Kefir: benefits and losses

Everyone has heard of the value of kefir from childhood. This wonderful drink has a beneficial effect on almost all body systems: immune, digestive, cardiovascular, endocrine, musculoskeletal. Prevents the development of many diseases and even prolongs life.

Not surprisingly, “kefir” means “feeling good” in Turkish. But can it be harmful? What are the peculiarities of your application? How to choose it correctly in a store or cook it at home? Learning about all the subtleties of the “miraculous drink” will help this article.

What is the kefir?

Kéfir is a fermented dairy product produced from milk. For this, “kefir fungi, streptococci and lactic acid, acetic acid bacteria and yeasts (about 20 species in total) are used. This unique composition of the ferment is the reason for the great benefits of health

Chemical composition and calories of kefir

The chemical composition of the product of different fat content is practically the same. The main difference is cholesterol concentration.

Component 1% fat contained (per 100 g)
– Potassium; 0. 146 г
– calcium 0. 12 г
– Magnesium; 0. 014 г
– Sodium; 0. 05 г
– Sulfur 0. 03 г
– match; 0. 09 г
– chlorine 0. 1 г
– aluminum 50 µg
– iron 0. 1 mg
– iodine 9 µg
– Cobalt 0. 9 µg
– Manganese 0. 005 mg
– copper 12 µg
– Molybdenum 5 µg
– Tin 15 µg
– Selenium; 1 µg
– Strontium; 17 µg
– fluoride; 20 µg
– Chrome 2 µg
– Zinc 0. 4 mg
– B1, thiamine; 0. 04 mg
– B2, Riboflavina; 0. 17 mg
– B4, Hill 15. 8 mg
– B5, pantotenic acid 0. 2 mg
– B6, pyridoxin 0. 025 mg
– B9, folate 3 µg
– B12, cobalamin 0. 2 µg
– C, ascorbic 0. 7 UG
– D, Calciferol 0. 012 µg
– H, biotin 3. 2 µg
– pp, ne 0. 9 µg
– Niacina. 0. 1 mg
Mono- and disaccharides (sugars) 4 г
Cholesterol 3 mg
Saturated fatty acids 0. 7 г
Monounsaturated fatty acids 0. 3 г
Polyunsaturated fatty acids:
– Omega 3 0. 01 г
– Omega-6 0. 03 г
Kéfir fat content Caloric content, Kcal
0% 31
1% 40
2. 5% 53
3. 2% 59
Homemade 55

The kefir with a low fat content of 1% is considered the healthiest.

Kéfir properties for the human body


When consumed regularly, the product has a positive effect on health. The beneficial properties of kefir for the human body are the following

  • Elimination of the pathogenic microflora of the gastrointestinal tract;
  • Promotion of active absorption of food nutrients
  • stimulation of intestinal peristalsism;
  • Help in constipation and diarrhea (a on e-day drink is lax, a mature drink is creamy)
  • Standardization of the organism’s metabolic processes and their detoxification;
  • Prevention of many diseases, including cardiac and cancer
  • Reduction of blood pressure and cholesterol levels
  • helps weight loss;
  • Stabilization of blood glucose levels
  • soft diuretic effect;
  • Maintenance of bone resistance;
  • Increased body resistance to infections;
  • Allergies relief and bronchial asthma;
  • Improve lactotolance.

Damages and contraindications

Sometimes, taking kefir can have adverse effects. Side effects are

  • Allergic reaction for hypersensitivity to any of the product components;
  • Irritation of stomach mucous membranes due to alcohol. Therefore, it is contraindicated in acute gastritis, gastric and duodenal ulcer, increased gastric juice secretion, acute phase pancreatitis.

How to choose kefir in a store

The kefir, like any other product, you have to know how to choose it. It is worth paying attention to several parameters:

  • Composition. It must contain only milk and live starter bacteria, with the latter at least 107 UFC for 1 ml of the drink;
  • expiration. On average is 10-14 days, but it can vary depending on the container. A month or more expiration is an unequivocal sign of the presence of synthetic components in the product;
  • packing. It should not be swollen, defective or manipulated in any way;
  • price. It is necessary to distrust excessively cheap products, because production is often reduced by using preservatives.

Use characteristics

In popular medicine

Both official and popular medicine recognize the healing power of this “miraculous product.”

In case of pancreatitis

The kefir is part of the №5 diet with pancreatitis. The drink is allowed if it is:

  • weak – one day of age (maturation time 24 hours);
  • skimmed (low fat);
  • at room temperature.

In the chronic form of the disease it is advisable to have a glass of kefir approximately one hour before bedtime, and add it to vegetable or fruits salads. In case of acute pancreatitis or in the acute phase of chronic pancreatitis the drink is contraindicated. At the end of this period, the kefir is introduced in the diet gradually: it begins with 50 ml and 50 ml are added in a staggered way after a few days. The transition to the next step should only take place if there are no discomfort after consumption.

In case of constipation

Kefir can easily normalize intestinal function. To deal with constipation, it must also be one day and low in fat (up to 2%). Otherwise, it has no laxative effect. Use recommendations vary according to the type of product:

  • Homemade – A glass in the morning before breakfast. Better if the kefir ferments at night;
  • Bought in store – A glass at night before bedtime.

You can add the flaxseed oil (1 teaspoon) or bran to the drink (1-2 tablespoons) to improve the results.


Kéfir with gastritis is allowed, but in certain cases:

  • In case of low acidity;
  • In chronic and remission conditions.

It is recommended to drink a “mature” drink (from 3 days) and fat (more than 3%) at room temperature. The time to take it is half an hour before the main meals or before bedtime.

Failure to comply with these standards can worsen the course of the disease.

If you suffer from diabetes mellitus

The kefir for type 1 and 2 diabetes is an indispensable product of first importance. It promotes the decomposition of milk sugar and glucose, and therefore reduces its concentration in the blood, relieves the pancreas. In addition, kefir helps diabetics to deal with skin problems, strengthen bone tissue, increase immunity, improve health, etc.

The consumption pattern is simple: in the morning at breakfast and at night before bedtime. In order for the diet to be not only healthy but also tasty, it is allowed to combine kefir with various products: sarracene wheat, apples, ginger, etc. It is advisable to consult a specialist before taking it.


The kefir has proven to be an excellent natural remedy for our skin and hair.

For the hair

Kéfir is one of the best homemade hair care. It leaves it hydrated, silky and bright and gives it a luxurious appearance. In addition, the product performs other beneficial functions for hair and scalp

  • normalizes sebum activity
  • Hydroalcaline balance restoration
  • cleaning of pores, dandruff and seborrhea;
  • hair becomes “docile
  • Prevent frizz and frizz;
  • fight hair loss;
  • Awakening from the “sleeping” bulbs;
  • complex regeneration;
  • protection against UV rays, frost and wind;
  • Hair clarification at 0. 5-1 tone;
  • Open tips prevention.

The drink can be used pure or in masks. However, it is recommended to combine it with other valuable ingredients to enhance its effect. The application scheme is next 2 times a week for 1. 5-2 months, a 30-day break, and then repeat the course if necessary.

For the complexion

The utility of the product for the skin of the face is the following

  • It favors collagen formation, which makes the face look firm for longer;
  • has an ant i-inflammatory effect
  • Moisturizes the skin
  • Blanque the skin, is able to remove pigment spots and mitigate the color of freckles;
  • Clean the impurities and close the pores;
  • cool and tone the skin;
  • protects from the harmful influences of the environment
  • fight wrinkles;
  • Eliminates excess sebum and brightness;
  • It has a soothing effect on solar burns.

For facial care, drink is used pure, in masks or as a cleaner. Kéfir serum is also effective. Kéfir serum is easy to prepare: it freezes in a bag, puts on gauze and is left melted.

Use in kitchen

Kéfir is actively used in the kitchen

  • As a basis for vitamin cocktails with berries and fruits;
  • like filling of fruit, vegetables and meat salads
  • as an indispensable ingredient in the Okroshka;
  • as marinade for fish, birds and other meats;
  • to stew meat, fish and some vegetables;
  • for baking, etc.

The drink combines well with almost all spices and condiments, makes the meat soft and juicy with a delicious crust, enriches the taste of bread, provides swelling and tenderness of pastry.

Special uses

In old age (after 50 years)

After 50 years, both in men and women, metabolism slows down, bone resistance is significantly reduced, increases the probability of suffering many diseases, etc. Kefir helps solve these problems, so it is convenient to be present in the diet.

In addition, the lactic acid product prevents premature aging of the organs, accelerates cell regeneration, allowing a faster recovery of surgery and several injuries.

Old age and medications are practically synonymous. This once again confirms the relevance of drinking kefir, because it perfectly eliminates antibiotics, toxins and avoids their accumulation.

Important: From the age of 50, the body becomes more sensitive and even the “miraculous drink” can sometimes harm it. Therefore, it is advisable to consult the doctor.

Pregnancy and breastfeeding

Doubts often arise as to whether it is safe to drink kefir during pregnancy and lactation. This is due to the presence of alcohol and a complex milk protein in the drink. It is possible and even necessary to drink the drink, but in moderate quantities – about 0. 5 liters a day.

During pregnancy, the female body undergoes certain changes. At this time, the expectant mother needs a proper diet, including, in particular, fermented milk products.

Thanks to its unique composition, kefir benefits the woman’s body and contributes to the full development of the child. After childbirth, the drink is essential for the recovery and saturation of the baby’s organism with vitamins, microelements and macroelements.

The harms of ethanol in kefir are a myth. The substance is present in the product, especially fresh, in trace amounts. It breaks down in the mother’s body and does not reach the baby’s stomach, even in minute amounts. Milk protein also has no negative effects on the baby, because it does not enter the bloodstream of the woman (breast milk is produced from blood and lymph).

To lose weight

Many nutritionists recommend kefir for weight loss due to its beneficial properties and low calorie content. Numerous diets and fat burning shake recipes have been developed on its basis.

The prebiotic bacteria it contains contribute to:

  • detoxification of the organism
  • stabilization of metabolic processes
  • the renewal of the intestinal microflora and the easy absorption of nutrients.

These are some of the key factors that directly influence the rate of weight loss.

How to prepare kefir at home

To make homemade kefir, you will need the following ingredients

  • 2 liters of fat milk (homemade is the best);
  • 300 g of kefir ferment (available in pharmacies). You can also use sour cream or homemade yogurt.

Proceed as follows:

  • Boil the milk and cool it to 40-43°C. If the milk is pasteurized, it is not necessary to bring it to a boil, it is enough to heat it to the right temperature. It is better not to use an enamel container, since the milk could stick;
  • Add the ferment and stir with a wooden spatula. Do not use any metallic object, as it would slow down the fermentation process;
  • Pour the liquid into a jar, cover and place in a warm, dark place for 10-14 hours. To make the drink more acidic, leave it to infuse for 36-48 hours;
  • Leave in the fridge for 3-4 hours to set.

Store the prepared product in the refrigerator for a maximum of 5 days at a temperature betwee n-2 and +3 °C. The shelf life can be extended by freezing the drink, but after that it is not suitable for use in its pure state. However, it is ideal for preparing cheesecakes, crepes, pancakes, etc.

Opinions of doctors

According to experts, kefir is an indispensable product in the diet of every person, if contraindications do not prevent it. Due to its unique properties, doctors have dubbed it the “drink of the century.”A recent study conducted by scientists at Turkey’s Uludağ University Faculty of Medicine has shown that even kefir treatment of Helicobacter pylori is more effective.

Add a comment