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Cherries and Water Make Your Stomach Ache: That’s Really The Point of Grandma’s Myth

Many people know this nutritional advice from grandma: cherries and water don’t go together. The myth that the combination of fruit and liquid causes stomach pains is even said to go so far that the stomach can burst. But is that really true? We got to the bottom of this legend and we have the answer for you.

Controversial Myth: Stomach Pain from Eating Cherries and Drinking Water?

There are no medical studies that the Federal Center for Nutrition refers to as to whether cherries actually cause stomach pains when combined with water. However, there are various theories as to how the severe abdominal pain can occur after eating the cherries along with drinking water. The nutritionist Claus Leitzmann speculates that the origin of the grandparent myth probably comes from the war and post-war period.

Clean water was scarce at that time. The abdominal pain was probably caused by contaminated water that was drunk along with the cherries that were eaten. Other causes of abdominal pain can be yeast or bacteria on the cherries. In the stomach, they can start to ferment together with the drunk water and the fructose of the cherries and cause severe stomach pains. The water you drink also dilutes the stomach acid, which loses its protective effect.

The harmful bacteria can therefore continue to work unhindered on the fermentation process in the stomach. People who suffer from fructose intolerance should therefore be particularly careful when consuming foods containing fructose. A doctor’s recommendation is not to overdo it with the consumption of cherries and to drink liters of water afterwards. If you stick to a halfway normal consumption amount, there will probably be no stomach ache. By the way: Apricots (apricots), damsons (plums) and other stone fruit, as well as gooseberries, can cause stomach ache for the reasons mentioned above if you eat too much of them and drink too much water afterwards.

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Nutrient Deficiency Despite Healthy Eating? With These Foods You Improve The Bioavailability of Your Body

How well does your body utilize vitamins and minerals from food and dietary supplements? To find out, it is important to know your own bioavailability.

What is bioavailability and how does it affect nutrient deficiencies?

One speaks of bioavailability when it comes to how well certain substances, including micronutrients such as vitamins and minerals, can be absorbed by the body. In other foods, vitamins and minerals are integrated into the respective cell structure. They are part of the so-called food matrix. Bioavailability refers to how easily substances are released in the body and in what quantities they can be absorbed, absorbed and used further.

In the form of dietary supplements, you can take vitamins, minerals and other substances in concentrated form to supplement your diet. The substances are usually not integrated into a matrix, but are present in an isolated form. The body thus has easier access to the supporting substances and can continue to use them directly because it no longer has to decode the matrix.

When dosed correctly, dietary supplements are no more unhealthy than the naturally occurring vitamins and minerals found in food. The chemical structures are identical. Therefore, the human organism cannot differentiate between the two. However, according to Verbraucherzentrale.de, the products are neither tested for effectiveness nor for safety by the manufacturers or official authorities and can be harmful to health in the event of an overdose, previous illness or in combination with medication.

Possible reasons why the bioavailability can be disturbed

There are certain factors and nutrients that can significantly affect bioavailability, making it difficult or impossible for the nutrients contained in a food to be utilized. These can interfere with the digestion of micro and macro nutrients
they compete for the same transport system,
change the chemical form of the nutrients contained in food,
which bind nutrients and make them unusable for the receptors in the small intestine.
In addition, the following factors influence bioavailability:
ingestion of alcohol
Physical activity, stress, illness
Previous operations of the gastrointestinal tract
The health of the intestinal flora
The additional intake of medication or dietary supplements
The duration of chewing food
The combination of foods
age and gender
Possible consequences of a nutrient deficiency with disturbed bioavailability: Iron deficiency can lead to general weakness, a weakened immune system and impaired brain function. Calcium deficiency manifests itself in the long term as osteoporosis. In adults, vitamin D deficiency leads to muscle weakness, a weakened immune system, weak bones and an increased risk of fractures and cancer. Children may experience stunted growth and weak bones. Common symptoms of vitamin B12 deficiency are enlargement of red blood cells, impairment of brain functions and increased homocysteine ​​levels, which can lead to various diseases.

Which substances inhibit bioavailability?

Bioavailability can deteriorate not only through the wrong food supplements, but also through food. Alcohol, coffee and vitamin B1 impair the absorption and utilization of vitamins. Another factor that can negatively affect bioavailability is the battle of two nutrients for the same absorption pathway, according to a study by the University of Chile. For example, copper and iron inhibit the absorption and processing of zinc.

Oxalic acid inhibits the absorption of iron, zinc, magnesium and calcium. It is found, for example, in spinach, chard, rhubarb, almonds and sweet potatoes. Tip: If you enjoy eating these foods, heat them up before eating to reduce the oxalic acid content.
Phytates are found in grains, legumes, seeds and nuts, which should actually be on the daily menu. Tip: By soaking, fermenting or sprouting you improve the bioavailability of these foods.
Protease inhibitors are found in legumes. They can significantly reduce the bioavailability of protein-rich foods by inhibiting the metabolism of protein-splitting enzymes.
Lectins are also considered disruptive. The substance can cause inflammation in the intestines. It is found, for example, in legumes, cashew nuts, peanuts, cereals and tomatoes.
Polyphenols are found, for example, in tannins (tannins), coffee, green or black tea. They can reduce bioavailability if consumed with a meal.
To avoid such reactions, you can pay attention to the ingredients on the packaging when buying food. If these substances are present, you may want to look for an alternative.

This improves the bioavailability

When choosing, preparing and assembling food, keep a few basic things in mind in order to be fully productive again and to fully exploit the nutrient potential of your healthy and varied diet.

Good combinations for optimal nutrient absorption would be:
Oatmeal with fruits, nuts and seeds
Cereals with orange juice or vegetables rich in vitamin C
Lentils or beans with parsley and paprika
Spinach with lemon or fruit
Some vitamins and minerals can influence each other and increase bioavailability: For example, calcium with vitamin D or iron with vitamin C. Legumes should always be cooked before consumption, as they are toxic when raw and can cause intestinal inflammation. Tip: You can also increase your bioavailability with sunshine vitamin D.

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Coffee on an Empty Stomach: This is What Happens in Your Body After Just One Cup

Coffee is the most popular hot drink. But many make a critical mistake when they pour themselves that first cup of the caffeinated beverage early in the morning. We explain the risks of drinking coffee to you.

Coffee before breakfast: Even one cup has negative effects

In an experiment, researchers from the University of Bath examined the blood sugar regulation of a total of 29 healthy men and women. To do this, they went through different scenarios on three consecutive nights to find out whether the coffee that is drunk before the first meal has a negative effect on the metabolism.

During the investigations, in which the test subjects had one night of normal sleep and were awakened every hour on two nights, the test subjects’ blood sugar levels were continuously measured. The scientists realized that just one cup of coffee with about 300 milligrams of caffeine is enough to produce an increase in blood sugar.
The increase is particularly strong after the restless nights.

Conclusion: Coffee should only be drunk after breakfast

A high blood sugar level caused by drinking coffee in the morning can be avoided if the hot drink is only drunk after breakfast. Five cups of the caffeinated drink are therefore considered harmless so far, provided they

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Spinach & Co.: These Healthy Foods Damage Your Teeth

When it comes to sweets, most people realize that they are bad for your teeth. But who would have thought that the following foods would do the same?

1. Bad for your teeth: spinach, chard, beetroot and co.

Spinach, chard, beetroot, sorrel or rhubarb are true all-rounders in the kitchen. They provide us with valuable vitamins, such as vitamin K. Spinach and chard are also rich in potassium. However, the healthy all-rounders often cause teeth to feel rough after eating. This is due to the oxalic acid, which is found in relatively high concentrations in these foods.

Oxalic acid removes the calcium from the tooth and thus promotes erosion. In addition, oxalic acid inhibits the absorption of iron, magnesium and calcium from food. In addition, oxalic acid can be toxic in high concentrations.

Oxalic acid can promote the formation of kidney stones and should therefore be avoided by patients with kidney disease.

2. Bad for your teeth: honey

Honey is definitely a healthier option for the body than refined sugar. It has a positive effect on heart health and even lowers blood pressure. However, sweetening with inferior honey diluted with sugar is just as harmful to the teeth as sweetening with industrial sugar.

Due to the stickiness of the honey, it also sticks to the tooth for a particularly long time and can therefore cause tooth decay. According to the latest studies, the dental insurer Dentolo knows that high-quality natural honey works against the formation of caries-causing bacteria.

It contains so-called inhibe (inhibitors), which are actually quite good for dental health. In addition, high-quality, natural honey helps with gingivitis, as it has an antibacterial effect.

3. Bad for your teeth: smoothies

Smoothies are popular because they are so healthy. They provide many vitamins, minerals and fiber. However, smoothies have two factors in their luggage that are harmful to dental health: on the one hand, the sugar and, on the other hand, the fruit acid.

The ratings for so-called “ready-made smoothies” from the supermarket are the worst. You can read about it at Stiftung Warentest. Here it would be a better decision to make the smoothie yourself.

That way you can at least control the industrial sugar content. However, the fructose and acid remain and are harmful to the teeth. If you still don’t want to do without smoothies, green smoothies are the better choice. They are preferable to fruit-based smoothies for long-term dental health.

4. Bad for your teeth: juice spritzers

Regular drinking of supposedly healthy juice spritzers can severely attack the teeth due to the (fruit) sugar content and the acid it contains. Dental erosion can even go so far as to affect the dentin, i.e. the tooth bone, under the tooth enamel.

If you still don’t want to do without juice spritzers, you should rinse your mouth out with lukewarm water after drinking the spritzer to protect your teeth. Furthermore, the teeth should be brushed promptly after drinking the spritzer. If you wait too long, the fruit acid in the juice of the spritzer will roughen the enamel on your teeth.

If you then go over the tooth with the relatively hard toothbrush, you promote the abrasion of the tooth enamel. In addition, one can say at this point in a figurative sense that constant dripping wears away the stone. If you suck on a spritzer from a straw all day long, the risk of tooth decay increases significantly instead of emptying a glass of spritzer in one gulp.

5. Bad for your teeth: ready-made fruit yoghurts

In principle, ready-made fruit yoghurts shouldn’t be seen as a supposedly healthy snack, but as a hidden sweet that has a lot of sugar in it. In some ready-to-eat fruit yoghurts, the sugar content is so high that it accounts for half of the recommended daily amount.

In contrast, high-quality (natural) yoghurts are characterized by a lot of high-quality protein, calcium and saturated fatty acids. Due to the very high sugar content, ready-made fruit yoghurts can pose a risk of tooth decay and damage tooth enamel.

In addition, depending on the type and manufacturer, a certain percentage of acid is added, which also attacks the enamel. The consumer advice center has evaluated various ready-made fruit yoghurts for their health value and sugar content.

6. Bad for your teeth: Balsamic vinegar, black tea, beetroot, and soy sauce

Some healthy foods can severely stain our teeth. These include balsamic vinegar, which stimulates the metabolism, black tea, which lowers cholesterol, and the all-round beetroot, which has calcium, phosphorus, potassium, magnesium, B vitamins, vitamin C, folic acid and iron in its luggage.

Soy sauce is low in calories and high in protein. However, these acidic foods roughen the tooth enamel and unsightly discolorations can be permanently deposited in the tooth enamel and form patches.

The controversial coffee also has this property. The same applies here: Rinsing your mouth with lukewarm water after eating helps to keep your teeth white.

7. Bad for your teeth: white wine and red wine

The article is actually about healthy food – but as so often in life, the quantity makes the poison: A good wine is not necessarily unhealthy. However, red wine and white wine can severely stain teeth.

But anyone who thinks that red wine stains the teeth much more due to its color and the pigments it contains is mistaken.

White wine is the more intensive cause of tooth discoloration, because it dissolves more calcium from deeper layers of the tooth. Ultimately, and in the long term, this leads to significantly stronger discoloration of the teeth than drinking red wine.

8. Bad for your teeth: spices

Spices support the body positively in every respect. They can inhibit cancer, lower blood pressure, have a positive effect on the cardiovascular system and much more. But spices such as curry, saffron or turmeric can also severely discolor teeth.

The unsightly discolouration is due to the high number of color pigments that leave a color film on the teeth. If the tooth enamel is already roughened before the spices are eaten, the color pigments can be stored permanently.

Ginger and mint can also stain teeth. As already mentioned, rinsing your mouth out with lukewarm water after consuming the spices also prevents ugly changes in the color of your teeth.

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Too Much Salt: This is How Badly The Spice Damages Your Brain

Excessive salt consumption can have a negative effect on blood flow to the brain. According to a recent US study. In the worst case, this can lead to massive brain damage – and permanently.

New US study: Too much salt can cause serious brain damage

The researchers from the University of Georgia examined the influence of salt on the blood flow in the brain and the neurons. The focus was on a specific region in the brain, the hypothalamus. The study found that salt actually slows blood flow to the brain. What the team calls “inverse neurovascular coupling” could lead to hypoxia. Hypoxia (hypoxemia) is a reduced oxygen content in the blood or a lack of oxygen. According to netdoktor.de, irreparable brain damage can occur in such cases.

The researchers establish the connection to salt through a compensation mechanism in the body as soon as salt is consumed. In order to lower sodium levels, the body activates neurons that release the hormone vasopressin. In order for the neurons to be able to operate the salt stimulation for a long time, hypoxia is assumed to be an auxiliary mechanism. According to the researchers, in order to “fight” the salt, the body puts itself into hypoxia.

The approach of the study could be used for future insights into other brain diseases. Until then, it would be advisable for many people to save on salt. In addition to brain diseases, there are other symptoms that can occur with excessive salt consumption.

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Lifestyle

Make Your Own Deodorant without Aluminum

Make your own deodorant quickly and easily without aluminum. You can easily make sustainable alternatives to sweat and unpleasant odors yourself at home. Because these are effective and good for your skin.

The public debate about the danger of deodorants containing aluminum is known to many and it has not been conclusively clarified how dangerous they actually are. But a homemade deodorant with well-tolerated ingredients is just as effective and is becoming increasingly popular. So we’ll show you how to make it.

Why use a homemade deodorant?

Deodorant has become an indispensable part of everyday life. Because this should avoid sweat and unpleasant odors. We use it every morning and often in between. But again and again, it is discussed whether the ingredients are dangerous. The aluminum contained often got a bad reputation. Because it’s supposed to be carcinogenic. It is also associated with diseases such as Alzheimer’s and dementia.

Although it has not been finally clarified how dangerous it is, making a deodorant yourself is always worthwhile. Because you should also avoid other ingredients in store-bought deodorants. As these antiperspirants often contain parabens, triclosan, or emulsifiers. And these are not good for your body. That’s why we’re going to show you how you can make your own deodorant in the future.

How to make a deodorant yourself?

There are several ways to make your own deodorant. Everything is possible from roll-on to spray. And the nice thing is that you usually only need a few ingredients. You probably have these at home. Otherwise, they are easily and cheaply available in the nearest drugstore or on the Internet. So nothing stands in the way of you and your self-made, effective deodorant. You also make a small contribution to environmental protection in the household.

1) Make your own roll-on deodorant without aluminum

One of the easiest ways is to make your own roll-on deodorant without aluminum. And you only need 3 ingredients. These include water, cornstarch, and the popular home remedy baking soda. If you like, you can add a few drops of tea tree oil or another essential oil. This gives your deodorant a great scent. Here’s how it works: Heat the water in a saucepan and add the cornstarch. Then mix it all together until you get a thick liquid. Then let everything cool down and add the baking soda and essential oil. Finally, stir well and pour the finished liquid into a roll-on deodorant. Your homemade deodorant is ready.

2) Recipe for a homemade deodorant cream

A deodorant cream is just as well suited as a deodorant substitute. So your deodorant without aluminum is quickly made yourself. You only need baking soda, cornstarch, and the miracle cure coconut oil for the production. The baking soda protects you from unpleasant odors and prevents bacteria from multiplying. And the coconut oil gently cares for your skin and also has an antibacterial effect. Here’s how it works: First, bring the coconut oil into a soft, liquid form. So that you can stir the other ingredients into it. Then pour the mixture into a container and let it cool down. Now you can apply your homemade deodorant with your fingers. Also, note useful home remedies for removing deodorant stains.

Ingredients needed

  • 15 g coconut oil
  • 25 g baking soda
  • 20 g cornstarch
  • 10 drops of essential oil (optional)
  • 10 drops of tea tree oil (optional)

3) Make a spray deodorant yourself

You can also make a spray deodorant quickly and easily. For this, you need a spray bottle in which you can put the liquid. You also need water, baking soda, and the effective miracle cure tea tree oil. Then mix all the ingredients together and your deodorant is ready without aluminum and other harmful ingredients. And you can use it on the go. In addition, it is super cheap to manufacture. Also, note our tips for making your own shampoo.

With only 3 ingredients

  • 100ml of water
  • 1 tsp baking soda
  • 10 drops of essential oil

4) Make deodorant from herbs

For even more natural on your skin, you can simply make your antiperspirant from herbs. But that requires a little patience. Because you first have to extract the active ingredients from the herbs. To do this, chop the herbs of your choice and put them in a lockable container (it should be 2/3 full). Then fill the container with the all-rounder vinegar and let it work for four weeks. You should place it in a warm and sunny place. Equally important is that you shake it gently every day. After four weeks, pass the mixture through a sieve and fill it into a spray bottle. You can also add a few drops of essential oil. Take a look at our recipes for making peelings yourself.

Ingredients and suitable herbs

  • herbs of your choice
  • Vinegar
  • volatile oil
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Tips on How to Cool Your Room and Apartment in Summer

Tips for a cold apartment in summer. Now cleverly cool your apartment or get your room cold.

Who does not know it? It’s summer, over 30 degrees in the shade and the apartment is heating up to an unbearable temperature. But how can you counteract this and cool the hot apartment? We have summarized useful tips for you here.

Ventilate mornings and evenings

The simplest trick to not letting the apartment get too warm in the first place is to air it thoroughly in the morning and evening. During the day, the air that enters the apartment when it is ventilated is much warmer than in the morning or in the evening. With this simple trick, you can keep your own four walls cool. Also, note tips for reducing humidity in the room and household remedies for removing mold.

Leave blinds closed

When less sun falls into the apartment, it heats up less. So you should make sure to lower blinds after airing and avoid sun exposure. Also, read our article about the advantages of pleated blinds.

Turn off devices

Television, computers, etc. manage to produce enormous heat even in winter. Cooling the apartment and leaving the TV on at the same time or using the computer is not a good idea. It is better to switch off the devices if that is possible.

Hang up wet sheets

If you have an old cloth or bed sheet available, you should hang it hand-damp on a chair, in front of the window, or in front of a fan. When drying, moisture is removed from the wet fabric and the room cools down quickly.

Ice cubes

A similar option is available for people who do not have an old bed sheet available. You fill a bucket with ice cubes and place it in front of a fan. The cold air that forms around the ice cubes is distributed throughout the room by the fan and the apartment cools down. Also, read great ideas for making ice cubes for your next party planning.

Light walls

Since dark colors absorb more heat than light colors, you should take into account that the walls are usually painted in light colors, such as beige or orange. If the walls are painted in dark colors, a small renovation with fresh colors should be considered.

Window films

Window films are suitable to ensure that no warm air is generated in the apartment at all. You stick the film to the glass surfaces of the windows and can thus deflect solar radiation. The films are available for little money in hardware stores and can be attached to the windows very quickly and without any manual skills.

Clean up

If there is a lot of junk lying around, you should just clean it up quickly. This makes the room appear much tidier and cooler. Consequently, note valuable tips for tidying up and creating an order.

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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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Vitamin D Deficiency: Tired and Drained? You Can Fill Up Your Depot With These Foods

Slack, tired and drained – that’s how many people feel in the cold season. But it can also be caused by a vitamin D deficiency. However, if you integrate certain foods into your diet, you should soon feel healthier and fitter.

Vitamin D deficiency: why the vitamin is important right now

In the sunny months, vitamin D deficiency is not actually an issue: During this time, the skin normally produces 80 to 90 percent of its requirements itself. The body can even store some vitamin D in fat and muscle tissue, but this varies from person to person person and is influenced by many factors. Vitamin D deficiency usually occurs when the skin is not exposed to the sun enough. The body needs UV light for the body’s own production of vitamin D3. A deficiency can also be caused by diseases.

In autumn, winter and early spring, however, the vitamin D balance poses a problem for many: the sun’s rays are too weak, we are outside less and show less skin.
Therefore, it can happen that you feel listless, tired or sad – which can indicate a deficiency.

Recognize vitamin D deficiency quickly: These are the most common symptoms

One of the main roles of the vitamin is bone health. Vitamin D also supports the immune system, muscles and hair, for example.

According to the vitamin D guide, possible symptoms of a deficiency are:
fatigue
exhaustion
exhaustion
Increased susceptibility to infections
mood swings
Winter depression (or winter blues)
hair loss
muscle weakness
Muscle aches

High in vital substances: These foods are natural sources of vitamin D

The German Society for Nutrition recommends about 10 µg per day for infants, everyone else should take 20 µg vitamin D per day if the body does not produce its own – i.e. in the colder half of the year. There are two options for this: Either you take supplements – but you should always discuss this with a doctor! Because an overdose also leads to damage in the body.

The other option is to add certain foods to your diet more often, which you can use to improve your vitamin D balance again. The intake of vitamin D from food only covers a small part of our vitamin D requirement.

Nevertheless, you should regularly eat the following foods that contain the sun vitamin and are therefore natural sources of vitamin D.

1. Fish and Seafood

Fish are absolute vitamin D carriers. A look at the nutrient table shows that the Atlantic herring is the absolute leader. A 100 gram portion contains 25 micrograms (µg) of vitamin D. For those who like it more regional: Baltic herring has at least 7.8 micrograms.

Salmon (16 µg per 100g) and eel (20 µg per 100g) are also suitable for filling up the vitamin tank.

Nutrient Overview:
Atlantic herring (25 µg per 100g)
Sardine (25 µg per 100g)
Eel (20 µg per 100g)
Salmon (16 µg per 100g)
Greenland halibut (15 µg per 100g)
In addition, fish is also rich in healthy omega-3 fatty acids, which support our nervous system, blood pressure and vision. Omega-3 also protects against cardiovascular problems. Fish and seafood are therefore ideal suppliers of nutrients and part of any healthy and balanced diet.

2. Eggs

Eggs also contain a healthy amount of vitamin D. However, the egg yolk is particularly rich in vitamin D.

Nutrient Overview:
pure egg yolk (5.6 µg per 100g)
Chicken egg (approx. 2.9 µg per egg)
Eggs are also high in protein and, according to a new study, should reduce the risk of heart attacks and strokes.

3. Mushrooms

The vegetarian or vegan sources of vitamin D are mushrooms. The vital substance content varies from mushroom variety to mushroom variety. Porcini mushrooms are the most nutritious, followed by chanterelles and button mushrooms.

Nutrient Overview:
Porcini mushroom, raw (3.1 µg per 100g)
Chanterelle, raw (2.1 µg per 100g)
Mushroom, raw (1.9 µg per 100g)

With these values, mushrooms are the absolute exception in the fruit and vegetable sector. Vegetarians and vegans therefore have a hard time replenishing their vitamin D stores with food. Therefore, preparations are often used. But only a few supplements are really effective.

4. Dairy products and margarine

Dairy products also contain vitamin D. Here it depends on the fat content. Fatty foods in particular, such as processed cheese or butter, are suitable for filling up at least the remaining requirement of the necessary daily dose. The latter also applies to the predominantly vegetable fat spread margarine.

Nutrient Overview:
Processed cheese, 45% fat (3.1 µg per 100g)
Margarine (2.5 µg per 100g)
Butter (1.5 to 2.5 µg per 100g)
Gouda (1.3 µg per 100g)
Emmental (1.1 µg per 100g)
However, the amounts of vitamin D are too small to reach 20 micrograms in a healthy way.

5. Cod liver oil

This remedy surpasses all other nutritional values: cod liver oil used to be considered the vitamin D-rich food par excellence. It is obtained from the liver of cod and haddock. Its taste takes some getting used to, but the vitamin D content is unsurpassed at 250 µg. That’s ten times the next best food, Atlantic herring.

Nutrient Overview:
Cod liver oil (250 µg per 100g)
Nevertheless, cod liver oil only occupies fifth place in this list, as it is hardly used today and consumption is really not enjoyable. But if you want to be healthy, you have to suffer. In addition to the high vitamin D content, the blubber is also rich in omega-3 fatty acids, vitamin A, vitamin E, phosphorus and iodine.

Can you overdose on vitamin D?

An overdose of vitamin D is hardly possible in a natural way. However, if you take heaps of preparations and dietary supplements, you may well be consuming too much vitamin D.

The Robert Koch Institute writes that excessive intake of vitamin D increases the calcium level, which can lead to acute nausea, loss of appetite, abdominal cramps, vomiting or, in severe cases, kidney damage. Since vitamin D is stored in the body, both an acute and a gradual overdose are possible.

800 IU per day is recommended if there is no other source of vitamin D. IE is a unit for vitamins, 1 µg corresponds to about 40 IU. This means that the daily requirement of 20 µg corresponds to 800 IU. However, as health damage can occur in the event of an overdose, you should always consult a doctor before taking vitamin D supplements.

Avocados: how much vitamin D is in them? Incorrect database entry causes confusion

When looking into foods rich in vitamin D, you’ll come across avocados here and there — but with different nutritional information. From zero to six micrograms per 100 grams, everything is included. Six micrograms would be surprisingly high for a plant-based food.

According to Baliza, a company that makes apps for food intolerance, the only scientific article reporting high levels of the vitamin dates back to the 1930s. National databases give it a zero, which is correct. The cause of the confusion is an incorrect entry in a widespread German food database, which has since been corrected.

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Food

Shock For All Cola Fans: This Really Happens in Your Body After Just One Glass

For many, cola is a cult drink that is not only drunk as a cool refreshment, but also as a mixed drink at parties. But what effect does cola actually have on you? This is what happens after just one glass in your body.

Shocking news for all cola fans: this really happens in your body after just one glass

After all, cola is one of the most popular soft drinks, especially among children and young people. It’s no wonder, because the manufacturers’ advertising strategies seem to be working. On average, everyone drinks over 33 liters of cola a year (as of 2020). If you add the light versions, it is even more than 45 liters. Around 1.5 billion bottles are sold every day.

But what exactly is in the drink? What is it made of? The exact composition is closely guarded by the manufacturers.

But the main components are well known. These are water, carbon dioxide, flavors, colors, phosphoric acid, caffeine and sugar. And there is more than enough of the latter. A 0.2 liter glass of the dark fizz contains over 21 grams of it. And that’s more than 90% of the WHO recommended daily dose. And the light or zero version? There are artificial sweeteners, such as aspartame, and a relatively large amount of phosphoric acid. Incidentally, the caffeine content is between 10 and 25 milligrams per 100 milliliters, depending on the manufacturer.

How unhealthy is cola really?

A nice ice cold cola. The taste on the tongue, the tingling of the carbonic acid. Who thinks at that moment what is happening in the body now? But maybe you should think about it a bit.

Let’s say you drink a 0.33 liter can. You’re immediately ingesting the equivalent of seven teaspoons of sugar. That’s already more than the World Health Organization recommends, which recommends six teaspoons. After 20 minutes, the blood sugar level reaches its peak. This causes insulin to be released, which prompts the liver to convert the sugar into fat. After 40 minutes, the caffeine intake is complete and the liver releases even more sugar. Blood pressure rises, the pupils dilate. In the brain, the adenosine receptors are blocked, which prevents sleepiness. After 45 minutes, the messenger substance dopamine is increasingly released. This ensures that we feel happiness and well-being. After an hour, the phosphoric acid binds calcium, magnesium and zinc in the lower digestive tract, which boosts metabolism. This effect is amplified by the high doses of sugar and artificial sweeteners, which drives the excretion of calcium in the urine.

After more than 60 minutes, caffeine’s diuretic properties kick in – you need to pee. And with it, calcium, magnesium and zinc, which, among other things, were intended for the bones, are excreted. Other electrolytes and of course water also leave the body. Now comes the sugar crash. You become nervous, irritable, sluggish, or all of them together. After a few hours, the caffeine crash follows. All the liquid you took in with the cola is gone. And with that, important nutrients that the body needs have literally ended up in the toilet.

Cola as a thirst quencher? These alternatives exist

If you now consider the effects that cola has on the body, what happens if you consume a lot of it over a longer period of time? Due to the yo-yo effect when it comes to sugar, the body demands more and more of it. You want to feel good, savor the happiness that dopamine brings about. And this is where the danger lurks. Too much sugar consumption can lead to obesity, diabetes and the associated damage.

The amount of 3 milligrams per day and kilogram of body weight should not be exceeded in children and adolescents. Together with the sugar consumed in large quantities, cola is therefore more than just questionable for young people.

Conclusion: Cola is not suitable as a thirst quencher. Along with fruit juices, cola is one of the luxury drinks and should therefore be enjoyed in moderation. Alternatives are spritzers or water, which you can enjoy with fruits or other ingredients as “infused water”. Homemade unsweetened iced tea can also be considered as an alternative. This turns thirst quenching into indulgence with no regrets.

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