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Diet: Can We Eat More in Winter Than in Summer?

Proper nutrition is very important for our body, especially in winter. Why we are often more hungry in winter than in summer depends on several factors.

Reason for the increased feeling of hunger

The outside temperatures drop sharply in winter and also cause our sense of hunger to change. In summer, the heat means that we often feel thirsty and only want to eat light foods such as water-rich fruit or salad. The low temperatures in winter, on the other hand, put a lot of strain on our body: it needs a lot of energy to maintain body temperature.

This was especially the case in earlier times when our ancestors spent most of their time outside, even in winter. The body was often exposed to the high temperatures for a long time, so that it demanded more energy from high-fat and nutritious food. Our body still seems to relate to this phenomenon today, because even if we hardly spend any time outdoors nowadays, many feel more hungry than in summer. The fact that you are more hungry in winter is thanks to evolution.

In order to counteract the increased feeling of hunger, it is important to provide the body with the right amount of vitamins. If it is supplied with all the vitamins and nutrients you need, you normally no longer feel hungry. So try to continue eating as usual and only give the body a supplement of important vitamins.

The main question: eat more or not?

Your first thought might be that some love handles and belly fat can provide natural protection from the cold. This is not the most important protective factor: Above all, your body needs a diet rich in vitamins and nutrients during the cold months.

The body is rarely directly exposed to winter temperatures. Many people spend most of their time indoors in heated rooms, which is why hardly any more energy is used. Also, the amount of sport one does and the amount of work one does in winter does not depend on the time of year for most people.

So the assumption that you have to eat more is not correct. Even if, due to our history, we often have stronger cravings for a substantial meal, we should try to avoid them as far as possible: the extra calories are not needed by the body, so in most cases they only lead to greater weight. So if you don’t want to gain any unwanted pounds until spring, you should rather focus on a diet rich in vitamins.

These bodily processes take place

The body has to maintain our normal body temperature of around 37 °C even in winter. If the outside temperature is significantly lower, it becomes more difficult for the organism to regulate the temperature. After all, energy is required for this

But not only the generation of energy is a cause: The winter appetite is often of psychological origin and refers more to sweet and sugary foods. The reason is obvious: the cold and dark season creates a rather depressed, dreary mood for most people. However, if you eat sugar, a larger amount of tryptophan can get into your brain. There the amino acid is converted to the well-known serotonin. This puts you in a good mood

A dreary winter mood can not only be lifted by serotonin: The University of Texas found out that too low a vitamin D level can also have a negative effect on mood. So that you can be in a good mood in winter without a lot of sugar, it is important that your body is supplied with all the vitamins. It shouldn’t depend on how much sugar you eat.

Healthy eating in winter: tips

One vitamin that can effectively strengthen your immune system is vitamin D. The body normally produces this when it is exposed to the sun. Your body hardly gets enough sun in winter. It is therefore important to eat enough dairy products, fish, eggs and mushrooms, as these contain a particularly large amount of vitamin D. Vitamin C also plays a relevant role: If your vitamin C household is replenished, your body can better defend itself against pathogens. The vitamin is found in particularly high doses in peppers, brassicas and citrus fruits.

In the group of B vitamins, folic acid is particularly important: it effectively strengthens our immune system. If you regularly eat green leafy vegetables, beetroot, legumes or oatmeal in winter, you can cover the need well. Problems with the functioning of the immune system or an increased susceptibility to infections can also be associated with a lack of vitamin A

When it comes to minerals, zinc is particularly important in winter: it helps to maintain the normal function of the immune system. Zinc is contained in relatively high amounts in animal products such as meat, milk, fish and eggs as well as plant foods such as legumes, nuts and whole grain products.

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Cancer Diet as a Precaution: This is What The Right Anti-Cancer Diet is All About

Cancer diets are designed to protect against disease. In fact, these usually have a rather damaging effect on the body. Nevertheless, the right diet can reduce the risk of cancer. We explain what really matters.

What really matters when it comes to cancer diets

The fact that cancer feeds on sugar is an important finding, but it cannot simply be extrapolated to humans. Just because a cell in a laboratory petri dish responds a certain way doesn’t mean it will do the same in the human body.

So the statement “no sugar – no cancer” is wrong. Instead, it is true that diet has an influence on the development and progression of cancer. Contrary to what the avoidable experts and forums claim, however, it is not about omitting a specific nutrient. When eating, the risk of cancer lies elsewhere.

The most important principle when creating a menu to reduce the risk of cancer is that no matter what you eat, too much of it is never good. As the Apotheken-Umschau reports, obesity is one of the most dangerous factors when it comes to cancer and could even catch up with smoking cases in the next few years.

Belly fat as a risk factor for cancer

At least 13 types of cancer have now been identified where too many pounds increase the risk. These include some of the most common, such as colon, breast and prostate cancer. As more and more cancers are linked to obesity, obesity may have an overriding impact on tumors, unlike, for example, smoking, which only causes lung cancer.

According to the Apotheken-Umschau, for example, a woman with a body mass index of 30 would double her risk of gynecological tumors. Being overweight is not the direct cause of cancer, but only promotes its development and growth.

As reported by the German Cancer Research Center, among others, inflammatory processes and the increased release of hormones within the fatty tissue are primarily responsible for this. Such hormones in women are estrogen, for example. In addition, the fatty tissue is kept in a kind of permanent inflammatory state by the body due to an increased release of messenger substances.

Are there carcinogenic foods?

Eating a balanced diet is also important in preventing cancer. But are there foods that should be avoided completely? Scientists have actually identified a few foods that are likely to slightly increase the risk of cancer.

First and foremost is alcohol, which has been shown to increase the risk of certain types of tumours. Consumption of grilled, roasted and fried foods also increases the risk. These processes produce substances such as acrylamide and nitrosamines, which are classified as carcinogenic.

Moldy food is also strongly discouraged. Processed and red meat are also classified as harmful by the World Health Organization (WHO). This increases the likelihood of developing colon cancer. If you consume these products in moderation and not every day, the influence is rather small.

Eating right: is there a miracle cure for cancer?

If there are so many known carcinogens, are there foods that fight cancer? Although studies with promising results keep appearing, these could unfortunately never be repeated with equally good results. The idea that certain foods can work wonders for cancer patients or for prevention is hardly widespread among doctors today.

Since the body basically needs all nutrients, it is neither advisable nor necessary to completely avoid a group to prevent cancer, as suggested by new trend diets. The number 1 menu for reducing the risk of cancer is therefore mainly based on balance and wholeness. A low-meat diet with lots of fruit, vegetables and whole grain products is the best way. You should also make sure that your protein is not only obtained from animal sources.

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Fasting For 5 Days: This is What Happens in Your Body When You Don’t Eat

Hunger is not a nice feeling. It is triggered in the hypothalamus of our brain. As soon as the blood sugar level drops, it reacts. But what happens if this state is maintained for several days?

Consciously abstain from eating for five days: That sounds hard at first. You shouldn’t do it just like that and without informing yourself. There is the so-called therapeutic fasting: The withdrawal of food has positive effects on the body. In the meantime, the metabolism has to adapt strongly.

If the body is no longer supplied with food, although it is asking for it, it switches to emergency mode. He fears for his survival. First, the organism draws on its sugar reserves. These are stored as glycogen in the liver. But after 24 hours they are used up too. Next comes the egg white. It is broken down from muscles and also from the organs. The organs also lose size. At five days, however, the loss is still very small. From day four, the body falls back on the fat reserves and you start to smell unpleasant. Acetoacetic acid is produced when fat is burned. This is then transported away via sweat and breathing air.

Eating nothing: There are positive and negative effects

However, there are also side effects due to the lack of food. These include, for example, circulatory problems, headaches, freezing, water retention, sleep changes, muscle cramps, temporary visual disturbances and disturbances in the electrolyte balance.

In addition, the heart beats slower and blood pressure drops. After just a brief abstinence from food, the brain begins to produce more serotonin. Serotonin is also known as the happiness hormone. After a few days of fasting, serotonin stays in the blood for a longer period of time and your mood improves.

Under no circumstances should you just stop eating like that. If you want to cure fasting, you should get as much information as possible beforehand and possibly consult a doctor. Pregnant and breastfeeding women in particular, people with eating disorders or mental illnesses, type 1 diabetes, dementia or liver and kidney dysfunction should not fast.

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Alkaline Diet and Hyperacidity: What is it About Alkaline Food?

The theory that diseases are caused by over-acidification of the body convinces many people to change their diet to an alkaline diet. But what is it about alkaline fasting, hyperacidity & Co?

The theory of acidification of the body

The idea of ​​”overacidification” of the body probably arose as early as the 17th century, but only became popular in the 20th century thanks to the inventor of the “Mayr cure” Franz Xaver Mayr. After him, many naturopaths and even physicists followed these theses and did their own research on them.

Advocates of the “acidification theory” are of the opinion that many diseases of civilization such as joint diseases such as gout, many allergies, neurodermatitis and also cancer are caused by acidification of the body. They justify this by saying that our modern diet with fast food, white flour, sugar, alcohol and other foods that are generally recognized as unhealthy leads to the formation of too many acids in the body.

What is alkaline nutrition?

According to the advocates of the “acidification theory”, the “alkaline diet” should counteract the acidification of the body and prevent consequential damage and diseases. It consists of a long list of alkaline foods. These include, for example, potatoes, vegetables, fruit, dried fruit and raw milk.

Although raw milk is considered alkaline, dairy products such as cheese are classified as acidic. If it is not possible to compensate for the assumed acidification of the body with the diet, dietary supplements such as “base powder” should also help, which are sold accordingly in this environment.

Can the body become acidic at all?

The basis of the alkaline diet is the assumption that in many people the body is overly acidic due to improper diet or even stress and that this imbalance has to be regulated through diet. This assumption is scientifically untenable, because a healthy body regulates the acid-base ratio independently and does not need any special diet, specific base powders or other base or base-forming food supplements. However, the body automatically excretes excess acids, they do not have to be compensated for by a special diet with alkaline-forming foods.

This process runs completely automatically in a healthy body: a large part of the excess acids absorbed through food is excreted via the kidneys, but breath, sweat and stool also contain acids.

Too many acids can really get into the blood only in really sick people (e.g. in individual cases of diabetes or kidney dysfunction). But even then there is no “overacidification” because the body mobilizes calcium from the bones in order to normalize the acid-base balance again.

Advocates of the alkaline diet like to measure the pH value of the urine as “evidence” to show that the body is acidic. If an alleged hyperacidity is diagnosed in a urine test with a pH test strip on the toilet at home, this only means that the body’s natural regulatory mechanisms are functioning. If the urine is “too acidic”, the body has just excreted excess acids of its own accord. By the way, the pH value of the urine fluctuates constantly throughout the day.

The opinion of science and medicine on this topic is very clear: an “acidification” of the body is only possible in the case of really severe metabolic imbalances – such as diabetes – but is not fundamentally caused by our modern (and, yes: mostly unhealthy) diet . So far, no scientific study has been able to establish a connection between “overacidification” and diseases.

Who does alkaline nutrition help?

Surely you know someone who has had good experiences with an alkaline diet because they have lost weight, been able to regulate their digestion or feel fitter with it. This effect can be traced back to a very simple fact: A side effect of alkaline nutrition is that people deal more intensively with what they eat and therefore usually eat healthier.

Anyone who no longer eats white flour products, sugar, alcohol, fast food, greasy cheese and other supposedly acid-forming foods automatically eats healthier – and of course also feels the positive effects of a healthier diet or sees them on the scales.

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Gluten Free Diet: Benefits, Facts and What You Can Eat

If you want to eat gluten-free, you have to consider a few things. In this article you will learn all about the advantages and disadvantages of a gluten-free diet.

Gluten-free diet – when it makes sense

Gluten-free nutrition seems to have become something of a trend in recent years: More and more people prefer gluten-free products because they are supposedly healthier. But is that really true?

There are people who suffer from gluten intolerance, so-called celiac disease. Your stomach cannot process the gluten found in many grains. That’s why they get sick if they eat too much of it. If you suspect that you do not tolerate gluten well, you should check with a doctor. Without a diagnosis, you shouldn’t just completely avoid gluten-containing products.

Signs of gluten intolerance can include the following:
stomach pain
gas
diarrhea or constipation
headache
drowsiness and tiredness
You also have to distinguish between a real intolerance, i.e. celiac disease, the so-called gluten sensitivity and wheat allergy. These three variants are considered to be three different clinical pictures.

Gluten and the different forms of allergies

Gluten is a protein found in many grains. When it comes into contact with water, it becomes sticky – that’s why it’s also called “glue protein”. When baking, it binds the individual ingredients into a smooth dough.

Gluten is contained, for example, in:
Wheat
rye
Spelt
barley
Oats (not in all varieties)
Anyone with true celiac disease who eats gluten suffers an autoimmune reaction that attacks the lining of the gut. The immune system reacts to the gluten with too many antibodies, which damage the small intestine and even the whole body in the long run. Therefore, sufferers of true celiac disease should make absolutely sure that they do not eat any gluten.

In the case of a gluten sensitivity, the immune system is not attacked. The body only reacts negatively to the intake with the symptoms mentioned. Those affected have to find out for themselves what types of grains and what amounts of gluten their own bodies can tolerate.

In the case of a wheat allergy, the body only reacts allergically to the protein contained in wheat. Other gluten-containing grains can usually be consumed by those affected without hesitation.

The pros and cons of a gluten-free diet

If your doctor has diagnosed you with an intolerance, then it makes sense to avoid certain foods. If you change your diet, you will feel noticeably healthier after just a few weeks of eating gluten-free.

There are now many gluten-free alternatives in the supermarkets. These are labeled as gluten free. You can also find gluten-free alternatives in many restaurants.

If you don’t have an intolerance and just want to avoid gluten, you might want to reconsider your decision. There is no evidence that eating gluten is harmful to healthy people. Gluten-free nutrition is also hardly suitable for losing weight or as a diet.

In gluten-free products, the lack of gluten is often replaced by more fat and sugar. The food therefore often contains even more calories and fewer good nutrients. So eating gluten-free is not healthier per se.

Gluten-free food – you can enjoy it without hesitation

At first, it may feel like you can’t eat anything at all if you have to give up gluten. But that’s not the case! There are many delicious alternatives that you can use to replace gluten-containing foods.

If you like to bake yourself, you can simply use gluten-free flour in the future.

In principle, you can also prepare everything that you can bake with wheat flour as a gluten-free alternative. While these alternatives taste a little different and may have an unfamiliar texture, you’ll soon find that they’re still very tasty. If you like to eat bread, you can easily bake gluten-free bread yourself.

There are also many gluten-free alternatives for your breakfast. For example, you can eat gluten-free rolls, porridge made from gluten-free oats or scrambled eggs.

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Yo-Yo Effect: How to Avoid it With a Healthy Diet

The yo-yo effect destroys any success in losing weight. You can find out what is behind the effect, how it is promoted and which diet you can use to maintain your desired weight in the long term in our guide.

With a lot of willpower and discipline, the desired weight is reached, but within a very short time the pounds that have been painstakingly slimmed down are back on your hips. When things go really bad, it’s even more than when you started the diet. This is the yo-yo effect.

The goal of losing some weight is desirable for many people: According to the German Society for Nutrition, 59 percent of men and 37 percent of women are overweight. This is accompanied by an increased risk of a variety of diseases, such as cardiovascular problems.

This is the yo-yo effect

This is how the yo-yo effect is created:
When dieting, you avoid certain foods and often reduce portion sizes as well. The more you restrict your calorie intake, the more your brain interprets an imminent danger from starvation. So to give you a good chance of surviving during a food shortage, your metabolism works more slowly. Muscles are broken down and the basal metabolic rate decreases.
If you have now reached your desired weight after tedious weeks, the restrictions in your diet are a thing of the past. You’re consuming your usual amount of calories again. However, your body still metabolizes them too slowly and puts them on so that you are prepared for the next famine. You’ll be back to your starting weight in no time.
Another problem is that when you eat less, your brain releases stress hormones. When stress persists, cravings and cravings for sweets increase. These have a particularly high glycemic index, which causes the blood sugar level to rise rapidly. Even if saturation occurs quickly, the sugar is immediately stored in the liver. When insulin levels drop, the food cravings begin again.

Prevent yo-yo effect – tips & tricks

The real problem with losing weight isn’t the yo-yo effect, it’s the diet itself. Every body is different and should therefore be treated differently. A diet can never work the same for everyone. In addition, utopian promises tempt you to restrict yourself completely insanely and one-sidedly.

Use these tips to prevent the yo-yo effect:
Give up diets! In order to reduce your weight, you should monitor your diet closely for a few days. What are you eating and drinking? Do you take your time with your meals? Where is hidden sugar?
Approach your diet carefully and slowly. Become aware of which foods are unhealthy and not good for you. Gradually remove them from the menu. This can include replacing fruit juices with unsweetened tea in the first week, for example. Next, the frozen pizza can give way to a healthy evening of cooking with friends. Get used to the change step by step so that you don’t get the feeling that you have to do without something.
In particular, remove ready-made products from your menu and replace them with fresh recipes that you can prepare yourself. We recommend that you use regional and seasonal fruit and vegetables. With short transport routes you can reduce your CO2 footprint. In addition, fruit and vegetables are rich in vitamins and important nutrients.

According to the New England Journal of Medicine, you should eat a high-protein diet and make sure your food is low on the glycemic index. This means cutting out sweet and fatty foods. Instead, you grab too many vegetables, nuts, legumes and tofu. Lean meat or fish is also recommended. However, due to the overfishing of the seas, we advise against the latter.
There is often a deeper reason behind excessive eating habits. Does stress or grief make you overeat? do you eat out of boredom If you are aware of the trigger, you can counteract it more easily. For example, by integrating more relaxation and deceleration into your everyday life.

Eat a balanced diet and lose weight

Here’s what you can do every day to lose weight:

Start your day with a balanced and high-fiber breakfast to lose weight. This fills you up, boosts your metabolism and prevents annoying cravings.
Drink a glass of water before every meal. This fills the stomach and makes you feel full faster.
Don’t over-pack your plate. Try moderate sizes and get a second helping if you’re not full.
Take your time to eat. Practice mindfulness and avoid distractions like the TV or cell phone.
Protect yourself from impulse buying by only going shopping with a list once a week. This saves you additional trips and money.
Integrate movement into your everyday life. Muscles increase your basal metabolic rate and ensure that you burn more calories. You don’t necessarily have to go jogging. Maybe you’ll find a great club in your area or try to walk 10,000 steps a day.

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Home Remedies and Foods for Colon Cleansing

An overview of natural home remedies and foods for colon cleansing. In order to cleanse the intestines really well, there are some tips and home remedies that can really help.

It is possible to do this process yourself at home. After all, the gut is an important principle for well-being and health. If there are problems, such as cramps, flatulence, constipation, or diarrhea, the digestive tract is disturbed and action must be taken.

Problems caused by a strained intestine

A stressed gut results in a properly functioning immune system. After all, the immune system is located directly in the intestine. It may be that performance decreases quickly if the bowel disease is not treated. A targeted colon cleansing that can be done at home is a good preventive measure. A corresponding cleaning can be carried out without an expensive cure.

Unnatural food or drinks or animal products, as well as ready-made foods with many additives, leave negative residues in the intestine. The intestinal flora also suffers. Colon cleansing can cleanse. In this way, all residues are removed. Nevertheless, certain rules should be followed when cleaning the intestines.

There are different forms of colon cleansing

Not every colon cleansing is the same, which means not only increased excretion from the stool. Although it is possible to rid the intestines of residues in this way, proper cleansing of the intestines does not take place with chemical laxatives from the pharmacy.

When emptying the intestines, it is essential to take in plenty of fluids, as well as electrolytes or micronutrients, as these are lost during cleaning. Appropriate food or a special liquid should therefore be taken. They do most of the cleaning work.

The intestinal flora should be strengthened, or the aim is to build up the mucous membranes in the intestine. This allows the body to rid itself of the residue and defend itself against new contamination in the gut.

Proper gut structure after cleansing

After cleaning the intestines, the organ is not fully functional and problems can arise without the right approach. The cleansing itself causes a better basic condition in the intestine. In order for the digestion to regulating itself again via the intestinal flora, the corresponding bacterial strains must be settled. Bad bacteria can settle there just as well.

The flora must therefore recover, which can take some time. The good bacteria grow back and the mucous membranes strengthen, which in turn allows the intestines to clean themselves. You can also use a few tricks to build up and strengthen your intestinal flora.

Proven home remedies for colon cleansing

There are now different products that can be used for colon cleansing. If the colon cleansing takes a relatively long time, this should be done by a doctor. With a gentle method that does not cause diarrhea, for example, there is no need to consult a doctor. For example, aloe vera is an excellent food or home remedy for colon cleansing. With aloe vera, it is possible to gently cleanse the intestines. Alternatively, the juice of a lemon can be mixed into the aloe vera gel.

Cleansing the intestines with fiber

Incidentally, roughage is not necessarily one of the home remedies that can be used to cleanse the intestines, it is more, as the name suggests, ballast for the intestines, these substances have many healthy properties. About 30 g of dietary fiber should be consumed daily. This regulates digestion and prevents constipation.

Colon cleansing alternative with psyllium

So-called psyllium is also a proven means of cleaning the intestines. This is available in many drugstores and pharmacies. The effect lasts between twelve and 24 hours.

Faithful salt for colon cleansing

So-called bitter salt or Glauber’s salt is a rather aggressive form for cleaning the intestines and for detoxification. This variant should be used a maximum of twice a year. A lot of vital substances and a lot of liquid are lost in the process. The function of the intestine is then very limited, which should definitely be considered. With this form of detoxification, the manufacturer’s instructions should be followed. Care should also be taken to drink as much as possible. A good and relatively harmless variant, on the other hand, is colon cleansing with healing earth or the use of homeopathy.

Ginger tea

As we swear by the ginger plant, ginger tea can be prepared to cleanse the intestines. Alternatively, many herbs such as basil, dill, fennel, aniseed, blueberries, licorice root, and thyme can be used for cleansing. The same goes for flaxseed, by the way. Some swear by sea salt, which, like lactic acid bacteria, is excellent for cleansing the intestines.

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Home Remedies and Diet to Fix Iron Deficiency

Below you will find lots of helpful tips for recognizing an iron deficiency in good time and remedying it with natural remedies. With a targeted choice of food and the right know-how in preparation, you can easily improve your iron supply.

Causes of iron deficiency

Low iron levels can have a variety of causes. This includes, for example, taking blood-thinning medication such as aspirin or taking gastric acid blockers for gastritis. Blood loss of any kind, for example, unnoticed gastrointestinal bleeding or menstrual bleeding in women, can also lead to the low iron content in the body. Statistically, women are more likely to be iron deficient.

Sometimes it happens that an iron deficiency is detected, although enough iron-rich foods are consumed. This can be caused by a disturbance in the intestinal flora, which makes it difficult the absorption and utilization minerals. Therefore, a healthy intestinal flora is essential.

Symptoms of iron deficiency

In addition to the general symptoms of iron deficiency such as fatigue, lack of concentration, reduced performance, and susceptibility to infections, there are also specific symptoms that you can use to identify an iron deficiency. For example, when the corners of your mouth are dry or even tearing, when mucous membranes recede and when hair and nails are brittle. Sensitivity to cold, shortness of breath, headaches, and tachycardia can also be an indication of iron deficiency.

Why Treat Iron Deficiency Naturally?

In order to rule out serious organic causes, you should of course consult your family doctor before self-treatment and follow his recommendations. Nevertheless, natural and proven home remedies or, in the case of a mineral deficiency, a dietary adjustment can be very effective. Adjusting your diet also gives you the chance to get to the root of the problem and achieve a long-term, healthy change in diet.

Iron in food

The German Society for Nutrition recommends that adults between the ages of 19 and 51 take a daily amount of 15 mg (women) or 10 mg (men). Adolescents and pregnant and breastfeeding women have an increased daily requirement. After menopause, the daily requirement in women drops to the required daily amount for men. The recommended daily intake for both sexes from the age of 51 is 10 mg per day.

Furthermore, a mixed diet is recommended that contains 1 to 5 mg iron of animal origin (heme iron) and 5 to 15 mg iron of plant origin (non-heme iron). Heme iron is only found in meat and fish, dairy products provide non-heme iron. Studies with vegans show, however, that their iron levels are within the normal range, so it is also possible to meet the requirement of plant-based food, provided certain preparation and combination tips are followed, which you will find in the list below.

1. Include green leafy vegetables in your diet

Parsley, spinach, kale, nettle, chard, Jerusalem artichoke, black salsify, and all types of cabbage contain high amounts of iron. It is advisable to additionally treat leafy vegetables containing oxalic acid since freeze-drying or blanching can reduce the oxalic acid content. Oxalic acid is known to make iron absorption more difficult.

Dried herbs also have a higher iron content than fresh ones. For example, 100 grams of fresh parsley contain 6.2 mg of iron, dried parsley has a value of 97.8 mg per 100 grams. This means that dried parsley is one of the foods with the highest iron content of all, followed by dried mint (87.5 mg / 100 gram).

2. Season with cardamom

Cardamom is the absolute leader in the category of iron-rich foods. 100 grams of cardamom contain 100 mg of the mineral. Due to its intense taste, you cannot consume such large amounts of this spice, but it is a useful addition.

3. Soak legumes before cooking

Beans, lentils, and chickpeas are excellent sources of iron with 6 mg, 8 mg, and 6 mg per 100 grams of dry matter, respectively. However, the phytic acid they contain can impair absorption, so it is advisable to boil legumes overnight in plenty of cold water Soak and drain off the liquid the next day. Repeated soaking also reduces the phytic acid value.

4. Wholemeal bread and cereals as iron suppliers

Our daily bread also has an excellent iron content of 3.9 mg per 100 grams, insofar as the whole grain variant is consumed – thanks to its better composition of minerals and fiber, the iron contained can be better utilized than the iron in white bread.
In principle, all classic wholemeal flours (wheat, spelled, rye, buckwheat, oats, millet) and grains that are mainly grown abroad and imported into Germany (such as the superfood quinoa or amaranth) are very good suppliers of iron.

5. Nuts and seeds as iron suppliers

The same applies here: soak and allow to swell before consumption, then pour off the soaking liquid to reduce the phytic acid content. You should do this especially if you often eat nuts and seeds raw. In this way, you can be sure that you benefit as much as possible from the high iron content of these foods. Nuts and seeds have excellent iron reserves – in nature, these ensure that the seedling is optimally supplied as it grows into a plant. At the top of this category are pumpkin seeds (12.5 mg/100 grams), followed by sesame seeds (10.0 mg/100 grams), pistachios (7.3 mg/100 grams), and sunflower seeds (6.3 mg/100 grams). ).

6. Dried fruits as iron suppliers

Dried fruits also provide a lot of iron. For example figs (4.0 mg), plums (3.9 mg), raisins (3.5 mg), dates (3.0 mg), apricots (2.7 mg).

7. Red meat as a supplier of iron

Beef has about 2.6 mg of iron per 100 grams, pork has an iron content of 1.8 mg per 100 grams.

8. Improve iron absorption through targeted food combinations

The simultaneous consumption of iron-rich foods and vitamin C improves iron absorption. Coffee, cola and black tea make iron absorption more difficult. If you can’t do without them entirely, you should leave at least two hours between meals before and after meals.

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Resistant Starch: These Are its Benefits For a Healthy Diet

Resistant starch has been the subject of increased research since the 1980s and is said to bring some benefits to a healthy diet. Here you can find out what resistant starch is and why it is healthy.

What is Resistant Strength?

Resistant starches (RS) are subspecies of normal cornstarch. Due to their chemical composition, resistant starches are not, or only partially, digested in the small intestine. It therefore has the properties of dietary fiber. Dietary fibers are not digested, but they ensure that your digestion functions smoothly. They also regulate blood sugar levels.

The benefits of resistant starch

Resistant starch enters the large intestine undigested. There it is fermented by bacteria. This process produces a particularly large amount of butyrate, a bacterial metabolite that supports healthy intestinal flora and protects the intestinal wall and its cell walls.

According to some studies, for example by Cummings et al (1996), the consumption of resistant starches has been shown to support intestinal functions and lead to a healthy metabolism.
In addition to the effect on the intestinal flora, resistant starch is also said to help regulate blood sugar levels. According to some studies, it can help keep blood sugar levels low and improve insulin sensitivity.

Which foods contain resistant starch?

There are some foods that naturally contain resistant starch. These include, for example:
whole grain products
bananas
potatoes
legumes
beans
rice
Corn
With a balanced diet, you consume between three and six grams of resistant starch per day. The more processed the foods and the fewer raw fruits and vegetables you eat, the less resistant starch you get from the diet.

However, many studies on the health-promoting effects of resistant starch have been carried out with a daily intake of up to 40 grams of RS per day. Researchers are currently interested in developing processes to add resistant starch to everyday foods.

Special cooking methods to produce resistant starch

According to the BZfE, a study carried out by scientists in Sri Lanka found that the proportion of resistant starch in rice increased tenfold when it was cooked in a certain way.

For this, the rice was cooked with a spoonful of coconut oil for 20 to 25 minutes.
Then the rice should be kept in the refrigerator for twelve hours.
This process converts normal starch into resistant starch. In addition, the calorie content of rice decreases by more than half.
The results of the study suggest that other starchy foods, such as pasta or potatoes, can be manipulated to make them healthier for us through certain cooking methods.

Uses of resistant starch

Scientists and food experts are currently working on the production of foods that contain a lot of resistant starch without special cooking methods. For example, it would be possible to enrich many foods that are actually considered unhealthy with RS, such as:
White bread
breakfast cereals
cookies or cakes.

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Food

Vegan Diet: Advantages, Rules and What You Have to Consider

The vegan diet has many advantages – but also risks. We explain what you have to consider if you eat vegan, what the rules are and how the environment and your health can benefit from them.

Many people label a vegan diet as “radical” or “extreme.” For them it is often not clear why people eat vegan. After all, if you don’t want animals to be slaughtered, you can also eat vegetarian food.

Vegans, on the other hand, not only do without meat and fish, but also all products of animal origin. This also applies to eggs and dairy products, for example.

Why are vegans so strict? Because products other than meat also kill animals. For example, only female animals are necessary for the production of eggs. When the offspring hatch, the male chicks are often gassed or shredded directly. The female chicks are used as laying hens.

The situation is similar with male calves: Since they cannot give milk, they are often slaughtered prematurely. The killing of the young males is closely linked to the production of milk and eggs.

In addition to the killing of many animals, the husbandry conditions are also a common reason for eating vegan. Most farm animals experience suffering and stress when they are kept and raised in factory farms. Many animals are also injured during transport.

Is a vegan diet healthier?

It is not easy to make statements about how healthy a vegan lifestyle is. On the one hand, this is due to the fact that vegan nutrition has not been researched for long. On the other hand, vegans may generally pay more attention to a balanced diet and a healthy lifestyle. What we know:
According to the German Society for Nutrition (DGE), vegans have a lower risk of diseases caused by poor nutrition. Examples include obesity and diabetes.
A plant-based diet can lower cholesterol. This can prevent heart disease, for example.
A vegan diet can help treat obesity, diabetes and heart disease.
The World Health Organization has confirmed that red and processed meat increase the risk of developing cancer. That’s why you should avoid it.
For whom a vegan diet is suitable and for whom it is not depends on the individual. The most important aspects:
A vegan diet in children is controversial and associated with risks. If you want to feed your children vegan, you should inform yourself in detail beforehand and preferably speak to a doctor.
Veganism can also be risky during breastfeeding and pregnancy because nutrient deficiencies can harm your baby. In these phases of life, you should therefore only eat vegan after consulting a doctor.
Eating a purely plant-based diet does not affect performance. Many competitive athletes eat vegan, for example the American professional boxer Mike Tyson.
Like everyone else, vegans must ensure that they eat a varied and balanced diet. The vegan food pyramid can help you with this.

Vegan diet: prevent deficiencies

Certain nutrients occur more often or only in animal products. If you decide to follow a vegan diet, you should find out exactly which plant sources you can get these nutrients from – otherwise you may develop deficiency symptoms. This applies in particular to the following nutrients:
Vitamin D,
essential fatty acids,
calcium and
Iron.
Under the linked articles you can read about the foods in which the substances are found.

It is more difficult with vitamin B12: The vitamin is mainly found in fish, but also in dairy products and eggs. Therefore, if you follow a vegan diet, you may need to take vitamin B12 supplements. Clarify this with your family doctor.

Environmental balance of a purely plant-based diet

A vegan diet requires significantly fewer resources than one that includes animal products. An example explains why this is so:
In order to grow vegetables and grains, the crops must be grown, watered regularly and finally harvested after a few months.
The situation is different with meat or animal products: an animal needs water and feed regularly for years, which in turn has to be cultivated first.
For example, one kilogram of beef contains:
about 5 kilograms of grain,
approx. 15,000 liters of water (for the feed and also for the animal itself)
a usable area of ​​27 to 49 square meters.
The digestion of the cow also produces 22 kilograms of greenhouse gases per kilogram of meat. With a vegan diet, on the other hand, you can reduce your carbon footprint.

Many vegans are accused of polluting the environment by consuming soy products. For this it can be stated:
In fact, the cultivation of soy is often not ecological. According to the WWF, soybeans are mainly imported. 80 percent of the soy used as animal feed in Germany comes directly from South America.
Parts of the rainforest are cleared for cultivation. After the soy has been harvested, the areas mostly lie fallow.
But it is also a fact that most of the soy (98 percent) is used as feed for animals in factory farming. The beans are a popular feed for fattening animals because they gain weight particularly quickly.
Only two percent of the soy grown worldwide is processed into tofu or soy milk at all.
The soy that is processed into food for humans usually grows in Europe. Organic soy often comes from Germany.
Factory farming thus contributes significantly to the deforestation of the rainforest. This is driving species extinction and we are losing an important carbon store on earth.

Nevertheless, not every vegan product is automatically sustainable:
Vegan foods generally cause fewer greenhouse gases than animal products. However, if you buy fruit and vegetables out of season, the environmental footprint of your vegan diet will deteriorate. Because the food has to travel long distances by plane or is grown in heated greenhouses.
For example, when tomatoes (PDF) are grown in a heated greenhouse in winter, they emit ten times more greenhouse gases than locally grown tomatoes during the season.
Even heavily processed meat substitute products are not very ecological. They are processed in many energy-intensive steps and cause packaging waste. Therefore, you should not eat such products too often. In addition, meat substitutes often contain a lot of fat, sugar and unhealthy additives.
Caution is also advised when it comes to trendy superfood: avocado, chia seeds and the like are healthy, but are often flown in from far away. As a rule, there are regional alternatives for these foods, such as flaxseed or hemp seeds.

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