Kefir: Everything you need to know about the superfood of the moment

You must have heard this strange name around, but what is Kefir anyway?

Increasingly popular among people seeking a healthy lifestyle, Kefir is a fermented drink produced from live microorganisms (such as yeast, lactobacilli and bacteria).

Legend has it that, many years ago, residents of the Caucasus region mixed it with milk and noticed that the mixture curdled (fermented) and turned into a delicacy very similar to the yogurt we consume today. It may seem strange, but Kefir is a probiotic food, that is, it brings health benefits, in addition to being considered extremely functional, sustainable and economical.

With the help of nutritionist Eliane Moreira, you discover everything you need to know about this superfood!

Types of Kefir

There are two varieties of kefir grains: water kefir, which has a crystal yellowish color, and milk kefir, which has a creamy appearance similar to cauliflower.

water kefir

Water kefir can be made with coconut water, brown sugar water or just filtered water. Tap water is not recommended because it has chemicals that can kill the microorganisms that do so much good! Some people choose this type because it tastes sweeter compared to milk.

milk kefir

Milk kefir is almost always grown from animal milk – not necessarily cow’s milk, although this is the most popular use, milks such as goat, buffalo and sheep milk or even plant-based options such as cow’s milk can also be used. poop. Its flavor is a little stronger than that of water kefir.

Just choose what suits your diet best. If you are still in doubt, you can consume both types, one at a time, to choose your favorite.

5 health benefits of kefir

Kefir is an easily digestible food, a source of calcium and proteins, B vitamins and vitamin K, biotin, folate, enzymes and probiotics. But what’s this bunch of stuff good for?

1. Strengthens the immune system: it is rich in probiotics, which are live microorganisms whose intake brings benefits by facilitating the absorption of nutrients. Thus, it increases the production of defense cells and, as they attack bacteria that are harmful to health, it keeps us away from diseases.
2. Improves intestinal flora: it causes the balance of the intestinal microbiota and thus fights constipation and its consequences such as bleeding and hemorrhoids. It also helps to reduce gas formation, those monsters that accompany pain, bloating, and excessive flatulence, which we certainly don’t want.
3. Stronger bones: because it is rich in calcium, a mineral essential for the formation and maintenance of bones, kefir is good for our bones and thus prevents degenerative diseases such as osteoporosis.
4. Depression and Memory: as it is rich in B vitamins, including vitamin B12, we can certainly attribute to kefir another super power: the development and maintenance of a healthy nervous system, otherwise it can lead to cognitive problems, such as poor memory. and the dreaded depression.
5. Lowers cholesterol and more: Kefir contributes to the production of bile salts which, in turn, help in the digestion of bad fats. He is a powerful ally against the consequences caused by these complimentary, such as increased blood pressure, clogged veins and even heart attack.

Did you see? Kefir is a gem for our health, keeps us away from diseases, improves intestinal flora and much more!

Kefir benefits for beauty

You may have heard that beauty comes from the inside out, right? Well, it’s the purest truth. It’s not just a good heart and self-esteem, but a functioning body. Kefir treatment can bring numerous benefits to your beauty too! By ingesting this rich source of vitamin B, you improve the appearance of your skin, reduce wrinkles and strengthen your hair and nails. Kefir also collaborates with the elimination of toxins, preventing them from accumulating and causing an inefficient absorption of nutrients that can lead, among other undesirable effects, to nail breakage, hair loss and the dreaded acne.

Kefir slimming?

Controversial topic! It is always worth remembering that the only way to lose weight in a healthy way is with a balanced diet and physical activity. But yes, kefir can be an ally in your quest to lose weight, if that’s your goal. In the words of nutri Eliane: “The consumption of Kefir helps in weight loss by providing satiety, allowing for less food intake”.

how to make kefir

It’s easy to make, you just need the kefir grains, the chosen liquid and some kitchen utensils.

1. Add a tablespoon of grains to 500 ml of animal or vegetable milk (if milk kefir), water with brown sugar or coconut water (if water kefir), always at room temperature, as water or Cold or hot milk can kill the grains.
2. Let stand at room temperature fermenting for 12 to 24 hours (the longer the time, the more sour it will be) in a glass jar without a lid, covering it with a cloth or paper napkin to prevent insects or dirt from entering;
3. After fermentation, drain the liquid with a cheesecloth or cheesecloth to separate the grains from the fermented beverage and it’s ready for consumption!

The drink can be kept in the refrigerator for up to a week. If you prefer to keep it at room temperature, it is recommended to add more liquid every day. The beans must be placed back in the milk (or water) to repeat the fermentation process.

Easy, right? But pay attention, it is necessary to take into account some precautions:

• Avoid handling kefir grains with metal utensils, prefer strainers and plastic or wooden spoons.
• For cultivation, always choose very clean glass containers, a good tip is after washing them, pass boiling water or place them in a water bath.
• It is also interesting to always have the same materials for handling kefir (sieve and containers) and use them only for this purpose, to reduce the risk of contamination.

To store longer, kefir grains can be frozen. To do this, simply remove all the fermented liquid (water or milk) and place them in a clean, covered container in the freezer. To defrost, simply leave at room temperature. No rushing the thawing!

where to find kefir

Kefir is not bought at the corner market, or in any large corporation, it is part of something much more sustainable and economical. You can get yours through donations! There are many Facebook groups with people donating or making small exchanges of this microorganism, but you can also look on other social networks or specialized websites and, who knows, soon become a donor.

How to consume kefir

Kefir can be consumed in natura, but there are great recipe options, such as cheeses and butters. Milk kefir can replace milk itself in many everyday foods, such as yogurt. There are also smoothies and smoothies options if you’re in a hurry and want a little extra flavor.

Vary the type, the ways of consuming and storing. Observe the functioning of your body and enjoy all the benefits that this food promises to provide!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.