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List of Kitchen Herbs: These Herbs Should Not Be Missing in any Kitchen

Fresh kitchen herbs unfold a much more intense aroma than dry spices – and you can grow them yourself. Here is our top 10 list for refining your food.

What would tomato and mozzarella be without basil leaves or pizza sauce without oregano? Freshly cut kitchen herbs give your dishes a lot of flavor. On top of that, you can be sure that no pesticides will get into your home-grown herb.

Top 10 list of kitchen herbs: treats with medicinal properties

There are hundreds of different kitchen herbs and so the list of personal favorites will vary greatly for everyone. The following selection of kitchen spices will give you inspiration for your own kitchen.

The biennial parsley is one of the most popular herbs in German kitchens. So that it does not lose its spicy-intensive aroma, it should be cooked for a maximum of a short time. The spice from the umbelliferae group is extremely rich in vitamins and is said to be good for the bladder and digestion. Parsley grows best in bright locations without direct sunlight. You should avoid waterlogging.
The strong, spicy chives not only refine dishes with their slight spiciness, but are also said to keep pests away in the garden due to their strong smell. For a bountiful harvest, you should remove the flowers regularly and divide the plant every spring as it needs space to grow.
Dill is a spicy-tart, slightly sweet kitchen herb. It is particularly suitable for the preparation of fish and salads. The annual umbellifer needs sufficient moisture for its growth and you can harvest it continuously from a growth height of 15 centimeters.
The refreshing, aromatic basil goes well with refining tomatoes and salads. However, the plants available in the supermarket usually do not last long because they are planted far too closely together in nutrient-poor soil. It is best to repot the basil into a larger pot or into the garden immediately after purchase.
Oregano is a staple pizza spice for most. The essential oregano oil can have an antibacterial effect on wounds. If you want to plant oregano yourself, you should pay attention to a warm and sunny place. As with all kitchen herbs, it is important to keep sufficient distance between the individual plants.
The spicy, slightly smoky thyme is particularly suitable for Mediterranean dishes and can help as a home remedy for coughs. Thyme likes it dry, sunny and occasional fertilization.
Mint not only freshens breath as a tea, but also gives sauces, marinades and desserts a piquant, spicy-fresh note. You can also use it for homemade lemonade. As a kitchen herb, it likes partial shade, well fertilized and moist.
Lemon balm leaves are known as a calming tea. But the lemony-tasting medicinal herb is also suitable for refining sweet and savory dishes. The perennial kitchen spice likes it sunny and nutritious. You should avoid waterlogging.


The sour-fruity taste of sage is ideal for vegetarian dishes. Sage also has an anti-inflammatory effect and is popular as a tea during the cold season. The spice likes it sunny and dry.
Lemongrass is a herb from Asian cuisine and gives dishes a lemony aroma. So that it grows well in the kitchen, you can use potting soil mixed with a little sand as a substrate. Lemongrass likes it bright and moist, but it does not tolerate waterlogging.

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E Number List: You Should Avoid These Additives

E numbers do not have a good reputation. Rightly so: food additives can lead to allergies and trigger diseases. But which E numbers should you really avoid?

They are found in many foods and give themselves inconspicuous names: additives with E numbers, many of which are suspected of being unhealthy. Utopia gives you an overview as a list.

What does the E stand for?

“E number” is actually just another name for food additives that are approved in the EU – the “E” in “E number” stands for Europe. Interesting: Up until 1993, only 265 E numbers were permitted in Germany. The harmonization of laws in the EU has meant that over 300 different E numbers can now be used.

There are many different additives with different functions:

Antioxidants: prevent fats from going rancid and ensure a longer shelf life
Emulsifiers: combine substances that are not miscible with each other, such as oil and water
Dyes: make food a bit more colorful and bright
Thickeners: ensure a nice consistency, for example with pudding or ice cream
Flavor enhancers: spice up the taste
Preservatives: inhibit microorganisms and ensure a longer shelf life
Sugar substitutes: used as a sugar substitute

E-numbers: useful, but also suspicious…

E numbers are therefore added in order to make foods last longer, to improve consistency, to simplify technological processes or to increase the enjoyment value.

But food additives not only have good properties: Many are suspected of triggering allergies and promoting diseases such as asthma, neurodermatitis, Alzheimer’s or even cancer.

In recent years, customers have become more critical. And the food manufacturers have actually reacted: in supermarkets there is hardly an E number left on the packaging.

How can that be? Because the manufacturers now like to use the name of the additive instead of E numbers: “Citric acid” sounds much more harmless than “E330”.

Therefore, a list of ingredients on which no E-numbers can be seen does not mean that the content is actually free of additives. A critical look at the list of ingredients is always worthwhile.

In the case of packaged foods, you still have the opportunity to check the ingredients on the packaging. It’s a bit more complicated at the bakery or at the kebab shop during the lunch break – who really asks the seller what’s in it (and asks if the answer is “Only healthy things!”).

But you should do it with the questions. Because since December 2014, bakers, butchers, snack bars, restaurants and ice cream parlors have had to have written information about the ingredients at hand. In addition, a label next to the goods must indicate whether additives have been used.

E number list: You should avoid these additives

Incidentally, not all E numbers are bad: about half of the food additives are considered harmless. Around 40 E numbers are even approved for organic food.

E102 – Tartrazine
The E number E102 is found in mustard, custard powder, processed cheese, as well as drinks and sweets. Tartrazine is an artificial yellow dye with a high allergy potential, especially in people who are sensitive to aspirin or benzoic acid. E102 is also of concern for people with asthma or neurodermatitis.

Tartrazine has been linked to health effects such as difficulty breathing, skin rashes or blurred vision, and can affect children’s activity and alertness. The dye E102 is banned in Norway. In Germany and Austria, the ban was lifted as part of a harmonization of EU laws. The consumer centers advise against the consumption of larger quantities.

E104 – Quinoline Yellow
Jelly, effervescent powder, chewing gum, smoked fish and fruit wines – the E number E104 is only permitted for such foods, and only in small quantities. The yellow dye quinoline yellow is suspected of causing cancer and is banned in the US, Japan and Norway. E104 can cause allergies and affect children’s activity and attention.

E110 – Yellow Orange S
The dye E110 colors products such as wine gum, salmon substitutes or cheese yellow-orange. In animal experiments, the additive led to kidney tumors. Yellow orange S is probably a trigger for asthma and neurodermatitis and is considered an allergy-triggering agent for people who are sensitive to aspirin and benzoic acid (E210). The dye E110 can affect children’s activity and attention. The consumer centers advise against the consumption of larger quantities.

E122 – Azorubine (carmoisine)
The red dye E122 is found in ready-made products and ready-made soups, but also in drinks and sweets. Azorubine can cause allergies, especially in people who are sensitive to aspirin and benzoic acid. In addition, the red dye E122 can impair children’s attention and activity. The consumer centers advise against the consumption of larger quantities.

E123 – Amaranth
Amaranth does not mean the grains here, but the red dye E123. Amaranth is only allowed for spirits, aperitif wines and caviar. It is even banned in the USA because it is suspected of causing cancer. In animal experiments, E123 caused calcium deposits in the kidneys. This dye is also of particular concern for people with an aspirin or benzoic acid allergy and could be a trigger for neurodermatitis and asthma.

E124A – Chochineal Red A
The red dye Chochineille A or E124A is what gives the salmon substitute its beautiful red colour. It is also found in chorizo ​​sausage, fruit jelly and other confectionery. E124A is considered to be allergenic and may affect children’s activity and attention. Consumer advice centers advise against consuming large quantities.

E127 – Erythrosine
The red dye is only permitted for cocktail cherries, candied cherries or fruit salads containing cherries. The E number E127 can release iodine into the body and impair thyroid function. People with thyroid disorders should not eat foods with erythrosine, so avoid cocktail cherries and candied cherries of all kinds. The dye E127 can disturb children’s attention and cause allergies.

E129 – Allura Red AC
We still know very little about this red dye: Hardly any research has been published, so the effects of E129 have not yet been conclusively assessed.

In Germany, the dye can be found in sweets, desserts and drinks. The E number E129 is banned in Denmark, Sweden, Belgium, France and Switzerland. People with aspirin or benzoic acid allergy, asthma or neurodermatitis should avoid the E number. Allura Red AC may affect children’s activity and attention.

E142 – Green S
Peppermint candies or canned peas, but also drinks, cosmetics, wool, leather and paper are colored with the green dye E142. One may ask oneself why peas have to be colored even greener. Although the body excretes the E number largely unchanged within 7 hours, E142 is banned in the US, Canada, Japan and Norway. The additive Grün S is suspected of promoting Alzheimer’s and has led to genetic damage in animal experiments.

E150C – Ammonia Caramel
Ammonia – isn’t that toxic? As “ammonia caramel” not directly. You’ve probably already eaten E150C: it’s in cola, whiskey and mustard sauces, for example, and is what gives it the brown color. Ammonia caramel is made from sugar compounds using ammonia, and genetically modified corn can be used. By-products of the E number led to cramps in animal experiments and impaired the immune system. In the USA, the dye E150C is suspected of causing cancer. Consumer centers advise against frequent consumption of the E number.

Incidentally, Coca-Cola does not have the E number: instead of E150C, Coca-Cola is made pretty brown with the dye E150D. Unfortunately, the additive ammonium sulfite caramel is not much better than ammonia caramel: In the USA, a by-product of E150D that is difficult to avoid is suspected of causing cancer: 4-methylimidazole (source: BfR). The E number may contain a toxic compound that caused blood changes and convulsions in animal studies.

E151 – Brilliant Black BN
Caviar substitute, liquorice, but also shampoos or liquid soaps are colored violet, brown or black with the dye E151. The food additive Brilliant Black BN is considered to cause allergies in people who are sensitive to aspirin and benzoic acid and should also be avoided by people with asthma or neurodermatitis. Consumer centers advise against consuming large quantities.

E154 – Brown FK
The E number E154 can damage internal organs due to deposits. Consumer centers advise against consuming large quantities. The good news: The dye Braun FK is only in smoked herring from England (Kippers) anyway, it is not approved for anything else. The food additive Braun FK should be avoided by people with aspirin and benzoic acid allergies, asthma or neurodermatitis.

E155 – Brown HT
The reddish-brown colorant E155 is primarily used to color sweets such as cakes, biscuits, ice cream and chocolate. However, consumer advice centers advise against consuming the food additive, since the E number is particularly questionable for people with neurodermatitis, asthma and an allergy to aspirin or benzoic acid.

E 171 – Titanium dioxide
Titanium iron white dye is used as a coating for chewing gum or candy. The possible risks of titanium dioxide are currently being discussed: In animal experiments, diseases of the immune system and damage to the large intestine occurred. In addition, there were cellular changes in mice, and it is unclear whether the additive might not have a carcinogenic effect.

According to the German Federal Institute for Risk Assessment, there is still a need for research into this E number, but the data so far do not indicate any health concerns. In France, however, the approval of titanium dioxide for 2020 was suspended because, according to the French health authority, no clear risk assessment is possible.

E173 – Aluminum
We know aluminum as an ingredient in deodorants. Aluminum is suspected of causing Alzheimer’s, dementia and breast cancer, which is why many consumers are looking for aluminum-free deodorants, for example. However, as a silver-grey colorant, E173 is approved for coatings on confectionery and decorations on cakes and pastries. The body partially stores aluminum. The E number E173 should be avoided by people with kidney disease. More about aluminum in the article How harmful is aluminum?

E180 – Litholrubin BK
The red food coloring E180 is only approved for cheese rind – even if it can be eaten. The additive Litholrubin BK is of particular concern for people with pseudoallergies (e.g. asthma or neurodermatitis) and people who are allergic to aspirin or benzoic acid.

E239 – Hexamethylenetetramine
The preservative hexamethylenetetramine can cause allergies. Consumer centers advise against frequent consumption. But don’t worry: the food additive E239 is only approved for the Italian cheese type Provolone anyway. The E number kills microorganisms and prevents the cheese from “puffing up”. The preservative is also used in medicines and cosmetics.

E284 – boric acid
Boric acid, also known as the food additive E284, has caused poisoning in the past – the preservative is therefore only approved for caviar. Traditionally, caviar is preserved with salt, and manufacturers add boric acid to make it last longer. The E number cannot be broken down and accumulates in the body. Frequent consumption of E284 causes diarrhea and internal organ damage – but the probability of this in everyday life is rather low.

E285 – Sodium tetraborate (borax)
The preservative E285 is a variant of boric acid and also only approved for caviar. The food additive borax cannot be broken down and accumulates in the body. With long-term intake, the E number causes diarrhea and internal organ damage.

E385 – Calcium disodium ethylene diamine tetraacetate (Calcium disodium EDTA)
Antioxidant E385 is only approved for cans, jars, margarine and frozen crustaceans and prevents discoloration of these foods. Since calcium disodium EDTA binds minerals, the E number can have a strong influence on the metabolism.

But the additive isn’t always bad: the food additive E385 is also used as a drug to treat heavy metal poisoning.

E407 – Carrageenan
Carrageenan is a thickening agent chemically derived from red algae and is often used in cream, pudding, ice cream and other dairy products. If it consists of large molecules, it is largely considered harmless. Small molecular carrageenan varieties are mostly banned because they are proven to be harmful to health. However, impurities of up to 5 percent are allowed – so you should better avoid carrageenan in food.

Various studies suggest that carrageenan is probably carcinogenic. It is also suspected of triggering intestinal diseases and allergies. The World Health Organization (WHO) does not issue an official warning, but recommends a maximum dose of 75 mg/kg body weight.

E425 – Konjac
Konjak is obtained from the so-called devil’s tongue: the root of the Asian plant is processed into flour for this purpose. Konjac is used in glass noodles and Far Eastern specialties.

The E number E425 cannot be absorbed by the body. So far harmless, but E425 increases the intestinal contents and hinders the absorption of important nutrients. In the EU, the use of E425 in jelly confectionery is already banned because the thickening agent can get stuck in the throat and has caused choking attacks in children.

E512 – Tin II chloride
Stannous Chloride is used as an antioxidant and color stabilizer. The E number E512 is only permitted in cans and jars and is used, for example, to preserve the light color of the asparagus in the jar. In high concentrations, the E number E512 has a metallic aftertaste and causes nausea and vomiting.

E999 – Quillaja extract
The E number E999 is obtained from the bark of the Quillaja tree and is only approved for drinks such as ginger ale or cider. It is a foaming agent that stabilizes the foam in the drink. Quillaja extract contains blood toxins (saponins): saponins taste bitter, form foam and are toxic when they enter the bloodstream.

E999 was only approved in Germany through the harmonization of EU laws. A daily intake of 1.75 liters of ginger ale for a body weight of 70 kilograms corresponds to the permitted daily dose.

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Low Purine Foods: Gout Diet List

Low-purine foods should be on your shopping list if you have gout. This list shows you that you can still eat varied and diverse.

Why low-purine foods are the right choice for gout

Change your diet and reduce the purines in meals: This is what your doctor recommends if you suffer from gout.

Gout is a metabolic disease in which the kidneys have trouble getting rid of uric acid in the body. Uric acid is left over from metabolism when your body breaks down purines.
Purines are the building blocks of genetic information in cells. This means that purine is basically contained in every cell – and also in almost all foods. However, it occurs in different amounts and has different compositions.
Gout patients can easily tolerate up to 200 milligrams of purines per day in their meals. However, the exact amount you can tolerate depends on several factors. For example, your height and weight matter. Get medical advice on this.

With the help of tables and online calculators, you can check how much purine is in your meals and how much uric acid it produces. The German Gout League, for example, provides a calculator online.

But you don’t have to calculate that much in the long run as soon as your uric acid level has normalized again. Nutritionists recommend a normal, varied and balanced diet with low-purine foods for gout.

Vegetables, fruits and vegetable oils contain little purine. A wholesome diet for gout therefore relies particularly on these products to reduce uric acid.
On the other hand, there is a lot of purine in meat, fatty sausages or alcohol – especially in beer. These foods can cause a gout attack.
You should also avoid ready meals and sugary foods. According to the Apotheken-Umschau, industrial fructose syrup in particular, such as isoglucose, is not compatible with gout.

Lower uric acid through diet: Milk is purine-free

Milk and milk products contain almost no purines. So here you can access gout to your heart’s content. Basically, the less fat a dairy product contains, the lower its purine content and the more suitable it is for lowering uric acid.

Low-purine foods based on milk include:

Low-fat milk or kefir
plain yoghurt or skyr
Quark or cream cheese – you can mix a purine-free spread or salad dressing with fresh herbs such as parsley or chives, for example.
Feta cheese, cottage cheese, or mozzarella. It is best to use mozzarella made from cow’s milk. The animals on the farms often have to suffer for the buffalo mozzarella, which is traded as a delicacy.
Sliced cheese, such as Edam or mountain cheese.
Eggs – choose organic eggs from species-appropriate animal husbandry that also keeps the male chicks alive.

Low-purine foods: These types of vegetables belong on the menu

Some vegetables contain more purines than others. Legumes such as beans, lentils or soybeans are considered critical, as are asparagus and spinach.

Doctors no longer generally eliminate these healthy vegetables from their diet in the case of gout. They recommend adding vegetables with higher purine content to your diet as soon as you no longer need to lower your blood uric acid levels any further.

For example, these types of vegetables are among the particularly low-purine foods:

Salads – salads with bitter substances such as rocket or dandelion are well suited. Tip: Both are also ideal as a basis for pesto.
Kohlrabi
cucumber
carrots or parsnips
Paprika supports the healing process with the inflamed limbs through the vitamin C.
Tomatoes – not all have to be red and round. Many old tomato varieties offer variety, both for the look on your plate and for the taste.
pumpkin
You can plant many of these vegetables yourself in the garden or on the balcony. So you always have low-purine foods on hand.

Low-purine foods: fruit always works

Fresh fruit is also usually one of the low-purine foods. You can enjoy it every day as a dessert or as a snack in between.

There is a small restriction for fruits that are naturally very sweet, such as pears, honeydew melons, sweet cherries or persimmons. Dried fruit is also less suitable because it contains a lot of concentrated sugar. The Apotheken-Umschau reports that fructose can impair kidney function. Therefore, artificially sweetened foods are critical in gout.

However, most fruits are low-purine foods. For example, you can access:

Apples – the local fruit is rich in vitamins and contains hardly any purines. Try out different regional varieties and let yourself be surprised by the taste.
Berries – Strawberries, currants, blueberries, blueberries, gooseberries or aronia berries contain many vitamins. Vitamin C in particular supports the healing process after a gout attack.
Plums – the slightly sour varieties such as the local plums are particularly suitable.
peaches or apricots
Important: Always buy your fruit and vegetables fresh, avoid canned goods and, if possible, frozen goods. It is ideal if you stock up locally with freshly harvested organic fruit and vegetables. In this way you avoid chemical-synthetic pesticides and contribute to climate protection because your food does not have to be transported long distances.

Low-purine foods: There are exceptions for meat and fish

Meat, poultry, fish or crustaceans – all of these have a high purine content. The value rises even higher when additional fat, skin or innards are added. For example, a fried chicken with crispy skin contains more purines than a lean breast fillet.

According to the recommendation of the Society for Nutrition (DGE), even healthy people should not eat more than one meat meal (300 grams) per week.

But there are exceptions. According to NDR, the following types of meat products are among the rather low-purine foods:

lean poultry – important: always prepare without the skin.
lean beef or venison.
Basically, a diet without a lot of meat is healthier. But: Beware of meat substitutes! Pay attention to the ingredients, because tofu also contains a lot of purine. It consists of soybeans, which in turn are among the purine-rich legumes.

Fish: The same applies here – skinless fish has fewer purines and is therefore better tolerated. In addition, fish fats are good for your health: Unlike fatty acids in meat, fish contains omega-3 fatty acids that can inhibit inflammation.

But: eel, halibut, carp, plaice, sole, herring, mackerel or salmon are good for your health – but fishing is often at the expense of the environment. Many of these fish species are already overfished. Endangered fish species are often caught by the fishermen. Therefore, pay attention to species-appropriate fishing or buy fish from sustainably managed organic aqua farms. The Greenpeace fish guide tells you what you as a consumer can do to protect the oceans.
Also pay attention to high-quality organic crayfish, shrimp, crabs and mussels.

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Low Histamine Foods: A List

Low-histamine foods are important for you if you suffer from histamine intolerance. We have compiled a list of low histamine foods.

General information on low-histamine foods

If you are sensitive to histamine, there are a few general things to keep in mind:

Histamine is either naturally present in food or is produced when food spoils.
Basically, you should therefore prefer fresh, unprocessed or little processed food.
Perishable, protein-rich foods (especially fish, meat and dairy products) should only be eaten fresh. This means that the cold chain must not be interrupted. A few minutes at room temperature are enough for histamine to form.
Many canned foods and convenience foods contain histamines. Therefore, always inform yourself well about the ingredients and cook yourself if possible.
If you prepare fresh, animal products, you should pay attention to a gentle preparation method. If you want to save leftovers, let them cool down as quickly as possible and freeze them. Only thaw them just before eating.
In restaurants, you can never be sure exactly what is included in the meal. Ask the waiter and choose dishes that consist of foods that are as low in histamine as possible.
Many people who do not tolerate histamine well are also sensitive to sulphites. Therefore, when you buy dried fruit, you should make sure that it is unsulphured. Many finished products also contain sulphites.
The following list does not list every single low-histamine food, but serves as a guide. You should also test for yourself whether you tolerate the food in question – this can vary depending on how severe your intolerance is.

Low histamine foods – vegetables and fruits

Low histamine vegetables:

Types of cabbage: broccoli, kale, red cabbage, cauliflower
Cucurbits: cucumber, squash, zucchini
Nightshade family: potato, pepper
Root vegetables: fennel, carrot, celeriac, parsnip, radish, beetroot, salsify, sweet potato, onion
Leek
chard
rhubarb
Lettuce (all sorts except rocket)
asparagus
Low histamine fruit:

Apple
Berries: blueberry, currant (red and black), jostaberry, blackberry, gooseberry, lingonberry, cranberry and grape
pomegranate
persimmon
lychee
melon (all kinds)
Stone fruit: dates, cherries, mangoes, apricots, nectarines, peaches, plums (only small amounts), sour cherries, plums (only small amounts)

Low histamine foods – grains, nuts and oils

Low histamine cereals and baked goods:

Corn
rice
millet
quinoa
pasta
Wheat, oats, barley, spelled and baked goods made from them (beware of products with yeast, buckwheat, sourdough or wheat germ)
Low histamine nuts and seeds:

products made from coconuts
Hazelnuts (only in small amounts, as they release endogenous histamine)
macadamia
almonds
Maroni/chestnuts
brazil nuts
pistachios
Sesame, linseed, pumpkin seeds
Edible oils are generally considered harmless. You should only be careful with walnut oil.

Low histamine foods – animal products

For the sake of you and the environment, you should only buy animal-based foods that are organic. When shopping, look for the Demeter seal, the Naturland seal or the Bioland seal. This is particularly important if you suffer from histamine intolerance. The SIGHI (Swiss interest group histamine intolerance) recommends the following foods for a low-histamine diet:

Low histamine meat:

fresh and unmarinated meat (pay attention to the date on the package or buy fresh from the butcher.)
if frozen, thaw quickly and use immediately
Fish and seafood low in histamine:

absolutely freshly caught fish or seafood; if in doubt, do without it
if frozen, thaw quickly and use immediately

Low-histamine dairy products and eggs:

Fresh milk products, raw milk straight from the farm
pasteurized milk and UHT milk
butter (sweet cream)
Creme fraiche Cheese
Cream cheese (tip: make your own cream cheese)
cottage cheese
Quark (mixed with water, you can use it as yoghurt)
cream
unripened cheeses, such as mozzarella, young Gouda or young butter cheese
fresh eggs

Low Histamine Foods – Spices and Miscellaneous

Low-histamine spices and kitchen herbs:

salt (sparingly)
fresh garlic (in small amounts)
kitchen herbs
Ginger (in small amounts)
turmeric
mild spices
brandy vinegar or apple cider vinegar
Binding agents such as corn starch or potato starch
Low histamine sweets:

basically everything without cocoa and jams made from compatible fruits
Sugar, Honey, Stevia, Agave Syrup. Remember to eat a balanced and healthy diet. Too much sugar can be harmful.
Low histamine drinks:

still water (carbonated water can also cause problems)
Herbal teas (except stinging nettle)
Fruit juices/nectars from well-tolerated fruits
Almond milk or oat milk (other plant-based milks may cause problems. You should find that out for yourself.)

These foods are high in histamine

A particularly large amount of histamine is contained, for example, in:

Fish that is neither freshly caught nor frozen freshly caught
Meat and sausage products that are no longer fresh (especially game and pork)
offal, especially liver
Cheese: the riper the cheese, the more histamine it contains
Dairy products like yogurt and sour cream
Sauerkraut, through lactic acid fermentation (other foods fermented with lactic acid, such as pickles, often contain a lot of histamine)
Vegetables like tomatoes, avocado, eggplant and spinach
Mushrooms such as porcini, morels or button mushrooms
fermented liquids such as vinegar (wine vinegar and balsamic vinegar), soy sauce or fermented (fruit) juices
yeast extract
Alcoholic beverages such as wine and beer (due to fermentation)
Cocoa, black and green tea, coffee (through fermentation)
Dyes and artificial additives in food
Citric Acid Concentrate

In addition to foods containing histamine, there are also some foods that indirectly cause the histamine level to rise. Some of the things that can release the body’s own histamine are:

lots of citrus fruits like oranges and lemons
Bananas, kiwi, pears, papaya, guavas, strawberries, raspberries, pineapple
Legumes (lentils, beans, soy) and wheat germ
The capsaicin contained in chili also causes reactions in many sensitive people, but the mechanisms behind it are not entirely clear.
While the limitations of histamine intolerance are high and frustrating, don’t focus on what you can’t eat, instead enjoy what you can eat. Concentrate your mind on the low-histamine foods.

What is histamine?

Histamine is a so-called biogenic amine. It is formed during the natural metabolism of humans, animals and plants. Histamine is formed in food when bacteria break down the amino acid histidine. Some plants such as tomatoes or spinach naturally contain more histamine, while others are low-histamine foods. Animal products such as fish, meat or dairy products that perish easily can have high histamine levels.

The human body also produces histamine as a partial product of normal metabolism. In healthy people, the organism is able to break down both the body’s own and the absorbed histamine. The histamines and other amines are inactivated and rendered harmless as soon as they penetrate the intestinal wall. In high doses, histamine is toxic to all humans. However, individual tolerance for low doses of histamine can vary widely.

Why is histamine harmful?

Some people are very sensitive to histamine intake. It is difficult to judge whether the affected person is only suffering from an intolerance or whether the body’s own defense mechanisms are not working properly.

In too high doses, histamine can lead to allergic reactions such as itching or reddening of the skin. In addition, it can lead to a drop in blood pressure and in sensitive people to symptoms of poisoning such as diarrhea or rapid heartbeat.
Histamine is heat resistant. This means you cannot eliminate the harmful amine by cooking or baking affected foods.
If you still have symptoms even after eating low-histamine foods, you should definitely consult a doctor.

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Vegan Shopping List for Supplies and Every Day: This is What You Need

The vegan shopping list serves as a help and inspiration for your next purchase. It contains all the basics you need for vegan cooking. Here are the foods that should not be missing from any vegan shopping list.

This vegan shopping list should serve as inspiration, which you can of course always adapt to your own needs and recipe ideas. The fact that a vegan diet leads to undersupply and deficiencies is not necessarily correct. What you’re most likely to be missing is vitamin B12, which is mainly found in fish, dairy, and eggs. If you follow an exclusively vegan diet, you may need to get vitamin B12 through supplements. Talk to a doctor about it.

The key to successful nutrition lies in natural, unprocessed food diversity. These basics should serve as the building block for a natural, unprocessed, sustainable diet with an adequate supply of nutrients.

The elephant portion of your vegan shopping list: veggies

Your healthy vegan diet should consist mostly of fresh vegetables. Ideally three servings (about 400 grams) per day. Ideally, buy seasonal, regional and organic.

Remember: conventional vegetables are better than no vegetables at all. The best place to buy fresh, regional and seasonal vegetables is at the weekly market or in an organic shop. You can now also find unpackaged organic vegetables in many “normal” supermarkets.

You should eat a large proportion of it raw or cook it gently so that the vitamins and minerals are not lost.

must-haves

Seasonal salads
potatoes
Spinach (frozen possible)
onions
Expand your Must Haves individually with the current seasonal vegetables. The seasonal calendar gives you a clue.

Fruit in as many different colors as possible

You can find fruit in all colors of the rainbow. Each color brings different nutrients with it. Eat as varied as possible! Due to the carotenoids, fruit is particularly rich in secondary plant substances. Raw fruit also provides you with more nutrients than cooked. Are you afraid of fructose? Do not worry. As long as you eat the whole fruit, you can’t eat too much fructose. Before you are full.

Must haves here are all fruits that are seasonal and regional!

apples
Local berries, e.g. raspberries, strawberries, blackberries, currants, gooseberries, juniper berries
plums
Grapes
pears
oranges
The same applies here: Adjust your vegan shopping list by giving preference to regional and seasonal fruits.

Tip: simply freeze in-season fruit for later use. So you always have frozen fruit in stock for delicious smoothies. However, you should not freeze fruit that contains a lot of water. We have tips on how to properly freeze food without plastic.

Dry goods should not be missing on the vegan shopping list

  1. proteins:

Dietary proteins provide the body with essential amino acids, which it needs to build muscles, organs, cartilage, bones, skin, hair and nails.

must-haves

Beans: Black, white, or kidney beans.
Tofu: Smoked, fermented or marinated yourself.
Pseudo-nuts, i.e. these are called nuts, but actually belong to a different food group: peanuts, these belong to the legumes.
Tempeh (fermented soy product)
Chickpeas: Oven baked or used as hummus.
Lentils: Red, green or beluga: As a lukewarm salad, as pasta or dal.
Yeast flakes: Can be used as a cheese substitute, Parmesan-like taste.
A note on legumes: Buy them dry and cook them yourself, they’re cheaper and available in bulk stores in any quantity. By the way: legumes are also one of the many causes of flatulence.

2. Healthy Fats:

Monounsaturated fatty acids are easily digestible and easily digestible. They help to absorb the fat-soluble vitamins A, D, E and K, protect the organs and also have a positive effect on cholesterol levels. So: Don’t be afraid of the right fat! When using oils, those with a favorable fatty acid spectrum should be selected. This means above all the supply of omega-3 and omega-6 fatty acids. Vegetable fats, such as those found in olive oil or avocados, are also included.

must-haves

Walnuts: As a snack or as a porridge topping.
Linseed oil: In the smoothie or in the muesli.
Regional superfood Linseed instead of chia seeds from abroad, these contain a lot of omega-3 fatty acids.
Hemp seeds: Over the muesli or in the smoothie.
Tahini: For sauces or mixed with date syrup as a spread.
Nut butter: In porridge or in smoothies.
Seeds & Kernels: In the salad or as a granola.

3. Carbohydrates:

Carbohydrates are the main source of energy for our body. We need carbohydrates to maintain our brain, breathing, metabolism, heartbeat and body temperature. When we exercise, we need even more of it.

must-haves

Oatmeal: You can use these to make oatmeal, among other things.
Wholemeal bread: How you can bake this yourself is explained here: Bake wholemeal bread yourself: Recipe for moist bread.
Wholemeal Rice: Wild rice, red or whole grain.
Wholemeal pasta or pasta made from hemp, lentils or buckwheat.
Millet: Also popped for your muesli.
Quinoa: Cooked or flaked for overnight oats.
Buckwheat: You can sprout or boil the buckwheat.

Herbs and spices add flavor to your vegan shopping list

We primarily use herbs and spices for flavor. In medicine, they have also been used as a remedy for a very long time. In addition, they are essential in vegan cuisine and therefore an indispensable part of your vegan shopping list. Cooking without animal protein means seasoning with a variety of herbs and spices to ensure excellent taste.

must-haves

Turmeric: The coloring agent “curcumin” has an anti-inflammatory effect.
Ginger: Rich in vitamin C.
Ceylon Cinnamon: Considered to be anti-inflammatory.
Fresh herbs: Purchase long-lasting herb pots or grow them yourself on the balcony.
Garlic: Can be used as a natural antibiotic.
chili
curry
paprika powder

The vegan shopping list replaces animal products with plant-based alternatives

Milk, yoghurt and cheese are among the most frequently mentioned when people are asked what they think they cannot do without. However, there are now excellent substitute products and even special shops** such as Vantastic Foods. Here, however, it is important to note: unsweetened and the shortest possible list of ingredients.

Substitute products:

Plant drinks: oat milk or buckwheat milk are good milk alternatives, because these cereals are also grown in Germany.
Oat-based yoghurt or soy yoghurt: With both variants, it is best to pay attention to regional cultivation or make them yourself.
Smoked tofu: Ideal as a meat substitute.
Vegan cheese: For example, based on almonds.
Vegan cream substitute
The rule here is: less is more! You don’t need a lot of vegan substitutes. Processed vegan substitutes often contain myriad additives. A vegan shopping list should consist primarily of colorful fruit, vegetables and legumes.

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Spinach Should be on the Doping List

A new study confirms More strength gains thanks to spinach! That’s why the Free University of Berlin is now calling for spinach to be included in the doping list.

There is no denying that spinach is healthy: the green vegetable provides an incredible 800 micrograms of vitamin A per 100 grams of spinach – perfect for good eyesight and healthy skin. In addition, spinach contains all the important minerals such as calcium, potassium, and magnesium, plenty of iron, and vitamins A, C, and E, which have a positive effect on the nerves, healthy cells, and the immune system. In addition, the consumption of spinach promotes blood formation and gently drains the body.

New human study on the effects of spinach

The Freie Universität Berlin, in cooperation with the World Anti-Doping Agency (WADA), carried out a human study in which the effect of a substance contained in spinach, ecdysterone, was tested (1).

The double-blind study involved 46 people who took different doses of spinach extract or a placebo for 10 weeks—neither the researchers nor the participants knew who was taking which dose. The maximum dose of ecdysterone was 800 milligrams, which is about 6.6 kilograms of spinach.

At the beginning and end of the study, the muscle mass and the strength of the classic bench press were determined for all test participants. There was a clear difference here: The subjects who took ecdysterone for ten weeks had a significantly higher increase in muscle mass. Bench press performance also increased significantly, which confirms the performance-enhancing effect of the spinach ingredient.

Will athletes now be banned from leafy greens?

Since the substance ecdysterone can lead to a significant increase in muscle mass and strength in connection with the sport, the researchers at Freie Universität Berlin recommend including ecdysterone in the doping list, since a large amount of spinach can act as a classic doping agent. The World Anti-Doping Agency, which supported the study financially, ultimately decides whether this case will actually occur. One of the hurdles that could arise with such a ban is doping control: Here it should be possible to check whether the athletes have taken ecdysterone tablets or simply eaten a lot of spinach.

The scientist Maria Parr explains: “The lower dose in our experiment, i.e. two capsules per day, corresponds to around 250 grams to four kilograms of spinach leaves per day, depending on the variety. This is the amount you would have to eat every day for ten weeks to consume the same amount as some subjects in our study. In order to achieve the effect of the higher dose administered, one to 16 kilos of spinach would have to be consumed.”

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E Number List: You Should Avoid These Additives

E numbers do not have a good reputation. Rightly so: food additives can lead to allergies and trigger diseases. But which E numbers should you really avoid?

They are found in many foods and give themselves inconspicuous names: additives with E numbers, many of which are suspected of being unhealthy.

What does the E stand for?

“E number” is actually just another name for food additives that are approved in the EU – the “E” in “E number” stands for Europe.

There are many different additives with different functions:
Antioxidants: prevent fats from going rancid and ensure a longer shelf life
Emulsifiers: combine substances that are not miscible with each other, such as oil and water
Dyes: make food a bit more colorful and bright
Thickeners: ensure a nice consistency, for example with pudding or ice cream
Flavor enhancers: spice up the taste
Preservatives: inhibit microorganisms and ensure a longer shelf life
Sugar substitutes: used as a sugar substitute
E-numbers: useful, but also suspicious…
E numbers are therefore added in order to make food last longer, to improve consistency, to simplify technological processes or to increase the enjoyment value.

But food additives not only have good properties: Many are suspected of triggering allergies and promoting diseases such as asthma, neurodermatitis, Alzheimer’s or even cancer.

In recent years, customers have become more critical. And the food manufacturers have actually reacted: in supermarkets there is hardly an E number left on the packaging.

How can that be? Because the manufacturers now like to use the name of the additive instead of E numbers: “Citric acid” sounds much more harmless than “E330”.

Therefore, a list of ingredients on which no E-numbers can be seen does not mean that the content is actually free of additives. A critical look at the list of ingredients is always worthwhile.

In the case of packaged foods, you still have the opportunity to check the ingredients on the packaging. It’s a bit more complicated at the bakery or at the kebab shop during the lunch break – who really asks the seller what’s in it (and asks if the answer is “Only healthy things!”).

But you should do it with the questions. Because since December 2014, bakers, butchers, snack bars, restaurants and ice cream parlors have had to have written information about the ingredients at hand. In addition, a label next to the goods must indicate whether additives have been used.

E102 – Tartrazine

The E number E102 is found in mustard, custard powder, processed cheese, as well as drinks and sweets. Tartrazine is an artificial yellow dye with a high allergy potential, especially in people who are sensitive to aspirin or benzoic acid. E102 is also of concern for people with asthma or neurodermatitis.

Tartrazine has been linked to health effects such as difficulty breathing, skin rashes or blurred vision, and can affect children’s activity and alertness. The dye E102 is banned in Norway. In Germany and Austria, the ban was lifted as part of a harmonization of EU laws. The consumer centers advise against the consumption of larger quantities.

E104 – Quinoline Yellow

Jelly, effervescent powder, chewing gum, smoked fish and fruit wines – the E number E104 is only permitted for such foods, and only in small quantities. The yellow dye quinoline yellow is suspected of causing cancer and is banned in the US, Japan and Norway. E104 can cause allergies and affect children’s activity and attention.

E110 – Yellow Orange S

The dye E110 colors products such as wine gums, salmon substitutes or cheese yellow-orange. In animal experiments, the additive led to kidney tumors. Yellow orange S is probably a trigger for asthma and neurodermatitis and is considered an allergy-triggering agent for people who are sensitive to aspirin and benzoic acid (E210). The dye E110 can affect children’s activity and attention. The consumer centers advise against the consumption of larger quantities.

E122 – Azorubine (carmoisine)

The red dye E122 is found in ready-made products and ready-made soups, but also in drinks and sweets. Azorubine can cause allergies, especially in people who are sensitive to aspirin and benzoic acid. In addition, the red dye E122 can impair children’s attention and activity. The consumer centers advise against the consumption of larger quantities.

E123 – Amaranth

Amaranth does not mean the grains here, but the red dye E123. Amaranth is only allowed for spirits, aperitif wines and caviar. It is even banned in the USA because it is suspected of causing cancer. In animal experiments, E123 caused calcium deposits in the kidneys. This dye is also of particular concern for people with an aspirin or benzoic acid allergy and could be a trigger for neurodermatitis and asthma.

E124A – Chochineal Red A

The red dye Chochineille A or E124A is what gives the salmon substitute its beautiful red colour. It is also found in chorizo ​​sausage, fruit jelly and other confectionery. E124A is considered to be allergenic and may affect children’s activity and attention. Consumer advice centers advise against consuming large quantities.

E127 – Erythrosine

The red dye is only permitted for cocktail cherries, candied cherries or fruit salads containing cherries. The E number E127 can release iodine into the body and impair thyroid function. People with thyroid disorders should not eat foods with erythrosine, so avoid cocktail cherries and candied cherries of all kinds. The dye E127 can disturb children’s attention and cause allergies.

E129 – Allura Red AC

We still know very little about this red dye: Hardly any research has been published, so the effects of E129 have not yet been conclusively assessed.

In Germany, the dye can be found in sweets, desserts and drinks. The E number E129 is banned in Denmark, Sweden, Belgium, France and Switzerland. People with aspirin or benzoic acid allergy, asthma or neurodermatitis should avoid the E number. Allura Red AC may affect children’s activity and attention.

E142 – Green S

Peppermint candies or canned peas, but also drinks, cosmetics, wool, leather and paper are colored with the green dye E142. One may ask oneself why peas have to be colored even greener. Although the body excretes the E number largely unchanged within 7 hours, E142 is banned in the US, Canada, Japan and Norway. The additive Grün S is suspected of promoting Alzheimer’s and has led to genetic damage in animal experiments.

E150C – Ammonia Caramel

Ammonia – isn’t that toxic? As “ammonia caramel” not directly. You’ve probably already eaten E150C: it’s in cola, whiskey and mustard sauces, for example, and is what gives it the brown color. Ammonia caramel is made from sugar compounds using ammonia, and genetically modified corn can be used. By-products of the E number led to cramps in animal experiments and impaired the immune system. In the USA, the dye E150C is suspected of causing cancer. Consumer centers advise against frequent consumption of the E number.

Incidentally, Coca-Cola does not have the E number: instead of E150C, Coca-Cola is made pretty brown with the dye E150D. Unfortunately, the additive ammonium sulfite caramel is not much better than ammonia caramel: In the USA, a by-product of E150D that is difficult to avoid is suspected of causing cancer: 4-methylimidazole (source: BfR). The E number may contain a toxic compound that caused blood changes and convulsions in animal studies.

E151 – Brilliant Black BN

Caviar substitute, liquorice, but also shampoos or liquid soaps are colored violet, brown or black with the dye E151. The food additive Brilliant Black BN is considered to cause allergies in people who are sensitive to aspirin and benzoic acid and should also be avoided by people with asthma or neurodermatitis. Consumer centers advise against consuming large quantities.

E154 – Brown FK

The E number E154 can damage internal organs due to deposits. Consumer centers advise against consuming large quantities. The good news: the dye Braun FK is only in smoked herrings from England (Kippers) anyway, it is not approved for anything else. The food additive Braun FK should be avoided by people with aspirin and benzoic acid allergies, asthma or neurodermatitis.

E155 – Brown HT

The reddish-brown colorant E155 is primarily used to color sweets such as cakes, biscuits, ice cream and chocolate. However, consumer advice centers advise against consuming the food additive, since the E number is particularly questionable for people with neurodermatitis, asthma and an allergy to aspirin or benzoic acid.

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A List of the Best Christmas Movies for Family

Christmas is the season of Christmas movies for the whole family. There are films for young and old like the classics Isn’t Life Beautiful?, Happy Birthday, and Charles Dickens’s Christmas Carol. The animated adventures Polar Express or Frozen, as well as Manhattan Wonder, Home Alone and New York, and Christmas Madness.

Christmas time is upon us every year. In addition to shopping for gifts and a visit to the Christmas market, sipping hot chocolate and watching a nice Christmas film are just as important. The best Christmas films for the whole family are presented below.

1. Charles Dickens – A Christmas Carol

Ebeneezer Scrooge is a bitter and miserly old man. On the eve of Christmas, he receives a visit from three ghosts. That of the past, that of the present, and that of the future. The three spirits ensure that he receives a very special gift.

2. The Polar Express

A young boy questions the existence of Santa Claus on the eve of Christmas. Suddenly a roaring train stops in front of his door. The conductor urges the boy to get on the train. Along the way, he finds that he is on the Polar Express, going straight to the North Pole. Along with some other children, he rediscovers his faith there.

3. Crazy Christmas

Actually, the sick family is really excited about Christmas. But this year everything is different. Their daughter Blair is joining the Peace Choir and will not be home for Christmas. So the Kranks decide to skip Christmas this year – with fatal consequences because the neighbors and friends of the Kranks have absolutely no understanding of this plan.

4. Kevin home alone

The extended MacCallister family is planning a trip over Christmas. The night before departure, things get turbulent between the kids, and Kevin, the youngest of the MacCallisters, is sent to the attic to sleep. The family leaves the next morning – without Kevin, who has been forgotten. At first, Kevin enjoys the quiet at home until two bandits try to break into his home.

5. Kevin alone in New York

After leaving their youngest son Kevin at home for Christmas last year, the MacCallisters are confident it won’t happen again. But at the airport, the family is separated and Kevin is the only one who ends up on the wrong plane. While his family flies to Florida, Kevin is on a plane to New York City. There he lets it rip and checks into the world-famous Plaza Hotel. The two bandits Marvin and Harry also ended up in New York after escaping from prison – it comes as it must – to see Kevin again.

6. Isn’t life beautiful?

Isn’t Life Beautiful tells the story of George Bailey? He’s just fed up with life at Christmas because he lost a lot of money. He gets a visit from the angel Clarence. He wants to help George find joy in his life again.

7. The Miracle of Manhattan

Little Susan desperately wants a father. But the precocious girl thinks neither of the existence of Santa Claus nor that wishes come true. But then she meets an elderly gentleman named Kriss Kringle, who bears a striking resemblance to Santa Claus. He works as the same in a department store where her mother runs the marketing department. Kriss Kringle tries to convince Susan that he’s the real Santa and soon has to prove it to all of Manhattan.

8. Frozen – Totally unabashed

The king’s daughter Anna sets off into the mountains together with the ice-cream seller Kristoff, his loyal friend the moose Sven and the sweet snowman Olaf to find her sister Elsa. With her icy powers, she has caused the kingdom of Arendelle to be trapped in a freezing winter in the middle of summer.

9. Happy Christmas

The shrill four on the move – when Clark Griswold is out with his family, chaos erupts. The family is planning a traditional Christmas party at home to celebrate Christmas in peace. But even the choice of the right Christmas tree turns out to be difficult. To make matters worse, all the relatives then come to mind. The chaos is inevitable.

10. The Little Lord

The little lord is now one of the Christmas classics in Germany par excellence. Little Cedric tries to win the heart of his grouchy grandfather. A difficult undertaking that he tries to implement with his charm.

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Superfood List: These Berries, Fruits and Powders Pack a Punch!

This superfood list gathers the superstars of food, touted for their nutritional value and acclaimed for their miraculous powers – but they don’t always happen.

If you believe the advertising promises of the manufacturers, the candidates on our superfood list help you lose weight and fight depression, heal almost everything from the common cold to Alzheimer’s to cancer and compensate for every nutrient deficit. But is that always true?

Superfood list with pitfalls

We took a closer look at the promised effects and found that superfoods also have pitfalls. We have therefore also brought out the disadvantages of the super foods under the carpet. Because some candidates are certainly rightly on our superfood list – others are more appearance than reality or even have health or ecological problems that should make us think. You can find all the details on this in the respective article on the superfood.

Acai

Acai is on every superfood list: The hype surrounding the berries swept across the pond from the USA. Trend breakfast acai bowl is sold as the perfect tool for the model figure. The acai supposedly also works against wrinkles and cancer. However, these statements fall more into the category of advertising promises.

acerola

No superfood list without acerola: the reputation of the absolute vitamin C bomb precedes it. In fact, it probably has the highest vitamin C content of any plant. That is why the acerola cherry is marketed as a vitamin supplier to fight colds, especially in winter. In addition, their secondary plant substances are said to have an anti-cancer and cell-rejuvenating effect. However, solid evidence of this is lacking, and the energy-intensive processing and transport from South America pollute the environment.

amaranth

Like many other pseudocereals, amaranth (also amaranth) comes from the Andes region of Central and South America. Venerated as sacred by the Aztecs and banned by Cortez, the foxtail plant led a shadowy existence for a long time. Now you can find it on many a superfood list, because the little seeds are actually rich in proteins, minerals and unsaturated fatty acids. However, amaranth from the Andes, which could do better in terms of sustainability, is commercially available.

pineapple

The pineapple is without a doubt the best-known and most widespread superfood. It is surrounded by diet legends (“fat burners”), it is said to be able to fight inflammation and heal cancer. The versatile fruit also tastes very good.

Their valuable ingredients would make them an ideal member of any superfood list. If it weren’t for the conditions under which the pineapple is grown and harvested: toxic pesticides and fertilizers in abundance to protect the monocultures, poorly paid and inadequately protected workers and poisoned drinking water make the delicious pineapple a rather problematic guest on the menu.

Aronia

The dark blue to black aronia berries belong on every superfood list. They originally come from the USA, but are now also grown in Germany and Austria. Aronia contains a lot of antioxidants, vitamins and folic acid. The chokeberry is said to be able to stimulate the immune system, help against cancer and even radioactive radiation. At least probably, because there are no meaningful studies here either.

But the aronia scores as a regional, seasonal organic superfood. There is just one catch: fresh berries and juice are almost inedible on their own. And the most effective medicine is of no use if you don’t want to take it because of its taste. In combination with sweeter fruits from the region – for example in jam or juice – the Aronia is worth recommending.

avocado

The avocado is rich in unsaturated fatty acids and essential amino acids as well as vitamins and minerals. Therefore, the avocado is considered an ideal supplement, especially for vegan diets. The versatile “butter of the forest” took German kitchens by storm, and fans raved about the mild, creamy taste of ripe avocados. However, the delicious stone fruit is also one of the bigger polluters on our superfood list.

Chia seeds

Chia seeds come from South America and were used by the Aztecs as a power food for their soldiers. The little seeds are packed with healthy ingredients, energy and antioxidants, which is why they can be found on almost every superfood list. Athletes use the properties of chia seeds like the Aztecs did to improve performance. With a vegan diet, the small superfood grains can prevent deficiency symptoms. As a relatively new food, however, the effects are not sufficiently scientifically proven, contrary to the manufacturer’s claims. Proven pollution and a lousy ecological balance cloud the shine of the “gold of the Aztecs”.

Chlorella

Chlorella is touted on superfood lists as the ultimate detox agent for detoxifying the body. The microalgae can actually filter environmental toxins out of water, but whether this works in the human body is controversial. Just as the healing effects are possible, but not yet proven. The good nutrient profile of chlorella also has a catch: untreated, the ingredients cannot be utilized by humans due to the thick cell walls.

Chlorella is not a credible member of a good superfood list, but it is one of the few plant-based sources of cobalamin. If it weren’t for the dubious life cycle assessment…

cranberry

The red cranberry is known in this country mainly in the form of cranberry juice in drinks and cocktails. In the USA, its country of origin, however, the cranberry is considered a fixed component of various dishes, comparable to the lingonberries in our country. When dried, the red cranberries still contain a lot of minerals and are often mixed in muesli and the like. Questionable harvesting methods and cultivation in sensitive ecosystems in the USA speak against including the cranberry in a sustainable superfood list.

barley grass and wheat grass

Barley grass and wheat grass are catchy names for something everyday: the green sprouts of normal barley and wheat. As seedlings, the “grasses” should have a high nutrient density and be rich in fiber. Both variants actually contain a lot of nutrients, which is why barley grass is also used as fattening feed for cows. And the dietary fiber is also present in the form of plant fibers. But it is precisely these fibers that cause digestive problems in humans. The green sprouts are therefore offered more as a powder.

ginseng

The use of the “all-healing root” ginseng comes from traditional Chinese medicine. Many believe that the tuber works against all age-related complaints, improves motor and cognitive abilities as well as potency and strengthens the immune system. However, ginseng is also an eco-sinner with long transport routes – but the superfood is now also grown in this country.

goji berries

Goji berries have an excellent reputation as a superfood with impressive medicinal properties. Curing cancer and Alzheimer’s, helping against high blood pressure, diabetes and impotence – the small red berries are said to be able to do all that and more. But the goji berries are calorie bombs and extremely expensive because they have to be harvested by hand.

pomegranate

The pomegranate has been known in Europe for centuries. Also referred to as grenadine or “food of the gods”, the fruit grows naturally in southern Italy and southern Spain. Pomegranate seeds and juice were already used in the Middle Ages as a natural source of vitamins during the winter. Numerous medical effects are attributed to the red fruit, for example against cancer, Alzheimer’s or high blood pressure. Ecologically, however, the pomegranate is not a model student.

Hibiscus and Rosehip

Hibiscus and rose hips grow in our garden, in hedges or in parks. They are known as ornamental plants and as ingredients in tea. Picked or grown yourself, fresh rose hips or rose hip jelly are a welcome source of vitamin C in winter. Rose hips are also said to help with osteoarthritis. Hibiscus tea is said to lower blood pressure and cholesterol levels. But here, too, clear evidence is lacking. If you like a hot drink on cold days, you should give the two native plants a chance.

turmeric

The bright orange-yellow turmeric powder is the favorite spice of the Indians and an integral part of the Indian kitchen. The ginger plant has been known in Europe for centuries, but it has not been able to establish itself in food. Curcumin, the main component of turmeric, is causing a sensation as a possible cure for almost every disease on this planet. The miracle spice is celebrated by many alternative healing methods. The fact that these are assumptions and possible but not proven effects is often overlooked.

maca

Maca is a superfood less well known in Europe. The root of a cress species comes from the Andes of Peru and grows there in the high mountains. Tough, undemanding and nutritious, maca was already one of the staple foods of the Incas. The suspected but so far unproven effects mainly include the increase in potency, fertility and libido. The root is also said to combat fatigue and depression. The transport routes are an ecological problem.

Matcha tea

Bright green pick-me-up, cult drink for Japan fans and as Matcha Latte the new, supposedly super-healthy trendy drink. Matcha tea is conquering Europe and the USA and can be found on almost every superfood list. The drink is prepared using a special technique from the rather expensive matcha powder. This consists of the ground green tea leaves that are drunk. As with all green tea varieties, there are alleged effects in abundance, the awakening theine is proven.

moringa

Moringa, the horseradish tree, is sold as the quintessential miracle plant. In fact, the leaves and roots of Moringa are very nutritious, containing a lot of calcium, essential amino acids, minerals and vitamins. The extremely fast-growing Moringa has many possible effects, which, however, have not been clearly proven. Moringa seeds filter pollutants from the water and can thus be used for drinking water treatment. In the tropical and subtropical regions of origin, Moringa is one of the beacons of hope against malnutrition and water shortages.

papaya

The papaya is botanically something very special. The “tree” on which the fruit, also known as “tree melon”, grows is not one – but a herb. And a papaya is strictly speaking a berry. The seeds inside the fruit contain a particularly large amount of papain, the enzyme found in papaya. Papain is able to break down proteins and therefore has a number of medicinal effects. The seeds are considered a natural contraceptive for men, shrink and destroy tumors in the test tube and are also effective against diabetes. A real superfood, were it not for disadvantages such as the fact that most papayas are genetically modified.

quinoa

The Incas already revered quinoa, which was voted “Plant of the Year” in 2013, as sacred. The pseudo grain is rich in essential amino acids and minerals. The very undemanding plant comes from the Andes, where 95 percent of the world production is harvested to this day. The high energy density makes quinoa seeds a beacon of hope in the fight against hunger in the world. In terms of sustainability, however, the superfood has a lot of catching up to do.

Spirulina

Spirulina is sold in Germany as a miracle algae with an extremely high nutrient content. Especially with a vegan diet, it should easily compensate for all protein deficiencies and deficits in iron or vitamin B12. In addition, Spirulina has other positive properties such as converting CO2 into oxygen or growing in salt water. However: On closer inspection, the claimed effects of the superfood all have their weak points, and there are also toxic heavy metals that can accumulate in wild spirulina.

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Gluten-Free Foods: What You Can Safely Eat (List)

A gluten-free diet is a challenge. But once you know what to eat, it gets a little easier. Find out here which foods are gluten-free and what you should pay attention to.

Gluten-free foods: important for proper nutrition in the case of gluten intolerance

Regardless of whether you have celiac disease, wheat sensitivity or a wheat allergy: if gluten is not good for the body due to a genetically pre-programmed gluten intolerance, your diet must be changed. For this reason, you should pay attention to gluten-free foods so that you don’t have to struggle with symptoms such as vomiting, significant digestive problems or even an allergic shock.

Gluten is a protein found in grains that holds the resulting baked goods together. That is why it is also called glue protein. However, this glue also works in the intestine, where it “glues” the intestinal villi.

Gluten free cereals and baked goods

If you have to or want to eat a gluten-free diet, it doesn’t mean you can never eat grain products or baked goods again. There are definitely alternatives to gluten-containing wheat, spelt, rye, unripe spelt and barley. Where the market was not very productive a few years ago, you can now find a lot of gluten-free baked goods based on millet, rice, corn or buckwheat flour.

You can use and eat these gluten-free cereals without hesitation:
rice
Corn
buckwheat
millet
Oats (note the “gluten-free” note here to rule out gluten contamination)
quinoa
amaranth
Teff, also called dwarf millet
locust bean gum
guar gum
Caution: It should be guaranteed that the types of grain mentioned have not come into contact with grain containing gluten during processing.

Fruit and vegetables are gluten free

Unprocessed fresh vegetables and fruits are always gluten-free. It only becomes a concern during and after processing. It is therefore advisable to always cook freshly and yourself. It is best to pay attention to the regionality and season of the fruits and vegetables. In addition to cooking with fresh vegetables, there is also the option of making flour from roots and tubers such as potatoes or cassava (also called tapioca or yucca). This can be further processed in baked goods.

legumes and nuts

Legumes are gluten free. That is why flour made from legumes is a good alternative and, above all, a good binding agent when baking. In addition, flours made from legumes such as peas, chickpeas, soy and Co. contain a lot of protein, which is good for a low-carb diet. Pasta made from red lentils or peas is also an alternative to pasta.

In addition to legumes, you can also snack on nuts or seeds without hesitation. But be careful with candied or roasted nuts, as these are often processed with flour. In addition, gluten residues from the factory can also be found in nut mixtures such as trail mix.

As with legumes, nuts can also be used to make delicious flour that can be used in gluten-free cuisine. In summary, you can use these flour alternatives:
coconut flour
Any nut flour
Flour from legumes

Dairy products: Not all are gluten-free!

dairy products like
Cheese in its natural form
milk
Quark
Natural yoghurt
buttermilk
butter
cream and sour cream
are gluten free. But also in the area of ​​dairy products, the motto is: keep your eyes open when buying processed products such as fruit yoghurt, processed cheese, Harz cheese, light products, spray cream or products with added flavorings. Here, gluten-containing ingredients are often used in production.

Gluten-free drinks: be careful with alcohol

Gluten hides in many products that you never thought contained gluten. With beer, which consists of grain, it is obvious. With vodka, for example, which is made from potatoes, it is not clear at first glance. The problem is that while many of these supposedly gluten-free alcohols are derived from gluten-free raw materials, they’re often cut with wheat.

You should also be careful with coffee, tea, cocoa (note the key word here: barley malt extract) and mixed drinks. Here you should always pay attention to a gluten-free declaration.

These alcoholic drinks are gluten-free:
Wine
gin
fruit brandies
Gluten-free beer e.g. from Lammsbräu
Ouzo and Raki
tequila
sparkling wine and champagne
With cognac, rum, bourbon and whiskey there is always a residual risk of possible gluten content due to the cask storage. It is not 100 percent certain that the distillation process will completely remove gluten.

Soft drinks:
Juice (be careful with juices containing fiber!)
water

Guaranteed gluten-free: It depends on the processing conditions

The products and foods mentioned in this article should nevertheless be checked carefully before consumption, because there is no guarantee without a serious declaration. Any gluten-free food could be contaminated with gluten through its processing, packaging or transport.

Pay particular attention to the “gluten-free” labeling of processed products such as drinks and ready meals. You are on the safe side if you cook freshly yourself.

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