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From The Bean To The Cup: What Does Coffee Contain?

Many drink it every day, whether in the morning to wake them up, in between for moments of pleasure or simply out of habit: coffee.

Many even drink it several times a day. But what ingredients does coffee really contain?

As the second most important commodity, coffee is given a major role by many people. Regular coffee consumption is said to have many positive properties. But what ingredients does the coffee bean really contain? Coffee contains over 1000 ingredients, not all of which have yet been chemically decoded. The type of coffee, growth conditions and type of roasting determine how high the actual proportions of the substances in the coffee beans are.

The most important components of coffee

Since not all the ingredients of the coffee bean are known – and only a comparatively small number of them are really important – only the most relevant substances are listed here. These include: carbohydrates, fats, water, proteins, acids, alkaloids (caffeine), minerals and vitamins as well as flavorings. However, many of these ingredients in green coffee do not make it into the coffee drink.

About a third of the coffee bean consists of carbohydrates. During the roasting process, these are converted to other compounds or even broken down completely. However, the remaining water-insoluble sugars end up in the coffee grounds during the infusion. Around 10-20 percent take in fats. These are also largely insoluble in water and are therefore found almost exclusively in green coffee. Before roasting, the coffee bean has a 10 to 13 percent water content, which shrinks to two to three percent during the roasting process. During storage, the coffee again absorbs some moisture from its surroundings. Proteins make up another ten percent. Due to the high heat exposure during roasting, these either combine with other substances or are destroyed. The more than 80 different acids make up between four and twelve percent, with chlorogenic acid accounting for the largest share. Other acids are linoleic acid, palmitic acid, acetic acid, citric acid and malic acid. Many of them are largely responsible for the aroma of the subsequent coffee drink.

The most important components of coffee are the alkaloids. Alkaloids are nitrogenous substances, including the stimulating caffeine. Around three to five percent of the raw coffee contains minerals, of which around 90 percent end up in the coffee drink. The minerals mainly include potassium, calcium, magnesium and phosphorus. Sulphur, manganese and iron also occur in small amounts. There are also vitamins in coffee. One of the best known is the B vitamin group. These include vitamin B2 (riboflavin), niacin, pantothenic acid and vitamin B6 (pyridoxine). The relevant components of coffee also include the aromatic substances. There are over 800 flavorings, but these are only created during roasting through a reaction called Maillard. The Maillard reaction (named after the French scientist Louis Camille Maillard) is a non-enzymatic browning reaction and should not be confused with caramelization. However, both reactions can occur together. Accordingly, the green coffee is rather odorless.

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Prussic Acid: These Foods Contain the Toxic Substance

Hydrocyanic acid is a highly toxic substance that is also found in some foods. We will show you which plants produce the toxic substance and which foods you should avoid.

Prussic Acid: A highly toxic substance

Prussic acid (or hydrogen cyanide) is a highly toxic substance that is deadly even in small quantities. The smell of the colorless liquid is slightly reminiscent of bitter almonds, but not everyone can smell it. Prussic acid is water-soluble and, with a boiling point of 26°C, is an extremely volatile substance.

Throughout history, the poison has been used against humans several times; among other things during National Socialism and for the execution of the death penalty in the USA until 1999.

Prussic acid: effect of the toxic substance

The absorption of hydrocyanic acid inhibits an important enzyme in the human organism that is responsible for cell respiration. The result is what appears to be a lack of oxygen in the cells, which leads to internal suffocation and death within seconds.

Just one to two milligrams of hydrocyanic acid per kilogram of body weight can be deadly. The amount that is still harmless can vary greatly from person to person, which is why the tolerance range of the human body is quite wide at 1-60 milligrams per kilogram of body mass.

Hydrocyanic acid in food

There are some foods that contain hydrocyanic acid. Over 1000 plants worldwide are known to produce the toxic substance. This serves as a natural protection against feeding and germination inhibitors, for example with stone fruit. Only after the pericarp has decomposed can the hydrocyanic acid evaporate and the seeds begin to germinate.

These plant foods contain hydrocyanic acid:

Immature bamboo shoots (up to 8 g/kg)
Bitter Almonds (2.5 g/kg)
Bitter apricot kernels
stone fruit pits
cassava tuber
kidney bean
lima bean
yam
Certain varieties of sweet potato
sweet millet
linseed
You should be particularly careful with bitter almonds and apricot kernels. Even 5-10 bitter almonds or 10 drops of bitter almond oil can have a fatal effect on children. A safe alternative is bitter almond flavoring. Bitter apricot kernels also have a relatively high hydrocyanic acid content.

Unlike bitter almonds, apricot kernels are not only sold in controlled small quantities, but are offered in 200 gram packs. You should therefore be careful when using apricot kernels as a dietary supplement with an alleged healing effect on cancer, because the amygdalin they contain splits off hydrocyanic acid when the kernels are digested.

The Federal Institute for Risk Assessment (BfR) warns against eating more than two bitter apricot kernels a day and emphasizes that there is no scientific evidence of any healing effects. Sweet apricot kernels can also contain hydrocyanic acid.

Eating unripe bamboo shoots is particularly dangerous because they have a very high hydrocyanic acid content (up to eight grams per kilo). In Asian countries, there are repeated cases of poisoning from bamboo shoots if they are not sufficiently cooked.

Hydrocyanic acid in food: How to protect yourself

In order to render the toxic hydrocyanic acid in food harmless, it is sufficient for you to boil the vegetables beforehand. With a boiling point of 26°C, the poison evaporates during cooking and you can safely eat foods that have a low level of hydrocyanic acid when raw. Cassava tubers or haricot beans, for example, must be boiled before consumption.

Also: Small amounts of hydrocyanic acid, which occur in natural foods, can be rendered harmless by the body itself. The enzyme rhodanase converts the poison into the substance rhodanide, which is harmless to humans.

You should largely avoid foods that contain relatively large amounts of hydrocyanic acid (such as bitter almonds or apricot kernels).

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The 10 Healthiest Types of Fruit: They Contain The Most Vitamins and Minerals

Eat healthy: Numerous diseases can be avoided by regularly eating healthy fruit. But which types of fruit are the best and what ingredients make them so healthy? We explain the healthiest types of fruit and tell you the positive effects.

Apricots: Small vitamin bombs

The rose family is usually completely wrongly overshadowed by peaches and nectarines. Apricot season is in July and August and the fruit tastes delicious both fresh and dried.
The orange color has a significant amount of beta-carotene, which with regular consumption strengthens your immune system and protects against cancer. It also has a positive effect on hair and nail growth as well as on eyesight and ensures beautiful, healthy skin.
Numerous B vitamins strengthen the central nervous system, improve mood and increase the ability to concentrate. The sweet fruits also help you lose weight because they contain hardly any fat and few carbohydrates.
When buying, however, you should pay attention to the degree of maturity. If the fruit yields slightly to pressure, it tastes best and the stone is easy to remove. They should also be eaten within a few days, as apricots don’t stay fresh that long and can go bad quickly.

Power fruit avocado

The avocado belongs to the laurel family and is a berry from a botanical point of view. Around 5 million tons of avocados are harvested worldwide every year.

The avocado is considered a versatile powerhouse because it contains many vitamins, unsaturated fatty acids and minerals. These include magnesium, potassium, phosphorus, calcium, iron, manganese and copper. It has the highest protein content of all fruits and is rich in fiber, which has a positive effect on digestion. A special combination of carbohydrates

An avocado can be said to be ripe when it feels heavy because of its size and is dark in color. If you want to speed up the ripening process, simply place them in a paper bag for 2-4 days.

The blue miracle: blueberries

Fresh, juicy blueberries are considered the summer trend par excellence. Whether in the breakfast bowl, as a sweet afternoon snack or as an eye-catcher in your drink, the blueberry can no longer be missing.

The sweet aromatic berries contain a variety of healthy ingredients. In addition to vitamins A, B, C and E, beta-carotene and the minerals iron, potassium, calcium and magnesium, blueberries also contain a large amount of fiber. Thanks to the nutrients it contains, the small fruit supports heart health, bone formation, blood pressure, cancer prevention and even mental health.

Blueberry peak season is July. The fruits are harvested in abundance: one bush produces up to 6,000 blueberries per summer. The skin of blueberries is naturally covered with a white frost. This protective layer prevents the berries from drying out. For this reason, blueberries should only be washed shortly before consumption so that the protective film keeps the fruit fresh for as long as possible.

Strawberries as a slimming agent

Did you know that you can even eat the green leaves on the strawberries? They also have a healing effect as a tea, for example for intestinal diseases, inflammation, joint pain or nervousness.

Snacking allowed: Strawberries are not considered the healthiest fruit for no reason. The delicious berry is extremely low in calories and at the same time particularly rich in vitamin C, calcium, potassium, iron, zinc and copper. Dietary fiber, which promotes digestion, also prevents cancer and cardiovascular diseases. It is one of the favorite types of fruit in Germany and should not be missing in summer.

Strawberries belong to the so-called non-climacteric fruits. This means that they do not continue to ripen after harvest

Cantaloupe melon as a vitamin bomb

The cantaloupe melon contains a lot of vitamins A and C, which strengthens the immune system and protects against all diseases. It is relatively high in potassium, which is good for your heart and lungs and helps you feel more relaxed.

The melon is about 90 percent water, which aids in hydration and keeps you hydrated. No summer without melons. They are an absolute must.

Concentrated nutrient power: figs

Figs are so-called false fruits because the flower grows inwards. The actual fruits are the small seeds in the “pulp”.

Figs are rich in fructose and glucose: 100 grams contain a whopping 55 grams of carbohydrates. Very remarkable for the superfood fruit. In addition to vitamins A, B1, B2, B6, C, folic acid and niacin, it contains a lot of potassium when dried and has a detoxifying effect. The kernels are rich in fiber and improve the intestinal flora. In addition, figs have a stimulating effect and can even be eaten with their skins when ripe.

Did you know that there are male and female fig trees? Although the males do not bear fruit, they are nevertheless indispensable because they are needed for the fertilization of the female trees.

Raspberries: The most beautiful summer fruit

The delicious low-sugar berries are among the most valuable local summer fruits. There are over 200 species of raspberry, but only a few that are grown and consumed commercially. A single plant can produce a few hundred raspberries per year.

The pink fruit contains valuable vitamins A, B and C and some minerals that support the immune system. Added to this are the antioxidant, blood-cleansing and cancer-preventing effects of flavonoids.

Did you know that raspberries have an appetite stimulating, dehydrating and colon cleansing effect? Even the raspberry leaves are healthy: teas and tinctures refresh and revitalize over the long term.

Raisins: Small but mighty

Raisins are dried grapes, and vitamin C is lost during the drying process. It takes more than 4 tons of grapes to produce 1 ton of raisins. The best raisins are said to come from Malaga in Spain.

However, raisins still contain plenty of healthy nutrients such as iron, potassium and B vitamins. A study found that regular consumption of dried grapes reduces the risk of heart disease.

Like all dried fruits, raisins also contain a lot of sugar and should only be eaten in moderation. As an energy supplier, however, they are great for sports or high mental demands.

Black currant as a vitamin C bomb

The blackcurrant is one of the oldest medicinal plants and, with a content of 180 milligrams of vitamin C, contains more than three times as much vitamin C as a lemon. The dark blue fruit also contains vitamin E, calcium and potassium. It is one of the fruits with a lot of zinc and, thanks to its antioxidant effect, has a positive effect on the cardiovascular system and the immune system.

The black currant is also often referred to as “vegetable cortisone” due to its rapid anti-inflammatory effect.

The fruit can be eaten raw but is usually prepared in various sweet and savory dishes. Black currant is a perennial plant that can survive 15 to 30 years in the wild.

The all-rounder: lemons

Lemons are considered an all-rounder fruit that can be used in many ways. Whether in fresh mineral water, on delicious fish or as a juice in a salad: the sour fruit always makes a good impression. It is well known that lemons contain a lot of vitamin C. But one does it an injustice if one were to reduce it to just this effect. Positive effects on the body:
Strengthens the immune system with vitamin C
Promotes digestion thanks to the fiber it contains
Cleans the urinary tract and flushes out toxins
Detoxifies the liver
Anti-inflammatory through antibacterial and antiviral effect
Prevents heart attack and cancer
Accelerates wound healing
Good for the skin
Dripping lemon juice on other fruits can prevent them from turning brown. Lemon oil can be used in aromatherapy and contributes to relaxation.

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Fiber: Foods That Contain a Lot

Getting enough fiber is not difficult with the right foods. Our overview will help you to create a varied diet rich in fiber.

Dietary fiber – that’s why it’s so important

Although dietary fibers provide our body with hardly any nutrients and are mostly excreted undigested, they play a crucial role in our health:

Dietary fiber is particularly important for digestion, as it supports good intestinal flora, prevents constipation and stimulates digestion.
A high-fiber diet prevents colon cancer.
Fiber has a positive effect on cholesterol and blood sugar levels.
Because fiber swells up in the digestive tract, it ensures that your food fills you up well and for a long time. This is how you avoid ravenous hunger attacks.
Dietary fiber is mainly found in plant foods. The German Society for Nutrition recommends consuming 30 grams of fiber per day. With a high-fiber diet, it is important to drink enough – two to two and a half liters of water and/or unsweetened tea daily are necessary so that the dietary fibers in the intestine can swell well.

High-fiber foods at a glance

If you eat a varied and balanced diet, you don’t need to worry about getting enough fiber. Most of the high-fiber foods are probably already on your daily menu:
Vegetables, especially cabbages, carrots and potatoes
Fruit and dried fruit such as apples, pears and berries
Whole grain products such as whole grain bread or pasta
Legumes such as beans and lentils
nuts and seeds
Below we take a closer look at the food categories: The lists tell you which types of fruit and vegetables provide the most fiber, which types of grain and legumes are particularly recommended, and which nuts and seeds have the highest fiber content. Last but not least, we introduce you to the superfoods among the high-fiber foods.

Animal products are not included in our overview: Not only are they a poor source of dietary fiber, they are also ecologically and ethically problematic. Eating a vegan diet is the easiest and healthiest way to get enough fiber.

Note: We researched the quantities primarily in the United States Department of Agriculture (USDA) database. We have not listed foods that cannot be bought in this country.

The 10 vegetables with the highest fiber content

Since vegetables consist largely of water, the fiber content is comparatively low per 100 grams. However, vegetables contain a lot of fiber per 100 kilocalories. That’s why many types of vegetables are ideal for a high-fiber diet – and provide lots of valuable vitamins, minerals and secondary plant substances.

Topinambur and potatoes lead the list here, although they contain a comparatively large number of calories. In addition, various types of beans, cabbage and other root vegetables are particularly rich in fiber.

High-fiber vegetables (values ​​per 100 grams):
Jerusalem Artichoke: 12.1 g
Potatoes: 8 g
Artichoke: 6 g
Parsnip: 5 g
Pumpkin: 5 g
Brussels sprouts: 4 g
Cabbage & Kale: 4 g
Spinach: 4g
Carrots: 3g
Cauliflower: 3g
Sweet potatoes: 3 g

Dietary fiber from fruit, berries and dried fruit

There are also some high-fiber contenders among the fruit varieties. When it comes to local fruit, apples and pears score particularly well. There are also some Mediterranean fruits with a high fiber content, such as pomegranates or citrus fruits.

Fruits rich in fiber (values ​​per 100 grams):
Passion fruit: 11 g
Avocado: 7g
Pomegranate: 4 g
Olives: 3 g
Pears: 3 g
Kiwis: 3 g
Figs: 3 g
Apples: 3 g
Limonene: 3 g
Bananas: 3 g
Berries in particular provide a lot of dietary fiber. The good thing about this: All of the frontrunners on the list also grow here in Germany.

High-fiber berries (values ​​per 100 grams):
Elderberries: 7 g
Raspberries: 7 g
Blackberries: 5 g
Blueberries: 5 g
Currants: 4 g
Gooseberries: 4 g
Cranberries: 4 g

Fruit, like vegetables, consists largely of water. Therefore, dried fruit has significantly more dietary fiber per 100 grams than fresh fruit. It is not without reason that prunes are considered a tried and tested remedy for constipation. Since dried fruits contain a lot of sugar, you should eat them sparingly.

High-fiber dried fruit (values ​​per 100 grams):
Goji berries: 13 g
Bananas: 10g
Figs: 10 g
Apples: 9 g
Peaches: 9 g
Dates: 8 g
Pears: 8 g
Apricots: 7 g
Plums: 7 g
Raisins: 7 g

Grain products and flours with the most fiber

Grains should not be missing from a diet with high-fiber foods. However, it is important that you use whole grain products or unpeeled grain seeds, as most of the fiber is in the germ and the shell. You can also buy the grain shells, called bran, separately and add them to your muesli, for example.

High-fiber grains and pseudo-grains (values ​​per 100 grams, in uncooked form):
Corn bran: 79 g
Wheat bran: 43 g
Rice bran: 21 g
Barley: 17 g
Oat bran: 15 g
Rye: 15 g
Wheat and wheat germ: 13 g
Spelled: 11 g
Oats: 11 g
Buckwheat: 10 g
Millet: 9 g
Corn: 7 g
Quinoa: 7g
Amaranth: 7 g
Wild rice: 6 g

Whether you want to buy good high-fiber bread from the bakery or want to bake a healthy cake, whole wheat flour is always a better option. While whole wheat flour contains eleven percent fiber, wheat flour type 550 consists of just four percent fiber.

High-fiber flours (values ​​per 100 grams):
Rye flour, grist: 14 g
Wheat flour, whole grain: 11 g
Barley flour, whole grain: 10 g
Buckwheat flour, whole grain: 10 g
Spelled flour, whole grain, 8 g
Corn flour, whole grain: 7 g
Oatmeal, whole grain: 6 – 9 g
Rice flour, whole grain: 5 g
Millet flour, whole grain: 4 g
Wheat flour, white flour: 4 g

Fiber in legumes – the 15 best foods

Beans, peas, lentils: legumes still rarely end up on the plate in this country. There is a lot to be said for them – including their high fiber content. The list is headed by various types of beans, closely followed by green peas and chickpeas. But red and brown lentils also have a very high fiber content. It is important to remember that the values ​​apply to the food in uncooked form. For example, dried peas have 22 grams of fiber per 100 grams, but cooked ones “only” have a proportion of eight grams – because they absorbed water during cooking.

High-fiber legumes (values ​​per 100 grams, in uncooked form):
Helmet beans: 26 g
Snap beans: 25 g
Broad beans: 25 g
Kidney beans: 25 g
White beans: 25 g
Green peas: 22 g
Lima beans: 19 g
Lupins: 19 g
Mung beans: 18 g
Black beans: 16 g
Pigeon peas: 15 g
Chickpeas: 12 g
Lentils: 11 g
Cowpeas: 11 g
Soybeans: 9 g

Nuts and seeds – Good sources of fiber

Last but not least, when it comes to the foods richest in fiber, nuts and seeds cannot be left out. Most kernels, nuts and seeds contain a lot of fiber – but also a lot of calories and fat. Therefore, you should only consume them in moderation.

Fiber-rich seeds and nuts (values ​​per 100 grams):
Chia seeds: 34 g
Flaxseed: 27 g
Pumpkin seeds: 18 g
Almonds: 14 g
Sesame seeds: 12 g
Sunflower seeds: 11 g
Pine nuts: 11 g
Pistachios: 11 g
Hazelnuts: 10 g
Pecans: 10 g
Macadamia nuts: 9 g
Walnuts: 8 g
Sweet chestnuts: 5 g
Hemp seeds: 4 g
Cashew nuts: 3 g

Superfoods: The pinnacle of dietary fiber

In the following list you will find the most high-fiber foods of all. In addition to the already mentioned representatives such as flax and chia seeds, you will also find some unexpected foods here, such as spices and cocoa powder. Not all of the foods on this list are therefore viable for meeting the daily fiber requirement.

Foods with the highest fiber content (values per 100 grams):
Bran: corn bran 79 g, wheat bran 43 g
Binding agents such as guar gum & locust bean gum 77 g
Judas ear (mushroom) 70 g
Flea seed shells 70 g
Spices: curry powder & cinnamon 53 g, savory 45 g, rosemary & oregano 43 g and much more.
carob flour 40 g
Cocoa powder 37 g
Chia seeds 34 g
Flaxseed 27 g
Rose hips 24 g

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Capsaicin: Effects and Which Foods Contain it

Capsacin provides the spiciness in chili, cayenne pepper and Co. You can read here why the plant substance not only flavors the food, but also alleviates physical complaints.

Capsacin is one of the natural alkaloids. It is found in paprika, chili, pepperoni and cayenne pepper and is one of the hottest substances in the world. Incidentally, the characteristic sharpness of a ginger root does not come from capsacin, but from the substance gingerol it contains.

Due to its valuable effect on the body, the plant substance capsacin is not only used in cooking. Capsacin is used internally and externally for physical ailments. In high doses it is also used in pepper spray and causes severe irritation of the mucous membranes.

This is how the plant substance capsacin works

You have certainly experienced the direct effect of capsacin on your own body. If you’ve already bitten into a chili pepper, your lining in your mouth has started to burn. If you then swallowed the chili, you also felt the sharpness in your esophagus and stomach.

It is well known that spicy food burns twice. Once when you eat and once again when you eliminate the food. But the spicy substance is not only found in food. It is also used for medicinal purposes.

According to a 2015 study, capsacin has several positive effects on physical health. Among other things, the plant substance works as follows:
Capsacin is a powerful antioxidant.
It has an antibacterial and antifungal effect,
protects the liver from toxins,
strengthens the gastric mucosa,
positive effects on blood sugar levels
stimulates the metabolism
promotes fat burning
the plant substance has a warming effect,
supports the expansion of blood vessels,
promotes blood circulation,
and relieves pain.
The nerve endings of the skin are irritated when ointments or patches containing capsacin are applied externally. If the substance is left on the skin, the pain will be relieved after a while. Often the affected area even feels slightly numb.

This is how capsacin can be used

Because of its warming effect, which stimulates blood circulation, capsacin is often used to relieve tension. Capsacin-containing ointments, gels or patches are used especially for neck pain or other muscle complaints. The sharp substance also relieves joint or nerve pain and is also often used for rheumatic complaints.

There are also nasal sprays that contain the substance in small doses. Especially when the nose is severely blocked, the blood circulation can be stimulated, the secretion loosened and drained.

If you want to lose weight naturally, you should also use meals that contain cayenne pepper or chilies. This stimulates the metabolism and you burn fat faster. In this case, additional capsules are sometimes recommended for internal use. However, we advise you to influence your body as naturally as possible and to avoid dietary supplements.

The plant substance capsacin is also playing an increasing role in cancer research. A study from 2011 was able to prove that a certain enzyme no longer works in cancer patients. This should actually ensure that diseased cells die and stop multiplying. In the study, capsacin was able to take over the role of the inactive enzyme. These results could be relevant in the future for breast, pancreas, lung and prostate cancer.

What you should consider when using capsacin

If you handle food containing capsacin in the kitchen, you should absolutely avoid coming into contact with your eyes, ears or mucous membranes. The sharpness on your fingers can cause painful burning and severe irritation. Be sure to wash your hands thoroughly after cooking.

External use of capsacin can cause the skin to become somewhat irritated and reddened. If you experience an extreme burning sensation or blisters form, you are probably overreacting to the heat and should stop using it immediately.

If your skin is broken, it shouldn’t come into contact with the sharp substance at all. The same applies to the sensitive skin of babies and small children. There are often milder home remedies to alleviate physical discomfort.

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Carbohydrate-Rich Foods: These Contain a Lot (List)

You should know carbohydrate-rich foods if you want to lose weight. Because many nutritional advisors recommend avoiding carbohydrate-rich foods. Our list will help you and show that there are also good carbohydrates.

Carbohydrate foods are very important for the body. Because he needs carbohydrates as an energy supplier. Only if there are not enough carbohydrates available does the body fall back on the fat reserves. That is why many fat-away advisors or low-carb diets recommend avoiding carbohydrate-rich foods as much as possible. On the other hand, if you want or have to gain weight (e.g. after an illness), you should specifically eat carbohydrate-rich foods.

All types of sugar are called carbohydrates. Basically, all foods contain carbohydrates, except for water. Carbohydrates consist of molecule chains of different lengths:
The body can process short molecular chains quickly and easily. Such carbohydrates are mainly found in sweets and other sweet foods.
The body needs more time for long molecule chains. They are mainly found in whole grain products.
In short: long-chain carbohydrates fill you up for longer because the body is busy using the carbohydrates for longer. Therefore, they are also better for losing weight than short-chain carbohydrates.

High carbohydrate foods list

Cornflakes (sweetened): 88g / 100g
Honey: 81g / 100g
Basmati Rice: 80g / 100g
Dried dates: 75g / 100g
Rusk: 75g / 100g
Plain pasta: 72/ 100g
Wheat Flour (550): 72g / 100g
Buckwheat flour: 71g / 100g
Jam/Jam: 70g / 100g
Honey waffles: 70g / 100g
Raisins: 68g / 100g
Wholemeal pasta: 67/ 100g
Wheat flour (1050): 67g / 100g
Muesli bar: 67g / 100g
Amaranth: 65g / 100g
Goji berries: 64g / 100g
Nut nougat cream: 62g / 100g
Wholegrain rye flour: 61g / 100g
Popcorn: 60g / 100g
Rolled oats: 59g / 100g
Dark Chocolate: 58g / 100g
Condensed milk: 57g / 100g
Whole milk chocolate: 52g / 100g
French baguette: 51g / 100g
Pumpernickel: 50g / 100g

More carbohydrate-rich foods at a glance

Wholemeal bread: 44g to 57g / 100g
French fries: 40g / 100g
Ketchup: 30g / 100g
Pizza: 30g / 100g
Cashew nuts: 29g / 100g
Potato wedges: 26g / 100g
Peanuts: 25g / 100g
Bananas: 23g / 100g
Sweet Potato: 20g / 100g
Corn: 20g / 100g
Potato: 18g / 100g
Grapes: 17g / 100g
Cherries: 16g / 100g
Kidney beans: 16g / 100g

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Arachidonic Acid: These Foods Contain The Fatty Acid

The immune system does not work without arachidonic acid – the immune system reacts sensitively if the amounts are too large. If you eat a balanced diet and avoid certain foods, the fatty acid will not cause you any problems.

What the body needs arachidonic acid for

Arachidonic acid is an unsaturated fatty acid that belongs to the group of omega-6 fatty acids. It is mainly found in animal foods: Larger amounts are mainly found in meat, animal fats such as butter and offal.

The arachidonic acid provides the building blocks for hormones with which the body can activate the immune system. The counterpart, the off switch so to speak, is mainly provided by the omega-3 fatty acids.

But arachidonic acid is not one of the essential fatty acids in the narrower sense.

The science magazine Spektrum explains why: the body can absorb arachidonic acid from meals, but it can also produce it itself from linoleic acid. Therefore, arachidonic acid is one of the semi-essential fatty acids.
Linoleic acid, on the other hand, is an essential fatty acid: the body cannot produce it itself, but can only absorb it from food. Linoleic acid is found in plant foods such as sunflower oil or walnuts, but also in meat and dairy products.

Arachidonic acid: These foods are particularly high

Some foods are particularly high in arachidonic acid. If you suffer from rheumatism or arthrosis, you should remove them from your diet if possible. Otherwise, it is recommended not to take them in large quantities.

These animal products are rich in arachidonic acid (the information relates to 100 grams):
Pork Lard: Contains 1.7 grams of arachidonic acid — by far the most of the products on this list. Attention: Pastries with lard, such as shortbread cookies and other Christmas cookies, often contain large amounts of the problematic fatty acid.
Liver and Liverwurst:
Pork liver (870 milligrams)
Calf liver (352 milligrams)
Liverwurst (230 milligrams)
pork (120 milligrams) and streaky bacon (250 milligrams).
Fish: Some types of fish not only contain omega-3 fatty acids, but also arachidonic acid. These include above all:
Salmon (300 milligrams)
Tuna (280 milligrams)
Redfish (240 milligrams)
Carp (190 milligrams)
Eel (120 milligrams)
Chicken eggs: On average, you get about 70 milligrams of arachidonic acid with eggs. It mainly collects in the yolk – 100 grams of yolk contain almost 300 milligrams.

These animal products, on the other hand, contain less arachidonic acid:
Poultry: The lean brisket is better suited to a low-arachidon diet: chicken contains an average of 112 milligrams and turkey 50 milligrams. The meat on the legs contains more of the fatty acid: chicken has 190 milligrams and turkey 150 milligrams.
Beef or veal: fillets and lean muscle meat contain relatively little arachidonic acid. There are 53 milligrams in 100 grams of veal and around 70 milligrams in 100 grams of beef.
Dairy products:
Butter (83 milligrams)
Fatty cheeses such as Camembert (34 milligrams at 60 percent fat) or Tilsiter (27 milligrams)
whipping cream (32 milligrams)

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