What is Bone Broth?
Why do we need to supplement Sulfur? Retrieved 10 June Water and electrolytes 9. Either way, good luck and I hope it works for you as well as it has for me! Elan Nutrition — ConAgra. Fish lower on the food chain and with shorter life spans will have lower metal content. The process is similar for beef and fish stock, but if you want to learn how, go to the end of this article.
Water soluble vitamins 8. Water and electrolytes 9. Energy and Body Composition Nutrition and Fitness Special Topics in Nutrition From Wikibooks, open books for an open world. The latest reviewed version was checked on 11 August Book Outline Section 1: Retrieved from " https: Fundamentals of Human Nutrition Subject: Views Read Latest draft Edit View history. Policies and guidelines Contact us. But if not, then try adding just a drop or two to a beverage or some food and see if you have any reaction.
Yet even with the range in values, kefir has superior nutrition. For example, one cup of store-bought whole milk kefir has about: In addition, kefir contains plenty of probiotics, which is where many of the kefir benefits come from. Kefir is one of the highest probiotic foods you can eat with several important probiotic strains, and homemade kefir far outranks any store-bought variety. Beneficial bacteria and yeasts may include the following: There are essentially two main types of kefir, and they differ in multiple ways.
While the base liquid used in different types of kefirs varies, the process for making kefir is still the same, and the kefir benefits are thought to be present in both types. All types of kefirs are similar to kombucha another healthy probiotic-rich drink favorite in that they must have sugar either naturally present or else added in order to allow the healthy bacteria to grow and for the fermentation process to take place.
Here is more information about how the different types of kefirs are made and how their tastes and uses differ:. Traditionally, milk kefir is made using a starter culture , which is what ultimately allows the probiotics to form. Milk kefir is not naturally sweet on its own, but other flavors can be added to it in order to boost the flavor and make it more appealing. While some people prefer to have kefir plain, many like to have vanilla- or berry-flavored kefirs, similarly to how you will find yogurts flavored and sold.
Most store-bought kefirs are flavored with additions like fruit or cane sugar, but you can sweeten and flavor your kefir yourself at home by adding pure raw honey , pure maple syrup , pure vanilla extract or organic stevia extract. Also try adding pureed fruit to your plain kefir like banana or blueberries to boost the nutrient content even more. Beyond just drinking milk kefir, there are other ways to cleverly use it in recipes.
Milk kefir can make a great base for soups and stews that would otherwise call for regular buttermilk, sour cream, heavy cream or yogurt.
You can substitute plain or flavored kefir for any of these in ingredients in your favorite recipes for baked goods, mashed potatoes, soups and more in order to boost the nutrient content and get all the wonderful kefir benefits. Coconut kefir can be made either using coconut milk or coconut water. Both types of coconut kefirs do not contain any dairy. Coconut water and coconut milk are said to be the perfect base for creating fermented kefir because they naturally have carbohydrates present, including sugars, which are needed to be consumed by the yeast during the fermentation process to create healthy bacteria.
Coconut kefir is made in the same way as milk kefir. It becomes more tart and also carbonated once fermented, and tends to be sweeter and less strongly flavored than milk kefir. Both types of coconut kefir still taste like natural coconut and also keep all of the nutritional benefits of unfermented plain coconut milk and water potassium and electrolytes, for example. Water kefir is made in a similar way as milk and coconut kefirs.
Just like milk kefir, plain water kefir can be flavored at home using your own healthy additions and makes a great, healthy alternative to drinking things like soda or processed fruit juice.
You want to use water kefir differently than you use milk kefir. Try adding water kefir to smoothies, healthy desserts, oatmeal, salad dressing, or just drink it plain. Try having water kefir with fresh-squeezed lemon and lime juice, mint, or cucumber to flavor your water kefir naturally, or make a healthy soda alternative by combining water kefir with club soda or seltzer for a virtually sugar-free carbonated drink.
Choose kefirs that are low in sugar and added flavors, and then try flavoring it yourself at home where you have control over the amount of sugar being used. You might be wondering now: How exactly does one make homemade kefir to get all these kefir benefits? Dairy-free versions of kefir can be made with coconut water, coconut milk or other sweet liquids.
Once you make your kefir, you can add it to so many things, such as smoothies, spreads, in sourdough bread, in soups, ice creams and more. Genuine kefir grains themselves carry over 40 strains of probiotics and must be transferred immediately from batch to batch to remain active and alive. Another unique positive to making your own kefir aside from big cost savings is homemade kefir is often carbonated as opposed to the packaged kind. Water kefir uses crystal or salt-like grains instead of the white, cloudy type and feeds off of sugar instead of lactose.
It provides most, if not all, of the same kefir benefits but has a slightly different, fizzy taste and mouthfeel. If you purchase the grains, they should be shipped overnight or express. If you want to take a break from your kefir making, you may also store the grains in the refrigerator or a cool place, covered with sugar water or fresh milk. Change out the milk every couple of weeks.
Transfer and store them using non-metallic surfaces, utensils and containers. You may also rinse off the grains if they begin to go bad, but only use cold spring water. So how does kefir stack up against probiotic yogurt? The potency and powerful effects of the mixture soon spread around the tribes and was later picked up by Russian doctors, who heard of its legendary healing benefits and used it to help treat ailments like tuberculosis in the 19th century. Highly consumed in the Eastern European countries, it was traditionally made in skin bags and hung above doorways to consistently knock the bag to mix the concoction of milk and kefir grains.
Kefir is reaching a worldwide phenomenon at this point. Some possible kefir side effects include initial use problems, such as constipation and intestinal cramping, if your system is worn down, severely compromised or not used to having these certain types of yeast and bacterial strains in them. From the sound of it, you might think leaky gut only affects the digestive system, but in reality it can affect more.