7 Kefir Benefits and Nutrition Facts that Boost Immunity & Heal the Gut

Your immune system

20 Ways to Boost Your Immune System Naturally
And stress, besides its many effects on the immune system, can decrease the amount of IgA. Seventh Day Adventism 6. For more information about Life Alert and its many services and benefits for seniors — available in New York, California, Florida, and other states nationwide -- please visit the following websites: Provided facts are eye-opening. Giving yourself a break in between long doses is important.

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Immune system

Spinach may boost the immune system, as it contains many essential nutrients and antioxidants, including:. Vitamins C and E can help support the immune system.

Research also indicates that flavonoids may help to prevent the common cold in otherwise healthy people. People use ginger in a variety of dishes and desserts, as well as in teas.

According to a review, ginger has anti-inflammatory and antioxidative properties and is likely to offer health benefits. However, more research is necessary to confirm whether or not it can effectively prevent illness.

One review looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold. The group of participants taking a placebo had more than double the number of colds between them than those taking the garlic supplements.

However, the researchers concluded that more research is necessary to determine whether or not garlic can help to prevent colds. Green tea contains only a small amount of caffeine, so people can enjoy it as an alternative to black tea or coffee.

Drinking it may also strengthen the immune system. As with blueberries, green tea contains flavonoids, which may reduce the risk of a cold.

Kefir is a fermented drink that contains live cultures of bacteria that are beneficial for health. Initial research suggests that drinking kefir may boost the immune system. According to a review , various studies have shown that regular consumption of kefir can help with:.

The majority of the research that supports this was carried out on animals or in a laboratory. Researchers need to perform additional studies to understand how kefir may prevent disease in humans. Sunflower seeds can make a tasty addition to salads or breakfast bowls. They are a rich source of vitamin E , an antioxidant.

In the same way as other antioxidants, vitamin E improves immune function. It does this by fighting off free radicals, which can damage cells. Almonds are another excellent source of vitamin E. They also contain manganese, magnesium , and fiber. A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system. Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing.

While scientists are still not sure exactly how it helps, vitamin C may reduce the duration of common cold symptoms and improve the function of the human immune system. For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C.

Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling, according to a study on cooking methods. Enjoying the 15 immune-boosting foods covered in this article may strengthen people's immune system and improve their ability to fight off infections.

That said, it is important to remember that the immune system is complex. Eating a healthful, balanced diet is just one way to support immune health. It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising and not smoking.

Anyone who gets frequent colds or other illnesses and is concerned about their immune system should speak to a doctor. Article last reviewed by Tue 10 July All references are available in the References tab. Prevention and treatment of the common cold: Making sense of the evidence. A nutrition and health perspective on almonds. Journal of the Science of Food and Agriculture , 86 14 , — Long-term intake of dietary long-chain n-3 polyunsaturated fatty acids and risk of rheumatoid arthritis: A prospective cohort study of women.

Annals of the Rheumatic Diseases , 73 11 , — A review of its effects on human health. Foods , 6 10 , Effects of different cooking methods on the antioxidant properties of red pepper. Preventive Nutrition and Food Science , 17 4 , — The relevance of theobromine for the beneficial effects of cocoa consumption. Frontiers in Pharmacology , 6 , Review of current evidence.

International Journal of Preventive Medicine , 4 Suppl. Therapeutic potential of sunflower seeds: Long-chain omega-3 oils — an update on sustainable sources. Nutrients , 2 6 , — The International Journal of Student Research , 5. Nutritional, microbiological and health benefits [Abstract]. Nutrition Research Reviews , 30 1 , 82— Discovering the link between nutrition and skin aging.

Dermato-Endocrinology , 4 3 , — Role of vitamins D, E and C in immunity and inflammation. Journal of Biological Regulators and Homeostatic Agents , 27 2 , — Effect of flavonoids on upper respiratory tract infections and immune function: A systematic review and meta-analysis. Advances in Nutrition , 7 3 , — International Journal of Life Sciences and Review, 2 12 , — Retention of carotenoids in orange-fleshed sweet potato during processing.

Journal of Food Science and Technology , 48 4 , — A meta-analysis of randomized controlled trials. The American Journal of Clinical Nutrition , 6 , — MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. 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. Click here to learn more about the webinar. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world Previous Story - Cruciferous Vegetables: Cancer Killer or Thyroid Killer?

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