Essential nutrients in yogurt and kefir
Essential nutrients are substances that the body requires for optimal functioning but cannot produce on its own, necessitating their intake through the diet. These nutrients play crucial roles in various physiological processes, such as metabolism, growth, hormonal balance, and maintenance of bodily functions. There are six main categories of essential nutrients that we all focus on nowadays:
Carbohydrates: Carbohydrates are the body's primary source of energy. They are found in fruits, vegetables, grains, and legumes. Complex carbohydrates, such as whole grains and vegetables, provide sustained energy due to their slower digestion and absorption. In contrast, simple carbohydrates, like sugar and refined grains( bran and germ are removed, which also removes most of the fibre, phytochemicals, and anti-oxidants ), offer quick energy but lack essential nutrients.
Proteins: Proteins comprise amino acids, the building blocks of tissues, muscles, enzymes, hormones, and immune cells. Dietary protein sources include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Consuming various protein sources ensures adequate intake of all essential amino acids.
Fats: Fats are essential for cell structure, hormone production, insulation, and absorption of fat-soluble vitamins (A, D, E, and K). Healthy fats, such as those found in avocados, nuts, seeds, olive oil, and fatty fish, provide essential fatty acids like omega-3 and omega-6, which are important for brain health and inflammation regulation.
Vitamins: Vitamins are organic compounds that regulate various bodily functions, such as immune function, vision, blood clotting, and energy production. There are two main types of vitamins: fat-soluble vitamins (A, D, E, and K) and water-soluble vitamins (B-complex vitamins and vitamin C). Each vitamin has specific roles and sources, and deficiencies can lead to various health problems.
Minerals: Minerals are inorganic substances that serve structural and functional roles in the body. They are essential for bone health, muscle function, nerve transmission, fluid balance, and energy metabolism. Common minerals include calcium, iron, magnesium, potassium, sodium, zinc, and selenium, which can be obtained from a diverse diet rich in fruits, vegetables, whole grains, and lean proteins.
Water: Although not a nutrient in the traditional sense, water is essential for life. It is vital in hydration, temperature regulation, nutrient transportation, waste elimination, and overall bodily functions. Adequate hydration is critical for maintaining health and well-being.
Yogurt and Kefir are nutrient-rich and balanced dairy products that provide several essential nutrients for overall health and well-being. Here are some of the essential nutrients commonly found in yogurt and kefir:
Protein: Yogurt and kefir are an excellent source of high-quality protein, which is essential for building and repairing tissues, supporting muscle health, and maintaining a strong immune system. Protein also helps regulate hormones and enzymes that control various physiological processes in the body.
Calcium: Yogurt and kefir are rich in calcium, a mineral critical for bone health, muscle function, nerve transmission, and blood clotting. Consuming an adequate amount of calcium helps prevent osteoporosis and maintain strong bones and teeth throughout life.
Vitamin D: Many varieties of yogurt are fortified with vitamin D, which helps the body absorb calcium and phosphorus from the diet and supports bone health. Vitamin D also plays a role in immune function, hormone regulation, and overall well-being.
Vitamin B12: Yogurt contains vitamin B12, a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis. Vitamin B12 is primarily found in animal-derived foods like yogurt, meat, poultry, fish, and dairy products.
Riboflavin (Vitamin B2): Yogurt is a good source of riboflavin, a B vitamin involved in energy metabolism, cellular growth, and the production of red blood cells. Riboflavin also acts as an antioxidant, protecting cells from oxidative damage.
Phosphorus: Yogurt provides phosphorus, which works with calcium to build and maintain strong bones and teeth. Phosphorus is also involved in energy metabolism, cell signalling, and DNA synthesis.
Potassium: Yogurt contains potassium, an essential mineral that plays a crucial role in regulating fluid balance, nerve transmission, muscle contraction, and blood pressure. Adequate potassium intake is associated with a reduced risk of hypertension and cardiovascular disease.
Magnesium: Some varieties of yogurt contain magnesium, a mineral involved in over 300 biochemical reactions in the body, including energy production, protein synthesis, muscle function, and nerve transmission. Magnesium also supports bone health and helps regulate blood sugar levels.
Vitamin K2: While yogurt and kefir are generally not a significant source of vitamin K2, the exact amount of vitamin K2 can vary depending on factors such as the type of milk used, the fermentation process.
Phytochemicals and other food molecules can have many health benefits, but what might they be, and how do they affect metabolism and genetics?
Much of this is still poorly understood due to nutrition "dark matter"—substances found in food that cannot be assigned to a particular metabolic process or function due to a lack of research.
Regarding nutrition, this notion of dark matter has recently been explored in two ways.
First, efforts are to expand the catalogues of compounds in raw, fermented, processed, stored, and metabolized food. With this foundation, the second exploratory step is naturally to identify the biological functions of each compound.
Currently, in yogurt, the following naturally occurring substances have been found: alpha-linolenic acid, alpha-linoleic acid,(R), Oxypeucedanin, Hexadecanoic acid, D-Aspartic acid, Potassium, Calcium, Genistin, (E)-2-Phenyl-2, butenal, Daidzin, 6''-Malonylgenistin, epsilon-Polylysine, L-Leucine, Oleic acid, Octadecanoic acid, Arginine, LThreonine, L-Serine, L-Proline, L-Alanine, ±)-erythro-Isoleucine, 6''Acetylgenistin, Magnesium, Glycine, 6''-Acetyldaidzin, Genistein, Sodium, L-Tyrosine, L-Histidine, 6''-Malonylglycitin, L-Methionine, Glycitin, Daidzein, 6''-Malonyldaidzin, L-Cystine, (±)-Tryptophan, Iron, 6''-Acetylglycitin, Glycitein, Nicotinic acid, Zinc, Copper, Manganese, Secoisolariciresinol, Lariciresinol, Pyridoxine, Riboflavin, Thiamine, Nickel, (+)-Pinoresinol, Chromium, (-)-Matairesinol, Formononetin, Iodine, Coumestrol.
In addition to these nutrients, yogurt and kefir also provides probiotics. Probiotics are beneficial bacteria that provide various health benefits when consumed adequately. They support gut health by helping maintain a balanced and diverse gut microbiota, essential for digestive function, immune function, and overall well-being. Here's how probiotics help promote gut health:
Restoring Gut Microbiota Balance: The gut microbiota, which consists of trillions of microorganisms, plays a vital role in digestion, nutrient absorption, and immune function. Imbalances in the gut microbiota, such as dysbiosis (an overgrowth of harmful bacteria or a decrease in beneficial bacteria), can lead to digestive issues, SIBO, inflammation, and infection susceptibility. Probiotics help restore and maintain a healthy balance of beneficial bacteria in the gut, which supports optimal digestive function and overall gut health. They eat food sources containing harmful bacteria, reducing their living space. Doing that, they also transform substances from one form to another before they are absorbed by the body.
Supporting Digestive Function: Probiotics aid in the breakdown and digestion of food, particularly complex carbohydrates and fibres that the body cannot digest on its own. They produce enzymes and other compounds that help break down food into smaller, more easily absorbable molecules, reducing digestive discomfort, gas, bloating, and constipation. Probiotics also help regulate bowel movements and promote regularity.
Enhancing Immune Function: A significant portion of the body's immune system is located in the gut, where it interacts with the gut microbiota to protect against harmful pathogens and maintain immune balance. Probiotics stimulate the production of immune cells, antibodies, and anti-inflammatory compounds in the gut, helping to strengthen the intestinal barrier, modulate immune responses, and reduce the risk of infections, allergies, and autoimmune diseases.
Reducing Inflammation: Probiotics have anti-inflammatory properties that help reduce inflammation in the gut and throughout the body. They produce short-chain fatty acids (SCFAs) and other metabolites that have anti-inflammatory effects and help regulate immune responses. By promoting a balanced and diverse gut microbiota, probiotics help maintain gut barrier integrity and prevent the translocation of harmful bacteria and toxins into the bloodstream, which can trigger inflammation and contribute to chronic diseases.
Improving Nutrient Absorption: Probiotics help enhance nutrient absorption by promoting the integrity of the intestinal lining and supporting the function of intestinal cells. They help regulate the expression of genes involved in nutrient transport and metabolism, ensuring optimal absorption of essential nutrients such as vitamins, minerals, and fatty acids.
6. The presence of Yeast in Kefir adds to its nutritional profile and may contribute to its potential health benefits. These yeasts can include Saccharomyces cerevisiae, Kluyveromyces marxianus, and Candida kefyr, among others. During fermentation, some yeasts produce beneficial metabolites such as B vitamins, enzymes, and antimicrobial compounds. Additionally, yeasts may help balance the microbial composition of the gut microbiota and support digestive health.
However, it's important to note that not all yeasts found in "kefir grains" are necessarily beneficial. Some yeast strains may be pathogenic or cause adverse reactions in individuals with sensitivities or allergies. For most people, the small amounts of yeast in kefir are unlikely to cause problems and may even provide health benefits. However, individuals with specific health conditions or sensitivities to yeast may want to exercise caution and ensure that freeze-dried starters with precise descriptions of yeast species are used.
Balanced nutrition involves consuming various foods to ensure adequate intake of essential nutrients.
A diet rich in whole, minimally processed foods, including fruits, vegetables, whole grains, lean proteins, healthy fats and naturally fermented foods like yogurt, kefir, kimchi, pickles, sauerkraut and others, provides the body with the nutrients it needs to thrive.
