We already know that certain drinks are bad for your brain health—but what if there was a beverage that could actually boost it?
As it turns out, there may be one such drink in your fridge right now.
New research shows potential for one particular drink to help prevent Alzheimer's disease, dementia and cognitive decline: Kefir. What is it and how does it work in your body?
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First things first, for newbies to this gut-health goodie: WTF is kefir?
Kefir is a type of fermented milk (usually from cows, goats or sheep) that has special grains in it (called kefir grains) that are really rich in yeast and probiotics. Kefir is similar to yogurt, in that it's created through fermentation and has a somewhat sour taste. Where they're different? Kefir has different "good" bacteria strains than yogurt does, and kefir also contains yeast, which yogurt lacks. Kefir also tends to have a thinner consistency than yogurt, so many people drink it instead of, say, snacking on it with a spoon.
Related: 50 Best Probiotic Foods
What Are Other Health Benefits of Kefir?
In addition to all those probiotics, kefir is also a good source of calcium, folate, phosphorous, protein, riboflavin and vitamin B12.
An added bonus for kefir is that it's actually low in lactose, so even many lactose-intolerant individuals can consume it with minimal problems.
Related: 18 Best Foods for Gut Health
Researchers examined six different studies on the impacts kefir had on animals' brain health and one study on how kefir impacted humans' brain health to draw their conclusions.
Kefir's brain health benefits are believed to stem from the gut-brain axis. Researchers say that, put simply, when you have "good" bacteria in your gut, it basically makes everything else in your body work a bit better because it supports healthy circulation, fights inflammation, boosts the immune system and helps your body better absorb nutrients. Researchers also pinpointed kefir's antioxidant properties, which can reduce oxidative stress in the brain and the rest of the body.
In the sole human study, which had just 13 participants with Alzheimer's disease, participants showed reductions in inflammatory markers and oxidative stress, plus improvements in memory, motor skills and all-around cognitive functioning. By the numbers, there appeared to be a 28% improvement in Mini-Mental State Examination (MMSE) scores, 66% improvement in immediate memory tests and 62% improvement in late memory tests.
Related: The Best Gut-Healthy Breakfast, According to a Gastroenterologist
Is There a Catch to Kefir for Brain Health?
Yes. First, there's the size of the human study: It's so, so tiny! Additionally, researchers said that participants who had severe Alzheimer's disease didn't really see any cognitive benefits at all.
Researchers say that a lot more work needs to be done in terms of studies on human consumption of kefir and its impact on Alzheimer's disease, dementia and overall brain health—but if you want to add it to your diet, talk to your doctor, because chances are it can't hurt.
You may want to add more fermented foods in general, like kimchi, sauerkraut, yogurt, miso, kombucha and even sourdough (get to that starter habit again!), to maximize your gut health benefits, too.
Up Next:
Related: 11 Best Foods for Your Brain
Sources
"Potential benefits of kefir and its compounds on Alzheimer's disease: A systematic review." Brain Behavior and Immunity Integrative. Read More Details
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