Kefir

1. Kefir is a Fantastic Source of Many Nutrients Kefir is a fermented drink, traditionally made using cow’s milk or goat’s milk. It is made by adding kefir “grains” to milk. These are not grains in the conventional sense, but cultures of yeast and lactic acid bacteria that resemble a cauliflower in appearance. Over a period of 24 hours or so, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir. Then the grains are removed from the liquid, and can be used again. This is what kefir (jar) and kefir grains (spoon) look like: Kefir and Kefir Grains So basically, kefir is the drink, but kefir grains are the “starter kit” that you use to produce the drink. Kefir originated from parts of Eastern Europe and Southwest Asia. The name is derived from the Turkish word keyif, which means “feeling good” after eating (1). The lactic acid bacteria turn the lactose in the milk into lactic acid, so kefir tastes sour like yogurt, but has a thinner consistency. A 175 ml (6 oz) serving of milk kefir contains (2, 3): Protein: 6 grams. Calcium: 20% of the RDA. Phosphorus: 20% of the RDA. Vitamin B12: 14% of the RDA. Riboflavin (B2): 19% of the RDA. Magnesium: 5% of the RDA. A decent amount of vitamin D. This is coming with about 100 calories, 7-8 grams of carbs and 3-6 grams of fat, depending on the type of milk that is used. Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits (1). Dairy-free versions of kefir can be made with coconut water, coconut milk or other sweet liquids. These will not have the same nutrient profile as dairy-based kefir.