Kombucha benefits include preventing cancer, improving liver functioning and boost immunity. It can also improve bowel function and help prevent cardiovascular disease.
Kombucha is fizzy drink made from sweetened black tea that has been fermented with natural yeast and bacteria. Its preparation is actually similar to that of homemade yogurt and kefir, but with black tea instead of milk.
Black tea and white sugar are the most common ingredients used to make kombucha, but you can also add other herbs and additional ingredients to vary its flavor. Other commonly used ingredients in kombucha are green tea, hibiscus tea, mate tea, fruit juice and ginger, to give it a more pleasant flavor.
Health benefits
The main health benefits of kombucha are:
1. Preventing cancer
Kombucha contains black or green tea in its composition, which is rich in antioxidant compounds like catechins. These compounds can eliminate free radicals that cause oxidative stress, and can therefore play a role in preventing cancer.
2. Protecting against neurodegenerative diseases
Because it is rich in antioxidants like polyphenols, kombucha can prevent oxidative stress in brain cells. This can delay aging on a cellular level, and help prevent neurodegenerative diseases, like Alzheimer's, Parkinson's disease or dementia.
3. Boosting immunity
Kombucha is rich in B vitamins, vitamin C and good bacteria, which can strengthen immune system functioning and help the body recover more quickly from the flu, a cold or other infectious diseases.
4. Improving liver function
Kombucha can help to improve liver function, as it contains glucuronic acid. This is a compound with naturally detoxifying effects, which can be beneficial when the liver is breaking down medications, bilirubin, chemicals and other toxins. Consuming kombucha on a daily basis can help to treat liver damage and help prevent toxin build-up in the body.
5. Regulating blood sugar
Kombucha has a positive effect on enzymes that breakdown carbohydrates. It also helps to improve pancreatic functioning and regulate blood sugar levels after meals. Therefore, this drink can be beneficial for anyone looking to manage type 2 diabetes or metabolic syndrome.
6. Improving gut function
Kombucha is considered to be a probiotic food, as it contains good bacteria that help to regulate intestinal function. It can be consumed to prevent intestinal inflammation, diarrhea and constipation, while also boosting immunity and preventing colon cancer.
7. Promoting heart health
Kombucha is rich in polyphenols, which are compounds with anti-inflammatory and antioxidant properties. It can help to improve blood circulation and help to manage blood pressure, in addition to regulating LDL cholesterol levels. Therefore, kombucha can be a great ally for preventing cardiovascular diseases like atherosclerosis and heart attacks.
8. Fighting infections
Kombucha has potent antimicrobial activity that inhibits the growth of bacteria such as H. pylori (which commonly causes gastritis) and E. coli (which commonly causes diarrhea). It can also help to inhibit the growth and development of Staphylococcus aureus and Listeria monocytogenes bacteria..
9. Improving mood
Kombucha is rich in B vitamins and probiotics, which can be beneficial for improving your mental health. Drinking kombucha can improve your mood, stress and anxiety levels.
10. Relieving inflammatory diseases
The anti-inflammatory properties of kombucha are beneficial for relieving pain and helping to treat inflammatory diseases like gout and rheumatoid arthritis.
How to make kombucha at home
To prepare the kombucha base, also called "first fermentation", you should follow these steps:
Ingredients
- 3 L (about 0.75 gallons) of mineral water;
- Stainless steel, glass or ceramic pot;
- 1 cup of white sugar
- 5 sachets of black tea;
- 1 kombucha mushroom, also called a SCOBY;
- 1 glass container scalded with hot water;
- 300 ml (10 oz) of ready-made kombucha, equivalent to 10% of the total volume of kombucha to be produced
Preparation
First, you must thoroughly wash your hands and utensils, then pour hot water and vinegar over them to help eliminate any contamination by microorganisms. Pour the water in a pot, and bring to a boil. When boiling, add the sugar and mix until dissolved. Then turn off the heat and add the tea bags, and allow the bags to soak for 10 to 15 minutes.
Pour the tea in the glass jar and wait until it cools completely reaches room temperature. Then add the kombucha mushroom and the ready-made kombucha. Cover the glass jar with a cloth and an elastic band, which will allow air to circulate without leaving the mixture exposed. Store the bottle in an airy place without much light for about 6 to 10 days, at which time the final drink will be ready. It will have a vinegary aroma and will not be sweet. At the end of the process, a new kombucha colony is formed on top of the first one. This new colony can be stored in the refrigerator or donated to someone else.
Healthy kombucha recipes
Also called second fermentation kombucha, the kombucha can be flavored with ingredients like ginger, pear, grape, strawberry, lemon, pineapple, orange and other fruits. Adding fruit gives you the advantage of further health benefits provided by the fruit.
Fruitand other ingredients should be added to the ready-prepared kombucha base, and in this fermentation the drink will become carbonated, resembling a soda.
Kombucha with lemon and ginger
Ingredients:
- 1.5 liters (0.4 gallons) of kombucha;
- 3-5 slices of ginger;
- The juice of 1/2 a lemon;
- Container or bottle to store drink (with air-tight lid).
Preparation:
Place the ginger slices and the lemon juice at the bottom of the container. Add the kombucha to the container, filling it all the way to the top so that there is no air in it. Place the lid and let it rest for 3 to 7 days, which is the time required for further fermentation. In general, this flavored beverage will be ready after 5 days of fermentation. However, the drink creates gas quickly and some people like its taste after only 24 hours of the second fermentation process.
To make the kombucha with other flavors, you simply have to mix the fruit in the blender, strain and add the juice to the bottle along with the kombucha base, then wait for 5 days, because the new fermentation will add flavor to the drink.
How to drink
Kombucha can be consumed on a daily basis at any times of the day. It can replace your juices and teas, and can be taken on an empty stomach, before or after meals or even before physical activities.
Although there are still no scientific studies on the ideal recommended amount of kombucha, the maximum intake daily intake deemed sage by the CDC is 120 ml of this drink, up to 3 times a day.
Before drinking kombucha, it is important to assess the appearance of the drink. If the kombucha is moldy or has a strong smell, similar to that of acetone, the drink may be spoiled and should be discarded.
Where to buy kombucha
Ready-to-drink kombucha can be found in health food and nutrition stores. It can be found in both the traditional flavor and enhanced with varied fruit and spice flavors.
Scoby, which is the kombucha mushroom with the fungi and bacteria responsible for the fermentation of the drink, can be found on websites or forums on the internet that offer Scoby for free, just like with kefir. As with each fermentation a new Scoby is formed, kombucha consumers usually donate their Scobys to other people who wish to make the drink at home.
Possible side effects
Excessive consumption of kombucha can cause some symptoms like gas, headache, nausea, liver toxicity and stomach pain.
Contraindications for use
Kombucha is not recommended for children, pregnant women or women who are breastfeeding. This drink is also not recommended for people with serious kidney, lung or liver problems. Because it contains sugar, people with diabetes should only consume kombucha as guided by their doctor or registered dietitian.