Breaking
FoodNerdy Recipes Management System
Tag

Foods

Browsing
Food

Hidden Calorie Bombs: These Supposedly Healthy Foods Make You Fat

When trying to lose weight, here are 7 foods you should know: They’re healthy, but they still contain hidden calorie bombs that can sabotage your summer diet if you’re not aware of it.

Losing weight not working? These 7 foods could be to blame

In general, when you take a closer look at the nutritional information, industrially processed and preserved products often have a high fat or sugar content. Sugar or other flavoring agents are added to most industrially processed foods, which leads to a high number of calories. The principle applies: homemade is always best!

In the following we have put together an overview of the foods for you that have significantly more calories than you would think at first glance.

You should not eat too much of it, especially not if you are on a diet, otherwise you may not be able to achieve the desired weight loss success.

1. Dried fruit

As a substitute for unhealthy sweets such as chocolate & co., many people like to use dried fruit. They are also a varied topping in yoghurt, smoothies or muesli. However, the dried version is not as healthy as fresh fruit: Depending on the type, the latter contains 15 to 20 grams of natural sugar and some fiber. Already 30 grams of dried fruit (about three to four dates) have about the same amount of sugar. A large amount of dried fruit is eaten faster than one or two fresh apples, pears or tangerines.
If you need a snack substitute for the usual chips in the evening, you should reach for vegetable sticks. Carrots and kohlrabi are ideal for crispy, fresh, healthy snacking fun.

2. Fruit Juices

“From today on I’ll leave out soda and cola and only drink fruit juices, then I’ll definitely lose weight in no time at all!” Something like this is a widespread misconception that has led countless people who want to lose weight into the calorie trap. Fruit juices are real calorie bombs: a glass of orange juice (100 ml) has 45 calories, apple juice 46 calories, pineapple juice 53 calories. For comparison: A glass of beer (100 ml) has 43 calories, cola 41 calories, soda 40 calories.

Fruit juice contains an incredible amount of fructose. The good news is that fructose is processed differently by the body than conventional liquid sugar from soft drinks, for example. That’s why fructose doesn’t hit the hips quite as quickly. The bad news is that around 30 percent of Germans suffer from fructose intolerance. The consequences are a feeling of fullness, flatulence and diarrhea, but also lack of concentration and moodiness.

Tip: If you want to drink fruit juice, it is best to make a spritzer out of it: depending on the mixing ratio, you can easily halve the calorie content. In addition, a juice spritzer is much better as a thirst quencher than the pure, sugar-sweet juice.

3. Smoothies

The creamy consistency is already in the name: the term “smoothie” is derived from the English word “smooth”, which means “smooth” or “soft”. Herbs, fruits, milk and seeds are typical ingredients of the pureed drinks – and almost all of them are healthy and nutritious.

But: Smoothies from the supermarket can turn out to be real sugar bombs. According to the Fit for Fun portal, they can contain up to 800 calories and 60 to 80 grams of sugar. The problem: A smoothie usually contains a lot of pureed fruit – and fruit contains a lot of fruit sugar (fructose).

According to the Federal Center for Nutrition, self-mixed smoothies based on green vegetables such as celery and spinach or wild herbs such as nettles and dandelion are best. You can also add a teaspoon of honey to sweeten it. Try our green smoothie with kale and cucumber.

4. Nuts

Nuts are also generally known as healthy fillers, but they should only be consumed in moderation. While all types of nuts contain healthy fats and valuable nutrients and are good for the heart and blood vessels, they also contain a lot of calories. According to the Federal Center for Nutrition, a 100 gram portion of hazelnut kernels contains 644 kilocalories, for example, while the same portion of chestnuts “only” has 196.

100 grams of roasted peanuts also contain 585 kilocalories – and such a bag or a can from the supermarket is quickly plastered.
Especially when you are on a diet, all types of nuts should only be eaten in small portions.

5. Dips

As a complement to carrot, cucumber or pepper sticks, dips appear almost perfect. But even in this actually sensible and healthy snack side dish, fat and calories can hide in large quantities.

Good advice: stay away from dips from the refrigerated section. Pre-made dips often contain loads of oils, fats, sugars and preservatives. Homemade dips are better and healthier. Yoghurt, low-fat quark and fresh herbs can be mixed into a tasty cream with few calories in just a few minutes.

6. Black Rice

Black rice is considered healthier compared to white rice because it contains more protein and fiber. Nevertheless, if you eat too much, you quickly fall into the calorie trap, since black rice also has a high proportion of carbohydrates.

The black version is therefore not suitable as a diet alternative to white rice.
The consumption of only half a cup of rice per day is recommended, which should serve as a tasty side dish in healthy dishes. Therefore, it is better to eat a little more vegetables instead of more rice.

7. Avocado

Avocados are more popular than ever before: The “green gold” should not be missing in any “healthy” household. The calorie bomb, also known as “butter fruit”, is extremely unsuitable for losing weight. The avocado is a berry, to be precise. It is rich in unsaturated fatty acids, potassium and calories. An avocado (about 200 grams) contains about 400 to 450 calories, so it is almost a meal in itself.

The avocado is nicknamed “butter fruit” because of the consistency of its flesh. The texture of the shell also earned it the nickname “alligator pear”. Avocado is a healthy addition to any diet, but like all the foods in this article, it should only be eaten in small portions.

Keep Reading
By
health

Water Retention: These 10 Foods Naturally Dehydrate Your Body

You feel heavy and uncomfortable in your own skin: water retention in the body can be stressful. Many people struggle with it, especially in summer. These 10 foods naturally dehydrate your body.

Water retention puts a strain on you, you feel swollen and your legs are heavy and leaden. Although you haven’t gained an ounce and you’re very careful about your diet, you feel unwell and your jeans are a little tighter than usual. The causes of water retention – or edema – are varied. But it doesn’t have to be an illness. Warm summer temperatures are often enough to promote water retention, especially in the legs. A high-carbohydrate diet or a diet too high in salt or sugar can also promote edema.

Water retention: what is behind it?

Slight swelling in your hands, feet, or face can occur when it’s hot or after standing or sitting for too long. Swollen feet or legs are more common in summer than in winter. Such slight swellings subside on their own. However, if the swelling does not go away on its own, it is advisable to see a doctor.

However, if your body breaks down the water retention after a short time, there is probably no illness behind it. Then it is advisable to pay attention to your diet.

Dehydrate your body: These foods will help you get rid of water retention

With the right diet, you can quickly get rid of water retention or even prevent edema directly. We have collected 10 foods for you that actively drain your body.

1. Cranberry – as a fruit or as a juice

Whether as a fruit in muesli or yoghurt or as (unsweetened) juice: cranberries are a real drainage miracle. The fruit helps the body to remove pollutants and you can cover part of your fluid requirements with the juice.

2. Asparagus – whether green or white

Asparagus is particularly popular in Germany – and it drains the water enormously. There is a large amount of aspartic acid in both green and white asparagus. And this acid stimulates kidney activity and thus ensures that the body excretes more water. The asparagus itself consists almost entirely of water and has hardly any calories, while at the same time the body is supplied with many vitamins and folic acid.

3. Water – simple and effective

It’s probably not the first time you’ve heard this, even if it sounds paradoxical: You have to drink a lot of water to dehydrate your body. When your body fears that it is dehydrated, it retains and stores all the water that is in the body. If you drink enough water, your body excretes the liquid and rids you of toxins.

4. Rice – Potassium flushes the body

Rice is high in potassium, which helps you get rid of excess fluid. If you opt for the whole grain variant, you also get a good amount of dietary fiber. So if carbohydrates, then definitely rice.

5. Banana – sweet, delicious and draining

Like rice, the banana also contains a lot of potassium and thus dehydrates the body. The fruit also tastes delicious and sweet.

6. Cucumber – helps to process proteins

Cucumbers are 95% water and also have a diuretic effect. The enzyme erepsin also ensures that the body can process proteins better. Especially in summer, the fresh cucumber is definitely a perfect snack.

7. Potatoes – but unpeeled

Potatoes are healthy, of course, but they only have a dehydrating effect if you cook and eat them with their skins on. The shell contains the key substances that free you from water retention.

8. Pears – fruity fresh and more draining than apples

While pears have more calories than apples, they also have a much higher dehydrating effect on your body. The fruit contains phosphorus, potassium and calcium.

9. Nettle tea – miracle cure for dehydration

Nettle tea is not for everyone when it comes to taste, but when it comes to drainage, it is a real miracle cure. Above all, it has a draining effect because it stimulates urine production and the cleaning of the kidneys. However, one should not consume too much of it, as it can raise blood pressure.

10. Celery – calcium and potassium content

Celery has a particularly high calcium and potassium content and hardly any calories. The plant regulates the fluid exchange in the body and thus reduces water retention. Be careful with kidney diseases: You should first consult your doctor.

Keep Reading
By
Food

Delicious Carcinogens: Beware, Popular Foods Can Grow Cancerous Cells

In many cases, cancer is linked to an unhealthy diet. Luckily, you can influence them yourself. By avoiding the following 5 foods, you prevent cancer.

Tasty but carcinogenic: These foods “feed” cancer cells

Research on the subject of nutrition and health is constantly coming up with new findings. Due to the large number of studies, it is sometimes difficult to keep track. In addition, there are sometimes contradictory results.

Stiftung Warentest categorizes five popular types of food that are suspected of promoting cancer. However, not all of them are clear to what extent they actually promote cancer. For example, the effect of milk is controversial (see below). Nevertheless worrying: All five end up on the plate or in the glass of many people every day.
Processed meat (sausage)
(Red meat
milk
alcohol
sugar

1. Processed meat: highest cancer risk level

The results on processed meat are particularly alarming: The “WHO” even classifies sausage, ham, cured, smoked and salted meat products as having the highest cancer risk level 1 – and thus on a level with tobacco smoking. Although the risk of dying from the effects of smoking is 175 times higher, processed meat is said to be responsible for 34,000 deaths worldwide every year.

The WHO therefore recommends eating as little sausage as possible, as it promotes cancer formation. According to test.de, “frequent daily consumption of more than 50 grams can increase the risk of colon cancer by 18 percent”. The recommendation for red meat is as little as possible up to a maximum of 500 grams per week. So steak and ground beef are also carcinogenic?

The findings of the “International Agency for Research on Cancer” are not quite as clear here, which is why red meat is classified as “probably carcinogenic” (category 2A). However, a connection with colon, pancreas and prostate cancer is also possible here. According to current assessments, poultry, game and offal are not of concern.

2. Milk: causes and prevents cancer

The results on milk are particularly interesting: While small amounts, i.e. 0.2 to 0.8 liters, can protect against colon cancer, consumption in large quantities is said to increase the risk of cancer. According to the German Society for Nutrition, calcium from dairy products can increase the risk of prostate cancer in men.

In women, on the other hand, small amounts of milk may protect against breast cancer.

One looks in vain for milk on the list of the WHO or the IARC. This does not mean that milk cannot be carcinogenic in certain cases. However, the current research situation does not allow milk to be clearly classified as carcinogenic.

3. Alcohol and sugar: directly and indirectly carcinogenic

According to the WHO, the influence of alcohol is clearer: “Alcohol increases the risk of cancer in any quantity.” The IARC assigns alcohol to Category 1. This means that just complete abstinence eliminates the negative effects of alcohol. However, the more you drink, the higher the risk. It also doesn’t matter which type of alcohol: each is considered a risk factor for various types of cancer in the oral cavity, esophagus, throat, liver, colon and breast.

If you don’t want to do without, you should follow this rule of thumb: women should only have one drink a day and men should have a maximum of two drinks a day, experts advise. A drink is already 0.1 liters of wine or 0.3 liters of beer.

Conclusion: A healthy diet has a major impact on the development of cancer

A balanced and healthy diet with lots of fruit, vegetables and legumes makes more sense.
However, the risk of developing cancer can never be completely eliminated. Even if you completely avoid the foods mentioned, do a lot of sport and eat healthily, you can still get a malignant tumor.

Keep Reading
By
Food

Unhealthy Foods: You Should Avoid These 12 Things

Too much sugar, few vitamins, harmful ingredients: a lot of what we eat is unhealthier than we realize. We have put together 12 foods that you should better avoid in the future.

We believe that some foods are healthy. In reality, they are unhealthy and unnecessary. As with many pleasures in life, the same applies to food: the dose makes the poison. Many of the foods that end up on our tables almost every day are unhealthier than we thought – and simply unnecessary. That doesn’t mean we shouldn’t consume them at all, but we should turn to healthier alternatives more often. These are available for almost all of the twelve foods that we present below.

1. Diet, zero and light products: Low in calories, but absolutely unhealthy
2. Protein bars: Only recommended for athletes – unsightly side effects
3. Microwave popcorn: Toxic fumes damage the lungs – stay away
4. Vegan sausage: Unfortunately, there are hardly any healthy ingredients – then it’s better to avoid them altogether
5. Breakfast cereals: High in sugar, low in vitamins – only briefly more energy
6. Rice: Beware of harmful substances – it is better to use whole grain rice
7. Instant vegetable broth: make it better and healthier yourself
8. Ready-to-eat lettuce: A real germ spinner – and not healthy at all
9. Nutella: For the unhealthy breakfast – Contains palm oil
10. White flour products: Lots of carbohydrates, little fiber
11. ACE juice: High sugar content – increases risk of cancer
12. Cured sausage and meat: Possible carcinogens

Conclusion: A balanced diet is important

You certainly would not have thought of these 12 foods that we regularly eat with us, but some of which are really unhealthy. Who assumes that rice, veggie sausage or lettuce are unhealthy?

So if you want to eat healthier, you should keep your hands off some foods – or at least eat less of them. It’s not that difficult: Most can be replaced with a healthier option, for example white bread with whole grain bread, cured meat products with unprocessed ones, or packaged lettuce with fresh, unpackaged lettuce.

The basic rule is: Always ensure you eat a balanced diet with a large proportion of vitamins, nutrients and dietary fiber and primarily eat unprocessed foods. Then you really can’t go wrong.

Keep Reading
By
health

Clogged Arteries: These 8 Foods Can Cause Atherosclerosis

Cardiovascular diseases are still among the most common causes of death. The main reason is often diet. Here you can find out which 8 foods clog your arteries.

Smoking, alcohol consumption, too little exercise: all of this favors cardiovascular diseases. But one of the main reasons for heart attacks and the like is often an extremely unhealthy diet. If fats are deposited in our body, our arteries will gradually become clogged. If the blood can no longer flow properly, the risk of heart disease increases. For the sake of your health, you should actually avoid foods that many people like because they are very high in fat.

Clogged arteries: You should only eat these 8 foods in moderation – for the sake of your heart

Due to the lack of symptoms, clogged arteries are often only noticed when they have already triggered a heart attack. That’s why a balanced diet with lots of raw fruit and vegetables, as well as exercise, is very important to rule out an increased risk factor for a heart attack.

Above all, you should avoid foods and dishes that are high in saturated fat. You can find out here which foods you should add to your diet to permanently reduce your risk of heart attack and even clean your arteries.

However, since unhealthy foods in particular taste very good to many, it is important to be aware of the risks. These foods can cause fat to build up in the arteries

Meat and sausage – greasy and even carcinogenic

Even if many people can no longer hear it: Meat is not a healthy food. Due to the high content of saturated fatty acids and cholesterol in meat, meat consumption is a particular risk for the cardiovascular system. Processed meat products such as sausage or bacon also contain a lot of salt. By the way: Even types of meat such as poultry, which are considered low in fat, can cause the LDL levels in the blood (the “bad” cholesterol) to skyrocket and thus be an increased risk factor for a heart attack.

Poultry skin – tasty, but extremely harmful

Think the skin is the tastiest thing about fried chicken? At least it’s the unhealthiest thing, because the skin of fried chicken & Co. contributes a lot to fat accumulation in your blood vessels. At first glance, poultry skin seems less relevant when it comes to the health of our blood vessels. However, it is full of calories and lipoprotein and is therefore very high in fat. It clogs your arteries and increases your risk of heart attack.

Eggs – Cholesterol clogs your arteries

Not only is the skin a potentially harmful part of poultry, the egg is also a tough one: an average egg contains five grams of fat and up to 280 mg of cholesterol, more than half the recommended daily allowance.

High-fat dairy products – Fat is deposited in blood vessels

Milk, cheese, yoghurt, butter, ice cream or cream: Many eat these foods several times a day without realizing how harmful dairy products can be to their health. Because they can all lead to deposits and blockages in the blood vessels, especially whole milk products.

Trans fats – a high risk factor for heart attacks

They can be found in many everyday foods: trans fats or trans fatty acids. When talking about trans fats, it is usually about food fats containing trans fatty acids (triglycerides). These trans fats are mainly found in meat, dairy products and processed foods such as baked goods and are a particularly high risk factor for a heart attack.

Baked goods and candy – savory treats that clog your arteries

As expected, baked goods and sweets are by no means harmless to our health. There are several reasons for this: They contain very little antioxidants or fiber, but they do have high levels of trans fats, refined flour and processed sugar. The problem? All of these ingredients can clog human arteries.

Oils, salty snacks and junk food – tempting and unhealthy

Most cooking oils in our kitchens, such as sunflower oil or corn oil, contain high levels of saturated fat. These damage the cardiovascular system and can clog the arteries. Common snacks such as fries, roasted peanuts or potato chips also contain saturated fatty acids and should only be eaten in small amounts.

Sweets and sweetened drinks – tasty addictive

Foods high in sugar also have a negative effect on your arteries. In addition, sweets, cakes and the like increase your risk of being overweight – a key factor in the development of hardening of the arteries and a major risk factor for a heart attack. Excess sugar is converted to fat in the liver and transported through the bloodstream surrounded by LDL cholesterol. The result: an increased risk of high blood pressure, hypercholesterolemia, adiposity (obesity) and type 2 diabetes.

While conventional desserts fill you up a little and are therefore not normally eaten by the kilo, this is unfortunately different with sweet drinks: Cola, lemonades or sugary iced tea are so dangerous because large amounts of liquid sugar end up in our bodies within a very short time – an enormous risk factor for heart attack, obesity, type 2 diabetes and arteriosclerosis. According to the current state of research, sweeteners are probably not harmless either, since they get us used to an extremely sweet taste and possibly (!) damage the intestinal flora.

Still, all indications are that no-calorie beverages sweetened with artificial sweeteners are the lesser evil. It is still better to drink water, coffee or unsweetened tea to reduce your risk of heart attack.

Another tip: Make sure you drink enough fluids

Due to the high temperatures, you can sweat out several liters of water every day. Caution: People with heart disease are sometimes not allowed to drink too much water, as their cardiac output can be impaired if they drink too much water. If you already have heart problems, you should definitely discuss the right amount of water with your doctor.

Keep Reading
By
health

Preventing Alzheimer’s and Dementia: These Foods Are Real Brain Food For Your Brain

Our brain works around the clock: Whether it’s at school or work, driving a car, cooking and even while we sleep, our brain does a lot. With certain foods we can maintain these functions and slow down the aging process.

It controls every reaction that happens in the body by perceiving influences, forwarding and processing impulses: the brain. The brain takes over many subconscious processes such as breathing or reflexes for us. The cerebral cortex takes up 80 percent of the total volume and is responsible for processing mental images and visual information. But areas such as the thalamus or hippocampus also have their own tasks.

With its several hundred billion nerve cells, the brain is one of our most important organs: as soon as a nerve cell is defective or damaged, it can no longer regenerate. It is therefore important that we protect our brain and give it the nutrients it needs to maintain the nerve cells and support them in their functions.

Brainfood: These are the main nutrients for the brain

With a balanced diet, you can keep your brain permanently fit. But which foods are good for the brain and which are harmful?

1. Carbohydrates

Serve as the main source of energy
Overall, the brain uses a fifth of the energy that we absorb from food. However, water also plays an important role in smooth functioning. It is therefore important that we drink enough liquid.

2. Albumen

Proteins are made up of different amino acids that help form cells. In addition, amino acids control different metabolic processes such as the sleep-wake cycle or the ability to learn. A combination of different protein sources represents an optimal supply of nutrients for the brain: Soy flakes, Parmesan, Harz cheese, beef, lentils or peanuts are good sources of protein.

3. Fat

Just as the body uses fat to protect itself from the cold, fat also protects our nerve cells in the brain. Omega-3 fatty acids play a role here
Salmon, herring, mackerel and certain oils such as flaxseed oil or walnut oil contain these important omega-3 fatty acids.

Micronutrients for the brain

In addition to protein, carbohydrates and fats, micronutrients also contribute

1. Vitamin C

Vitamin C is an important factor in the maturation and function of nerve cells. The vitamin also supports the reduction of stress factors in the brain. Too high a proportion of this oxidative stress can increase the risk of cancer and cardiovascular diseases as well as neurological diseases.

2. B vitamins

We can absorb eight different B vitamins through food, with vitamins B6 and B12 being particularly important. Deficiency symptoms of the former can manifest themselves in a depressive mood, tiredness and cramps. B6 vitamins can be found in meat, fish, bananas, nuts and legumes. Vitamin B12, on the other hand, is only found in animal products such as cheese. Deficiency symptoms of this vitamin are expressed in behavioral fluctuations and a limited ability to think and concentrate.

3. Potassium

Potassium is one of the minerals and influences the regulation of blood pressure. Optimal intake can therefore reduce the risk of a stroke or cardiovascular disease. The brain needs potassium to ensure the transmission of stimuli in the nervous system.

4. Selenium

The trace element selenium is vital for the brain. It is important for motor performance, coordination and memory. A sufficient supply is therefore important to ensure the function of the brain and nerve cells. But the immune system and the thyroid gland also need selenium to be functional.

These foods damage the brain

Fast food, sweets or too much fat

1. Sugar: Addicted to the reward

Sugar serves the brain as a quick source of energy. Especially in ready meals, the component is increasing more and more. According to studies, the consumption of sugary drinks is also increasing in society. Too much sugar not only increases the likelihood of developing type 2 diabetes, but also acts like a drug on the brain. With a high-sugar diet, the receptors are activated and send a reward signal to the brain. In doing so, they override the self-control mechanisms and create constant cravings. So you can get really addicted to sugar. It is better to use alternative sweeteners such as thick juice or rice syrup.

2. Cola Zero: Aspartame can limit brain power

Not all sweeteners are necessarily better than sugar.

It was found that high consumption of aspartame had a particularly negative effect on spatial orientation and mood

Keep Reading
By
health

Osteoporosis Prevention: These Foods Strengthen Your Bones

Osteoporosis (bone loss) makes bones brittle and unstable – and increases the risk of fractures. However, the disease is often discovered too late. With the right diet, you’ll strengthen your bones so it doesn’t have to get that far.

Osteoporosis is a metabolic disorder in the bones
Bone loss puts you at an increased risk of fractures
Even small changes in lifestyle can have a preventive effect
Calcium and vitamin D are particularly effective
Which foods help against bone loss? If you suffer from osteoporosis, the bone metabolism is disturbed: the natural breakdown of bone tissue is excessively pronounced, the consequence of osteoporosis (also called bone loss) is an increased risk of bone fractures.

Recognizing and preventing osteoporosis: Make sure you take calcium and vitamin D

The right diet is largely responsible for physical well-being. In addition to the entire organism, the health of the bones and muscles is strengthened. The most important thing is the right combination of diet and physical activity. Together, the two components ensure a strong and healthy body structure, even in old age.

Our skeleton consists of around 210 bones, which store 98 percent of our body’s calcium. So it’s no wonder that calcium in particular is of particular importance in the right diet. In addition to calcium, vitamin D is the second important building block for strengthening bones. Without the vitamin, not enough calcium can be absorbed in the intestine. Vitamin D deficiency can also have other dramatic effects on the body.

Even small changes in lifestyle make an impact

In most cases, a complete lifestyle change is not necessary to create a bone-friendly meal plan. Small, simple changes are often enough: less meat, sausage, salt and fat – but more vegetables and fruit. Green vegetables and fruits are ideal sources of vitamins, minerals and fiber.

Eat as diverse as possible
Potatoes and grain products are essential
Fresh fruit and vegetables several times a day
Less meat
Less high-fat foods
Sugar and salt in moderation
Drink enough liquid
Fresh and gentle preparation of the food

Calcium intake is particularly important

Milk and milk products such as yoghurt, cheese or certain types of hard cheese are best suited to cover the daily requirement.
Vitamin D* is mainly found in fatty sea fish such as herring, mackerel or salmon. However, only around ten to 20 percent of the vitamin D household can be covered through food.
The rest is absorbed through exposure to sunlight. A short walk is usually enough.

Osteoporosis prevention: beware of the “calcium thieves”

While vitamin D and calcium promote bone formation, there are also numerous foods that are bad for skeletal stability.

Then there is talk of so-called “calcium robbers” that slow down the body’s absorption of calcium. You should therefore avoid the following foods or only consume them in small amounts:
Black tea
Coffee
Oxalic acid (e.g. found in beetroot, chocolate or rhubarb)
Phosphates (e.g. contained in ready meals, fast food, cola, lemonades, processed cheese)
sausage and meat
alcohol
Very greasy food
Too much salt

Often forgotten: magnesium for the bones

Vitamin D and calcium form the basis for strong bones, but 60 percent of the magnesium* in our body is also stored in our bones. It is important for bone metabolism and is mainly found in legumes, nuts and whole grain products.

Keep Reading
By
health

Against Arteriosclerosis: These 13 Foods Are Natural Blood Thinners

Clogged arteries are dangerous and can lead to heart attacks and strokes. But not only drugs help against arteriosclerosis – the right diet can also keep your arteries free and healthy. Some foods are natural blood thinners.

Cardiovascular disease, stroke, venous thrombosis – nowadays these have become real widespread diseases. The reason is often an unhealthy lifestyle: too little exercise, unhealthy food, hardly any exercise. Such an unhealthy everyday life often leads to arteriosclerosis. And the clogged arteries then cause serious secondary diseases.

Foods for clear arteries: Natural blood thinners for your everyday life

One of the reasons for clogged arteries is blood that is too thick. Therefore, many people in this country take blood-thinning medication. It is usually not that easy to simply stop and should always be clarified with a doctor. It is therefore advisable to start beforehand. This is because some foods and nutrients are natural blood thinners.

An advantage of a healthy diet with natural blood thinners: There are hardly any side effects. However, it is important that you do not combine these foods in excess with your blood-thinning medication. You should always clarify this with a doctor’s advice. You should include these foods in your diet:
pineapple
basil
nettle tea
cayenne pepper
Dark chocolate
goji berries
tomatoes
onions
turmeric
Ginger
garlic
Beetroot
Cinammon

Conclusion: Natural blood thinners prevent blood clots – and also prevent other diseases

The above foods act as natural blood thinners. More specifically, they prevent blood clots from forming, allowing blood to circulate freely. Some foods have additional effects: for example, they are anti-inflammatory and can also prevent other diseases.

Many foods, spices, tubers or herbs act as natural blood thinners. So you should eat enough fruits, vegetables and the right spices. At the same time, a change in lifestyle and diet is advisable. Sport, lots of exercise, healthy eating and a positive attitude can lead to you living longer and healthier.

Keep Reading
By
health

Lower Your Heart Attack Risk: 9 Foods That Naturally Clean Your Arteries

Those who eat unhealthy food have a higher risk of heart disease and are also generally detrimental to their health. Conversely, with a healthy and balanced diet, you can prevent numerous ailments and diseases. We introduce you to 9 foods that are good for your cardiovascular system, clean your arteries – and thus reduce your heart attack risk.

Lowering the risk of heart attack: How to unclog clogged arteries with healthy foods

A high-fat diet is a risk factor for clogged blood vessels – as are high blood pressure, obesity and high cholesterol. The blood vessels supply our organs with oxygen and nutrients. If they are blocked, it can lead to organ damage, heart attacks or strokes.

In addition to foods that clog your arteries, there are also foods that clean them, helping to prevent cardiovascular disease. This is exactly why you should try to keep your arteries as healthy as possible – i.e. flexible, elastic and stable. The following foods can help with this.

1. Grapefruit – the citrus fruit helps your arteries with a fiber

The grapefruit is not only the largest of all citrus fruits, but also good for your cardiovascular system: the tropical fruit is full of pectins. Pectins are sugar-like dietary fibers that can slow down arteriosclerosis. For those who have lived an unhealthy lifestyle, grapefruit is therefore the ideal snack for heart health. If you don’t like grapefruit, you can also use apples or grapefruit. These fruits also contain pectin. Apples also contain procyanidins – a substance that prevents blood clots. But be careful: not all apples have the same number of procyanidins. It is best to use the Granny Smith or Red Delicious varieties.

2. Green tea – booster for your cardiovascular system

Green tea is also the perfect booster for a healthy cardiovascular system. What makes green tea so healthy for our arteries are also procyanidins. On the one hand, they can prevent blood clots and thus both heart attacks and strokes, and on the other hand, they can stabilize the arteries and ensure more elasticity.

3. Whole grain products, legumes and nuts – this is how they lower the cholesterol level

There is a lot of dietary fiber in legumes, whole grain products, but also in brown rice or oatmeal. These are not only good for digestion, but can also greatly reduce blood lipid levels. Another advantage of high-fiber foods is that you can combine them with almost any meal.

4. Spinach – With vitamins D and E to fight deposits in the arteries

Saying hello to Popeye: While spinach doesn’t contain quite as much iron as was long thought (and portrayed in the popular Sailor comic), it’s all the better for your heart. Because what should actually make spinach famous is its vitamin D and E content. These two vitamins prevent the oxidation of cholesterol. This means that no plaque can form which would build up and constrict the arteries.

5. Fat is allowed: But please use healthy cooking oils

In general, a healthy diet that is good for your cardiovascular system tends to be low in fat. However, healthy cooking oils are an exception. These include olive oil or rapeseed oil, as they contain a particularly large number of unsaturated fatty acids and can reduce the risk of heart attack. They also contain many antioxidants, which can also prevent the oxidation of cholesterol.

6. Fresh salmon – how it lowers the risk of heart attack

Salmon is also good for heart health and may reduce your risk of heart attack. With the high content of omega-3 fatty acids, plaque formation on the artery walls is prevented. It also reduces the risk of stroke and heart attack because blood clots cannot form.

7. Delicious – and very healthy: Swiss chard, garlic and cabbage

Many types of vegetables are only rarely consumed today, even though they are true miracle cures. Swiss chard is such a vegetable. The leafy greens have a very high content of antioxidants and thus reduce the risk of inflammation in the body. In addition, chard has a lot of vitamin D, which prevents the oxidation of cholesterol and thus prevents arteriosclerosis.

8. Did you know? Tomatoes and fruit also clean your arteries

Tomatoes, which by definition are actually a fruit and not a vegetable, are high in lycopene. Lycopene is an antioxidant substance that prevents the oxidation of cholesterol and thus prevents arteriosclerosis. But: Lycopene is only found in relevant amounts in heated tomatoes, not in raw ones. So it’s better to use tomato soup or sauce instead of raw tomatoes.

9. For those who like it spicy: cayenne pepper

Cayenne pepper also protects the cardiovascular system: the spice, made from dried and ground chilies, is rich in capsaicin. The substance prevents plaque deposits in the arteries and thus prevents arteriosclerosis, as an American research group found out. In addition, cayenne pepper has other health-promoting effects: it stimulates digestion and promotes blood circulation.

Conclusion: With the right diet, you can do your heart good

It’s no surprise: Eating a healthy diet has a positive impact on your health. Above all, your cardiovascular system benefits from healthy food – and it can be delicious. You don’t have to constantly limit yourself in your diet, but you should find the right balance in your diet. This keeps your arteries clean and can reduce your risk of heart attack.

Keep Reading
By
health

Lower Tisk of Dementia: These Foods and Nutrients Are Important For Your Brain

You can keep your brain fit through your diet. If you want to reduce your risk of dementia, there are some foods that you can incorporate into your diet. Here is a list of the most important nutrients.

Reduce risk of dementia: These nutrients are particularly important for your brain

Alzheimer’s research assumes that a targeted and conscious diet has a strong influence on the development of our brain. Of course, there is no specific recipe that helps against dementia. Still, certain foods can help with prevention.

Although our brain makes up only a fraction of our body weight, it accounts for about 20 percent of our energy needs. The ideal diet to reduce the risk of dementia consists of various components.

Nutrient combination to prevent dementia:
Secondary plant substances: The polyphenols ensure better blood flow in the brain and are intended to counteract dementia
Vitamins C and E: high doses of these antioxidant vitamins are said to reduce the risk of Alzheimer’s
“Nerve” vitamins from the B group, especially B6, B12 and folic acid (B9): Deficiencies in these vitamins are associated with memory problems and an early stage of Alzheimer’s dementia
Omega-3 fatty acids: The fatty acids are said to have a positive effect on the brain and improve memory and everyday skills

1. Polyphenols (plant substances): Tea, coffee and vegetables help against dementia

In addition to water, which we should drink enough of every day, we should also have two to three cups of coffee, black or green tea. The polyphenols it contains stimulate blood circulation in the brain. The secondary plant substance is also contained in red wine. Here, too, a glass in the evening is fine.

It is obvious – the secondary plant substances are also found in vegetables. Since secondary plant substances bring the color to the vegetables, it is advisable to eat colorful food in order to get a bit of everything. As for the amount: The German Society for Nutrition (DGE) recommends three servings of vegetables per day. One serving (400 grams) is about the amount of vegetables that fits in the palm of your hand. Aside from the few calories, vegetables are high in polyphenols and the brain-friendly folic acid.

2. Vitamin C: Dark berries are said to protect against Alzheimer’s

Vitamin C reduces plaque formation in our vessels, which is considered a risk factor for dementia. Fresh fruit should be included in every diet. Here, too, the German Society for Nutrition (DGE) recommends that two meals of 250 grams each are best.

According to the DGE, sea buckthorn berries (juice), peppers, black currants and parsley (all offer over 100 milligrams per 100 grams of vitamin C) contain a lot of vitamin C. However, kale, broccoli, Brussels sprouts, lemon, kiwi and lychee also work.

3. B-group “nerve” vitamins: Beans, peas and lentils help the brain cells

Legumes contain plenty of natural B vitamins, folic acid and polyphenols for the brain. B vitamins are healthy and stimulate communication between cells and each other. They increase the performance of the brain and protect against memory disorders.

As an alternative to beans, peas, lentils and the like, tofu schnitzel, falafel or hummus can also be used. The vitamins are also included here.

4. Whole grain: Reduce the risk of dementia with the brain food par excellence

Whole grain products contain a lot of dietary fiber. The complex carbohydrates help to keep the blood sugar level constant and thereby increase the ability to concentrate. The amino acids it contains, such as methionine, have also proven to be particularly valuable for healthy brain function.

5. Omega-3 fatty acids: Oil for a fit brain – reduce the risk of dementia

Omega-3 fatty acids are among the “good fats”. They are said to protect against cardiovascular diseases and improve metabolism. But the fats are also supposed to help against dementia. Omega-3 increases the performance of the brain and helps us with our daily processes. Top omega-3 suppliers include flaxseed oil, chia seeds, and walnuts.

All of the foods mentioned can be combined into wonderful recipes and thus contribute in a delicious way to reducing the risk of dementia. So you can do something for your physical and mental fitness at the same time.

Keep Reading
By