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Vegan Diet: Which Plant Sources Provide You with Which Vitamins

Vitamins are essential for survival – we have to get them with food. What is the easiest way for vegans and vegetarians to do this? And which vitamins should you pay particular attention to?

For a vegan or vegetarian diet as well as for a diet with meat, it is helpful to know the different vitamins and their (vegetable) sources. Although healthy people in Germany are adequately supplied with most vitamins, there are also critical vitamins: These include vitamin B12 and vitamin D.

Vitamins: important for a healthy life

Vitamins are tiny molecules with a variety of functions and effects: they regulate the utilization of nutrients and are indispensable for energy production. Vitamins strengthen our immune system and are essential for building cells, blood cells, bones and teeth.

Individual vitamins can be involved in many different processes. Vitamins often work together and reinforce each other’s effects. It is all the more important that all vitamins are sufficiently absorbed.

Cover vitamin requirements with vegan nutrition

In order to cover as many vitamins as possible with a plant-based diet, you can observe the following tips:

Stick to the 5-a-day rule and eat at least three handfuls of vegetables (400 grams) and two handfuls of fruit (250 grams) a day.
Eat three servings of whole grains (e.g. 250 to 300 grams of cooked rice, 100 to 150 grams of bread) and potatoes (200 to 350 grams),
a serving of legumes (40 to 50 grams raw or 150 to 220 grams cooked) and
one to two servings of nuts and seeds (30 to 60 grams).
Pay attention to variety: the more colorful, the better.
Go out into the fresh air every day and – if possible – soak up some sunlight.
Seasonality ensures variety and a high nutrient content (see also the Utopia seasonal calendar).
Thanks to regionality, you get fresh, nutritious products without long transport routes.
Organic products have less pesticide residue and are better for the environment.
Ensure your supply of vitamin B12.
We cannot see or taste vitamins – and yet we need them to live. There are 13 known vitamins in total. They are divided into two groups: there are four fat-soluble and nine water-soluble vitamins.

The four fat-soluble vitamins

As the name suggests, the fat-soluble vitamins A, D, E and K need fat to be absorbed by the body. However, traces of fat are enough for this and it usually happens automatically: A bit of oil in a salad or for steaming vegetables and even the fat contained in wholemeal bread is enough. The fat-soluble vitamins can be stored in the body’s fat deposits.

Vitamin A

Vitamin A is involved in the visual process, has an influence on reproduction and thyroid activity, protects the skin and mucous membranes and is important for the immune system.

The foods in which the nutrient is found are easy to remember: in yellow, green, orange and red vegetables. You can cover your daily needs with 100 to 200 grams of lamb’s lettuce, a large carrot, a pepper, 150 grams of kale or spinach. Pumpkin, broccoli and corn also contain vitamin A.

Vitamin D

Vitamin D promotes the absorption of calcium and phosphorus, is involved in the formation of bones and teeth and has an impact on muscle strength. It is a very special vitamin – because the body can produce it itself from precursors that are already present in the body: Most of our needs can be covered with the help of sunlight (UV-B light).

According to the Federal Institute for Risk Assessment (BfR), anyone who exposes a quarter of their body surface (face, hands and parts of the arms and legs) to the sun for 5 to 25 minutes a day can cover their daily needs in Germany, at least in the summer months.

Only a small part (10 to 20 percent) of the requirement has to be obtained from the diet. Vitamin D is found in very few foods – most are of animal origin. But there are also plant sources: Mushrooms such as porcini, chanterelles or button mushrooms contain vitamin D.

vitamin E

Vitamin E is a component of all membranes and has various antioxidant effects – for example, it protects fats and fatty acids from the harmful effects of oxygen compounds.

It is mainly found in vegetable oils such as wheat germ oil, walnut oil or sunflower oil. But also in nuts such as hazelnuts, almonds or seeds such as linseed. The daily requirement can be covered with 50 grams of hazelnuts, two spoons of sunflower oil or a teaspoon of wheat germ oil.

vitamin k

Vitamin K is involved in the formation of bones and blood clotting factors. It is found in green vegetables such as Brussels sprouts, spinach, lettuce, chard, broccoli, kale, Brussels sprouts or lamb’s lettuce. But also corn oil, olive oil, whole grains, sauerkraut contain the nutrient and 120 grams of potatoes, 400 grams of mushrooms, 15 grams of chives or 130 grams of asparagus cover the daily requirement.

The nine water-soluble vitamins

In addition to the fat-soluble vitamins, there are the water-soluble vitamins: these include all B vitamins and vitamin C. In contrast to the fat-soluble vitamins, the water-soluble vitamins cannot be stored in the body and must therefore be taken in regularly.

Vitamin B1 (thiamine)

Vitamin B1 – also known as thiamine – is involved in energy and carbohydrate metabolism and the transmission of stimuli in the nervous system. Thiamine is found in the outer layers of grains and is therefore found in whole grain products. It is also found in potatoes, sunflower seeds, soybeans, sesame, peas, rice and oatmeal. 300 grams of peas, 200 grams of whole grain rice or oatmeal or 200 grams of whole grain flour can cover your daily requirement.

Vitamin B2 (Riboflavin)

Vitamin B2 – or riboflavin – is involved in protein and energy metabolism and is important for growth and development. It is found in yeast, almonds, soybeans, mushrooms, whole grains or broccoli, asparagus and spinach. 200 grams of almonds, 250 grams of mushrooms, 375 grams of pumpkin seeds, 400 grams of soy meat, 450 grams of dried lentils, 700 grams of wholemeal flour or 650 grams of cooked broccoli correspond to the daily requirement.

Niacin

Niacin, also known as vitamin B3, is involved in energy, protein, fat and carbohydrate metabolism. Your daily requirement can be covered with 25 grams of peanuts and 100 grams of fried oyster mushrooms or 250 grams of whole wheat. Niacin is found in peanuts, cashews, mushrooms, wheat bran, dates, whole grains, legumes, roasted coffee beans or potatoes.

Vitamin B6

Like all B vitamins, vitamin B6 (pyridoxine) is involved in metabolism. It plays an important role in protein metabolism in particular. The nutrient is found in whole grain products, potatoes, walnuts, sunflower seeds, bananas, legumes or soybeans. 45 grams of sprouts, 150 grams of rolled oats, 130 grams of soybeans or 300 grams of potato or carrot salad refined with a handful of walnuts are enough to cover your needs.

Folic Acid (Folate)

The human body needs folic acid for blood formation, growth and development. Pregnant and breastfeeding women in particular should ensure that they are adequately supplied. The average daily requirement can be covered by 40 grams of sprouts, 400 grams of green vegetables, 150 grams of soybeans, 200 grams of chickpeas or 300 grams of kale. Folic acid is found in green leafy vegetables such as spinach, types of cabbage, whole grain products, parsley, cereal germs and bran, yeast or potatoes, legumes such as soybeans, lentils or chickpeas.

Pantothenic Acid (Vitamin B5)

Pantothenic acid is important for all build-up and breakdown reactions in the body. The vitamin is found in lentils, beans, celery, yeast, mushrooms, peanuts, rice and whole grains. The daily requirement can be covered, for example, by 200 grams of porcini mushrooms, 400 grams of wholemeal rye flour, 300 grams of rice, 300 grams of beans or celery.

Biotin (Vitamin B7)

We depend on biotin: It is a component of important enzymes and is important for skin and hair. We can absorb it from yeast, peanuts, oatmeal, brown rice, peas, spinach, lentils. Our daily requirement corresponds to around 500 grams of apples, 85 grams of soybeans, 150 grams of walnuts or 700 grams of beans.

Vitamin B12 (cobalamin)

The human body needs vitamin B12 – or cobalamin – for blood formation and for building up the cell core substance. It is formed by microorganisms and is found in animal foods such as meat, offal, eggs and dairy products. Vitamin B12 is a problematic nutrient, especially for vegans: although fermented foods such as sauerkraut, algae, beer and seedlings are said to contain cobalamin, they are not considered reliable sources. To counteract a vitamin B12 deficiency, vegans and possibly vegetarians should take supplements or use fortified foods or toothpaste.

Vitamin C (ascorbic acid)

Ascorbic acid has many functions: It is involved in tooth, bone, connective tissue and blood formation. It helps to heal wounds and injuries, improves iron absorption from food, has an antioxidant effect and performs functions in the immune system.

Vitamin C is found in particularly large amounts in rose hips, sea buckthorn, peppers and berries such as black currants. 100 grams of fennel, 80 grams of broccoli or Brussels sprouts, 250 grams of chard or leeks, 200 grams of spinach or kohlrabi or 130 grams of cauliflower cover the daily requirement.

Vitamins are delicate

Many vitamins are sensitive to light and oxygen. Some are also sensitive to heat and washing. Still other vitamins can be better absorbed by the body when heated than raw. Not all sensitivities can be observed for every food or vitamin – but with these tricks you can ensure that your food has the highest possible vitamin content:

Store food as cool, dark and dry as possible
wash only briefly and uncut,
stew and steam rather than cook for a long time,
Use cooking water for sauces and
Eat fruit and vegetables both fresh and heated.

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Persimmon: Vitamins to Eat with a Spoon

The persimmons are in bright orange in the fruit department of the supermarkets. You should grab it the next time you go shopping because persimmons provide vitamin C – which strengthens the immune system. And best of all: the tropical fruits are easy to eat with a spoon!

Vanilla aroma ensures sweet enjoyment

Persimmons sweeten the winter for fruit lovers because they taste wonderfully sweet. No wonder: after all, tropical fruits contain up to 16 percent sugar. In addition, kakis score with a slight vanilla note, which makes them even more irresistible.

You can find kakis in the supermarket. There they shine – together with their new breed from Israel, the Sharon fruit – in bright orange. Persimmons can be eaten with or without the skin. Connoisseurs cut the fruit in halves and scoop them out that way.

That’s why persimmons are healthy!

The orange fruits are great suppliers of vitamins. They contain vitamin C and provitamin A. The latter ensures plump and radiant skin as well as healthy eyes and well-functioning cell protection. In addition, persimmons score with minerals such as potassium and phosphorus as well as phenolic compounds, which have an antioxidant effect.

Persimmon indulgence

In addition to enjoying the persimmons on their own, they can also be chopped into your morning muesli, yogurt, or smoothie. But the tropical fruits not only provide a great aroma in sweet dishes: Persimmons also taste great in savory dishes, such as in winter salads, with white or red cabbage, beetroot, and carrots. The fruit gives sauces and chutneys a great taste!

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Meals on Wheels: Too Much Salt, Not Enough Vitamins

If you don’t want to or can’t cook anymore, you can often have your warm meal delivered to your home. Older people in particular regularly order Meals on Wheels. But that is anything but healthy, as the samples examined now show.

Meals on wheels put to the test

The quality standards for the meals from Meals on Wheels are high: After all, the eaters should receive all the important nutrients – with good taste and delivered warm. But how much “good” is actually in the delivered meals?

The NDR magazine “Markt” took samples of the five most expensive dishes from well-known suppliers and had them examined in the laboratory. Measured against the quality standards for meals on wheels designed by the German Society for Nutrition (DGE), all samples were conspicuous, according to the report.

These Meals-on-Wheels meals were studied:

  • Cod fillet with potatoes and vegetables from the Johanniter for 8.39 euros
  • Roast leg of lamb with beans and rosemary potatoes from the country kitchen for 8.99 euros
  • Matjes in sour cream with bacon beans and potatoes from Hamburg kitchen for 8.90 euros
  • Green cabbage platter with sausage, smoked pork, fried potatoes, and onions from Hanse Menüdienst for 9.40 euros
  • Rostbratwurst with red cabbage and mashed potatoes from Meyer Menu for 6.90 euros

Too much salt

The results of the samples show that the salt content of four of the five samples tested was too high: the front runner with 8.7 grams of salt was the matjes with bacon beans and potatoes – although it must also be said here that this result is not surprising given a salty fish. Nevertheless, only six grams of salt per day are usually recommended – and not per meal.

Too few vitamins

According to the laboratory report, vitamin C was no longer detectable in any of the samples examined. If you order meals on wheels, you should realize that the meals are kept warm for a long time – sometimes even for many hours – and that many vitamins are reduced or even completely dissolved, as the nutritionist Matthias Riedl explains in an interview with “Markt”.

Low in minerals

Calcium and magnesium are important for healthy bones, among other things, but the levels in two of the samples tested were too low. The calcium content of the cod dish (87 milligrams) was around a third lower than the DGE quality standards for meals on wheels recommend (333 milligrams).

These standards also provide for a magnesium content of 117 milligrams for a menu. According to laboratory analysis, however, the grilled sausage with mashed potatoes only contained 56 milligrams of magnesium.

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The 10 Healthiest Types of Fruit: They Contain The Most Vitamins and Minerals

Eat healthy: Numerous diseases can be avoided by regularly eating healthy fruit. But which types of fruit are the best and what ingredients make them so healthy? We explain the healthiest types of fruit and tell you the positive effects.

Apricots: Small vitamin bombs

The rose family is usually completely wrongly overshadowed by peaches and nectarines. Apricot season is in July and August and the fruit tastes delicious both fresh and dried.
The orange color has a significant amount of beta-carotene, which with regular consumption strengthens your immune system and protects against cancer. It also has a positive effect on hair and nail growth as well as on eyesight and ensures beautiful, healthy skin.
Numerous B vitamins strengthen the central nervous system, improve mood and increase the ability to concentrate. The sweet fruits also help you lose weight because they contain hardly any fat and few carbohydrates.
When buying, however, you should pay attention to the degree of maturity. If the fruit yields slightly to pressure, it tastes best and the stone is easy to remove. They should also be eaten within a few days, as apricots don’t stay fresh that long and can go bad quickly.

Power fruit avocado

The avocado belongs to the laurel family and is a berry from a botanical point of view. Around 5 million tons of avocados are harvested worldwide every year.

The avocado is considered a versatile powerhouse because it contains many vitamins, unsaturated fatty acids and minerals. These include magnesium, potassium, phosphorus, calcium, iron, manganese and copper. It has the highest protein content of all fruits and is rich in fiber, which has a positive effect on digestion. A special combination of carbohydrates

An avocado can be said to be ripe when it feels heavy because of its size and is dark in color. If you want to speed up the ripening process, simply place them in a paper bag for 2-4 days.

The blue miracle: blueberries

Fresh, juicy blueberries are considered the summer trend par excellence. Whether in the breakfast bowl, as a sweet afternoon snack or as an eye-catcher in your drink, the blueberry can no longer be missing.

The sweet aromatic berries contain a variety of healthy ingredients. In addition to vitamins A, B, C and E, beta-carotene and the minerals iron, potassium, calcium and magnesium, blueberries also contain a large amount of fiber. Thanks to the nutrients it contains, the small fruit supports heart health, bone formation, blood pressure, cancer prevention and even mental health.

Blueberry peak season is July. The fruits are harvested in abundance: one bush produces up to 6,000 blueberries per summer. The skin of blueberries is naturally covered with a white frost. This protective layer prevents the berries from drying out. For this reason, blueberries should only be washed shortly before consumption so that the protective film keeps the fruit fresh for as long as possible.

Strawberries as a slimming agent

Did you know that you can even eat the green leaves on the strawberries? They also have a healing effect as a tea, for example for intestinal diseases, inflammation, joint pain or nervousness.

Snacking allowed: Strawberries are not considered the healthiest fruit for no reason. The delicious berry is extremely low in calories and at the same time particularly rich in vitamin C, calcium, potassium, iron, zinc and copper. Dietary fiber, which promotes digestion, also prevents cancer and cardiovascular diseases. It is one of the favorite types of fruit in Germany and should not be missing in summer.

Strawberries belong to the so-called non-climacteric fruits. This means that they do not continue to ripen after harvest

Cantaloupe melon as a vitamin bomb

The cantaloupe melon contains a lot of vitamins A and C, which strengthens the immune system and protects against all diseases. It is relatively high in potassium, which is good for your heart and lungs and helps you feel more relaxed.

The melon is about 90 percent water, which aids in hydration and keeps you hydrated. No summer without melons. They are an absolute must.

Concentrated nutrient power: figs

Figs are so-called false fruits because the flower grows inwards. The actual fruits are the small seeds in the “pulp”.

Figs are rich in fructose and glucose: 100 grams contain a whopping 55 grams of carbohydrates. Very remarkable for the superfood fruit. In addition to vitamins A, B1, B2, B6, C, folic acid and niacin, it contains a lot of potassium when dried and has a detoxifying effect. The kernels are rich in fiber and improve the intestinal flora. In addition, figs have a stimulating effect and can even be eaten with their skins when ripe.

Did you know that there are male and female fig trees? Although the males do not bear fruit, they are nevertheless indispensable because they are needed for the fertilization of the female trees.

Raspberries: The most beautiful summer fruit

The delicious low-sugar berries are among the most valuable local summer fruits. There are over 200 species of raspberry, but only a few that are grown and consumed commercially. A single plant can produce a few hundred raspberries per year.

The pink fruit contains valuable vitamins A, B and C and some minerals that support the immune system. Added to this are the antioxidant, blood-cleansing and cancer-preventing effects of flavonoids.

Did you know that raspberries have an appetite stimulating, dehydrating and colon cleansing effect? Even the raspberry leaves are healthy: teas and tinctures refresh and revitalize over the long term.

Raisins: Small but mighty

Raisins are dried grapes, and vitamin C is lost during the drying process. It takes more than 4 tons of grapes to produce 1 ton of raisins. The best raisins are said to come from Malaga in Spain.

However, raisins still contain plenty of healthy nutrients such as iron, potassium and B vitamins. A study found that regular consumption of dried grapes reduces the risk of heart disease.

Like all dried fruits, raisins also contain a lot of sugar and should only be eaten in moderation. As an energy supplier, however, they are great for sports or high mental demands.

Black currant as a vitamin C bomb

The blackcurrant is one of the oldest medicinal plants and, with a content of 180 milligrams of vitamin C, contains more than three times as much vitamin C as a lemon. The dark blue fruit also contains vitamin E, calcium and potassium. It is one of the fruits with a lot of zinc and, thanks to its antioxidant effect, has a positive effect on the cardiovascular system and the immune system.

The black currant is also often referred to as “vegetable cortisone” due to its rapid anti-inflammatory effect.

The fruit can be eaten raw but is usually prepared in various sweet and savory dishes. Black currant is a perennial plant that can survive 15 to 30 years in the wild.

The all-rounder: lemons

Lemons are considered an all-rounder fruit that can be used in many ways. Whether in fresh mineral water, on delicious fish or as a juice in a salad: the sour fruit always makes a good impression. It is well known that lemons contain a lot of vitamin C. But one does it an injustice if one were to reduce it to just this effect. Positive effects on the body:
Strengthens the immune system with vitamin C
Promotes digestion thanks to the fiber it contains
Cleans the urinary tract and flushes out toxins
Detoxifies the liver
Anti-inflammatory through antibacterial and antiviral effect
Prevents heart attack and cancer
Accelerates wound healing
Good for the skin
Dripping lemon juice on other fruits can prevent them from turning brown. Lemon oil can be used in aromatherapy and contributes to relaxation.

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Nutrition From The Age of 50: Your Body Now Needs These Vitamins and Nutrients

A balanced diet is not only important with increasing age. You can find out here which vitamins the body urgently needs from the age of 50 and when food supplements can make sense.

This is how your body changes as you age

Some of the changes in your body as you age are quite obvious on the outside. Gray hair, less elastic skin, a tummy or a slightly less dynamic gait. Other changes are more internal. Muscle and bone mass decrease, tendons are no longer as supple. You may also notice that over time you can no longer see and hear as well and that it is increasingly difficult to remember things. All of these are perfectly normal symptoms of aging.

Of course, that doesn’t sound particularly nice. But even if your physical performance decreases with age, this does not automatically mean that it also reduces your quality of life. Especially since your biological age does not necessarily have to match your actual age. There are a number of things you can do to stay fit as you get older.

50 plus: Your body needs that now

According to the medical journal, every fourth person in old age is undersupplied with vitamin B12. This vitamin is particularly important for cell division, blood formation and nerve formation. Age-related changes in the gastrointestinal tract can make it difficult or even impossible to absorb this vitamin from food. Vitamin B12 is found in animal products such as meat, fish, seafood, eggs and dairy products. Even if this vitamin can be stored in the body, the body is dependent on a regular supply through food.

Basically, B vitamins support your carbohydrate, fat and protein metabolism as well as the metabolism of the brain, muscles and nerves. They are also important for blood formation, your immune system and the fight against inflammation in the body. Therefore, a deficiency has several negative effects on your body and your well-being. Vitamin D is also one of the essential vitamins whose production in the body decreases with age. It is mainly formed under the influence of light. However, because mobility decreases with age and outdoor activities take place less frequently, undersupply can occur. Vitamin D intake in conjunction with calcium is recommended to prevent osteoporosis. Vitamin A is also known as the “eye vitamin” and is important for vision. Yellow and orange fruits and vegetables (e.g. broccoli) are good sources here.

Vitamin C fights the harmful free radicals in the body and helps protect the immune system. Although citrus fruits such as oranges or lemons are always named as the main suppliers, there are some vegetables that outperform them in terms of vitamin C. They also come predominantly from local cultivation, such as broccoli, Brussels sprouts and kale. In addition to vitamins, minerals such as magnesium, sodium, zinc and trace elements of iron, iodine and zinc are indispensable. For example, iron supports the oxygen transport in your body and takes over functions in the formation of hormones and important messenger substances. Iodine is an essential component of the thyroid hormones and promotes cell division and tissue growth. Zinc supports the healing of wounds and is also important for strengthening your immune system.

diet, water, exercise and sleep

With a balanced diet with mostly fresh ingredients, you can provide your body with all the important vitamins and nutrients. If you still drink 2-3 liters of water every day and treat yourself to some exercise every day, then you have already done a lot for your well-being. As a rule, it is therefore not necessary to help with food supplements. You should also give your body enough sleep, which it needs to regenerate.

Dietary supplements can help both people over the age of 50 and people with certain diseases, such as chronic inflammatory bowel disease, to meet the increased need while eating a less balanced diet. However, dietary supplements should not be taken carelessly, as undesirable side effects such as kidney damage can occur. Water-soluble vitamins, such as vitamin C or B, are generally safer in the event of an overdose because they are easily excreted through the kidneys or urine. Nevertheless, too high a dose of vitamin B, for example, can lead to gastrointestinal disorders and dizzy spells. Fat-soluble vitamins such as A, D or E, on the other hand, accumulate in the body. If you take too much into the body via appropriate preparations, nausea, headaches or drowsiness and dizziness can be the result.

So before you want to consume vitamin preparations or dietary supplements, you should first discuss this with your family doctor. A blood count reveals very quickly whether there is a deficiency and if so, what it is. You should also keep in mind that many foods, such as fruit juices, breakfast cereals or certain yoghurts, are already fortified with vitamins.

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Important Vitamins and Foods for Beautiful Nails

Despite manicures and regular hand care, many women suffer from brittle fingernails. The cause is often found in eating habits. A healthy, balanced diet helps to prevent brittle fingernails.

What to do with white dots on the nails?

White dots on the nail are mostly light bruises. These grow out of the nail again. However, if these occur more frequently, this often indicates a calcium deficiency. This problem can easily be treated by increasing the consumption of dairy products. If you are lactose intolerant, you should use lactose-free products.

Vitamin A for brittle nails

Vitamin A acts as a growth accelerator and also helps with brittle nails. This is particularly abundant in dairy products, fish and egg yolk. The body can make vitamin A from carotene. Therefore, it is advisable to increase the consumption of foods containing carotene, such as yellow and orange vegetables and fruit (e.g. carrots, pumpkin, peaches or pears) and dark green vegetables such as spinach or broccoli.

Biotin brittle nails

In addition, biotin-containing foods such as whole grain products, but also rice and peanuts, help to prevent brittle or brittle fingernails.

Nutrition and Dietary Supplements

Dietary supplements such as silica are often recommended. However, there is no scientific evidence that taking silica supplements actually helps build nails. The high silicon dioxide content is said to ensure strong and beautiful fingernails.

Whole grain products and potatoes contain silicon. With a regular consumption of these foods, the need for silicon is covered.

If you have brittle fingernails, you should first try to make your diet more balanced and include whole grain products, fruit and vegetables more often in your meal plan.

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This is What Makes Beetroot so Healthy: Information on Vitamins, Nutrients and Calories

Beetroot is high in healthy nutrients and vitamins and low in calories. Here you can find out what effects the beet can have on your health and how best to prepare it.

These nutrients make beets so healthy

Beetroot contains many vitamins and minerals and is quite low in calories. 100 grams of beetroot contain just 41 kilocalories.

Among other things, beetroot contains:
Folic acid, vitamin B1, vitamin B2, vitamin B6, vitamin C and beta-carotene, a precursor of vitamin A
the minerals potassium, calcium, sodium, magnesium, phosphate, iron and zinc
Vitamins support the body in maintaining all bodily functions. Since they are essential, your body cannot produce them on its own and you have to get enough of them through food.

The vitamins in beetroot support important bodily functions such as visual performance, bone formation, protein metabolism and the function of your immune system. Folic acid plays a key role in blood formation and cell growth, and vitamin C supports the immune system and many of the body’s metabolic processes.

Like vitamins, minerals are essential and especially important for muscles, teeth and bones. In combination with vitamins, they keep your body running. Deficiency symptoms can have serious health effects.

Beetroot is high in antioxidants and helps with high blood pressure

The pigment betanin, which gives the beetroot its characteristic color, is one of the flavonoids (secondary plant substances). Antioxidant properties are attributed to betanin. According to the German Society for Nutrition (DGE), these support the cardiovascular system and prevent heart disease. In addition, the plant substances in the body should intercept free radicals.

Folic acid and iron are also significantly involved in the formation of red blood cells, which is why beetroot also has a positive effect on the blood balance. Beetroot also contains nitrate and nitrogen compounds, which some studies have shown may help fight high blood pressure and diabetes. Nitrate is converted into nitrite in the body, which is said to have a relaxing effect on blood vessels. In addition, beetroot is said to boost nitrogen production in the body in diabetics, which means that blood sugar can be better controlled.

Health note: Too much nitrate can be harmful to infants. You should therefore not eat beetroot. Also, people prone to kidney stones are advised not to consume too much beetroot as it contains a lot of oxalic acid. Oxalic acid is said to increase the risk of kidney stone formation.

In this way, the nutrients are retained during the preparation of beetroot

In order to preserve as many ingredients as possible, the beetroot should not be cooked for too long. It is best to prepare the beets without water. You can also use them raw in salads or as a vegetable side dish. If you would like to prepare the tuber warm, it is a good idea to cook it in the oven with the skin on and peel it later.

If you do want to cook the beetroot, there are a few things to keep in mind:
Always cook the beets with the peel so that fewer ingredients are lost.
You should not cut off the leaves and roots, just twist them off.
In boiling water, the beets will take about 30-45 minutes to soften.
Salt should only be added shortly before the end of the cooking time, otherwise it will take away the colour.

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Are Bananas Healthy? Vitamins, Carbohydrates and Other Nutritional Values

Bananas are considered healthy and are therefore suitable as a snack in between. But how many vitamins are actually contained in the banana? Everything about carbohydrates, calories and other nutritional values ​​​​of bananas can be found on this page.

Athletes like to grab a banana before training – after all, it’s so healthy. But what healthy qualities are actually found in it?

It is striking that the banana contains significantly more carbohydrates and fructose than other fruits. Nevertheless, it is not fattening – on the contrary: fructose is a quick source of energy and therefore popular with athletes. The body quickly burns the carbohydrates again during exercise.

The banana is also suitable as a snack without doing sport afterwards: bananas are very filling and are therefore even recommended for losing weight.

Healthy bananas: nutritional values ​​at a glance

Bananas are real fillers. The exact amount of each nutrient depends very much on how ripe the banana is. For example, particularly ripe bananas contain more sugar than green bananas and are also easier to digest. However, the amount of carbohydrates does not change.

Nutritional table for bananas per 100 grams:
Energy: 96 kcal / 402.0 kJ
Fat: 0.2g
Carbohydrates: 22 g
of which sugar: 17.2 g
Protein 1.1g
Dietary fiber: 2 g

Vitamins in Bananas

Like most fruits, the banana is also rich in vitamins. The amount of vitamin B6 is particularly high. A banana covers about a third of the daily requirement. However, vitamin B6 is not rare, but is found in numerous foods.

Vitamins per 100 grams of banana:
Vitamin A: 10 mcg
Vitamin B1: 40 mcg
Vitamin B2: 60 mcg
Vitamin B6: 0.36 mg
Vitamin C: 12 mg
Vitamin E: 0.27 mg
Vitamin K: 10 mcg
Bananas are also high in manganese, copper, potassium and magnesium. Just one banana covers more than 10 percent of the daily requirement of these four substances.

Bananas for cancer?

According to various studies, bananas and banana peels can reduce the risk of cancer:
A study from 2015, for example, suggests that bananas can reduce the risk of cancer. It showed that the fruit has antimicrobial and antioxidant effects. According to the scientists, bananas can also strengthen the immune system.
In a 2013 study, Japanese researchers pointed out that ripe bananas contain many antioxidants. Among other things, they work against free radicals in the body and strengthen the immune system up to eight times more than green bananas.
Bananas are also said to be able to prevent the risk of arteriosclerosis and stomach ulcers

A Matter of Color: Are Green Bananas Healthy?

During the ripening process, the banana converts starch into sugar. So a green banana contains a lot of starch and little sugar, while a yellow banana is exactly the opposite. With yellow bananas, the body no longer has to convert the starch into sugar itself. Instead, the energy from the sugar is immediately available and the blood sugar level rises immediately after eating the yellow banana.

It’s different with the green banana: Here the body has to convert a lot of starch into sugar itself. Therefore, the blood sugar level does not rise immediately and you are full longer. However, green bananas also contain a lot of cellulose. The intestines cannot digest these very well, which can result in abdominal pain.

Conclusion: Green bananas are the better choice for diabetics, everyone else is better off reaching for ripe yellow bananas.

Tip: If the bananas are very ripe and already have brown spots, you should definitely not throw them away. They are great for banana milk, banana smoothie and banana bread.

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This is What Makes Lentils so Healthy: Minerals, Vitamins and Nutritional Values

Lentils are healthy and are on the menu worldwide. No wonder, legumes are extremely versatile. You can find out here which minerals, vitamins and nutritional values ​​make lentils so healthy.

staple lentils

Lentils come from the Mediterranean region

Why are lentils so healthy?

Lentils are not only a popular kitchen classic because of their versatile preparation options and their filling content. The small round legumes are also real nutrient packages.

Lentils provide high amounts of protein. 100 grams of lentils contain around 10 percent important proteins, as the Federal Center for Nutrition explains. This puts the small seeds, together with other legumes, at the forefront of the most protein-rich plant foods of all. You supply your body with proteins particularly well if you combine lentils with cereals or rice. Both individually do not contain all the essential amino acids, but together they ideally balance this out. Thanks to their high protein content, lentils are an ideal source of protein for vegetarians and vegans. They are also gluten-free and low in fat.
Like all legumes, lentils contain high amounts of B vitamins, which strengthen our nervous system. In addition, they provide vitamin A needed for the immune system and vision, as well as cell-protecting vitamin E.
Lentils are also rich in essential minerals such as potassium, magnesium, iron and calcium. You can make it easier for your body to absorb iron if you supplement the lentils with foods that contain vitamin C, such as spinach, peppers, broccoli or Brussels sprouts.
Studies have shown that a diet with legumes can reduce the risk of coronary heart disease in the long term, lower high LDL cholesterol and high blood pressure and even lead to fat loss, as reported by the online medical journal Ärztezeitung. Lentils should therefore not only be part of a heart-healthy diet.
Thanks to their high fiber content, lentil dishes not only ensure long-lasting satiety, but can also help to improve digestion and possibly even reduce the risk of colon cancer, as Spiegel reports.
Tip – This is how lentils become even more digestible:
Lentils are particularly easy to digest if you soak them before cooking. This also applies to varieties that should not be soaked according to the package insert. Premature salting and seasoning inhibits the lentils from softening. Therefore, only season your lentil dishes towards the end.

sustainability of lenses

Lentils are not only particularly sustainable because of their regional origin. They are also very adaptable, grow almost anywhere and don’t even need fertilizer for a bounty harvest. Biologically, growing lentils is also beneficial for bees, bumblebees and butterflies. Their flowers provide valuable food for endangered beneficial insects, as GEO reports online.

Since the small, inexpensive legumes can be easily preserved or dried, they are available all year round and can easily be stored in stock.

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Carrots and Their Nutritional Values: Vitamins, Calories and More

Thanks to their nutritional values, carrots are considered extremely healthy: they are rich in vitamins and minerals, but low in calories. The yellow beets not only provide your body with beta-carotene, but also with many other nutrients.

Carrots are versatile in the kitchen: They are popular as raw vegetables and salads, cooked as an accompaniment to many dishes and pureed to make delicious soups. They make a cake particularly juicy. Even more varied than the preparation options offered by carrots are their nutritional values. Carrots aren’t just “good for the eyes,” as you probably learned from your parents – they do a lot more for your health.

The nutritional values ​​​​of the carrot include many vitamins

Carrots are particularly rich in vitamins. Above all, they are known to contain larger amounts of the provitamin beta-carotene. The body converts beta-carotene into vitamin A, which plays an important role in seeing things like light and dark. Carrots are also a good source of numerous other vitamins. According to the Apotheken-Umschau, 100 grams provide the following nutritional values ​​on average:
Folic Acid – 15 mcg (micrograms)
Beta carotene – 9800 mcg
Vitamin B1 – 0.07 mg
Vitamin B2 – 0.05 mg
Vitamin B6 – 0.27 mg
Vitamin E – 0.5 mg
Vitamin C – 7 mg
Because they contain vitamin C, carrots can help boost the immune system against pathogens. This is confirmed, for example, by a study on the health effects of carrot juice. Vitamin A, on the other hand, not only has a positive effect on vision, but is also good for the skin. The same applies to vitamin E. Carrots are said to ensure a healthy complexion, improve skin impurities and prevent skin aging.

The nutritional values ​​of carrots also include antioxidants

With vitamins C and E, carrot nutritional values ​​also include antioxidants. Studies have shown, for example, that carrot juice increases antioxidant levels and can therefore play a role in preventing cancer. Antioxidants protect against free radicals. These are substances that damage the genetic material in the cells if they occur in too large numbers and can thus possibly lead to cancer. Beta carotene also has an antioxidant effect.

Carrots are healthy

Whether raw, cooked or as juice: carrots not only provide vitamins, but also a wide range of different ingredients. They are therefore particularly healthy. Their nutritional values ​​also cover a high proportion of various minerals. According to Apotheken-Umschau, 100 grams contain on average:
Potassium – 330 mg
Sodium – 60 mg
Calcium – 35 mg
phosphate – 35 mg
Magnesium – 15 mg
Iron – 0.4 mg
Zinc – 0.3 mg
In addition, carrots are a high-fiber vegetable: raw, they contain 3.6 grams of fiber per 100 grams. Fiber is good for digestion and blood pressure, among other things.

Carrots have good nutritional values ​​but are low in calories

Basically, carrots are considered a low-calorie vegetable. However, the exact values ​​differ depending on how you prepare them – sometimes even significantly.

According to the nutritional table, 100 grams of fresh carrots have an average of 25 calories.
Carrot juice is also low in calories: With 100 milliliters you consume an average of 22 calories.
The situation is different with dried carrots. As is often the case with dry products, the calorific value here skyrockets to 194 calories per 100 grams.

Do cooked carrots have different nutritional values ​​than raw?

In the case of canned carrots, on the other hand, the calorific value even drops to 14 calories per 100 grams. In principle, cooked carrots have fewer calories than raw ones. Nevertheless, they do not necessarily make you slimmer: For one thing, we often prepare them with oil or butter, which of course increases the calorie count of the entire meal.

On the other hand, the so-called glycemic index (GI) is higher in cooked carrots than in raw vegetables. The glycemic index measures the effect of carbohydrate-containing foods on the blood sugar level: the more sugar they bring into the blood, the higher the corresponding value. Raw carrots have a GI of just 16, while cooked carrots have a GI of 49. While that’s still considered low, the difference is still noticeable.

However, the validity of the glycemic index is controversial. For example, the nutritionist Stefan Weigt points out that the measured values ​​always refer to 50 grams of carbohydrates. Because carrots basically contain hardly any carbohydrates, you would have to eat a whopping 800 grams of them to actually get a GI of 49. The measurement results are also often inaccurate and can vary greatly from person to person.

Does Fat Boost Carrot’s Healthy Nutritional Values?

It is often said that carrots can only develop their full health benefits together with oil or butter. It is true that beta-carotene is fat-soluble – which means that the body actually absorbs more of it in combination with fats.

However, a recent study has shown that how thoroughly you chop the vegetables has an even greater impact on the nutritional values. In the experiment, sliced ​​raw carrots released only three percent of their total beta-carotene into the body. Pureed carrots, on the other hand, provided 21 percent and cooked puree (e.g. in the form of soup) as much as 27 percent. However, added oil could increase these nutritional values.

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