How many kefirs should you really drink one day?

Kefir is a fermented drink with a long history of medicinal use. Recent research shows that regular kefir consumption can improve intestinal health and provide additional advantages.

Jump at the main dishes to remember.

How many kefirs should you drink a day?

• Daily consumption: Kefir is considered to be sure of consuming daily. A typical portion is a cup (8 ounces).
• Recommended contribution: It is generally suggested that Kéfir consumption is limited One to three cups per day. Excessive consumption can increase the risk of bloating, gas and other potential side effects.
• To start: When you try the kefir for the first time, start with a small quantity and gradually increase your contribution.
• How to take advantage of it: Kefir can be sipped alone, mixed in smoothies or poured on cereals or oat flour.

What is Kefir?

Kefir is made from Kéfir and milk “grains” through a process called fermentation.

• Kefir grains composition: Kefir grains are gel -type substances made from lactic bacteria, yeast, acetic acid bacteria and polysaccharides (one type of carbohydrates).
• Milk used for fermentation: Kefir grains are fermented with cow’s milk, goat milk or other animal milks to make a kefir drink. However, certain types of kefir are made with soy milk or other plant -based milks.
• Fermentation process: During fermentation, carbohydrates are broken down and converted into acids and alcohols. Beneficial bacteria, called probiotics, are also naturally produced by fermentation.
• Historical use and origin: Kefir has been used in medicine for centuries and is from Balkans and Eastern Europe. Today, Kefir is used worldwide due to its beneficial properties.

Nutritional Kéfir content

• Macronutrients: An 8 ounces of simple fat Kéfir provides 9.2 grams (g) of protein (daily value of 18%, DV), 11.6 g of carbohydrates (4% DV) and 2.5 g of fat (3% DV). This is a high protein and low -fat dairy option.
• Micronutrients: Kefir, rich in numerous key micronutrients, provides 316 milligrams (MG) of calcium (24% DV), 255 mg of phosphorus (20% DV) and 0.705 micrograms (MCG) of vitamin B12 (29% DV). These are all essential for the health, energy and nerve function of the bones.
• Microbial diversity in Kefir: Kefir can be best known for its beneficial microbial species, including lactic bacteria, acetic acid bacteria and yeasts.
• Probiotic contents: Various probiotics, including Lactobacillus acidophilusare also present in Kéfir.
• Variation of strains: Exact probiotics in kefir will depend on the origin of kefir grains and other factors.

How kefir can stimulate your health

Kéfir consumption can offer certain health benefits and promote general well-being.

• Can help balance your intestinal microbiome:: Research suggests that Kefir supports a healthy intestinal microbiome by increasing beneficial bacteria, which is linked to overall health benefits. Studies suggest that kefir can also improve the health and results of the intestine in serious illnesses due to the imbalances in intestinal microbiomas (intestinal dysbiosis).
• Can support immunity: Preliminary research shows that Kefir can support the immune system by reducing inflammation and increasing the cytokines necessary to fight against infections. Antioxidants found in kefir can also help protect cells from damage.
• Can help treat osteoporosis: Some studies have considered kefir as a potential complementary treatment option for osteoporosis. Kéfir has reduced the loss of calcium of bones. The use of long -term kefir can also increase bone mineral density (DMO), but more research is necessary.
• Can support heart health:: Kefir has antioxidant and anti-inflammatory properties that can benefit heart health. Evidence also shows that kefir can indirectly improve heart health by improving the intestinal microbiome. In a small study in women with metabolic syndrome, kefir has reduced blood pressure, cholesterol and triglycerides after 12 weeks.
• Can help in blood sugar maintenance: Kefir can be an effective complementary treatment for people with high fasting blood sugar. According to a meta-analysis, kefir can also help reduce insulin levels, which can contribute to insulin resistance. It is believed that probiotics in kefir are responsible for these effects.

Is Kefir sure for me?

Although it is generally considered safe, certain precautions must be taken when using kefir.

• Milk protein allergy:: People allergic in milk protein should also avoid Kéfir made from milk.
• Intolerance to lactose: You should avoid kefir from animal milk if lactose is intolerant.
• Weakened immune system: Kefir probiotics are living active microorganisms that can increase the risk of infection in people with weakened immune systems.
• Alcohol contents:: Due to fermentation, kefir may contain small amounts of alcohol, depending on the brand. Alcohol interacts with many drugs, you may have to wait to use kefir for at least two hours after taking them.
• Side effects: Probiotics, like those found in kefir, include the risk of side effects, mainly when used in excess. The potential side effects of kefir include abdominal cramps, nausea, stool changes, gases and taste changes.
• Medicines interactions: Speak with a health care provider to learn to take medication while using kefir safely.

Main to remember

• Recommended contribution: Limit to no more than three cups (24 ounces) per day.
• Health benefits: Kefir is a fermented drink rich in probiotics and nutrients that can benefit your intestinal microbiome, your heart, your bones and your immune system.
• Security: Although kefir is generally considered safe, it can cause side effects and must be avoided by those with weakened immune systems.