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The 20 Most Important Bathing Rules: You Should Always Observe These When Swimming

Whether it’s a lake, swimming pool, river or sea: summertime is bathing time. But even in autumn and winter you can splash around in the indoor pools and thermal baths as you please. Unfortunately, accidents do happen from time to time. That’s why you should know these rules.

Bavarian water rescue service: Everyone should know these bathing rules

Observe warnings, limitations, barriers and buoys!
Do not dive with a damaged eardrum or a cold!
Never jump into unknown or murky waters!
Avoid weirs and whirlpools!
Never bathe alone. Never swim long distances without a boat escort!
In an emergency, call loudly for help in good time!
Note the special dangers on and in the sea!
Stay away from ships and watercraft!
Pay attention to the water temperature!
Never jump into the water when you are hot. Cool off before that!
Don’t bathe on a full stomach!
Don’t go into the water when you’re tired!
Never swim or dive in the area of ​​diving boards!
Refrain from running at the edge of the pool!
Get out of the water immediately if you get cold! Dry yourself well after bathing!
Never push others into the water!
Leave the water in a storm, spray or thunderstorm!
Do not go into the water under the influence of alcohol, medication or drugs!
As a non-swimmer, never use inflatable floats as a swimming aid!
Avoid aquatic plants!

Swimming in summer: This is how you protect yourself

It also makes sense to regularly apply sunscreen (at least SPF 30) to your skin to prevent sunburn. You should also drink enough water so that your body does not become dehydrated and your circulation does not become sluggish.

A head covering, an umbrella or the shade of a tree are also beneficial to protect yourself from the high levels of sunlight.

With this valuable knowledge, you are armed against dangers and nothing stands in the way of you spending a relaxed and sunny day by the water. Preferably without sunburn, accidents and injuries, but with lots of fun and a good mood!

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Sport Despite Rheumatism and Arthrosis: These Types of Sport Help Against The Pain

Older people in particular are affected: rheumatism, arthrosis and arthritis lead to painful joints and restrict movement. Some sports can even contribute to healing.

What is what: The difference between rheumatism, arthrosis and arthritis

Rheumatoid arthritis is commonly referred to as “rheumatism”. Rather, rheumatism is the generic term for over 100 different diseases that are characterized by chronic pain in the musculoskeletal system. They mainly affect the bones, joints and spine as well as the associated muscles, tendons and ligaments.

According to the Rheumaakademie, rheumatoid arthritis is one of the most common inflammatory rheumatic diseases. The disease is caused by a malfunction in the immune system. This leads to chronic inflammation of the synovial membrane, which manifests itself in swelling, overheating and functional restrictions. If left untreated, this process leads to the destruction of cartilage and bone.

Osteoarthritis, on the other hand, is due to the wear and tear of the joints over the course of life. However, you can counteract this with the right diet.

Osteoarthritis: Which sports can you do?

Osteoarthritis patients often do not exercise due to severe pain. Under certain conditions, however, some sports are possible despite the illness. The Society for Orthopedic-Traumatological Sports Medicine (GOTS) recommends:
Cycling: Especially on the bike, the cyclic movement in a sitting position that relieves the strain on the lower extremities is particularly beneficial. A women’s bike or a low handlebar make it easier to get on and off.
Hiking with sticks
cross country skiing
water aerobics
In some sports you should already be practiced. This includes, for example, Nordic walking. The poles relieve the joints, but the steps are larger than with normal walking. This increases the effort. Experts speak of a higher impact. According to GOTS, sports with higher technical demands should also have been mastered before arthrosis develops, since learning with arthrosis is difficult or impossible. These include, above all, a restricted level of performance, these sports can certainly continue to be practiced. However, the experts recommend cushioned shoes, possibly walking aids or the use of a cart when playing golf. If you modify your sport, e.g. if you do without a pronounced trunk rotation in tennis, these sports can be very useful and also health-promoting according to GOTS.

Rheumatoid arthritis: which sports can you do?

For those affected by arthritis, the AOK recommends endurance training or strengthening exercises two to three times a week. According to the study, it has a positive effect on the heart and circulation. This is particularly important for rheumatism patients because they are at higher risk for

Swimming and water aerobics in lukewarm water
To go biking
Nordic walking
tai chi
yoga
training on devices
Sports that involve strong vibrations, poor posture and one-sided stress, such as tennis or soccer

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Life-Threatening Belly Fat: These Are The Dangers For Your Health

A small beer belly doesn’t matter – or does it? Doctors warn of the severe effects of obesity on our health. Belly fat in particular can be dangerous because it increases the risk of life-threatening diseases.

Danger to life from abdominal fat: Increased risk of heart attack

The messenger substances set inflammatory processes in motion. “Toxic accumulations in the liver and, in the worst case, liver failure can occur,” says Matthias Blueher, an endocrinologist at Leipzig University Hospital. When abdominal fat is accompanied by high blood pressure, altered lipid metabolism values ​​and elevated blood sugar, doctors speak of metabolic syndrome.

Even three of the four factors increase the risk of a life-threatening heart attack or stroke. The metabolic syndrome is therefore also referred to as the “deadly quartet”. In addition, too much abdominal fat promotes the development of diabetes. And the risk of a tumor is also higher.

Doctors differentiate between internal and external abdominal fat

However, belly fat is not just belly fat. Doctors differentiate between internal and external abdominal fat. The outside is easy to grip with the fingers. It is subcutaneous fatty tissue – the famous rolls of fat. “The inner abdominal fat is actually dangerous because it is not noticeable at first,” says Blüher.

Everyone can measure for themselves whether the proportion of abdominal fat is too high or not. A tape measure is placed at the waist between the ribs and pelvic bones. If the waist circumference is less than 94 centimeters for a man and less than 80 centimeters for a woman, everything is fine. “It becomes critical when the waist circumference of a man is over 102 and a woman over 88 centimeters,” explains Riedl. Then it is essential to reduce your own weight.

Avoid alcohol and heavy meals

Men aged up to 50 are particularly prone to internal abdominal fat. This is probably due to the sex hormone testosterone. “There is also increasing evidence that the development of internal abdominal fat is hereditary,” says Blüher. In addition to genetic factors, a diet that is too high in sugar and fat and too much alcohol such as beer also play a role.

If you want to lose weight and thus reduce your belly fat, you should therefore not drink alcohol for a while and avoid lavish meals. A healthy and balanced diet with lots of vital substances and minerals is beneficial. Because sugar and white flour cause blood sugar to rise, health-conscious people prefer to eat less.

Squats and bench presses for less belly fat

But nutrition is not everything. Movement is just as important. “Physical activity is a guarantee that the belly fat will be reduced,” says Prof. Ingo Froboese from the German Sport University in Cologne. The most important basic exercises of strength training include squats as a strength exercise for the legs or the so-called bench press for the entire upper body.

Ideally, those who want to lose weight are instructed by a trainer during the exercises. Sports such as walking, running, cycling or swimming can be used to improve endurance. The training should take place at least three times a week – around 45 minutes each time. The longer you train, the better for your body.

Vibration training – i.e. training on a vibrating plate – can also contribute to weight loss. The body muscles are vigorously shaken up, which can contribute to fat burning. But staying passive on the record doesn’t help much. “Instead, the body has to be moved on the device,” explains Froboese. This is sweaty and should definitely be done under the guidance of a fitness expert, at least the first time.

Choose a sport that suits you

Physician Riedl considers it important that the sport in question suits you. Anyone who has to bring themselves to go swimming should consider whether walking might not be a better choice. But it also has to be clear: “In order to lose 530 kilocalories from a bar of chocolate, you have to jog for 57 minutes or cycle for 76 minutes.” The best training is of little use if the diet is not adjusted as well. Froboese summarizes: “Eating and trimming, both have to be right.”

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Lose Weight Without Starving Yourself: These Five Foods Accelerate Fat Burning

It sounds too good to be true: losing weight without dieting can work. We show you which foods stimulate fat burning.

Lots of vitamins and minerals: grapefruit as a true super fruit

It is a real vitamin bomb: the grapefruit. The healthy fruit tastes bitter, but contains a particularly large amount of vitamin C, which promotes the development of connective tissue. The grapefruit owes its color to the dye lycopene, which also makes tomatoes red, for example.

The B vitamins contained in grapefruit, which are particularly important for the development of amino acids, i.e. protein building blocks, also boost the metabolism. The dietary fiber pectin leads to a feeling of satiety and also has a positive effect on blood sugar and cholesterol levels. However, most of the pectin is found in the skin and core of the fruit.

Furthermore, grapefruits also contain many minerals, including potassium, calcium, magnesium, iron and phosphate. Minerals are important for the body, but some of them have to be ingested through food.

Hot spices reduce cravings

Hot spices are also very healthy. The healing effect of the ginger root, for example, has been known in Asian medicine for centuries, according to NDR, and not only helps as a tea for colds. A study from New York proves that the root in water also helps with weight loss.
In food, hot spices such as ginger or chili lead to less cravings for salty, fatty and sweet foods.

The hot substance capsaicin in the chili pepper has an antioxidant and anti-inflammatory effect, as do the substances gingerol and shogaol contained in ginger. According to the Lucerne Health Center, the spiciness contained in chili increases

The vitamins and minerals contained in ginger in addition to the pungent substances, including vitamin C, magnesium, potassium, calcium and iron, are located directly under the peel.

Coffee: Germans’ favorite drink as a calorie burner

Coffee is the favorite drink of the Germans. Whether at work, at home or in a restaurant, on average everyone drinks 162 liters a year. The substances contained should even help with weight loss.

The caffeine in the beans stimulates the so-called thermogenes and, similar to the hot substances in ginger and chili, also boosts fat burning. According to the information platform, coffee should even relieve sore muscles after exercise. But be careful: Too much coffee can also have negative effects and harm the body.

Almonds as a power fruit

It has been known for a long time that nuts are said to help you lose weight. But in addition to walnuts, sweet almonds in particular are particularly good fat burners. Almonds are often counted among the nuts, but they are a plant species of the rose family. The core of the stone fruit is the almond, which botanists therefore count as a fruit.

The fruits contain many vitamins E and B, minerals such as calcium, magnesium, copper and zinc as well as valuable vegetable proteins and roughage. These ingredients and unsaturated fatty acids fill you up without the body absorbing many carbohydrates.

Buttermilk: Slimming through bacteria

The low-fat milk product, which is a by-product of butter production, gets its typically bitter taste from the addition of lactic acid bacteria. Buttermilk has less than 1% fat and is rich in minerals and vitamins.

With around 232 milligrams, just 500 milliliters cover more than 20 percent of the daily calcium requirement recommended by the German Society for Nutrition. This stimulates the breakdown of body fat and thus helps with weight loss. According to the Association for Independent Health Advice, calcium suppresses the production of the hormones calcitriol and parathormone in sufficient quantities, which means that the body stores less fat and fat loss increases.

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No Cow’s Milk: These are The Best (and Worst) Milk Alternatives

Animal suffering, high water consumption and a bad CO2 balance: More and more people are switching from cow’s milk to plant-based milk. But are the cow’s milk alternatives really that much more sustainable?

Instead of cow’s milk: plant-based milk is trendy

The life cycle assessment for the production of cow’s milk does not come off too well. In addition to factory farming and the general animal suffering, this is another reason for many people to switch to plant-based milk. In addition, a Nobel Prize winner warns of cancer from beef and milk. Babies are particularly at risk.

The move away from animal milk is a general trend – sales of milk alternatives such as almond milk, soy milk or oat milk continue to increase from year to year. But do milk alternatives really do better than conventional cow’s milk in terms of sustainability?

Cow’s milk alternative: rainforest clearing for soy milk?

Soy milk is considered the most common and popular alternative to cow’s milk. However, also as the most controversial. However, the ecological balance also leaves a lot to be desired here. Around 35 million tons of soy are imported into the EU every year, 50 percent of which comes from Brazil. However, the rain forests suffer from the fact that these huge quantities of soya are transported to Europe.

At the expense of the rainforests in South America, huge fields are being planted specifically for soybean cultivation. However, it should be mentioned here that soy is not primarily used for plant-based soy products, but mainly as fodder for animals in Europe. According to the manufacturer Alpro, soy in plant drinks and similar products is made in Europe and Canada.

Oat milk performs best

Probably the most sustainable cow’s milk alternative is oat milk. The grain is mainly sourced from regional farms and, in contrast to the other dairy products and alternatives, uses relatively little water. In addition, due to the regional or at least European cultivation, the transport routes are much shorter than, for example, with almond milk. According to the Albert Schweizer Foundation, oat milk uses only 40 percent of the energy for production compared to semi-skimmed cow’s milk and at the same time requires 80 percent less space.

Almonds from California have a bad ecological balance

Most of the water is definitely used in the production of almond milk. Since about 80 percent of the almonds used come from the Californian desert and therefore extra large areas are cultivated for this, the water consumption is extremely high. In addition, almond trees per se require a relatively large amount of water. Thus, the water consumption of almond milk is about 17 times higher than that of cow’s milk. However, about a tenth fewer greenhouse gases are released in return.

The exotic: coconut milk as an alternative

Very popular, especially in Asian curries and other dishes, but not yet established as a pure milk substitute: coconut milk. According to every second coconut product contains harmful substances such as mineral oil, plasticizers or chlorate. In addition, coconut products have a pretty bad CO2 balance because of the long transport routes. This effect is intensified by the fact that the coconut palm grows quite slowly and is not very productive. Overall, the coconut milk can not score in terms of sustainability.

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Iodine Deficiency: You Can Prevent it With These Foods

Iodine is an essential trace element. A lack of iodine can even lead to an underactive thyroid.

Iodine is an essential trace element

Iodine is important for mental and physical development, especially in children, according to the AOK Federal Association. Iodine deficiency is a gradual process that is often not noticeable at first. But in the long term, a deficiency can trigger changes or diseases of the thyroid gland. The consequences range from depression to difficulty concentrating. “Iodine is a vital trace element. The body needs it for the formation of thyroid hormones, among other things,” says Dr. Julian Bleek, doctor in the AOK Federal Association.

According to the German Society for Nutrition, the recommended daily iodine intake for children is between 100 and 200 micrograms, depending on their age. For adults it should be around 200 micrograms daily. Pregnant and breastfeeding women have a particularly high iodine requirement (230 or 260 micrograms per day).

Hypothyroidism due to iodine deficiency: These are the symptoms

If the thyroid does not get enough iodine, it can no longer produce enough hormones. It then first tries to compensate for this deficit by enlarging itself. As a result, a goiter forms, also called goiter. From a certain size, a goiter is also visible from the outside and can cause symptoms, for example problems with swallowing or a wheezing noise. The suspicion of goiter can be clarified by means of a palpation examination and ultrasound.

If the thyroid gland is no longer able to produce enough thyroid hormones despite this enlargement, the result is hypothyroidism. Those affected then feel listless and tired and complain of a physical and mental drop in performance. There may be other symptoms.

skin changes (dry, cool, pale yellow, or doughy skin)
dry, brittle hair
rough, hoarse voice
weight gain
constipation tendency
decreasing fertility and potency
slow heartbeat

The iodine requirement can easily be covered with everyday foods

In order to cover the daily need for iodine, one can quickly become active oneself, as the element is easily absorbed through food: The “Bavarian Consumer Center” recommends that iodized salt be preferred over the non-iodized salt and that it should be used in the kitchen. Loosely packaged bread and baked goods and sausages are usually also produced with iodized salt.

However, iodine is not only contained in salt, but also in sea fish and seafood. The trace element is also contained in smaller doses in spinach, broccoli, rye bread, algae and dairy products

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Hidden Calorie Bombs: These Supposedly Healthy Foods Make You Fat

When trying to lose weight, here are 7 foods you should know: They’re healthy, but they still contain hidden calorie bombs that can sabotage your summer diet if you’re not aware of it.

Losing weight not working? These 7 foods could be to blame

In general, when you take a closer look at the nutritional information, industrially processed and preserved products often have a high fat or sugar content. Sugar or other flavoring agents are added to most industrially processed foods, which leads to a high number of calories. The principle applies: homemade is always best!

In the following we have put together an overview of the foods for you that have significantly more calories than you would think at first glance.

You should not eat too much of it, especially not if you are on a diet, otherwise you may not be able to achieve the desired weight loss success.

1. Dried fruit

As a substitute for unhealthy sweets such as chocolate & co., many people like to use dried fruit. They are also a varied topping in yoghurt, smoothies or muesli. However, the dried version is not as healthy as fresh fruit: Depending on the type, the latter contains 15 to 20 grams of natural sugar and some fiber. Already 30 grams of dried fruit (about three to four dates) have about the same amount of sugar. A large amount of dried fruit is eaten faster than one or two fresh apples, pears or tangerines.

2. Fruit Juices

“From today on I’ll leave out soda and cola and only drink fruit juices, then I’ll definitely lose weight in no time at all!” Something like this is a widespread misconception that has led countless people who want to lose weight into the calorie trap. Fruit juices are real calorie bombs: a glass of orange juice (100 ml) has 45 calories, apple juice 46 calories, pineapple juice 53 calories. For comparison: A glass of beer (100 ml) has 43 calories, cola 41 calories, soda 40 calories.

3. Smoothies

The creamy consistency is already in the name: the term “smoothie” is derived from the English word “smooth”, which means “smooth” or “soft”. Herbs, fruits, milk and seeds are typical ingredients of the pureed drinks – and almost all of them are healthy and nutritious.

4. Nuts

Nuts are also generally known as healthy fillers, but they should only be consumed in moderation. While all types of nuts contain healthy fats and valuable nutrients and are good for the heart and blood vessels, they also contain a lot of calories. According to the Federal Center for Nutrition, a 100 gram portion of hazelnut kernels contains 644 kilocalories, for example, while the same portion of chestnuts “only” has 196.

5. Dips

As a complement to carrot, cucumber or pepper sticks, dips appear almost perfect. But even in this actually sensible and healthy snack side dish, fat and calories can hide in large quantities.

6. Black Rice

Black rice is considered healthier compared to white rice because it contains more protein and fiber. Nevertheless, if you eat too much, you quickly fall into the calorie trap, since black rice also has a high proportion of carbohydrates.

7. Avocado

Avocados are more popular than ever before: The “green gold” should not be missing in any “healthy” household. The calorie bomb, also known as “butter fruit”, is extremely unsuitable for losing weight. The avocado is a berry, to be precise. It is rich in unsaturated fatty acids, potassium and calories. An avocado (about 200 grams) contains about 400 to 450 calories, so it is almost a meal in itself.

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Protein Bombs: These Plant Foods Have More Protein Than Eggs

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

Benefits of plant-based protein sources

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

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

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

These are the vegetable protein bombs

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

Spirulina

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

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

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

wheat germ

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

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

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

hemp seeds

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

lenses

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

pumpkin seeds

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

quinoa

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

Other plant-based protein sources

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

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Apple Varieties: These Apples are Particularly Healthy

Late summer and autumn are apple season. There are many different types of apples and they are considered extremely healthy. But which apple varieties are actually best for our health? We clarify!

Which ingredients make apples healthy?

But a saying doesn’t come out of nowhere. So what makes apples so healthy? Their vitamins, roughage and, above all, their secondary plant substances, which are contained in large quantities, make the apple so valuable. Secondary plant substances are, for example, polyphenols, flavonoids and catechin.

Various health-promoting effects are attributed to them, including antibacterial and strong antioxidant properties. Antioxidants have an anti-inflammatory effect and protect us from free radicals caused by stress and external environmental influences. They may also protect against various cancers. Secondary plant substances also mediate vascular effects such as widening of blood vessels and lowering of blood pressure.

Apples are also rich in fiber. These can calm and rehabilitate our intestinal flora and they are converted into short-chain fatty acids in the intestine. These serve the intestinal mucosa as an energy supplier. In addition, the fiber pectin is said to keep blood sugar levels constant and thus curb our cravings – which can be very interesting for people who want to lose weight.

Is there a particularly healthy apple variety?

As nutritionist Dr. Matthias Riedl explained to “Fitbook” that old apple varieties, such as “Berlepsch”, “Cox Orange” and “Idared”, are very healthy. This is because they contain more polyphenols that have already been bred out in newer apple varieties such as “Jonagold” or “Granny Smith”.

Polyphenols are phytochemicals that protect apples from fungal and insect infestation. However, they make an apple taste more sour and ensure that the apple turns brown faster. Since appearance is the top priority for the buyer and therefore also for the seller, the apples are specially cultivated and, in the worst case, also sprayed to avoid visual blemishes. If an apple grows in a protected, sterile orchard, it no longer has to protect itself from pests and produces little or no polyphenols.

Conclusion: In order to still be able to enjoy as many health-promoting secondary plant substances as possible, we should use older or less vigorously bred apple varieties. Old apple varieties, for example, often still grow on meadow orchards and have to protect themselves against external influences – here a high enrichment with polyphenols is guaranteed. However, there is an exception among the old apple varieties. The “Golden Delicious” is a very susceptible variety to fungal and pest infestation and is therefore almost always sprayed.

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Calcium Suppliers: With These Foods you Strengthen Your Bones

Calcium is the most important building block for healthy bones. But you don’t have to take calcium tablets straight away to meet your needs.

Why the combination of calcium and vitamin D is crucial

Vitamin D is mainly absorbed from the sun through the skin and only a little through food. But that’s less of a problem, especially for older people. “Vitamin D3 tablets are suitable here,” reports the umbrella organization for osteology.

Good sources of calcium include dairy products such as milk, cheese and so on. If you have a lactose intolerance, you can alternatively use water containing calcium. If the mineral water contains at least 150 milligrams of calcium per liter, it may be labeled “calcium-containing”.

But some vegetables such as spinach, kale or broccoli are also rich in calcium. It should be noted that you should not boil the vegetables but steam or stew them. When cooking, the calcium would settle out in the cooking water. In addition, the calcium storage can also be well filled with legumes and nuts.

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