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Dietary Supplements – Useful, Unnecessary or Even Questionable?

The number of dietary supplements available in the drugstore is almost unmanageable – but what exactly is a dietary supplement supposed to do? And can she even do that?

When you look at the shelves of a drugstore or at the advertising of the manufacturers of dietary supplements, you might think that we are all completely undersupplied. According to a survey by consumer advice centers, every third person questioned actually takes food supplements: a little vitamin C for a cold, magnesium for the muscles after exercise, cranberry pills for bladder infections…

It is particularly common for young adults under the age of 29 to use dietary supplements. And around half of those surveyed believe in the health-promoting effects. But does this belief have any basis at all, do dietary supplements really make sense?

What are dietary supplements?

Dietary supplements (NEM) are mostly artificial (food) products that are intended to supplement normal nutrition and that can be bought as tablets, capsules, drops or powders. They contain concentrated nutrients or other substances with a nutritional or physiological effect. These can be vitamins, minerals, trace elements, amino acids, roughage, but also plants or herbal extracts – such as cranberry or aronia extract.

Dietary supplement products are legally classified as “food”, but manufacturers must label them as “nutritional supplements”. You must also provide a recommended daily dose and provide the product with a warning not to exceed this amount.

While dietary supplements used to be advertised mainly on coffee trips, they can now be bought almost everywhere: in supermarkets, drugstores, pharmacies or on the Internet, whether they make sense or not.

Subtle advertising promises for dietary supplements

Since the so-called Health Claims Ordinance (BMEL), manufacturers of dietary supplements are not allowed to simply advertise with health-related claims. With the exception of herbal ingredients, the advertising promises must first be submitted to the European Food Safety Authority (EFSA) and scientifically examined.

So far, about 250 such statements for food supplements have been classified as scientifically verifiable. The majority are statements about vitamins and minerals: For example, manufacturers who add a certain amount are allowed to advertise that vitamin C contributes to the normal functioning of the immune system or that calcium is necessary for the maintenance of normal bones (see consumer advice center).

However, you may not advertise that you want to eliminate, alleviate or prevent diseases. Only statements like “reduces the risk of…” are allowed. And statements for which no evidence could be provided are forbidden.

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Food

How Healthy is Fruit – and Can Too Much Even be Harmful?

Fruit is healthy. But: is too much fruit unhealthy? Experts are now showing when fruit can promote diseases such as diabetes, heart attacks or strokes.

Too much fruit: when does consumption become unhealthy?

According to the fructose even increases the likelihood of developing diabetes, heart attack and stroke. This also promotes obesity and cholesterol levels. But unlike glucose, fructose does not increase blood sugar levels.

This is finally broken down directly in the liver. However, a precursor of molecules is formed here that serves to store fat, as Dr. Philipp Gerber reports. Fat pads are no longer essential for survival these days and are therefore superfluous. They are considered unsightly, annoying and harmful to health.

Fructose has no direct benefit for the organism and, in large quantities, could stimulate substances such as uric acid, which can increase blood pressure and cause mild inflammation in the vascular system. This increases the risk of heart attacks and strokes.

Fruit does not provide any proteins, fats or B vitamins

According to the nutrition expert Birthe Wulf, the fear that the high sugar content of fruit can have a negative effect on body weight is rather inappropriate towards Edeka. In general, the more calories we consume, the more we should consume.

Among these 5 foods there is even a fruit that is said to promote weight loss. Anyone who thinks that they can only eat fruit is also wrong, because this would lead to an undersupply of vital nutrients such as fat, proteins and B vitamins. Bananas, pears and the like do not contain enough of these or none at all, but our body urgently needs them for metabolism.

In the right amount, fruit is completely harmless and really keeps us fit. Experts usually recommend the “five times a day rule”. This states that a daily consumption of three servings of vegetables in relation to two servings of fruit represents an ideal nutrient supplement.

Fructose can be dangerous: Negative effects from sweetened drinks

The levels at which fructose becomes problematic come primarily from sweetened beverages like soda, but also honey and orange juice. Consuming these sweet products over a longer period of time can have negative effects. However, there are also some types of fruit, some of which should better keep your hands off.

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Cooking Tips

Freeze Kale: is it Even Necessary?

Freezing kale is a good idea when there is a large supply in winter. But does the local superfood really belong in the freezer?

Why you should prefer fresh kale

When you freeze kale, its consistency and texture change: the water contained in its cells crystallizes in the freezer. Over time, larger ice crystals form that damage the cell structure of the kale. Frozen kale then loses its crispness. This may not matter so much with braised kale, but it makes frozen kale unsuitable for salads or pan-fried dishes.

In addition, your freezer consumes a lot of electricity. Now it doesn’t make a significant difference in energy consumption whether you freeze an additional pack of kale or not. However, if you generally freeze less food, you can switch to a smaller freezer for the next purchase or maybe even get by without it. If you switch to a more energy-efficient device, it usually pays for itself after one to two years.

If you are faced with the choice between fresh and frozen kale in the supermarket, it is best to choose the fresh kale. Only ever buy as many fresh vegetables as you will use. This way you avoid having to throw away leftovers. In addition, fresh kale usually tastes better than the frozen version.

How to properly freeze kale

Maybe you grow kale yourself or have large amounts of it at home for other reasons. Then it is definitely better to freeze the kale than to let it spoil. Follow these instructions when freezing fresh kale:
Wash the kale thoroughly to remove any dirt or sand residue.
Remove the kale leaves from the main stalk.
Blanch the kale leaves in heavily salted and boiling water for 2 minutes.
Quickly cool the kale in an ice water bath. This will stop the cooking process and keep the green color.
Drain the kale well and cut into bite-sized pieces.
Pack the kale in a freezer bag or mason jar and freeze it in your freezer.
It’s extremely important that you don’t freeze the kale without first blanching it. If you blanch vegetables, you kill vitamin-splitting enzymes and spoilage germs. This way, the kale will last longer in your freezer and most of the vitamins will be preserved.

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