10+ Health Benefits of Why Kefir is Good For You

Kefir is fermented and provides healthy bacteria to your gut. The health benefits of kefir include that it supplies protein, probiotics, potassium, and other nutrients.

For long periods of time, the common American diet has had yogurt as a staple. In recent years, though, a closely related food called kefir has also become popular in the U.S. You can find it in whole food stores and farmer's markets. It is associated with popular buzzwords like probiotics. It is fermented and provides healthy bacteria to your gut.

Kefir looks like cottage cheese or chopped cauliflower. Previously, it was made with kefir grain and cow’s milk. It contains live yeast and live bacteria, which leads to fermentation. This process is traditional and has been around for centuries. The result is a smooth, rich product like drinkable yogurt with a tangy taste. 

Now mass-produced, it is often made with a starter microbe culture, not kefir grains. On top of what is produced using cow's milk, you can now find kefir containing milk from soy, almond, goat, sheep, or coconut. 

The following are some of its benefits. 

Promotion of strong bones: Kefir is low in lactose despite being a dairy product, and it is high in calcium. A major component of bone growth and regrowth, calcium needs to be ingested daily from products like kefir to ensure bone health. 

Calcium helps prevent or manage osteoporosis. Osteoporosis is the deterioration of bone tissue and is a significant problem in Western countries. It is common in older women and increases the risk of fractures significantly.

Source of potassium: Potassium is very important due to its many health benefits. It lowers your blood pressure and helps with muscle cramps. Currently, the USDA reports that most women do not get the required 4700 mg needed a day. They only consume about half of that. Fortunately, kefir contains around 400 mg of potassium per serving. 

Probiotic: Probiotics are living microorganisms that have health benefits when eaten or applied to the body. They are usually found in yogurt, and other fermented foods like kefir, beauty products, and dietary supplements. People often think of bacteria and other germs as harmful, but some are actually good. Some help with digestion, some kill cells that cause disease, and some produce vitamins. Most of the microorganisms in products with probiotics are similar to the ones that are found in your body naturally.

Yogurt has a high probiotic count, but kefir has even more probiotics. Kefir is easy to begin taking in as a probiotic and tastes good, so it is kid-friendly. 

Large amounts of proteins: Kefir has more protein than an egg. It builds bones, new skin cells, and muscle tissue. It is a macronutrient that can keep you full for a long time, which could potentially help with weight issues. A serving of kefir has about 9 grams of protein. This is more than what is found in most yogurts too, but it is less than what is found in the Greek type. However, 9 grams is still great. An egg, for instance, contains only 6 grams. 

Source of B12 vitamins: Usually found in dairy and animal products, vitamin b12 promotes healthy blood and nerve cells. Kefir is a great source of vitamins, especially for vegetarians. Kefir drinks have fortified nutrients like B12, so it is good for those on a vegetarian diet. Kefir fermentation processes also increase the availability of nutrients, meaning it may provide more nutrients than milk. 

Promotion of good gut health: The high level of probiotics in kefir makes it useful for the promotion of good GI health. The good bacteria in kefir overtake the bad bacteria that can cause painful stomach irregularities and uncomfortable medical conditions.

Antimicrobial properties: Certain macrobiotics in kefir are known to aid in protection from infections. One of these is the Lactobacillus kerifi, a probiotic specific to kefir. Some studies have shown that L. kerifi can stunt the growth of many harmful bacteria, including h. pylori, salmonella, and e.coli. One carbohydrate abundant in kefir, called kefiran, has antibacterial properties as well. 

Great skin benefits: Kefir is good for the body, introducing good bacteria to the gut and skin. It reduces inflammation and could aid in decreasing problems with eczema, rosacea, and acne. There are new skincare products containing kefir, and they produce similar benefits, including hydration and exfoliation. 

Benefits for your hair: Along with skin care, kefir has been acknowledged for its beneficial hair properties. It helps to nourish the hair and stimulates the follicles. This is due to the high count of yeast, vitamins, calcium, and protein. 

Kefir has great digestion properties: Kefir gets a lot of its health benefits from probiotics. It can be worth eating if you have constant bloating or your bowel movements are irregular. The probiotic boost to digestive health can help to increase immunity. This is due to colonization of the gut from valuable microorganisms that get rid of bad bacteria.  

Can help with asthma and allergy symptoms: Certain foods and substances cause inflammatory responses and trigger allergic reactions. If you have an oversensitive immune system, you are more prone to allergies. This can invoke conditions like asthma. In certain studies, kefir has shown suppressive properties, reducing inflammation caused by asthma and allergies.

Good daily dietary source for lactose-insensitive people: Though people with lactose intolerance or sensitivity cannot eat regular dairy foods, kefir could be a good addition to their diet. Still, people who are sensitive to lactose or intolerant should talk to their doctor before drinking kefir, just to make sure it is ok. If you have lactose intolerance or sensitivity, that means you are not able to totally digest the lactose sugar in your milk. Therefore, you may have higher levels of diarrhea, bloating, and gas after drinking or eating dairy products. Also called lactose malabsorption, the condition is mostly harmless, but it can come with symptoms that are uncomfortable. You usually get lactose intolerance when there is too little of an enzyme called lactase which is produced in the small intestine. 

Even if you have low levels of lactase, you may be able to digest some milk products. A lot of people with intolerance to lactose can live with the condition and will not even have to give up foods with dairy. 

May help to lower cholesterol: A 2017 study has shown that a diet high in dairy can help to decrease bad cholesterol levels. This helps with lowering the risk of cardiovascular disease. There are elevated calcium levels in kefir. This more than likely protects against risk factors for cardiovascular diseases, such as high cholesterol levels. 

Aids in blood sugar regulation:  Circulating blood sugar levels have been shown to be regulated by kefir. Well-known diabetic-friendly food items such as dairy products are generally helpful when regulating blood sugar, and Kefir is no exception. 

When you eat foods that have carbohydrates, your digestive enzymes in the body break down some of them into sugar, which then goes into your bloodstream. When your blood sugar level goes up, your pancreas creates insulin. Insulin prompts your cells to take up blood sugar for storage or energy. As your cells take in blood sugar, the bloodstream levels start to fall. After this, the pancreas will begin to make glucagon. Glucagon is a hormone that tells the liver to release sugar. 

The interaction between insulin and glucagon ensures that there are enough blood sugar supplies to cells throughout the body, especially in the brain. This is why dietary restrictions are so important for diabetics. 

Nutrient-dense properties: Kefir is known for being nutrient-rich because of its important properties. It has natural potassium and calcium. A lot of store-purchased versions have been fortified with much more but may also contain some hidden sugars. 

Some action on weight loss: Kefir is rich in protein. It can help you to feel like you are full for longer. This can help with eating less. However, it is high in fat, so too much can have a negative effect.  

Protects against cancer: One of the leading causes of death in the world is cancer. It happens when cells mutate in the body and grow out of control. The fermented probiotics in kefir are thought to suppress tumor growth by strengthening your immune system. More studies are needed, though.