What is Kefir? What Are the Benefits of Kefir?

Kefir is a fundamental source of calcium, a mineral that plays many important roles in the body, particularly in maintaining bone health, and is essential for humans throughout their lifetime.

Kefir, derived from milk and dairy products, is a primary source of calcium, a mineral that is essential for various vital functions in the body, particularly in maintaining bone health. In childhood, ensuring healthy bone development and growth, and in old age, preventing bone-related diseases like osteoporosis, are important reasons to consume at least 2-3 servings of milk or dairy products daily. Kefir, obtained from milk, not only meets calcium and protein needs but also, thanks to the probiotic bacteria it contains, offers numerous health benefits. Due to its protective effects on health and its ability to guard against many types of diseases, regular consumption of kefir is recommended for healthy individuals.

What is Kefir?

Kefir is a drink made by fermenting cow, sheep, or goat milk with a special type of yeast called kefir yeast. It has a taste and consistency similar to ayran (a yogurt-based drink), with a salty and tangy flavor. Originating from the Caucasus region, the name "kefir" comes from the Russian language, where it means "pleasure-giving." Kefir contains all the benefits of milk and is also rich in probiotics. Probiotic bacteria, also known as beneficial bacteria, play a crucial role in regulating digestion, boosting the immune system, balancing cholesterol levels, and having many other positive effects on health. Regular consumption of probiotic foods, which include kefir, helps protect health and prevent various diseases. Due to its high nutritional value, kefir is considered an important part of a healthy and balanced diet and should be a habit for people of all ages.

Health Benefits of Kefir

Kefir is not only a valuable source of calcium but is also rich in B vitamins, vitamin K, and other essential vitamins and minerals. For individuals who experience indigestion from milk, kefir can provide calcium without causing discomfort. Containing over 75 different types of probiotic bacteria, kefir is a functional food that brings numerous health benefits. Here are some of the benefits of kefir:

Strengthens the Immune System
The probiotic bacteria in kefir are highly effective in boosting the body’s defense system. By improving the beneficial bacteria flora in the intestines, it prevents a condition known as dysbiosis, where harmful bacteria outnumber beneficial ones. This strengthens the immune system and helps protect against illnesses.

Regulates Digestion
To maintain regular digestion, the body needs beneficial bacteria in the intestines. As an important probiotic, kefir supports this bacterial flora and helps prevent issues such as diarrhea, constipation, gas, bloating, and intestinal cramps.

Balances Blood Pressure and Protects Against Cardiovascular Diseases
The probiotic bacteria in kefir act similarly to cholesterol-lowering drugs like statins, helping to regulate cholesterol levels in the blood. Additionally, for people with hypertension or those who experience low blood pressure, fatigue, dizziness, and fainting during the day, kefir helps balance blood pressure and alleviate these issues. Thanks to these effects, kefir provides significant protection against cardiovascular diseases.

Improves Skin and Helps Treat Dermatological Diseases
Kefir has positive effects on skin elasticity, moisture balance, and delaying age-related skin issues. It helps the skin appear more radiant while also aiding in the rapid healing of wounds and burns and treating dermatological conditions such as eczema. Additionally, it promotes healthy hair and nail growth.

Maintains Muscle and Bone Health
A large portion of bones is made up of calcium, which is one of the most essential minerals throughout life. Calcium is needed during the growth phase to maintain bone development, and in later years to prevent bone breakdown. It is also necessary for muscle function, preventing cramps, and increasing muscle strength. Kefir, being a rich source of calcium, is beneficial in maintaining muscle and bone health.

Protects Against Liver and Kidney Diseases
Kefir, a liver and kidney-friendly food, helps prevent the harmful side effects of medications for people who take them. It helps dissolve kidney and gallstones and also prevents urinary tract infections, kidney infections, and liver infections, supporting the health of the liver and kidneys.

Aids in Weight Loss
As a healthy and nutritious food, kefir boosts metabolism, provides a prolonged feeling of fullness, prevents hunger pangs, and increases the success rate of weight loss diets. By ensuring the digestive system functions properly, it helps prevent constipation and bloating, assisting the body in reaching its desired shape.

Enhances Cognitive Function
Scientific studies have shown that regular kefir consumption is associated with improved intelligence, language development, and cognitive functions in children. In adults, it helps reduce fatigue, drowsiness, and other daytime problems, improving concentration and overall energy levels.

When Should Kefir Be Consumed?

One of the most common questions for individuals aiming to adopt kefir consumption as part of a healthy diet is when it should be consumed. Since kefir is a natural food, there is no specific time during the day when it must be consumed. It can be consumed at any time of day. However, individuals with iron deficiency anemia should avoid consuming kefir, which is high in calcium, together with iron-rich foods. Iron-rich foods include red and white meat, eggs, fish, legumes, and dark leafy vegetables, which are typically consumed at main meals. Therefore, kefir can be consumed as a snack between meals. For individuals with sensitive stomachs or acid reflux, it is advised to avoid food consumption for two hours before bedtime. These individuals may prefer consuming kefir during mid-morning or mid-afternoon snacks.

How to Do a Kefir Diet at Home?

Kefir is a very healthy food and is often used in detox diets or as a food for various home-based health regimens. Maintaining healthy and balanced nutrition is essential for smooth body functions and protection from diseases. Therefore, strict diets focused on a single food have not been scientifically proven and are not recommended for health reasons. However, in cases of digestive issues, high cholesterol, or when probiotics are needed, a kefir diet can be implemented by consuming kefir as the primary source of milk and dairy needs. For example, you can add one glass of kefir to each of the three main meals and three snacks in your daily diet.

Side Effects and Risks of Kefir

While kefir is known for its numerous health benefits, like any food, excessive consumption or intake by individuals with certain health conditions may lead to unwanted side effects. Therefore, individuals with existing medical conditions or those taking regular medications should consult their doctor before starting kefir consumption. Rarely, some people may experience stomach sensitivity, cramps, or constipation from consuming kefir. In such cases, it is recommended to check if these symptoms subside once kefir consumption is discontinued. Due to its high phosphorus content, kefir may not be suitable for individuals with kidney disease. For individuals with immune system disorders or those taking immunosuppressive medication, the yeasts in kefir may cause different types of reactions. Pregnant and breastfeeding women, as well as those with diabetes, should avoid consuming kefir without consulting their doctor. Additionally, kefir should not be given to children under 1 year old.