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

You may have heard that weird name out there, but what is Kefir after all?

Increasingly famous among people seeking a healthy lifestyle, Kefir is a fermented beverage made from living 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 was carved (fermented) and turned into a delicacy very similar to the yogurt we eat today. It may seem strange, but Kefir is a probiotic food, it has health benefits and is considered extremely functional, sustainable and economical.

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

Kefir Types

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

Also read: 10 Calcium-Free, Lactose-Free Foods

Water kefir

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

Milk kefir

Is milk kefir almost always grown from animal milk? Not necessarily cow's milk, although this is the most popular use, milks such as goat's, buffalo's and sheep's milk or even vegetable options like coconut milk can also be used. Its taste is a little stronger than water kefir.

Just choose the one that fits 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, source of calcium and protein, B vitamins and vitamin K, biotin, folate, enzymes and probiotics. But what is this good for?

1. Strengthens the immune system: It is rich in probiotics, which are living microorganisms whose ingestion 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, keeps us away from disease.
2. Improves intestinal flora: It causes the balance of the intestinal microbiota and thereby combats 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 sure don't want.
3. Stronger bones: Because it is rich in calcium, an essential mineral for bone formation and maintenance, 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, the opposite can lead to cognitive problems such as poor memory and dreaded depression. .
5. Lowers cholesterol and more: Kefir contributes to the production of bile salts which, in turn, aid in the digestion of bad fats. He is a powerful ally against the consequences caused by these fat, such as increased blood pressure, clogging of the veins and even heart attack.

Did you see? Kefir is precious to our health, keeps us away from disease, improves gut flora and more!

Read also: Rice Flour: Know the Benefits and Learn How to Make

Kefir Benefits for Beauty

You may have heard that beauty comes from the inside out, right? For it is the purest truth. It is not just a good heart and self-esteem, but a well-functioning organism. Kefir treatment can have many benefits for your beauty too! By taking this rich source of vitamin B, you improve the look of your skin, reduce wrinkles and strengthen your hair and nails. Kefir also contributes to the elimination of toxins, preventing them from accumulating and causing inefficient absorption of nutrients that can cause, among other undesirable effects, nail breakage, hair loss and the dreaded acne.

Does Kefir lose weight?

Controversial subject! Always remember that the only way to lose weight in a healthy way is with a balanced diet and practice of physical activities. But yes, kefir can be an ally in your quest for less pounds if that's the goal.In the words of the nutri Eliane: "The consumption of Kefir helps in weight loss by providing satiety, enabling less food intake."

How to make Kefir

It's easy to do, you just need the kefir grains, the chosen liquid and some cooking utensils.

1. Add one tablespoon of grain to 500 ml of animal or vegetable milk (if it is milk kefir), brown sugar water or coconut water (if it is water kefir), always at room temperature, as the 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 lidless glass jar, covering with a cloth or paper napkin to prevent the entry of insects or dirt;
3. After fermentation, drain the liquid with a colander or cheese cloth to separate the grains from the fermented beverage and it is ready for consumption!

The drink can be kept in the fridge for up to one week. If you prefer to keep at room temperature, it is recommended to add more liquid every day. Already the grains, should be put back to milk (or water) to repeat the fermentation process.

Easy, right? But pay attention, some precautions must be taken into account:

Read also: Healthy Eating: Habits and Recipes for a Better Life

• Avoid handling Kefir grains with metal utensils, prefer plastic or wooden colander and colander.
• For cultivation, always choose very clean glass containers, a good tip is after washing them with boiling water or placing 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.

For longer storage, kefir grains can be frozen. To do this, simply remove all fermented liquid (water or milk) and place them in a clean, lidded container in the freezer. To thaw, simply leave at room temperature. No hurry to defrost!

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 micro-organism, but you can also search other social networks or specialized sites and perhaps become a donor.

How to consume Kefir



Kefir can be eaten fresh, but there are great recipe options such as cheese and butters. Milk kefir can replace milk itself in many everyday foods, such as yogurt. There are also options for smoothies and vitamins if you are in a hurry and want an extra flavor.

Vary the type, the ways to consume and to store. Watch your body function and enjoy all the benefits this food promises to provide!

Probiotic Superfood: Kefir (May 2024)