DBehind its simple appearance, kefir reveals itself to be a veritable nutritious gold mine, encompassing a multitude of hidden virtues beneficial to health. This fermented drink, rich in probiotics, vitamins, minerals and antioxidants, represents a natural solution to strengthen the immune system and promote general well-being. Its importance in the modern diet, where nutrient deficiencies and digestive disorders are becoming more and more frequent, therefore becomes undeniable. Thanks to its unique composition, kefir is positioned as a true ally for maintaining the balance of the intestinal microbiota and supporting the body as a whole.
This article will first explore the origin and nature of kefir, then dive into the details of its many health benefits. He will discuss how this drink can help improve digestion, strengthen the immune system and provide a healthy supply of essential vitamins, probiotics, minerals and antioxidants. Subsequently, precise instructions on how to prepare kefir at home will be provided, followed by practical information regarding its consumption and storage. Through this detailed exploration, the reader will discover how to integrate kefir into your daily life to fully benefit from its multiple virtues.
The origin and nature of kefir
History of kefir
Kefir is an ancestral drink, originating from the Caucasus Mountains, where it has been consumed since ancient times 1. The nomads of this region used the milk of their herds to produce kefir by fermenting it in skin bags, a practice which led to the accidental discovery of this drink during long journeys. 2. The word “kefir” could come from the Old Turkish “köpür”, meaning milk cream, or from the Caucasian “kefi”, which translates to choice or better quality 3.
Over the centuries, kefir spread to various cultures, including Eastern Europe and Russia, where it became a regular part of the diet and was studied for its medicinal properties. 1. In the 19th century, scientists began to take a serious interest in its beneficial effects, notably Ilya Metchnikov, a Russian bacteriologist, who linked the consumption of fermented milk to the longevity of populations in Eastern Europe. 1.
Types of kefir
There are two main types of kefir: milk kefir and water kefir, also called fruit kefir. 4. Milk kefir is made from fermented milk and resembles drinking yogurt. Its grains, which are concentrates of ferments and bacteria, have the appearance of mini white cauliflowers. 4. This type of kefir is particularly rich in probiotics and has been traditionally used for its digestive and immune health benefits. 5.
On the other hand, water kefir is prepared with water, fruit, and fruit kefir grains, which are transparent and smaller than those of milk kefir 4. This version is less rich in milk probiotics but is an alternative appreciated by those who avoid dairy products. Water kefir offers a fizzy, refreshing drink, often compared to kombucha for its ease of preparation and probiotic benefits 4.
These two types of kefir not only share common origins but are distinctly different in composition and health effects, providing a variety of choices for diverse diets and personal preferences. 4.
Health benefits
Probiotics and digestion
Kefir is known for its exceptional probiotic properties, providing significant support for digestion and gut health. These probiotics, by enriching and maintaining the balance of the intestinal flora, facilitate digestion and regulate transit. 6. Additionally, a diet rich in probiotic foods like kefir may increase microbiome diversity and reduce abdominal inflammation, contributing to better digestive health. 7.
Immune system strengthening
The probiotics present in kefir play a crucial role in strengthening the immune system. They stimulate the production of macrophages and promote the maturation of lymphocytes, essential for an effective immune response. Kefir may also reduce the expression of pro-inflammatory cytokines, helping to alleviate excessive inflammatory reactions in the body. 8. Additionally, it is used to boost the immune system of livestock, demonstrating its potential to improve immune health 9.
Mental health and mood
The effects of kefir on mental health are supported by recent studies that highlight the role of probiotics, or “psychobiotics,” on the brain and behavior. Certain psychobiotic bacteria, such as Lactobacillus PS128, have shown anxiolytic and antidepressant properties by decreasing inflammation and levels of the stress hormone cortisol 10. In addition, kefir, by promoting a healthy microbiota, could play a role in regulating mood and preventing major mood disorders. 10.
How to prepare kefir at home
Ingredients needed
To prepare kefir at home, it is essential to gather quality ingredients. For 1 liter of kefir you will need 11 12:
- 2 tablespoons of kefir grains
- 2 tablespoons of unrefined sugar
- 1 liter of water, preferably energized to promote fermentation
- 1 to 2 dried figs
- 1 half lemon or 1 half orange, organic and untreated
For a larger quantity, 1,5 liters, the ingredients needed include 12:
- 60 g kefir grains
- 60 g cane sugar
- 3 slices of lemon
- About 28 g of dried figs, which is equivalent to 2 or 3 figs depending on their size
It is recommended to use exclusively organic ingredients to guarantee the purity and quality of your kefir. 12.
Preparation stages
The preparation of kefir takes place in two main fermentation phases. 11 12 13:
- First Fermentation:
- Pour the water into a large glass jar.
- Add the sugar and mix well until dissolved.
- Add the kefir grains, dried figs, and lemon or orange slices.
- Cover the jar with a non-airtight lid or cheesecloth, and leave to ferment for 24 to 72 hours at room temperature and away from light. The duration varies depending on the temperature and composition of your mixture.
- Second Fermentation:
- Once the first fermentation is complete, remove the fruit and filter the mixture to separate the kefir grains.
- Pour the filtered liquid into pressure-resistant glass bottles.
- Leave the bottles at room temperature for approximately 3 days to allow the gases to activate and increase the fizz of the drink 11.
- After this period, place the bottles in the refrigerator to slow down fermentation and refine the taste of the kefir during maturation.
These simple steps create a refreshing, probiotic-rich homemade kefir that's great for your digestive and immune health.
Consumption and storage of kefir
When and how to consume
Kefir, whether milk or fruit, is appreciated for its digestive benefits and can be consumed at any time of the day. For optimal consumption, it is recommended to start the day with a glass of kefir to stimulate the digestive system and strengthen the intestinal microbiota in the morning. 14. It can also be incorporated into every meal to aid digestion or between meals as a nutritious snack 14. It is important to start with small quantities, especially if you are not used to this drink, to allow the intestine to adapt without discomfort. 14.
Conservation methods
To preserve the quality and properties of kefir, it is crucial to store it correctly. Kefir should be stored in the refrigerator, ideally between 0 and 4 degrees Celsius, to slow down fermentation and maintain its nutritional qualities. 15. An airtight container is recommended to avoid contamination and preserve freshness 15. The shelf life of opened kefir is generally 3 to 5 days, but it can remain edible for up to 10 days if storage conditions are optimal. 16 15. For kefir grains, storing them in a closed container with sugar water in the refrigerator keeps them in hibernation and prolongs their lifespan. 17. It is important to note that freezing kefir grains is not recommended because it can damage their cellular structure and impair their effectiveness. 17.
Conclusion
Through this article, we have explored the many virtues of kefir, a traditional superfood offering a wealth of probiotics, vitamins, and minerals essential for digestive, immune, and even mental health. By revisiting its origin and detailing the different methods of preparing milk kefir and water kefir, this presentation highlights the importance and versatility of this drink in improving our general well-being. The simplicity of its preparation at home, combined with its multi-spherical beneficial effects, makes it an excellent addition to a balanced and conscious diet.
The adoption of kefir in our daily eating habits represents more than a nutritious choice; it is a commitment to a healthier and more harmonious life. The long-term benefits of its regular consumption, especially on the immune system and mental health, encourage us to integrate this ancient potion into our modern diet. As we have seen, kefir is much more than a simple drink: it is an ally of choice for any individual looking for balance and harmony both physically and mentally. Ultimately, kefir perfectly illustrates the adage that small changes can lead to big improvements in our health and quality of life.
FAQ
- Can you consume kefir daily?
It is possible to drink kefir at any time of the day, preferably chilled. Consuming a glass of kefir on an empty stomach every morning can revitalize your body for the whole day. Although the maximum recommended amount is one liter per day, there is no need to overdo it; one glass every two days is enough to feel the benefits. - What benefits does kefir bring to our health?
Kefir has a positive influence on intestinal flora and transit, while strengthening immunity and meeting the body's nutrient needs. Thanks to its low calorie content and its rich protein content, it is particularly beneficial during a period of weight loss. - Is kefir beneficial for the liver?
Kefir contributes to a healthy balance of the gut microbiota, which helps reduce constipation, bloating and promotes efficient digestion. In addition, it supports the detoxification function of the liver and strengthens the immune system. Does kefir help cleanse the intestines?
By facilitating digestion and intestinal transit, kefir plays a role in the purification and detoxification of the intestines, thus helping to reduce flatulence and bloating.
References
[1] - https://fr.wikipedia.org/wiki/K%C3%A9fir
[2] - https://www.dieti-natura.com/plantes-actifs/kefir.html
[3] - https://crokfun.com/blog/le-kefir-historique-et-origine-n28
[4] - https://revolutionfermentation.com/fra/blogs/boissons/difference-kefir-lait-kefir-fruits/
[5] - https://www.lelabodumoulin.fr/kefir-de-lait-kefir-de-fruits-differences/
[6] - https://www.vitalco.com/mag/bien-etre-intestinal-connaissez-vous-le-kefir/
[7] - https://www.vogue.fr/article/bienfaits-kefir-probiotique-gerer-poids-nutriotionniste
[8] - https://www.lanutrition.fr/le-kefir-un-allie-de-limmunite
[9] - https://www.francetvinfo.fr/sante/alimentation/les-bienfaits-du-kefir-sont-ils-reels_3260597.html
[10] - https://www.allodocteurs.fr/boire-du-kefir-une-bonne-idee-pour-soigner-lanxiete-et-la-depression-36248.html
[11] - https://www.lesvertsmoutons.com/faire-son-kefir/
[12] - https://www.symbiose-kefir.fr/recette-kefir-de-fruits/
[13] - https://revolutionfermentation.com/fra/blogs/kefir-deau/comment-faire-kefir-fruits/
[14] - https://www.biovie.fr/fr/blog/peut-on-boire-kefir-tous-les-jours–n580
[15] - https://cuisine-pratique.com/blogs/conserver-1/comment-conserver-le-kefir
[16] - https://www.lavieclaire.com/conseils/les-vertus-du-kefir/
[17] - https://my-scoby.com/blogs/news/comment-bien-conserver-ses-grains-de-kefir
