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Is Fructose More Dangerous Than Granulated Sugar?

Fructose sounds healthy and natural – but is heavily criticized. Because more and more experts are calling fructose the biggest villain in the sugar family.

More dangerous than granulated sugar?

Fructose is naturally found in fruit, vegetables, and honey – but artificially produced fructose also ends up on many people’s plates every day, for example in ice cream or soft drinks. Crystal sugar also consists of half fructose.

While fructose used to be explicitly recommended for diabetics because it doesn’t cause insulin levels to rise as quickly, the good reputation has since disappeared: fructose is considered one of the most dangerous sugars of all. Those who consume too much fructose risk fatty liver, type 2 diabetes, high blood pressure, and obesity, among other things.

“Fructose can lead to a metabolic meltdown,” explains Dr. Detlef Pape, who, like many other experts, identified sugar as one of the main reasons for the increasing obesity worldwide.

Does fructose make you sick and fat?

“It is converted directly into fat in the liver, which then returns to the bloodstream and is stored in the fat deposits.” While our body uses glucose (grape sugar) as a source of energy, fructose causes inflammatory processes and can make us sick and fat. Above all, the particularly harmful visceral fat (internal abdominal fat) is promoted.

“Our body is simply not made for the amounts of fructose that we consume today,” says Pape. And the overconsumption is not due to the fact that so much fruit is eaten. Artificially produced fructose is a billion-dollar business. Soft drinks, ice cream, yogurts, and ready meals, for example, are sweetened with cheap and extremely sweet syrup.

“Especially the drinks are a problem for the figure,” says Pape. “Liquids don’t fill you up, and you simply consume drinks on the side without counting them in the calorie balance.”

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Lifestyle

Less Sport, More Alcohol: According to The Study, These People Are More Intelligent – What’s Behind It?

Smart people’s brains fare better in the modern world. But a study proved that the intelligent people in the focus are more likely to lead an unhealthy lifestyle with alcohol.

Smart people drink more alcohol and exercise less. what’s up

Sufficient exercise and a healthy diet play a major role when it comes to health. One might think that a person’s intelligence indicates a healthy lifestyle. After all, intelligent people are more conscious and should know better. Or?

In addition, there is ample evidence that proves that there is a connection between high intelligence and long life expectancy. It involves these factors:

Higher intelligence offers opportunities for higher education, which can bring a healthier environment and higher social status.
Intelligent people live healthier lives overall, exercise more, smoke and drink less, which increases life expectancy.
A high IQ score can indicate overall good physical condition. This means that it can cope better with environmental stresses, which also increases life expectancy.
However, according to the study by psychologist Satoshi Kanazawa of the London School of Economics and Political Science, intelligent people very often have rather unhealthy lifestyles. They tend to sleep late and have more drinks than less intelligent people. In addition, they often lack exercise.

result of the study?

In the study, the psychologist presents the savannah theory: According to the studies, the brains of intelligent people cope better with the developments and requirements of the modern world. People with a lower IQ would not do as well with urban life or the media. Alcohol, the internet and television played no role in the Stone Age. Therefore, according to this theory, less intelligent people tend to have less of a tendency to get high from drugs such as alcohol or cigarettes because their brains have not evolved as much as those of intelligent people.

The psychologist is less concerned with inferring intelligence from lifestyle. Rather, he would like to examine how people deal with the values ​​and options of the modern world.

Is this healthy?

Of course not. Because the more unhealthy the lifestyle, the higher the risk of disease, regardless of a person’s intelligence. If you don’t exercise and eat unhealthily, you risk cardiovascular problems, depression, dementia or even cancer.

No matter how high the intelligence quotient is: In order to stay fit and healthy, sport, healthy nutrition and avoiding unhealthy consumer goods should play a major role and be taken seriously.

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Food

Debate: Higher VAT on Meat for More Animal Welfare?

The Deutscher Tierschutzbund e.V. calls for a price increase on meat to improve animal welfare. There are various solution models for this – among other things, raising the VAT rate on meat products is under discussion.

Animal rights activists are calling for an earmarked price increase

The Deutscher Tierschutzbund e.V. would like to achieve a meat tax, the income from which will improve the welfare of livestock. Due to the earmarking, the money would benefit farmers who are willing to change their animal husbandry and advocate animal welfare.

Albert Stegemann from the Union parliamentary group also welcomes the idea of ​​​​the animal welfare association: He also sees the solution in earmarking, because the resulting income “must be used as an animal welfare premium to support animal owners in Germany with the conversion,” said Stegemann.

Increase in VAT as a simple solution

Both the SPD and the Greens advocate raising the VAT rate for meat. This is currently 7 percent – the increase would result in a tax rate of 19 percent.

SPD politician Rainer Spiering is counting on increasing the VAT rate “for the sake of simplicity”. The only drawback: the solution would primarily affect the consumer, but less on meat producers and food retailers, who should also be involved.

There is also opposition from EU budget minister Günther Oettinger: he is of the opinion that the tax increase would not help to reduce meat consumption.

Is taxation idea not legally possible?

Increasing VAT seems like a simple solution, but it is unlikely to bring the expected benefits. The Federal Ministry of Finance conceded that the earmarked use of VAT revenue for more animal welfare is not legally possible.

The general secretary of the farmers’ association, Bernhard Krüsken, is also critical of the taxation model: “Not the tax authorities, but the farmers need funds and support for the further development of animal husbandry”.

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health

Does Muscle Burn More Calories Than Fat? This Really Helps With Weight Loss

Those who want to burn calories and lose weight often start a diet. But sport is also important for success, which is due to the high calorie consumption of the muscles. Building muscle can help with weight loss.

Muscles have a higher energy requirement

Appropriate nutrition after training is crucial for building muscle. In particular, in addition to proteins, the calorie requirement must also be considered – “muscles need 100 to 200 kilocalories more energy per day in order to guarantee the build-up at all

Interesting is the high consumption of kilocalories of muscle mass. However, this is necessary, because the muscles have to be “supplied with blood, supplied, warmed up and ultimately also activated by the metabolic process all day long and that costs energy.” A kilo of muscle mass requires about 50 to 100 kilocalories per day, explains the Froböse.

Muscle also differs from fat in terms of weight: muscle is about 13 percent heavier and therefore requires significantly more energy. The big difference: “Fat is a passive organization.”

Burn Calories: Weight Loss by Building Muscle

The high calorie consumption of the muscles can be taken advantage of. Building muscle is also crucial for losing weight. Froboese explains this in a separate blog post

In it he describes that losing weight is a slow process with many small steps. In particular, he recommends beginners and returnees “start with two cardio and three strength units per week.” He’s not talking about several hours, the main thing is muscle building: “The fact is: If you want to burn excess fat, you have to build muscle.” As a result, losing weight initially stagnates, but the weight may even increase.

Nevertheless, the muscles are important because they help to get to the fat reserves faster. At rest, the body uses very little fat. But: “The more muscle I have, the more calories I burn – even when I’m resting,” he explains. If the body burns more calories in a day than it gets from food, it goes to the fat reserves – and the weight loss process begins.

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Food

Protein Bombs: These Plant Foods Have More Protein Than Eggs

Not only relevant for sports enthusiasts, but for everyone who wants to eat healthily: protein. Proteins have become a popular term, especially due to the fitness trend. Animal foods such as meat and milk are considered protein guarantors. What many do not know: many plant-based foods can compete with them. These are the vegetable protein bombs.

Benefits of plant-based protein sources

An egg has about eleven grams of protein. Not that much at all, considering that proteins owe their name to him.

It is well known that animal foods are harmful to health in large quantities. An egg, for example, contains five grams of fat and up to 280 mg of cholesterol, more than half the recommended daily allowance.

Plant-based sources of protein are a real alternative, not only because of the lack of cholesterol, but also because they fill you up for longer with the high levels of dietary fiber and secondary plant substances.

These are the vegetable protein bombs

But these are not the only advantages of plant-based protein sources. If you use protein sources from plants, you almost automatically avoid factory farming and the associated problems such as animal suffering or exposure to antibiotics. Another advantage of vegetable protein sources is the ecological footprint: the eco-balance of vegetable protein suppliers is generally better than that of animal protein sources. We have compiled a list of the top protein suppliers among plants for you.

Spirulina

Spirulina doesn’t tell you anything? No wonder, the superfood is only slowly making its way into the supermarkets. Spirulina is an alga found mainly in Mexican and partly African lakes. There, the algae have long been valued by primitive peoples for their anti-inflammatory and detoxifying effects. But that’s not all: 100 grams of spirulina contain a whopping 57 grams of protein.

Spirulina, which is considered a superfood, is now being cultivated or bred in a targeted manner. Although the alga is not a food in the narrower sense, but rather a dietary supplement, it is still the protein bomb par excellence. For comparison: Spirulina contains more than twice as much protein as beef.

The green-blue alga has a slightly fishy taste. If you like that, you can, for example, prepare a smoothie with a spoonful of spirulina powder and thus add almost eight grams of protein. Important: When buying spirulina products, you should always make sure that they are sustainably produced and certified.

wheat germ

Wheat germ is also a rather less well-known food in this country. Perhaps you know them from yoghurt or smoothies, for example. Wheat germ is actually – just like wheat bran – a “waste product” in flour production, even though it is very healthy. The oily wheat germ is located at the top of the wheat grain and accounts for only about three percent of the total weight. In addition to many B vitamins, vitamin E and other nutritional values, 100 grams of wheat germ also contain 32 grams of protein.

Overall, wheat germ contains 70 important nutrients, lots of fiber and also a lot of folic acid, which makes them particularly interesting for pregnant women. With their antioxidants, wheat germ also ensures beautiful and healthy skin and a healthy cardiovascular system. Wheat germ* is ideal as an addition to yoghurt, in a smoothie, in a salad or as wheat germ oil*. Wheat germ is high in calories, so two to three tablespoons a day is enough.

Important: Wheat germ is very sensitive to heat, so it should not be heated, boiled or baked, otherwise it will lose valuable nutrients.

hemp seeds

eat hemp seeds? Yes indeed. Competitive athletes have long discovered hemp protein for themselves. The seeds of industrial hemp – so everything is legal, no problem at all – contain many amino acids that the body cannot produce itself, but are very important for muscle building. In addition to this and the reported potency and fertility-enhancing effect, 100 grams of hemp seeds* contain 24 grams of protein, which is exactly as much as beef.

lenses

Lentils, a rather inconspicuous food that has it all. In addition to the many uses of legumes, lentils are also very healthy. Lentils, which, like all legumes, contain a lot of fiber and thus keep you full for a long time, also have a high zinc content, which stimulates the metabolism. In addition, 100 grams of lentils have 23 grams of protein – almost as much as beef – which also has a high biological value, i.e. can be easily absorbed by the body. Lentils are rightly the miracle cure for vegetarians and vegans.

pumpkin seeds

Nuts, kernels and seeds are healthy snacks for in between. They all have one thing in common: they all contain a lot of fat. For example, 100 grams of walnuts contain 65 grams of fat. Pumpkin seeds come off relatively well with their 19 grams of fat. In addition, the tasty seeds also contain all the essential amino acids and 19 grams of protein per 100 grams. The high lysine content also speaks in favor of the pumpkin seeds: lysine is an amino acid that ensures healthy bones and strong connective tissue. Chew on a handful of pumpkin seeds* regularly – your health will thank you.

quinoa

Quinoa: The South American plant is one of the pseudocereals and is one of the healthiest protein sources of all: It contains all the essential amino acids, with the high tryptophan content being particularly noteworthy. Tryptophan is an amino acid that stimulates the production of the happiness messenger serotonin and thus makes eating happy. In addition, quinoa is gluten-free and therefore also edible for people suffering from celiac disease. 100 grams of quinoa contain 13 grams of protein – significantly more than other grains.

Other plant-based protein sources

But that’s not the end of the list of plant-based protein sources. Other high-protein plants are (per 100 grams):
Soy flour – 40 grams of protein
Soybeans – 34 grams of protein
Peanuts – 25 grams of protein
Pine nuts – 24 grams of protein
Pistachios – 23 grams of protein
Peanut Butter – 22 grams of protein
Kidney beans – 22 grams of protein
Chia seeds – 21 grams of protein
Almonds – 20 grams of protein
Oats – 13 grams of protein

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Food

Strengthening The Immune System: Five Good Reasons to Eat More Berries

Strengthen the immune system, eat lean and then they are also good for the heart and the intestines: berries are real power fruits and absolutely essential for a healthy diet.

Blueberries and currants: That’s why they’re so healthy

The little fruits are real superfoods that you should not do without.
We introduce you to the five great benefits of berries.

1. Berries are good for the immune system

If you want to strengthen your immune system, you should definitely rely on berries*! Because the sweet fruits are rich in valuable antioxidants that protect against many viruses, bacteria and free radicals. In this way, they ensure that the immune system is strengthened. Blueberries are of particular note: according to a study by the American Society for Nutrition, 100 grams of blueberries provide five times more antioxidants than the same amount of raspberries – up to 490 micrograms.

Dark blueberries can also do a lot for beauty, because they contain large amounts of vitamin C and vitamin E. Vitamin C* is known, among other things, for driving collagen production, which is responsible for the skin being significantly plumped up becomes. It is most contained in blackcurrants – these contain a whopping 170 micrograms of vitamin C per 100 grams of berries. Vitamin E* is responsible, among other things, for scavenging free radicals. These free radicals are harmful and are caused by smoking, UV radiation or stress, among other things. Other substances in berries that strengthen the immune system are flavonoids, which also inhibit viruses and bacteria. They also support weight loss during a diet*.

2. Berries protect the intestines

Berries* not only strengthen the immune system due to the antioxidants they contain, they are also extremely beneficial for a healthy intestinal flora. A healthy intestinal flora* is always crucial for an intact immune system. If the intestinal flora is attacked, one falls ill more often with influenza infections, for example. Even those who suffer from diarrhea or irritable bowel syndrome can cure themselves with the help of blueberries, as a study by the University of Lund revealed. The tannins and color pigments contained in the blueberries react with proteins in the mucous membranes and insoluble compounds are formed. This forms a kind of protective layer that has an anti-inflammatory and germ-killing effect.

As further studies show, the consumption of wild blueberry juice has a positive effect on bifidobacteria, which have a protective effect on the intestinal flora. These bifidobacteria keep harmful intestinal bacteria, as well as pathogens, away.

3. Berries lower blood sugar levels

Many diabetics ask themselves which fruit they are actually allowed to eat and what they should better avoid in order not to drive up the blood sugar level. In contrast to high-sugar fruits such as bananas, pineapples or grapes, berries* are very suitable. This is because berries have a comparatively very low glycemic index, meaning they have little effect on blood sugar levels.

Once again, the blueberry should be mentioned in the first place: the dark berry is even said to have an antidiabetic effect, i.e. it lowers blood sugar. It is responsible for lowering the general blood sugar level and for getting more sugar into the cells.

4. Berries are good for the heart

In addition to all these positive properties, berries* also increase heart health. In a diabetes study by the American Society for Nutrition, researchers found that blueberries reduced LDL cholesterol, triglycerides, and adiponectin. At the same time, they increased HDL cholesterol, which is considered beneficial to health. In conclusion, daily consumption of blueberries is believed to be beneficial for heart health. You can thus prevent heart disease and lower cholesterol levels that are too high.

Another study shows that vascular functions can be improved by eating berries – in this case, primarily by eating raspberries and blueberries. This makes it easier for the heart to pump blood around the body, which can help prevent heart attacks.

5. Berries are great for dieting

Berries* are also ideal as part of a diet*. For example, you can prepare the berries as a smoothie* or smoothie bowl or mix them in muesli*. The delicious little fruits create a feeling of satiety relatively quickly and they also accelerate the metabolism, which makes the pounds tumble.

Since obesity is often a trigger for various diseases – for example heart disease or diabetes – it is advisable to eat healthily. Berries are perfect for this. The anthocyanins contained in the berries are also very important as they inhibit free radicals. After all, anyone who trains a lot – meaning their body is temporarily under heavy strain – should take care to avoid oxidative stress in the body, which in turn can lead to illness.

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Food

Marjoram: More Than a Spice – The Herb Has This Healing Effect

The aromatic-sweet spice not only tastes delicious, but is also said to have a healing effect. We will tell you here what exactly is in marjoram.

Effect of marjoram: The healing spice is beneficial

Marjoram is even more popular with many cooks than the spicy oregano. Due to the beneficial ingredients, the application is diverse according to spice experts. Marjoram does a lot, especially for digestion. This is what the aromatic herb contains:
Lots of essential oil: As with other spices, the oils are mainly responsible for the aroma, taste and healing effect of marjoram.
Tannins and bitter substances: In conjunction with the essential oil it contains, the tannins and bitter substances in marjoram are proven to fight bacteria. The spice has an antiseptic effect and therefore helps against inflammation and relieves abdominal cramps.
Secondary plant juices: Marjoram supports the body in the production of digestive juices in the stomach, bile and liver.
Vitamin C and zinc: The spice also contains vitamins that can help with colds and all the side effects such as coughs or runny noses.

One spice, many areas of application: marjoram is not only used in the kitchen

Due to the special ingredients, marjoram is not only popular in the kitchen. When it comes to health, many like to use the spice. Whether it’s a loss of appetite, flatulence and stomach problems, a cough or a cold: marjoram has a healing effect on the human body. For example, a particularly aromatic tea can be made from fresh marjoram. Our tip: For one cup, add one to two teaspoons of leaves and flowers to 150 milliliters of cold water, boil, strain and then drink at a pleasant temperature.

Classically, marjoram is a typical meat and sausage spice. Specialties such as liver sausage and black pudding, for example, are traditionally refined with marjoram. Especially in Bavaria, the herb is often used in the preparation of liver dumplings or roast pork. But the spice is also ideal for potato and mushroom dishes and gives every dish a very special taste. It is particularly recommended for use with greasy dishes. Due to the stomach-friendly, digestion-friendly effect of marjoram, you can avoid annoying stomach pains after a large meal.

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Food

Oregano: Much More Than a Pizza Spice – What The Medicinal Plant Can do

In most households, oregano is probably better known as a spice than as a medicinal plant. However, the healing effect should not be underestimated. The ancient Greeks already knew how to use oregano for healing.

Particularly important: the essential oils of oregano

While only the leaves of the plant can be used for the spice, regardless of the growing season, the whole plant is used for medicinal purposes and reaches its best harvest time at flowering time. The tannins and bitter substances of the plant, as well as their essential oils, are particularly relevant for the healing effect. The latter include thymol, carvacrol, cymene and borneol.

Oregano mainly helps against digestive problems (in the stomach, intestines, liver or bile) and respiratory diseases and has a general anti-inflammatory effect in the throat and mouth. In addition, oregano oil is considered to be the most powerful natural antibiotic. The gesundheit.de platform recommends oregano tea (a teaspoon of oregano in a quarter liter of water) for various purposes:
Sweetened several times a day against coughs
Against indigestion, unsweetened after steeping for ten minutes
Against inflammation in the mouth and throat: gargle with tea

Oregano: Let it cook for a long time

Oregano is still very popular for cooking and is used as a spice in Mediterranean cuisine. It is important to note that the spice develops its flavor best after long cooking.

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health

Lose Weight With Cucumber Water, Strengthen The Immune System and More: There Are Seven Benefits in The Brew

Although the brew from gherkins contains a lot of vitamins and nutrients, it is usually thrown away carelessly. We present seven healthy benefits from the all-round talent that you probably don’t know yet.

All-round talent cucumber water: seven interesting and healthy benefits

The preserving classic is rich in vitamins and nutrients. In addition, the cucumber water contains many spices and herbs, such as dill and mustard seeds, which are also healthy.
vitamin C
vitamin E
calcium
zinc
iron
magnesium
potassium
phosphorus
We present seven interesting health facts about cucumber water that you probably haven’t heard of:

#1 cucumber water as a weight loss aid

Summer is just around the corner and you still need to lose a few pounds*: Cucumber water is ideal for this thanks to its ingredients. It is very easy to incorporate into a healthy diet. The absolute calorie killer in cucumber water is the vinegar it contains – this supports digestion and ensures that the pounds break down quickly. This works particularly well with apple cider vinegar*. You should be careful which cucumber water you want to use as a weight loss aid: In general, it is advisable to buy a glass of organic cucumbers and always pay attention to the amount of sugar they contain.

#2 After exercise: A glass of cucumber water

Cucumber water is also highly recommended as a drink after exercise. Since you lose a lot of electrolytes through sweating, you can easily get them back through the cucumber water. Among other things, cucumber water contains potassium and sodium, which the body urgently needs after exercise.

#3 A plus for the immune system

The water from the gherkins is generally suitable for strengthening the immune system*. This is due to the vitamins it contains, including vitamin C and vitamin E. The special thing about it: since the water has a high acid content, it even makes it easier to absorb the vitamins and nutrients.

#4 Inside cleaning

The enzymes contained in cucumbers, the peptidases, are able to split proteins. This is good for digestion when eating meat, for example. They also ensure that the intestines are cleaned because they have a bactericidal effect. Cucumber water also contains probiotic bacteria that are good for gut health. These arise during the fermentation process of the pickled cucumbers.

#5 Healthy for the alkaline household

The consumption of cucumber water also ensures that the acid-base balance is kept in balance. This is due to the base-rich nature of cucumbers. For example, you can counteract gout or rheumatism.

#6 Heartburn? cucumber water!

If you suffer from heartburn*, you should try cucumber water. The vinegar in the water is shown to be beneficial for the stomach. It is particularly effective if you take a sip of cucumber water before you eat.

#7 Cucumber water as an anti-hangover remedy

Those who have overdone it with alcohol often suffer from an unpleasant hangover the next day. But here, too, the cucumber water can help: As after sport, we lack electrolytes when we have a hangover, which can be brought back into balance by consuming the cucumber water. This ensures that you feel fitter again quickly.

Conclusion: Cucumber water as an insider tip for healthy eating

Cucumber water really is a great by-product of pickles and is easy to incorporate into a health-conscious diet. If you can’t bring yourself to drink the water pure, you can also use it as a dressing, marinade or for dips. Because it’s really a shame to throw it away!

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Food

Diet: Can We Eat More in Winter Than in Summer?

Proper nutrition is very important for our body, especially in winter. Why we are often more hungry in winter than in summer depends on several factors.

Reason for the increased feeling of hunger

The outside temperatures drop sharply in winter and also cause our sense of hunger to change. In summer, the heat means that we often feel thirsty and only want to eat light foods such as water-rich fruit or salad. The low temperatures in winter, on the other hand, put a lot of strain on our body: it needs a lot of energy to maintain body temperature.

This was especially the case in earlier times when our ancestors spent most of their time outside, even in winter. The body was often exposed to the high temperatures for a long time, so that it demanded more energy from high-fat and nutritious food. Our body still seems to relate to this phenomenon today, because even if we hardly spend any time outdoors nowadays, many feel more hungry than in summer. The fact that you are more hungry in winter is thanks to evolution.

In order to counteract the increased feeling of hunger, it is important to provide the body with the right amount of vitamins. If it is supplied with all the vitamins and nutrients you need, you normally no longer feel hungry. So try to continue eating as usual and only give the body a supplement of important vitamins.

The main question: eat more or not?

Your first thought might be that some love handles and belly fat can provide natural protection from the cold. This is not the most important protective factor: Above all, your body needs a diet rich in vitamins and nutrients during the cold months.

The body is rarely directly exposed to winter temperatures. Many people spend most of their time indoors in heated rooms, which is why hardly any more energy is used. Also, the amount of sport one does and the amount of work one does in winter does not depend on the time of year for most people.

So the assumption that you have to eat more is not correct. Even if, due to our history, we often have stronger cravings for a substantial meal, we should try to avoid them as far as possible: the extra calories are not needed by the body, so in most cases they only lead to greater weight. So if you don’t want to gain any unwanted pounds until spring, you should rather focus on a diet rich in vitamins.

These bodily processes take place

The body has to maintain our normal body temperature of around 37 °C even in winter. If the outside temperature is significantly lower, it becomes more difficult for the organism to regulate the temperature. After all, energy is required for this

But not only the generation of energy is a cause: The winter appetite is often of psychological origin and refers more to sweet and sugary foods. The reason is obvious: the cold and dark season creates a rather depressed, dreary mood for most people. However, if you eat sugar, a larger amount of tryptophan can get into your brain. There the amino acid is converted to the well-known serotonin. This puts you in a good mood

A dreary winter mood can not only be lifted by serotonin: The University of Texas found out that too low a vitamin D level can also have a negative effect on mood. So that you can be in a good mood in winter without a lot of sugar, it is important that your body is supplied with all the vitamins. It shouldn’t depend on how much sugar you eat.

Healthy eating in winter: tips

One vitamin that can effectively strengthen your immune system is vitamin D. The body normally produces this when it is exposed to the sun. Your body hardly gets enough sun in winter. It is therefore important to eat enough dairy products, fish, eggs and mushrooms, as these contain a particularly large amount of vitamin D. Vitamin C also plays a relevant role: If your vitamin C household is replenished, your body can better defend itself against pathogens. The vitamin is found in particularly high doses in peppers, brassicas and citrus fruits.

In the group of B vitamins, folic acid is particularly important: it effectively strengthens our immune system. If you regularly eat green leafy vegetables, beetroot, legumes or oatmeal in winter, you can cover the need well. Problems with the functioning of the immune system or an increased susceptibility to infections can also be associated with a lack of vitamin A

When it comes to minerals, zinc is particularly important in winter: it helps to maintain the normal function of the immune system. Zinc is contained in relatively high amounts in animal products such as meat, milk, fish and eggs as well as plant foods such as legumes, nuts and whole grain products.

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