Vitamins, Minerals & Co.
The Germans eat much less fruit and vegetables than their southern European neighbours – and against their better Knowledge of the health Benefits. Then the pharmacist are in demand as a consultant and help products the “vitamin unwilling” customers with dietary supplements. Also, the diet of children and young people is often not optimal, fat is usually and not too sweet. Such a eating habits solidify over time and can have serious consequences.
Parents as good role models
If a child is resorting to sweets or fruit, depends primarily on the model and behavior of the parents. If the parents eat hardly any fruits and vegetables, not learn it even the children. A healthy diet to ensure that the main components of food – carbohydrates, fats, and proteins alone. The body must be fed with vitamins, minerals and trace elements.
Although for us the Problem of a lack of supply prevails, every human being a sufficient quantity. An unbalanced diet, pregnancy and lactation, growth and performance sports, but also an unhealthy lifestyle with stress, cigarettes and alcohol increase the Vitamin and mineral needs of the organism.
Fruits and vegetables reduce the risk of disease
There is suggestive evidence that frequent consumption of fruits as well as raw and green vegetables to reduce the risk of cancer (lung, stomach, and colon, but also breast and prostate cancer) can help. And also the risk of developing high blood pressure and Diabetes, can be significantly reduced.
Responsible for this beneficial effect, an estimated 10,000 secondary plant substances are the most well – known carotenoids and flavonoids. It is unclear as yet which of these so-called secondary plant substances for the protective effect. In principle, secondary plant substances can inhibit almost every stage of cancer development.
Oxygen is essential for life, in its activated forms however, it also has negative effects on the body. The body is constantly confronted with free Radicals and other Pro-oxidants. Very sensitive to oxidation, the unsaturated fatty acids in membranes. But also proteins, carbohydrates and nucleic acids are damaged. After all, five percent of the processed per Minute oxygen supplies in the body’s own metabolic processes, for example, auto-oxidation processes or enzymatic reactions, round-the-clock, highly reactive oxygen compounds. In addition, environmental pollution (ozone, UV-B radiation, car exhaust fumes) lead to an increased share of reactive oxygen compounds.
Thus, it is not a diseases to the dreaded “Free Radical”, such as arteriosclerosis, rheumatism and cancer, are supported by parts of the organism through a targeted diet and supplementation with anti-oxidant ingredients. Physical activity (Wide – and high-performance sports) is to be equated with metabolic stress. During the sporting activity much more free radicals that “can neutralize the body”. Especially athletes, are per week for more than 15-20 hours of Sport, should change for optimal protection of your body, the diet and in addition nutritional supplements to take, contain antioxidants.
The body has extensive antioxidant mechanisms to prevent damage or repair. This anti include oxidative enzymes, whose activity is the supply with trace elements such as selenium and zinc. They are not sufficient for comprehensive protection. The body is therefore on the supply of exogenous antioxidants (radical scavengers) from the food or specially prepared food supplements led to rely.
The best known and most studied antioxidants are vitamins C and E. anti-oxidative effect of certain amino acids (glutamine, cysteine, arginine) and the body’s own substances (coenzyme Q10, and glutathione), as well as in addition to the mineral zinc, selenium and copper, also manganese, iron and Magnesium. In the case of the secondary plant substances – carotenoids and polyphenols (flavonoids), the antioxidant activity even higher than that of vitamins C and E.
What is the optimal diet?
A balanced diet is the best Foundation for health. Who sets plenty of on the herbal Energizer fruit and vegetables, is upgrading also effective against free radicals. Destination of the day are around 600 g of fruit and vegetables, which should be distributed to three portions of vegetables and two servings of fruit.
As a Portion of a hand full of fruit, e.g. an Apple or a banana or fresh vegetables are considered. In the case of berries or cleaned and comminuted vegetables, two hands are fully considered as a Portion.
Five portions of fruit and vegetables a day – what counts?
Not every fruit and vegetables (for example, legumes and potatoes). Acceptable in all types of fruit and vegetables that are fresh or after preservation (by Freezing or Drying) is approved as a ready – to-eat products. The fat content must not exceed 3 g per 100 g of food and the sugar content does not exceed 30 percent of the Output. Only juices containing 100 % fruit and juice concentrates.
Examples of healthy diet
A healthy Breakfast could look like this: In the with low-fat yogurt, mix cereal, fresh forest glow berries as purple, red and blue polka dots, in addition a glass of freshly squeezed orange juice. In addition to the Jam jar with the whole-grain bread and a cheese plate, plenty of slices of cucumber and red tomatoes into quarters and garnished with green.
At lunch, it goes on just as colorful. Appropriate meals are for example:
- Broccoli casserole
- Onion strudel
- Carrots and white cabbage salad
- scalloped Zucchini
- stuffed peppers
- Cream of cress soup and other vegetable dishes.
In view of the changed living and eating habits, as well as the negative environmental influences to which each of us is exposed daily, is not to achieve a protective effect for always – at least not on the conventional diet, because it is not more rich in vitamins, minerals and trace elements such as even twenty years ago.
Demand for antioxidants ceilings on the diet hardly
From many science supply is to be given to learning of the recommendations of antioxidants, which are reached via a normal diet. To take, for example, a gram of Vitamin C per day, you would have to eat 20 to 40 oranges or 50 to 80 Apples. An additional supply of food supplements is strongly recommended. This applies especially to people in special life situations (Adolescents, Pregnant and lactating women, athletes as well as elderly and sick people).