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Are Potatoes Healthy? Carbohydrates, Calories and Other Nutritional Values

Here you can find out how healthy the potato is and how you can use it in the kitchen.

Potatoes: calories, carbohydrates and other nutritional values

Because potatoes are relatively high in carbohydrates for a vegetable (about 15 grams per 100 grams), they are often mistakenly labeled as unhealthy fattening foods. Compared to other carbohydrate sources such as rice or pasta, they have significantly fewer calories: 100 grams of boiled potatoes contain around 70 kilocalories, while 100 grams of boiled pasta contain twice as many calories.

The relatively low calorie content of the potato is due to the fact that it is about 78 percent water. In addition, it contains almost no fat. 100 grams of potatoes provide you with two grams of protein and two grams of fiber.

Potatoes also contain many important micronutrients, such as significant amounts of various B vitamins, vitamin C, potassium, calcium, phosphorus and magnesium.

When are potatoes healthy? You should note that

When raw, the starch contained in potatoes is very difficult for humans to digest. In addition, raw potatoes contain toxins that have a negative effect on your health. Therefore, they should only be enjoyed when cooked.

If you buy potatoes, you should use organically grown potatoes. These contain no pesticides, which harm you and the environment. Since pesticides are particularly found in and on the skins of potatoes, you should not eat conventional products unpeeled. With organic potatoes, you don’t have to worry: the skins of the potatoes even provide you with an extra portion of fiber.

When it comes to potatoes, you can also easily pay attention to regional goods. The tubers are harvested between June and October, but since they can be stored well, they are available from German cultivation all year round.

This is how you use the healthy potato in the kitchen

Potatoes are part of many traditional dishes and are often used as a filling side dish. You can prepare the tuber in different ways:
Fry potatoes in oil, onions, herbs and spices in the pan to get tasty fried potatoes.
Boiled in salted water, potatoes with some herbal quark and cucumber salad make a delicious and nutritious meal. Boiled potatoes are also the basis for a classic potato salad.
If you mash or mash the tuber after cooking, you will get mashed potatoes or mashed potatoes, depending on the consistency, which you can refine with spices, herbs and (vegan) butter.
Cut potatoes into sticks, mix them with some oil and spices and put them in the oven for healthy fries that don’t require a lot of fat and flavor enhancers. You can also cook potatoes in the oven in other delicious ways.
You can make your own gnocchi from floury potatoes, and a Bavarian potato salad with cucumber from waxy potatoes.
Potatoes are therefore not only a versatile and regional food: They are also very filling and provide you with a considerable portion of vitamins, fiber and minerals. You can also make the tuber tasty in different ways for children.

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Peppers: This Vegetable is so Healthy

Paprika tastes good and contains few calories. But their ingredients also make the vegetables extremely healthy. Here you can find out which healthy nutrients are in sweet peppers.

The slightly sweet sweet pepper belongs to the nightshade family of plants. It is closely related to chilli and pepperoni varieties – and extremely healthy.

In the hot variants of the plant family, the sharpener capsaicin is included. There are very similar substances in the sweet paprika. These do not taste spicy, but have a similarly positive effect on our health.

The advantage of sweet peppers over their hot relatives is that you can eat them in much larger quantities. We can also absorb more capsaicinoids and vitamins through them.

Healthy peppers: positive effects on digestion

Peppers are about 90 percent water. Depending on the color, a pod only has between 20 and 40 calories. The green vegetables are at an earlier stage of maturity than, for example, the red or yellow peppers. It therefore has fewer calories, but also contains fewer vitamins.

Paprika can have a positive effect on digestion:
A study suggests that sweet peppers have similar fat-burning properties as their hot relatives. The pod is said to help with weight loss. It also increases energy consumption and fuels fat burning.
Because of its high fiber content, peppers are also good for digestion and at the same time make you feel full.
Because the glucose-fructose ratio is almost balanced, the peppers can also be eaten by people who suffer from fructose intolerance.
If you still cannot tolerate peppers, you can try peeling them before eating. Some people do not tolerate the peel because pollutants can settle in the peel. These then cause digestive problems such as heartburn.

Vitamins and nutrients in peppers

In addition to the capsaicinoids, there are many other vitamins and nutrients in a pepper:
Vitamin A is good for the eyes. Peppers are therefore just as recommended as carrots as carriers of eye vitamins. Vitamin A also binds so-called “free radicals” that attack the skin. Thus, the vitamin should be able to counteract skin aging and (in the long term) cancer.
Beta carotene is converted to vitamin A in the body.
Vitamin B6 strengthens our immune and nervous systems and supports metabolic processes.
Vitamin C strengthens our immune system and is said to prevent cataracts. Oranges and lemons contain only a third of the vitamin C found in red bell peppers.
Folic acid (vitamin B9) is involved in blood formation and the production of endorphins.
Like vitamin A, vitamin E counteracts free radicals and aging processes.
Iron is responsible for transporting oxygen in the blood.
Potassium can lower blood pressure and the risk of heart disease. The mineral is also important for our muscles – a deficiency can lead to cramps.
Magnesium strengthens muscles, nerves and metabolism.
Copper contributes to blood formation.
As you can see, peppers are very healthy thanks to their diverse ingredients. They are often also referred to as medicinal plants – definitely a reason to include the vegetables more often in the diet.

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Radishes: They Really are That Healthy

The healthy radishes are known to us as a spicy ingredient in many salads. But the spicy root vegetables can taste much more than just good.

A radish is a healthy root vegetable that belongs to the cruciferous family. Its botanical name is Raphanus sativus, but the vegetable is also sometimes simply called “radish”. The tuber, which is related to the radish, has a slightly pungent taste. It gives salads a light spiciness.

The most famous and commercially available variety of radish only measures up to four centimeters in diameter, is round, white on the inside and wine-red on the outside. However, there are different varieties of radishes, some of which are cylindrical, cone-shaped, or even white on the outside and reddish-pink on the inside.

Radishes grow quite quickly: they germinate after a week and can already be harvested after a few weeks. If you grow radishes yourself, you shouldn’t wait too long before harvesting them, otherwise they will become woody and taste unpleasant.

Cruciferous vegetables (lat: Brassicaceae or Cruciferae) are known to have positive health effects. But how healthy are radishes really?

Radishes and their healthy active ingredients

Radishes are 94 percent water and only have 14 calories. So you don’t have to worry about your preference for the spicy tuber starting.

The following main components make the root tuber so healthy:
potassium
folic acid
vitamin C
calcium
beta-carotene
mustard oil
The mustard oils contained in radishes are responsible for both the pungent taste of the tuber and numerous positive effects on your health.

The active ingredients in radishes have a healthy effect on your body in the following ways:
Anti-inflammatory: According to a study, radishes and other radishes are said to reduce the levels of inflammation in your body.
Diabetes: Positive effects were repeatedly observed in patients suffering from diabetes: radishes increased the antioxidants and reduced free radicals in the body. They regulate your blood sugar levels by inhibiting glucose absorption in your gut and have been shown to reduce your blood sugar.
Gastrointestinal problems: radishes are said to neutralize stomach acid. Therefore, they are said to help with occasional heartburn. However, if you have chronic problems with stomach acid, you should consider making lifestyle changes.
Gallstones: The mustard oil glycosides in radishes and radishes convert to mustard oil isothiocyanates in your body. A study has shown that these substances from black radish have a positive effect on the gallbladder: the active substances detoxify it and help to eliminate gallstones. This can also lower your cholesterol levels since cholesterol can build up in the bile.
Heart: Your heart also benefits from the reduction of “bad” cholesterol in your body: too high a cholesterol value increases the risk of arteriosclerosis. Additionally, several studies suggest a direct link between mortality from heart failure and low consumption of cruciferous vegetables such as radishes.
Liver: According to an analysis of various studies, the substances in cruciferous vegetables protect liver cells in liver diseases (such as liver cirrhosis). They are also said to be able to prevent liver cancer.
Cancer: According to a study, radish extract triggers faster cell death in cancer cells. The US National Cancer Institute explains that cancer research is very much focused on the study of cruciferous plants, since the substances they contain could even prevent the development of cancer cells: mustard oil isothiocyanates have been able to prevent lung cancer and esophageal cancer in animal experiments.

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3 Healthy Jams without Sugar

Here you will find recipes for three healthy jams without sugar. If you use ripe strawberries in summer, for example, you can do without any additional sweetness. In addition, you can add honey and dates for a healthy sweetness. We have also put together alternative gelling agents for you in this article.

This is how sugar-free jams succeed

Not everyone wants to use industrially produced jam sugar for their jam. We have prepared some healthy alternatives for you. For example, you can use dates or honey to sweeten. To create the right consistency, apple pectin, agar-agar, and chia seeds are suitable as gelling agents.

1) Strawberry jam with chia

This jam consists of only two ingredients and is quick to make! However, it needs one night to swell. Because the chia seeds swell overnight, you have fresh, healthy jam without sugar the next morning. Incidentally, this option is recommended for small quantities for the upcoming breakfast. The chia seeds do not make the jam durable, they only give it a jelly-like consistency. This jam can only be stored in the fridge for 2-3 days. By the way, chia seeds contain omega 3 fatty acids and vegetable protein. So this jam without sugar really packs a punch! You only need two ingredients:

  • 200 g ripe sweet strawberries
  • 2 tablespoons chia seeds

Preparation of the chia jam

This healthy jam is prepared in less than 10 minutes and then only needs to swell. Follow our step-by-step guide:

  • Wash the fruits and then puree them in the blender.
  • Mix the fruit with the chia seeds.
  • Place the mixture in the refrigerator overnight.

2) Jam with dates and apple pectin

This strawberry jam is sweetened with dates. The gelling agent in this recipe is apple pectin, which is made from dried apple pomace and lemons. It is ideal for preserving jam and jelly. So you get a healthy jam without sugar. You need the following ingredients for the jam:

  • 500 g ripe sweet strawberries
  • 10 dates
  • half an organic lemon
  • 20 g apple pectin

The preparation of jam with apple pectin

Useful kitchen utensils for making jam are a grater, a lemon squeezer, a blender, and a saucepan. You also need clean jars with screw caps. Just follow our step-by-step instructions for making apple pectin jam:

  • Wash the strawberries and lemon.
  • Cut the berries and dates into pieces.
  • Grate the lemon zest and squeeze the lemon.
  • Add berries, dates, lemon zest, and lemon juice to the saucepan.
  • Blend everything and simmer over medium heat for 5-10 minutes.
  • Gradually sprinkle in the pectin and stir.
  • Let everything simmer for another 3-5 minutes while stirring.
  • Definitely do a jelly test.
  • Pour the jam into clean jam jars.

3) Sugar-free jam with agar agar

Agar-Agar is a powder made from dried algae. It dissolves when cooked and solidifies when cooled from 35° Celsius. The algae powder contains vegetable proteins, vitamin K, beta-carotene, and several B vitamins, as well as vitamin C. The agar is purely vegetable and therefore also suitable for vegan diets. If it smells “of the sea” while cooking, don’t worry! The smell disappears and you can’t taste it in the finished jam. You need the following ingredients for the jam with agar:

  • 500 grams of strawberries
  • 1 teaspoon agar agar
  • lemon juice (1 tablespoon)
  • 125 grams of honey

This is how the jam with agar succeeds

With a few simple tools, this jam is easy to prepare. You need a blender, a saucepan, and clean jam jars. Here is our guide in five easy steps:

  • Heat the fruit along with the honey and lemon juice. (But don’t cook yet!)
  • Now puree the mixture with a hand blender in the saucepan.
  • Add the agar-agar and cook the mixture bubbly for 3 minutes, stirring.
  • Do a gel test to see if the consistency is right.
  • Pour the jam into clean screw-top jam jars.
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Healthy Basil as a Home Remedy

Tips and tricks for basil as an old natural home remedy and to use in the kitchen. Healthy basil home remedies and ideas for basil as a medicinal plant.

Whether on warm pizza or pasta or as pesto. Basil is an integral part of Italian cuisine. And basil is not only healthy but also a tried and tested household remedy. We show you what you can do with basil as a medicinal plant and basil as a home remedy.

1) Basil as a home remedy for headaches

Annoying headache? It’s a good thing that basil was a proven remedy for headaches and migraines in ancient times. The fragrances calm and reduce stress and tension. Did you know that the scents in basil are considered a preservative? If you have a headache, then the medicinal plant is helpful as a home remedy.

It is best to chew fresh basil leaves. Slow chewing movements are also calming. But basil oil that you apply to your forehead also makes the pain go away. Even a tea made from this plant can reduce fever and relieve symptoms. Also, note our natural home remedies for headaches.

2) The healthy medicinal plant for the stomach

In traditional medicine from the Mediterranean region, basil has been used for stomach ailments for ages. It helps against both losses of appetite and a feeling of fullness. It also prevents flatulence, digestive problems, stomach pain, and upsets. It is best to drink this as tea by infusing it with warm water. With at least two cups a day, the stomach will quickly settle down and digestion will be rebalanced. Here you will find our other home remedies for stomach pain.

3) As a home remedy for hair loss

Basil promotes hair growth by stimulating blood circulation. As an oil, it can stimulate hair growth and help strengthen the hair. To prevent hair loss, simply apply some basil oil to the hairline once a day while washing your hair and wash it out. Maybe our home remedies for brittle and dry hair are something for you!

After just a few weeks, your hair will shine full and strong again! Basil also helps as a home remedy against dandruff and a dry scalp: grind a handful of basil leaves (Indian tulsi is best for this) in a mortar and mix with about 2 tablespoons of coconut oil. Massage this mass into the scalp in circular motions. Here are more home remedies for hair fall and hair loss.

4) Gargling with basil as a home remedy

You can also gargle basil, as this is an ideal home remedy for sore throats and sore throats. To do this, simply pour about 150ml of hot water on about 1 tablespoon of fresh leaves of the plant and let it steep for about a quarter of an hour and allow it to cool slightly. In addition, gargling with basil helps against canker sores because it is expectorant and antibacterial. Since the plant is also refreshing, you can also use it as a mouthwash after brushing your teeth together with sage. Also, note our home remedies for mouth sores.

5) The medicinal plant for the eyes

The medicinal plant contains a lot of vitamin A, which is good for the eyes. It is also high in vitamin C and beta carotene, as well as having anti-inflammatory and soothing properties. These help against dry eyes. Basil has been known as a remedy for bags under the eyes since the Middle Ages. Simply soak the leaves in water overnight and gently wash the eyes with a cotton pad or make compresses at least three times a day. Here you will find home remedies for burning eyes.

6) Beautiful skin with basil as a home remedy

Basil not only contains vitamins but also many antioxidants and essential oils. The antiseptic and antibacterial properties cleanse the face and the anti-inflammatory properties soothe redness and irritation. For facial cleansing, simply grind 20-30 leaves and add about a teaspoon of jojoba oil. Apply to the face and wash off after a few minutes to start the day refreshed and with a radiant complexion. Also, try our homemade face mask for tired skin.

If you boil the leaves in water for about 5-6 minutes, strain it and let it cool down, you can make a facial tonic. Fill a bottle with a little lemon juice and apply to the clear face with a cotton pad. You can find more home remedies for smooth facial skin here.

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Healthy Fast Food: Does it Exist?

Healthy fast food sounds ideal: It’s quick and easy and still healthy. Unfortunately, the latter rarely applies – instead, fast food usually contains many calories and few nutrients. But there are exceptions.

“Fast food” – that means first of all “fast food”. This rather vague term has a wide variety of associations:

Fast food is food that can be prepared quickly and easily – partly because it is produced in large companies using standardized processes.
Accordingly, as a customer in the snack bar, you never have to wait long for your fries or currywurst – and you don’t have to pay a lot either.
Fast food is also “fast” because it is usually eaten quickly.
A wide variety of meals fit into this broad field. French fries, burgers, doner kebabs and currywurst are typical fast food, but you can also call sandwiches or cakes from the bakery and ready-made meals from the supermarket fast food.

With many fast food dishes it is quite obvious that they are unhealthy. But what about supposedly healthy fast food such as packaged salads? We take a closer look at the different cases.

This is why typical fast food is not healthy

Few believe that fast food classics are healthy. Dishes such as burgers and fries are characterized above all by the fact that they have a high energy density. This means that there are few nutrients for many calories. Instead, typical fast food dishes primarily contain:

simple carbohydrates that get into the blood quickly and can cause cravings.
a lot of fat, including many saturated fatty acids and various trans fats, which are said to increase the risk of obesity, diabetes and cardiovascular disease, among other things.
a lot of salt and sugar – both of which are also considered unhealthy in large quantities.
Additives, thanks to which the product has a longer shelf life, tastes better and is easier to manufacture.
In addition, residues of harmful substances are often found in processed food. For example, Öko-Test tested various chicken nuggets and found multi-resistant germs and mineral oil residues in many products.

Because fast food is so diverse, it’s hard to say exactly how healthy or unhealthy it is. Hardly anyone eats fast food in such quantities as Morgan Spurlock in the shocking film “Supersize Me” and suffers obvious health damage as a result. As a review explains, studies nevertheless come to the overall conclusion that the above-mentioned unfavorable nutrient composition increases the risk of numerous lifestyle diseases.

Incidentally, this is also due to the substances of which fast food contains too little: vitamins, minerals, trace elements and other important micronutrients. On the one hand, the basic ingredients already contain small amounts, on the other hand, many of these nutrients are lost in the processing.

According to a study, eating too much fast food can cause nutritional deficiencies that are detrimental to the body and mind. Another study suggests that frequent consumption of fast food increases the risk of depression, as fast food tends to be high in pro-inflammatory compounds.

Fast food: How to make the healthier choice

As I said, not all fast food is equally unhealthy. Here are a few general tips on how to choose healthy fast food:

Organic ready meals contain ingredients of organic quality – and therefore less chemical pesticide residues.
The sandwich from the baker is more filling if it is made from wholemeal flour.
Look out for Asian snack bars that work without the flavor enhancer glutamate.
In the meantime, there are also many shops that offer high-quality variants of classic fast food such as burgers or fries. However, it is then no longer necessarily fast food – many burger restaurants have discovered the Slow Food movement for themselves.

Tip: Many fast food dishes contain cheap meat from factory farming. For the sake of the animals, choose a vegan burger or a kebab with falafel or fried vegetables and lots of salad instead of a burger with a meat patty.

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Nuts: The Individual Varieties Are so Healthy

It has long been proven that nuts are healthy. But which types of nuts are particularly good? Here you can find out which nutrients are in walnuts, cashew nuts, pistachios & Co and what makes them special.

Why nuts are healthy

Depending on the variety, nuts consist mainly of fat and protein and often only to a small extent of carbohydrates and water. This makes nuts a very healthy, high-energy snack. They provide you with many monounsaturated and polyunsaturated fatty acids that have a positive effect on your cardiovascular system. At the same time, they are essential for a healthy nervous system and a stable hormone balance.

Nuts also contain fiber, which has a positive effect on digestion and makes you feel full faster and for longer. The little power packs are also impressive when it comes to vitamins and minerals: Most nuts contain many B vitamins, vitamin E as well as magnesium, potassium, sodium and phosphorus.

Even if nuts have a relatively high calorie density, you should include them in moderation in your diet every day if possible. Because they provide you with important fatty acids, protein and various micronutrients.

Walnuts: a healthy source of omega-3 from the region

Walnuts are considered one of the healthiest types of nuts, as no other nut can have such a high proportion of omega-3 fatty acids. They also provide you with a considerable amount of potassium, magnesium, iron, zinc, B vitamins and vitamin E.

Another advantage of walnuts is that they are also grown in large quantities in Germany. Here they are in season between September and December. However, since the market for nuts is largely based on imports, most walnuts also come from other countries. The main export country is the USA.

Nutritional values ​​per 100 g: 42-62 g fat, 11-16 g protein, 15-23 g carbohydrates
Main growing areas: USA, Chile, France, India, Moldova

Peanuts: Legumes from the USA

Even if it is one of the best-known types of nuts, the peanut is actually not a nut at all, but is one of the legumes. However, since its nutritional values ​​are very similar to other types of nuts, it is usually counted among the nuts.

Peanuts are considered healthy: they are among the plant foods richest in magnesium. They also contain significant amounts of iron and zinc.

Peanuts are not grown in Germany and therefore have to travel long distances to be transported. They mainly come from the USA, South America and some African countries.

Nutritional values ​​per 100 g: 50 g fat, 23-25 ​​g protein, 21 g carbohydrates
Main growing areas: Brazil, Argentina, Egypt, Senegal, USA

Brazil nuts: healthy selenium suppliers

With a fat content of 60 to 70 percent, Brazil nuts are among the nuts with the highest fat content. Nevertheless, the nuts are healthy: They provide you with unsaturated fatty acids. In addition, the Brazil nut is particularly well-known for containing large amounts of the trace element selenium. A medium-sized nut covers your entire daily requirement.

In addition, Brazil nuts provide you with a large amount of magnesium, iron, zinc, calcium, phosphorus and vitamin E. But even if they are healthy, you should not eat too many Brazil nuts. Compared to other foods, they have a relatively high radium content. According to the Federal Office for Radiation Protection, however, a daily intake of two Brazil nuts is harmless.

From an ecological point of view, Brazil nuts are unfortunately not recommended because they are only imported from tropical areas and therefore have to cover long transport routes.

Nutritional values ​​per 100 g: 66 g fat, 14 g protein, 12 g carbohydrates
Main growing areas: tropical areas in South and Central America

Cashew nuts: healthy nuts with a problematic background

Cashew kernels are not actually nuts either, but are the kernels of the cashew apples. They are rich in unsaturated fatty acids and contain less fat and more carbohydrates than other nuts.

In addition, cashews score with a high content of B vitamins, vitamin K, as well as magnesium, copper, iron, phosphorus and potassium. They also provide you with a substantial amount of tryptophan. This is an amino acid that the body needs to produce the “happiness hormone” serotonin.

Cashew nuts are also exclusively imported and do not grow in Germany. They are mainly grown in Asian and African countries. Due to the long transport routes, they have a very poor ecological balance. In addition, the workers in the cultivation areas often suffer from inhumane working conditions. It is therefore advisable to only eat cashew nuts in moderation and to pay attention to Fairtrade certification when buying them.

Nutritional values ​​per 100 g: 42 g fat, 18 g protein, 30 g carbohydrates
Main growing areas: India, Nigeria, Vietnam, Ivory Coast

Macadamia: the healthy queen of nuts

Macadamia nuts are among the most expensive nuts in the world. The queen of nuts is also very healthy from a nutritional point of view: It is one of the nuts richest in fiber, contains B vitamins, vitamin E and considerable amounts of calcium, iron, magnesium, phosphorus, selenium and potassium.

Macadamia nuts are mostly grown in Oceania, African and South and Central American countries. Therefore, these nuts are also problematic from an ecological point of view. You should also use fair trade goods here.

Nutritional values ​​per 100 g: 69 g fat, 6 g protein, 6 g carbohydrates
Main growing areas: Hawaii, Australia, New Zealand, South Africa, Kenya, Brazil, Guatemala, California, etc.

Coconuts: Popular fruits from the tropics

The flesh of the coconut is high in fiber, B vitamins, and the minerals potassium, calcium, sodium, copper, iron, and phosphorus. In contrast to other types of nuts, their fat content consists primarily of saturated fatty acids. If you eat too many of them, it can have negative consequences.

Even if many coconut products are very popular, the cultivation and the long transport route of the coconut is not sustainable. Due to increasing demand, the nuts are increasingly being grown in monocultures. Cultivation is also water-intensive and pesticides are often used to control pests.

Nutritional values ​​per 100 g: 34 g fat, 4 g protein, 15 g carbohydrates
Main growing areas: tropical regions in Asia, Africa and South America

Pecan nuts: The newcomers from the USA

With 70 to 75 percent fat and 700 kilocalories per 100 grams, pecans are among the nut types with the most fat and calories. Nevertheless, the nuts are healthy: They provide you with lots of fiber, B vitamins and minerals such as zinc, potassium, phosphorus, iron and magnesium.

Pecans are mostly grown in North America, as well as Australia, Brazil, Chile and South Africa. They therefore cover long transport routes before they finally arrive in Germany.

Nutritional values ​​per 100 g: 72 g fat, 9 g protein, 4 g carbohydrates
Main growing areas: USA, Canada, Australia, Brazil, Chile, South Africa

Pistachios: Healthy nuts, but not very sustainable

Pistachios can keep up with their relatives and provide you with many important micronutrients such as potassium, thiamine, vitamin B6, beta-carotene, phosphorus and magnesium.

However, if stored incorrectly, the healthy nuts can have a negative impact on your health. Because they are particularly susceptible to mold, which converts into the toxin aflatoxin. This happens when the nuts are not dry enough and are stored while still moist.

Today, pistachios are mainly grown in Iran, Turkey, the USA and China, i.e. they are also only imported from distant countries and therefore have a poor ecological balance.

Nutritional values ​​per 100 g: 54 g fat, 18 g protein, 16 g carbohydrates
Main growing areas: Iran, Turkey, USA, China

Almonds: Healthy nuts with high water consumption

Almonds have become a real trend food in recent years and are processed into a wide variety of products such as almond butter, almond milk or almond flour. They are rightly considered healthy and nutritious, as they contain significant amounts of magnesium, calcium, copper, B vitamins and vitamin E.

Over 80 percent of the almonds grown worldwide are grown in the United States, particularly in California. This also means that the almond has a problematic ecological balance. Another big problem is the enormous water consumption when growing the popular nuts. One kilogram of almonds requires 10,000 liters of water, which leads to falling groundwater levels and periods of drought in the growing areas. Therefore, you should use the healthy nuts sparingly. When buying, you should also use almonds that were grown in Europe.

Nutritional values ​​per 100 g: 55 g fat, 29 g protein, 4 g carbohydrates
Main growing areas: USA, Spain, Morocco, Iran, Turkey, Italy, Australia

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This is What Makes Lentils so Healthy: Minerals, Vitamins and Nutritional Values

Lentils are healthy and are on the menu worldwide. No wonder, legumes are extremely versatile. You can find out here which minerals, vitamins and nutritional values ​​make lentils so healthy.

staple lentils

Lentils come from the Mediterranean region

Why are lentils so healthy?

Lentils are not only a popular kitchen classic because of their versatile preparation options and their filling content. The small round legumes are also real nutrient packages.

Lentils provide high amounts of protein. 100 grams of lentils contain around 10 percent important proteins, as the Federal Center for Nutrition explains. This puts the small seeds, together with other legumes, at the forefront of the most protein-rich plant foods of all. You supply your body with proteins particularly well if you combine lentils with cereals or rice. Both individually do not contain all the essential amino acids, but together they ideally balance this out. Thanks to their high protein content, lentils are an ideal source of protein for vegetarians and vegans. They are also gluten-free and low in fat.
Like all legumes, lentils contain high amounts of B vitamins, which strengthen our nervous system. In addition, they provide vitamin A needed for the immune system and vision, as well as cell-protecting vitamin E.
Lentils are also rich in essential minerals such as potassium, magnesium, iron and calcium. You can make it easier for your body to absorb iron if you supplement the lentils with foods that contain vitamin C, such as spinach, peppers, broccoli or Brussels sprouts.
Studies have shown that a diet with legumes can reduce the risk of coronary heart disease in the long term, lower high LDL cholesterol and high blood pressure and even lead to fat loss, as reported by the online medical journal Ärztezeitung. Lentils should therefore not only be part of a heart-healthy diet.
Thanks to their high fiber content, lentil dishes not only ensure long-lasting satiety, but can also help to improve digestion and possibly even reduce the risk of colon cancer, as Spiegel reports.
Tip – This is how lentils become even more digestible:
Lentils are particularly easy to digest if you soak them before cooking. This also applies to varieties that should not be soaked according to the package insert. Premature salting and seasoning inhibits the lentils from softening. Therefore, only season your lentil dishes towards the end.

sustainability of lenses

Lentils are not only particularly sustainable because of their regional origin. They are also very adaptable, grow almost anywhere and don’t even need fertilizer for a bounty harvest. Biologically, growing lentils is also beneficial for bees, bumblebees and butterflies. Their flowers provide valuable food for endangered beneficial insects, as GEO reports online.

Since the small, inexpensive legumes can be easily preserved or dried, they are available all year round and can easily be stored in stock.

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Are Kiwis Healthy? Nutritional Values, Calories and Sustainability

The fact that kiwis are healthy is mainly due to their many vitamins and nutrients. The fruit is not only delicious, but also contains few calories. You can find an overview of all the nutrients here.

Kiwis are the healthy fruits of a climbing shrub and belong to the berry family. It originally comes from China, which is why it is also called “Chinese gooseberry”.

At the beginning of the 20th century it found its way to New Zealand. Farmers there have been growing them commercially since the 1930s. But it wasn’t until the 1960s that it was named after New Zealand’s national bird, the kiwi, to boost exports.

Kiwis are healthy: vitamins and minerals

Kiwis are a popular snack because of their sour-sweet taste. But the exotic fruits also contain many vitamins and minerals (all information per 100 grams):
Vitamin C: 80 mg
Vitamin B2: 0.04 mg
Vitamin B6: 0.13 mg
Vitamin E: 0.5 mg
Potassium: 287 mg
Calcium : 27 mg
Phosphorus: 37 mg
Magnesium: 17 mg
Above all, the high vitamin C content of the fruit is remarkable. It is almost twice as high as with oranges or lemons. As a result, kiwis can strengthen our immune system particularly well. Just one and a half kiwis cover the daily requirement of 100 milligrams of vitamin C for an adult.

In addition, a 2011 study found that kiwis also contribute to a healthy sleep.

Tip: For even more extra vitamins and fiber, you can eat your kiwi with the skin on.

Nutritional values ​​of healthy kiwi

The kiwi not only contains many vitamins and minerals, it is also very low in calories. There are only around 61 kilocalories (255 kilojoules) in 100 grams of the ripe fruit.

Nutritional table for kiwi (information per 100 grams):
Calories: 61 kcal (255 kj)
Fat: 0.5g
Carbohydrates: 15 g
of which: 3 g fiber
and 9 grams of sugar
Due to their high water content, kiwis are particularly suitable as a snack. In addition, there is hardly any sugar in the kiwi. For comparison: 100 grams of bananas contain almost twice as much sugar (17.2 grams). In addition, kiwis are rich in antioxidants.

The exotic kiwis can help you lose weight due to their low calorie content. In addition, a study has confirmed that kiwis can have a positive effect on our digestion. Two kiwis a day can significantly reduce problems like constipation or gas.

How sustainable are kiwis?

In addition to China, New Zealand and Chile, the furry fruits are now increasingly being grown in Europe. Italy is now the second largest producer in the world. Kiwis also grow in Greece, France and Spain.

From October to June you can buy the exotic fruits from European cultivation. In the summer months, on the other hand, the kiwis come from tropical regions. To avoid long transport routes, you should buy kiwis from Europe.

We also recommend organic kiwis. Significantly fewer harmful pesticides are used in organic farming. You can also use the peel of the fruit and benefit from the many good ingredients.

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Food

Mango: This Exotic Fruit is so Healthy

There is no question that the mango tastes delicious, but is the fruit also healthy for us? Here you can find out everything about the nutritional values ​​of the yellow tropical fruit.

Mangoes taste sweet and exotic. You can enjoy the yellow fruit both raw and in desserts, juices and jams. Despite the high sugar content, the mango is a very healthy fruit.

These vitamins make mangoes so healthy

Mangoes are healthy – also thanks to the fiber, vitamins and minerals they contain. Hard to believe, but there are more than ten different vitamins in the small, yellow mango. The most important include:
Vitamin A: Protects your eyes and is good for the mucous membranes in your body.
Vitamin B6: Good for strong nerves and immune system.
Vitamin B9: Important for protein metabolism and supports the development of neurotransmitters such as dopamine, which has a major impact on your mood and well-being.
Vitamin C: Strengthens your immune system and prevents cancer-causing substances from forming in the body. The vitamin is also said to help reduce the risk of Alzheimer’s and many other diseases.
Vitamin E: Has a cell-protecting effect and thus slows down the aging process.
Vitamin K: Inhibits bone breakdown and thereby prevents osteoporosis.

Mango: The nutritional values ​​of the fruit

Mangoes contain around 12 grams of natural fructose per 100 grams. But the mango is still healthy. As long as you eat the mango fruit in small amounts, you don’t have to worry about your blood sugar. However, diabetics should be careful: Mango is only suitable for them in moderation.

In addition to sugar, the mango also contains many helpful nutrients.
Put in 100 grams of mango:
Protein: 0.6g
Fat: 0.4g
Carbohydrates: 12.8 g (of which 12.5 g sugar)
Fiber: 1.7 g
Calories: 60 calories
In addition, the mango consists of more than 80 percent water. Dried mango lacks this water, the remaining ingredients are then more concentrated. Therefore, 100 grams of dried mango contains 62 grams of carbohydrates and 290 calories.

Mangiferin: the healthy plus of the mango

Mangiferin is the main active ingredient in the mango and is found not only in the mango fruit but also in the bark of the mango tree. Studies have examined the antioxidant and attribute the following properties to it:
antimicrobial and antiviral
anti-inflammatory
pain relieving
prevents diabetes and sclerosis diseases
protects the heart, liver and nerve cells
antidepressant
reduces allergy symptoms

Mango as a healthy fat burner

A study from Oklahoma State University suggests that you can strengthen your gut flora and lower your body fat and blood sugar levels if you eat mangoes regularly. However, the effect was demonstrated in mice, not in humans. This healthy effect of the mango is related to the hormone leptin it contains.

Leptin has the task of preventing the feeling of hunger. Therefore, it helps to regulate your fat metabolism. In people of normal weight, the hormone usually works normally. However, overweight people are often no longer able to produce enough leptin. They are therefore more often plagued by feelings of hunger.

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