Question

Write a 2 pages essay on KEFIR for a wellness fair.

The aim of this project is to take a critical look at the hype that surrounds so many “super foods” we hear about in the media. Many are touted for their “mysterious” appeal and outstanding health benefits, but are these claims backed up by legitimate scientific research?

The ESSAY should include the following elements:

1. Description of the food item.
2. Nutrient composition.
3. Benefits it is claimed to have for human health.
4. Summary of the scientific evidence (or lack of evidence).
5. Concluding statement or recommendation.
6. References (at least 3), from a reliable health information source such as the NIH, a university, a government organization, or a peer-reviewed scientific publication. Do not use websites from private physicians, nutritionists, or self-proclaimed “health experts.” Use websites with extensions that are .edu, .gov. or .org (if it’s a non-profit organization).

Answer 1

Introduction: Fermented dairy products have many health benefits. Consumption of fermented health products helps in better digestion, consists of high protein, they also contain other minerals, bacteria and vitamins with potential benefits for human health. Among the many fermented dairy products Kefir is one of them. The probiotic bacteria which helps in fermentation has many health benefits which include increase of immunity, help in wound healing, help maintain cholesterol levels.

Description of Kefir: Kefir is a lactofermented drink which is very similar to yoghurt. The word Kefir is derived from the Turkish word 'Kief' which means good feelings. It is traditionally made from cows milk but can also be made from goat, sheep and other types of dairy. Kefir is being called the champagne of milk with its smooth creamy, bubbly texture, slight tartness with abundant health benefits. It is an excellent source of probiotics. Kefir is traditionally made from milk Kefir grains. Milk Kefir grains look like cauliflower florets but are actually composed of complex sugar called 'Kefiran'. When you place the Kefir grains in milk the bacteria and yeast consume the lactose and transform the milk into Kefir.

Nutrient composition: Kefir is a package of many nutrients like protein,calcium, phosphorus, vitamin(B12), riboflavin(B2), magnesium and good amount of vitamin D.

A 500 ml serving of Kefir consists of:

• 16 grams of protein
• 50% of RDA for calcium+phosphorus
• 40% of RDA for vitamin B12
• 50% of RDA for Vitamin B2

Benefits of Kefir: Kefir which is rich in probiotics is known for its many health benefits. Few of the amazing health benefits include the following:

• Great for digestion and boost immune system- Kefir which is rich in probiotics is worth adding to diet. It can help treat bloating or irregular bowel movements. These probiotics boost the digestive health and support immunity which help drive off other harmful bacteria.
• Rich in calcium- thus help in strengthening the bones and increase the bone mass
• Good source of protein-providing energy and giving a feeling of fullness inturn helping with the weight reduction.
• Rich in potassium- helps decrease muscle cramps.
• Helps reduce cholesterol
• It aids in lactose intolerance
• It heals skin- Kefir gel is used for wound healing
• It treats inflammation and allergies
• It lowers risks of stomach cancer

Summary of scientific evidence: Kefir grains which are cultures of bacteria and yeast is scientifically proven to have antimicrobial and anti tumor effects. Researchers found that Kefir has anti-inflammatory properties and it can protect the gut cell wall. As the lactobacillus in Kefir turns the lactose into lactic acid, therefore fermented milk products are usually much lower in lactose compared to normal milk and they also contain enzymes that help in breakdown of lactose and this study has actually found that Kefir improves lactose digestion and tolerance in adults with lactose maldigestion. In animal studies Kefir seems to have strong anti allergic properties. A study compared the efficiency of Kefir to a commercial valuable drug used for the treatment of asthma and found that Kefir actually posses a similar strong immunosuppressive capability. Its is also proven that it has positive effects on blood glucose levels and improves insulin sensitivity. It is also found that it increases calcium uptake and decreases turnover of bone.

Conclusion: Kefir is a dynamic fermented dairy product with many various factors affecting its benefits in association with its consumption. Its varied nutrient composition has contributed to many of its health benefits. Various scientific studies have proved is benefits in wound healing, maintaining of the cholesterol levels, supporting the immune system, treat allergies and help in strengthening of bones and increasing the bone mass. As discussed above kefir is rich source of many nutrients and thus contributes to many potential health benefits.

References:

Benjamin C. T. Bourrie, Benjamin P. Willing, Paul D. Cotter Front Microbiol. 2016; 7: 647. Published online 2016 May 4. doi: 10.3389/fmicb.2016.00647

(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4854945/)

Mohamed A. Farag, Suzan A. Jomaa, Aida Abd El-Wahed, Hesham R. El-Seedi Nutrients. 2020 Feb; 12(2): 346. Published online 2020 Jan 28. doi: 10.3390/nu12020346

( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071183/)

Nielsen, B., Gürakan, G.C. & Ünlü, G. Kefir: A Multifaceted Fermented Dairy Product. Probiotics & Antimicro. Prot. 6, 123–135 (2014). https://doi.org/10.1007/s12602-014-9168-0