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

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

Problems caused by a strained intestine

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

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

There are different forms of colon cleansing

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

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

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

Proper gut structure after cleansing

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

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

Proven home remedies for colon cleansing

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

Cleansing the intestines with fiber

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

Colon cleansing alternative with psyllium

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

Faithful salt for colon cleansing

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

Ginger tea

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

health

Iron Deficiency During Pregnancy: These Foods Help Against it

Many women are iron deficient during pregnancy. During this time, pregnant women have an increased need for iron. But you can prevent iron deficiency with various foods.

Iron is an important substance for the formation of red blood cells and is essential for the human body. A woman needs about 15 milligrams of iron per day – a balanced diet is normally sufficient for this.

The problem: During pregnancy, the need for iron temporarily doubles. After all, the expectant mother has to take care of the unborn baby in her womb. However, every third pregnant woman does not manage to get enough iron from food, so that many suffer from iron deficiency. However, you can recognize the deficiency by different symptoms and compensate with different foods.

Recognize iron deficiency in pregnancy

The symptoms of iron deficiency are often very non-specific. Acute iron deficiency usually occurs in the last trimester of pregnancy, which is why you should pay particular attention to the following signs from the 6th month:
Fatigue,
constant exhaustion,
Forgetfulness,
concentration problems,
hair loss,
pale skin,
brittle nails,
cracked corners of the mouth,
weakened immune system,
declining physical performance.
In the case of an extreme iron deficiency, the body hardly produces any red blood cells. This can lead to what is known as anemia. In this case a doctor must be consulted. Because red blood cells are important for the baby and the placenta to grow. A 2016 study found that iron deficiency in babies can impair brain development, among other things.

Foods for iron deficiency in pregnancy

To a certain extent, you can prevent and treat iron deficiency yourself during pregnancy. In return, you consume more iron-rich foods and drinks. We recommend that you get the food in organic quality and from the region. In this way you avoid unnecessary pesticides and superfluous transport routes.

The most iron-rich grain product is wheat bran. This contains about 15mg of iron.
Millet flakes are also impressive with around 9mg per 100g.
In addition to a lot of vitamins, pumpkin seeds also contain a lot of iron.
You can also add more dried lentils and white beans to your diet if you suspect iron deficiency.
Soybeans, chickpeas and tofu also contain a lot of the important trace element.
Although spices are only consumed in small amounts, the following spices, for example, contain a lot of iron: cardamom, parsley and cinnamon.
Egg yolk contains about 5.5mg of iron per 100g.
Red juices contain a large amount of iron: beetroot and black currant in particular, but also beets are suitable.
Tip: The body can absorb iron particularly well in combination with vitamin C. Therefore, make sure to supplement your iron-rich meal with fruits and vegetables containing vitamin C. Milk, on the other hand, inhibits iron absorption!

Important: If your iron deficiency gets worse or the symptoms persist for a long time, you should definitely consult a doctor. In order to avoid anemia, he may prescribe you iron-containing supplements.

Food

Fiber: Foods That Contain a Lot

Getting enough fiber is not difficult with the right foods. Our overview will help you to create a varied diet rich in fiber.

Dietary fiber – that’s why it’s so important

Although dietary fibers provide our body with hardly any nutrients and are mostly excreted undigested, they play a crucial role in our health:

Dietary fiber is particularly important for digestion, as it supports good intestinal flora, prevents constipation and stimulates digestion.
A high-fiber diet prevents colon cancer.
Fiber has a positive effect on cholesterol and blood sugar levels.
Because fiber swells up in the digestive tract, it ensures that your food fills you up well and for a long time. This is how you avoid ravenous hunger attacks.
Dietary fiber is mainly found in plant foods. The German Society for Nutrition recommends consuming 30 grams of fiber per day. With a high-fiber diet, it is important to drink enough – two to two and a half liters of water and/or unsweetened tea daily are necessary so that the dietary fibers in the intestine can swell well.

High-fiber foods at a glance

If you eat a varied and balanced diet, you don’t need to worry about getting enough fiber. Most of the high-fiber foods are probably already on your daily menu:
Vegetables, especially cabbages, carrots and potatoes
Fruit and dried fruit such as apples, pears and berries
Whole grain products such as whole grain bread or pasta
Legumes such as beans and lentils
nuts and seeds
Below we take a closer look at the food categories: The lists tell you which types of fruit and vegetables provide the most fiber, which types of grain and legumes are particularly recommended, and which nuts and seeds have the highest fiber content. Last but not least, we introduce you to the superfoods among the high-fiber foods.

Animal products are not included in our overview: Not only are they a poor source of dietary fiber, they are also ecologically and ethically problematic. Eating a vegan diet is the easiest and healthiest way to get enough fiber.

Note: We researched the quantities primarily in the United States Department of Agriculture (USDA) database. We have not listed foods that cannot be bought in this country.

The 10 vegetables with the highest fiber content

Since vegetables consist largely of water, the fiber content is comparatively low per 100 grams. However, vegetables contain a lot of fiber per 100 kilocalories. That’s why many types of vegetables are ideal for a high-fiber diet – and provide lots of valuable vitamins, minerals and secondary plant substances.

Topinambur and potatoes lead the list here, although they contain a comparatively large number of calories. In addition, various types of beans, cabbage and other root vegetables are particularly rich in fiber.

High-fiber vegetables (values per 100 grams):
Jerusalem Artichoke: 12.1 g
Potatoes: 8 g
Artichoke: 6 g
Parsnip: 5 g
Pumpkin: 5 g
Brussels sprouts: 4 g
Cabbage & Kale: 4 g
Spinach: 4g
Carrots: 3g
Cauliflower: 3g
Sweet potatoes: 3 g

Dietary fiber from fruit, berries and dried fruit

There are also some high-fiber contenders among the fruit varieties. When it comes to local fruit, apples and pears score particularly well. There are also some Mediterranean fruits with a high fiber content, such as pomegranates or citrus fruits.

Fruits rich in fiber (values per 100 grams):
Passion fruit: 11 g
Avocado: 7g
Pomegranate: 4 g
Olives: 3 g
Pears: 3 g
Kiwis: 3 g
Figs: 3 g
Apples: 3 g
Limonene: 3 g
Bananas: 3 g
Berries in particular provide a lot of dietary fiber. The good thing about this: All of the frontrunners on the list also grow here in Germany.

High-fiber berries (values per 100 grams):
Elderberries: 7 g
Raspberries: 7 g
Blackberries: 5 g
Blueberries: 5 g
Currants: 4 g
Gooseberries: 4 g
Cranberries: 4 g

Fruit, like vegetables, consists largely of water. Therefore, dried fruit has significantly more dietary fiber per 100 grams than fresh fruit. It is not without reason that prunes are considered a tried and tested remedy for constipation. Since dried fruits contain a lot of sugar, you should eat them sparingly.

High-fiber dried fruit (values per 100 grams):
Goji berries: 13 g
Bananas: 10g
Figs: 10 g
Apples: 9 g
Peaches: 9 g
Dates: 8 g
Pears: 8 g
Apricots: 7 g
Plums: 7 g
Raisins: 7 g

Grain products and flours with the most fiber

Grains should not be missing from a diet with high-fiber foods. However, it is important that you use whole grain products or unpeeled grain seeds, as most of the fiber is in the germ and the shell. You can also buy the grain shells, called bran, separately and add them to your muesli, for example.

High-fiber grains and pseudo-grains (values per 100 grams, in uncooked form):
Corn bran: 79 g
Wheat bran: 43 g
Rice bran: 21 g
Barley: 17 g
Oat bran: 15 g
Rye: 15 g
Wheat and wheat germ: 13 g
Spelled: 11 g
Oats: 11 g
Buckwheat: 10 g
Millet: 9 g
Corn: 7 g
Quinoa: 7g
Amaranth: 7 g
Wild rice: 6 g

Whether you want to buy good high-fiber bread from the bakery or want to bake a healthy cake, whole wheat flour is always a better option. While whole wheat flour contains eleven percent fiber, wheat flour type 550 consists of just four percent fiber.

High-fiber flours (values per 100 grams):
Rye flour, grist: 14 g
Wheat flour, whole grain: 11 g
Barley flour, whole grain: 10 g
Buckwheat flour, whole grain: 10 g
Spelled flour, whole grain, 8 g
Corn flour, whole grain: 7 g
Oatmeal, whole grain: 6 – 9 g
Rice flour, whole grain: 5 g
Millet flour, whole grain: 4 g
Wheat flour, white flour: 4 g

Fiber in legumes – the 15 best foods

Beans, peas, lentils: legumes still rarely end up on the plate in this country. There is a lot to be said for them – including their high fiber content. The list is headed by various types of beans, closely followed by green peas and chickpeas. But red and brown lentils also have a very high fiber content. It is important to remember that the values apply to the food in uncooked form. For example, dried peas have 22 grams of fiber per 100 grams, but cooked ones “only” have a proportion of eight grams – because they absorbed water during cooking.

High-fiber legumes (values per 100 grams, in uncooked form):
Helmet beans: 26 g
Snap beans: 25 g
Broad beans: 25 g
Kidney beans: 25 g
White beans: 25 g
Green peas: 22 g
Lima beans: 19 g
Lupins: 19 g
Mung beans: 18 g
Black beans: 16 g
Pigeon peas: 15 g
Chickpeas: 12 g
Lentils: 11 g
Cowpeas: 11 g
Soybeans: 9 g

Nuts and seeds – Good sources of fiber

Last but not least, when it comes to the foods richest in fiber, nuts and seeds cannot be left out. Most kernels, nuts and seeds contain a lot of fiber – but also a lot of calories and fat. Therefore, you should only consume them in moderation.

Fiber-rich seeds and nuts (values per 100 grams):
Chia seeds: 34 g
Flaxseed: 27 g
Pumpkin seeds: 18 g
Almonds: 14 g
Sesame seeds: 12 g
Sunflower seeds: 11 g
Pine nuts: 11 g
Pistachios: 11 g
Hazelnuts: 10 g
Pecans: 10 g
Macadamia nuts: 9 g
Walnuts: 8 g
Sweet chestnuts: 5 g
Hemp seeds: 4 g
Cashew nuts: 3 g

Superfoods: The pinnacle of dietary fiber

In the following list you will find the most high-fiber foods of all. In addition to the already mentioned representatives such as flax and chia seeds, you will also find some unexpected foods here, such as spices and cocoa powder. Not all of the foods on this list are therefore viable for meeting the daily fiber requirement.

Foods with the highest fiber content (values per 100 grams):
Bran: corn bran 79 g, wheat bran 43 g
Binding agents such as guar gum & locust bean gum 77 g
Judas ear (mushroom) 70 g
Flea seed shells 70 g
Spices: curry powder & cinnamon 53 g, savory 45 g, rosemary & oregano 43 g and much more.
carob flour 40 g
Cocoa powder 37 g
Chia seeds 34 g
Flaxseed 27 g
Rose hips 24 g

Food

Fructose-Free Foods: What You Can Eat if You Are Intolerant

If you have fructose intolerance, you should use foods that are as fructose-free as possible. Here you can find out which products you can eat without any problems and which ones you should avoid.

What is fructose intolerance?

Fructose intolerance is a special type of food intolerance in which those affected tolerate foods containing fructose to a limited extent or not at all. This is because the fructose cannot be properly digested. This leads to digestive problems such as bloating, abdominal pain and diarrhea.

With a normal fructose intolerance, however, you do not have to do without fructose completely. In small quantities, it usually does not cause any problems. Only in the rare form of hereditary fructose intolerance does fructose have to be strictly avoided.

Exactly how much fructose is tolerated varies from person to person. Therefore, you must test how your body reacts to certain foods and consult a doctor or nutritionist.

After the diagnosis, you usually try to consume as little fructose as possible to protect your digestive tract. After that, you can continuously increase fructose intake and write down how you feel after eating certain foods in a food diary. Over time, your digestive system becomes more and more accustomed to foods that contain fructose. Sometimes the intolerance even disappears again.

Fructose-free foods – you can eat them!

Foods that have a very low fructose content or that contain at least as much glucose as fructose are generally well tolerated. These products include, among others:
Grain products: rice, rye, wheat, oats, spelt
Pseudo-cereals: buckwheat, amaranth, quinoa
Legumes: lentils, beans, peas
eggs
pure dairy products: butter, cheese, yoghurt and quark (unsweetened)
meat and fish
Herbs: basil, parsley, oregano and so on
a few types of fruit: cranberries, rhubarb and avocado
lots of nuts and seeds: flaxseeds, sunflower seeds, pumpkin seeds, poppy seeds, chia seeds, peanuts
some low-fructose vegetables: chard, rocket, spinach, zucchini, chicory, lamb’s lettuce, fennel, cucumber, potatoes
soy milk (unsweetened)
vegetable oils
Apple Cider Vinegar

Other products contain a little more fructose, but you can usually tolerate them in moderation:
Vegetables such as artichokes, broccoli, mushrooms, chanterelles, carrots, sweet potatoes, turnips, parsnips, red cabbage, celery, pumpkin, eggplant
Fruits such as apricots, honeydew melon, papaya, plums, grapefruit, cherries, limes and lemons
hazelnuts
bamboo shoots
Ginger
coconut milk
Note: In the waiting phase, i.e. in the recovery phase after the diagnosis, you should also avoid these products. As you begin to increase your fructose intake, you can gradually incorporate the foods into your diet.

It also helps not to eat fruit pure, but to eat it in combination with low-fructose foods such as dairy products or cereals.

To make it easier for your intestines to process the fructose, you can also sweeten your food with a little glucose. The glucose makes it easier for your digestive system to absorb the fructose. How much glucose you have to consume varies depending on the food and your individual tolerance limit. However, you shouldn’t overdo it with this trick, since too much glucose can quickly have a negative effect on your health.

Fructose intolerance: You should avoid these foods

Products that are not tolerated by fructose intolerance include:
many types of fruit (such as apples, pears, berries, persimmons, mango, etc.)
dried fruit
Sweets
sugary drinks, such as fruit juices, soft drinks, beer and wine
Some vegetables can also be problematic, such as kale, green beans, or turnip greens.
Many baked goods, such as bread, rolls and crispbread, can also be relatively heavily sweetened. Therefore, you should look at the ingredients or nutritional information before consumption. This also applies to yoghurts or mixed milk drinks.

Food

Capsaicin: Effects and Which Foods Contain it

Capsacin provides the spiciness in chili, cayenne pepper and Co. You can read here why the plant substance not only flavors the food, but also alleviates physical complaints.

Capsacin is one of the natural alkaloids. It is found in paprika, chili, pepperoni and cayenne pepper and is one of the hottest substances in the world. Incidentally, the characteristic sharpness of a ginger root does not come from capsacin, but from the substance gingerol it contains.

Due to its valuable effect on the body, the plant substance capsacin is not only used in cooking. Capsacin is used internally and externally for physical ailments. In high doses it is also used in pepper spray and causes severe irritation of the mucous membranes.

This is how the plant substance capsacin works

You have certainly experienced the direct effect of capsacin on your own body. If you’ve already bitten into a chili pepper, your lining in your mouth has started to burn. If you then swallowed the chili, you also felt the sharpness in your esophagus and stomach.

It is well known that spicy food burns twice. Once when you eat and once again when you eliminate the food. But the spicy substance is not only found in food. It is also used for medicinal purposes.

According to a 2015 study, capsacin has several positive effects on physical health. Among other things, the plant substance works as follows:
Capsacin is a powerful antioxidant.
It has an antibacterial and antifungal effect,
protects the liver from toxins,
strengthens the gastric mucosa,
positive effects on blood sugar levels
stimulates the metabolism
promotes fat burning
the plant substance has a warming effect,
supports the expansion of blood vessels,
promotes blood circulation,
and relieves pain.
The nerve endings of the skin are irritated when ointments or patches containing capsacin are applied externally. If the substance is left on the skin, the pain will be relieved after a while. Often the affected area even feels slightly numb.

This is how capsacin can be used

Because of its warming effect, which stimulates blood circulation, capsacin is often used to relieve tension. Capsacin-containing ointments, gels or patches are used especially for neck pain or other muscle complaints. The sharp substance also relieves joint or nerve pain and is also often used for rheumatic complaints.

There are also nasal sprays that contain the substance in small doses. Especially when the nose is severely blocked, the blood circulation can be stimulated, the secretion loosened and drained.

If you want to lose weight naturally, you should also use meals that contain cayenne pepper or chilies. This stimulates the metabolism and you burn fat faster. In this case, additional capsules are sometimes recommended for internal use. However, we advise you to influence your body as naturally as possible and to avoid dietary supplements.

The plant substance capsacin is also playing an increasing role in cancer research. A study from 2011 was able to prove that a certain enzyme no longer works in cancer patients. This should actually ensure that diseased cells die and stop multiplying. In the study, capsacin was able to take over the role of the inactive enzyme. These results could be relevant in the future for breast, pancreas, lung and prostate cancer.

What you should consider when using capsacin

If you handle food containing capsacin in the kitchen, you should absolutely avoid coming into contact with your eyes, ears or mucous membranes. The sharpness on your fingers can cause painful burning and severe irritation. Be sure to wash your hands thoroughly after cooking.

External use of capsacin can cause the skin to become somewhat irritated and reddened. If you experience an extreme burning sensation or blisters form, you are probably overreacting to the heat and should stop using it immediately.

If your skin is broken, it shouldn’t come into contact with the sharp substance at all. The same applies to the sensitive skin of babies and small children. There are often milder home remedies to alleviate physical discomfort.

Food

Carbohydrate-Rich Foods: These Contain a Lot (List)

You should know carbohydrate-rich foods if you want to lose weight. Because many nutritional advisors recommend avoiding carbohydrate-rich foods. Our list will help you and show that there are also good carbohydrates.

Carbohydrate foods are very important for the body. Because he needs carbohydrates as an energy supplier. Only if there are not enough carbohydrates available does the body fall back on the fat reserves. That is why many fat-away advisors or low-carb diets recommend avoiding carbohydrate-rich foods as much as possible. On the other hand, if you want or have to gain weight (e.g. after an illness), you should specifically eat carbohydrate-rich foods.

All types of sugar are called carbohydrates. Basically, all foods contain carbohydrates, except for water. Carbohydrates consist of molecule chains of different lengths:
The body can process short molecular chains quickly and easily. Such carbohydrates are mainly found in sweets and other sweet foods.
The body needs more time for long molecule chains. They are mainly found in whole grain products.
In short: long-chain carbohydrates fill you up for longer because the body is busy using the carbohydrates for longer. Therefore, they are also better for losing weight than short-chain carbohydrates.

High carbohydrate foods list

Cornflakes (sweetened): 88g / 100g
Honey: 81g / 100g
Basmati Rice: 80g / 100g
Dried dates: 75g / 100g
Rusk: 75g / 100g
Plain pasta: 72/ 100g
Wheat Flour (550): 72g / 100g
Buckwheat flour: 71g / 100g
Jam/Jam: 70g / 100g
Honey waffles: 70g / 100g
Raisins: 68g / 100g
Wholemeal pasta: 67/ 100g
Wheat flour (1050): 67g / 100g
Muesli bar: 67g / 100g
Amaranth: 65g / 100g
Goji berries: 64g / 100g
Nut nougat cream: 62g / 100g
Wholegrain rye flour: 61g / 100g
Popcorn: 60g / 100g
Rolled oats: 59g / 100g
Dark Chocolate: 58g / 100g
Condensed milk: 57g / 100g
Whole milk chocolate: 52g / 100g
French baguette: 51g / 100g
Pumpernickel: 50g / 100g

More carbohydrate-rich foods at a glance

Wholemeal bread: 44g to 57g / 100g
French fries: 40g / 100g
Ketchup: 30g / 100g
Pizza: 30g / 100g
Cashew nuts: 29g / 100g
Potato wedges: 26g / 100g
Peanuts: 25g / 100g
Bananas: 23g / 100g
Sweet Potato: 20g / 100g
Corn: 20g / 100g
Potato: 18g / 100g
Grapes: 17g / 100g
Cherries: 16g / 100g
Kidney beans: 16g / 100g

Food

Plant-Based Protein: These Foods are High in Protein

You can also get enough protein from plant-based products. We show you healthy plant-based foods that you can use to add high-quality protein to your diet to meet even the needs of an athlete.

Plant-based foods high in protein: legumes, seeds and nuts

Although whole grain products and some types of vegetables and fruit are good sources of plant-based protein, legumes, seeds and nuts are particularly rich in protein. Nuts also contain healthy fats, which are often neglected in today’s diet:
Nuts: Walnuts and hazelnuts are about 16 percent protein, and peanuts even contain almost 30 percent. Since nuts are very high in fat, you should still not eat more than a handful a day.
Legumes: Legumes contain slightly less protein. On average, these contain about 7 percent protein. Kidney beans contain almost 8 grams of protein per 100 grams, raw peas and lentils about 5 grams and soybeans as much as 12 grams of protein. Since legumes fill you up well and are low in calories, you can eat them often.
Seeds: Seeds also contain a lot of protein. Both flaxseed and sesame are more than 20 percent protein. Sunflower seeds provide 26 grams of protein per 100 grams, pumpkin seeds even 36 grams. Mixed into the salad or baked in bread, you can easily increase your protein intake with seeds.

Protein powder: dietary supplement made from plant-based foods

If you cannot cover your protein requirements with nuts, seeds and legumes alone, you can also use plant-based protein powders. This makes sense if you are allergic to nuts, soy or legumes or have a particularly high protein requirement, for example because you do competitive sports.

Hemp Protein: A concentrated source of protein in powder form is hemp protein. This dietary supplement is gluten-free, contains neither soy nor nuts or legumes and is therefore compatible with almost everyone. With just under 50 grams of protein per 100 grams, the protein content is comparatively low for a protein concentrate.
Rice protein: Rice protein is also free from common allergens. It contains about 80 percent protein.
Other varieties: If you look around for vegan protein powders, you will also find soy protein or pea protein as well as protein blends from various plant-based protein sources.
You have to find out for yourself which protein powder you tolerate best. In any case, we recommend that you first increase your protein intake with the foods mentioned at the beginning. Protein powders can supplement a balanced diet if necessary, but cannot replace it.

In addition to legumes, seeds and nuts, soy-based products are also rich in proteins. This includes tofu as well as soy yoghurt or soy milk. In another article we will explain how soy affects the environment and whether you can use soy products with a clear conscience.

health

10 Superfood Foods with Properties and Benefits

The food superfood list with properties and benefits of the many different superfoods. What is your superfood for your superpowers?

Many different superfoods, and many different superpowers. What is your superfood? Dried berries or superfood powder? The superfood list reveals which berries and plants are useful, where you can buy your superfoods and which delicious recipes are waiting for you.

The best superfoods at a glance

So that you can integrate some of the nutrient-rich foods into your diet in the future, we will introduce you to a few. We will tell you about their properties and the advantages of superfoods:

1) The baobab fruit

The baobab fruit comes from the baobab tree. It is one of the few superfruits whose effects have already been scientifically proven. According to the EFSA studies, baobab has a probiotic effect and can thus improve irritable bowel syndrome. In addition, baobab contains a lot of vitamin C, potassium, iron, and antioxidants. In this country, it is often taken as a powder, but actually, the pulp is eaten or baobab milk is made from it. Additionally, the seeds of the fruit can be roasted and eaten.

2) Camu Camu

Like baobab, camu camu provides a lot of vitamin C, which is necessary for our immune and nervous systems. It also contributes to normal mental function in humans and is said to help against gum problems. Camu Camu is an important supplier of amino acids, many of the building blocks of these proteins are essential for us. You also absorb B vitamins, calcium, iron, phosphorus, and potassium when you eat camu camu. Since the fruit is rarely found here, it is usually taken in the form of powder or capsules. You should make sure that this was obtained exclusively from the berry, which comes from organic cultivation.

3) cranberries

Known as grandma’s home remedy for cystitis, cranberry is one of the superfood berries. The proanthocyanidin contained in it inhibits bacteria from attaching to the walls of the urinary tract and becoming inflamed. In addition, this ingredient slows down cell aging. In addition, the berry provides the important vitamins C, K, and A, as well as minerals such as iron, sodium, and potassium. It is also considered a natural cholesterol-lowering agent. So put them in your muesli, salad, or drink delicious cranberry juice.

4) Chia seeds

Chia seeds are well known and countless superfood recipes contain chia seeds. These include chia bread, chia pudding, and pastries with chia seeds. They are so popular because they are a plant-based source of omega-3 fatty acids and provide fiber. In the Mayan language, Chia means power and strength. A legitimate name for the energy supplier that fills you up, supports digestion, purifies, and has a positive effect on the cardiovascular system.

5) Flaxseed

The ingredients of flaxseeds are similar to chia seeds. They have a positive effect on the cardiovascular system and are good for digestion and cholesterol levels. You should make sure that you eat ground flaxseed when eating it so that you can absorb the valuable ingredients. They also serve as a good source of fiber but remember to drink plenty of fluids as they absorb a lot of liquid. Overall, the correct dosage is important here, since not only is there a risk of constipation, but there is also the danger of taking in too much hydrocyanic acid. You can also take a small spoonful of flaxseed oil pure or mixed with muesli. Because that provides you with important omega-3 fatty acids.

6) Spirulina

These miracle algae on our superfood list are known for their satiating effect and therefore also help with weight loss. In addition, the spirulina algae also contain up to 60% protein, which is particularly important for maintaining and building muscles. In addition, taking spirulina has positive effects on health. Because it also contains the valuable ingredients beta-carotene, selenium, and vitamins C and E. Other green leafy vegetables are also rich in important ingredients. These include basil, spinach, dandelion, and much more.

7) Ginger

Ginger has long been known as a true miracle in Chinese medicine. It can be used in many ways, for example in salads, homemade smoothies, soups, or pasta. The more than 160 different ingredients have a particularly calming effect on nausea during pregnancy and can alleviate motion sickness.

8) Cacao Nibs

Cocoa nibs are peeled and dried cocoa beans. These are usually offered for sale in shredded form. Because the delicious milk chocolate alternative contains as much calcium as milk and a lot of magnesium, which helps against tiredness. In addition, the cocoa nibs contribute to the function of the muscles and the nervous system and support the maintenance of bones and teeth. The nibs can be used particularly well in breakfast bowls or smoothies.

9) Matcha

Matcha tea is a green tea from Japan that has a positive effect on our mood and gets the cardiovascular system going thanks to the theine and caffeine content. In addition, matcha has a high mineral and protein content. It also contains tannins and polyphenols that soothe an irritated gastrointestinal tract. In this country, you will usually find this superfood in powder form for mixing.

10) Goji

The super berry has a high antioxidant content. Antioxidants are substances that have an anti-inflammatory effect on our bodies. Likewise, these berries contain essential fatty acids and amino acids. Goji berries provide more iron than spinach, as well as vitamins A, C, and K in significant amounts. In addition, the superfood berry contains 21 trace elements, which are only found in a few plants in our diet. If you want to build up your intestinal flora, these berries are also good because they provide the good intestinal bacteria with energy.

Lifestyle

Which Vitamins in Which Foods?

Which vitamins in which foods? A list of our foods with vitamin content. Because if you don’t eat enough vitamins, you will soon suffer from deficiency symptoms. We will therefore show you which foods you should eat in order to be able to give your body all the important vitamins.

Vitamins in fruits and vegetables

Basically, all types of fruit and vegetables contain a good amount of vital substances. At least 2.5 cups of vegetables and 2 cups of fruit should be consumed daily. In order to preserve as many vitamins as possible, it is advisable to cook the vegetables carefully and, if possible, not to keep them warm for long. It is also beneficial to buy organic fruits and vegetables to get the full benefit. Here are the top foods in this category:

Paprika: The paprika has the highest content of vitamin C (138mg/100g!) and vitamin E of all types of vegetables. Just 85 grams of this vegetable is enough to cover the daily vitamin C content of an adult.

Sweet potato: This delicious vegetable not only scores with its taste, but also with its high content of vitamin A. That’s not all, the sweet potato also contains numerous other vitamins and trace elements.

Rosehip: It is an amazing fruit and surpasses all other fruits with its content of vitamins C, A, and E. It only takes nine grams of rose hips and your daily vitamin C requirement is covered.

Vitamins in animal foods

Meat, fish, cheese, yogurt, and milk are all important sources of B-complex vitamins. Vegetarians and vegans in particular often suffer from low levels of vitamin B12. In such cases, supplements should be taken to help or meat and fish should be integrated into everyday life. Also in this food category, there are some representatives that you absolutely must know about:

Eggs: Egg yolks contain 147 micrograms per 100 grams, making them a top representative of this fat-soluble vitamin. Eggs also provide high levels of pantothenic acid (1.6mg/100g), folic acid, and cobalamin or vitamin B12.

Liver: It doesn’t matter if you choose veal liver, chicken liver, or cod liver oil, these foods are all very high in vitamins. Of particular note are the 60 micrograms of vitamin B12 per 100 grams of calf’s liver. No other food has such an amount of vitamin B12.

Milk fats: Dairy products meet the need for vitamin A in particular, but they also contain vitamins D and B12. Cheese, yogurt, and whole milk are products with healthy milk fats.

Plant-based foods (excluding fruits and vegetables)

Vegetable foods such as legumes or grains are just as important for humans as meat, fish, and dairy products. Therefore, also integrate the following top representatives into your menu:

Brewer’s yeast/yeast flakes: Seasoning yeast contains high levels of various vitamins of the B6 complex, vitamin B3, AND b1. Yeast can easily be incorporated into many menus.

Hazelnuts: The healthy nuts are not only delicious but also contain almost 30mg of vitamin E per 100 grams of the little bundle of energy. So feel free to grab it!

Vitamins for athletes

If you do sports, you should pay even more attention to your vitamin requirements. People who eat a varied diet with natural products need not fear developing a deficiency symptom.

Vegetarians and vegans should listen to their bodies and take supplements if necessary.

Cooking Tips

Tips for Healthy Baking with Whole Foods

Baked goods should be delicious and you don’t want to pay attention to the calories. Nevertheless, with some wholesome and natural substitutes, you can not only bake healthier but usually also much more delicious. The modern bakery cannot do without sugar and flour. Both are relatively inexpensive foods, but they are not necessarily healthy.

Many of the ingredients of the whole grain are usually removed from conventional flour. And the sugar also lacks any taste but provides all the more sweetness. The end product, therefore, contains hardly any nutrients, but all the more calories.

1) Use flour as coarse as possible

Flour is an example of how many products we now use that have almost completely lost their nutritional value. Especially the frequently used 405 flour is only an extract of the whole grain and tastes far inferior to it.

Here it is already advisable to use coarser flours. Although these are primarily suitable for baking bread, they can also be used for delicious wholemeal cookies. The 1050 and 1740 flour in particular still contain the nutrients and the taste of the ripe grain. Also, learn how to prevent the dough from collapsing.

2) Refined sugar should be avoided

Another frequently used substance in our bakery is sugar. It may be cheap, but it’s bad for your teeth, high in calories, and just plain sweet to taste. Another problem is that although foods with too much sugar are initially filling, the next food cravings appear very quickly after eating.

Instead of sugar, natural products should be used that are not only nutritious but also add flavor to the pastry. Honey should be mentioned here first. With him, the taste can also be creatively influenced by the different types of honey. However, it is also possible to add syrup. Raisins can also be used for coarser pastries.

3) Reconsider all the ingredients

Once you have started, you should reconsider all the ingredients in the recipes and look for full-fledged alternatives. Instead of flavorings, the originals can often be used, which have a much more intense taste. You can buy spices as coarse as possible to grind them up at home.

This alone gives you valuable ingredients and flavors that benefit the baked goods and ultimately you. You eat more consciously and healthier, and cravings in between are avoided. And ultimately, the home-baked food is simply tastier than with alternative ingredients. So you should bake your own bread more often.