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What Does Healthy Eating Mean?

More and more people are dealing with healthy eating for the sake of their health. But what does a healthy diet actually look like? EAT SMARTER explains.

Eating not only serves to satisfy our needs and maintain the functionality of our body but can also be a pleasure and connect people. However, when diet affects our weight, it can also become a test of patience. But what exactly is a healthy diet and how can it be delicious? We have taken on this major topic and collected everything you need to know about healthy eating.

What does healthy eating mean?

There is no uniform definition for this. First of all, the term “healthy” must be considered a little more closely. This means that the daily food intake should consist of foods that provide nutrients that the body needs to function daily. But the choice of food plays a decisive role here (more on this in Chapters 2 and 5). Overall, the menu should contain more plant products such as fruit, vegetables, or legumes than animal foods such as meat, milk, and dairy products. The choice of drinks is also part of a healthy diet. Other factors, such as getting enough exercise, contribute just as much to a healthy life as diet.

The combination of all these factors can also be described as a balanced diet. Balanced in the sense of a balance between the intake of the right amounts of essential nutrients and an overall healthy lifestyle that includes plenty of exercises, a healthy level of stress, and moderate consumption of stimulants (alcohol, cigarettes).

How does a healthy diet work?

  • The topic “How do I feed myself properly?” is always controversial. While some prefer to rely on their own experiences and needs of the body, there are others who jump on every diet trend such as low carb or paleo. However, the German Society for Nutrition developed a good guideline for a healthy diet a long time ago. This includes ten rules, which we have summarized for you below:
  • Use the variety of foods: There is a very large selection of foods that add variety to our diet and also replenish our nutrient balance. Because no food has all the nutrients. However, the majority of your daily diet should consist of plant-based foods. Animal products such as milk and meat are more likely to be seen as “side dishes”.
  • Five times fruit and vegetables a day: The DGE recommends three portions of vegetables (about 400 grams) and two portions of fruit (about 250 grams) per day. Legumes such as beans and lentils are also included and, with their fiber, ensure a long-lasting feeling of satiety. Dried fruit can also replace a portion of fruit. However, this should be smaller because the calorie content is higher.
  • Consume whole-grain products: Whole-grain foods such as pasta, rice or flour are significantly richer in fiber and nutrients than white flour products. Not only do they keep you full for longer, they also contain many more important nutrients such as minerals and trace elements. Potatoes that are not heavily processed (ready-to-eat meals such as French fries or rösti are not suitable due to their high-fat content) are also a very good source of carbohydrates.
  • Animal products as a supplement: Animal foods such as sausage and meat products, fish as well as milk, and dairy products are to be seen as a supplement to the vegetable component of the diet and are particularly important for the vitamin B12 requirement. Dairy and dairy products such as cheese and yogurt should be consumed daily as they are an important supplier of calcium. Calcium is important for building bones and teeth. The DGE also advises eating fish once or twice a week because of the iodine and omega-3 fatty acid content. For weekly meat consumption, it should not be more than 300 to 600 grams of sausage and meat products (depending on the calorie requirement). Eggs should also be eaten in moderation.
  • Prefer healthy fats: These are mainly found in plant products. Animal fats mostly contain saturated fatty acids, which can have a negative effect on our blood fat. In vegetable fats, there are more unsaturated fatty acids. These have many positive effects on our health. It is also important to pay attention to hidden fats, which can be found in sausage products, for example.
  • Sugar and salt in moderation: Sugar not only has a high calorie content, but also no nutrients. Eating too much sugar increases the risk of diabetes and obesity. Sugar alternatives like dried fruit or honey can be a good alternative. Salt should also not be consumed in large quantities. The DGE advises no more than 6 grams per day since salt increases blood pressure and draws water out of the body.

  • Drink plenty of water: Sufficient fluid intake every day is essential for maintaining the functionality of our body. The guideline for this is 1.5 to 2 liters per day. Water and unsweetened tea are particularly recommended here since sweet drinks such as soft drinks or fruit juices contain unnecessary calories, and a large amount of sugar and carry the risk of diabetes and obesity. Alcohol should also be consumed in moderation. The DGE recommends consuming no more than 10 grams of alcohol for women and 20 grams (equivalent to half a liter of beer or 250 milliliters of wine) for men per day. Daily consumption should be avoided, however, as this increases the risk of cancer.
  • Gentle preparation: When preparing food, it is important to pay attention to a gentle and low-fat preparation method. Many vitamins and nutrients are water-soluble or heat sensitive. Important nutrients can therefore be lost if the water is heated up or boiled (e.g. potatoes). Gentle preparation methods such as steam cooking or steaming are to be preferred. High-fat methods such as frying should also not be used regularly.
  • Eat consciously and mindfully: Enjoying the meal and being aware of what is being eaten is an extremely essential factor for a healthy diet. It is also important to take enough time to eat and eat the food slowly. Because only after 20 minutes does a feeling of satiety set in. So if you eat very quickly, you eat more food in the West. It is also beneficial to chew well so as not to make it too difficult for the stomach to digest.
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Eating without Carbohydrates: This is How it Works

Low-carb nutrition – i.e. a diet with no or only a few carbohydrates – is no longer an insider tip. But which ingredients can be used to replace bread, pasta, and the like in everyday life? The siblings Alex and Anne from “Eating Without Carbohydrates” is also dealing with this question. In an interview, they tell us more about their favorite recipes, how their blog came about and why a low-carbohydrate diet doesn’t automatically mean giving up.

How did the idea for “food without carbohydrates” come about?

Alex: The whole idea was a mixture of a bet with my sister and my nutritional situation at the time. I created several Facebook fan pages with my sister. To put it simply, “Eating without carbohydrates” had several hundred fans practically overnight…and without any posted content – ​​so it was clear to me that I urgently needed a website with recipes. Fortunately, I’m a media designer and was able to implement it directly in a night session.

Why do you eat low carb?

Alex: For me personally, low-carb is the perfect balance for my training days. Because on these days, carbohydrates are not only allowed to me but also an integral part of my diet. Understanding what happens in the body with the right amounts of nutrients is just plain fun. Anne is more vegan/vegetarian-oriented.

What can we expect from “eating without carbohydrates”?

Anne: We geared the recipes and the whole concept behind “food without carbohydrates” to the long-term goal of a healthy diet. This means that carbohydrates are of course also allowed here. The name is not to be taken literally. However, we do not limit the amount to a few grams per day (as with many other low-carb diets), but are a bit more generous. What we want to convey: is low-carb with “eating without carbohydrates” is not a diet, but a long-term and balanced form of nutrition.

So low-carb and indulgence don’t have to be a contradiction in terms?

Anne: No, absolutely not. Especially if you still have some leeway with the carbohydrates. The thought that enjoyment is neglected here is actually more than wrong.

What (positive/negative) memories do you have of your first attempts at cooking?

Alex: Especially in the area of ​​”low-carb baking” it took a while. A lot went wrong here at the beginning. The worst but also the funniest memory is an exploded mug cake from the microwave.

So I would recommend the baking area to advanced low-carb fans. Precisely because a lot of conventional foods (such as flour and sugar) have to be replaced here, this is not so easy. Just because another product (and there are many) has the suffix “-flour” does not mean that it can also be used 1:1 like normal flour. Otherwise, it would be very useful. It doesn’t matter whether it’s almond flour, coconut flour, or guar gum…each behaves differently in terms of water retention and quantity.

In most low-carb dishes with very common ingredients, however, the ingredients do not differ from other “normal” recipes. So there are no difficulties with the preparation here – provided you can cook a bit.

How did you learn to cook in the first place or was it in your genes?

Anne: We actually always cooked together with the family when we were children. For us, it was just time together in the kitchen and then eating. So I would say that we learned cooking skills from grandma, grandpa, and our parents. Incidentally, these do not go beyond any normal limits. If you are interested in it and have fun with it, that’s actually all you need.

Do you have to be strict with yourself to eat like you?

Anne: No, and that’s exactly what our concept is: It’s by far not “as strict” as comparable diets or programs. Of course, discipline is also part of it on many days and you have to clench your teeth from time to time, but after these situations, you feel all the better. And if you don’t make it, that’s part of it as well. Unfortunately, the quality of life should not be included.

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Study Shows This Simple Eating Trick Will Keep You Happy and Healthy

Good food is well known for making us happier inside and out. A study shows how a simple trick can increase this effect.

Basics of the study

Every person has a different way to feel more comfortable. While for some it is relaxation methods such as yoga or meditation, others rely on sports, painting or talking to friends. But it is not uncommon for people to feel completely at ease after a delicious meal.

Based on the assumption that good food makes you happy, Edith Cowan University (ECU) initiated a study to prove that there is a connection between good food and our mental health.

A total of 657 people took part in the study, each of whom underwent a seven-week cooking course focused on preparing healthy food. After completing the cooking course, it was examined to what extent participation in the program affected general, but also mental health and subjective vitality. The term “subjective vitality” includes, among other things, perceived energy, willingness to perform and zest for life.

Cooking yourself: Good food should make you even happier

The results were impressive: The participants not only had a higher self-confidence when it came to cooking in general, but even adopted new and healthy eating habits in everyday life. In all three areas that were examined after the study, positive effects were found in the test persons: in general, but also in mental health and subjective vitality.

Basically, the study shows that there is a connection between health and healthy eating. Significant for an improvement in nutrition is not only healthy cooking, but also cooking at home – which increases the good feeling even more. According to the researchers, such nutritional improvement is also a way to combat mental health problems, obesity and other metabolic health disorders.

How much time is invested in cooking and the quality of the ingredients used is less relevant. It’s more about consciously turning to healthy cooking and doing something good for yourself; for example, just eating more fruit and vegetables can have a big effect.

Conclusion

In summary, it can be said that a healthier diet can be implemented at home and can have a positive effect on your physical and mental health. The question of how food can make you happier can be answered easily: Cooking at home is fresh, healthy and fun.

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This is What Happens to Your Body When You Stop Eating Meat

Happy without meat: Consciously avoiding meat is becoming more and more popular around the world. But what actually happens to our bodies when we give up meat?

The effects of not eating meat are many. The body reacts in the following way:

Weight loss: Those who do not eat meat lose weight more easily and quickly.
Lowering the risk of cancer: Red meat is suspected of being carcinogenic. The body fat percentage also plays a role here.
Healthier intestinal flora:
Better Body Odor:
A disadvantage:

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Eating Slowly is Healthy: This is How You Succeed

Child, don’t sling like that! Eating slowly has been taught to many of us from an early age. But why? We clarify: Eating slowly actually has health benefits. We reveal which ones.

That’s why eating slowly is healthier

People have less and less time and are constantly under time pressure. This also has an effect on the food: people eat faster and faster, and that has consequences. We explain why slow eating is so healthy and what else you can do wrong when eating.

There are a few reasons to eat more slowly. In the following we will tell you what they are.

Nutrients are better absorbed: Actually quite logical: If you are slower, you chew your meals more thoroughly. The better your food is chewed, the more digestible it is. The nutrients in well-chewed food can be better absorbed by the body because digestion begins with chewing: food and saliva are mixed in the mouth during chewing. There are enzymes in the saliva which already begin to break down the meal. Also, the slower you eat, the better prepared your stomach is to digest incoming food, so your body conserves energy as well. Eating slowly ensures that your body is getting everything it needs.
Less digestive problems: If you eat slowly, you produce more saliva. As already described, this relieves the stomach of work. When you decongest your stomach, you reduce the risk of abdominal pain or other digestive problems. In addition, when you eat quickly, more air is swallowed, which can lead to flatulence.
More enjoyment: Not only wine develops its full aroma only when you keep it in your mouth for a while. Even with some types of vegetables, the full aroma is only unfolded after half a minute by the oral bacteria, as researchers from Switzerland found out. As a result, slow eaters also have an advantage in terms of taste. In general, if you eat more slowly, you will enjoy your meal more. So the slower you eat, the more enjoyable your meal will be. That fact alone is worth the time investment, right?
Relieve Stress: When you just focus on your meal, you forget the stress of everyday life for a while. Concentration is a good keyword: many people do exactly that wrong. Anyone who watches television, surfs the Internet or reads a magazine while eating not only loses the sensuality of eating, but also loses the meditative effect of eating. Despite your habit, try not to do anything while eating. You will quickly notice the effect.
Weight Loss Through Eating Slowly Now let’s move on to what is probably the number one reason many people eat slower: weight loss. In fact, if you eat slower, you lose weight. Japanese researchers from Osaka University found that people who eat quickly are almost three times as likely to be overweight as slow eaters. According to studies from the University of Rhode Island, a slow meal consumes about 10 percent fewer calories than a fast one. Read here: Eat slowly to lose weight. There is also a simple reason for this: our brain only notices that we are full after about 15 to 20 minutes. So if you eat too fast, you often eat more than your body needs and thus gain weight quickly. By the way: Eating slowly is also easy on the wallet. Someone who eats slowly eats 10 percent fewer calories and needs to buy less food accordingly. This is quickly noticeable in the supermarket and especially in the restaurant.

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Period Cravings: How to Avoid Binge Eating

Cravings during and during your period. Every woman knows this sudden craving for chips, chocolate or other sweets. The greed is often so great that a single portion of these snacks is hardly enough to satisfy it. What is the female body trying to tell us? Now there is an explanation for this problem.

Deficiency symptoms as a trigger for cravings?

Shortly before menstruation, there is a lack of magnesium, which should be covered by the food cravings. For example, very dark chocolate with a high cocoa content contains a lot of magnesium. In addition, the body produces more cortisol just before and during the menstrual period than usual.

This increases insulin levels, increasing cravings for sweets. As cortisol levels rise, serotonin levels fall. This is a hormone-like substance that is responsible for various organ functions and healthy sleep.

Outside the period, with a normal serotonin level, women are more relaxed and less prone to stress than during the menstrual period. To compensate for the stress, the body looks for foods containing serotonin, such as chocolate.

Tips against food cravings:

Changing your diet just before and during your period
If chocolate exclusively with a high cocoa content
Consuming healthy foods rich in magnesium and serotonin, such as:
Oats contain a lot of magnesium
Whole grain products contain a lot of magnesium
Nuts, contains a lot of magnesium and serotonin
Seeds/pips, contains a lot of magnesium and serotonin
Legumes, contains a lot of magnesium and serotonin
Fish, good for menstrual problems
Beef, good for cravings
Bananas are high in serotonin
Mushrooms, contains a lot of serotonin
Cottage cheese, good against cravings
green vegetables, like broccoli or beans
Potatoes, contains a lot of magnesium
unsweetened drinks

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Increase Libido by Eating: These 10 Foods Will Make You Want to Eat Again

Can Food Increase Pleasure in Bed? Yes, our diet actually has an impact on libido.

Increase libido: Better sex is also a matter of diet

“To seduce a person, all you have to do is serve the right food,” goes the old myth. Now many might think: A good meal might help to build a romantic mood, but not to have good sex.

But is that really true? No, because there are actually some foods that actually have a positive effect on our hormones and libido. For example, they produce more testosterone or stimulate blood circulation.

Some products can also be combined to get the maximum pleasure-enhancing effect.

#1 Ginger

In China, the ginger root has long been considered a herbal aphrodisiac. The pungent ingredient is used to invigorate or increase libido. It has an irritating and stimulating effect on sexual desire, sexual pleasure and the genitals. When drunk as a tea, the ginger root is mild, but when rubbed in, peeled or as an oil, it can enormously increase physical arousal and lead to a more intense orgasm.

#2 Cinnamon

Cinnamon is very popular in sweet dishes and Christmas treats. But to spice up your love life, the powder is also very good. In the past, the spice was used as a stimulant because cinnamon promotes the production of pheromones. These are endogenous hormones, which are also known as so-called sex messengers and thus increase sexual desire.

#3 Champagne

Champagne and other alcoholic beverages stimulate desire and reduce inhibitions. Small amounts have a sexually stimulating effect and increase hormone levels in women, which leads to a greater feeling of pleasure. In champagne, the carbon dioxide also stimulates the nerves in the tongue and mouth. But you shouldn’t overdo the alcohol consumption under any circumstances, because otherwise the shot will backfire. Incidentally, the champagne can be perfectly combined with a few pomegranate seeds, as these also sensitize the genitals.

#4 Chocolate

The Aztecs called chocolate “food of the gods” and even today the aphrodisiac effect of the cocoa bean is not disputed. The snacking leads to a release of endorphins. These form sex hormones and lead to a higher libido. To really get in the mood, the Aztec love potion would be a solution. Hot chocolate with real vanilla, because vanilla stimulates sexual desire.

#5 Spinach

This should be of particular interest to men, because spinach protects against constriction of the blood vessels due to its large proportion of iron and magnesium. As a result, the man lasts longer during the act and the blood circulation works properly.

#6 Chili

Spicy dishes with chili are best for stimulating blood circulation. The sharpness releases endorphins, which really get the blood pumping. The happy hormones also get the circulation going, which is a nice side effect. Chilies are often referred to as a natural aphrodisiac, but don’t overdo it or you’ll be sweating. Also, make sure you wash your hands before making love, otherwise it could get uncomfortable – for you and for your partner.

#7 Avocados

The trend fruit should not be missing in sex life either. The Aztecs referred to the avocado as “the fruit of the testicle tree” and even then considered it to increase lust. Due to the vitamin E and unsaturated fatty acids it contains, the avocado stimulates blood circulation, but also stimulates the sense of irritation. The amino acid in the avocado is converted into the happiness hormone and thus creates exciting thoughts even before sex.

#8 Fish

Fish lovers will probably last longer in bed, because the omega-3 fatty acids ensure good blood circulation and prevent exhaustion. Salmon in particular makes you want to eat it for a long time and keeps lovemaking going for a lot longer. Thanks to the vitamin D it contains, the fish eater provides himself and his partner with inexhaustible, longer-lasting pleasure.

#9 Watermelon

It is already known that a melon is not only a delicious dessert, but is also considered healthy. But due to its high levels of amino acids, agricultural researchers at Texas A&M University found that it affects blood vessels throughout the body. The well-known summer snack will not only remain popular at the bathing lake, but will also be available as a dessert to take home on the evening of a date, because the cool melon leads to a higher libido.

#10 Celery

Sounds funny, but it’s true. This is because celery contains butyl phthalide. This substance has a calming and relaxing effect and is known to play an important role in sex. Celery is often described as one of the most natural and well-known sexual enhancers. In addition, the tuber should contain hormone-like substances that are similar to male sexual attractants. From a sexual point of view, celery should not be underestimated as a lust-enhancing food.

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Healthy Eating in Autumn and Winter: You Should Avoid These 11 Foods

Especially in autumn and winter it is not advisable to buy fruit and vegetables indiscriminately. What looks harmless and tasty at first glance can even be harmful to health on closer inspection. We explain which 11 foods you should better avoid.

Diet in autumn and winter: These 11 foods are bad for you, those around you and the environment

Even in autumn and winter, our refrigerators and fruit baskets are well stocked. But: often with the “wrong” foods. Anyone who is mindful when shopping is not only doing something good for their own health, but also for the environment and those around them.

1. Strawberries

Unsurprisingly, strawberries are no longer in season in autumn and winter and therefore mainly come from abroad, such as Spain. However, these plantations have often been criticized for exploitative working conditions, massive use of pesticides and questionable irrigation methods. Be careful with strawberries from Germany. In this country, these only mature with considerable electricity consumption and are therefore not an environmentally friendly alternative.

2. Imported apples

Imported apples are generally not recommended and basically unnecessary. In any case, fresh apples from the region are available until mid-December, which do not have to be refrigerated using a lot of energy.

3. Green salad

Lettuce, iceberg lettuce or Batavia are less recommended in autumn and winter. They come from heated greenhouses and end up in the store “immature”. They not only contain less taste, but also fewer nutrients such as vitamins and phytochemicals and should therefore ideally not be consumed at all.
Fortunately, other salads are in season: lamb’s lettuce, chicory, endive or purslane can end up on our plates without worry.

4. Imported nuts

Unfortunately, many types of nuts also come from abroad and should therefore be avoided. However, we also grow nuts: walnuts and hazelnuts are particularly recommended and healthy.

5. Conventional citrus fruits

Residues of pesticides and preservatives are repeatedly found in conventional citrus fruits such as oranges, tangerines and lemons. Manufacturers often cheat and write “untreated” on their goods, even though they use pesticides. Prefer to buy fair trade organic fruit.

6. Conventional ACE juice

Many people like to drink an ACE juice in the morning and hope that they will do something good for themselves. But the fruit content in normal ACE juice is only between 20 and 60 percent. Water, sugar or sweeteners are often added. However, the added vitamins usually come from the laboratory and are therefore not necessarily recommended. If you like to drink fruit juices, it is best to use organic not-from-concentrate juices.

7. Tomatoes

Tomatoes are very popular. Unfortunately, in the cold season, almost all of them come from Spain, France or the Netherlands, where they are grown in greenhouses. The better alternative: organic tomatoes from the jar. These are harvested when ripe and therefore taste a lot better than imported goods.

8. Cucumbers

Cucumbers are also not recommended in autumn and winter. They are in season with us from June to the end of October. The imported goods have fewer healthy nutrients and long transport routes. You can often find cucumbers in the supermarket only wrapped in plastic so that they are better protected during transport.

9. Zucchini

Although the zucchini belongs to the pumpkin family, it is only in season from June to the end of October. Therefore: Better to use Hokkaido or Butternut. These are also available from us until December.

10. Conventional tea

Exploitation, discrimination and poverty are the order of the day in conventional tea plantations. Therefore, you should be particularly careful when shopping for tea. It is best to only buy black and green tea from fair trade and with the EU organic seal.

11. Imported Grapes

We also have to say goodbye to delicious grapes. From November, grapes mostly come from South Africa, India, Chile, Peru or Brazil. Conventional grapes are also often heavily contaminated with pesticides. Grapes should therefore primarily be bought regionally, during the season and in organic quality.

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Nutrient Deficiency Despite Healthy Eating? With These Foods You Improve The Bioavailability of Your Body

How well does your body utilize vitamins and minerals from food and dietary supplements? To find out, it is important to know your own bioavailability.

What is bioavailability and how does it affect nutrient deficiencies?

One speaks of bioavailability when it comes to how well certain substances, including micronutrients such as vitamins and minerals, can be absorbed by the body. In other foods, vitamins and minerals are integrated into the respective cell structure. They are part of the so-called food matrix. Bioavailability refers to how easily substances are released in the body and in what quantities they can be absorbed, absorbed and used further.

In the form of dietary supplements, you can take vitamins, minerals and other substances in concentrated form to supplement your diet. The substances are usually not integrated into a matrix, but are present in an isolated form. The body thus has easier access to the supporting substances and can continue to use them directly because it no longer has to decode the matrix.

When dosed correctly, dietary supplements are no more unhealthy than the naturally occurring vitamins and minerals found in food. The chemical structures are identical. Therefore, the human organism cannot differentiate between the two. However, according to Verbraucherzentrale.de, the products are neither tested for effectiveness nor for safety by the manufacturers or official authorities and can be harmful to health in the event of an overdose, previous illness or in combination with medication.

Possible reasons why the bioavailability can be disturbed

There are certain factors and nutrients that can significantly affect bioavailability, making it difficult or impossible for the nutrients contained in a food to be utilized. These can interfere with the digestion of micro and macro nutrients
they compete for the same transport system,
change the chemical form of the nutrients contained in food,
which bind nutrients and make them unusable for the receptors in the small intestine.
In addition, the following factors influence bioavailability:
ingestion of alcohol
Physical activity, stress, illness
Previous operations of the gastrointestinal tract
The health of the intestinal flora
The additional intake of medication or dietary supplements
The duration of chewing food
The combination of foods
age and gender
Possible consequences of a nutrient deficiency with disturbed bioavailability: Iron deficiency can lead to general weakness, a weakened immune system and impaired brain function. Calcium deficiency manifests itself in the long term as osteoporosis. In adults, vitamin D deficiency leads to muscle weakness, a weakened immune system, weak bones and an increased risk of fractures and cancer. Children may experience stunted growth and weak bones. Common symptoms of vitamin B12 deficiency are enlargement of red blood cells, impairment of brain functions and increased homocysteine ​​levels, which can lead to various diseases.

Which substances inhibit bioavailability?

Bioavailability can deteriorate not only through the wrong food supplements, but also through food. Alcohol, coffee and vitamin B1 impair the absorption and utilization of vitamins. Another factor that can negatively affect bioavailability is the battle of two nutrients for the same absorption pathway, according to a study by the University of Chile. For example, copper and iron inhibit the absorption and processing of zinc.

Oxalic acid inhibits the absorption of iron, zinc, magnesium and calcium. It is found, for example, in spinach, chard, rhubarb, almonds and sweet potatoes. Tip: If you enjoy eating these foods, heat them up before eating to reduce the oxalic acid content.
Phytates are found in grains, legumes, seeds and nuts, which should actually be on the daily menu. Tip: By soaking, fermenting or sprouting you improve the bioavailability of these foods.
Protease inhibitors are found in legumes. They can significantly reduce the bioavailability of protein-rich foods by inhibiting the metabolism of protein-splitting enzymes.
Lectins are also considered disruptive. The substance can cause inflammation in the intestines. It is found, for example, in legumes, cashew nuts, peanuts, cereals and tomatoes.
Polyphenols are found, for example, in tannins (tannins), coffee, green or black tea. They can reduce bioavailability if consumed with a meal.
To avoid such reactions, you can pay attention to the ingredients on the packaging when buying food. If these substances are present, you may want to look for an alternative.

This improves the bioavailability

When choosing, preparing and assembling food, keep a few basic things in mind in order to be fully productive again and to fully exploit the nutrient potential of your healthy and varied diet.

Good combinations for optimal nutrient absorption would be:
Oatmeal with fruits, nuts and seeds
Cereals with orange juice or vegetables rich in vitamin C
Lentils or beans with parsley and paprika
Spinach with lemon or fruit
Some vitamins and minerals can influence each other and increase bioavailability: For example, calcium with vitamin D or iron with vitamin C. Legumes should always be cooked before consumption, as they are toxic when raw and can cause intestinal inflammation. Tip: You can also increase your bioavailability with sunshine vitamin D.

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Risk of Poisoning From Green Beans: What You Should Definitely Pay Attention to When Eating Them

Green beans have a reputation for being a very healthy protein bomb. But under certain circumstances, the delicious garden vegetables are poisonous. Even the Bavarian consumer advice center warns.

Why green beans are poisonous

Unlike most vegetables, green beans cannot be eaten raw. They owe this fact to a specific component of the bean: phasin. The toxic molecule is a protein compound that, according to the Bavarian consumer advice center, is found in many types of fruit and vegetables. In comparison, however, raw beans contain a particularly large amount of phasin.

Phasin is actually a substance that is supposed to protect the beans. Plants have a variety of natural defense mechanisms against predators. Some rely on spikes, for example, while others prefer toxic substances. Even though green beans have been cultivated for centuries, they still contain their natural defenses.

The different defense mechanisms of plants do not all work in the same way. Beans and their phasin cause red blood cells to stick together and thus impede the transport of oxygen in the blood. In addition, phasin damages the epithelial cells in the intestine and thus disrupts the absorption of nutrients.

What does eating raw beans do?

The phasin thus hits sensitive areas in the body and can cause significant reactions. However, the reaction to the poison depends on the amount consumed. Eating some raw beans can cause mild stomach upset, intestinal inflammation, headaches, nausea, vomiting, and diarrhea

Consuming large amounts of raw beans can also lead to death. According to the Bavarian Consumer Center, the first symptoms appear after about two to three hours. However, signs of bean poisoning can vary in severity.

Because of their low body weight, children are particularly at risk. For them, a very small amount of 5 to 6 raw beans is enough to be deadly. Children should therefore be made aware of the danger if, for example, they play with beans in a garden. Should a case of poisoning nevertheless occur, medical advice must be obtained as quickly as possible, if necessary via the poison control center.

Phasin poisoning is easy to prevent

For all bean lovers, however, the all-clear is clear: fortunately, phasin is not very persistent
Incidentally, the steam cooker often used for vegetables is not suitable for beans. The gentle cooking process does not reach the required temperature to completely destroy the phasin. Green bean blanching water must also be discarded as it contains a significant amount of phasin.

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