Staying healthy has to be human priority and to maintain healthy body, we used to add many types of food in our diet. There are a lot of food product which derived from plant or animal protein. One of the most popular food or considered as beverage is milk. Milk is one of food types that human firstly consume in the the beginning of life. Before could take other food, human just can consume milk as it contains almost all nutrients that required to nourish the body and promote development.
Buttermilk is a milk product or dairy ingredient which widely used in the food industry since it contains emulsifying properties and it can enhance the flavor of the food. Commercial buttermilk which we found in market is categorized as sweet buttermilk. The sweet buttermilk ia a side product from the churning process of sweet cream into butter. Even so, there are other source where buttermilk can be obtained, including whey and cultured buttermilk. Buttermilk has sour characteristic taste due to the lactic acid which formed during the process of buttermilk production by some culture or groups of bacteria.
Nutrition Facts
Buttermilk is so popular among people worldwide especially in India. Indian people know it as takra and they used it for culinary and medically purposes which known as Ayurvedic method. Buttermilk itself is prepared by churning the curd of milk and it is consider as a good after-drink especially after consumption of several food types such as vegetable, pulses, and grains. Buttermilk contains a lot of nutrients that give benefits for human body. Here are the list of nutrient composition of 100 gr buttermilk (percent daily value are based on 2000 calories diet)
- Energy 40kcal
- Carbohydrates 4.8 gr
- Fat 0.9 gr
- Protein 3.3 gr
- Calcium 116 mg/12% DV (Daily Value)
- Potassium 54 mg
- Cholesterol 10 mg
- Magnesium 8 % DV
- Folate 4 % DV
- Zinc 8 % DV
- Riboflavin 20% DV
- Vitamin B6 4 % DV
- Vitamin B12 10% DV
- Vitamin A 1 % DV
- Vitamin C 4 % DV
- Iron 1 % DV
Health benefits of Buttermilk
Buttermilk bring many nutrients to the body and it has a great effect to the health. It can stimulates digestion function and it also can be used to treat of many disorders including abdominal disorders. The preparation of buttermilk and all the healing properties of buttermilk have been well explained in Ayurveda texts.To know more about health benefits of buttermilk, check those that have been listed here
1. Promote healthy digestion
Buttermilk contains probiotic which can promote healthy digestion. Buttermilk contains prebiotic which known as a substance that can enhance the growth of good bacteria inside the colon or known as probiotic. This bacteria will keep the intestine and the digestion tract stay healthy and prevent it from any infection that caused by pathogen microorganism such as Helycobacter pilory. This bacteria is the common cause of stomach or gut ulcer.
2. Boost immune system
Not only enhance the function of digestion system, the prebiotic content of buttermilk also can promote the body immune system against infection of some pathogen. Buttermilk also contains zinc, a mineral that can improve the immune system respon and strengthen the immune cells together with Vitamin C.
3. Maintain strong bones
Calcium is a mineral that effective in maintain the bone mass and keep it strong. Buttermilk contains high level of calcium which can keep the bones from losing it mass and maintain the bones structure in steady condition so it won’t easily broke and caught by osteoporosis that usually suffered by elderly.
4. Make a glowing skin
Buttermilk will enrich your skin with dozen of nutrients and it will make your skin glowing. Buttermilk not only used in food commercial product but it also used in the cosmetic and skin care product. It contains protein, vitamin C and antioxidant that can nourish the skin and make it looks fairer. By using buttermilk as facemask or face cleanser regularly you can gain a smooth and glowing skin for sure.
5. Promotes healthy pregnancy
During pregnancy, mom needs more nutrients to enhance her health and promote the development of her baby. Buttermilk contains protein and other nutrient and prebiotic which can keep mother from suffering any disease. It also contains folate that improve the brain and organs development of the fetus inside the womb. Taking buttermilk once a day will be beneficial to both mother and baby.
6. Treat upset stomach
If you feeling not good after eat some spicy food or other food which make yoo sick, try to consume buttermilk. Buttermilk contain protein and amio acid which can bind chemical or harmful substance within the food and protect the stomach lining from infection.
7. Keeping healthy heart
Heart is one of the most vital organ of human body and it also need to be nourished. Buttermilk contains some amount of potassium which play important role in maintaining normal heart beat and make the body easier to control the blood pressure.
8. Lowering cholesterol
Even buttermilk have creamy texture and taste it doesn’t contain high amount of cholesterol. According to study, buttermilk contains milk protein globule that can bidn the cholesterol and prevent it from entering the blood vessel and causing atherosclerosis. If you consume a heavy food that contains high amount of cholesterol, consuming buttermilk after eat will significantly help you to stabilize the cholesterol inside the body.
9. Rehydrate the body
Buttermilk is consider as a beverage that not only nourish the body but it also contains some amount of liquid or water that can help to rehydrate the body especially in a hot day. Buttermilk is consider as a save drink since it doesn’t cause any digestion or allergic problem.
10. Maintain normal metabolism
Metabolism is a body process to produce energy and it required the presence of some metabolic enzymes. Buttermilk contains some nutrients including Vitamin B6< Vitamin B12 and other Vitamin B that are the component of some metabolic enzymes. Without the existence of this substance, the body can’t produce normal level of energy for maintaining all body cells process.
11. Treat insomnia
Buttermilk contains magnesium that can help the body to treat some types of sleep deprivation or sleep disorder including insomnia. Magnesium is a mineral that play important role in controlling nervous system and it help to soothe and relax the nervous system within the brain so it can make you sleepy. Consume buttermilk before go to sleep can be a good home remidy for treating insomnia.
12. Improve healthy vision
Not only contains protein, fat and other nutrients, buttermilk is also completed with Vitamin A which is mostly required to keep healthy function of retina or eyes. Consuming buttermilk regularly will also help to prevent any eyes disorder including age macular degeneration.
13. Treat sunburn
Getting a heat stroke outdoor will surely irritating and it also makes your skin suffering from heat pain. Buttermilk contains smooth and calming properties that can help to treat wound wghicg caused by direct sunburn.
14. Treat diarrhea
It is mentioned in a study that the milk fat globule content in buttermilk is effective in adding bulk to stool and loosen it so it will be easy to pass the colon. Buttermilk has been used in Ayurvedic medication since long and one of the purpose of the medication is to treat diarrhea and other digestion problem.
15. Prevent anemia
Buttermilk contains iron and we surely know that this iron play important role in the red blood cells formation and function. Without the presence of iron, the body can’t form a healthy red blood cell and it will cause poor oxygen and nutrient transport within the body which lead to anemia.
16. Prevent cancer
Even still lack of data, study mentioned that buttermilk contains anti inflammatory properties and antioxidant that can prevent the development of cancer cells. Consuming buttermilk everyday will not only make you healthy but it will keep you away from such nightmare including cancer.
17. Moisturize dry hair
Buttermilk can be used in hair treatment as hairmask and it will result in a smooth and shiny hair. Just apply some buttermilk on your hair and leave it for some minutes. Rinse it with water. The protein and other nutrients within the buttermilk will nourish your dry hair and make it supple all the time.
In ayurvedic mediacation, it is believed that buttermilk can treat the diseases that mentioned below
- Haemmoroid
- Worm infection
- Animal bites
- Intoxication
- Anxiety
- Diabetes
- Excessive swelling
- Ascities
- Muscle stiffness
- Mal absorption
How To Make Simple Buttermilk
Before you make your own buttermilk you need to prepare some milk curds then you can continue with these following steps :
- Place curd into a container and add some water. The comparation of curd and water should be 1 part of curd in 3 part of water
- Churn the curd and water using a hand blender
- The butter will be float on the surface
- If you want to get more butter you need to add more cold water before you start the churning process
- Remove the butter that form on the top of the curd and take the liquid.
- The liquid which you get from the churning process is the buttermilk
- Place the buttermilk in a glass or container and your buttermilk is ready to be used
Side effect and Tips to Consume
Buttermilk is save to consume by anyone even to those who suffer from Lactose intolerance. The people who duffer from lactose intolerance can get the calcium in buttermilk which they cant get from milk. Buttremilk contains some cultures of bacteria including Lactobacillus bulgaricus and Streptococcus lactis, and excessive consumption of buttermilk can cause mild diarrhea and nausea.
It is also mentioned that people who suffer chronic skin problem such as eczema should avoid to consume buttermilk. To get the benefits of buttermilk. Make sure that you don’t consume it excessively You can drink it fresh or mix it with other ingredients such as ginger, cumin, saffron, or turmeric to boost the benefits.