essential nutrients A substance that the body needs to function optimally, but cannot produce on its own, so it must be obtained from the diet. These nutrients play important roles in a variety of physiological processes, including metabolism, growth, hormonal balance, and maintaining bodily functions. There are six main categories of essential nutrients that we are all focused on today.
carbohydrates: Carbohydrates are the body’s main source of energy. These are found in fruits, vegetables, grains, and legumes. Complex carbohydrates, such as whole grains and vegetables, provide sustained energy because they are slow to digest and absorb. In contrast, simple carbohydrates such as sugar and refined grains (with the bran and germ removed, as well as most of the fiber, phytochemicals, and antioxidants) provide immediate energy but lack essential nutrients. It’s missing.
protein: Proteins are made up of amino acids, which are 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. Eating a variety of protein sources will help you get adequate amounts of all essential amino acids.
fat: Fats are essential for cell structure, hormone production, insulation, and absorption of fat-soluble vitamins (A, D, E, K). Healthy fats, such as those found in avocados, nuts, seeds, olive oil, and fatty fish, provide essential fatty acids such as omega-3s and omega-6s, which are important for brain health and regulating inflammation.
vitamin: 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. These are fat-soluble vitamins (A, D, E, K) and water-soluble vitamins (vitamin B complex and vitamin C). Each vitamin has a specific role and source, and deficiencies can lead to a variety of health problems.
mineral: Minerals are inorganic substances that play 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 varied diet rich in fruits, vegetables, whole grains, and lean protein.
water: Although not a nutrient in the traditional sense, water is essential to life. It is essential for hydration, temperature regulation, nutrient transport, waste removal, and overall bodily function. Proper hydration is important for maintaining health and well-being.
Yogurt and kefir are nutrient-dense, balanced dairy products that provide several essential nutrients for overall health and well-being. Below are some of the essential nutrients commonly found in yogurt and kefir.
protein: Yogurt and kefir are excellent sources of high-quality protein, which is essential for building and repairing tissue, supporting muscle health, and maintaining a strong immune system. Proteins also help regulate hormones and enzymes that control various physiological processes in the body.
calcium: Yogurt and kefir are rich in calcium, a mineral important for bone health, muscle function, nerve conduction, and blood clotting. Eating the right amount of calcium can help prevent osteoporosis and maintain strong bones and teeth throughout your life.
Vitamin D: Many types of yogurt are fortified with vitamin D, which helps absorb calcium and phosphorus from your diet and supports bone health. Vitamin D also plays a role in immune function, hormone regulation, and overall health.
Vitamin B12: Yogurt contains vitamin B12, a water-soluble vitamin essential for red blood cell formation, nerve function, and DNA synthesis. Vitamin B12 is primarily found in foods of animal origin, such as yogurt, meat, poultry, fish, and dairy products.
Riboflavin (vitamin B2): Yogurt is a good source of riboflavin, a B vitamin involved in energy metabolism, cell growth, and red blood cell production. Riboflavin also acts as an antioxidant, protecting cells from oxidative damage.
Lin: Yogurt provides phosphorus, which works with calcium to build and maintain strong bones and teeth. Phosphorus is also involved in energy metabolism, cell signaling, and DNA synthesis.
potassium: Yogurt contains potassium, an essential mineral that plays an important role in fluid balance, nerve transmission, muscle contraction, and regulating blood pressure. Adequate potassium intake is associated with a lower risk of high blood pressure and cardiovascular disease.
magnesium: Some types of yogurt contain magnesium, a mineral involved in more than 300 biochemical reactions in the body, including energy production, protein synthesis, muscle function, and nerve transmission. Magnesium supports bone health and also helps regulate blood sugar levels.
Vitamin K2: In general, yogurt and kefir are not significant sources of vitamin K2, but the exact amount of vitamin K2 varies depending on factors such as the type of milk used and the fermentation process.
Phytochemicals and other food molecules The health benefits are numerous, but what are they and how do they affect your metabolism and genetics?
Much of this is still poorly understood due to nutrition’s “dark matter,” or substances found in foods that cannot be assigned to specific metabolic processes or functions due to a lack of research. .
In terms of nutrition, this concept of dark matter has recently been explored in two ways.
First of all, try to expand of catalog of compound in rawfermented, processed, preserved, and metabolized foods. Given this foundation, the natural second step in the search is to identify the biological function of each compound.
Currently, the following natural substances are found in yogurt: α-linolenic acid, α-linoleic acid (R), oxypeucedanine, hexadecanoic acid, D-aspartic acid, potassium, calcium, genistin, (E )-2-phenyl-2, butenal, daidzine, 6”-malonylgenistin, ε-polylysine, L-leucine, oleic acid, octadecanoic acid, arginine, L-threonine, L-serine, L-proline, L-alanine, ±)-erythro-isoleucine, 6”-acetylgenistin, magnesium, glycine, 6”-acetyldaidzine, genistein, sodium, L-tyrosine, L-histidine, 6”-malonylglycitin, L-methionine, glycitin , daidzein, 6”-malonyldaidzine, 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 provide probiotics. Probiotics are beneficial bacteria that have a variety of health benefits when consumed properly. They support gut health by helping maintain a balanced and diverse gut flora that is essential for digestive function, immune function, and overall health. Here’s how probiotics can help promote gut health.
Restore the balance of the gut microbiome: The gut microbiome, made up of trillions of microorganisms, plays an important role in digestion, nutrient absorption, and immune function. Imbalances in your gut flora, such as an overgrowth of harmful bacteria or a lack of beneficial bacteria, can lead to digestive issues, SIBO, inflammation, and susceptibility to infections. Probiotics help restore and maintain a healthy balance of beneficial bacteria in your gut, supporting optimal digestive function and overall gut health. They eat food that contains harmful bacteria, which reduces their living space. In doing so, it transforms the substance from one form to another before it is absorbed into the body.
Digestive support: Probiotics help break down and digest food, especially complex carbohydrates and fiber that the body cannot digest on its own. It produces enzymes and other compounds that help break down food into smaller, more easily absorbed molecules, reducing digestive discomfort, gas, bloating, and constipation. Probiotics also help regulate bowel movements and promote bowel movements.
Strengthening immune function: An important part of the body’s immune system is located in the intestine, where it interacts with the intestinal flora to protect against harmful pathogens and maintain immune balance. Probiotics stimulate the production of immune cells, antibodies, and anti-inflammatory compounds in the gut, strengthen the intestinal barrier, modulate the immune response, and reduce the risk of infections, allergies, and autoimmune diseases. Masu.
Reduce inflammation: probiotics It has anti-inflammatory properties that reduce inflammation in the intestines and throughout the body. They produce short-chain fatty acids (SCFA) and other metabolites that have anti-inflammatory effects and help regulate immune responses. By promoting a balanced and diverse gut microbiome, probiotics maintain the integrity of the intestinal barrier and eliminate harmful bacteria and toxins that can cause inflammation and contribute to chronic disease. Prevents migration into the bloodstream.
Improves absorption of nutrients: probiotics Promotes the integrity of the intestinal lining and supports intestinal cell function, facilitating nutrient absorption. These 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. Presence of yeast in kefir It may improve the nutritional profile and contribute to potential health benefits. These yeasts include Saccharomyces cerevisiae, Kluyveromyces marcianus, and Candida kefir, among others. During fermentation, some yeasts produce beneficial metabolites such as B vitamins, enzymes, and antimicrobial compounds. Additionally, yeast may balance the microbial composition of the gut microbiome and support digestive health.
However, it is important to note that not all yeast contained in “kefir grains” is necessarily beneficial. Some yeast strains can be pathogenic or cause adverse reactions in people with sensitivities or allergies. For most people, the small amounts of yeast found in kefir are unlikely to cause problems and may even provide health benefits. However, people with certain health conditions or sensitivities to yeast should exercise caution and use freeze-dried starters that accurately list the yeast species.
Balanced nutrition involves consuming a variety of foods to get the right amount of essential nutrients.
fruits, vegetables, whole grains, lean proteinhealthy fats, naturally fermented foods, and more yogurt, kefirkimchi, pickles, sauerkraut It provides the nutrients your body needs to grow.
