Kefir
Overview
Kefir is fermented milk providing diverse probiotics, including potential GABA-producing strains, and postbiotic compounds. Fermented Foods: Sauerkraut, kimchi, kefir, miso, kombucha provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling. Kefir: Fermented milk drink, diverse probiotic strains. Levilactobacillus brevis is active in L. brevis strains isolated from fermented foods, such as kimchi, kefir, and pickles, and can produce GABA.
Food Context
Synergies
- Part of fermented foods rotation; fermented foods provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
- Supports gut microbiome diversity; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
Sourcing
- Choose products with live active cultures for probiotic benefits
Preparation
- Potential GABA production via specific strains; Levilactobacillus brevis strains isolated from fermented foods, such as kimchi, kefir, and pickles can produce GABA
Recipes
1 recipe containing this food
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 43 kcal | — |
| Protein | 3.8 g | — |
| Total fat | 1 g | — |
| Saturated fat | 0.7 g | — |
| Carbohydrates | 4.8 g | — |
| Fibre | 0 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0 mg | 0.2% |
| Zinc | 0.5 mg | 4.2% |
| Magnesium | 12 mg | 2.9% |
| Selenium | 3.6 µg | 6.5% |
| Calcium | 130 mg | 13% |
| Potassium | 164 mg | 4.8% |
| Choline | 15.2 mg | 2.8% |
| Folate | 13 µg | 3.3% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0.1 mg | 3.4% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 6 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
10 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Fermented Foods: Sauerkraut, kimchi, kefir, miso, kombucha - Live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
- Kefir: Fermented milk drink, diverse probiotic strains
- Levilactobacillus brevis... This bacteria is active in L. brevis strains isolated from fermented foods, such as kimchi, kefir, and pickles
- Nutrient density is a central premise... kimchi and kefir give microbiome support
- GABA: Main inhibitory neurotransmitter; food sources include green tea, fermented foods, polyphenols (genistein), spinach, almonds, pumpkin seeds; Levilactobacillus brevis strains in kefir can produce GABA