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Eating Garlic Raw is the Healthiest Way

Eating garlic raw is worthwhile – the healthy components of the tuber are better preserved. In this article you will find out why this is and which preparation methods are recommended for garlic.

Garlic adds flavor to many warm dishes, but it can also be eaten raw. The aroma of the fresh cloves is significantly sharper and more intense than that of fried garlic and therefore does not appeal to everyone. For people who generally appreciate the taste, it is worth eating garlic raw: the tuber has healthy components that are better preserved.

Why is garlic healthy?

Science has been studying the health benefits of garlic for a long time. The exact interaction of the ingredients has still not been clearly clarified to this day. Garlic, for example, is said to protect the vessels and thus prevent cardiovascular diseases – according to the Apotheken-Umschau, however, there is still no clear evidence of this. Garlic is also repeatedly attributed an antimicrobial and blood sugar-lowering effect.

Scientists often attribute these effects to the ingredient allicin, a cleavage product of the amino acid alliin. When garlic is crushed, the enzyme alliinase is formed and combines with alliin to form alicin. Among other things, this also creates the characteristic smell.

However, garlic also contains the secondary plant substance saponin, which is said to have a cholesterol-lowering effect. However, this effect can only develop from a quantity of four grams per day, reports the NDR. To do this, you would need to eat a large clove of raw garlic per day.

Is it Healthier to Eat Garlic Raw?

Allicin quickly loses its effectiveness after cutting or pressing. It is therefore advisable to consume the garlic as soon as possible afterwards in order to be able to benefit from this effect. A study from 2020 was able to detect allicin in the blood and excretions of test subjects after they had consumed pressed raw garlic.

In general, the nutrient and vitamin content of vegetables often decreases when they are boiled or roasted. Therefore, other types of vegetables are also healthier if you eat them raw.

Another study published in 2015 examined different garlic preparation methods and found the highest allicin content in (minced) raw garlic. The authors of the study, on the other hand, recommend stir-frying as the most gentle warm form of preparation.

If you don’t want to eat garlic raw, you can also mix pureed cloves with oil to make a garlic paste and gently cook them at 70 degrees. According to the NDR, some sulfur compounds are destroyed in the process – but the taste is milder and there are still enough healthy ingredients left.

You can use raw garlic in dips and spreads such as homemade tzatziki, homemade vegan aioli, skordalia or garlic butter.

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The 10 Healthiest Types of Fruit: They Contain The Most Vitamins and Minerals

Eat healthy: Numerous diseases can be avoided by regularly eating healthy fruit. But which types of fruit are the best and what ingredients make them so healthy? We explain the healthiest types of fruit and tell you the positive effects.

Apricots: Small vitamin bombs

The rose family is usually completely wrongly overshadowed by peaches and nectarines. Apricot season is in July and August and the fruit tastes delicious both fresh and dried.
The orange color has a significant amount of beta-carotene, which with regular consumption strengthens your immune system and protects against cancer. It also has a positive effect on hair and nail growth as well as on eyesight and ensures beautiful, healthy skin.
Numerous B vitamins strengthen the central nervous system, improve mood and increase the ability to concentrate. The sweet fruits also help you lose weight because they contain hardly any fat and few carbohydrates.
When buying, however, you should pay attention to the degree of maturity. If the fruit yields slightly to pressure, it tastes best and the stone is easy to remove. They should also be eaten within a few days, as apricots don’t stay fresh that long and can go bad quickly.

Power fruit avocado

The avocado belongs to the laurel family and is a berry from a botanical point of view. Around 5 million tons of avocados are harvested worldwide every year.

The avocado is considered a versatile powerhouse because it contains many vitamins, unsaturated fatty acids and minerals. These include magnesium, potassium, phosphorus, calcium, iron, manganese and copper. It has the highest protein content of all fruits and is rich in fiber, which has a positive effect on digestion. A special combination of carbohydrates

An avocado can be said to be ripe when it feels heavy because of its size and is dark in color. If you want to speed up the ripening process, simply place them in a paper bag for 2-4 days.

The blue miracle: blueberries

Fresh, juicy blueberries are considered the summer trend par excellence. Whether in the breakfast bowl, as a sweet afternoon snack or as an eye-catcher in your drink, the blueberry can no longer be missing.

The sweet aromatic berries contain a variety of healthy ingredients. In addition to vitamins A, B, C and E, beta-carotene and the minerals iron, potassium, calcium and magnesium, blueberries also contain a large amount of fiber. Thanks to the nutrients it contains, the small fruit supports heart health, bone formation, blood pressure, cancer prevention and even mental health.

Blueberry peak season is July. The fruits are harvested in abundance: one bush produces up to 6,000 blueberries per summer. The skin of blueberries is naturally covered with a white frost. This protective layer prevents the berries from drying out. For this reason, blueberries should only be washed shortly before consumption so that the protective film keeps the fruit fresh for as long as possible.

Strawberries as a slimming agent

Did you know that you can even eat the green leaves on the strawberries? They also have a healing effect as a tea, for example for intestinal diseases, inflammation, joint pain or nervousness.

Snacking allowed: Strawberries are not considered the healthiest fruit for no reason. The delicious berry is extremely low in calories and at the same time particularly rich in vitamin C, calcium, potassium, iron, zinc and copper. Dietary fiber, which promotes digestion, also prevents cancer and cardiovascular diseases. It is one of the favorite types of fruit in Germany and should not be missing in summer.

Strawberries belong to the so-called non-climacteric fruits. This means that they do not continue to ripen after harvest

Cantaloupe melon as a vitamin bomb

The cantaloupe melon contains a lot of vitamins A and C, which strengthens the immune system and protects against all diseases. It is relatively high in potassium, which is good for your heart and lungs and helps you feel more relaxed.

The melon is about 90 percent water, which aids in hydration and keeps you hydrated. No summer without melons. They are an absolute must.

Concentrated nutrient power: figs

Figs are so-called false fruits because the flower grows inwards. The actual fruits are the small seeds in the “pulp”.

Figs are rich in fructose and glucose: 100 grams contain a whopping 55 grams of carbohydrates. Very remarkable for the superfood fruit. In addition to vitamins A, B1, B2, B6, C, folic acid and niacin, it contains a lot of potassium when dried and has a detoxifying effect. The kernels are rich in fiber and improve the intestinal flora. In addition, figs have a stimulating effect and can even be eaten with their skins when ripe.

Did you know that there are male and female fig trees? Although the males do not bear fruit, they are nevertheless indispensable because they are needed for the fertilization of the female trees.

Raspberries: The most beautiful summer fruit

The delicious low-sugar berries are among the most valuable local summer fruits. There are over 200 species of raspberry, but only a few that are grown and consumed commercially. A single plant can produce a few hundred raspberries per year.

The pink fruit contains valuable vitamins A, B and C and some minerals that support the immune system. Added to this are the antioxidant, blood-cleansing and cancer-preventing effects of flavonoids.

Did you know that raspberries have an appetite stimulating, dehydrating and colon cleansing effect? Even the raspberry leaves are healthy: teas and tinctures refresh and revitalize over the long term.

Raisins: Small but mighty

Raisins are dried grapes, and vitamin C is lost during the drying process. It takes more than 4 tons of grapes to produce 1 ton of raisins. The best raisins are said to come from Malaga in Spain.

However, raisins still contain plenty of healthy nutrients such as iron, potassium and B vitamins. A study found that regular consumption of dried grapes reduces the risk of heart disease.

Like all dried fruits, raisins also contain a lot of sugar and should only be eaten in moderation. As an energy supplier, however, they are great for sports or high mental demands.

Black currant as a vitamin C bomb

The blackcurrant is one of the oldest medicinal plants and, with a content of 180 milligrams of vitamin C, contains more than three times as much vitamin C as a lemon. The dark blue fruit also contains vitamin E, calcium and potassium. It is one of the fruits with a lot of zinc and, thanks to its antioxidant effect, has a positive effect on the cardiovascular system and the immune system.

The black currant is also often referred to as “vegetable cortisone” due to its rapid anti-inflammatory effect.

The fruit can be eaten raw but is usually prepared in various sweet and savory dishes. Black currant is a perennial plant that can survive 15 to 30 years in the wild.

The all-rounder: lemons

Lemons are considered an all-rounder fruit that can be used in many ways. Whether in fresh mineral water, on delicious fish or as a juice in a salad: the sour fruit always makes a good impression. It is well known that lemons contain a lot of vitamin C. But one does it an injustice if one were to reduce it to just this effect. Positive effects on the body:
Strengthens the immune system with vitamin C
Promotes digestion thanks to the fiber it contains
Cleans the urinary tract and flushes out toxins
Detoxifies the liver
Anti-inflammatory through antibacterial and antiviral effect
Prevents heart attack and cancer
Accelerates wound healing
Good for the skin
Dripping lemon juice on other fruits can prevent them from turning brown. Lemon oil can be used in aromatherapy and contributes to relaxation.

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White Tea: is This The Healthiest Tea in The World?

White tea makes us healthy: This rare and extremely tasty type of tea contains numerous valuable ingredients that are good for our health. Whether for combating free radicals, burning fat or as a means of preventing cancer – white tea is a herb that has grown to combat a wide range of ailments. We will introduce you to the miracle tea and tell you what makes it so special.

White tea: That’s what makes it so healthy

White tea is considered a real “magic drink” due to its countless health benefits. Teekenner.de points out that white tea is one of the oldest remedies in traditional Chinese medicine. Since white tea, unlike teas such as black tea or oolong, was not fermented and only went through a short processing time, most of the healthy ingredients are still included.

On the one hand, the polyphenols contained in the tea have an antioxidant effect and thus protect against free radicals. Kobu-Teeversand says that some experts assume that a glass of white tea has the same polyphenol content as twelve glasses of orange juice – so it is extremely healthy. In addition, the catechins contained in white tea are also popular in the field of cancer prevention due to their antioxidant effect. Even those who want to lose weight can lose weight by regularly taking white tea. Studies show that under the influence of the active ingredients in white tea, human cells accumulate fat less and also lose it more quickly. The polyphenols contained are probably also responsible for this. Other health benefits of white tea include:
good for the heart and preventive against cardiovascular disease
antiviral, antibacterial and antifungal effects
preventive against signs of aging of the skin and tissue
anti-inflammatory
helps with menopausal symptoms

Production and characteristics of white tea

It is important to note that all major tea varieties come from one and the same plant – Camellia Sinensis

A special feature of white tea, which characterizes it as probably the highest quality tea, is its naturalness. This means that it is processed very little and is allowed to dry naturally in the sun. Since white tea is generally only allowed to oxidize for a very short time, the production time is limited and the finished tea is often produced after just one day – other types of tea go through a much longer production process.

The degree of fermentation or oxidation is also important. White tea is characterized by a particularly low degree of oxidation, which makes it taste so mild.

White or Green Tea: What’s the Difference?

White tea is not easily compared to green tea, as both are very different in several aspects, but are similar in others. This starts with the production of the respective tea type: while white tea goes through a relatively short production process and only wilts for a short time, green tea is steamed or roasted after harvesting, according to Verbraucherfenster Hessen. Both varieties are unfermented teas.

However, the difference in taste is immense: while white tea tastes extremely mild and sweet, green tea has a rather bitter taste. The types of tea can also be distinguished visually, as explained by the scientific information service for tea at the Technical University (TU) Braunschweig: the lighter the type of tea, the lighter the leaf material.

When it comes to distinguishing between the two types of tea based on their ingredients, it is often difficult to make a clear distinction. Both white and green tea contain similarly large amounts of polyphenols and flavonoids. The healthy catechins are also contained to a similar extent, albeit in a slightly higher proportion in white tea. However, it is noticeable that white tea generally contains more caffeine than green tea. A study by Dr. re. of course Yumen Hilal at the TU Braunschweig. Teekenner.de locates the caffeine content of a high-quality tea at five to six percent of the dry matter. In comparison, coffee contains only one to three percent caffeine based on dry matter. In contrast to coffee, the caffeine in white tea is not as strong and has a longer-lasting effect.

White Tea: These varieties are the best

The silver needle tea, also known as Bai Hao Yin Zhen, is probably the best type of white tea. This special tea comes from the “silver needle” tea variety of the same name and is grown in the southeast Chinese province of Fujian. The special feature: only the youngest, unopened leaf buds are used for this excellent white tea. Due to the very low level of oxidation, the silver needle tea tastes lovely and looks very light and subtly golden when poured. The taste is described as fresh with a sweet aftertaste.

What also makes it so special is the very low degree of oxidation of up to a maximum of two percent, which gives it its extreme mildness and sweetness. Because: The higher the degree of oxidation, the more the quality of the white tea decreases. Since only the most tender tea buds are harvested for silver needle tea*, the pickers have to be more careful not to damage the leaves than with other types of tea. Therefore, the use of picking machines is taboo here, which could never reach the level of care of picking by hand. For this reason, if you value a particularly high quality of white tea, you should make sure that the tea is hand-picked instead of using picking machines. Because if the buds are damaged, the tea already begins to oxidize – and the excellent mildness of the tea is endangered.

The tea variety Pai Mu Tan is also considered a particularly high-quality variant of white tea. This is characterized by a large proportion of coarse green leaves and a large number of white buds and is considered one of the most expensive types of white tea in the world. In terms of taste, the Pai Mu Tan* is described as mild but nutty, with a subtle cocoa note. Only the freshly opened leaf buds are suitable for this special white tea, the unopened ones are reserved for the silver needle tea. Another good, but by far not as excellent type of tea as the silver needle tea is the Shou Mei, which in terms of quality also has to rank behind the Pai Mu Tan. The Shou Mei is harvested after the Pai Mu Tan, which is why slightly older leaves are used for its production. This makes the Shou Mei less mild in taste, but still aromatic and fresh.

White tea: healthy but expensive? – Saving tip

White tea should actually be our daily companion due to its numerous health benefits and is an ideal substitute for one or the other coffee due to its gently invigorating effect – but unfortunately high-quality white tea is quite expensive!

One reason is that really high-quality white tea is only grown in one region, and that’s in the Fujian province of southeast China. Between 2010 and 2019 there are signs of a sharp jump in prices and tea prices are now more than twice as high as they were a few years ago. One of the reasons for this is that the demand for white tea from the Fujian region has increased immensely. White tea is scarce anyway: it can only be picked a few days a year and the areas under cultivation are limited. The weather must also be right to ensure a rich harvest. This is also extremely high, since each individual bud has to be carefully harvested by hand, which means that a comparatively large amount of working time goes into the harvest of the white tea.

So here’s our tip for getting as much expensive white tea as possible: Pour the tea several times. White tea is perfect for multiple infusions, as are green tea and oolong tea. When infusing, make sure that the water is no more than 70 to 80 °C hot, as water that is too hot is harmful to the healthy ingredients and the excellent taste of the white tea. With each new infusion, the taste of the tea develops, but it doesn’t get any worse! In principle, however, high-quality white tea is advisable, as it can be infused several times without any loss of quality.

Conclusion: White tea – the healthiest tea in the world

White tea can rightly be called the healthiest tea in the world: Due to its countless benefits for our health, it should actually be consumed every day. Thanks to its naturalness and the very short processing time, there are many healthy ingredients in the tea that have a preventive and alleviating effect on many physical ailments and diseases.

When buying, you should make sure that the white tea is of high quality. The best of all white teas is Silver Needle Tea, followed by Pai Mu Tan and Shou Mei.

Since high-quality white tea is rare and therefore expensive, you can save with this tip: Pour the tea several times, this does not damage the taste, it even develops further.

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Filter Coffee, French Press or Espresso: This Type of Coffee is The Healthiest

There has long been a debate about whether coffee is harmful or healthy. A study now makes it clear: it depends on the type of coffee.

Filter coffee, French press or espresso: which coffee variety is the healthiest?

For a long time, coffee, consumed daily and in large quantities, had a bad reputation. It promotes cardiovascular diseases, promotes high blood pressure and also has an acidifying effect, it was said.

In their study, Willet and his colleagues were able to reveal that the right type of coffee is – on the contrary – health-promoting. Daily coffee enjoyment can therefore even prolong life. According to the research team, not the gently prepared espresso, not the coffee with the gourmet crema from a portafilter machine, but simple filter coffee is the healthiest.

In addition to finding that coffee can help you lose weight by curbing your appetite and boosting your metabolism, the scientists identified other health benefits:
Filter coffee lowers cholesterol levels
enhances the pain relief of pills
has an anti-inflammatory effect
protects against certain types of cancer (skin, breast, prostate cancer)
reduces the risk of certain liver diseases (liver fibrosis and cirrhosis)
lowers the risk of heart disease

Coffee consumption reduces the risk of developing diabetes

In an earlier study by the same research team in 2006, it was shown that moderate coffee consumption also reduces the risk of developing type II diabetes.

Coffee contains many phytochemicals such as polyphenols and alkaloids. These are important antioxidants that have an anti-inflammatory effect and protect against free radicals, which attack cell structure and are involved in the development of various diseases (e.g. cancer, cardiovascular diseases). Coffee also contains a lot of magnesium, potassium and vitamin B3. In its overall effect, it can therefore positively influence intestinal health as well as sugar and fat metabolism.

In addition to these good ingredients, pollutants can also be produced when the beans are roasted. This is why the preparation of coffee is so crucial. Unfiltered variants, such as coffee from the French press or Turkish coffee, contain so-called diterpenes, which increase cholesterol levels.

Filter coffee is healthier than unfiltered coffee

The much-praised espresso, which is brewed gently, also contains fewer, but still a moderate amount of harmful substances. Here, too, a certain amount of coffee grounds remains in the cup, which is often drunk as well. The bad LDL cholesterol increases the risk of cardiovascular disease in coffees other than filter coffee by as much as 11 percent (when consuming six cups a day), the study found. Unfiltered coffee is therefore particularly dangerous for people with dyslipidemia.

If you drink filter coffee, you don’t have to worry about the quantity. A total of three to five cups a day are still considered healthy. Of course, the strength and roasting also play a role here. Incidentally, how bitter you perceive your coffee is partly dependent on your genes. Some people lack certain receptors that taste bitterness, which is why they perceive their coffee to be milder than others who have these receptors.

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What is the Healthiest Sleeping Position?

Good and restful sleep is a blessing for the body and mind. This is particularly noticeable when the night’s sleep was not restful.

Factors for a healthy sleep

There are many factors involved in healthy sleep. This includes your own sleeping position and personal condition, a good room environment and proper ventilation of the bedroom as well as a good bed with the right bed pads such as Visco toppers. If one of these factors is out of balance, we will not get the amount of sleep we need to be able to regenerate sufficiently.

If a person is in a permanent state of stress, they will find just as little rest as if they are in an uncomfortable sleeping position or if there are disruptive factors at night. How many hours a person needs to wake up refreshed and fit the next morning varies greatly. If a child still needs at least ten hours of sleep, an adult can get by with seven to eight hours a night.

In general, how you make your bed is how you sleep. With the right bed base, your body gets the optimal support to be able to relax deeply.

The natural sleeping positions

Everyone has their own, very natural way of finding their sleeping position. Basically, you can only sleep in four positions: the supine position, the side position (right or left), the fetal position, and the prone position. It is not the duration that is important for restful sleep, but its restorative effect. The British sleep researcher Prof. Dr. In a study, Idzikowski analyzed the most common sleeping positions and assigned them as a percentage, as well as provided character information.

The supine position

Sleep researchers consider the supine position to be the healthiest sleeping position. According to the study, only 18 percent sleep in this position. In this position, the body can relax best, a straight spine relieves the back and neck. Sleeping on your back particularly promotes the deep sleep phases and regeneration – which also has a long-term positive effect on your health.

The face is also not pressed into the pillow, so no wrinkles can develop. The supine position also prevents the reflux of gastric acid. However, heavy snorers should try to avoid this sleeping position. People who prefer to sleep in this position are said to have high self-confidence.

The lateral position

The side position is the most popular sleeping position, around 59 percent of all people examined supposedly sleep in this position. The spine should remain as neutral as possible in this position to prevent tension. Sometimes lying on your side can uncomfortably affect the arm and hand nerves, causing tingling and numbness.

This position is ideal for pregnant women because it relieves the stomach and internal organs. People who prefer this position should be particularly balanced.

The position of the embryo

The so-called embryonic position is not far removed from the lateral position. Here both legs are still drawn up, like a baby or fetus. People with this preferred sleeping position often show a hard shell but are very vulnerable underneath.

The abdominal position

The prone position is considered by experts to be the worst sleeping position. It puts pressure on the stomach, joints, and muscles. The nerves are also pinched here more quickly, which can cause numbness. Around 13 percent of all people sleep in this position. It is said that perfectionists prefer this sleeping position.

Tips for sleeping better in any position

Even simple mattresses can be upgraded with a Visco pad. The special mineral foam in these pads adapts evenly to the body and relieves the spine and the shoulder and neck area. Even such a pad supports a healthy sleeping position decisively. Recognized sleep research institutes recommend changing sleeping positions in the case of sleep disorders in old age or if you snore.

Choosing the right pillow is crucial for all of the positions mentioned. In addition to a Visco mattress topper, it is just as important that the pillow supports the neck in as straight a posture as possible in any position and minimizes buckling of the neck.

Basically, it is normal and natural to change your sleeping position several times during the night. Some people fall asleep on their side or stomach and wake up relaxed on their back in the morning. Due to the different sleep phases during the night, there are always phases where sleep is not so deep and we put ourselves in a different position.

Even after a bad night’s sleep, the effects are clearly noticeable the next day. However, if this is the case all the time, the constant lack of sleep leads to physical and mental deficiency symptoms. Healthy sleep has been proven to prevent chronic diseases. Interrupted or chronically impaired sleep weakens the immune system, impairs memory, and promotes tumor growth. A good night’s sleep is not only immediately healthy but also contributes to stable health in the long term.

There are many guide tips for promoting healthy sleep. The requirements for your own sleep hygiene are as individual as your own sleeping position.

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The 11 Healthiest Vegetables

There are no limits to the choice of colours, shapes and tastes.

1. Broccoli

The flowers of this cabbage, reminiscent of green treetops, are the pinnacle of healthy vegetables. Broccoli is packed with valuable nutrients, including bone-strengthening calcium and selenium, which protects your cells. It also contains a lot of iron for blood formation and a large portion of vitamin C to strengthen your immune system.

The real health secret of broccoli is the secondary plant substance sulforaphane, which is only found in very few types of vegetables. Along with cauliflower and Brussels sprouts, broccoli is the top sulforaphane content. The substance is attributed the property of being able to curb malignant tumor growth. Sulforaphane is also beneficial in preventing and healing stomach ulcers and may be helpful in respiratory conditions such as asthma and hay fever.

Sulforaphane binds and renders harmless free radicals that arise when you are stressed or when UV rays strain your skin. The vitamin C in broccoli also has antioxidant properties. In addition, vitamin C is responsible for the formation of the protein collagen. This tightens the skin and supports the growth of hair and fingernails.

Like most vegetables, broccoli is very low in calories and almost fat-free, but its high fiber content keeps you full for a long time.

The finely chopped florets can also be eaten raw, for example in a salad. You can combine the green wonder with Mediterranean or Asian companions. Ginger, lemongrass and rice taste just as good with broccoli as almonds, thyme and potatoes.

2. Spinach

The Iron Man from your garden especially benefits women

The health effect of spinach has not only been legendary since Popeye. At the time, it was attributed to the supposedly high iron content of green leafy vegetables. Today it is known that the value at that time was based on a mathematical error. Nevertheless, spinach is the front runner among the iron-rich vegetables. This is good for women’s health with monthly blood loss, skin, hair, blood and muscles. The tender leaves help you stay slim because they’re high in insoluble fiber and 90 percent water. On top of that, it boosts your digestion. This makes spinach an ideal companion for your spring or other detox cure.

The nitrate contained in spinach is extremely valuable. It ensures that your blood pressure is lowered and regulated. Nitrate is only harmful when it is converted to nitrite. That’s why it’s important not to reheat spinach once it’s been cooked

You can help yourself to the delicate dark green leaves up to four times a year, provided you leave your heart and roots alone. You should try to harvest at the end of the day when the nitrite levels are at their lowest.

3. Chinese cabbage

The juicy, tender Chinese cabbage is particularly interesting for you if you do a lot of sport and want to stay slim. Potassium, calcium and folic acid are minerals and trace elements that Chinese cabbage scores with. This trio ensures healthy bones and muscles. The oval head of the mild type of cabbage contains a lot of dietary fiber and 94 percent water. A good dose of valuable mustard oils strengthens the body’s defenses, protects the organs from cell damage and can thus

4. Parsley

The smooth and curly types of parsley are more than just decorations on plates. The herbaceous green is full of good ingredients for your health. Parsley contains vitamins A, B, C and E in comparatively large amounts. They are crucial in the body for cell growth, metabolism, oxygen supply and protection against free radicals. It’s no coincidence that pregnant women often crave parsley. The herb contains plenty of folic acid. It is important for all growth and development processes and thus supports the development of the child in the womb. The essential oils Myristicin and Apiol act like a natural flavor enhancer. A good incentive to use the parsley more often and plentifully.

5. Chard

Swiss chard contains a lot of vitamin C and valuable B vitamins. It also has high levels of carotenoids, which are precursors of vitamin A. This vitamin is mainly found in animal products. Swiss chard is an excellent plant-based way to meet your vitamin A needs. You take care of your eyes, your skin and your mucous membranes.

Remember to prepare the chard with some oil so the vitamin A can be broken down by your body. Swiss chard also provides the minerals calcium, magnesium and iron. Good for your bones, your muscles and blood formation!

6. Sprouts/ Microgreens

It doesn’t take much to grow a colorful variety of sprouts yourself. Spread legumes, cereals, nuts or vegetable seeds on a little substrate, a little light and warmth are enough to let the little miracle plants sprout. Sprout glasses also do a good job here. A plus of growing your own sprouts is that you can harvest them fresh and harmful microorganisms have less of a chance to multiply in the humid climate of plastic packaging.

7. Chicory

Pale and inconspicuous, chicory hides in a box with a lid in the supermarket. The darkness in the closed container prevents the chicory from turning green and therefore too bitter. He can show himself calmly, because he has a lot on it for your health!

This is why chicory is so healthy: chicory provides large amounts of vitamin A, which is otherwise mainly found in animal products. Chicory is therefore particularly valuable for vegans and vegetarians. Vitamin A protects your eyes, as well as your skin and mucous membranes.

8. Beetroot

The dark red color of the beetroot seems to speak for itself. What one might initially think of as a medieval superstition has now been scientifically proven. Beetroot is good for the blood. The bulbous root contains high amounts of folic acid, which is responsible for the formation of red blood cells. A large 200 g portion of the vegetable covers half the daily requirement of folic acid. Pregnant women with their increased folic acid requirements benefit particularly from consumption.

9. Kale

Kale contains potassium, calcium and phosphorus. These three minerals are essential for building healthy bones and teeth. Vitamin K supplements this good effect. Osteoporosis can be prevented by eating kale without having to eat dairy. By the way, kale can also be prepared as a hearty vegetarian dish. Add plenty of onions, sun-dried tomatoes, and garlic for a good portion of umami on the plate.

10. Ginger

Ginger starts here without competition, it cannot be counted among the vegetables in the narrower sense – but we cannot do without it when it comes to health either. Because it is one of the few foods that have a noticeable effect even in very small doses.

In addition to a good portion of vitamin C, the rhizome of the tropical plant also contains a lot of iron, potassium, sodium and phosphorus, as well as the gingerols and shogaols responsible for its characteristic hot taste. Both substances are metabolism-enhancing and anti-inflammatory. In the case of colds, ginger has a diaphoretic, decongestant effect on the mucous membranes, as well as being antibacterial and even antiviral.

An infusion of a few pieces of ginger, seasoned with lemon juice and honey, is recommended for coughs and sore throats. Extracts from ginger have also been proven to have an anti-inflammatory and pain-relieving effect on rheumatism, arthritis and sports injuries.

11. Garlic

Garlic is not used as a vegetable in the traditional sense, but it also has a place in our circle. Its health-promoting effect is scientifically recognized and can be found in capsules and lozenges. Freshly processed, garlic causes the typical unloved breath, but it also provides culinary pleasure and helps you to improve your health status at the same time. The sulfur compounds, which are also responsible for the smell of the miracle tuber, have germicidal properties that work against parasites in our intestines, but do not attack the beneficial intestinal bacteria.

Allicin and various sulfides in garlic act as a natural anti-inflammatory and can help with osteoarthritis and stomach ulcers, for example. Saponins support this effect.

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