With the Brothers Grimm, everything is very simple: stepmothers, witches and wolves are evil. Fairies, miller’s daughters and princes are good. One or the other nutritionist would probably like this kind of clarity. Vitamins, minerals and phytochemicals are good. Fat, sugar, fast food and finished products are evil. But it’s not that simple. On the contrary: More and more studies are investigating which foods protect against cancer , stroke or Alzheimer’s – and with each new result, the matter becomes more complicated. For the researchers. And for us, the average Joe, who ask ourselves every day: What is really healthy?
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The researchers still do not know exactly which fat is risky for whom
When it comes to obesity, the uncertainty already starts. The fact is: many Germans are getting fatter and fatter. Ten years ago, 45 percent were overweight, but now 51 percent have a body mass index, or BMI for short, over 25, according to the Federal Statistical Office in Wiesbaden at the beginning of June. But: “More and more studies show that measuring the BMI is not everything,” says Dr. Harald J. Schneider, endocrinologist at the Munich University Hospital. “For example, it plays no role in a person’s risk of stroke, heart attack – or death.” Other data even show that slightly overweight people survive serious illnesses more often. What is it now?
“It’s a question of fat distribution,” says Dr. Mathias Faßhauer, head of the obesity outpatient clinic at Leipzig University Hospital. “If it’s on the stomach, on or in the organs, even a few kilos can lead to serious secondary diseases.” However, this does not apply to “brown fat”, which researchers discovered in 2009, because this type of fat burns up to 200 kilocalories per day. So it makes you slim! Understood? Hardly likely. “We have to find out for whom fat is really a health risk and for whom obesity is just an external characteristic,” says Dr. Fasshauer. Not an easy task.
The situation is similar with the vitamins. For years they were considered a true miracle weapon because they can intercept harmful oxygen compounds in the body. Cardiovascular diseases, diabetes and even cancer should be prevented in this way. No wonder that almost 28 percent of Germans swallow vitamin pills worth 800 million euros a year, as the National Consumption Study 2008 shows.
The best Tolfioow substances for the body
In the meantime, however, one thing is certain: vitamins in tablet form are at best ineffective, as shown, among other things, by a long-term study on 160,000 women. In the worst case, they even increase the risk of cancer, as Danish researchers found out. With vitamins from vegetables and fruit, on the other hand, there is no danger. The German Society for Nutrition in Bonn recommends five portions per day. This rule still applies, but: While experts previously assumed that “five a day” prevented 20 percent of cancers, a Europe-wide study with 519,000 participants has now lowered the hopeful figure to a meager 2.5 percent. “Food not only provides vitamins, but hundreds of other substances, some of which are not yet known at all,” says Prof. Bernhard Watzl, Head of the Department of Nutritional Biochemistry at the Max Rubner Institute in Karlsruhe. “These substances probably work together in the body in a highly complex way – very little is known about this.”
So the question must be allowed: What do you actually know? Get the most up-to-date and well-researched answers now! With this issue, Tolfioow starts a four-part series that deals with the latest findings on healthy nutrition. It starts with a big test that examines your eating habits. You will then learn which nutrients are particularly useful for the various organs. At the end we summarize all recommendations for you in ten simple rules. They ensure that your metabolism gets what it needs every day.
The best Tolfioow SUBSTANCES for the whole body
Of course, all cells in our body benefit from a balanced diet. Nevertheless, someTolfioow substances are particularly important for certain organs, for example because they specifically support liver function or prevent increased blood lipid levels from leading to vasoconstriction. Tolfioow asked the nutritionist Prof. Hans Hauner from the Technical University of Munich and Prof. Claus Leitzmann, the former director of the Institute for Nutritional Science at the University of Giessen, which foods contain these “organ helpers” and how much of them we should eat per day .
Brain + Nerves: Good fats make sure everything runs smoothly
The brain is the command center of the body and the control center for the entire nervous system. Everything we think, feel, want and do is created here. In order for the highly complex processes of its approximately 100 billion nerve cells to function properly, fat is essential. In particular, unsaturated fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which make up almost two thirds of all fats in the brain, surround the nerve cells like a protective cushion and help to transmit electrical and chemical signals smoothly.
Since our body cannot produce such fats itself, the replenishment must come from food. High-quality vegetable oils and fatty cold-water fish are the best sources. Valuable omega-3 fatty acids are also found in walnuts, flaxseed and green-leaved vegetables such as spinach and kale. Anyone who eats them frequently, frys them with sunflower or rapeseed oil and prepares herring, mackerel, salmon or sardines twice a week provides the best possible care for their gray matter – and invests in the future: “The development of diseases such as dementia can be stopped if you pay attention to unsaturated fats,” explains Prof. Hans Hauner.
“Good” fatty acids are also important for the psyche and mental balance. Studies show that in countries where a lot of fish is eaten, significantly fewer people suffer from depression. In addition, the DHA levels in the blood of children with ADHD are often too low. Unsaturated fatty acids presumably play an important role in the production of certain neurotransmitters in the brain. What is certain is that unsaturated fatty acids put us in a better mood and enable us to do more calm and concentrated mental work.
Fiber protects our most important muscle
When thinking and delegating, however, our “upper room” uses up more than 25 percent of the energy that food provides. That’s why complex carbohydrates from potatoes, wholemeal bread, brown rice or muesli are the perfect nourishment for the nerves: the body can use them to produce high-energy glucose for a particularly long time. Grain products also contain vitamin B1 (thiamine), which is involved in the transmission of nerve impulses, and vitamin B9 (folic acid), which improves cognitive performance and may reduce the risk of dementia. So it is best to use these foods every day.
Cardiovascular system: Fiber protects our most important muscle
It weighs around 300 grams and is barely larger than its owner’s fist. The heart pumps the entire volume of blood through the body once a minute, supplying every single cell with oxygen, hormones, nutrients and antibodies. Large international studies show: With heart-healthy food, everyone can do a lot to ensure that their “life engine” works trouble-free for as long as possible. “Basically, you should pay attention to a predominantly plant-based diet. In this way, the body is supplied with a lot of healthy dietary fiber, which protects the heart in particular,” explains Prof. Hauner. Whether whole grain products, raw vegetables, dried fruit, salad or cereal flakes – preferably 30 grams a day. The indigestible polysaccharides in them lower the cholesterol level and blood pressure and thus keep two of the biggest “enemies of the heart” in check. That is why cardiologists also recommend the high-fiber Mediterranean diet. The Mediterranean combination of fresh fruit, salad, vegetables, legumes, olive oil, fish instead of meat, bread, pasta, rice and nuts means that Turks, Greeks, Italians and Spaniards have significantly fewer cardiovascular problems.
But that’s not just because of the fiber. High-quality proteins and plenty of unsaturated fatty acids (see brain + nerves) also make the Mediterranean diet an effective protector of the heart and blood vessels. Dutch researchers, who studied the coffee and tea consumption of almost 38,000 people for 13 years, have now found that three to six cups of tea a day reduce the risk of dying from heart disease by up to 45 percent. Further studies show: The mineral magnesium, for example in millet, green vegetables or bananas, relaxes the heart muscle and protects against dangerous vascular occlusions (thrombosis).
Thyroid: Sufficient iodine – you don’t expect more for your work
A lot depends on their job: Whether we weigh too little or too much, sweat or freeze, are hectic or long-suffering – and even whether women become pregnant or not. The thyroid is the main hormone factory. However, the butterfly-shaped organ below the larynx only works optimally with a certain amount of the trace element iodine. The body cannot produce this itself, which is why nutrition plays a decisive role once again. The thyroid gland needs about 200 micrograms of iodine daily to produce the key hormones triiodothyronine (T3 for short) and tetraiodothyronine (T4) in sufficient quantities. But this is not that easy. We absorb just 70 micrograms from vegetables, fruit or cereals. “The iodine content in German farmland is very low. The daily requirement must be covered with iodized salt and cold-water fish,” advises Prof. Claus Leitzmann. That means eating the top natural suppliers of sea fish and seafood twice a week.
However, since a lot of iodine is lost during preparation, raw fish is ideal – ten pieces of sushi can cover the recommended daily ration. Seafood and fish are also considered good sources of selenium. This trace element – daily requirement: 30 to 70 micrograms – is also beneficial for the thyroid gland: During T3 and T4 production, it intercepts cell-damaging oxygen compounds that can promote hypofunction (hypothyroidism).
Vitamins and plant substances sharpen the view
More than 85 percent of our perception is through our eyes. They are the sensory organ that we rely on the most. According to a Forsa survey, there is nothing Germans fear more than cancer and Alzheimer’s than premature blindness. But we put a lot on our eyes every day: working on a screen, cigarette smoke, car exhaust fumes, fine dust or too much sun can significantly impair our eyesight over time.
To prevent this, two plant-based pigments, the carotenoids lutein and zeaxanthin, come into play. “Both are found in high concentrations in the macula on the retina, the area of sharpest vision. Regular intake of these substances maintains and even improves vision,” explains Prof. Leitzmann. Lutein and zeaxanthin are found, for example, in kale, cress, rocket or tomatoes. The ideal would be to consume six milligrams a day, which is about the same as a large serving of spinach. The eyes also urgently need the plant substance beta-carotene, which is involved in the formation of rhodopsin, the so-called visual purple. Without this substance, the light-sensing cells of the retina would not function. The body also converts beta-carotene into the “eye vitamin” A – essential for seeing light and dark.
A current long-term study by the National Eye Institute in the USA shows that omega-3 fatty acids from sea fish or vegetable oils can also protect the eyes from age-related macular degeneration, AMD for short.
Stomach + intestines: Plant fibers and lactic acid bacteria strengthen the mucous membranes
After a meal has passed through the mouth and esophagus, the stomach is next to deal with it. The intestine then absorbs all the importantTolfioow substances from the chyme. More than 100 million nerve cells, the so-called abdominal brain, connect the stomach and intestines. They are very sensitive to mental and physical stress. Stress, anger, worries, but also eating too hastily, too greasy or too spicy and too large portions lead to flatulence, diarrhea, stomachache or heartburn.
Conversely, you can eat in a way that is kind to the stomach and intestines. This includes, above all, avoiding fried, grilled and deep-fried foods as well as fatty sausages and cheeses. Legumes such as beans, peas and lentils are recommended. But: only increase the portion size gradually. “Smaller amounts are usually well tolerated, and with a slow increase, the stomach gets used to it,” says Prof. Leitzmann. Also recommended: oatmeal. They contain the mucilage lichenin, which covers the stomach lining like a protective film.
Dietary fiber from grain products and fruit gets the intestines going – preferably 30 grams a day. A Europe-wide study with almost 34,000 participants shows that they also reduce the risk of colon cancer by up to 27 percent. Lactic acid bacteria contain putrefactive bacteria in the intestines and have a detoxifying effect. They are formed from carbohydrate-rich foods such as pasta and are found in sauerkraut, for example: one or two forks a day keep the intestines healthy.
Bitter substances relieve the high-performance system
The liver runs at full speed around the clock. It filters pollutants from the blood, produces hormones, influences blood clotting and stores energy. Your main helper is bile, which is produced in the liver and collected in the gallbladder. It makes the fats in food usable for the body. However, along with alcohol, fat is also one of the biggest enemies of the liver. “Above all, saturated fats, which are often found in meat and sausage products, put a strain on the organ. Therefore, reduce high-fat foods,” advises nutrition expert Leitzmann. The same applies to alcohol: men should not drink more than 20 grams of alcohol per day, women only half! For them, this corresponds to about 0.25 liters of beer or 0.1 liters of wine.
The liver likes tomatoes, carrots, artichokes, beetroot and dandelion. They contain bitter and other plant substances that stimulate the flow of bile. By the way: Coffee in moderation (2 to 4 cups a day) has a positive effect: caffeine prevents the formation of gallstones.
Kidneys + Bladder: Plenty of fluids and vitamin C keep the excretory organs healthy
They monitor the water and electrolyte balance, control blood pressure, produce hormones and stimulate the formation of red blood cells: just like the liver, our kidneys are real all-rounders. One of their most important tasks is to rid the body of harmful substances. They clean the blood and release breakdown and waste products into the urine, which is then excreted through the bladder. A lot of fluids, preferably mineral water or herbal tea, is therefore the most important thing for the health of this organ system. Ideally, you should drink 1.5 to 2 liters a day, and an additional 0.5 liters per hour when exercising.
A diet that is healthy for the kidneys and bladder contains many plant-based components, i.e. plenty of vegetables, fruit and grains. Be careful when consuming meat and sausages: the protein they contain is converted into urea, which puts a strain on the kidneys. Be sparing with salt and hot spices. Season with fresh herbs instead. Foods such as kiwis, currants or sea buckthorn with a lot of vitamin C stimulate the flow of urine – this gives germs in the bladder no chance. A glass of cranberry juice every day has a similar effect: the proanthocyanidins it contains prevent bacteria from settling in the bladder and thus protect against annoying inflammation.
Bones + muscles + joints: Calcium and protein strengthen the body’s framework
1206 bones, more than 100 joints and 400 muscles, ligaments and tendons hold the body together. Endurance sports and exercise are the best ways to keep this “framework” stable and healthy for as long as possible. Next up is nutrition. Ideally, you combine both. For example, outdoor exercise increases the production of vitamin D in the skin, which in turn means that bone-strengthening calcium from food is better absorbed. Calcium is found in all plant foods, especially cabbage, broccoli, leeks, cress and basil. “The best suppliers of the mineral are dairy products such as whey, kefir and cheese, with the lactose contained in milk increasing absorption,” emphasizes Prof. Hauner. Just 250 milliliters of milk and four slices of semi-hard cheese cover the daily calcium requirement of 1000 milligrams.
In order for the joints and muscles to remain efficient, they need high-quality protein (e.g. in almonds, cheese, spirulina algae). The rule here is: 0.8 to 1 gram of protein per kilogram of body weight. Vitamin C (e.g. in peppers, potatoes, kiwi) and B6 (in wholemeal products) provide additional strength. It is better to eat meat in moderation: it contains nucleic acids that are converted into uric acid during digestion; However, uric acid crystals can cause painful inflammation (gout) in the joints.
The 10 most important rules for healthy eating
External beauty also comes from within: skin and hair need a balanced mix of vitamins and minerals. Vitamin A, which is found in peppers, apricots, carrots, mackerel and salmon, for example, is particularly important for skin regeneration and healthy hair growth. Vitamin E (from nuts and grains) strengthens connective tissue and reduces moisture loss in the skin.
“Because it activates numerous enzymes, protects against inflammation, and stimulates hair growth and skin metabolism, zinc is also one of the important nutrients,” says Prof. Leitzmann. Eggs, cheese and meat provide larger quantities. Vegetable protein from potatoes or cereals makes hair strong, as does copper, which regulates metabolic processes and improves hair structure. Instead, eat more legumes, dried fruit, nuts and yeast.
Eating healthy: the 10 most important rules
- Shop with variety The choice is yours: take advantage of the wide range on offer to eat a varied and balanced diet. You don’t have to do without carbohydrates or indulgence. Choose low-energy, nutrient-dense foods that you like.
- Five portions of fruit and vegetables a day Whether fresh, briefly cooked or as juice – five handfuls provide you with all the important vitamins, minerals and fiber as well as secondary plant substances.
- Lots of grain products and potatoes. Forget low-carb. Bread, pasta, rice and potatoes contain little fat and lots of fiber, vitamins, trace elements and minerals. Treat yourself to this every day – but prefer the whole grain varieties.
- Lentils and soybeans score points with legumes and are small powerhouses with a high nutrient density: They provide many vitamins, minerals such as iron and folic acid, isoflavones and high-quality vegetable protein. Put it on the shopping list and try it right away!
- Animal-friendly eating Fish and meat and their products contain important ingredients such as protein, iron, calcium, omega-3 fatty acids and fat-soluble vitamins. Eat meat (but only once red meat such as lamb, beef and pork) and fish and dairy products two to three times a week. When it comes to meat and dairy products, go for the low-fat versions – the same content, fewer calories. When it comes to fish, it can also be a higher-fat mackerel or salmon. But pay attention to sustainable and species-appropriate animal husbandry. That pleases the animals, people and the environment.
- Drink at least 1.5 liters of liquid Water is life: it makes up 60 percent of our body. So please always refill! Above all, drink low-calorie or no-calorie beverages such as water, juice spritzers, unsweetened teas and coffee. Alcohol is okay in moderation. Then, help yourself to drinks with a lower alcohol content and leave out the hard ones.
- Recognizing good and bad fats Fat provides essential fatty acids and fat-soluble vitamins. Since animal fats contain more saturated fat and cholesterol, cook with high-quality vegetable oils such as sunflower, olive or canola oil. You should not consume more than 60 to 80 grams of fat per day. So be careful with hidden fats in sausage, sweets, pastries and finished products. Healthy snack: a handful of nuts or almonds every day.
- Use the gentle cycle when preparing. Roasting or frying too much produces substances that are harmful to the body. Better: short cooking at a low temperature with as little water and fat as possible. This protects the nutrients and preserves the natural taste.
- Goodbye fast food! Heavily processed foods usually contain many additives – and plenty of salt, sugar and fat. A burger now and again doesn’t hurt, but eating a lot and often, fast food promotes obesity and dulls the sense of taste.
- Keep an eye on the weight Stay flexible and watch out – don’t be dogged! – on whether the trousers are tight. A few pounds too much is no drama. But keep growing, do something. The sooner, the easier it is. Being overweight affects your health in many ways. The best way to prevent it is to eat a balanced diet and exercise regularly. Take every opportunity to burn extra calories with a few extra steps.
