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Purple Bread: Purple Superfood Bread!

White bread is demonized by many: not enough nutrients, digested too quickly, and too many food cravings. But that should be over now because Purple Bread is on the rise – a purple-colored bread with the texture of white bread, which is also rich in antioxidants and is digested around 20 percent more slowly than classic white bread. Introducing the new “Superbrot” in purple!

Purple Bread: the superfood bread

Chia seeds, matcha, and goji berries were yesterday: The superfood of the future is purple bread! A bread that looks like it was baked by the Care Bears themselves – but with great ingredients. It consists entirely of natural ingredients and is digested around 20 percent more slowly than white bread – with an almost identical texture.

The Purple Bread owes its beautiful color to the anthocyanins – water-soluble tannins that were extracted from black rice, especially for the superfood bread. Anthocyanins have an antioxidant effect in the body, so they help prevent cancer and heart and circulatory diseases.

The only catch: Unfortunately, the purple bread has no fewer carbohydrates than conventional white bread! The ratio of starch and white flour is not lower in this superfood bread in order to get a special texture.

Vision healthy white bread

The idea for Purple Bread came from nutritionist Professor Zhou Weibiao from the University of Singapore. Since many people all over the world love white bread so much, but often only eat it with a guilty conscience because it contains hardly any valuable ingredients and causes blood sugar levels to rise quickly, the researcher pursued a special vision.

He wanted to develop a bread that was similar in texture to white bread and healthier than it. This seems to have been achieved with the Purple Bread. The first baked superfood bread is not yet available in Germany. But it is only a matter of time before the purple bread finds its way from the Asian to the German supermarket.

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Linseed: Local Superfood

Flaxseeds look inconspicuous at about four to six millimeters long but are filled to the brim with important nutrients. They contain essential omega-3 fatty acids and fiber, which are necessary for good health. A local superfood that can easily keep up with the trendy chia seeds and is a must on the menu.

Linseed: local superfood

Why wait for products from afar when the good is so close. Flaxseeds are considered a local superfood – and with good reason. They are rich in essential omega-3 fatty acids, which play an important role in the formation of nerve and brain cells and contribute to better blood flow. Flaxseeds are generally considered to be the best plant-based source of omega-3 fatty acids.

The small seeds also contain a lot of dietary fiber, which swells the intestines and thus ensures long-lasting satiety and good intestinal health. The mucilage contained in the flaxseed supports the irritated stomach and intestinal mucosa in healing. In addition, the plant-based food scores with a high content of bone-strengthening calcium and vitamin E.

Delicious flaxseeds for any time of the day

Flaxseed can be baked into bread or sprinkled into muesli. The small seeds also taste wonderful as a topping on bread with cream cheese spread or in soups and develop their health-promoting effects. However, it should not be more than two tablespoons of flaxseed per day, as this can have the opposite effect on digestive problems (e.g. constipation).

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“Coconut Oil is Pure Poison”: Professor Warns of the Superfood

Is coconut oil healthy or not? A hotly debated topic and currently a major debate on the Internet. Responsible for this is the lecture of a Harvard professor who urgently warns against the superfood coconut oil and even describes it as one of the worst foods ever. That’s what we think about it.

Coconut oil is currently on everyone’s lips again. A 50-minute lecture on the topic “Coconut oil and other nutritional errors” by Karin Michels, director of the Institute for Prevention and Tumor Epidemiology at the University of Freiburg and professor at the Harvard TH Chan School of Public Health, went viral and reached a large number of people within a very short time People. Due to the spread of the controversial appearance on the Internet, the YouTube video now has over a million views.

What is the lecture about?

With her lecture, Professor Karin Michels would like to clarify all nutritional errors and present the “truth based on the data”. Among other things, it is about coconut oil, which is considered a superfood, with which you introduce your presentation and cause a sensation right from the start.

The key message from Michels is short and sweet: Coconut oil is pure poison. She justifies her statement by saying that the controversial superfood coconut oil consists largely (92 percent) of saturated fatty acids, which raise cholesterol levels and clog arteries; which can lead to heart disease. She refers to the latest recommendations of the American Heart Association (AHA) and accuses the responsible German societies of “always lagging behind the international recommendations”.

“Coconut oil is more dangerous to you than lard”

Coconut oil is consistently recognized as having health benefits, as well as being touted as being good for skin and hair care. For Michels, it’s all “complete nonsense. Coconut oil is one of the worst foods you can eat,” she says in her presentation. There hasn’t been a single human study that shows or confirms any beneficial effects of coconut oil. The reactions in the crowd show the extent of the discussion about the superfood coconut oil with its quite provocative formulations.

The next controversial statement is not long in coming: “Coconut oil is more dangerous for you than lard,” said Michels. She assumes that everyone knows that lard is probably not particularly healthy.

That’s why coconut oil is even worse than lard, according to Michel: the saturated fatty acids in coconut oil clog the coronary arteries and significantly increase the risk of a heart attack, or as she puts it: “lead to certain cardiac death”. Michels urgently warns against the “pure poison” since it does not contain any of the essential fatty acids that our body needs.

There is another boost from coconut oil

After her personal statement on coconut oil and her classification that it is definitely not a superfood, but the complete opposite, she now goes into the classification of fats and differentiates between saturated and unsaturated fatty acids and trans fats. She demonizes butter, lard, coconut oil, and palm fat (saturated fatty acids), but artificially hardened trans fats, which can be found in margarine, for example, are even worse than the controversial superfood coconut oil and the like.

She likes unsaturated fats, including monounsaturated fats like olive and canola oil, both of which are good for heating, and polyunsaturated fats, including omega-6 and omega-3 fatty acids, which shouldn’t be heated. “In particular, we should consume a lot of omega-3 fatty acids,” says Michels. Here she advises above all to use linseed and fish oil.

Are Saturated Fats Really That Unhealthy?

Because saturated fats are straight and have no kinks, they are very close together. Therefore, fats that are high in saturated fat are solid at room temperature. These include milk fats such as butter and clarified butter, but also coconut and palm kernel oil. They are quite insensitive, can be stored for a long time, and can be heated well.

Saturated fatty acids are often demonized and opinions are so divided on hardly any nutritional topic. Michels does not believe in saturated fatty acids, as she emphasizes several times in her presentation. She believes that these fatty acids increase blood cholesterol and clog our heart arteries, which can lead to cardiovascular disease. So far, however, there is no scientific proof of this.

Why we should all eat more fat

Saturated fat is better than its reputation. Recent studies show that these fatty acids are not harmful. You can raise good cholesterol as well as bad cholesterol. When evaluating cholesterol, the quotient is crucial and this is in the green area for high good cholesterol.

The PURE study, published in 2017, examined the connection between the intake of carbohydrates, fats, and proteins and mortality in 135,000 people from 18 different countries. The result: Those who ate a lot of carbohydrates had an increased risk of dying. In contrast, high fat consumption led to lower mortality—this was also true for saturated fats. Cardiovascular diseases were considered separately as the causes of death. However, neither increased carbohydrate consumption nor high fat intake indicated a higher cardiovascular risk.

Saturated fats do not harm us

This is the current status! So far, no study has been able to prove otherwise. A study by Russell de Souza from McMaster University in Canada showed again that the amount of saturated fat in food does not increase the risk of diabetes or heart disease in healthy people, nor does it increase mortality.

Even the DGE deletes the indication that too many saturated fatty acids increase the risk of dyslipidemia and cardiovascular diseases. Instead, the Nutrition Society recommends using health-promoting fats, even if they contain a lot of calories.

Conclusion: Don’t panic! There is nothing wrong with occasionally consuming coconut oil. In culinary terms, it can enrich the kitchen in terms of taste and the same applies here: consume in moderation. Then you don’t have to worry at all and you can even benefit from coconut oil.

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Superfood Quinoa Rice with Quinoa Recipes

Quinoa is a grain that is very rich in protein and is commercially available in different colors. The Inca grains look like rice and are used that way.

What is quinoa?

Quinoa is also commercially available under the names Peru rice or Inca wheat. Quinoa rice comes from South America and actually belongs, botanically, to the goosefoot family, like spinach, for example. Quinoa is used in place of grains in Bolivia, Peru, and Ecuador.

THE VALUABLE INGREDIENTS OF QUINOA RICE

Quinoa is also known as a superfood because it contains many valuable ingredients. It can be particularly useful for vegetarians and can supplement the menu with good minerals and vitamins, e.g. in vegetarian recipes for the summer. But the good ingredients can also convince warm:

1) Quinoa – is a valuable source of protein.

The Inca grains contain all nine essential amino acids, including above-average amounts of tryptophan, the protein that protects us from migraines, depression, and mood swings. The amino acid lysine is the building block of our muscle tissue. Lysine also provides strong connective tissue and can even repair it.

With 14% protein in 100g, quinoa is an ideal food source for athletes and an important source of protein for vegans.

2) Quinoa has a detoxifying effect

Most foods in our modern diet are too acidic. If the acid-base balance is permanently disturbed, this can lead to a lack of energy, chronic fatigue, rheumatism, osteoporosis, and cardiovascular diseases.

The quinoa grain, which contains potassium and magnesium, deacidifies the inside of the cells. This stops inflammatory processes, you regain energy, clearer skin, and firmer nails.

3) Quinoa contains many minerals and vitamins

Inca wheat provides us with above-average amounts of the minerals calcium, phosphorus, iron, magnesium, potassium, and zinc. The superfood can also score with the valuable vitamins B1 and B6. These are important for the tent structure and our immune system.

4) Quinoa keeps blood sugar levels steady

Quinoa contains long-chain carbohydrates. These must first be broken down by the body and therefore ensure a longer feeling of satiety. Due to the slower digestion, the blood sugar level remains constant. Ideal for diabetics.

5) Quinoa is gluten-free

For those suffering from celiac disease or gluten intolerance, quinoa can serve as a grain substitute because it does not contain any gluten.

RECIPES WITH QUINOA – THE SUPERFOOD

The quinoa seeds are versatile and contribute to a healthy diet. The pseudo-grain can be very valuable during pregnancy.
In this country, you get the white, soft, mildly nutty-tasting variety, the black one with a more earthy taste, and the firmer, red quinoa grains.

1) Quinoa Rice Basic Recipe

Wash the grains in a fine-mesh sieve with hot water to remove the bitter taste. Then briefly bring the quinoa to the boil with the spices, cover, and simmer over low heat for 10 minutes, and then leave to swell for a quarter of an hour. The finished Inca rice can be used as a delicious side dish like regular rice or as a filling for vegetables or meat strudel.

2) Puffed quinoas

Similar to making homemade popcorn, in a saucepan, add 2 tablespoons of oil and quinoa seeds (cover the bottom of the saucepan). Put a lid on and heat. As soon as the grains begin to puff, move the pot slightly every now and then. Salt or season like popcorn. The quinoa popcorn tastes slightly sweet by nature.

Puffed quinoas are ideal as a superfood breakfast with fresh, sliced ​​fruit or yogurt, but also as a crunchy garnish or topping on salads or pastries.

3) Fish fillet with quinoa breading

Salt 2 pollock fillets, refine with a little lemon juice, and coat in breadcrumbs. Use puffed quinoas (store-bought or homemade) instead of breadcrumbs. Press lightly, pick out in oil.

4) Vegetarian quinoa summer salad with feta

Cook 1 cup of quinoa according to the basic recipe and let cool.
Meanwhile, peel and chop a small cucumber (from the health food store). Tear a heart of lettuce into small pieces. Toss the pieces of lettuce in a salad bowl along with a packet of crumbled feta cheese and the quinoa seeds.

Prepare the dressing of 1 teaspoon lime juice, 1 teaspoon white wine vinegar, 2 teaspoons olive oil, salt, pepper, and herbs to taste and pour over the summer salad. Serve with toasted bread.

5) Chocolate cake with fresh raspberries

Cook 2/3 cup quinoa as described in the basic recipe and let it evaporate.

Heat the oven to 175 degrees. Meanwhile, combine 3/4 cup melted butter, 1/3 cup milk, and 1 teaspoon vanilla sugar in a stand mixer. Then add two cups of the cooled quinoa and stir in. In another bowl, combine 1/2 cup brown sugar, 1 cup cocoa powder, 1 1/2 teaspoons baking soda, 1/2 teaspoon baking soda, and some salt. Finally, mix everything together and stir until the batter is smooth. Pour into two buttered tart pans and bake for about 40 minutes. Plunge to cool down.

For the topping, whip up 400 ml whipped cream and two sachets of vanilla sugar. Wash 500g raspberries, chop 3/4 of them and fold them into the whipped cream. Spread half of the whipped cream and raspberry mixture on one of the cakes, put the second cake on top, and spread with the remaining cream. Garnish with a few whole raspberries. Covered and kept in the fridge, the gluten-free delicacy stays fresh for at least two days.

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Superfood Chia Seeds with Recipe Ideas

Many are already using the small black granules. But what properties do chia seeds actually have and are they rightly worthy of being called a superfood?

Origin and Origin of Chia Seeds

The granules already existed in the times of the Aztecs and Mayas and were already incorporated into the diet more than 5000 years ago as so-called pseudo-cereals. Chia seeds, which belong to the sage family, have been used for centuries because of their filling properties. The Spaniards brought these seeds to Europe in the 15th century, but by then they were not used as often and were quickly forgotten.

Top reasons to include chia seeds in your diet

  1. The granules contain many good nutrients, including iron, copper, zinc, calcium, and magnesium. From other sources, it is said that the seeds have hormone-regulating, muscle-healing, or immune-building effects.
  2. Due to their satiating effect, they can be taken in combination with other foods due to their neutral taste. This makes you feel full faster and can help you lose weight as well.
  3. There are 8 essential amino acids in the black grains. They also contain about twice as much protein as you think of other grains or seeds.
  4. They can be kept airtight for several years, great to keep. The antioxidants contained in them allow the seeds to stay fresh without losing the flavor in any way.
  5. The superfood can cleanse the intestines and thus support the entire digestion process. Heartburn can also be prevented by swelling the seeds.
  6. When you eat chia seeds, you absorb a lot of water if you soak them first. The body can store this water efficiently and even after consumption, the swelling process of the seeds means that there is nothing heavy in the stomach.
  7. People with gluten intolerance can also use chia seeds. As a gluten-free alternative, it offers a lot of protein, which is also essential for athletes or other people who value a high protein intake.

Recommended consumption of Chia seeds

A maximum intake of 15 g per day is recommended. All the essential nutrients are absorbed just by consuming this amount. The seeds can be used in jams, mixed into muesli, in smoothies, bread, pancakes, ice cream, or yogurt. There are no limits to creativity here. Also as an egg substitute with the addition of almond, rice, or another milk or milk alternative, the seeds can be exchanged for the regular egg in recipes. How do I use the seeds correctly?

The chia pudding

This superfood recipe is probably the most well-known to date.
For 2 servings you need: 4 tbsp chia seeds, 250 ml milk/alternative, any spices and sweeteners

  1. In a bowl, the seeds are mixed with the milk
  2. Place in the fridge for about 2 hours, stirring every now and then
  3. If necessary, refine the chia pudding with the spices and the sweetener before eating and enjoy

The power avocado smoothie

For 2 servings you need: 2 bananas, 500 ml milk/alternative, ½ avocado, 2 tablespoons chia seeds, 2 teaspoons matcha powder, and possibly a pinch of cinnamon

  1. Remove the peel from the avocado and the bananas and cut into small pieces
  2. Now everything can be put in a blender and et voilá you have a fresh and fruity power smoothie

Chia seeds in chocolate pudding

For 2 servings you need: 2 tbsp chia seeds, 4 chopped dates, 2 tbsp cocoa powder, ¾ cup milk/alternative, possibly some vanilla

  1. Soak the dates in a little water for a few minutes
  2. Now you can mix all the ingredients together and the result is a creamy, chocolatey, healthy pudding

The black chia seed granules are popular and can be used individually. They are healthy, provide many good, essential nutrients, and are also great for losing weight. Try it out on the little seeds too. you will love it!

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Superfood Turmeric: How Healthy is The “Golden Spice” Really?

Many positive properties are attributed to turmeric: anti-inflammatory, digestive and health-promoting, to name just a few. The effect of the “golden spice” has been studied – but there is a problem.

Golden Spice: What is Turmeric?

Turmeric is similar to ginger and also belongs to the ginger family. However, it has a very intense yellow color. Hence the name “turmeric” or “golden spice”. The plant, which can grow up to one meter high, mainly thrives in Asia. As with ginger, the root is used.

The typical turmeric taste is often described as “earthy”, “bitter” or “spicy”. In the kitchen, it is suitable, for example, for rice or potato dishes, but also for refining vegetables. Since turmeric contains essential oils, proteins and about 5 percent curcumin, the spice is often touted as a remedy for many diseases. But what about the healing powers of turmeric?

Manufacturers advertise that turmeric can be used in many ways and, in addition to flatulence and a feeling of fullness, should also help against osteoarthritis, diabetes, cancer and Alzheimer’s. Turmeric does appear to have positive effects on digestion and a reduction in the feeling of fullness after eating. However, turmeric has not yet been sufficiently researched as a remedy for diseases.

Superfood turmeric as a remedy: This is what the spice can do

Turmeric has been used in India for 4000 years. Turmeric was considered sacred there and was one of the most important spices. In the traditional Indian healing art of Ayurveda, turmeric is counted among the so-called “hot spices”. These are said to have a cleansing and energy-giving effect.

So far, the plant has been tested almost exclusively in cell culture and animal experiments, using extremely high doses that humans cannot obtain from dietary supplements. The results from the laboratory studies are therefore not directly transferrable to humans.

A few human studies have been carried out, but since these included very small numbers of participants, the meaningfulness of these studies is very limited. In general, dietary supplements such as turmeric are not intended for the prevention or alleviation of diseases because, unlike conventional medicines, there is no evidence of their effectiveness. Although turmeric is said to have anti-cancer, anti-oxidant and anti-inflammatory effects, there is still no serious, scientific standard-compliant study that proves these effects.

Turmeric as a dietary supplement

Turmeric can therefore be used as a dietary supplement, since the curcumin it contains has a stimulating effect on digestion, for example, but it should not be used to combat ongoing complaints. Instead, a doctor should be consulted.

Turmeric as a dietary supplement comes in many different forms: turmeric powder*, turmeric extracts*, curcuminoids*, tablets with additional vitamin extracts* or turmeric oil*. For gastrointestinal problems, flatulence and as an anti-inflammatory, turmeric can be taken as a spice or in the form of dietary supplements and seems to help.

Other effects of turmeric

In addition to its digestive and anti-inflammatory effects, turmeric is said to have a whole range of other effects. If the medical journal Andrologia is to be believed, turmeric can not only flavor food but also help with erection problems. The spice is said to improve blood circulation in a man’s best piece.

Diabetics should also benefit from the golden spice. The ingredient curcumin is said to lower elevated blood sugar levels and contribute to reducing insulin resistance, reports the magazine ScienceDirect

In combination with black pepper, turmeric is said to be particularly healthy: According to a study by the “National Library of Medicine”, pepper is said to improve curcumin absorption in the human body by up to 2000 percent. Thanks to the improved absorption capacity, the spice can develop its abilities even more, according to the researchers.

What is undisputed, however, is that turmeric is a delicious ingredient in various recipes. Probably the most classic recipe with turmeric is the golden milk. With just four ingredients, the healthy hot drink, which is said to have countless positive effects, can be prepared within 15 to 20 minutes.

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Haskap: Is This Siberian Berry The New Superfood?

Haskap is considered the new superfood. We explain what the Siberian fruit is all about and why it is so healthy.

The new superfood haskap: why is the fruit so healthy?

Haskap is considered a new trend fruit and a healthy superfood. But is that true?
The blue berry has a high content of anthocyanins. They ensure that free radicals are bound in our body and thus the body cells are protected from damage. In addition, Haskap also has vitamins C, A and E as well as iron, magnesium, phosphorus and calcium.

According to the consumer advice center, the Siberian fruit is definitely healthy, but our local berries can easily keep up with the ingredients in Haskap. Blueberries, like raspberries and blueberries, also have anthocyanins, a variety of vitamins and minerals. So if you want to do something good for yourself and your health in general, you should regularly integrate a colorful mixture of the different berries into your diet.

This is the best way to use the Superfood Haskap

But how do you use the new trendy fruit? Haskap berries can be eaten both raw and processed. There is now a wide range of products on the market. The berries can be purchased ready-made as jam, syrup, juice or dried.

Of course, the blue berry is wonderful in a fruit salad, in morning muesli or with fresh yoghurt. But Haskap is much more versatile. Processed as mustard, the super fruit can also be enjoyed with hearty dishes and as an eye-catcher for the salad it also cuts a fine figure.

Conclusion: If you are in the mood for new tastes, colorful and healthy cuisine, you should definitely try the Haskap berry and give the superfood a chance.

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Superfood: Do These Foods Actually Work Wonders?

So-called “superfoods” are all the rage right now. It is not always clear which foods fall under this designation and what they actually do.

What exactly is “superfood”?

There is no official definition of “superfood”. In everyday language, the term is used to describe foods with a particularly high amount of nutrients, minerals and vitamins.

The food in question is said to have various positive effects on health due to the ingredients. However, there is usually no scientific evidence for this. The superfood is available in many different versions: the superfood can be purchased in stores as a whole fruit, as seeds, in the form of juices, extracts or powders.

Well-known superfoods are, for example, chia seeds, goji berries, moringa, açai berries, barley grass, papaya, grape seeds or acerola. A more far-reaching limitation also names cabbage vegetables such as broccoli or kale, raw sauerkraut, shiitake mushrooms, almonds, pumpkin seeds, ginger, pomegranates, avocados, turmeric and oregano as “superfood”.

Use of Superfood and Possible Risks

Superfood can be integrated into the everyday diet in many ways. Chia seeds, powder, nuts or berries of any kind can be mixed well into the morning muesli, for example. An idea for starting the day with a superfood is a ginger tea, which you can also refine with turmeric.

You can also make smoothies with superfood – for example with cabbage or berries. You can always snack on roasted pumpkin seeds, almonds or papaya seeds in between meals. Simply serve avocado on bread and then enjoy it with a salad of broccoli, pomegranate seeds, shiitake mushrooms and hemp oil dressing.

If, like about half of the population, you use superfoods in everyday life, you should be careful, despite the healthy diet: the fragmentary scientific research on many superfoods can lead to undesirable reactions. These include, for example, previously undetected allergies, an overreaction to the food or interactions with medications that you are taking. So be sure to clarify any uncertainties with a doctor and always pay attention to a careful dosage of the superfood. You should be particularly careful with extracts: If the exotic superfoods come from abroad, there are often no exact dosage specifications or food controls. As a result, it may contain concentrated substances that can be harmful to health.

Focus on the phytochemicals: Most superfoods contain this

A healthy diet plays an important role not only if you want to lose weight: an adequate supply of all necessary vitamins and nutrients is crucial for maintaining all bodily functions. Superfoods are characterized by the fact that, in addition to many vitamins and minerals, they often contain a high concentration of secondary plant substances.

Some of the most important plant substances are, for example, flavonoids, carotenoids and phytoestrogens. These ensure that the plant appears in different colors: flavonoids color the plant, for example, red, light yellow, blue or violet.

An antioxidant effect is to be expected for the flavonoids. This means that free radicals are scavenged in the body. Inflammation can thus be alleviated, but blood pressure can also be lowered and the immune system strengthened. The carotenoids are said to actively support the cardiovascular system, prevent cancer and also have an antioxidant effect. Finally, the phytoestrogens should be mentioned, which can also protect against cancer and have an antioxidant and anti-inflammatory effect.

Focus on the environment: where does superfood come from?

When the term first emerged, it was primarily used for foods of exotic origin. These include, for example, aronia berries or goji berries; these usually have to cover long transport routes. This means that these superfoods are comparatively expensive and also have a major disadvantage with regard to the environment: long flight routes and sometimes no refrigeration of the food means that the superfoods have a bad climate balance.

In order to grow in a more environmentally friendly way, regional companies have also looked into planting some superfoods here. However, many cannot be grown under the climatic conditions in Germany. So if you buy a superfood in a specialist store or online, you should definitely make sure that you buy an organic product and take a look at the country of origin. If the product is not verified with an organic seal, it may be contaminated with pollutants or pesticides. As an alternative to the exotic superfoods, you can also use other regional foods that contain similar ingredients: instead of the acai berry, you can eat cherries, blackberries or red cabbage just as well.

Other regional “superfoods” are foods such as spinach, flaxseed, currants, walnuts*, oats or millet*. Also from these foods are rich in vitamins and nutrients. The advantage of regional superfoods is that they are cheaper and you not only support regional businesses, but also do something good for the environment.

Suitability of the superfood for weight loss

A high antioxidant potential is attributed to various superfoods. This should help you lose weight faster. A saturation effect, which is advantageous for losing weight, is also advertised. How effective the food really is has not been scientifically proven: any tips are mostly based on personal experience.

Many foods such as coconut or papaya are also said to be good for the skin. They are also said to curb appetite. In general, you can integrate various superfoods into a healthy diet as long as you dose them conscientiously: the regional superfoods in particular provide your body with important nutrients and vitamins.

You should take a closer look at exotic superfoods in particular: promises that the food will help you lose weight are not guaranteed and side effects are often not researched. Basically, it is important for a promising diet to pay attention to a healthy and balanced diet and to exercise accordingly.

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Superfood Avocado: What Happens To Your Body When You Eat It Regularly?

We all know the saying “An apple a day keeps the doctor away”. But does that also apply to the superfood avocado? What happens if you eat them every day?

The avocado is considered a real superfood. But what exactly is the pear-shaped fruit all about? And is she really that healthy? The avocado originally comes from Mexico. It now also grows in subtropical areas such as southern Spain or Israel. Depending on the variety, the fruits of the avocado tree can weigh up to a kilogram and can take on different shades of green.

Avocado: Why is the superfood so healthy?

In contrast to most fruits, the avocado contains hardly any sugar, but a lot of fiber. In addition, the consumption of avocados provides important minerals, including iron, calcium and phosphate. Especially in the vegan diet, the high-fat fruit is used in many recipes due to its numerous nutrients. The avocado is actually a true superfood. The green fruit is especially good for:
The cholesterol level
The cardiovascular system
The care of our skin
According to studies, an avocado a day lowers the so-called “bad cholesterol” (LDL cholesterol), since our body mainly needs unsaturated fatty acids for metabolism. The fatty acids in the avocado are responsible for promoting the “good” HDL cholesterol. This in turn ensures that the LDL cholesterol is removed from the arteries.

In addition, the daily consumption of avocados also makes you happy: it supports the formation of the happiness hormone serotonin.

It’s so easy to integrate the avocado into your diet

Most people know avocados in the form of guacamole, the popular Mexican dip often eaten with chips. On the other hand, if you want to include an avocado in your daily diet, you can eat the valuable fruit pure or prepare it with other healthy foods. Very tasty: sliced ​​avocado with a squeeze of lemon and a pinch of salt. Since the avocado is very creamy due to its high fat content, it is ideal as a butter substitute, in dressings or in smoothies.

For further use, simply cut the avocado in half, deseed and scrape out with a spoon. The crushed pulp can also be enjoyed wonderfully on a rice waffle or as a vitamin-rich bread topping.

Conclusion: The avocado is clearly one of the fattest fruits. Depending on the variety, their flesh contains 15 to 25 percent fat. But this fat consists mostly of unsaturated fatty acids. For this reason, the avocado is an extremely healthy food, despite the many calories (compared to other types of fruit).

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Superfood Oatmeal: This is How They Become a Real Fat Burner – All Day Long

Oatmeal is a true superfood, keeps you full for a long time and can help you lose weight. With this variant you can also boost fat burning.

Oatmeal is considered a superfood – why?

Oatmeal (Avena sativa) is tasty and versatile. As a low-gluten grain, they are also very trendy. They enhance your muesli, add the right bite to patties, can be baked into bread and rolls or provide sweet moments as delicious oatmeal biscuits. Despite their high calorie content, around 350 kilocalories per 100 grams, they can help you lose weight. In addition to the good taste, the crushed cereal grains also contain a lot of healthy nutrients such as fiber, vitamins and minerals.

These healthy ingredients are found in oats
Complex carbohydrates keep you full longer because our body needs more time to digest long-chain carbohydrates. As a result, stomach emptying is much slower and you feel full longer. In addition, the blood sugar level rises only slowly and less insulin is required.
Dietary fibers are largely indigestible food components that swell up in the stomach and bind water. Oatmeal contains about 10 grams of dietary fiber in the form of pectin and cellulose for every 100 grams. These serve as food for the beneficial intestinal bacteria. The German Society for Nutrition (DGE) recommends that adults consume at least 30 grams of fiber per day.
Beta-glucan is a soluble dietary fiber that forms a kind of protective film on the stomach and intestinal mucosa. Studies show that beta-glucan has a positive effect on cholesterol and blood sugar levels. The oat diet has also proven to be very effective for controlling blood sugar levels. The health-promoting properties of beta-glucans from oats and barley have been sufficiently proven in studies. Corresponding health claims (health-related information) have been approved by the European Commission and included in the positive list of permitted health-related information.
Minerals such as magnesium, phosphorus, iron and zinc, manganese and selenium provide the body with an extra portion of important micronutrients.
Vitamins, of which the high content of B vitamins stands out, support important body processes.

This is how oats become a fat burner

To boost your fat digestion, you should include oat bran in your diet, which consists only of parts of the whole oat grain. Oat bran consists of the oat seedling and the outer layers of the endosperm. It is more like a coarse, coarsely ground flour and has a slightly nutty taste. The benefits of oat bran are:
Oat bran contains 15 grams of fiber per 100 grams, which is 50% more fiber than the pressed whole grain oatmeal.
Oat bran also has fewer calories (240 to 330 kilocalories per 100 grams) than oatmeal.
Oat bran contains less fat than oatmeal.
Oat bran contains more beta-glucan than oatmeal.
Although oat bran doesn’t contain all of the oat grain, it has most of the vitamins, minerals, protein, and fiber of an oat grain, but fewer carbohydrates.
Oat bran is not very tasty on its own. But you can refine your muesli wonderfully with it. To increase the protein content here, it is best to combine oat bran with yoghurt, chia seeds or nuts. This automatically reduces the proportion of carbohydrates and you support fat burning. You can achieve an additional fat burner effect by adding spices such as ginger or cinnamon. If you also mix your oat bran muesli with water instead of milk, you save even more calories. But oat bran is also very valuable as a flour substitute when baking bread or biscuits and stirred into sauces.

Tips on buying and eating oatmeal and oat bran

Prefer organic quality: In addition to the health benefits, oat bran is also a very cheap food. Even in organic quality, oat bran remains affordable and long delivery routes are eliminated due to regional cultivation. The consumer magazine Öko-Test repeatedly finds impurities in oatmeal. In addition to glyphosate, these also include mold toxins, mineral oil and nickel. Among the oat flakes rated “very good” all of the first five places were organic products.
Increase fluid intake: Oat bran swells in the stomach, so it also increases stool volume and stimulates bowel movements. That’s why it’s very important that you drink enough fluids, otherwise constipation or, in the worst case, an intestinal blockage can occur.
Increase the amount slowly: You should also slowly get your body used to the higher fiber content, otherwise digestive problems such as flatulence can occur.
Be careful with digestive problems and allergies: If you suffer from swallowing problems or constrictions in the digestive tract, you should avoid oat bran.
If you are allergic to oats, eating oat bran is also not recommended.
If you suffer from celiac disease (gluten intolerance), you can use non-contaminated, gluten-free oats, which must be marked with the crossed-out ear of corn symbol.

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