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A gluten-free diet is a challenge. But once you know what to eat, it gets a little easier. Find out here which foods are gluten-free and what you should pay attention to.

Gluten-free foods: important for proper nutrition in the case of gluten intolerance

Regardless of whether you have celiac disease, wheat sensitivity or a wheat allergy: if gluten is not good for the body due to a genetically pre-programmed gluten intolerance, your diet must be changed. For this reason, you should pay attention to gluten-free foods so that you don’t have to struggle with symptoms such as vomiting, significant digestive problems or even an allergic shock.

Gluten is a protein found in grains that holds the resulting baked goods together. That is why it is also called glue protein. However, this glue also works in the intestine, where it “glues” the intestinal villi.

Gluten free cereals and baked goods

If you have to or want to eat a gluten-free diet, it doesn’t mean you can never eat grain products or baked goods again. There are definitely alternatives to gluten-containing wheat, spelt, rye, unripe spelt and barley. Where the market was not very productive a few years ago, you can now find a lot of gluten-free baked goods based on millet, rice, corn or buckwheat flour.

You can use and eat these gluten-free cereals without hesitation:
rice
Corn
buckwheat
millet
Oats (note the “gluten-free” note here to rule out gluten contamination)
quinoa
amaranth
Teff, also called dwarf millet
locust bean gum
guar gum
Caution: It should be guaranteed that the types of grain mentioned have not come into contact with grain containing gluten during processing.

Fruit and vegetables are gluten free

Unprocessed fresh vegetables and fruits are always gluten-free. It only becomes a concern during and after processing. It is therefore advisable to always cook freshly and yourself. It is best to pay attention to the regionality and season of the fruits and vegetables. In addition to cooking with fresh vegetables, there is also the option of making flour from roots and tubers such as potatoes or cassava (also called tapioca or yucca). This can be further processed in baked goods.

legumes and nuts

Legumes are gluten free. That is why flour made from legumes is a good alternative and, above all, a good binding agent when baking. In addition, flours made from legumes such as peas, chickpeas, soy and Co. contain a lot of protein, which is good for a low-carb diet. Pasta made from red lentils or peas is also an alternative to pasta.

In addition to legumes, you can also snack on nuts or seeds without hesitation. But be careful with candied or roasted nuts, as these are often processed with flour. In addition, gluten residues from the factory can also be found in nut mixtures such as trail mix.

As with legumes, nuts can also be used to make delicious flour that can be used in gluten-free cuisine. In summary, you can use these flour alternatives:
coconut flour
Any nut flour
Flour from legumes

Dairy products: Not all are gluten-free!

dairy products like
Cheese in its natural form
milk
Quark
Natural yoghurt
buttermilk
butter
cream and sour cream
are gluten free. But also in the area of dairy products, the motto is: keep your eyes open when buying processed products such as fruit yoghurt, processed cheese, Harz cheese, light products, spray cream or products with added flavorings. Here, gluten-containing ingredients are often used in production.

Gluten-free drinks: be careful with alcohol

Gluten hides in many products that you never thought contained gluten. With beer, which consists of grain, it is obvious. With vodka, for example, which is made from potatoes, it is not clear at first glance. The problem is that while many of these supposedly gluten-free alcohols are derived from gluten-free raw materials, they’re often cut with wheat.

You should also be careful with coffee, tea, cocoa (note the key word here: barley malt extract) and mixed drinks. Here you should always pay attention to a gluten-free declaration.

These alcoholic drinks are gluten-free:
Wine
gin
fruit brandies
Gluten-free beer e.g. from Lammsbräu
Ouzo and Raki
tequila
sparkling wine and champagne
With cognac, rum, bourbon and whiskey there is always a residual risk of possible gluten content due to the cask storage. It is not 100 percent certain that the distillation process will completely remove gluten.

Soft drinks:
Juice (be careful with juices containing fiber!)
water

Guaranteed gluten-free: It depends on the processing conditions

The products and foods mentioned in this article should nevertheless be checked carefully before consumption, because there is no guarantee without a serious declaration. Any gluten-free food could be contaminated with gluten through its processing, packaging or transport.

Pay particular attention to the “gluten-free” labeling of processed products such as drinks and ready meals. You are on the safe side if you cook freshly yourself.

Food

Magnesium in Food: Magnesium-Containing Foods You Should Know

To prevent magnesium deficiency, you do not have to resort to artificial preparations. You can easily integrate the following magnesium-rich foods into your diet.

Avoid magnesium deficiency – it starts with breakfast

Magnesium-rich foods are very important for the body. Especially older, pregnant, breastfeeding or very sporty people can quickly develop a magnesium deficiency

Already at breakfast you can make sure you eat a magnesium-rich food. Oatmeal is high in magnesium, as are fruit, especially berries like blackberries, raspberries, and strawberries. There is also plenty of magnesium in milk and soy products. If you also sprinkle seeds, almonds and nuts on your muesli, your magnesium-rich breakfast is perfect.

The nuts, kernels, and seeds with the highest magnesium content include:
sunflower seeds and pumpkin seeds. They are the foods with the most magnesium.
linseed, poppy, corn,
Walnut, hazelnut, peanut, cashew

Magnesium-rich foods for daily needs

Fruit and vegetables should be on your daily menu. The German Society for Nutrition recommends three servings of vegetables and two servings of fruit daily. It is best to buy products from organic agriculture and seasonal and regional. Green vegetables and legumes are particularly rich in magnesium and iron. These include above all:
Brussels sprouts, kale, kohlrabi
broccoli, spinach
beans, lentils
Peas, Chickpeas
When you cook vegetables, magnesium and many healthy vitamins accumulate in abundance in the cooking water. It is therefore worth not throwing away the water. You can drink it or save it as a broth for soups.

Wholemeal products such as bread and pasta as well as brown rice are also important suppliers of magnesium. They also contain a lot of fiber and minerals, which also have a positive effect on health.

If you love dark chocolate, you can rejoice. Cocoa powder is particularly rich in magnesium. You can sprinkle cocoa in pure form over muesli and desserts or eat dark chocolate. It is important, however, that the cocoa content in the chocolate must be at least 70%.

How can you support magnesium absorption?

Only about a third of the magnesium that we consume in food actually ends up in our organism. The rest is discarded. So we have to consume three times as much as our body actually needs. Additionally, we can avoid foods that decrease magnesium absorption. These include above all:
alcohol
refined sugar
white flour products
Calcium also inhibits the absorption capacity of the intestine and thus increases the excretion of magnesium. Vitamin D, on the other hand, helps the body absorb magnesium.

Food

High Protein Foods You Should Know (List)

Protein-rich foods are not only important for athletes to know. Because protein gives the cells shape, transports oxygen and is important for the metabolism. Our list shows you foods with a particularly high amount of protein.

Protein foods: list

The body cannot produce essential amino acids itself and is therefore dependent on them being ingested through protein-rich foods. Animal foods contain a lot of protein, especially poultry, fish and some dairy products. However, milk itself only has about 3 grams of protein per 100 grams. The following foods perform better (also per 100 grams):
Parmesan: 35g
Serrano ham: 30g
Harz cheese: 30g
Emmental cheese: 28g
Tuna in its own juice: 26g
Turkey breast: 24g
Salmon: 21g
Beef: 22g
Salami: 20g
Prawns: 18.5g
Cottage cheese: 13g
Low-fat quark: 12.6g
Weisswurst: 11g
Egg white from egg: 11g
Greek yogurt: 10g
With meat and dairy products, however, it is important to pay attention to ecological standards. Conventional animal husbandry is usually associated with animal suffering. You also have to be careful with fish. Many fish species are severely overfished, including tuna.

Plant-based foods high in protein

But there are also plenty of vegan protein sources. Even without meat, milk and cheese you can eat a protein-rich diet. The following plant-based foods contain a particularly large amount of protein per 100 grams:
Soy flours: 40g
Hemp seeds: 37g
Soybeans: 34g
Peanuts: 25g
Pumpkin seeds: 24g
Lentils: 24g
Pine nuts: 24g
Pistachios: 23g
Peanut Butter: 22g (Make your own peanut butter: A simple guide)
Kidney beans: 22g
Chia seeds: 21g
Almonds: 20g
Quinoa: 15g
Oatmeal: 13g
Tofu: 11g

health

Important Vitamins and Foods for Beautiful Nails

Despite manicures and regular hand care, many women suffer from brittle fingernails. The cause is often found in eating habits. A healthy, balanced diet helps to prevent brittle fingernails.

What to do with white dots on the nails?

White dots on the nail are mostly light bruises. These grow out of the nail again. However, if these occur more frequently, this often indicates a calcium deficiency. This problem can easily be treated by increasing the consumption of dairy products. If you are lactose intolerant, you should use lactose-free products.

Vitamin A for brittle nails

Vitamin A acts as a growth accelerator and also helps with brittle nails. This is particularly abundant in dairy products, fish and egg yolk. The body can make vitamin A from carotene. Therefore, it is advisable to increase the consumption of foods containing carotene, such as yellow and orange vegetables and fruit (e.g. carrots, pumpkin, peaches or pears) and dark green vegetables such as spinach or broccoli.

Biotin brittle nails

In addition, biotin-containing foods such as whole grain products, but also rice and peanuts, help to prevent brittle or brittle fingernails.

Nutrition and Dietary Supplements

Dietary supplements such as silica are often recommended. However, there is no scientific evidence that taking silica supplements actually helps build nails. The high silicon dioxide content is said to ensure strong and beautiful fingernails.

Whole grain products and potatoes contain silicon. With a regular consumption of these foods, the need for silicon is covered.

If you have brittle fingernails, you should first try to make your diet more balanced and include whole grain products, fruit and vegetables more often in your meal plan.

Lifestyle

Good Foods for Beautiful Skin

Special foods can ensure beautiful skin. Get beautiful skin from the inside with a good and balanced diet. Find out here which active ingredients are in your food and how they can tighten your skin.

There is often a direct connection between diet and the appearance of the skin. High-fat foods, such as fast food, often cause new pimples to form. But with the right diet, a good complexion can be supported and lastingly improve the complexion.

Skin as a large organ

The skin is the largest human organ and should be protected from the outside and inside alike. It can protect our bodies from harmful environmental influences and pathogens. And the days when only teenagers suffered from pimples are long gone. More and more adults are also suffering from impure skin and purulent rash. But the top layer of our skin renews itself every four to six weeks. And for this, it needs macronutrients, which we absorb with the diet. Consequently, the right foods can ensure beautiful skin.

Healthy nutrition for beautiful skin

A healthy diet is a basis for a healthy body with a functioning metabolism. As a result, the formation of new pimples is limited and elasticity is promoted. So that you can support your skin from the inside, we have collected some tips for you on foods for beautiful skin.

1) Drink lots of water

The basis for beautiful skin and a clear complexion is to drink a lot, preferably water. Because this contains no sugar and no other substances. Water has a detoxifying effect. Accordingly, you should consume at least 2 to four liters a day. It depends on your body weight and how much you should eat every day. Also, read our tips for soft and delicate skin.

2) Alkaline nutrition for beautiful skin

When it comes to your diet, you should pay attention to an alkaline diet, as many skin problems can arise due to hyperacidity. The alkaline diet is characterized by lots of fruit and vegetables. And this provides just as many vitamins and trace elements. As a result, a diet that includes a lot of raw food is not only good for the skin, but for the whole body. Also, note our tips against over-acidification of the body.

3) Avoid sugary foods
The high consumption of sugary foods, such as chocolate or white bread and other baked goods can cause bad and inflamed skin. Because this increases the insulin level and the result can be impure skin. Likewise, people with inflammatory skin diseases such as neurodermatitis should avoid sugary foods in order to avoid flare-ups. Consequently, foods for beautiful skin are sugar-free, or at least low in sugar. Please also note our contribution to identifying and reducing types of sugar.

4) Reduce dairy products

Likewise, insulin production and the insulin-like growth factor are stimulated by the protein contained in the milk. Consequently, this can also lead to impure and inflamed skin. Therefore, you should avoid dairy products or at least reduce them if you suffer from skin problems. Accordingly, milk is not one of the foods for beautiful skin.

5) Omega-3 fatty acids for healthy skin

The omega-3 fatty acid is a building block of the cell membrane and has an anti-inflammatory effect. They are extremely important for our metabolism and ensure the suppleness of our cells. Therefore, you should integrate them into your diet. Foods that contain this fatty acid include fish, such as salmon, herring, and mackerel. But vegetable products such as the wondrous avocado, flaxseed oil, walnuts, and rapeseed oil also contain omega-3 fatty acids. Also, read our article on omega-3 fish oil and its benefits.

6) Reduce omega-6 fatty acids

So that the body can absorb and process enough omega-3 fatty acids, it is important to consume a balanced ratio of both fatty acids. Since there is usually an excess of omega-6 fatty acids nowadays, it can be helpful to reduce them. And these are contained in many types of meat or in sunflower oil. So how about a delicious vegan minced meat alternative?

7) Beautiful skin with trace element silicon

Among other things, the trace element silicon is necessary to keep the skin elastic. And you don’t have to take this silicon as an expensive dietary supplement. Because you can find it in the popular asparagus, barley, and oats. The silicon contained in the food can effectively treat wrinkles.

8) Antioxidants for healthy skin

Antioxidants help fight free radicals and thus reduce the risk of disease. These antioxidants are also valuable for your skin. Because they protect against harmful environmental influences and strengthen and firm the skin. Therefore, you should ingest them with your food. You will find these, especially in dark fruits and vegetables, such as dark berries, beetroot, spinach, peppers, and the household remedy garlic.

Food

Probiotic Foods: In This List You Will Find The Most Important Ones

For a healthy intestine and a strong immune system, it is advisable to integrate probiotic foods into the diet. You can find out which foods are particularly rich in this article.

What are probiotic foods?

Probiotic foods should strengthen the natural defenses and keep the intestines healthy. But what is behind it?

Probiotic comes from the Greek and means something like: for life. The World Health Organization (WHO) defines probiotics as edible microorganisms that are beneficial to health when they enter the human intestine alive.

Probiotic foods therefore contain a high amount of these living microorganisms, such as yeast or bacteria. These arise, for example, during lactic acid fermentation, which has been used to preserve food for thousands of years. Strains of Bifidobacteria, Enterococcus, Lactobacillus, Lactococcus and Streptococcus are most commonly used in food.

You should be skeptical about fitness yoghurts and dinks that are advertised as probiotic. In most cases, the promises made in advertising cannot be kept, since the added bacteria die off during the storage period in the cup. In addition, such products with high sugar content can promote the growth of harmful intestinal bacteria.

Health effects of probiotic foods

Up to 500 different types of bacteria live in the human intestine. Ideally, the majority of these bacteria should be beneficial. They are essential for healthy digestion and also for a strong immune system, because probiotics can activate immune cells and thus protect the body from diseases. People with healthy intestines are therefore less likely to get sick.

In addition, probiotics may prevent allergies and skin diseases and prevent intestinal diseases. The positive effects of some lactic acid bacteria on diarrheal diseases are scientifically proven: the duration of the symptoms can be reduced by an average of one day.

Especially after antibiotic treatment, you should take enough probiotics to rebuild your intestinal flora. This includes foods that naturally contain probiotics. In order for probiotics to develop their positive effect on the intestine, you should take them daily over a longer period of time. For healthy people, however, a balanced diet with lots of fresh fruit and vegetables as well as whole grain products is usually sufficient to maintain intestinal health without having to take probiotics regularly.

Sauerkraut: probiotic superfood

This home cooking side dish has it all: sauerkraut contains plenty of vitamin C and B12, fiber and live lactic acid bacteria. These are formed during the fermentation process that turns cabbage into easily digestible sauerkraut. The healthy ingredients in sauerkraut support cell renewal and blood formation and ensure regular digestion.

But be careful: Only raw sauerkraut is suitable as a probiotic food. When heated, the healthy bacteria and vitamins die off. When buying, you should therefore make sure that your sauerkraut has not been pasteurized. The sauerkraut juice that is produced during fermentation is also rich in lactic acid bacteria.

Probiotic bomb kimchi

The traditional Korean dish is a side dish that is served with most dishes. Kimchi is made from Chinese cabbage, similar to sauerkraut, and contains various vitamins and minerals. These include vitamin C, vitamin A, many B vitamins such as vitamin B1, B2 and B12, iron and various amino acids. Like sauerkraut, the probiotic food is rich in fiber and thus supports healthy digestion.

Traditionally, kimchi is not vegan as it is made with fish sauce. But you can easily make it yourself and adapt it to your needs. You can simply replace the fish sauce with soy sauce. This makes kimchi a good source of probiotics for vegans too.

Yogurt as probiotics

Yoghurt produced by lactic acid fermentation is a good source of probiotics. Conventional yoghurts usually contain strains of the bifidobacterium and lactobacillus, which are artificially propagated and added to the yoghurt.

Important: The yoghurt must be relatively fresh so that it still contains enough living lactic acid bacteria. Regular consumption of natural yoghurt is said to prevent constipation and diarrhea. However, sweetened yogurts with additives are not conducive to gut health.

Just like other dairy products, yoghurts are also increasingly being criticized for health concerns. Industrial factory farming makes an increased use of antibiotics necessary and antibiotic residues have already been detected in dairy products such as cheese, quark and yoghurt. Consuming such products would damage the gut rather than build it up. It is therefore better to opt for organic products or use soy or coconut yoghurt. The same microorganisms are added to these yoghurts, but they consist of purely plant-based raw materials.

Probiotic foods: kefir

Kefir is a fermented, viscous milk drink made from goat’s or cow’s milk. Kefir has a full-bodied, slightly sour taste. To make kefir, a kefir fungus must be added to the milk, which causes the lactose to ferment. Yeasts are also added, which produce small amounts of carbonic acid and alcohol. The ripening process takes about 24 hours.

Kefir is rich in calcium, magnesium and phosphorus and contains vitamins B2, B12 and vitamin D. As with yoghurt, you should also make sure that the kefir product is fresh and organic. In this way, a particularly large number of living bacteria can get into the intestine and health disadvantages can be avoided.

Probiotic and delicious: pickles

Pickled cucumbers and other pickled vegetables are great vegan sources of probiotics, as is sauerkraut. With regular consumption, they can contribute to healthy digestion and strengthen the immune system.

However, this only applies if the vegetables have traditionally been preserved by lactic acid fermentation and not simply mixed with vinegar. It is therefore advisable to pickle cucumbers and other vegetables yourself, as most products from the supermarket do not contain any live lactic acid bacteria.

Apple cider vinegar as a natural probiotic

Many people are familiar with apple cider vinegar, but few are aware of its probiotic effects. Apple cider vinegar is made from apples. These are fermented into cider, which is then used to make vinegar. Here, too, lactic acid bacteria form during fermentation. In addition to the benefits for gut health, apple cider vinegar is also said to help fight colds and inflammation.

When buying, make sure that you use a natural product. You can recognize such apple cider vinegar by its cloudy golden-brownish colour. In addition, streaks or particles remaining after the fermentation process should be visible.

Vegan Probiotic: Miso

The aromatic paste from Japan usually consists of soybeans and rice or barley. In traditional production, the miso paste has to mature for several months in order to obtain its typically spicy taste through fermentation. At the same time, the probiotic lactic acid bacteria are formed. Miso is an integral part of Japanese cuisine. Aside from the significant amount of probiotics, miso contains fiber and protein.

Miso is also an ideal source of probiotics for vegans, because the paste is made without animal ingredients.

Probiotic trend drink Kombucha

Kombucha is made from herbal or black tea. The kombucha fungus is added to this, which ensures the fermentation of the tea. In addition to the lactic acid bacteria, acetic acid, carbonic acid and small amounts of alcohol are also produced during fermentation. Depending on the type of tea, Kombucha also contains caffeine.

Fresh kombucha is an excellent probiotic food. It is said to contribute to the health of the intestinal flora and protect against harmful bacteria through a slight antibacterial effect. However, this only works if there are enough living microorganisms in the drink. Unfortunately, this is not the case with most products from supermarkets. Due to the high level of processing and the long storage time, the positive health effects on the intestines cannot be achieved.

Tempeh: vegan probiotic food

Whether in salads, as a hearty main course, or as a snack – tempeh has it all. The traditional Indonesian product is made from soybeans that are inoculated with a special mold. This starts the fermentation that creates the unique texture of the tempeh and allows a lot of healthy bacteria to grow. Tempeh is rich in minerals such as magnesium, phosphorus and potassium and proteins, which can be used particularly well by the body through fermentation.

Tempeh is tasteless without seasoning and is suitable as a meat substitute in various dishes. The probiotic food is particularly appreciated by vegans and health-conscious people.

health

Which Foods Have How Many Calories?

Tips to pay attention to the daily calorie intake without starving yourself. Do you know that? You think to yourself: I don’t eat that much, but I’m still gaining more and more weight. Why does everything start immediately with me like gold in my hips?

We want the spring and summer figure, but somehow the diet doesn’t really work. If we put ourselves on the scales again, we are horrified: five kilos more than four months ago. How can that be?

We often eat unhealthily and undisciplined. Therefore, you can observe the following tips so that you can lose weight without starving yourself. It’s great when calorie counting doesn’t get out of hand. You can continue to enjoy life with zest for life, feast once in a while, and accept the invitation to eat without immediately seeing the kilos on the scales increase. The following tips will help you to eat healthily, consciously, and low in calories. Live consciously, your health will thank you.

1. Eat regularly – avoid cravings

Those who are hungry will always eat a lot. Then we eat the wrong thing and inevitably gain weight. It is better to regularly eat a lot of foods that are low in calories and fill the stomach. It takes away hunger pangs and fills you up. Five meals a day are allowed. Eat a lot of fruit and vegetables, they fill the stomach and provide you with sufficient vitamins and minerals. For example, an apple has 80-100 calories, and a bar of nut chocolate has more than 600 calories. After eating sugary chocolate, they quickly get hungry again, while the fruit is healthy and keeps you full for longer.

A large bowl of salad with little oil has 300-400 calories and fills you up, while a pasta dish with cream sauce easily has twice the calories. So we often don’t eat too much, but simply do the wrong thing: Tip: simply eat lots of fruit and vegetables, which contain a lot of water and are guaranteed not to make you fat.

2. Drink plenty of water and unsweetened tea

Anyone who drinks low-calorie drinks such as water, tea, or the occasional cup of coffee or fruit juice fills the stomach without taking in many nutrients. While a glass of juice or a quarter liter of wine easily has 150 – 300 calories, half a liter of beer has around 200 calories and a glass of milk also has around 180 calories, you can save with drinks without calories.

Anyone who consciously drinks a glass of wine spritzer every evening and enjoys it does more for their health than simply pointlessly consuming alcohol and sugary lemonade. Those are unnecessary calories that don’t fill you up. The weight increase is an unpleasant side effect that does not have to be.

3. Low-fat preparation

There is nothing wrong with the seared piece of meat or fish. Why should you avoid the salad oil altogether? However, please pay attention to healthy, polyunsaturated fatty acids contained in rapeseed oil or high-quality vegetable oils. A teaspoon of oil for frying a piece of chicken breast is enough to fry the meat crispy. The pan does not have to be swimming in fat. The butter should not be smeared thickly on the breakfast bread.

Everything is in moderation. If you consciously save and weigh fat, you can save calories in the long term. Pay attention to low and high-quality fat.

4. Recognize calorie needs and live by them

If you know your nutritional needs and adjust your daily eating habits accordingly, you will not gain weight in the long term. Eat mindfully. If you’re enjoying a cake because you’re invited to a family party, save yourself those calories at the next meal. Nutrition means: dealing with yourself and your body, then eating calorie-conscious.

5. Include exercise in everyday life

Anyone who moves consciously uses their bike to go shopping, walks up the stairs instead of taking the elevator, and who consciously does sport once a week increases their fitness. He just burns calories without really noticing it. This builds muscles, you feel vital and fit. If you build muscle mass, you will burn more calories in the long run. A virtuous circle for your fitness and nutrient consumption.

If you exercise casually in the fresh air, you burn calories and feel good about it. A little exercise promotes blood circulation and increases well-being. Inevitably, you pay attention to a calorie-conscious diet and one or the other sundae in the cafe is quickly relaxed again.

Food

Low Fiber Foods: What You Can Eat (List)

After intestinal diseases it is sometimes necessary to resort to low-fiber foods. This allows the digestive system to recover more easily. Here you can find out which low-fiber products are particularly suitable.

Low-fiber foods should be the exception rather than the rule, because fiber is fundamentally the basis of any healthy diet. This is because fiber is essential for a healthy digestive system as it stimulates bowel movements.

When are low-fiber foods useful?

With certain complaints and illnesses, the gastrointestinal tract is so overwhelmed that high-fiber food can have a negative effect on digestion. This applies, for example, to gastrointestinal infections and many other diseases of the digestive tract, but also after certain operations. The digestive system is often so weak at first that you have no appetite and do not eat any solid food for a few days. Especially after such days, you should slowly get your intestines used to solid food.

In such situations, high-fiber foods would be out of place and would likely lead to bloating and stomach cramps. You should now resort to so-called “light foods”, i.e. foods that contain little fiber and are easy to digest. You should also make sure you drink enough fluids. It is best to use warm water or herbal teas.

Low-fiber foods: list

You should now avoid foods such as legumes, whole grain products and raw vegetables in particular. Suitable foods are e.g.:
White bread or rolls
mixed bread
zwieback
Noodles (not whole grain!)
white rice
Cornflakes (not whole grain)
bananas
stewed fruit
applesauce
Potatoes (without skin)
carrots (cooked)
Cucumbers (peeled, seedless)
zucchini
tomatoes
eggs
Dairy products
Vegetable oils (e.g. sunflower, olive and rapeseed oil)
butter

Animal products are low in fiber – but not recommended

In general, all animal products are very low in fiber. As part of a light diet, however, you should only include them in moderation or eliminate them completely, as they are often difficult to digest due to their fat content. In addition, meat and fish are anything but sustainable and should therefore only rarely be on the menu, if at all.

You should only use vegetable oils very sparingly and, for example, only add one or two teaspoons to your potato and carrot puree. Because fats are difficult to digest. If you would like to eat fruit, you should steam or boil it (except for bananas) in some fruit juice beforehand. Alternatively, you can use applesauce or other fruit puree – this is more digestible.

Food

Brain Food: These Foods are Good For Your Brain

Brain food refers to foods that are said to be particularly good for the brain. But which nutrients do our gray matter need? And what foods do they provide? We have the answers.

The human brain is the central control center of the organism, in which all information comes together. In order for it to function smoothly, the brain needs three things above all: enough oxygen, blood and the right nutrients. Brain Food is supposed to provide the right nutrients.

Brain Food: The brain needs these nutrients

Our brain is so complex that we are far from fully understanding it and how it works. Nevertheless, science agrees on a few points. When it comes to the right care, the following points are particularly important:
Water: Even before the actual brain food comes “brain liquid” – the brain needs enough liquid. A lack of water is quickly noticeable in the form of headaches, tiredness or poor concentration. That’s why you should drink about one and a half to two liters throughout the day – preferably water or tea. On hot days or physically demanding phases, it can be more.
Carbohydrates: The brain gets the energy it needs from carbohydrates. Instead of fast sugar, you should rely on complex carbohydrates (see below). These are slowly broken down into glucose in the digestive tract – this is how the brain gets the necessary glucose over longer periods of time.
Protein: Protein consists of amino acids, which serve as building material for the messenger substances. These are also called neurotransmitters and are responsible for the transmission of information in the brain. Of the 20 amino acids, eight cannot be made by the body – they must be obtained from food.
Fat: Brain and nerve cells are padded with fatty tissue for protection. The unsaturated fatty acids, especially the omega-3 fatty acids, are important for the functioning of the brain and make up two-thirds of the fatty acids in the brain.
Vitamins: The brain needs vitamins to produce messenger substances and to protect the cells from free radicals. The most important vitamins include vitamin A, vitamin E, vitamin C and the B vitamins B1, B6, folic acid and B12.
Minerals: Minerals and trace elements are important for many tasks in the brain, especially for information transfer. Calcium, magnesium and iron are particularly important here.

This brain food provides the right carbohydrates

The brain needs about 120 grams of glucose, also known as dextrose, every day. Sweets provide this simple sugar quickly, but after the brief energy boost, the sugar level drops rapidly again. However, the brain needs a steady supply of glucose, which long-chain, complex carbohydrates provide. The best suppliers for this are:
Whole grain cereals, such as bread made from whole grain flour
Legumes such as lentils, beans and peas
potatoes
some fruits and vegetables, such as bananas
Dried fruit, muesli bars or trail mix
Especially if you put a lot of strain on your brain, you should avoid long breaks between meals: After five hours or more, the blood sugar level has dropped so much that the ability to concentrate decreases.

Good protein sources for a healthy brain

In order for our thinking apparatus to remain in top form, it also needs sufficient protein. Meat or animal products such as eggs and yoghurt are not necessarily required to cover the necessary intake. Although these are good sources of protein, you can also meet your protein requirements with a vegetarian or vegan diet. In this category, the best brain foods are:
Legumes such as lentils, beans and peas
soy products
whole grains
Nuts, especially peanuts, hazelnuts and walnuts
Seeds, in particular hemp seeds, pumpkin seeds, sunflower seeds, linseed and chia seeds
animal products such as cheese, turkey breast, beef, salmon, shrimp, low-fat quark or eggs

Brain food: foods with unsaturated fatty acids

With fats, a distinction is made between saturated and unsaturated fatty acids. Saturated fatty acids are mainly found in hydrogenated fats (e.g. in margarine or animal fats) and should be consumed with caution.

Above all, our body and brain need unsaturated fatty acids, which are divided into monounsaturated and polyunsaturated fatty acids. The polyunsaturated fatty acids are also called essential fatty acids. The best suppliers of these healthy fatty acids are:
Nuts, especially walnuts and Brazil nuts
almonds
high-quality vegetable oils, for example rapeseed oil, linseed oil, walnut oil or soybean oil
Seeds, in particular hemp seeds, cashew nuts
fatty fish such as salmon, mackerel, eel, herring, tuna or sardines

Vitamins for the brain – the best foods

The various vitamins are important for the human organism and are also needed in many places in the brain. Vitamin A, beta-carotene, vitamin E and vitamin C protect against free radical damage. The B vitamins are crucial for the metabolism of messenger substances and the ability to concentrate. You can meet your vitamin requirements with the following foods:
Vitamin A: Dark green, yellow, and red fruits and vegetables (such as carrots, squash, sweet potatoes, corn, peppers, tomatoes, spinach, broccoli, or apricots) and some animal products (especially liver, butter, cheese, egg yolks, and oily fish)
Vitamin E: Cereals, wheat germ, nuts, seeds, vegetable oils and eggs
B vitamins B1, B6 and folic acid: whole grains, wheat germ, nuts and seeds, legumes, potatoes, cabbage, vegetables, fish, cheese
More information: vitamin B1, vitamin B6, folic acid, vitamin B12
Vitamin C: peppers, citrus fruits, kiwi, berries, sea buckthorn, potatoes, rosehip

The most important minerals – this brain food provides them

The most important minerals for the brain include calcium, magnesium and iron. These all have different functions for the brain.

Calcium: Vegetables (kale, broccoli, fennel, Chinese cabbage), nuts and seeds (poppy, sesame, almonds, hazelnuts), whole wheat bread, milk and dairy products
Magnesium: Vegetables (Brussels sprouts, kale, kohlrabi, broccoli, spinach), legumes, whole grains, brown rice, cocoa, nuts and seeds
Iron: Legumes, oat flakes, nuts and seeds (pumpkin seeds, sesame, pistachios, linseed), vegetables (spinach, broccoli, lamb’s lettuce, rocket), sugar beet syrup, wheat germ, currants, meat, fish

A healthy brain through diet and lifestyle

So it’s true: some foods can rightly be labeled “brain food”. In particular, nuts and seeds, high-quality oils, legumes and fresh vegetables are important for the brain – be it for the right fatty acids, sufficient protein intake or the necessary vitamins and minerals.

Nevertheless, you don’t have to analyze each nutrient individually and adjust your food accordingly by gram: With a balanced diet, you usually provide your body with all the nutrients it needs. It should be colourful, diverse and varied. Include various seeds, nuts and germinated sprouts as well as whole grain products and legumes in your diet and combine them with as many fresh vegetables and fruits as possible.

However, a healthy lifestyle does not stop with nutrition: Sufficient exercise and lots of fresh air are just as important as a positive attitude and relaxation. You can also train your brain in a targeted manner and keep it fit. Meditation and mindfulness exercises have also been shown to promote a healthy body and mind.

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Tips and Foods Against Vitamin B Deficiency

Tips and foods against vitamin B deficiency at a glance. Vitamin B is a vitamin group made up of eight vital substances. Each of the substances can be lacking and is to be compensated for in a targeted manner.

Home remedies and foods with vitamin B

Vitamin B6, B12, and folic acid are particularly important for your health and well-being. The metabolism is disturbed in the event of a deficiency. Stress from long-term stress or caring for relatives is often the result.

The vitamin B deficiency in water-soluble B vitamins

Vitamin B is a vitamin group consisting of eight vital substances. These are the vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin, nicotinic acid), B5 (pantothenic acid), and B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cobalamin). Women in the first trimester of pregnancy and who want to have children should take 0.4 milligrams of folic acid a day. Vegans may need more vitamin B12. However, excessive doses of B6, folic acid, and nicotinic acid can cause nerve damage. Our tips compensate for a deficiency.

1) Folic acid (B9) in fortified salt

Too much salt is not healthy, so the right salt is important. Salt enriched with folic acids, such as the Bad Reichenhall iodized salt, contains 100 micrograms of folic acid. The German Society for Nutrition recommends 400 micrograms for young people and adults and 600 for pregnant women who can hardly manage with nutrition alone.

2) Folic acid in food

Green leafy vegetables contain a lot of folic acids. Because the vitamin is sensitive to light, air, and heat, eat it fresh or raw. Add legumes and whole grains to your diet. At the top are beef liver (590 micrograms/100 g), wheat germ (520), and chickpeas. Egg yolks are also rich (a 60g egg has 40 micrograms). Many multifruit and multivitamin juices contain folic acid. Frequent consumption and additional vitamin preparations could become too much. Preparations that contain other vitamins or minerals in addition to folic acid have no effect with an adequate diet.

3) Folic acid in the vitamin supplement

With the exception of “Radiopharm” (400 micrograms per tablet), the folic acid preparations tested by Stiftung Warentest were not recommended because they exceeded the recommended intake.

4) Food for vitamin B1 deficiency

Typical symptoms of vitamin B deficiency are also neurological disorders, cardiac muscle weakness, and general muscle atrophy. Memory can suffer in alcoholics. In addition to less alcohol, foods such as fish, grain products, legumes, and pork should be eaten more often.

5) Vitamin B2 for fat and protein breakdown

One to two milligrams of B2 a day protects red blood cells and the lens of the eye and creates healthy skin, mucous membranes, and intact nails. A shortage is rare in this country. Yeast, cereals, legumes and milk, cheese, and offal contain a lot of vitamin B2.

6) Vitamin B3 for more energy

The need for niacin is energy-dependent. It converts supplied fats, carbohydrates, and proteins into energy. A varied, fresh diet easily covers the need. With animal foods such as liver and fish, meat and whey products, as well as whole grain products, legumes and potatoes, mushrooms and bananas, and coffee, you are there.

7) Vitamin B5 for a weakened immune system

The body needs B5 or pantothenic acid for carbohydrate, fat, and protein metabolism and also for wound healing and a healthy immune system. The vitamin is found in almost all animal and plant foods. The innards such as liver and kidneys, as well as herring, yeast, egg yolks and legumes, cauliflower, and mushrooms, are particularly good.

8) Vitamin B6 for protein metabolism and formation of amino acids

The body needs one to two milligrams per day. The need is usually covered with a balanced diet, even in pregnant women or athletes. There is a lot of vitamin B6 in yeast, cereals, bananas, and vegetables as well as in offal, milk, and eggs.

9) Vitamin B7 Biotin for hair, skin, and nails

The best way to meet your vitamin B7 needs is with a fresh, balanced diet. Food rich in biotin is legumes, whole grain products, soy products, egg yolk, yeast, and nuts.

10) Vitamin B12 for new cells as well as functioning nerves

B12 is important for the synthesis of genetic material, cell renewal, and nerves. In addition, the folic acid needs the vitamin for activation. Vitamin B12 is found almost exclusively in animal products. Only sea buckthorn is an exception when processing the fruit peel.

11) Vitamin B overdose

A vitamin B deficiency cannot occur with a healthy diet, but an overdose can cause damage. Most B vitamins are safe. Exceptions are vitamin B3, B5, B6, and folic acid.

High doses of vitamin B3 cause itching, nausea, heartburn, and bouts of redness and hot flashes. Excessive intake of vitamin B5 leads to gastrointestinal disorders. Prolonged vitamin B6 overdose is neurologically noticeable. A folic acid excess leads to insomnia, nervousness, and gastrointestinal problems. Too much folic acid impairs the effectiveness of anti-epileptic drugs.