By: Shaira E. Ortiz Ramos, Licensed Dietitian Nutritionist at Triple-S
Kefir is a creamy drink that’s becoming increasingly popular among those looking to improve their diet and take care of their health. But what’s so special about this ancient drink? Why do so many people include it in their daily diet? In this article, we will explore its nutritional benefits, and I will share a simple recipe for you to try at home.
A Treasure Rich in History
Kefir originated in the mountainous North Caucasus region thousands of years ago. It is the result of a fermentation process involving kefir grains, which contain a natural blend of lactic acid bacteria, yeast, and polysaccharides. Currently, kefir can be made with water, dairy milk, lactose-free milk, or plant-based milk, such as soy or almond milk. This makes it suitable for different lifestyles and nutritional needs.
Nutritional Benefits of Kefir
- Rich in probiotics: Kefir is one of the richest sources of probiotics. They aid digestion, balance intestinal flora, and relieve common digestive issues like gas and constipation.
- Source of protein: Depending on the brand and type of milk used, one cup of low-fat cow’s milk kefir contains an average of 9 to 11 grams of protein.
- Source of vitamins and minerals: It contains B-complex vitamins, vitamin K, and minerals, including calcium, magnesium, potassium, zinc, and phosphorus. These nutrients support bone health, immune function, and the nervous system.
- Boosts the immune system: It has been observed that kefir can strengthen the body’s immune response, as it contains kefiran, a compound with antimicrobial and anti-inflammatory properties.
How to make kefir a delicious part of your daily routine
Although kefir is best enjoyed on its own, it is a very versatile ingredient. You can add it to smoothies, use it as a base for dressings, sauce, or even as a substitute for yogurt in many recipes.
Here is a quick and delicious recipe:
Fruit and Oat Kefir Smoothie
Ingredients (1 serving):
- 1 cup of plain, unsweetened, low-fat kefir
- ½ cup fresh or frozen strawberries
- ½ ripe banana
- 2 tablespoons oat flakes
Instructions:
- Put all the ingredients in a blender.
- Blend until the mixture is creamy and uniform.
- Pour it into a glass and top it off with a few ice cubes if you like and it’s ready to enjoy right away.
Kefir combines tradition and benefits in the same glass. Due to its role in improving digestion, strengthening the immune system, and supplying essential vitamins and minerals, it is a valuable addition to our daily diet. Because it’s so versatile and easy to prepare, it can be easily enjoyed at any time of your day. If you’re thinking of integrating kefir into your dietary routine and have any questions or concerns, our advice is to consult with your physician or a registered dietitian.
Would you like to give it a try? It is a good time to start enjoying all its benefits.