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Use Healthy Olive Oil as a Home Remedy

Olive oil is mainly used as a cold-pressed vegetable oil in the kitchen. But just like other vegetable oils, olive oil has a healthy effect. Therefore, olive oil is equally suitable for hair and skin. We have collected the most important information and areas of application.

The History of Olive Oil

Historical finds indicate that for centuries BC. BC olive oil was produced, traded, and consumed. Because the oldest petrified olive stones are 10,000 years old and were discovered in Nahal Zehra. The Caucasus and Iran are also considered areas where olive oil was widespread. Later in the 5th century AD, olive oil also established itself in Europe. Olive trees can bear up to 300 kg of fruit. A good liter of yellow oil can be squeezed out of 30kg. This is obtained from the meat and the pits of the olive fruit. It is grown in the Mediterranean countries, primarily in Portugal, Spain, Italy, Greece and also Croatia, Tunisia, and Turkey.

Effect of olive oil is healthy

Olive oil is healthy as long as you use a high-quality product. Because it has a preventive effect against breast cancer, heart disease, depression, and diabetes. Since it contains unsaturated fatty acids, it has a stronger anti-cholesterol effect. It also protects the gastric mucous membranes and reduces the formation of gallstones. Therefore, it makes sense to integrate healthy olive oil into your own diet.

Use of olive oil in cooking

It is often used in the kitchen to prepare salads. But also for searing and deep-frying all kinds of food. Consequently, olive oil is a healthy all-rounder that no kitchen is missing. You can also use it to pickle vegetables or cheese. And it is also suitable as an ingredient for fresh fruit and vegetable juices or homemade smoothies. You can also use the good oil to bake cakes and cookies.

Use as a home remedy

High-quality olive oil is a good all-around care product. Everyone knows the problem: you need a new face cream, body lotion, hair conditioner, wound protection cream, baby care cream, etc. What do you use and what is right? What can be used to trigger allergies and what can be used to alleviate allergy symptoms? You quickly lose track of all the cosmetic products. The solution is the versatile olive oil:

1) Olive oil for the skin

The cold-pressed oil is good for the skin. Already in ancient Egypt, olive oil was said to have the same cleaning powers as donkey milk, in which Cleopatra is said to have bathed. The oil is rich in vitamin E and antioxidants. If you feed your skin with it, it can slow down the aging process. To do this, oil yourself with it or use it as a bath additive. Consequently, it is a good home remedy for delicate and soft skin. Also, note other useful and healthy vegetable oils.

2) Babycare with olive oil

For baby care, olive oil is very well suited as the sole care product. Because it keeps the skin supple and soft, is suitable for the hair, and gently cleanses the body. You can also do the diaper region well with olive oil
care, as olive oil has an anti-inflammatory effect. When using baby cream, you should avoid artificial ingredients.

3) Make a homemade scrub

You can also make a homemade peeling from olive oil and sugar and use it to care for your sensitive skin. To do this, mix a paste from about 1 tablespoon of sugar and 2 tablespoons of the oil. Then you can rub it into your skin. The sugar grains wear away old skin cells and the olive oil nourishes the skin. This peeling can be used for any part of the body.

4) Home remedies for dry elbows

As a home remedy for dry and rough elbows, Mediterranean oil works wonders. Accordingly, fill the oil in a bowl and heat it in a water bath to about 38 degrees. Then you can bathe your dry elbows in it for 10 minutes. With daily use, your elbows should be soft and supple again after a week. You can also use the peeling mentioned above.

5) Olive oil for hair

You can also care for your hair with olive oil by using it for homemade hair treatment. It’s even easier if you massage the oil into your hair after washing your hair. Then leave it on for an hour and wash it off with a mild shampoo. This makes it the perfect home remedy for dry hair. If only your tips suffer from split ends, treating them with the oil is sufficient.

6) Application for allergies

Olive oil is not only good for skin and hair. You can also use it as a care product for allergies. Since many industrially manufactured care products can cause skin irritation and allergies, it is better to use natural oils. In addition, it has a healing effect and can therefore also be applied well to irritated skin areas. You can also order natural cosmetics online and use them for sensitive skin.

7) Strengthen immunity

Since olive oil is healthy, you can use it to strengthen your immune system. If you consume a tablespoon of olive oil every day, you provide your body with valuable ingredients that positively support your cardiovascular system. If you don’t feel like eating a spoonful of oil, you can mix it into your breakfast oatmeal.

8) Olive oil is said to prevent depression

The Mediterranean cuisine is very rich in olive oil. Some studies suggest that Mediterranean cuisine can help prevent depression. It should also reduce the risk of tumor formation. Of course, a holistic healthy diet is essential.

9) Reduce the risk of stroke

Several studies show that a diet high in olive oil can significantly reduce the risk of stroke by about 30 percent. This is probably due to the linoleic acid it contains, which is supposed to protect against vascular deposits. Mediterranean cuisine is therefore particularly advantageous for high-risk patients.

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Not Healthy: Keep Your Hands Off This Fruit

Fruit is always healthy, no matter how much? Unfortunately, this is not correct. We’ll tell you which fruit you should stay away from – because it’s not as healthy as it seems.

Is fruit always healthy? no

Daily consumption of fruit is part of every balanced and healthy diet. But you can also do a lot wrong when consuming fruit.

Nutrition organizations recommend eating at least two servings of fruit a day. To put this in perspective, a serving of fruit is roughly equivalent to one banana or two handfuls of berries. The consumer organization Foodwatch is even calling for the VAT on fruit to be abolished so that Germans can eat healthier. But not every fruit is suitable for a healthy diet. We tell you which fruits you should avoid and why.

grapes

Grapes, the millennia-old cultural fruit – not so healthy after all? According to nutritionist Jennifer Hyland of the Cleveland Clinic, the tasty fruit should only be enjoyed in small amounts, otherwise it can be harmful to your health. The reason for this is simple.

According to Hyland, grapes are simultaneously very high in sugar and low in fiber. The fact that the grapes also have such a convenient shape for snacking between meals increases the health risk even further. Due to their bite-sized size and high sugar content, there is a risk of eating a lot of grapes in a short time, which can raise blood sugar levels and thus promote illness.

But you don’t have to give up grapes because there are ways to reduce this risk. For example, instead of putting whole grapes on your plate, portion out the berries so you eat less of them. Nutritionist Hyland gives the following tip: Freeze the berries beforehand for a sweet snack that takes longer to eat.

Important: To prevent grapes from spiking your blood sugar levels, it is always best to combine grapes with a protein source such as nuts. How about a handful of Greek pistachios* with the grapes, for example?

dried fruit

Many athletes promote dried fruit or fruit bars as a healthy alternative to chocolate bars. While that’s true, there’s a catch: Many dried fruits contain unhealthy added sugars, which not only can make dried fruits a real calorie bomb, but also spike your blood sugar levels.

Dried fruits have another problem. Most of the water is removed from them during the drying process. So far, so unsurprising. However, like fiber, water is important for the feeling of satiety. Therefore, dried fruits often tempt to eat too much of them. But: If you pay attention to unsweetened variants and the portion size, there is nothing wrong with dried fruit. In general, fresh fruit is always the better and healthier choice.

Also interesting: It is not only in dried fruit that there is a lot of sugar, also in many other foods of our everyday life there are enormous amounts of calories, without most people knowing it.

fruit juice, smoothies and squeezies

When it comes to drinks, fruit comes in many different forms on our menu. Whether as orange juice for breakfast, as a supposedly healthy smoothie for athletes or as so-called Quetschie, a fruit mush snack popular with children. And these fruit drinks really pack a punch.

According to a well-known TV advertisement, a glass of orange juice covers your daily vitamin C requirement. What many people don’t know is that this glass of orange juice also covers more than half of an adult’s daily sugar requirement. The same goes for store-bought smoothies and squeezies. The sweet fruit drinks are a supposedly good way to cover the daily need for fruit. These and even unsweetened fruit juices can also raise your blood sugar level significantly.

Normally, the fiber contained in fruit ensures that the blood sugar level remains stable, but this is removed in most fruit drinks such as juices, squeezes or smoothies. The following applies here: Making it yourself is not only healthier, it also tastes much better. If you can’t avoid store-bought juice, consider adding a handful of nuts or another source of protein, according to nutritionist Hyland.

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Star Dermatologist Reveals Tips: These Foods Promote Healthy Skin

The use of masks, peelings and creams is by far not the only thing you can do good for your skin. The saying “true beauty comes from within” can be taken literally in this case. The dermatologist Yael Adler reveals important tips for healthy and clear skin.

Foods for more beautiful skin: These nutrients are important for the complexion of the skin

According to the consumer center, vitamin E is mainly found in vegetable oils and nuts and contributes to a healthier complexion. It reduces the formation of scars and age spots on the skin and is responsible for the fat and moisture balance.

Vitamin C protects the skin from so-called free radicals. These are aggressive oxygen compounds that damage the cells. Vitamin C is found in fresh fruit and vegetables. Ideally, it should be eaten raw and with the skin thoroughly washed.

Vitamin A is responsible for the increased production of collagen in the skin and prevents its breakdown. Basically, collagen is responsible for the elasticity and tension of the skin. It is found in animal products such as fish, egg yolk, liver or milk.

Be careful with milk

However, according to dermatologist Yael Adler, milk should be consumed with caution: “It’s made for calves and stimulates growth hormones, which can lead to blemishes and acne.” Fermented milk products such as kefir, yoghurt and buttermilk are better. They also contain probiotic bacteria that protect the intestinal flora. Adler explains: “If the intestinal flora is strong, the skin is doing really well.”

Although it may sound strange at first, healthy skin also needs fats. Omega-3 fatty acids have anti-inflammatory effects throughout the body and should be ingested from oily fish, avocado, or flaxseed.

But biotin, vitamin B3, the trace element zinc, silicic acid and potassium are also important for all-round healthy skin.

Vegetable foods in particular are important for healthy skin

You should also eat carrots regularly: they contain provitamin A, beta-carotene. This has an anti-inflammatory effect and strengthens the skin’s own UV protection.

For the smokers among you, Yael Adler also has a tip: tomato paste, watermelon and rose hips could be good antidotes: They contain lycopene, an antioxidant that neutralizes free radicals in the skin that are caused by sun exposure and smoking, for example.

Vegetable foods such as Jerusalem artichokes, artichokes, radishes, rocket, asparagus, chicory and salsify are also important for healthy skin. They contain fiber and bitter substances that promote the growth of beneficial intestinal bacteria and improve nutrient absorption and protection against toxins.

While it may sound pretty overwhelming trying to get all of these nutrients through your daily diet. Mainly because the content composition of individual foods is very complex and not only the type of preparation plays a role here, but also the composition of the foods with each other. But it really isn’t as difficult as it sounds.

These foods are harmful to the skin

The most important thing is that you eat a healthy and balanced diet. Red meat, refined sugar, white flour and heavily processed foods should be avoided as far as possible. The menu should consist of the foods mentioned above, whole grain products and legumes.

It is also important not to raise blood sugar levels radically. Dermatologist Yael Adler says: “High blood sugar levels stimulate the sebaceous glands, make the skin oily, promote acne, promote inflammation and make the skin age faster.” Therefore, as mentioned above, you should avoid simple carbohydrates such as white flour and sugar and prefer complex carbohydrates such as whole grains and once cooled potatoes.

Eating the right foods is one thing, but the best way to transport nutrients around the body is to eat the right foods. You should drink at least one and a half to two liters of water or unsweetened tea a day.

Another sensible step for the skin is to avoid alcohol and tobacco. It has been proven that the longer a person has been a smoker, the faster their skin ages. The German Cancer Research Center in Heidelberg (DKFZ) issued this warning. Smoking inhibits blood circulation and ensures that the connective tissue protein collagen is broken down more quickly and rebuilt more slowly. Tobacco consumption increases the risk of developing neurodermatitis, acne, skin cancer or psoriasis due to its negative effect on the immune system.

Skin changes as a sign of Covid-19 disease

Anyone who is already struggling with impure skin in general should avoid any food that causes the blood sugar level to rise rapidly and fuels the release of insulin: dairy products, white bread and fast food. The consequences of their consumption on the skin are inflammation of the sebaceous glands, which lead to pimples.

If you have recently noticed a negative change in the appearance of your skin in the form of pustules, blisters or itchy skin areas, it would be advisable to consult a doctor. These symptoms can be proven to be signs of a Covid-19 infection. Cases have been reported where the effects on the skin were the only symptom, other people they were only ancillary symptoms.

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The Healthy Effect of Cocoa as a Miracle Cure

The healthy effects of cocoa on body and mind. We will show you which home remedies you can use to use cocoa as a medicinal plant. The brown bean cocoa as a miracle cure is good for the body and mind.

The Mayas and Aztecs already knew cocoa as the “food of the gods” and used it for their rituals around 1,500 BC. The drink was mixed without sugar, only with water and chili, and drunk as a strengthening and medicine. It was reserved for priests and warriors only. But even today you can use the healthy effect of the delicious bean for beauty and household tips.

The positive ingredients of cocoa

Since raw cocoa contains many positive ingredients, it is considered very healthy. The important substances contained include calcium, magnesium, and iron. These minerals benefit our bodies by strengthening our bones, providing energy to our muscles, and promoting oxygen transport to our bodies. In addition, the antioxidants contained in raw cocoa are important for protecting our body cells. The following areas of application also speak in favor of the benefits of soothing cocoa:

1) A good pick-me-up

It doesn’t always have to be coffee in the morning. Raw cocoa also contains caffeine and flavonoids, which get our circulation going. The theobromine it contains has a similar stimulating effect on the heartbeat and pulse. This ensures that the blood is pumped through our veins faster and increases activity and concentration. Cocoa is not only a pick-me-up for a healthy start to the day, but is now used at some parties in the form of raw cocoa as a healthy stimulant for dancing the night away. Our tip: subtly sweetened raw cocoa with a pinch of chili, like the old South American cultures used to drink, gives even morning grouches the necessary kick. Also a good pick-me-up: special properties of matcha tea.

2) Cramp reliever for period pain

Many women get a craving for chocolate during their menstrual period. But are you right with your intuition? After all, cocoa is one of the best sources of magnesium among foods, as there are 545 grams of magnesium in 100 grams of cocoa alone. Magnesium is not only good for the heart and metabolism but also relaxes the muscles and is, above all, antispasmodic. Magnesium also prevents migraines and ensures communication between nerve cells, which is why chocolate can be described as “nerve food” for good reason.

But be careful: Industrial sugar and dairy products are not beneficial during the period, which is why you should use dark chocolate. This has a lower sugar content and often even does without milk components. Warm cocoa with oat or almond milk is a good home remedy for period cramp discomfort.

3) Natural mood enhancer

Cocoa puts you in a good mood. The amino acid tryptophan contained in raw cocoa and the plant alkaloid salsolinol are also used as an antidepressant. Tryptophan is also found in bananas and dates and releases the happiness hormone serotonin. The salsolinol in cocoa creates euphoria by producing dopamine. How about a power smoothie made from bananas, dates, almond milk, and raw cocoa? Instead of industrial sugar, bananas and dates provide a natural fruit sweetness. If you want something to spoon, you can add some chia seeds and spoon the healthy happiness. But there are other natural antidepressants and mood enhancers as well.

4) Slim down with cocoa

Eat chocolate and lose weight? Unfortunately, it’s not that easy. Commercially available chocolate usually has little cocoa, but too much industrial sugar. In the meantime, however, there is also raw chocolate with a high cocoa content on the market, which is sweetened with the birch sugar xylitol, which is healthy for the teeth and figure. There is also chocolate with coconut blossom sugar. If you make your own chocolate, you can decide which ingredients to use.

You can find cocoa nibs in more and more shops. The small sprinkles made of raw chocolate are suitable for nibbling or sweetening some natural yogurt or chia pudding, which satisfies the craving for chocolate but does not absorb industrial sugar or fat. Due to the tart taste, people consume it more consciously and less, and cocoa also has an appetite-suppressing effect, promotes blood circulation, and stimulates fat breakdown.

5) Wash your hair with cocoa

Washing hair without shampoo? You can smear this in your hair! So-called dry shampoos for greasy hair are a good alternative to conventional shampoos, have no harmful additives, and consist of simple home remedies such as cocoa with low oil content. Simply apply the heavily de-oiled cocoa carefully to the hairline with a powder brush, leave it on for a short time and then brush the hair out well over the sink. If you like, you can add a tablespoon of baking soda to the cocoa powder and pass the mixture through a fine sieve before applying. You can easily make your own shampoo.

6) Coloring gray hair

If you want to darken your color or make gray hair disappear, you can also use the delicious bean: Simply mix half a cup of highly de-oiled cocoa powder with a cup of natural yogurt and add a teaspoon of apple cider vinegar. After washing, apply this mass to well-dried hair, wait five minutes and rinse. But cocoa is not only good for the hair on the outside: cocoa beans contain iron and zinc and ensure that the scalp is well supplied with blood. Here you will find more home remedies and tips for coloring your hair yourself.

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Fact Check: How Healthy Are Whole Grains Really?

Whole grain products are often touted as a healthier alternative to white flour products. But does that apply to everyone? We have summarized the most important facts for you below.

How healthy are whole grains really?

Whole grain describes grains, such as wheat or oats, that are harvested as whole grains and therefore still contain all the healthy minerals, vitamins and fiber.

Whether wholemeal bread, wholemeal flour or wholemeal noodles – the product range is getting bigger and more popular. Whole wheat flour is ground grain with only the tough outer layer removed. This leaves the grain hull and the germ, which together form the so-called “bran”. This is the healthy main carrier of the whole grain product. Whether vitamin B, iron, zinc or magnesium – whole grain contains all of these ingredients.

White flour is the opposite of whole grain flour. During the processing of the grain, the bran with all its healthy active ingredients is removed. What remains is a product that consists almost entirely of starch and therefore sugar.

White flour: Starch and sugar are what remains

Incidentally, the term “whole grain” is protected by law, because as soon as this information can be seen on the packaging, the grain used must have been ground to 90 percent from the bran and endosperm.
Whole grain products contain a lot of fiber, which has decisive advantages for the body:

Thumbs up: benefits of whole grains

They fill you up quickly.
They bind water and continue to swell in the stomach.
They dampen the blood sugar level by squeezing in between the sugar and the intestinal wall, thus helping the small intestine to do its job.
Dietary fibers also have a large volume and thus get the intestines moving.

However, some people should exercise caution when consuming whole grain products: In the case of intestinal diseases or irritable bowel syndrome, for example, there is a risk that whole grain products will not be well tolerated. But as a rule, these products are gratefully accepted by our body. But it should be noted that you should not change your eating habits from pure white flour to pure wholemeal flour consumption within a day. If you try this, you may experience abdominal pain, bloating, or constipation.

In the first few days of switching to whole grain products, for example, whole grain oatmeal or rolls can be helpful to slowly get used to the body. Flour, pasta and rice can first be mixed with a small amount of the corresponding whole grain product and then an increasing amount of whole grain can be used.

Tip: When consuming whole grain products, you should always drink enough, because the water-binding fiber makes whole grain products thirsty.

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

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

Too much fruit: when does consumption become unhealthy?

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

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

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

Fruit does not provide any proteins, fats or B vitamins

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

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

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

Fructose can be dangerous: Negative effects from sweetened drinks

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

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A Glass of Wine a Day: Actually Healthy? That’s What Experts Say

A glass of red wine a day is good for the heart – right? Scientists have studied the effects of daily alcohol consumption on heart disease and found: This myth can be dangerous for some people.

Be careful with heart disease: it is better to do without the daily glass of wine

Dora Csengeri from the University Heart and Vascular Center Hamburg explains the results as follows: “People with moderate alcohol consumption had a 16 percent higher risk of developing atrial fibrillation compared to abstinent people. Around 6000 of the study participants suffered during this time atrial fibrillation for the first time.” The cardiologist Csengeri confirms the connection between already low alcohol consumption and an increased risk of atrial fibrillation.

It has long been known that excessive alcohol consumption is harmful to the heart. The difference to previous research with this study is that even small amounts of alcohol can trigger heart diseases such as atrial fibrillation, reports heart specialist Andreas Götte of the German Heart Foundation. The scientist and doctor Csengeri therefore emphasizes: “With regard to atrial fibrillation, regular consumption of even small amounts must be discouraged”.

Csengeri adds the following in connection with the misconception that regular consumption of small amounts of alcohol, such as a glass of wine, does not harm or even protect the heart: “20 grams of alcohol per day have a certain protective effect”. However, the researcher explicitly points out that this positive effect only relates to cardiac insufficiency and heart attacks – in no way to atrial fibrillation.

Conclusion: Is it safe to drink a glass of wine?

The heart expert Andreas Götte emphasizes that the right balance is relevant when consuming alcohol. According to the German Heart Foundation, his recommendation is as follows:

People who are completely abstaining from alcohol should not start because of possible health benefits.
People with atrial fibrillation should reduce their alcohol consumption significantly or even completely avoid alcohol.
People who only occasionally drink a glass of alcohol should not be afraid of atrial fibrillation and, at best, can benefit from the positive effects on the risk of heart attack and heart failure.
People who consume alcohol regularly should be aware of the risk of developing atrial fibrillation.

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Apples, Cabbage and Fish: How Healthy is The Nordic Diet?

In contrast to the Mediterranean diet, the Nordic diet relies on foods that grow in the north. But is this diet really healthier?

What is the Nordic Diet?

The Nordic diet “is not a classic diet, but a long-term diet for northern Europeans,” says Antje Gahl from the German Society for Nutrition (DGE). It is adapted to the Nordic conditions and the food available and traditionally used there. “These are apples, pears, berries, root vegetables, cabbage, whole grains, rye bread and cereal flakes,” says Margret Morlo from the Association for Nutrition and Dietetics (VFED). Fish, milk and milk products, potatoes and vegetable fats typical of the region are also included.

There are many important vitamins in local berries, cabbage and root vegetables. Regional and seasonal fruits and vegetables have a lot of flavor. Because they don’t have to be brought in from afar, not as many ingredients are lost. Animal products such as meat or eggs are rarely part of the Nordic diet. Products made from whole grain cereals or rye bread are regarded as healthy fillers. They contain a lot of good carbohydrates and minerals. Fats from high-quality rapeseed oil and spreads made from it should be consumed in moderation but daily.

Fish and seafood are part of the Nordic diet

The Nordic diet also includes fish and seafood, which are high in good fats. Here, too, there are varieties from regional rivers and lakes – such as perch, trout, herring, salmon or mackerel. Low-fat milk and dairy products are also on the menu. Local potatoes provide many important dietary fibers. Fresh herbs and mushrooms from the forest add the right touch to meals. And plenty of water should not be missing: at least one and a half liters per day – also as unsweetened fruit or herbal teas. As always, snacks with a lot of sugar or alcohol should only be served in moderation.

How healthy is the Nordic diet? But is the Nordic diet really as healthy as the Mediterranean diet? “That’s not entirely clear yet,” explains Prof. Matthias Schulze. He is head of the Department of Molecular Epidemiology at the German Institute for Human Nutrition Potsdam-Rehbrücke (DIfE). Scientists around Schulze have evaluated the data of around 27,500 people. The influence of the Nordic diet was also examined. Using points, the researchers calculated whether there was a link between the degree to which the Nordic diet was adhered to and the incidence of diabetes, heart attack, stroke and cancer.

“It could not be determined that the Nordic diet had a positive effect on diabetes,” says Schulze. According to him, the results indicate that those who eat this way are less likely to suffer from a heart attack. The scientists did not see a connection between the Nordic diet or Mediterranean diet and cancer. However, the two diets could possibly reduce the risk of cancer. “To do this, however, further studies would have to focus more specifically on individual types of cancer,” says Schulze.

Lower risk of diabetes and heart attack

“According to our results, the positive health consequences for people who follow the rules of the Mediterranean diet are greater than if they rely on the Nordic diet,” says Schulze. The Mediterranean diet can reduce the risk of chronic diseases not only in Mediterranean countries, but also in Germany.

That means: If you eat plenty of vegetables, fruit, nuts, seeds, fish, legumes, cereals and olive oil, but little meat, milk and dairy products, you live a healthy life. In general, the following applies to cooking and eating: “Use regional and seasonal products wherever possible,” says Morlo. Organic foods should preferably be consumed – according to Morlo, they are demonstrably healthier than conventional foods, and finished products should only rarely be used. One thing is also important for feeling good about your body and life: “Eat mindfully and with pleasure,” says Morlo.

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Healthy Fruit? How Much Fructose Should You Consume Each Day?

Fructose: friend or foe? The natural sweetener has long been considered particularly healthy. But where is fructose really in and what makes it so harmful?

What is fructose and what is it?

Some drinks, for example, contain up to 40 grams of fructose per liter. Even a low-sugar yogurt can contain 15 grams of fructose. These are foods that contain a lot of fructose:
Fruit: apples, pears, mangoes, grapes, all dried fruits, cherries, canned fruits, fruit compotes
Beverages: fruit juices, lemonades, instant ice tea, other soft drinks
Confectionery/sweeteners: honey, pear syrup, applesauce, agave syrup, jam, jelly, ice cream, table sugar
Other: muesli, muesli/energy bars, fruit yoghurt

How much fructose is healthy?

Fructose itself has a positive image. But our digestion is not made for processing too much fructose. About every third person cannot tolerate more than 25 grams of fructose per day or suffers from fructose intolerance with stomach and intestinal problems. If you don’t tolerate fructose well, you shouldn’t do without fruit completely. There are many health-promoting ingredients in fruits

Five times a day vegetables and fruit are healthy, a portion of them in the form of juice. A study from 2020 showed that increased fruit consumption in particular promotes the diversity of the intestinal flora. So fruits do not harm the intestines despite the fructose content. Further intake of added fructose should be limited as much as possible. An intake of more than 35 grams per meal is considered questionable.

When shopping, generally pay attention to whether fructose, fructose or fructose-glucose syrup is on the list of ingredients. Fruit juices should only be drunk in moderation, a maximum of one glass per day

Symptoms of fructose overconsumption

Symptoms of fructose intolerance or excessive consumption of fructose include diarrhoea, insomnia, flatulence, constipation, abdominal pain, nausea, headache, tiredness or even dizziness and mood swings.

What many health-conscious people often do not know: Excessive consumption of fructose can damage the intestinal flora, which causes stomach pain and diarrhea. Especially with foods that are sweetened with industrially produced fructose, the intestinal flora changes in a negative way and loses its healthy balance. In addition, high amounts of fructose can increase uric acid levels, which in turn can lead to gout if crystallization occurs in the joints

As early as 2011, the European Food Safety Authority (EFSA) pointed out other possible metabolic disorders, which can promote lipid metabolism disorders, insulin resistance (diabetes type II) and obesity if too much fructose is consumed. Excessive intake of fructose can also lead to fatty liver

Does fructose make foods healthier?

Fructose is the natural sweetener in food. Of course, the food manufacturers benefit from this, because fructose or fructose syrup is also often used in food production instead of granulated sugar.

Fructose is much cheaper to produce and has a ten to twenty percent higher sweetening power than conventional sugar. Fructose also masks the unpleasant taste of sweeteners and enhances the fruity aroma in foods. Descriptions on the packaging such as “less sweet”, “less sugar” or “fruity sweetness” often indicate a high fructose content.

So that your health does not have to suffer, you should take a few measures:
Reduce your household sugar
Eliminate finished products with fructose from your diet
Drink fruit juice sparingly
Honey only in small amounts
Dried fruits only in small quantities
Get inspired by sugar-free recipes

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Healthy Eating in Autumn and Winter: You Should Avoid These 11 Foods

Especially in autumn and winter it is not advisable to buy fruit and vegetables indiscriminately. What looks harmless and tasty at first glance can even be harmful to health on closer inspection. We explain which 11 foods you should better avoid.

Diet in autumn and winter: These 11 foods are bad for you, those around you and the environment

Even in autumn and winter, our refrigerators and fruit baskets are well stocked. But: often with the “wrong” foods. Anyone who is mindful when shopping is not only doing something good for their own health, but also for the environment and those around them.

1. Strawberries

Unsurprisingly, strawberries are no longer in season in autumn and winter and therefore mainly come from abroad, such as Spain. However, these plantations have often been criticized for exploitative working conditions, massive use of pesticides and questionable irrigation methods. Be careful with strawberries from Germany. In this country, these only mature with considerable electricity consumption and are therefore not an environmentally friendly alternative.

2. Imported apples

Imported apples are generally not recommended and basically unnecessary. In any case, fresh apples from the region are available until mid-December, which do not have to be refrigerated using a lot of energy.

3. Green salad

Lettuce, iceberg lettuce or Batavia are less recommended in autumn and winter. They come from heated greenhouses and end up in the store “immature”. They not only contain less taste, but also fewer nutrients such as vitamins and phytochemicals and should therefore ideally not be consumed at all.
Fortunately, other salads are in season: lamb’s lettuce, chicory, endive or purslane can end up on our plates without worry.

4. Imported nuts

Unfortunately, many types of nuts also come from abroad and should therefore be avoided. However, we also grow nuts: walnuts and hazelnuts are particularly recommended and healthy.

5. Conventional citrus fruits

Residues of pesticides and preservatives are repeatedly found in conventional citrus fruits such as oranges, tangerines and lemons. Manufacturers often cheat and write “untreated” on their goods, even though they use pesticides. Prefer to buy fair trade organic fruit.

6. Conventional ACE juice

Many people like to drink an ACE juice in the morning and hope that they will do something good for themselves. But the fruit content in normal ACE juice is only between 20 and 60 percent. Water, sugar or sweeteners are often added. However, the added vitamins usually come from the laboratory and are therefore not necessarily recommended. If you like to drink fruit juices, it is best to use organic not-from-concentrate juices.

7. Tomatoes

Tomatoes are very popular. Unfortunately, in the cold season, almost all of them come from Spain, France or the Netherlands, where they are grown in greenhouses. The better alternative: organic tomatoes from the jar. These are harvested when ripe and therefore taste a lot better than imported goods.

8. Cucumbers

Cucumbers are also not recommended in autumn and winter. They are in season with us from June to the end of October. The imported goods have fewer healthy nutrients and long transport routes. You can often find cucumbers in the supermarket only wrapped in plastic so that they are better protected during transport.

9. Zucchini

Although the zucchini belongs to the pumpkin family, it is only in season from June to the end of October. Therefore: Better to use Hokkaido or Butternut. These are also available from us until December.

10. Conventional tea

Exploitation, discrimination and poverty are the order of the day in conventional tea plantations. Therefore, you should be particularly careful when shopping for tea. It is best to only buy black and green tea from fair trade and with the EU organic seal.

11. Imported Grapes

We also have to say goodbye to delicious grapes. From November, grapes mostly come from South Africa, India, Chile, Peru or Brazil. Conventional grapes are also often heavily contaminated with pesticides. Grapes should therefore primarily be bought regionally, during the season and in organic quality.

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