Home
If you are unsure about the quality of store-bought kefir, you can easily make it at home.
Combined with fresh fruit, kefir makes for a healthy and scrumptious dessert.
Kefir grains are available in some health food stores and supermarkets, as well as online.
You can also find many blog posts and videos that teach kefir production, 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 (500 ml) of milk, preferably organic or even raw. Milk from grass-fed cows is healthiest. Leave 1 inch (2.5 cm) of room at the top of the jar.
You can add some full-fat cream if you desire thicker kefir.
Put the lid on and leave it for 12–36 hours at room temperature. That's it.
Once it starts to look clumpy, it’s ready. After you gently strain out the liquid, the original kefir grains are left behind.
You can now put the grains in a new jar with some milk, and the process starts all over again.
It’s delicious, nutritious and highly sustainable.
Shop for kefir grains here.
You can easily make homemade kefir using kefir grains and milk.
The Bottom Line
Kefir is a healthy, fermented food with a consistency comparable to drinkable yogurt.
This product is traditionally made from dairy milk, but plenty of non-dairy options are available.
Studies suggest that it boosts your immune system, aids in digestive problems, improves bone health and may even combat cancer.
Get started with kefir today to make the most of this tasty, sour drink.
Bone broth is simple, it’s timeless, and it’s where we can go when we want to get back to the basics. Bone broth is easier to make than you might think, and it has healing properties that go deeper than we can imagine. Bones represent the structure of the Universe. When we feel we know the truth, we feel it deep in our bones. Bone broth is grounding and nourishing. And while all of this sounds wonderful, we also have science to show us the benefits that our bodies can feel with each sip.
Let’s all affirm: I take in and give out nourishment in perfect balance.
Nourishing myself is a joyful experience, and I am worth the time spent on my healing.
It is safe to experience new ideas and new ways.
I give myself permission to be all that I can be, and I deserve the very best in life. I love and appreciate myself and others. And so it is.
Studies conducted on bone broth have found that it can improve your health in a myriad of ways.
1. Bone Broth Boosts Immunity
Amino acids in bone broth, like arginine, glutamine, and cysteine, have been shown to boost immunity in humans and animals.
2. Bone Broth Alleviates The Common Cold And Bronchitis
There’s a solid scientific reason that we reach for chicken soup during cold and flu season. In 2000, a study was published in Chest, the official journal of the American College of Chest Physicians, which studied chicken soup (bone broth) and found that it does indeed aid in alleviating symptoms of the common cold, by clearing mucus, opening respiratory pathways, and providing easily digested nutrition.
In addition, according to medical doctor and UCLA professor Irwin Ziment, chicken soup naturally contains the amino acid cysteine, which chemically resembles the bronchitis drug acetylcysteine.
3. Bone Broth Fights Inflammation
Studies show that many of the amino acids in bone broth (such as cystine, histidine, and glycine) reduce inflammation, and L-glutamine specifically reduces gut inflammation. Additionally, the same Chest article from October 2000 mentioned above concluded that chicken soup’s anti-inflammatory benefits may be one reason it is so helpful with relieving symptoms of the common cold.
4. Bone Broth Strengthens Bones And Teeth
A study on the necessary nutrients for bone health found that the process of bone-formation requires “an adequate and constant supply of nutrients” as follows: calcium, protein, magnesium, phosphorus, vitamin D, potassium, zinc, manganese, copper, boron, iron, vitamin A, vitamin K, vitamin C, and the B vitamins.
Bone broth with vegetables and meat or fish provides a good source of all of these vitamins and minerals.
5. Bone Broth Promotes Weight Loss
While more studies of gut bacteria and weight loss need to be conducted, research has shown that obese people have more of a certain type of bacteria called Firmicutes and less of another type called Bacteroidetes in their digestive tracts. The higher proportion of Firmicutes is believed to lead to a higher amount of calories extracted from food. Therefore, a higher ratio of Firmicutes to Bacteriodetes has become one of the markers of obesity. Bone broth is a good source of L-glutamine, an essential amino acid (building block of protein) necessary for the body and gut health. L-glutamine was found in studies to reduce the Firmicutes in the gut and, therefore, aid in weight loss.
Many studies have also looked at whether consuming soup before a meal promoted weight loss due to a lower amount of calories eaten during the meal itself. In a study published in the November 2007 issue of Appetite (an international research journal specializing in behavioral nutrition and the cultural, sensory, and physiological influences on choices and intakes of foods and drinks), researchers conducted the study again and went a step further to see if eating a meal with liquid would have the same effect as soup. The finding was that ingesting soup did indeed reduce caloric intake at the next meal and that only soup—not food consumed with water—had this beneficial effect.
6. Bone Broth Improves Hydration
Bone broth, especially when it’s made from vegetables, adds electrolytes (minerals) and carbohydrates (from vegetables) to the diet. Studies have shown that drinking broth can rehydrate better than water alone due to the electrolytes.
7. Restore Exercise Capacity with Bone Broth
Additional studies have shown that liquids with carbohydrates and electrolytes, like a bone broth simmered with vegetables, outperform water alone when it comes to restoring exercise capacity that may be lost from dehydration and electrolyte depletion.
8. Build Muscle with Bone Broth
The amino acids in bone broth can help stimulate muscle protein synthesis. Muscle protein synthesis is essential for the ongoing growth, repair, and maintenance of skeletal muscle groups. In a study looking at healthy patients and ovarian-cancer patients, researchers found that ingesting amino acids helped stimulate muscle protein synthesis and reduced inflammation, both in healthy participants and participants undergoing cancer therapy.
9. Improve Mood with Bone Broth
Your diet influences your gut bacteria, and your gut bacteria influence your brain. According to neuroscientists, your gut bacteria are constantly speaking to your brain. The makeup of gut bacteria, called your microbiome, influences how the brain is wired from infancy to adulthood, along with moods, memory, the ability to learn, and how to deal with stress. When the gut microbiome is healthy, it sends happy signals to the brain; when it’s unhealthy, it can send signals of anxiety.
Because of this signaling, neuroscientists are starting to investigate how to manage gut bacteria to treat mood and stress-related disorders such as depression.
Biologists says that the degenerative and inflammatory diseases on the rise in industrialized societies could be corrected by the use of gelatin-rich foods due to the presence of restorative amino acids such as glycine, alanine, proline, and hydroxyproline.
In addition to these benefits of bone broth, the gelatin it contains has an additional 9 bonus side-effects.
Stronger, healthier nails
Arthritis and joint-pain relief
Can alleviate diabetes and lower blood sugar; supports insulin regulation
Can improve sleep
Helps regulate bleeding from nosebleeds, heavy menstruation, ulcers, hemorrhoids, and bladder hemorrhage
Helps normalize stomach acid, which is useful for colitis, celiac disease, ulcers, and other inflammatory gut conditions
For decades, food manufacturers have been trying to sell you on Gatorade, energy drinks, over-the-counter drugs, antibiotics, weight-loss potions, and energy pills. Well, there is something you can take for better health and better athletic performance, but it’s not one of these—it’s bone broth!
But What about A Broth For Vegetarians?
If you are following a vegetarian or vegan diet, you can make a vegetable broth. Especially if you have a compromised digestive system, they can be key to recovery as they are so easy for the body to break down.
You can make a vegetable broth by taking veggie scraps or whole vegetables and covering them in water, then simmering for 8-24 hours. You will then discard the vegetables because all of their nutrients are now in the soup broth.
We are pleased to announce the addition of Cannabinoid and Cannabidiol (CBD) infused products to our health and beauty range. These include ReLeaf, our new age defying, skin rejuvinating cream and also CBD Oil, which can be taken orally or applied directly to an affected skin area.
Those wishing to learn more about what CBD is, its uses and what it can do, may find the following information very useful.
A cannabinoid is one of a class of diverse chemical compounds that acts on cannabinoid receptors in cells that alter neurotransmitter release in the brain. Ligands for these receptor proteins include the endocannabinoids (produced naturally in the body by animals), the phytocannabinoids (found in cannabis and some other plants), and synthetic cannabinoids (manufactured artificially). The most notable cannabinoid is the phytocannabinoid tetrahydrocannabinol (THC), the primary psychoactive compound in cannabis. Cannabidiol (CBD) is another major constituent of the plant. There are at least 113 different cannabinoids isolated from cannabis, exhibiting varied effects.Medical uses include the treatment of nausea due to chemotherapy, spasticity, and possibly neuropathic pain. Common side effects include dizziness, sedation, confusion, dissociation and "feeling high".
Cannabidiol is a phytocannabinoid discovered in 1940. It is one of some 113 identified cannabinoids in Cannabis plants, accounting for up to 40% of the plant's extract. As of 2018, preliminary clinical research on cannabidiol included studies of anxiety, cognition, movement disorders, and pain. Cannabidiol can be taken into the body in multiple different ways, including by inhalation of cannabis smoke or vapor, as an aerosol spray into the cheek, and by mouth. It may be supplied as CBD oil containing only CBD as the active ingredient (no added THC or terpenes), a full-plant CBD-dominant hemp extract oil, capsules, dried cannabis, or as a prescription liquid solution. CBD does not have the same psychoactivity as THC, and may affect the actions of THC. Although in vitro studies indicate CBD may interact with different biological targets, including cannabinoid receptors and other neurotransmitter receptors, the mechanism of action for its possible biological effects has not been determined, as of 2018.
All CBD Oil products helps for the following health issues:
Epilepsy, Post Traumatic Stress Disorder, Diabetes, Gout, Pain Relief, Glaucoma, Opiod Dependence, Alcohol Abuse, Insomnia, Psoriasis, Shingles, Anorexia, Asthma, Fibromyalgia, Rheumatoid Arthritis, Coughs, Colds, Influenza, Bronchitus, High Blood Pressure, HeadachesMigraines, Dravet Syndrome and Multiple Sclerosis. It is also known to help reduce the chance of Cancer development.
We can supply CBD in form of capsule, oil and topical cream.
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