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Coffee in Italy – strong and sweet

In Italy, the rule of thumb is: After lunch or dinner, only black! If you order a coffee with milk, you have to expect a piqued look from the waiter. Cappuccino and other coffee specialties with milk are therefore often enjoyed in the morning. The “black”, an espresso, is served in the typical small espresso cups and drunk with sugar.

But you can also get an espresso if you just order a coffee; a regular cup of coffee is known here as a “caffé grande”. Italians traditionally like to drink the espresso standing up in a bar and at every opportunity, also in the hustle and bustle of a lunch break before going back to work.

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Food

Calcium Ensures Strong Bones and Teeth

Calcium – we need it for our bones and teeth, everyone knows that. It’s in milk and dairy products, but how do vegans actually meet their calcium needs?

An adult has about a kilo of it “built into” their bones and teeth! Growing children and adolescents in particular should ensure they have sufficient calcium intake. No problem, one would think, since calcium is the fifth most common element in the earth’s crust!

functions of calcium

Calcium strengthens and builds bones and teeth, that much is clear. But the mineral is also indispensable for blood clotting and other functions:

It stabilizes the cell walls
is involved in the transmission of stimuli from nerves and muscle cells,
participates in the digestion of carbohydrates,
is needed to form some hormones and
activates enzymes.
In addition, calcium plays a key role in successfully and constantly regulating the pH value of the body, which is why “overacidification”, which nutritionists blame for countless diseases, does not exist in this sense.

What happens with a calcium deficiency?

If the body does not get enough calcium from the diet, the body overexploits itself in order to maintain all bodily functions: Calcium is released from bones and teeth.

Hence the popular saying “One tooth per child”, according to which mothers lose at least one tooth with every birth because their strength decreases with a low-calcium diet during pregnancy. The bones, from which calcium is released in the event of a calcium deficiency, soften. This condition is called osteomalacia in adults and rickets in children.

Calcium overdose side effects

If you don’t swallow any dietary supplements, you don’t have to worry about overdosing, because it’s not possible to take in too much of the mineral with your diet. Anyone who regularly swallows effervescent tablets or pills with calcium can disrupt their kidney function and form urinary stones.

There are studies that indicate that excessive intake without indication in healthy people leads to higher mortality, for example from prostate cancer or heart attacks. The EFSA (European Food Safety Authority) has therefore set a maximum daily limit of 2500 milligrams.

Daily requirement of calcium

Adolescents between the ages of ten and 19 have the highest calcium requirement. The German Society for Nutrition (DGE) recommends a daily intake of 1200 milligrams, adults should take in 1000 milligrams per day with their diet.

But calcium alone is of relatively little use to the body, it needs the “installation helper” vitamin D, which is essential for calcium metabolism. Your body can produce vitamin D itself from sunlight, only a maximum of 20 percent of it is ingested through food. Stay-at-home pets should also seek advice from their doctor regarding their calcium balance and vitamin D.

To prevent osteoporosis, a stable skeleton should be ensured from a young age, and an optimal supply of calcium is particularly important for this. Even those who already suffer from osteoporosis should not take in more than the 2500 milligrams per day recommended by the EFSA in view of possible further health risks – as the total amount of calcium ingested through food and dietary supplements.

What foods contain calcium?

The daily glass of milk at breakfast in our childhood served to make us “big and strong.” In fact, dairy products are one of the best sources of calcium.

Anyone who does not consume dairy products because there are arguments against milk can also meet their calcium requirements vegan. Some types of vegetables and nuts contain a relatively large amount of calcium.

When calculating the daily intake of calcium, it must not be assumed that the total amount of calcium contained in the food is actually utilized by the body. This depends on many factors, such as vitamin D and the combination of foods.

Oxalic acid from various types of vegetables inhibits calcium absorption, coffee, alcohol, salt and protein promote calcium excretion. It is important not to take in the entire daily requirement of calcium in one portion, because the body cannot use it. Because calcium intake depends on so many factors, it is difficult to give specific recommendations for consumption.

You can use the following information as a guide:
Dairy products offer a lot of calcium, the more concentrated the milk in it, the more.
Hard cheese such as Parmesan can contain around 1200 milligrams per 100 grams, up to 10 times the amount of calcium as the same amount of milk.
Among the vegetables, kale, broccoli, fennel and Chinese cabbage are the frontrunners with up to 250 milligrams in 100 grams.
With nuts and seeds, it is quickly possible to absorb a lot of the mineral if you choose the following varieties: poppy seeds (2500mg/100g), sesame (800mg/100g) and almonds and hazelnuts (200-250mg/100g).
Wholemeal bread also contributes to the supply with 50 grams per 100 grams.

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A Strong Immune System in 5 Steps

Be active instead of waiting: What you can do now!
Especially in the currently tense and unfamiliar times, it is all the more important to give the body what it needs to build a strong defense and stay fit. We have put together five easy-to-implement tips for you on how you can strengthen your immune system quickly and effectively in times of corona and flu.

1. Ferment vegetables

The process of fermentation not only allows you to preserve your harvest, but also brings surprises in terms of taste and health. During fermentation, organic substances are microbially converted by probiotic bacteria and fungi. We’re all familiar with fermented foods – whether it’s sauerkraut, soy sauce, black tea, sourdough, wine, cheese or chocolate.

And what is so healthy about the salt bath for your vegetables? On the one hand, ferment is rich in vitamin C. On the other hand, the fermentation of fresh vegetables retains nutrients and enzymes and the lactic acid cultures that are so important for the intestinal flora are formed. The intestine has less to do because the lactic acid bacteria act like a pre-digestion and thus protect our gastrointestinal tract. Because nutrients are broken down into smaller components, they can be more easily absorbed by the body. To put it simply: A treat for your intestines from which your immune system benefits!

2. Mix golden milk

The miracle roots from Asia have now also made a name for themselves on our supermarket shelves. In the fresh food department, for example, the eye stumbles across ginger shots with lemon and honey, or the eye discovers ingredients for the golden milk on the spice shelf. Turmeric and ginger both come from the ginger family and are a real power duo.

Turmeric is an all-rounder when it comes to health promotion and enjoys an excellent reputation in the world of medicinal products – and rightly so! Because turmeric has a detoxifying, anti-inflammatory and antioxidant effect. The name turmeric, as turmeric is also known, is due to the coloring agent curcumin it contains, which not only gives Indian curry powder – but if you are not careful – hands and textiles an intense yellow-orange colour. Turmeric is said to have a positive effect against a wide variety of diseases or deficiencies and, for example, to help with diabetes, high cholesterol or intestinal problems.

3. Grow sprouts and seedlings

When the garden is less busy during the cold season, you can comfortably grow sprouts and seedlings on the windowsill or in your kitchen. The small nutrient bombs, made from seeds, cereals or legumes, are ready to eat after just a few days, depending on their size, and give you a real vitamin boost. You will find the largest possible selection of sprouts and seedlings in the meine ernte shop and allow you to try them out and get to know your favorite sprouts. In a sprout jar, your seedlings will thrive in just a few days, depending on the variety.

During germination, metabolic processes are stimulated that provide the nucleus with enough power. During this time, the nutrient content is probably higher than at any other time in the growth process. The perfect moment to harness the enormous power of the plant seedling and supply your body with healthy amino acids, B vitamins and minerals such as zinc and iron, as well as secondary plant substances. The best thing about it: The sprouts and seedlings are not only healthy, but also really tasty! The little power packs give every salad, bread or wrap the final kick of freshness. They are also a crunchy, juicy garnish for the palate as an addition to soups or stews.

4. Grow barley grass

Another superfood that you can easily grow in your own home during the cold season is barley grass, also known as smoothie grass. After just over a week, the young shoots of barley are ready to eat and are just waiting to make your smoothies, salads or vegetable juices that little bit healthier. We are happy about the boom in barley grass, the positive effects of which were studied many years ago and are now on everyone’s lips again.
Interesting not only for vegans and vegetarians: barley grass has a very high protein content and contains all the essential amino acids. Other ingredients include iron, vitamin K, various B vitamins including B12, potassium, calcium, beta-carotene and zinc. In addition, barley grass also shines with a high bioavailability, so the nutrients can be easily absorbed in the body. By the way: Fresh barley grass contains important roughage that is lost when the stalks are processed into a powder. Therefore, it makes sense to let the barley grass grow itself, after 5-7 days you can then enjoy the full power of the stalk, for example on the breakfast sandwich.

5. Forest bathing

If you spend most of your time indoors due to work or the temperatures, it is even more important to go outside regularly and breathe fresh air. Many know about the calming and grounding effect of the forest. Forest bathing means spending time in the forest undisturbed, perceiving it intensively with all your senses in mindfulness. Noises, smells and looking at the treetops are proven to be good for the body and not only the forest dwellers are happy if you spend this time consciously still and your smartphone stays in sleep mode. Particularly exciting: Staying in the forest can significantly increase the number of human immune cells. According to studies, the scents of the forest, called terpenes, are among other things significantly involved in this process. Treat yourself to a forest bath and let your soul dangle on a long walk!

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