Kefir is a fermented milk drink made with the use of the so-called kefir grains. It has many pro-he alth properties - incl. is a very good probiotic, prevents osteoporosis, improves immunity and protects against bacterial infections. Kefir is very popular in Eastern Europe, and Poland is its second largest producer in the world.

Kefiris a fermented milk drink made using the so-called kefir mushrooms (seeds), composed of appropriate bacteria and yeast. It has a white or light cream color, slightly thick consistency, and is characterized by a distinctive, sour taste. It contains bubbles of carbon dioxide, which makes it slightly sparkling and refreshing. Kefir contains lactic acid bacteria beneficial to he alth and small amounts of alcohol, as kefir grains are capable of both lactic and alcoholic fermentation. The composition and taste of kefir depend on the amount of kefir mushrooms used and the fermentation conditions specific to each producer. Kefir is most often made from cow, goat and sheep milk. However, you can also make it with plant-based drinks likecoconut milk , soy milk, rice milk, and even with fruit juices and water.

History of kefir

Kefir most likely comes from the Caucasus, where it was produced by shepherds. They poured milk into leather bags, in which fermentation took place thanks to the action of a specific microflora. At the beginning of the 20th century, kefir mushrooms found their way to Russia thanks to Irina Sakharova - employees of the Moscow dairy, who tricked them into obtaining them from the Caucasian prince Bek-Mirz Bakharov. In 1909, the production of kefir began in Moscow, and in the 1930s it was already popular throughout the Soviet Union. Currently, the largest producers of kefir in the world are Russia and Poland. Kefir is very popular in the former Soviet Union, in Hungary, Poland, as well as in Sweden, Norway, Finland and Germany. Interest in him is constantly growing in the United States and Japan.

Kefir mushrooms - characteristic

Kefir grains are a symbiotic ensemble of microorganisms with a specific composition that behaves as oneorganism. They are irregular in shape, 5 to 35 mm in diameter and 1-3 cm in length, white or cream in color, and the shape resembles overcooked rice or small cauliflower florets. Kefir mushrooms are composed of lactic acid bacteria (streptococci and bacilli), acetic fermentation bacteria, lactose-fermenting yeast and non-lactose-fermenting yeast. LAB are most abundant. Microorganisms are kept in one structure in the form of grains by a polysaccharide - glucose-galactan called kefiran. Kefir grains are multiplied by dipping them in fresh milk for about 20 hours. Their production from pure cultures of bacteria and yeast is not practiced. Depending on the origin, kefir grains have a different composition of microorganisms. The characteristics of the final product and the qualities of kefir depend on the specific composition of kefir mushrooms.

Composition and nutritional value of kefir

The composition of kefir is variable, depending on the origin of the milk, its fat content, the type of kefir grains and the conditions of the production process. The main compounds formed during the production of kefir are lactic acid, carbon dioxide and ethyl alcohol. Diacetyl and acetaldehyde are also present. All these substances are responsible for the taste and aromatic qualities typical of kefir. Bacteria and yeasts present in kefir are very valuable from a he alth point of view. Kefir is a good source ofB vitamins : B1, B12 andfolic acidas well asvitamin Kandbiotin . It also provides significant amounts ofcalciumandmagnesium . There are essential amino acids in kefir, incl.tryptophan , which has a positive effect on the nervous system and has a calming effect. Kefir is a low-calorie milk drink (50-70 kcal in 100 g), which is very filling thanks to its protein content. It contains lactose, but often does not cause digestive problems in people intolerant to this sugar. Better tolerance results from the presence of bacteria and yeasts in kefir, which partially break down lactose.

Composition and nutritional value of kefir [per 100 g]

Energy

65 kcal

Protein

3.3 g

Fat

3.5 g

Lactose (milk sugar)

4 g

Water

87.5 g

Lactic acid

1 g

Ethyl alcohol

0.9 g

Vitamin A

0.06 mg

Carotene

0.02 mg

Vitamin B1

0.04 mg

Vitamin B2

0.17 mg

Vitamin B6

0.05 mg

Vitamin B12

0.5 mg

Folic acid

13 µg

Niacin

0.09 mg

Vitamin C

1 mg

Vitamin D

0.08 mg

Vitamin E

0.11 mg

Vitamin K

0.1 µg

Calcium

0.12 g

Phosphorus

0.1 g

Magnesium

0.12 g

Potassium

0.15 g

Sodium

0.05 g

Chlorine

0.1 g

Iron

0.05 mg

Copper

12 µg

Molybdenum

5.5 µg

Manganese

5 µg

Zinc

0.36 mg
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How is kefir produced?

Production of kefir on an industrial scale is as follows:

1. Homogenized milk is heated to 90-95ºC for 5-10 minutes.

2. They are cooled to a temperature of 18-24 ° C and kefir grains are added in a ratio of 1:30 to 1:50. The amount of starter culture added to the milk determines the acidity, density and composition of the end product.

3. Fermentation takes 18 to 24 hours.

4. After this time, the kefir is poured into glass or plastic containers and left to maturefor 24 hours at 3-10ºC or 12-14ºC.

5. Finished kefir is stored at 4ºC.

He alth properties of kefir

Kefir has been used for thousands of years and during this time it has found many uses in folk medicine. Currently, its numerous he alth-promoting properties are confirmed by an increasing amount of scientific research. Kefir is very often used in sanatoriums and hospitals in the countries of the former Soviet Union as an aid in the treatment of metabolic disorders, atherosclerosis and allergies. It is also used in the treatment of tuberculosis, cancer and gastrointestinal disorders when pharmaceutical preparations fail or are unavailable. Drinking kefir on a regular basis can help heal intestinal ailments, regulate the rhythm of bowel movements, reduce gas and support digestive he alth.

Kefir as a probiotic

Kefir is a greatprobiotic- a source of microorganisms that support the development of the proper microflora of the body and prevent the growth of pathogenic bacteria. The bacterial balance of the body is related to many he alth aspects, including proper digestion, regular bowel movements, irritable bowel syndrome,leaky gut , and even mental well-being and autism. In the Western diet, yogurt is the best known probiotic, but kefir is a much better source of beneficial microorganisms. It contains over 30 different bacteria and yeasts, making it very rich in a variety of probiotic strains. Canadian research has shown that consuming kefir helps heal irritable bowel syndrome and reduces inflammatory processes in the intestine.

Antibacterial activity of kefir

Studies show that many bacteria of the Lactobacillus genus exhibit antibacterial activity, thanks to which they have the ability to inhibit the growth of pathogenic microorganisms. This property is used in the protection of food against deterioration, but above all in the treatment and prevention of gastrointestinal poisoning and intimate infections. The antibacterial activity of kefir has been demonstrated for staphylococcus aureus, E.coli, Listeria, Salmonella and others. Kefir does not inhibit the growth of Candida yeasts.

Kefir reduces the risk of osteoporosis

Kefir is a good source of calcium and magnesium - essential elements for he althy, strong bones. At the same time, it contains vitamin K, which is responsible for calcium metabolism and, as research shows, reduces the risk of fractures. Animal studies have shown that kefir increases the absorption of calcium by bone cells, which results in a higher densitybone and lower risk of fractures. Thanks to the presence of probiotic bacteria in kefir, the digestibility of calcium, magnesium, vitamins D and K - the ingredients necessary for the skeletal system present in this drink.

Effect of kefir on the immune system

Animal studies have shown that both probiotic bacteria present in kefir and bioactive peptides produced during fermentation stimulate the immune system and enhance its response to antigen attack. Higher levels of antibodies were found in the blood of animals given kefir than in the control group. At the same time, the positive effect of kefir in the prevention of asthma and allergies has been shown. Drinking kefir caused a decrease in the concentration of markersinflammationin the subjects. It has been shown to have a strong anti-inflammatory effect, which can be used in the prevention of asthma.

Possibility of inhibiting cancer development

Studies on animals and human cancer cells have shown that the polysaccharide kefiran and kefir extracts have the ability to inhibit the growth of cancer cells and prevent metastasis of breast, lung and melanoma cancer. Attempts are being made to develop a mechanism of kefir's anti-cancer effect, but the problem requires more detailed research. Kefir has been shown to have an antioxidant effect even stronger than vitamin E. This is one theory explaining its anti-cancer activity.

Effect of kefir on cholesterol

In a clinical study from 2002, the examined group of 13 people drank 500 ml of kefir every day for 4 weeks, and the control group - milk. In the study group, a reduction in triglyceride levels and an increase in the level of "good" HDL cholesterol were found. One of the theories explaining the anticholesterol effect of kefir is that the microorganisms of kefir mushrooms produce an enzyme that breaks down cholesterol. Sources: 1. Farnworth E.R., Kefir - a complex probiotic, Food Science and Technology Bulletin: Functional Foods, 2005, 2 (1), 1-17 2. Otles S. et al., Kefir: A Probiotic Dairy-Composition, Nutritional and Therapeutic Aspects, Pakistan Journal of Nutrition, 2003, 2 (2), 54-593. https://authoritynutrition.com/9-he alth-benefits-of-kefir/4. https://draxe.com/kefir-benefits/5. http://russiapedia.rt.com/of-russian-origin/kefir/

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