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Important Vitamins for Women

Vitamins are essential for the healthy development of children, but they also play an important role in the health of adults. Because a lack of vitamins and nutrients can negatively affect the body. Therefore, we have an overview of the most important vitamins for women.

Sufficient vitamins for women are important

A sufficient supply of vitamins and minerals is important for human health. They help the body in its work. Therefore, the daily requirement for vitamins and other nutrients should always be covered. As a result, you are doing something good for your skin, hair, and internal organs. As a rule, a healthy diet prevents a vitamin deficiency and provides the required nutrients. This results in the following advantages:

  • Nutrients contribute to the normal functioning of your immune system.
  • They ensure the proper functioning of the nervous system.
  • Effective strengthening of skin, hair, and bones.
  • Fatigue and listlessness are combated.
  • Consequences of a vitamin deficiency

The consequences can sometimes be significant. From weight gain to severe sleep disorders to menstrual problems, a vitamin deficiency affects the entire body. It is therefore important to ensure that enough vitamins and minerals are ingested with food or supplements. So that you don’t lose track, we have listed the most important vitamins and minerals for your health.

1) Vitamin A for women

Vitamin A is extremely important for the skin. This makes it possible to slow down the aging process of the skin and preserve a beautiful, smooth and healthy complexion for as long as possible. The skin suffers greatly from stress and external environmental influences in particular. By planning a sufficiently high level of vitamin A in the diet, women can take targeted action against the effects of stress and hectic.

Where can I find vitamin A? For example, you can find vitamin A in carrots and sweet potatoes, so a vegetarian diet will not lead to a deficiency. If you want, you can also include various sea fish in your diet, as they also contain a lot of vitamin A. In addition, a combination of nuts and oils ensures a good balance of vitamins A and E. These interact to reduce aging processes and support the skin.

2) Folic acid important for pregnant women

Folic acid is important for pregnant women because it promotes the development of children. That is why women in particular should ensure a sufficiently high concentration of folic acid when planning children. Folic acid is also known as vitamin B9 and is usually used as a folic acid tablet. If you are planning a pregnancy, you should take such tablets at least four weeks before the onset of pregnancy and continue this procedure in the first three months of pregnancy.

In addition, the important vitamin B9 for women supports the development of children and reduces, for example, the risk of developing a neural tube defect in unborn children. While folic acid is industrially produced in the laboratory, folate is the naturally occurring vitamin. Folate can be found in foods such as wheat germ, kale, spinach, or chickpeas. Since folate quickly dissolves when cooked, a large amount of the vitamin is lost in the process. Therefore, you should also use folic acid in the form of tablets or capsules. Read more about proper nutrition during pregnancy.

3) B vitamins for women strengthen the nervous system

Everyday life can sometimes be extremely stressful. From work to raising children to care for elderly relatives, numerous tasks fall within the field of activity of women. Women are therefore exposed to physical and mental stress, which should be specifically addressed. B vitamins in particular are suitable for this. Because these strengthen the nervous system and help to cope particularly well with stressful situations and hectic everyday life and to reduce stress.

A major benefit of B vitamins for women is that they are found in many different foods. This makes it easy to set up your own nutrition plan so that you always get enough B vitamins. Among other things, it is important to eat legumes, as they contain a considerable number of B vitamins. You can also eat nuts and whole grains to meet your B vitamin needs. It also contains vitamin E, which is good for the skin.

4) Vitamin C for women

Vitamin C is a real all-rounder in the body. It helps in the formation of connective tissue and hormones and maintains a healthy and youthful complexion. Likewise, detoxification reactions are often only possible in the presence of vitamin C, so the healthy work of the liver depends on this vitamin. In addition, the body is only able to absorb iron from food if enough vitamin C is available.

But where can I find vitamin C? You can find the valuable vitamin in citrus fruits and kiwis in particular. The vitamin is also found in peppers, sauerkraut, and sea buckthorn berries. Or try various superfoods, such as cuma cuma or acerola cherries. However, note that the vitamin is quickly broken down in the body. If you want to make sure you have enough vitamin C available throughout the day, you should use appropriate dietary supplements. Then they release the vitamin throughout the day so that it is not broken down so quickly.

5) Vitamin D for the immune system

Vitamin D is a fat-soluble vitamin that is extremely important for both bone formation and a strengthened immune system. It helps keep bones strong by promoting the storage of calcium and phosphate. In addition, vitamin D helps to brighten the mood and effectively combat spring fatigue. Some the vitamin D can be produced by the body itself from sunlight, but many women suffer from a vitamin D deficiency. Therefore, in addition to as much sunlight as possible, the diet should also be adjusted so that sufficient vitamin D is available.

Vitamin D is found in eggs and mushrooms, so vegetarians can prevent a deficiency. Vitamin D can also be found in delicious avocados and dairy products. Animal foods are also good for vitamin D requirements. Especially high-fat fish, such as mackerel or herring, as well as veal help specifically against vitamin D deficiency.

6) Iron against fatigue

Women in particular need iron. And not only during the period and pregnancy. But people often suffer from an iron deficiency. You should know that the body processes animal iron better than plant iron. The consequences of an iron deficiency can then be tiredness, weakness, or dizziness. It is therefore important to ensure an adequate supply of iron.

So you can eat fish and meat. If you’re a vegetarian, you should eat foods like spinach, whole grains, or legumes. Peas and salsify are also recommended. If you still suffer from an iron deficiency, you can use iron supplements with medical support.

7) Zinc for healthy bones and nails

Zinc is a trace element that, in addition to the vitamins mentioned, is important for women. Because it helps to strengthen hair, bones, and nails. In addition, this vital trace element is important for the metabolic processes in the body that support the immune system and reproduction. You will increasingly find zinc in animal products such as meat, fish, milk, cheese, or eggs. Legumes and cereals also contain less zinc.

8) Calcium for strong bones

Dry skin, cramping muscles, or heart problems can be signs of a calcium deficiency. Then it is high time to increase your calcium intake. This works best with green leafy vegetables, such as broccoli or spinach. Cow’s milk, cheese, or yogurt are also rich in calcium, so you should include these foods in your diet. Sufficient calcium intake can therefore strengthen your bones and ensure beautiful and healthy teeth.

9) Magnesium important for many processes

Many processes in the body not only need the vitamins mentioned for women, but also the trace element magnesium. It affects the endocrine system, and the strength of bones, muscles, and nerves. Accordingly, a functioning body needs sufficient magnesium. Many women need more magnesium due to the double burdens of pregnancy, so you should consume magnesium sources such as legumes, dry fruits or nuts, and grain products. Dairy products, fish, and meat can also contain magnesium. Also, learn how to get vitamins while cooking.

 

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Creating Compost – the Most Important Questions

Old plant residues transform themselves into fresh fertilizer and soil conditioner – this is what happens in the marvelous compost heap. We would like to explain why everyone with a garden should have a compost.

How do I create a compost?

In six steps to the perfect compost

1. Choose a place that is as sheltered as possible
Because a compost heap should neither be dried out by strong sunlight nor overly soaked by heavy rain, a place under a tree is a good idea, which can be a little apart, as a compost heap is usually not one of the visual highlights in the garden.

2. Decide on a shape
It doesn’t matter whether you use an open pile, for which you need a lot of “raw materials”, or whether you use a form or a frame made of wood or metal, since good results can be expected in all variants. Thermocomposters have the advantage that the heat is retained well inside, which speeds up the rotting process.

3. Do not create a base plate
However, it is important that the compost lies directly on the ground and not on stone slabs, for example, since useful rotting helpers such as earthworms can migrate on their own. In addition, excess moisture can drain off better.

4. Layer loosely
The material should be loosely stacked so that there is sufficient oxygen. So don’t compress your compost. Also, do not put too thick layers of one material on the heap, as this can result in disadvantages depending on the material. A layer of autumn leaves that is too thick can be too dry and lacking in nutrients, while a layer of grass clippings that is too thick tends to rot. So mix up the materials.

5. Switch every 3 months
To ensure good rotting, you can move your compost after about 3 months: shovel your pile to a spot next to it. This mixes and aerates all the layers again, so that the pile can mature well. In the case of prefabricated compost bins, 2 or 3 components are therefore often offered together for implementation.

6. Cover or water as needed
The compost should be moist but not wet at all times. You can therefore cover it with mulch fleece, for example, so that both dehydration and excessive moisture after rainfall are avoided. In very dry phases, it makes sense to water your compost.

What goes in the compost?

Too good for the bin

If plant residues or certain kitchen waste are disposed of with the residual waste, valuable substances from the natural cycle are lost. To prevent this from happening, you can either dispose of them in the organic bin – the contents of which are composted professionally and on a large scale – or even better on your own compost. But what exactly can go on the compost?

Valuable raw materials for a compost are:

Plant residues from the garden, including flowers and ornamental plants
lawn clippings
leaves
leftover fruit and vegetables
coffee grounds
Crushed egg shells
Teabag
In small quantities cardboard, kitchen paper and newspaper

Not to be composted or only to a limited extent are:

Plants with soil-borne diseases such as clubroot or sclerotinia or with late blight should be discarded with household waste because the diseases survive composting and are then spread throughout the garden, while composting of plants affected by powdery mildew is unproblematic.
Weeds should not have flowered yet because the seeds can survive composting. Some garden operations therefore have their own weed compost heaps, which remain in place much longer so that the seeds are also decomposed. Root weeds such as goutweed or couch grass should be allowed to dry out well before being put on the compost.
Wood in a compact form, i.e. a thick branch, is problematic on the compost heap because it rots very slowly and blocks the energy of many microorganisms. However, if a compost pile is too damp, a layer of shrub cuttings or chopped branches can provide better aeration.
Citrus fruit peels also rot very slowly and are therefore unsuitable for compost.
Cooked or animal leftovers, baked goods, fat and oil are also not intended for the compost heap as they attract rats.
Ash is not suitable either, as it is often contaminated with heavy metals.

Why compost?

Bacteria, protozoa, fungi and other microorganisms, but also worms, isopods and springtails are responsible for a fascinating process that turns kitchen waste, plant remains, grass clippings, leaves and other things into a particularly valuable and nutrient-rich substrate – the compost. Compost enhances any soil: it enriches sandy soil with structure and nutrients, loamy and clayey soil becomes looser and easier to work with by continuously adding compost. In addition, the humus content in the soil is increased, soil life is stimulated and, depending on the degree of maturity of the compost, the soil is also fertilized. So no garden should have to do without compost.

What happens in the compost heap?

Rotting in the compost begins when the microorganisms first break down proteins and sugars. Organisms such as bacteria and fungi multiply rapidly, and the temperature in the compost also rises. After about 2 weeks, the temperature in the compost heap can rise to 60 degrees, so that heat-loving fungi take over further implementation. However, this so-called hot rotting is not achieved in most compost heaps in the hobby sector because the heaps are too small for this and material is usually thrown onto the compost heap one after the other. After about 3 months, the temperature drops back to about 40 degrees and the so-called main rotting begins. The compost heap can now be moved. Substances that are difficult to decompose are then mineralized during post-rotting.

You can get these types of compost

Compost is not just compost

Depending on when you remove the compost, you will get different degrees of maturity of the compost, which accordingly have different properties.

Fresh compost

But fresh compost, which you can remove after about 3 months and in which some of the raw materials can still be identified, can also play an important role in the vegetable garden. Since this contains significantly more nutrients than the mature version, you can use this as a mulch for your heavy feeders or berry bushes, as you have an excellent fertilizer with it.

Mature compost

At the end of the rotting process you get classic mature compost. Depending on the starting materials, this can be the case after 6-12 months. It is dark, finely crumbly and smells pleasantly of forest soil. You can now apply about 3 liters of this to one square meter of vegetable patch. To do this, rake it in evenly and superficially. Since immature compost can be harmful to seedlings, you can simply sow some watercress on a 1:1 mix of garden soil and your compost. If it germinates and grows without any problems, the compost is ripe.

Compost soil

If you wait longer, the mature compost will become compost soil. The organic content of the compost breaks down again over time, so that there is hardly any fertilizing effect. However, compost is still excellent as a soil improver.

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Kitchen Herbs and Their Special Features: The Most Important Ones at a Glance

Kitchen herbs enrich your dishes and have valuable ingredients. Here you get an overview of different kitchen herbs, their use and cultivation.

Kitchen herbs not only enrich your dishes in terms of taste, they also contain a number of health-promoting substances. These include, among others:
vitamins
minerals
polyphenols
flavonoids
bitter substances
tannins
antioxidants

Growing kitchen herbs at home

You can easily grow most kitchen herbs at home. They require little maintenance and little space.

You should follow these tips to ensure that your kitchen herbs develop well:
Most herbs need a light and warm place. A south-west window sill is well suited for this.
Water your herbs regularly, but in moderation. You should definitely avoid waterlogging.
Your herbs need enough space. Choose the right size pots and plant the herbs in larger pots if necessary.

In order for your herbs to be able to provide you with valuable nutrients, they also need sufficient nutrients. Use organic fertilizer since you want to eat the herbs later, such as nettle manure.
Even if the flowers of most herbs are beautiful to look at, they rob the plant of energy and thus its aroma is lost. Therefore, cut off the flower heads regularly.
Always harvest your herbs fresh when you need them. Dried herbs lose flavor and valuable ingredients, so it’s best to only dry smaller amounts as needed.
If you want to make herbs last longer, for example after pruning, you can freeze herbs. In this way, the ingredients and the taste are preserved as best as possible.

Classic among kitchen herbs

Parsely
Parsley is one of the most popular kitchen herbs in Central Europe. It is rich in vitamin C. Since the valuable vitamin is sensitive to heat, you should only add parsley at the end.

Use in the kitchen:
potato dishes
rice dishes
salads
sauces
dips
Pesto
Cultivation at home:
Parsley is frugal. The biennial plant requires no direct sunlight and only little water.

chives

Use in the kitchen:
egg dishes
salads
Herb quark
Cultivation at home:
Always use fresh seeds for chives, as the seeds quickly lose their ability to germinate
Remove wilted and yellow stems. A regular cut stimulates growth.
You can also use the flowers, for example to garnish salads.

lovage
Lovage is also called maggi herb. This is due to its unmistakable taste, which is immediately reminiscent of soup.

Use in the kitchen:
soups
Pesto
salads
Cultivation at home:
Lovage forms deep roots and therefore needs a large pot. It should be at least 30 centimeters deep.
The plant needs a humic soil because it needs a lot of nutrients.
If the leaves turn yellow, the plant either needs more space or more nutrients.

Mediterranean kitchen herbs

basil
Basil is one of the most popular herbs in Italian cuisine. There it is usually plucked into pieces instead of cut.
Use in the kitchen:
pasta dishes
Pizza
Salads, especially tomato salad or caprese
Basil pesto
Cultivation at home:
The plant needs a lot of heat and therefore usually only survives one season in our latitudes.
In general, basil needs a warm and sunny location.
Basil is very sensitive to fungal diseases. Avoid waterlogging and make sure the plant has enough space.
You can also easily multiply basil.

oregano
Another classic from the Mediterranean cuisine is oregano. Also known as wild marjoram or dost, it is closely related to marjoram.
Use in the kitchen:
pizza seasoning
tomatosoup
salads
pasta dishes
potato dishes
Cultivation at home:
The wild plant is quite easy to care for and frugal. Water them regularly, but not too much.
Wild marjoram reaches a stately size of 30 to 70 centimeters. So you need a big pot.

rosemary
Rosemary also comes from the Mediterranean region. Its unmistakable taste enriches countless dishes. In addition, the essential oils contained have a positive effect on your health. The best way to benefit from this is with rosemary tea or rosemary essential oil.

Use in the kitchen:
Potato dishes such as rosemary potatoes
tomato dishes
rice dishes
rosemary syrup
Cultivation at home:
Rosemary needs calcareous soil and a warm, sunny location.
Since it develops deep roots, a large clay pot is best. The clay avoids waterlogging.
Trim your rosemary regularly to keep it in shape and encourage new growth.
You can multiply rosemary. This works best with cuttings.

Particularly healthy kitchen herbs

Especially in folk medicine, herbs are not only used to flavor food, but rather because of their healing properties. Today, the effect of many herbs has also been scientifically proven. The following herbs are not only a taste enrichment, they also serve as a herbal pharmacy.

thyme
Thyme convinces with its unmistakable aroma. It is ideal as a cold tea. The best way to reap its health benefits is through thyme oil or by making thyme tea. You can also make thyme cough syrup.

Application in the kitchen:
potato dishes
salads
Goat or sheep cheese
barbecue marinades
gravy

sage
Sage is primarily known as a medicinal herb. Many people swear by sage tea for a sore throat. The herb has analgesic, anti-inflammatory and antibacterial effects.

Application in the kitchen:
pasta dishes
sauces
desserts
Sage butter

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Omega-3 Fatty Acids: The Fat is Important, The Capsules Are Expensive

Omega-3 fatty acids are supposed to be important in some way. But does that also apply to fish oil dragees and omega-3 capsules? And what is the role of omega-3 fatty acids anyway?

The benefit is simply not sufficiently proven. This applies to healthy people as well as to high-risk patients who have already had a heart attack. The experts also found insufficient evidence for other areas of application such as the prevention of dementia or age-related eye diseases.

This is important because many people spend a lot on omega-3 fatty acids, up to 90 cents a day. According to the test, the need for omega-3 fatty acids can be met even without fish, for example with rapeseed and linseed oil or walnuts. According to the German Society for Nutrition, people in this country are adequately supplied with plant-based omega-3 fatty acids.

Background: Omega 3 and fatty acids

Basically, you have to distinguish between saturated and unsaturated fatty acids. The omega-3 fatty acids belong to the group of unsaturated fatty acids.

Saturated fats are easy to recognize: they are solid at room temperature. This includes all animal fats and, for example, palm oil. Saturated fatty acids are not essential to life, and if consumed in excess, they are even considered harmful, partly because of their increasing effect on blood cholesterol levels.
Unsaturated fats are more complicated because there are monounsaturated and polyunsaturated fats. Monounsaturated fatty acids are found, for example, in olive oil, canola oil and many nuts and seeds. The body is able to produce these monounsaturated fatty acids itself; they are therefore not essential.
The polyunsaturated fatty acids include omega-3 fatty acids such as α-linolenic acid and also omega-6 fatty acids such as linoleic acid, which is contained in safflower oil or sunflower oil. The body cannot produce polyunsaturated fatty acids – such as linoleic acid and α-linolenic acid – so they are essential.

The three omega-3 fatty acids

Does the “omega-3” fatty acid even exist? No: In reality there are many different ones, of which only three are well known because they are particularly important for the human metabolism:
α-linolenic acid,
Docosahexaenoic acid (DHA) and
Eicosapentaenoic acid (EPA).
Vegetable food contains almost exclusively α-linolenic acid, fatty fish such as eel, herring or sardines contain DHA and EPA. There is a herbal exception for DHA and EPA: algae. Red algae in particular contain the long-chain omega-3 fatty acids otherwise only found in fish.

Function of omega-3 fatty acids

The list of processes in which omega-3 fatty acids are involved in the body and their properties is long. However, this shows how important such high-quality fats are for our body – it just doesn’t work completely without fat. The omega-3 fatty acids are involved in

the structure of cell membranes,
the hormone production,
the correct function of eyes, nerves and muscles.
Omega-3 fatty acids improve blood flow,
prevent thrombosis,
work against inflammation,
support the immune system,
promote blood circulation,
EPA and DHA fatty acids lower blood lipid levels,
α-linolenic acid ensures bone stability,
DHA DHA lowers blood pressure and supports fetal brain development.
Long-chain omega-3 fatty acids reduce the risk of cardiovascular disease.
This list is just a sample of the many functions of omega-3 fatty acids, showing how important these essential fatty acids are to the human body.

Omega 3 deficiency?

A lack of essential fatty acids leads to various deficiency symptoms such as skin changes (excessive keratinization), susceptibility to infections, growth disorders, hair loss and a lack of blood platelets. However, what is not immediately “visible” and therefore difficult to understand is the fact that patients with various diseases have very low levels of fatty acids. These include the following diseases:
depression
breast cancer
Alzheimer’s and dementia
schizophrenia
ADHD
The scientific studies have not yet been completed, but initial results indicate that inflammatory bowel diseases, rheumatoid arthritis and asthma are also positively influenced by omega-3 fatty acids and that a lack of fatty acids aggravates the course of the disease.

Omega-3 overdose

There is a study that suggests that consuming too much α-linolenic acid increases the risk of developing prostate cancer. However, this study did not come to a conclusive result, so that further research is currently being carried out. If too many omega-3 fatty acids are ingested – for example through omega-3 capsules – nausea and vomiting can occur and the “good” HDL cholesterol can be reduced. There are no other clearly documented side effects of excessive intake of omega-3 fatty acids.

Daily requirement of omega-3 fatty acids

There is no uniform information on the daily requirement for omega-3 fatty acids. For α-linolenic acid, the German Society for Nutrition (DGE) states that 0.5 percent of the daily energy intake should be covered by α-linolenic acid. The European Food Safety Authority (EFSA) states that a daily consumption of 250 milligrams of EPA and/or DHA is recommended, while US health and government organizations with values ​​of 100 to 600 milligrams of EPA/DHA are well above the European recommendations . The DGE recommends that pregnant women take in at least 200 milligrams of DHA per day.

Which foods contain fatty acids?

As already mentioned at the beginning, α-linolenic acid is generally found in plant foods such as flaxseed or walnuts. Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are found in oily fish such as eel, herring or sardines and also in algae such as the microalgae Schizochytrium and Ulkenia. To some extent, α-linolenic acid can be converted to DHA and EPA, but the conversion is limited.

However, it is not only the intake of such essential fatty acids through our food that is decisive, but also that the ratio of these fatty acids to one another is optimal. The higher the proportion of omega-3 fatty acids and the lower the proportion of omega-6 fatty acids, the more optimal the oil is. The ratio of omega-3 to omega-6 should not be more than 1:5 in order to keep the cardiovascular risk low.

The “healthy olive oil”, highly praised by good marketing, comes off surprisingly badly at 1:11: it has an unfavorable ratio. Local linseed oil (1:4) has the highest omega-3 content. If you don’t like the intense taste, you can also use rapeseed oil (1:2), walnut oil (1:6) or soybean oil (1:7), which are much healthier in their fatty acid ratios than the widespread sunflower oil (1:122) and corn oil (1:54) or Peanut Oil (1:32) – Oils that are popular in the hospitality industry because they are cheap and highly heatable.

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The Most Important Tips For a Healthy Sleep

Do you regularly feel tired and worn out, do you toss and turn from right to left at night or have trouble falling asleep? Perhaps you or your partner also suffer from breathing-related sleep disorders (snoring)? Check your sleep hygiene and follow the tips from sleep doctor Dr. medical Michael Feld, in order to find a healthier sleeping behavior “like in sleep” and thus a better quality of life.

Sleep hygiene

It has nothing to do with cleanliness, but stands for certain behaviors and the environment that promote restful sleep.

Avoid stress or particular physical activity

Anything that heats up the body prevents it from falling asleep. Ventilate the bedroom well, put the cell phone away at least 90 minutes before going to bed and make sure that everyday stress and worries for the night are hidden.

Right amount of sleep

About 80 percent of all people need seven to eight hours of sleep. In Germany, however, we only sleep 6:54 hours a night. The remaining 20 percent of people need either less than seven hours or more than eight hours.

Room temperature

The room temperature contributes to a sleep-promoting body temperature. The thermometer in the bedroom should not rise above 16 to 20 °C at night. If you tend to sweat at night, it is better to use two thinner blankets instead of one thick one to better regulate the heat in bed.

Smartphone

What can I personally do to positively change my sleep disorders? Despite our meritocracy, many opportunities are in our own hands. Do I have to reach for my smartphone late at night? It is best to filter out the blue light with glasses or the setting options of the devices. For the body, no blue light means that it boosts melatonin production. Melatonin is the conductor of darkness.

Movement

Take every opportunity to exercise during the day: If you use public transport to get to work, get off one station earlier and walk the rest of the way. Go for a walk during your lunch break or in the evening. Use the stairs, instead of taking the elevator, walk up and down when talking on the phone instead of staying comfortably seated.

Sports

A good level of exercise during the day is essential for restful nights. Sport ensures deep sleep and makes it more restful. This applies to occasional athletes as well as to professionals. However, as always, the dose makes the poison. High-performance sport is often rather harmful to the body because the loads are too high and this can also damage sleep.

Power napping

The good old afternoon nap. Seriously, sleeping is not a waste of time. In the meantime, power napping is picking up speed and is a topic of conversation in management floors. I can only recommend that if you have the opportunity to do so professionally, take it.

Duvet

The blanket is important for temperature regulation at night. Our body temperature drops about 1-1.5 degrees at night. So that the body does not cool down, we need a suitable blanket. The fact that we are not aware of our surroundings while we sleep makes us vulnerable. A blanket gives us protection.

Mattress

There are people who prefer to sleep a little softer and others who prefer a hard mattress. From an orthopedic point of view, people who are heavier should choose a harder model. Otherwise, you wake up the next morning with back and neck pain.

Nutrition

You are what you eat! A wise saying. That’s why it’s wise to do a little research on healthy eating. Here are a few tips that are specific to sleep.

Lots of freshness

Basically, eat as healthily as possible with lots of fresh and few finished products, exercise regularly to burn calories and keep your basal metabolic rate high, and eat the right things at the right time.

Pay attention to the time

When it comes to nutrition, “when” is just as important as “what” and “how much”. If you want/should/must pay attention to your weight, this is all the more recommendable.

Regularity

Eating regularly in line with the natural rhythm of digestion helps the internal clock to stay in sync. Three main meals are ideal because the stomach and intestines need four to eight hours to digest food to some extent. A five-hour break between meals is optimal because it lowers insulin levels.

Lifebuoy Formula

The more processed a food and the higher its sugar and fat content, the more likely it will end up on your stomach and hips.

Eat lightly in the evening

Dinner should be easy to digest and not bloating: If you have a sensitive digestion, it is better not to eat salad, raw vegetables, legumes, cabbage, hard-boiled eggs, fatty foods or fatty meat. Because all of this can put a strain on the stomach, intestines and liver and drive away sleep. The ideal would be not to eat anything at least two hours before going to sleep.

Carbohydrates and fats during the day

Carbohydrates and fats are not demonized here, even though that’s all the rage right now. Carbohydrates are important sources of energy and make their power available quickly and effectively. On the way from hunter to farmer, man gained a lot more energy for the group by growing grain and was also able to provide for hard times. The brain in particular is dependent on sugar from carbohydrates. We need good unsaturated fats (in sea fish, nuts, vegetable oils) for our cell membranes, for brain function, for the heart and for our energy balance. In the evening, however, you should consume fewer carbohydrates and fats, as they are more likely to convert to fat at night than during the day.

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Living Vegan: The Most Important Answers

Avoiding animal products, acting ethically and living sustainably – that is the idea behind the vegan life. Here you will find undogmatic tips for a vegan lifestyle: We present purely plant-based products, explain what you should pay attention to when eating vegan and provide information about vegan clothing and cosmetics. We also show that vegan living doesn’t have to be complicated.

Vegans generally avoid all products that contain animal ingredients. The idea of ​​this way of life: To act more ethically because no animals have to be killed to make your own life possible. In addition, there is the sustainability aspect: after all, meat from factory farming and dairy products pollute the climate. Last but not least, the vegan life is often associated with the hope of a healthier diet.

Cooking vegan: innovative and different

Those who live vegan – or at least want to live a little more vegan – often expand their diet in many different ways. Cooking and experimenting is part of it for many (new) vegans. For example, you can conjure up delicious dishes with the versatile meat substitute seitan (and even make seitan yourself), make vegan brownies from kidney beans or vegan chocolate spread yourself as an alternative to Nutella.

“Necessity is the mother of invention” is the motto and it is the same with vegan baking and cooking: The vegan egg substitute can consist of fruit puree, special egg substitute powder, flaxseed or silken tofu – or you can simply omit eggs altogether. Honey is replaced with sugar beet and maple syrup or agave syrup: we present the best vegan honey alternatives.

Tip: To ensure that you continue to eat a balanced diet, you can use the vegan food pyramid

Eat vegan: There are many alternatives

Traditional dishes can be reinterpreted as “vegan”: there are many delicious plant-based recipe ideas. In summer, living vegan does not mean doing without, but instead you reach for vegan ice cream, which is now available in supermarkets and ice cream parlors. Grilling is also possible without steak or wieners: we provide delicious recipe ideas for vegan grilling

And what about the typical German breakfast? Don’t worry, it looks good on the bread without salami and cheese: You can make vegan spreads yourself with just two ingredients. Because: Purchased vegetarian and vegan spreads

There is now a large selection of plant-based milk substitutes for coffee. We looked at different types of plant milk: soy milk, almond milk, pea milk, lupine milk, hemp milk, oat milk (which you can also make yourself with our oat milk recipe) and rice milk – find out more and try for yourself which plant milk you like best. Living (and above all eating) vegan means: Trying out many things and being curious.

Living vegan: Eating a healthy and balanced diet

Unlike “omnivores”, vegans get their proteins only from plant sources, i.e. from legumes instead of meat, eggs and milk. Anyone who has decided to live vegan should deal intensively with food and its nutrients in order to stay healthy. With us you will find information about vitamins from plant sources, the much-discussed vitamin B12 and we will answer the question of which foods provide plant-based protein.

Controversially discussed and examined by us: Pregnancy with a vegan diet and you wonder whether you can lose weight vegan.

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Citrus Fruits: Important Varieties, Effects and What You Should Know

Citrus fruits are popular types of fruit, they taste fresh and are also healthy. In this article you will find out what you should know about lemon, orange and co.

Citrus fruits are among the most commonly grown fruits in the world, according to statistics from the Food and Agriculture Organization of the United Nations (UN).

Historically, people first enjoyed the scent and appearance of citrus plants and fruits. For example, in the fourth century BC, at the time of Alexander the Great, essential oils were used as fragrances and medicines. Christopher Columbus also had the fruit, which was not yet edible at the time, in his luggage for America. In the 16th century in Germany, aristocrats and the wealthy had so-called orangeries built, special gardens or greenhouses for citrus plants. The first edible citrus fruits were not cultivated until the 17th century. Due to their high vitamin content, the fruits were particularly popular with seafarers.

What are citrus fruits anyway?

Citrus fruits taste fresh, intense and also contain plenty of water and few calories. They grow on evergreen trees or large shrubs. The growth height of the plants is between five and 25 meters. The flowers of the citrus plants are usually white, the ripe fruits are green, yellow or orange. The size of the fruit also varies depending on the variety and can be between one and 30 centimeters. By the way: From a biological point of view, citrus fruits are a special form of berries (endocarp berries).

Citrus fruits are coated in a layer of wax that primarily serves as protection. The shell consists of two layers: a yellowish to orange and a whitish tissue layer. The outer layer (exocarp) contains essential oils. These give the fruit and the leaves their typically intense smell. The whitish layer (mesocarp) contains pectin, a substance used as a vegetable gelling agent. The pulp inside is divided into columns and covered by thin membranes. These fruit compartments contain juice sacs and seeds.

Citrus fruits are real vitamin C bombs. Vitamin C helps, among other things, to strengthen the immune system and stimulate the metabolism. For example, oranges contain 53 milligrams of vitamin C per 100 grams of fruit, a lemon 50 milligrams. As a guideline: The German Society for Nutrition sets the daily vitamin C requirement of an adult at 95 to 110 milligrams. Other vitamins and minerals such as folic acid, potassium, calcium or magnesium can also be found in citrus fruits, albeit in small amounts.

Important varieties of citrus fruits

There are said to be around 1,600 types of citrus fruits worldwide. A reference list for citrus varieties drawn up by the UN Economic Commission (UNECE) (with supplements from the Federal Agency for Agriculture and Food) provides an overview of numerous varieties on the market. The taste ranges from bitter to sweet to sour. There are different ways of categorizing citrus fruits. One comes from US citrus expert Walter Tennyson Swingle:

Kumquats: Kumquats are small, orange fruits. They taste sweet and sour and are edible with the skin.
Limes: Limes are green, round fruits. They taste sour. Lime juice is often part of mixed drinks.
Tangerines: Tangerines are considered the ultimate winter fruit. They taste sweet and fresh. The mandarin family includes clementines and satsumas. Mandarins have many seeds, clementines almost none.
Oranges: Oranges are big, round and – as the name suggests – orange. They are extremely juicy and sweet. The orange juice squeezed from it is popular. The term orange is common in Northern Germany. The varieties bitter orange or bergamot are also included. The latter is very acidic and is rarely eaten, but rather used as a fragrance.
Grapefruit: Grapefruit are large, usually pear-shaped to rounded fruits. This variety includes pomelo, grapefruit, and pomelos, all of which taste slightly bitter. Incidentally, the pomelo is considered the archetype of many citrus fruits: the orange came from the pomelo and mandarine, and the grapefruit from the pomelo and orange.
Lemons: Lemons can be used in many ways and refine numerous dishes and drinks. They taste refreshingly sour.
Citron: This variety is considered the first citrus plant to be brought to Europe. It tastes rather bitter and is rich in fragrances. When used, the middle skin layer (mesocarp) is mostly used to flavor dishes.

How to use citrus fruits

You can use citrus fruits in many ways. They are mostly eaten raw. You can use both the juice and the peel. Be sure to use organic quality here due to the pesticide contamination. Some uses are:

Zest for refining cakes and pastries
Juice as an addition to water or cocktails
Juice as a refinement for dishes such as soups, cakes, sauces, rice or vegetables
pectin as a gelling agent
Peel and juice as a cleaner: Halved citrus fruit for removing limescale and dirt, such as cleaning stainless steel pots. It is best to do this with half of the fruit that has already been squeezed out so that you do not waste food unnecessarily.

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Food

Minerals: These are the Most Important Nutrients in Your Diet

Minerals are essential for our body. But which are the most important ones and what effect do they have? And what is the difference to vitamins?

Minerals: why do we need them?

Minerals are vital for our organism (to survive). They ensure that everything, really everything, works well – from the bones to digestion and cell renewal. Like vitamins, minerals are micronutrients that the body needs in addition to macronutrients – carbohydrates, proteins and fats – to regulate metabolic processes. They are important for the electrolyte and water balance, for the immune system and indispensable for the structure and function of bones, muscles and teeth. The body also needs minerals for vision and the nervous system, and they are involved in blood clotting and reproduction.

However, our body cannot produce the micronutrients on its own – but we can support it by eating the right foods. Minerals are found as inorganic food components in various animal and vegetable foods. You can read about which minerals are in which foods at the end of the article.

How many minerals does the body need?

In order for the processes in the body to work properly, the supply of minerals and vitamins must be right. But how many minerals does the body need? Because this is not so easy to assess, there are official nutrient recommendations. In German-speaking countries, the D-A-CH reference values ​​are the standard. These reference values ​​indicate the amount of nutrients a person should consume in order to stay fit and healthy. Incidentally, there are also these recommendations for the other nutrients: carbohydrates, proteins, fats, vitamins and also for energy, water, fiber and alcohol.

The reference values ​​are initially based on the nutrient requirement – i.e. the amount of nutrients that is necessary to avoid a deficiency. This requirement is increased by 20 to 30% because it is an average value: this means that the reference values ​​are usually higher than the actual nutrient requirements. Individual needs vary from person to person and depend on many things such as age, gender or metabolism.

If you eat a balanced diet, you shouldn’t have any problems with deficiency symptoms: Most people in Germany are adequately supplied. However, there are some risk groups that should pay special attention to their mineral intake. They include pregnant and breastfeeding women and the sick, but also people with a lot of stress, an unbalanced diet, special diets and vegan diets. If you belong to one of these groups, you can take minerals in a targeted manner: either through dietary supplements or – and we recommend this – by eating the right foods.

Minerals: bulk and trace elements

Minerals are required by the body in different amounts and are divided into bulk and trace elements depending on their content in the body.

The bulk elements include: sodium, potassium, calcium, magnesium, chlorine, phosphorus and sulfur. They occur in a concentration of over 50 mg per kg of body weight.

Trace elements, on the other hand – as the name suggests – only occur in traces in the body. They are only found in the body in concentrations of less than 50 mg per kg. The minerals iron, iodine, fluoride, zinc, selenium, copper, manganese, chromium and molybdenum are considered trace elements. A special feature is the mineral iron: Although it occurs in a concentration of around 60 mg per kg of body weight – it should therefore theoretically belong to the bulk elements – due to the similarity of its functions to the trace elements, iron is counted to this subgroup of minerals. The most important minerals and their functions at a glance: Many types of fruit and vegetables contain minerals.

The most important minerals and their functions at a glance

Minerals have different functions and are found in different foods. We give you a brief overview of the most important minerals here – if you want more detailed information, browse through the linked articles on the individual minerals.

Magnesium is important for the muscles and enzymes that stimulate metabolism – it also ensures strong bones and is involved in the storage and release of hormones. The mineral is found in many plant sources such as spinach, kohlrabi, nuts and sunflower seeds, wholemeal bread and legumes.
Calcium: Teeth and bones need enough calcium (or calcium) to grow and remain stable – children in particular should therefore always consume enough of the mineral. But it also strengthens your cell walls, helps make hormones, and plays a role in blood clotting. If you are deficient, calcium is “pulled” out of the bones and into the blood, which can cause osteoporosis. It is therefore best to eat enough green vegetables such as broccoli, kale, algae or nuts – dairy products such as cheese and yoghurt also contain a lot of calcium.
Sodium: This mineral is found in almost all foods – especially table salt and salty products. You need sodium for your water balance, your blood pressure, the activity of enzymes and your acid-base balance. However, be careful not to eat too much salt – too much sodium can cause problems with high blood pressure, edema, drowsiness and restlessness.
Phosphorus: Just like calcium, phosphorus is important for teeth and bone formation. In addition, the muscles need the mineral to convert energy into movement and it is a building block of our genetic make-up. Phosphorus is added to industrially processed foods in particular – but even if you do without such products in everyday life, you don’t have to worry about a deficiency here: The substance is found in protein-containing products, legumes, nuts, most types of fruit and vegetables and also in Meat, fish, eggs and dairy products.
Potassium is extremely important for the transmission of nerve signals, water and electrolyte balance as well as for good muscle function. You can find it in many foods, especially spinach, potatoes, kale, mushrooms, and nuts.

Chloride: The mineral is related to sodium and potassium and is a component of stomach acid and bones. In addition, chloride regulates the water balance and is involved in the acid-base balance. A good source of chloride is table salt. You can also cover your chloride needs with foods such as salami, pork ham, kefir, milk or cheese.
Iron: is involved in the storage and transport of oxygen in the blood, blood formation and the regulation of numerous metabolic processes. The mineral is also important for brain development in children and adolescents. Menstruating women have an increased need. You can cover your needs with green vegetables such as spinach, kale, broccoli, brown rice and other whole grain products or with animal products such as meat or offal.
Iodine: As an essential component of the thyroid hormones, iodine is involved in growth and maturation, heat production and energy metabolism. Iodized salt is a good source of iodine.
Fluoride is a component of bones and teeth, it promotes the development of tooth substance and inhibits the growth of caries bacteria. You can get fluoride from mineral water, fluoridated salt, or black tea.
Zinc: The trace element is a component of many enzymes and the antioxidant protection system, it is also involved in growth and development, influences hormone metabolism and the immune system. Because our body cannot store the mineral well, we depend on a continuous supply – for example through whole grain products, oatmeal, milk and milk products or meat.
Selenium protects against oxidative damage, influences blood clotting, is involved in thyroid metabolism and stimulates the immune system. You can cover your needs with potatoes, brown rice, peanuts, asparagus, wholemeal bread or hazelnuts.
Copper has many functions in the body. Among other things, it helps with the mobilization and transport of iron, protects against free radicals and contributes to the coloring of eyes, hair and skin. Nuts – especially cashews – salsify, artichokes and whole grains are good suppliers of copper.
Manganese supports the development of connective tissue, protects against free radicals and is involved in carbohydrate and amino acid metabolism. Blueberries are a particularly good source, but blackberries, spinach, strawberries, kale or wholemeal rye bread also help to cover your daily needs.
Chromium supports the absorption of glucose from the blood and thus ensures a balanced blood sugar level. You can meet your needs with foods such as mushrooms, Brussels sprouts, spinach and tomatoes.
Molybdenum is a component of enzymes and is found in foods such as red cabbage, green beans, peas, peanuts and whole grain products.

Minerals vs. vitamins: A distinction

Both minerals and vitamins are micronutrients and very important for your body: They influence all life activities, so a deficiency can have serious consequences. But the fundamental difference between vitamins and minerals lies in their origin: vitamins are organic compounds in the body, while minerals are inorganic components.

You need both micronutrients for a healthy and functioning organism: Both vitamins and minerals are involved in numerous metabolic processes, they play a major role in the electrolyte and water balance, are for the immune system and for the structure and function of bones, muscles and teeth indispensable. They are also necessary for vision and the nervous system and are involved in blood clotting and in the processes of reproduction, cell division and differentiation.

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Are Eggs Healthy? Nutritional Values and Important Information

Whether or not eggs can be considered healthy seems to be a controversial topic in research as well. Learn more about the nutrients, cholesterol levels and sustainability of eggs here.

On the one hand, eggs have the reputation of being healthy: they are supposed to promote our health due to their nutrient density and above all their protein content and support growth in children. In the form of scrambled eggs, omelettes or simply as a breakfast egg, they are also a traditional food for many. However, due to their high cholesterol content, eggs are often discredited. In this article we explain what this criticism is all about and to what extent it is based on scientific knowledge.

Eggs – Healthy Nutrient Bombs?

Eggs are primarily considered a low-carbohydrate source of protein. A medium-sized egg provides you with about 5.5 grams of protein at 62 kilocalories. It also contains about 4.2 grams of fat. Of that, 1.4 grams are saturated fat.

In addition, eggs are rich in healthy minerals such as calcium, iron and selenium as well as vitamins A, D and E and some B vitamins (especially vitamin B12). This makes them an important source of B12, especially for vegetarians.

But eggs are not only considered healthy: their comparatively high cholesterol content is responsible for their reputation as a health threat. An egg yolk already contains 185 milligrams of cholesterol. According to the 2015 US dietary guidelines, this is already more than half the recommended daily dose. This recommendation no longer applies, but you should continue to eat as little cholesterol as possible.

Eggs – Unhealthy due to cholesterol?

Cholesterol belongs to the group of fats. As such, it is an essential part of our body. It is part of cell walls, involved in hormone production and helps the body to produce vitamin D and cortisone. We absorb a third of all cholesterol from food. Cholesterol is not bad per se. It is important that there is a balance between the two types of cholesterol, LDL and HDL. There is only a need for action when this balance is upset.

The fact that eggs are generally unhealthy because their high cholesterol content promotes arteriosclerosis and thus cardiovascular diseases is now also considered outdated in research. No study can prove a clear connection between the consumption of eggs and an increased risk of heart disease.

According to Harvard Medical School, it’s probably more about how much total cholesterol you’re eating. Meat products in particular make up a large proportion of cholesterol sources.

According to the BBC, the connection between dietary cholesterol and cardiovascular disease must be questioned in general, as no study has been able to adequately prove it. Rather, there is evidence that the body simply produces less cholesterol itself when we consume more through food. In addition, trans fats in particular are responsible for an increased LDL cholesterol level and thus an imbalance. Trans fats are mostly found in products like margarine and fried and baked convenience foods.

How many eggs a day?

What do these studies and nutritional discussions mean specifically for our diet? First of all, as is so often the case: the dose makes the poison. Eggs are healthy if we eat them occasionally as part of a balanced diet. There is no uniform recommendation as to how many eggs are recommended per day or week. For example, according to Harvard Medical School, up to seven eggs a week are considered safe.

To protect yourself from arteriosclerosis and cardiovascular diseases, you can make sure you eat a diet rich in plants. Also, avoid processed foods and mostly cook yourself with fresh and wholesome ingredients.

You should only keep a closer eye on your egg consumption if you are already suffering from other health problems (e.g. high blood pressure) or if you have already been diagnosed with high cholesterol. In these cases, it is essential to seek medical advice for a possible change in diet.

Tips for sustainable eggs

While eggs are healthy, not all eggs are created equal. Conventional products from cage or barn systems usually come from huge fattening facilities. Laying hens are crammed together in the smallest of spaces and their basic needs are restricted. Diseases caused by bacteria, viruses and fungi are also transmitted particularly easily in this way.

A key problem in egg production is chick shredding: Many farms kill male chicks after hatching by gassing or shredding as there is no economic return from them. This is also partly the case with organic farms.

However, there are now initiatives against chick shredding (e.g. Spitz & Bube or Bruderhahn). These initiatives are committed to rearing the male chicks. Products with their logo, you can be sure that they are eggs without chick shredding.

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Vitamin B6 – Important for Metabolism and Our Immune System

Vitamin B6 is one of the vitamins of the B complex and is involved in many metabolic processes. Utopia explains what happens in the event of an overdose and which foods contain the vitamin.
As with many other vitamins, there is no such thing as “the one” vitamin B6. Rather, vitamin B6 is a collective term for various, very similar chemical compounds with the same biological effect on metabolism: These substances include, for example, pyridoxine, pyridoxal and pyridoxamine. Our body cannot produce these substances itself – which means we have to absorb them through food.

What are the functions of vitamin B6?

Like all vitamins of the vitamin B complex, vitamin B6 is also involved in a number of metabolic processes. As the most important coenzyme in amino acid metabolism, it is particularly important for protein metabolism. Together with folate, riboflavin and vitamin B12, vitamin B6 regulates homocysteine metabolism. Other functions of the vitamin are:

carbohydrate metabolism
fat metabolism
Formation of messenger substances and niacin
Effects on the immune system
Influencing hormone activity

What happens with vitamin B6 deficiency?

A vitamin B6 deficiency is very rare in healthy people and usually does not occur in isolation, but is usually accompanied by other vitamin deficiencies. The main reasons for a vitamin B6 deficiency are alcohol dependence, chronic diseases of the digestive system, side effects of certain medications or insufficient food intake (e.g. in older people). The symptoms of a vitamin B6 deficiency are diffuse:

anemia
neurological disorders
Diarrhea
Vomit
cramps
rashes
inflammation of the mouth

Overdose side effects

With a normal diet, it is not possible to absorb too much vitamin B6. Only those who overdose on vitamin B6-containing dietary supplements, medicines or fortified foods must expect serious side effects. Long-term intake of more than 500 mg of vitamin B6 per day can lead to neurological disorders, skin changes and muscle weakness. And even with a lower dosage of over 100 mg per day, slight neurological impairments can occur.

In an American study (2017), male participants who overdosed on vitamin B6 and vitamin B12 for years had a 30 to 40 percent increased risk of lung cancer. In addition, drugs can interact with vitamin preparations and impair their effectiveness.

Other side effects of overdosing on vitamin B6 include:

sensitivity to sunlight
skin rashes
Uncomfortable tingling in hands or feet
Painful discomfort or numbness
Due to these risks, the Federal Institute for Risk Assessment (BfR) has set a maximum amount of 3.5 mg vitamin B6 per day for food supplements. Nevertheless, it happens that vitamin preparations are overdosed and athletes in particular should be careful with special sports products: As the Bavarian State Office for Health and Food Safety determined in 2015, these dietary supplements sometimes provide more than 3000 percent of the daily requirement.

Daily requirement of vitamin B6

Because of the importance of vitamin B6 for the amino acid metabolism, it was previously assumed that the daily vitamin B6 requirement is related to the amount of protein that one ingests daily: the more protein one eats, the more vitamin B6 is needed to make it available in the body use the body for energy.

However, recent findings indicate that there is no connection between the intake of protein and the need for vitamin B6. For this reason, the German Society for Nutrition (DGE) revised the recommendations in 2019: The recommended intake of vitamin B6 for adults is now between 1.4 and 1.6 mg per day.

Which foods contain vitamin B6?

Vitamin B6 is very sensitive and also water-soluble. Heat and UV light damage it, so it is best to prepare foods rich in vitamin B6 gently or eat them raw and store them in the dark. If you cook food that contains vitamin B6, you should make sure that you use as little water as possible so that the vitamin is not released from the food.

Foods high in vitamin B6 include:

whole grain products
fatty sea fish (mackerel, salmon, sardines, kippers)
Soybeans and other legumes
meat (especially liver)
bananas
Nuts and seeds (walnuts, hazelnuts, sunflower seeds)
potatoes
Red pepper
carrots
Cauliflower
A large portion of potato or carrot salad (300 g), refined with a handful of walnuts, covers an adult’s daily vitamin B6 requirement. Although potatoes and carrots are not in season all year round, they are also available outside of the times indicated in the seasonal calendar from regional cultivation.

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