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These Vegetables are Particularly Healthy – That’s in Them

Vegetables should not be missing from your daily meals due to their high nutritional content and numerous health benefits. However, certain vegetables are even healthier than others. We explain which ones.

Healthy Foods: Watercress is ranked as one of the healthiest vegetables

A rather unusual result: watercress received a full 100 points in the study because it contains all the valuable ingredients and is therefore considered the healthiest type of vegetable. It is also a welcome medicinal plant, which is used, for example, in the traditional Indian healing art of Ayurveda for various diseases and to treat sexual complaints. In addition, it has a very good effect on hyperthyroidism and digestion and regulates blood sugar levels.

Leafy greens: spinach, arugula, or nettle

Dark green leafy vegetables are among the healthiest foods on the planet. In terms of whole foods, these vegetables offer the highest nutritional value per calorie. Spinach, nettle and parsley, for example, contain a noticeable amount of iron, calcium and magnesium and thus have a positive effect on the central nervous system. Green leafy vegetables also include lettuce, iceberg and lamb’s lettuce, dandelion and arugula, which can be eaten up to twice a day.

More power with kale

If it were up to the health value, Grünkuehl should actually be on the menu every week. Cabbage is just as rich in important nutrients and even a small portion of 100 g covers our daily requirement of vitamins C, K and A. Grünkuhl also contains a lot of dietary fibre. Mustard oils, which are responsible for the cabbage taste, inhibit the growth of bacteria and viruses, are said to lower cholesterol levels and protect against cancer – is there anything healthier?

Healthy vegetables: The red pepper should not be missing

The red pepper shares the top spot in terms of vitamin C with the kale. With a small pepper of 100 g, the daily vitamin C requirement is more than covered. The peppers do not only develop their nutrient potential by heating, like kale, for example, but can be eaten as a crunchy raw food snack.

Pumpkin: the supplier of vital substances

Pumpkins belong to the armored berries and are therefore botanically closer to fruits than vegetables. A portion of pumpkin soup and your daily requirement of vegetables is covered. It can be that easy. Pumpkin contains all the important vitamins and is just as rich in minerals. The high vital substance beta-carotene not only provides the colour, but also has a positive effect on our skin and eyes. The orange giant is also good for high blood pressure. Pumpkin season is mainly from the end of August to November. Above all, the trend towards vegan nutrition gave the pumpkin a real boom.

Broccoli: A star among vegetables

Hated by many, dearly loved by some. Broccoli is very versatile. It contains vitamin C, K, A, folic acid, vitamin B6 and B2, as well as the minerals calcium, magnesium and potassium. Even trace elements of iron, zinc and copper can be found in the green vegetables. The nutrients protect against cancer and other diseases and should therefore not be missing in any kitchen.

Carrots as a slimming agent

The carrot, also called carrot, turnip or root are herbaceous vegetable plants and there are up to 300 different varieties in the EU. They are real beta-carotene bombs, just like the pumpkin, which protect our cells and are good for the eyesight thanks to the converted vitamin A.

The sweet potato: An inconspicuous wealth of nutrients

From the outside, you would not think that the sweet potato is capable of such a variety of vitamins. It’s not a potato, it’s a tuber. In addition to vitamins A, B1, B3, B5, B7, B9, vitamins C, E and K, sweet potatoes contain a wealth of minerals. Potassium, magnesium and calcium are particularly important here. The sweet potato helps to take in all the necessary nutrients, especially during pregnancy, and also regulates blood sugar.

The tomato: Simple and so versatile

Low in calories, intense taste, appetizing, digestive – the round vegetable holds true wonders and the positive effects on our body are endless. The plant pigment carotene lycopene is not only responsible for the red color, but also acts as a strong antioxidant, which can reduce the risk of many types of cancer by up to 45 percent.

Legumes: Beans as a superfood

Beans, whether green, black, red or white, belong to the legumes and are a valuable source of protein, especially in a meat-free diet. Vegans can hardly imagine life without this superfood, as they also contain vitamin K, magnesium, copper, phosphorus and iron. Legumes lower blood pressure and cholesterol levels, thereby reducing the risk of heart disease and diabetes.

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Green Tea From The Himalayas: That’s Why It’s so Healthy

The positive effects of green tea on health are undisputed and are backed up by countless studies. Green tea from the Himalayas is of particularly high quality. We’ll tell you why Himalayan tea is so extraordinary and why green tea is generally so healthy and should be drunk every day.

Green tea from the Himalayas: That’s why it’s so healthy

Green tea from the Himalayas: At 800 to 2,500 meters, dry air alternates constantly with humid air, and it is both cool and hot (due to the strong sunshine). In addition, there is a lot of precipitation here during the monsoon, which together with the fog ensures high humidity. The southern slopes of the Himalayas offer ideal, albeit unusual, conditions for tea cultivation.

Green Tea: Numerous Health Benefits

As the German Green Cross explains, the consumption of
Furthermore, regular consumption of green tea can lower cholesterol levels. In addition, the good cholesterol, the HDL, is strengthened by reducing the bad cholesterol, the LDL. And also at

There is even suspicion that green tea may help with liver transplantation due to its antioxidant properties. Also who under one

Green Tea: Protects the heart and prolongs life

Those who drink green tea regularly may be able to prevent cardiovascular diseases and strokes – this is the conclusion reached by scientists from the Peking Union Medical College in a long-term study published in the European Journal for Preventive Cardiology. The European Union’s Community Research and Development Information Service CORDIS also reported on the results. According to this, consuming green tea at least three times a week should help you live longer and be healthier. The long-term study by the Chinese researchers examined more than 100,000 Chinese over a period of seven years, who were divided into two groups – regular tea drinkers and those who rarely consume tea.

The regular tea drinkers were, on average, 20 percent less likely to develop heart disease or stroke, and they were also 15 percent more likely to survive diseases that have been the death sentence for non-tea drinkers. On average, regular tea consumption can extend life by 1.26 years, and tea drinkers develop heart disease or a stroke about 1.5 years later

What the researchers also noticed is that the positive effects of tea on men’s health were particularly evident. Only slight improvements in health were seen in women. One reason for this could be that the proportion of tea-drinking men in the study was significantly higher than that of tea-drinking women. The scientists hold polyphenols in the tea leaves primarily responsible for the life-prolonging effects of green tea*. These are able to reduce inflammation and at the same time act as antioxidants

Green Tea: Can It Protect Against Cancer?

There is also evidence that green tea can protect against cancer. In an overview study authored by researchers from the Cochrane Collaboration, the scientists looked at a total of 142 studies on the effect of green tea on the prevention of colon, lung, breast, prostate and other types of cancer. However, the results are mixed.

In some studies, there appears to be a link between reducing the risk of developing cancer and consuming green tea. The scientists blame the antioxidants found in the substance epigallocatechin gallate contained in tea for this. These antioxidants inhibit free radicals in the body that have harmful effects. This means that oxidative stress is avoided, which damages the cells and thus causes cancer cells to develop.

Weight Loss: Lose weight with green tea

Regular consumption of green tea* can also have a positive effect on weight. A study published in the Journal of Nutritional Biochemistry links green tea drinking to modest weight gain.

In the animal experiment, mice were given particularly high-fat food for eight weeks, which made the animals overweight. The control group continued to receive normal food. The highlight: Half of the mice in each of the two groups were given two percent green tea extract

The surprising result: the mice that had the green tea extract in their food gained an average of 20 percent less weight than the mice that did not consume any green tea. They were also shown to have lower insulin resistance. Green tea also had a positive effect on the intestines: the intestinal wall was less permeable, which increased the health of the microbes in the intestine. Since the study is an animal experiment, the results cannot be extrapolated to humans without further ado, so further studies must be carried out.

Beauty: Green tea’s positive effects on the skin

As reported by the Saarland University Hospital, the flavonoid epigallocatechin gallate contained in green tea is able to have a positive effect on skin damage caused by UV radiation. Green tea also proves to be a tried and tested remedy for some skin diseases, especially if they result in vasodilatation and reddened areas of the skin.

Furthermore, green tea can also counteract the natural aging of the skin if it is processed in creams. Studies have shown, among other things, that green tea can increase the thickness of the skin in older people when used locally. An increase in keratinocytes in the skin could be proven, which play a role in inflammation, the immune system and the self-healing of the skin – and also in the self-protection of the skin from harmful UV radiation.

Another study concludes that green tea may help with acne. For example, the administration of green tea extract reduced inflammation on the nose, forehead and chin. However, according to the researchers, further studies are needed to make precise statements about the effect of green tea on acne.

How to recognize high-quality green tea

You can tell whether green tea is of high quality by looking at a few characteristics. If these aspects are given, it is most likely a high-quality green tea, according to the eco-magazine Waschbär*. It is important, among other things, the cultivation

What makes green tea so striking is its so-called “noble bitter note” and at the same time a fresh taste, which is caused by the tannins it contains and the secondary plant substances catechins. At the same time, green tea should always taste sweet, which is caused by the polysaccharides and amino acids it contains. Furthermore, minerals, essential oils and the flavor umami also play a role, which is considered the fifth flavor. Umami is described as hearty and aromatic and has a weakening effect on the bitter substances in green tea, making it more digestible in terms of taste. If one considers the aspect of green tea, the best quality tea is fetched from the tea fields with the so-called “first flush”, which is the first harvest after the winter. After that, the tea is harvested about five more times in the same year, but it no longer comes close to the taste quality of the first harvest. If a tea is labeled “Blend”, it is a mixture of leaves from different harvests.

After harvesting, the tea leaves are processed and go through a number of work steps: after the leaves have withered, they are heated, for example steamed or roasted. Heating stops the fermentation and seals the leaves so the flavor and healthy ingredients don’t escape. The leaves are then rolled so that the tea tastes more aromatic when brewed. When processing, it is important for the quality if as many work steps as possible are carried out by hand, as they are more careful than if the tea leaves are processed exclusively by machines. If the tea is processed manually, this is usually stated on the package, as this is an absolute sign of quality. Finally, it is also important that the tea is as fresh as possible. If the leaves are stored for a long time, they lose both flavor and healthy ingredients. However, there are a few types of tea that only become really high-quality through long storage.

Conclusion: Green tea from the Himalayas has many health benefits

Green tea has countless health benefits that have been confirmed in many studies. Green tea from the slopes of the Himalayas is particularly recommended, as it is considered to be of particularly high quality and tasty due to the external conditions.

In order to get green tea of impeccable quality, you can consider a few aspects of green tea production. Among other things, you should consider cultivation, taste, harvest, processing and freshness. You can ask about these aspects on the packaging or directly from your tea retailer – tea that is organically certified is generally recommended. Green tea can contribute a lot to our health – the miracle tea has a positive effect on this, among other things:

lowers cholesterol and blood sugar levels
helps the liver
protects the heart and against strokes
can prolong life
can protect against cancer
helps with weight loss
can have a positive effect on the skin

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No Low Carb: That’s Why You Shouldn’t do Without Carbohydrates

The low-carb diet is neither healthy nor effective: numerous researchers have proven this in a large-scale study. But cutting out carbohydrates can actually have harmful side effects.

Low-carb has no benefits, my science experts say

“Weight loss in people eating a low-carb diet is not very different from weight loss in people eating a balanced carbohydrate diet,” writes study lead author Celeste Naude of Stellenbosch University in Cape Town.

The researchers also monitored the diets for their effects on changes in heart disease risk and increases in LDL cholesterol (so-called “unhealthy” cholesterol) over a two-year period. The result: There were few if any differences between the diets. “Both in patients with and without type 2 diabetes,” explained Naude.

The German Diabetes Society (DDG) also explained in advance of the publication that low-carb is neither the best nor the healthiest form of a diet. The DDG stated: “Since December 2021, the motto for diabetics is that weight loss strategies should be based on individual preferences

Even as a preventive measure, “low carb” is not an option

The result of the review was already foreseeable in advance. Several previous studies from previous years produced comparable results. The result was almost unanimous: “There is no difference between losing weight with low-carb or high-carb.” obese subjects after 12 months comparable to that of a low-fat diet.”

With regard to obesity and diabetes prevention, the low-carb diet does not seem to be really suitable. The research group of the American cardiovascular society National Lipid Association (NLA) wrote in a journal in 2018: “Based on the verified evidence, low and very low carbohydrate diets are not superior to other dietary approaches for weight loss.”

The statement accompanying this opinion stated that there would be little data on long-term efficacy and safety. American researchers have a similar opinion. “Physicians are encouraged to consider the findings discussed in this scientific opinion when advising patients on low-carb diets.”

“The side effects of the low-carb diet are only now becoming public,” said the former DGE President

Professor Stefan Lorkowski, Head of Nutritional Biochemistry at the University of Jena, wrote in the medical journal “It is attractive, but naive to believe that simply changing the ratio of carbohydrates and fats is sufficient. Rather, it depends on their nutritional quality and, above all, their energy balance.”

Professor Alfred Wirth agrees. The former president of the German Obesity Society explained: “Almost all studies show that a low-carb diet is not superior and that the energy deficit is particularly important when it comes to weight loss.” Both researchers criticize the increase in LDL cholesterol in particular in low-carb diets as critical to health.

The former President of the German Society for Nutrition (DGE) Helmut Hesekers already criticized in 2019: “The long-standing demonization of carbohydrates is suddenly exposed by trendsetters as a big mistake. Atkins, South Beach, Hollywood Star, Mayo, Logi and Paleo diets – evolution or Harvard – are not only exposed as ineffective, worse: Instead, long-overlooked or denied side effects such as bad breath, muscle cramps , nausea and headaches came to the fore.”

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Beetroot Against Cancer? That’s What Experts Say About The Red Tuber

Vegetables called beetroot are grown all year round. However, October is still the main harvest time. The tuber comes in different colors and shapes. Whether round, cone-shaped, dark red, yellow or white, the palette is large. The beet also varies in taste depending on the variety. The classic red tuber is characterized above all by a sweet, slightly earthy aroma.

Why is the red tuber so healthy?

The beetroot is actually very healthy and is rightly part of a balanced and healthy diet. It is full of important vitamins and minerals such as magnesium, calcium, iron and vitamin C. It is also rich in folic acid, which makes it a valuable vegetable, especially for pregnant women. Among other things, folic acid is responsible for the formation of new cells and prevents iron deficiency, as it also promotes the formation of red blood cells. In addition, the red root vegetables are very high in nitrates, which can temporarily lower high blood pressure.

Not only does it contain many important nutrients, beetroot can also be used in many ways in the kitchen. It is best to pre-cook them so that the earthy taste wears off. To avoid losing too much of the ingredients, it is advisable not to peel them before cooking. After cooking, it’s easy to remove the skin with a knife. However, you should wear gloves when doing this, as the red dye is difficult to wash off again.
Now there are no limits to your imagination: as a soup.

What’s the truth: Can beetroot prevent cancer?

Although the red root vegetable has so many positive properties and is particularly healthy because of the antioxidant effect, its effectiveness against cancer has not been confirmed. Scientists and doctors also warn against making one-sided “anti-cancer diets”. Rather, the unbalanced nutrition of such diets leads to nutrient deficiencies and weight loss.

If you already have cancer and are undergoing therapy, nutritionists recommend eating a wholesome diet.

Beetroot is actually a real regional superfood that should not be underestimated. Not only pregnant women or people with iron deficiency should therefore put the red tuber on their plates regularly.

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Extremely Unhealthy Sweetener? Experts Advise to do Without it Completely – That’s What’s Behind it

Many people like to use sugar alternatives. Sweeteners are particularly popular. But appearances are deceptive: despite their good reputation, sweeteners harbor many health risks.

Risks of sweeteners: Experts advocate complete avoidance

According to the World Health Organization (WHO) and the German Society for Nutrition (DGE), less than ten percent of the daily energy intake should consist of sugar. Many people often consume far more sugar than they should and switch to artificial sweeteners, which, at first glance, appear to be a good alternative. But the chemical sugar substitute can cause unpredictable physical problems. Experts like Dr. Mark Hyman, doctor and best-selling author of the New York Times, even advocates a complete avoidance of any sweeteners.

Sweeteners are synthetically produced or natural substitutes, for example from sweetener plants for sugar, which are a lot sweeter. Sweeteners do not provide any food for caries-causing bacteria because they are not metabolized by the oral flora. Aspartame, stevioglycosides and sodium cyclamate are examples of sweeteners found in foods. Sweeteners have no or few calories, but taste about 10 to 13,000 times sweeter than sugar. Sounds very tempting, but is not really healthy.

However, sweeteners are very often confused with sugar substitutes. Sugar substitutes are – in contrast to sweeteners – suppliers of energy. They contain 2.4 calories per gram, making them about half as “heavy” as sugar. The substitutes and also sweeteners are well suited for diabetics because, unlike sugar, they do not affect insulin and blood sugar levels.

That’s why sweeteners are so bad for you

Researchers looked at the consumption of low-calorie sweetened beverages in a study that found it was associated with higher total energy and sugar intake in children. Using 7,026 children who participated in the National Health and Nutrition Examination Survey over five years, the researchers were able to evaluate nutrient intake from sweetened beverages compared to water consumers.

According to this study, sweetener consumption was associated with more total calories and added sugars. Based on this finding, researchers question the benefits of low-calorie sweetened beverages for weight management in children and adolescents. Large amounts of sweetener can thus change the entire metabolism and promote unfavorable weight gain, even if the sweetener itself contains almost no calories.

Since the composition of the intestinal bacteria changes as a result of the artificial sweeteners, weight gain can occur. Regular consumption of sweeteners also increases the risk of high blood pressure, diabetes and heart disease. Sweeteners are also laxative, addictive, and can trigger migraines and skin rashes. And they are also suspected of being carcinogenic. So it seems the healthier option is to stick with “real” sugar and reduce sugar intake to a healthy amount.

Omit sweetener: These delicious sugar alternatives are available

While most properties of sweeteners are certainly compelling, over-consumption can lead to serious side effects. Therefore, you should not overdo it with the low-calorie sweetness and rather use natural sweeteners such as agave syrup or honey.

For many foods that contain sweeteners instead of sugar, you might choose the sugar variant, such as herbal candies or soft drinks. If you generally feel like eating something sweet and also want to do something good for your health, then simply grab an apple or a banana instead of unhealthy snacks or use agave syrup, maple syrup or coconut blossom sugar instead of sweeteners.

Other foods that do not contain any harmful sweeteners and still taste sweet:
dates
raisins
honey
dried fruit
bananas

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Curious: Noodles For Breakfast – Why That’s Healthy

Have you ever eaten pasta for breakfast? If not, then it’s about time, because “Breakfast Pasta” can be really healthy and is becoming a trend.

Are pasta healthy?

There is no general answer as to whether pasta is healthy, as pasta can be made from a wide variety of ingredients. Accordingly, the different variants also have deviations in the area of ​​nutritional values ​​and calorie quantities. The only thing they have in common is that all noodles provide a lot of energy due to their high carbohydrate content.

Wheat flour or durum wheat semolina are mainly used for light-colored noodles, while egg noodles are based on a relatively large amount of egg. Dark pasta is usually made from whole wheat flour. There are also glass noodles, which consist almost entirely of starch.

In this country you can find pasta made from durum wheat semolina or egg noodles in the supermarket. 100 grams of durum wheat noodles provide 330 calories. Alternative whole grain pasta, which contains more fiber, iron, vitamins and magnesium, is healthier. The noodles are not fattening, especially the sauces make them unhealthy.

But: Noodles for breakfast – why can that be healthy?

A German breakfast often consists of sausage and cheese or a bread roll with butter and jam. However, more and more people are actually eating pasta for breakfast.

The advantage here is that the pasta dishes are available in a wide variety of combinations. That makes the breakfast versatile. If you also choose pasta or noodles made from legumes, you can provide your body with important fiber in the morning.

It’s healthy and keeps you full for a long time. In addition, digestion is stimulated. The pasta can be combined for breakfast with a home-made tomato sauce or green pesto. But scrambled or fried eggs also make the pasta dish look a little more like breakfast.

Reheated pasta has fewer calories

If you want to have noodles for breakfast in the morning, you should warm up the pasta from the night before: warmed up noodles have fewer calories than fresh ones. The starch in the noodles is not completely broken down in the small intestine, a small part passes through it undigested. This starch is called resistant starch and is part of the dietary fiber.

It is only processed by the bacteria in the large intestine. This resistant starch is produced, among other things, when heated, starchy foods such as pasta cool down. The calorie content of resistant starch is only half that of digestible carbohydrates. This ensures that reheated pasta is lower in calories.

In addition, the fatty acid butyrate is formed during the digestion of resistant starch. This is an important source of energy for the mucosal cells of the large intestine. It can help prevent inflammation and strengthen the intestinal flora.

Conclusion

With a pasta breakfast, you can make good use of leftover pasta, provide your body with fiber and start your day well-nourished.

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Make Your Own Colors – That’s How it Works!

A guide to making your own paint. So you can produce colors yourself naturally, quickly, and cheaply. And that sustainably and without chemicals, with food from your own household!

Step by step to your own color: Producing natural colors is very easy and doesn’t take much time or money. You can store homemade food-based paints in the fridge for a few days and use them as you like during that time. The big advantage: They are naturally degradable and contain no chemical components.

1) What are colors made of?

Colors consist of three main components: pigments, binders, and solvents. Many substances that are suitable as basic components for DIY paint production can either be purchased cheaply in hardware stores (acrylic binder, white glue, etc.) or can be made in your own kitchen using simple household products.

2) Gain color pigments

Pigments can be obtained from food colors, which are available in pharmacies, or made from the food itself. You can see which food you use to achieve which color in the table below.

3) Egg as a binder – egg tempera

You can use egg tempera to bind your paint. For this, egg yolk, oil, and water are mixed together in the same ratio. The amount of oil and water can vary (less oil and more water can be used).

Any vegetable oil can be used as an oil. However, linseed oil is particularly suitable because it dries quickly. The color pigment is then worked into the mixture of egg and oil until the desired color is achieved.

To avoid lumps, small amounts of the pigments should be worked in one at a time. If the shade is too intense, the mixture can be diluted with water. Such paints from egg tempera are well suited for painting.

4) Flour as a binder

As an alternative to the egg as a binding agent, you can also use the top household remedy flour. To make such so-called paste paints, you have to heat 2 tablespoons of flour in a saucepan with 400 to 500 ml of water and bring it to a boil. Make sure to stir constantly to prevent lumps from forming. If there are any lumps, you can simply pour them off through a sieve.

Alternatively, you can add the flour directly to the colored juices. However, you have to mix this mixture very thoroughly. The more heat, the fewer lumps will form. The pigments can be incorporated into the mass once it has cooled. Again, water can be added to get lighter shades. Paints made with flour as a binder can be used well as finger paints.

5) Milk as a binder

Instead of flour and egg, you can also use dairy products as a binding agent. For such a color, which uses casein as a binder, a tablespoon of quark (alternatively milk or condensed milk) is mixed with pigments in the same ratio.

You can then stir a small amount of water into this mixture. You can then use water to correct the color tone you have achieved afterward. This color is suitable for painting walls and artistic painting.

6) Starch as a binder

To make cornstarch-based paints, cornstarch and baking powder are mixed together in equal amounts. Then twice as much vinegar is added. Then food colors or natural colorants (see table) are added. Such starch-based paints are particularly useful as water-based paints.

At a glance: This is how you can make colors yourself

To make your own paints, you’ll need things you probably already have at home. So it’s a perfect DIY that doesn’t even require you to leave the house and buy special materials. All paints consist of three elements – pigments, binders, and solvents.

You can always use water as a solvent. You can find the right home remedy as to a basis for the pigmentation of your desired colors in the table above. As a rule, different ingredients lead to the goal there, so there is a high chance that you have one of the foods you need for your favorite color at home.

You have four different classic baking ingredients to choose from as binding agents: egg, flour, milk, and cornstarch. This depends on the purpose for which you want to produce the paints. The egg is suitable for classic painting, flour for finger paints, milk for both classic painting and painting walls, and cornstarch for making watercolors.

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Acai Berries: That’s Really Behind The Superfood

Since the American talk show host Oprah Winfrey presented the small, dark blue acai berries in one of her shows, there has been a real hype in America. Hollywood stars rave about the miracle berries, which are said to make love handles disappear and erase wrinkles.

Acai Bowl (a mix of acai puree with bananas and other ingredients) is the new hot dish. One bowl a day and the ugly duckling turns into a slim supermodel swan. And while we’re at it, the berries are said to heal almost all diseases – cancer, AIDS, all age-related problems and metabolic problems included, of course. After all, the palm fruit comes from the Amazon region, where numerous previously unknown herbal remedies are suspected. All good reasons to suspect that the acai berry is a real superfood – which is also proclaimed the savior of the rainforest.

But is there really so much truth in these claims? Or is that just much ado about nothing after all?

Acai berry: what exactly is it?

Acai (correctly spelled Açaí, pronounced Assa-i) are the fruits of the South American Euterpe oleracea, the cabbage palm. An acai berry is therefore a drupe that has been used as a food in its natural range for centuries. The approximately one to two centimeter large, blue-black fruit grows in the up to 25 meter high crown of the cabbage palm.

The acai palm is native to the Amazon region. There it grows mainly in tidal brackish swamps and flood plains. The main agricultural deposits are in Brazil, in the Amapá and Pará regions. The palm formed several slender trunks with the typical “palm fronds” as a crown. About 90 percent of an acai berry consists of the core, and only the fleshy skin is processed and eaten. The taste isn’t for everyone either, with descriptions ranging from fruity-chocolaty to bitter-astringent.

Processing of the berry mostly as acai powder

In Germany, as in the rest of Europe, fresh Acai is not available, and frozen berries are very rare. Sometimes there is frozen fruit puree, but mostly the dark blue fruits are offered in powder form. Why actually? Well, the harvest is manual work and the fruits are very sensitive and cannot be stored very well. To pick the berries, plantation workers use foot slings to climb up the smooth trunks of the palm tree, as the acai grows at the very top. They are collected early in the morning in a basket that holds around 14 kilograms, and from midday the berries are sold on the market or processed into acai juice or puree in a factory. Anything that isn’t sold by evening has to be thrown away, otherwise the berries will go moldy or rot. The fruits would not survive a multi-day transport to Europe by ship.

Freezing them whole doesn’t make much sense either, as the main ingredient is the core. Therefore, the acai berries are washed, heated, cored and pureed. In South America, the juice is enjoyed fresh or frozen as a sorbet. For the European market, the puree is dried into powder (this reduces transport volume and weight and extends shelf life) or deep-frozen and preserved.

Hyped super breakfast: acai bowl or smoothie

Brazilian women are considered to be consistently beautiful women. Her secret recipe, it is said, is the Acai Bowl. In the original version, acai fruit puree is mixed with guarana and sliced ​​bananas. The mix is ​​designed to boost metabolism and prevent wrinkles. Stars and starlets swear by the Acai Bowl, and in this country too it is increasingly regarded as a super breakfast.

It’s also very easy to make: Take acai puree, one or two sliced ​​and frozen bananas, add other berries or fruits to taste, coconut milk, milk or milk substitute, agave syrup or honey. Put all the ingredients in a blender and puree finely, pour the puree into a bowl and garnish, done.

Sounds like an acai smoothie? In principle, it is, just for spooning. Not-so-creative cooks can get inspiration from ideas and examples on the internet. Incidentally, it also works with acai powder, just not as well as with the frozen puree.

Healthy supermodels thanks to Acai Bowl?

Brazilians and Hollywood stars swear by it, and after all they are slim and beautiful. In addition, the manufacturers of tablets, capsules and other products with acai powder promise that they have studies that prove this effect. In fact, in a 2011 study, researchers were able to demonstrate positive effects of acai on blood pressure, cholesterol levels and blood sugar levels in overweight people.

So grab the Acai Bowl, get set, lose weight and reduce wrinkles and the risk of cancer at the same time? Unfortunately, no. A meta-analysis of acai studies shows that all of the supposed evidence (with the exception noted above) has not been researched in humans. Cell cultures in test tubes, mice and rats are simply not reliable proof of the effects of the fruit. That is why the judgment of the US health authority is rather negative.

Healthier than local soft fruit?

The berries have a lot of omega-3 fatty acids, many vitamins and minerals. The dark dyes also contain valuable antioxidants such as flavonoids. Dietary fibers in the edible peel ensure a higher feeling of satiety. In the regions of origin of the acai, even children get the fruit puree and are therefore more relaxed and healthier. At least that’s what the Brazilians say.

So yes, acai berries are healthy – just like any other dark colored soft fruit. By the way, local blackberries and especially blueberries contain about the same amount of vitamins and minerals, but also significantly more antioxidants.

The acai as (alleged) “savior of the rain forest”

The rainforest is definitely one of the areas most threatened by environmental degradation. Trees are felled by the hectare: for the extraction of tropical timber, as pasture for beef production, for the cultivation of (genetically modified) grain, for the exploitation of natural resources. For the acai harvest, on the other hand, no trees have to (and may not) be felled. The cabbage palm grows in swampy areas that would otherwise be difficult to cultivate. And the ever-increasing demand for the small, dark blue fruits ensures a secure income for the residents of the regions of origin.

The very dubious sustainability

Well, no trees have to be felled for the cultivation, which contributes to the preservation of the rainforest. Due to the geographically limited cultivation areas, the farmers benefit from the enormously increased demand. Monocultures and factory farming in Brazil can be pushed back somewhat. Compared to other superfoods such as goji berries or pineapple, this sounds almost heavenly and sustainable.

It’s just stupid that a few other facts about the ecological balance are swept under the table:
The long way of transportation. Acai come from South America and don’t grow anywhere else. That means they’ve traveled halfway around the world before they can be bought here. Not exactly environmentally friendly.
The processing. The harvested berries spoil quickly. This requires processing within 36 hours, and this requires a lot of energy because the fruit is washed, heated, cored and pureed by machine.
The cooling or drying. The processed berries don’t last long either. So that they can be sold in Europe at all, the puree must either be dried into a powder – or deep-frozen and transported with a cold chain. Both consume a lot of energy.

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Lifestyle

Flexitarians: That’s What Makes Them Special

Flexitarians eat vegetarian food, but not always. Here you can find out what makes this type of diet special and what advantages the mainly plant-based diet offers.

Flexitarians – what is that?

Flexitarians are people who eat mostly vegetarian food, but on rare occasions also eat meat. So the word is made up of “flexible” and “vegetarian”. Most of the meat that flexitarians eat is from animals that have been raised organically, appropriate to their species.

According to a survey by the Society for Consumer Research, more than a third of German households say that they consciously reduce their meat consumption. These people can also be called flexitarians.

A vegetarian or vegan diet is the most ecological way to eat. But if everyone eats less meat, the environment gains more than if only a few people live 100% consistently meat-free. You can therefore be proud of your flexitarian diet: it is already significantly more sustainable than those with average meat consumption in Germany.

Flexitarian always works

As a flexitarian, you would only eat meat in certain situations, e.g. at family celebrations or other invitations or on vacation. If you set yourself clear rules as to when eating meat is an option for you – meat only from species-appropriate husbandry, only on a certain day of the week or only from grandma – it will be easy for you to stick to your principles. In addition, self-imposed principles help you to consume significantly less meat in the long term. If at some point your principles are no longer enough for you, you can of course further reduce your meat consumption at any time.

Flexitarian nutrition for better animal husbandry

High-quality organic meat is more expensive than the discount meat from factory farming. You can still afford it if you only buy meat on special occasions. As a flexitarian, you can afford meat from organic animal husbandry on a small budget. This means that the animals have more space to roam, are not given preventive antibiotics and are fed organic feed. As a flexitarian and critical consumer, you support better animal husbandry.

Flexitarian diet is healthy

A varied diet is healthy. This can be achieved both with and without meat. For flexitarians, the varied diet is particularly easy to achieve, as they often consume very consciously.

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Food

Bitter Substances: That’s Why They’re so Healthy

Bitter tasting foods are not very popular with many people. However, the bitter substances it contains have a very positive effect on our health and can prevent numerous diseases.

What are bitter substances?

As the name suggests, the key characteristic of all bitter substances is their bitter taste. They are found in many different plants and are often used in herbal remedies. Bitter substances are generally said to improve blood circulation and digestion and to stimulate the appetite. They also have an anti-inflammatory and antibacterial effect.

Foods that provide you with a considerable amount of bitter substances are e.g.:
chicory
artichokes
grapefruits
iceberg lettuce
Spices, such as ginger, fennel, cinnamon and cardamom
Medicinal herbs such as yarrow, hops and dandelion
Bitters are also available as dietary supplements and can be swallowed as pills and capsules. However, this is not recommended, as the positive effects are largely triggered by chewing the food in the mouth. Even the bitter taste that we perceive through our tongue has a digestive effect and stimulates the production of gastric juices and bile.

Bitter substance cynarin for liver and bile

The bitter substance cynarin is found in large quantities in artichokes and has many positive effects on health:
The bitter substance promotes the formation of bile and thus stimulates digestion. Cynarin is an effective remedy, especially for bloating, flatulence and other digestive problems.
Cynarin has a protective effect on the liver. It may even support the regeneration of liver cells. However, this has not yet been scientifically clarified.
There is evidence that regular use of Cynarin lowers LDL cholesterol and helps raise “good” HDL cholesterol levels. With its antihypertensive effect, the bitter substance therefore plays an important role in the prevention of arteriosclerosis.
You can get cynarin by eating artichoke hearts. If you don’t like them, you can also add the substance in the form of extracts or as artichoke juice.

The bitter substance in grapefruit: naringin

The bitter substance naringin is mainly found in grapefruit and pomelos. If it is broken down in the stomach, it produces the secondary plant substance naringenin. This is associated with a number of positive health effects:
Like all flavonoids, naringenin is also said to have an antioxidant effect. Antioxidants neutralize free radicals in our body, which allows them to protect us from oxidative stress and the diseases that result from it.
Naringenin also has a cholesterol-lowering effect and thus prevents cardiovascular diseases.
Like all bitter substances, naringin also has positive effects on our digestive system. There is even evidence that naringenin can prevent colon cancer.
Note: Taking naringin with some medicines may make them less effective. In such cases, talk to your doctor beforehand about the extent to which eating grapefruit is safe for you.

Lactucin as a natural pain reliever

Lactucin is found in many bitter-tasting leafy greens, such as iceberg lettuce, endive, radicchio, chicory, and frisée. The bitter substance has a calming and anti-inflammatory effect. In addition, studies prove the positive effects in neurodegenerative diseases. There is evidence that lactucin promotes the growth of nerve processes.

Lactucin also has a strong pain-relieving effect. In an experiment in which the bitter substance was administered to mice, it came relatively close to the effects of conventional painkillers.

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