Stiftung Gesundheit und Ernährung Schweiz

🌿Exploring the Nutritional Benefits of Jerusalem Artichoke🌿 Jerusalem artichokes (𝐻𝑒𝑙𝑖𝑎𝑛𝑡ℎ𝑢𝑠 𝑡𝑢𝑏𝑒𝑟𝑜𝑠𝑢𝑠 L.), a North American plant from the Asteraceae family, are gaining popularity in modern diets due to their artichoke-like flavor and adaptability to various environments. These nutrient-rich tubers offer numerous health benefits. Let's take a closer look at the health benefits of this remarkable tuber! 1.💧 Hydration Powerhouse: Jerusalem artichokes are composed of approximately 78-80% water, helping keep you hydrated throughout the day. 2. 🌱Natural Source of Inulin: Jerusalem artichoke tubers store inulin, a prebiotic fiber that supports your intestinal health and strengthens your microbiome. 3. 🧂Mineral Richness: A great source of potassium, Jerusalem artichokes contribute to regulating your blood pressure and promoting heart health. 4. 🍊Vitamins and Iron: They are an excellent source of Vitamin B1 and Iron—nutrients that play crucial roles in energy metabolism and immune support. 5. 🩸Blood Sugar Regulation: Research indicates that Jerusalem artichoke can help lower blood sugar levels, making it a valuable ingredient for people with diabetes. 6. ❤️Cholesterol Reduction: These tubers assist in reducing total cholesterol and triglycerides in the blood, supporting cardiovascular health. 7. 🧬Antioxidant Benefits: Rich in bioactive compounds, Jerusalem artichokes act as antioxidants, helping to prevent cellular damage in your body. 8. 🌾Gluten-Free Goodness: Completely free from gliadin, Jerusalem artichokes are a safe choice for individuals with gluten intolerance or celiac disease. Additionally, baked goods made with Jerusalem artichoke flour offer improved texture and color compared to standard gluten-free options. 🌟With its impressive health benefits, from supporting gut health to helping manage blood sugar levels, Jerusalem artichoke is a perfect example of how natural foods can contribute to a healthier lifestyle. As Hippocrates wisely said, “Let food be thy medicine and medicine be thy food.”🌟 👉 What are your favorite ways to incorporate Jerusalem artichokes into your meals? Share your delicious recipes or snack ideas in the comments! For more insights on nutrition and health, visit us at diet-health.info #JerusalemArtichoke #Nutrition #Health #Wellbeing #HealthyLiving #MindfulEating #Superfoods #Glutenfree #vegetable #organic #seasonal #prebiotic #fiber #vitamins #guthealth Sources: Jerusalem artichoke, diet-health.info (https://lnkd.in/dDvr4A5N) Potassium, diet-health.info (https://lnkd.in/e96eXJXE) Thiamine, diet-health.info (https://lnkd.in/eHSaBk6N) Iron, diet-health.info (https://lnkd.in/etmdEyes)

It is likely that you are aware of the significant impact that vitamin C has on human health,as it is a powerful antioxidant and free radical scavenger. But there is so much more to vitamin C that you may not have known. 😉 The following ten facts represent a selection of the most interesting and often unknown properties of this powerful vitamin. 👉 Let us know in the comments which of the presented facts was the most unexpected. 1) A common misconception is that lemons are particularly rich in vitamin C, but acerola cherry, sea buckthorn berries, rose hip, guava, yellow bell pepper, black currants, wild garlic and kiwis are much better sources. 2) Vitamin C protects folic acid, vitamin E and LDL cholesterol from oxidation. Oxidized LDL cholesterol is a major risk factor for arteriosclerosis. So the complex process of arteriosclerosis development is blocked in a crucial, very early phase. 3) Vitamin C converts copper into forms that can be utilized by enzymes. 4) It improves the absorption of iron from other plant-based foods. 5) If you heat vitamin C-rich foods for too long, the vitamin C is transferred to the cooking water. You can keep the loss of vitamin C relatively low by carefully blanching vegetables for a brief amount of time. This deactivates the enzymes that break down the vitamin C on the outer layer of the vegetable. 6) Smokers require a greater intake of vitamin C. The recommended daily intake (RDI) of vitamin C for adults is 100 mg. Therefore, smokers should increase their vitamin C consumption to 150 mg per day. 7) If you are consuming a high amount of vitamin C (about 1 g per) the concentration of oxalate and uric acid in your urine will increase and the risk for kidney stones rise. This mainly affects consumers of vitamin supplements. For 1 g of vitamin, you would have to eat around 2 kg of oranges or 600 g of yellow peppers a day. 8) Vitamin C has antidepressant and anxiolytic effects, making it an effective treatment for stress-related disorders. 9) It prevents the formation of carcinogenic nitrosamines (made from nitrite and amines) in the stomach. 10) Vitamin C is found in high concentrations in the brain and serves as a vital micronutrient for optimal brain function. For more interesting information about vitamin C, check out our sources: Oranges (https://lnkd.in/dJMSbAVk) Vitamin C (https://lnkd.in/dRfP-daM) Vitamin C- why you need it and where to find it (https://lnkd.in/df-5PaUn) Moritz B, Schmitz AE, Rodrigues ALS, Dafre AL, Cunha MP. The role of vitamin C in stress-related disorders. The Journal of Nutritional Biochemistry. November 2020;85:108459.

Plant-based dairy products, such as yogurts made from oats, soy, coconut, cashew, and almonds, are becoming increasingly popular. This shift is driven by various factors, including lactose or milk protein intolerance, special dietary requirements, and ethical convictions. Let's take a closer look at these alternatives and their diverse effects on our health. Among plant-based yogurts, oat and soy varieties have the lowest total fat content, while coconut, cashew, and almond yogurts have higher fat levels. Coconut-based alternatives, in particular, contain significant amounts of saturated fats. Due to this, it's advisable to consume coconut yogurt sparingly to maintain a balanced diet. When it comes to protein, coconut yogurt falls behind with only 0.6-1.2 g/100 g. In contrast, almond (2.3-4.2g/100g) and soy yogurts (4.0-4.6g/100g) come close to the protein content of traditional dairy products (4.3-5.1g/100g). Soy protein is especially notable for its high quality, containing nearly all essential amino acids and being easily digestible. Additionally, soy has a low glycemic index, making it suitable for diabetics and potentially beneficial in reducing symptoms of Type 2 diabetes. Comparing micronutrients, plant-based yogurts generally have higher iron content than dairy yogurts. Coconut yogurt is particularly rich in calcium. In general all plant-based options have lower potassium levels than dairy yogurts. Soy yogurt comes closest in potassium content, followed by cashew yogurt , while oat yogurt has the lowest amount. It's important to note that even if soy yogurt is rich in certain micronutrients like potassium or calcium, this doesn't necessarily mean they are fully bioavailable. The body sometimes absorbs calcium from plant sources less efficiently than from animal sources due to plant compounds like phytates, oxalic acid, and dietary fibers, which can inhibit absorption. Cashew-based yogurts, although delicious and containing some beneficial nutrients, should be consumed in moderation due to their unfavorable ratio of omega-6 to omega-3 fatty acids, which could promote inflammation in the body over time. Soy-based alternatives have added benefits due to their isoflavone content, which has been shown to improve vascular function by reducing arterial stiffness. Isoflavones also have a positive impact on memory and cognitive function, and some studies suggest they may even reduce the number and size of cancerous tumors. One of the key benefits of plant-based yogurts is their lower sugar and sodium content compared to dairy yogurts, along with a higher fiber content. However, depending on the type of plant-based yogurt consumed, there may be deficiencies in protein and calcium. Overall, vegan yogurts can be a healthy addition to your diet due to their higher antioxidant activity, a result of fermentation. They also contain live microorganisms that positively affect gut health and may contribute to weight loss. Sources are in the comments 😉

“Got Milk?” is a famous slogan of the American milk industry. Milk is promoted as being healthy and an important factor of strong bones, disease prevention, muscle building and the supply with vitamins and minerals. For a holistic view on this topic we present a few study results today that contradict this marketing promise. Milk is not as healthy as often assumed. There are also some good reasons to reduce or completely reconsider your milk consumption. We only picked out 3 to present here, but if you want to know all of them, you find the links to our sources at the end of the article. 1) A link between milk consumption and cancer is being discussed. Breast cancer and prostate cancer in particular are often mentioned in this context. A study from 2003 shows a significant increase in breast cancer in Japan after the Second World War in western-oriented cities with a high consumption of dairy products. Dairy products contain oestrogens and IGF-1. IGF-1 is an insulin-like growth hormone that is identical to that found in the human body. A woman only produces about half a tablespoon of oestrogen in her lifetime. Milk contains about thirty nanograms per milliliter of IGF-1. Also 5 alpha-pregnanedione is found in cow milk – a direct precursor of dihydrotestosterone, which is seen to have an effect on prostate cancer and inducing estrogen receptors in breast cancer cells. 2) Dairy products contain lots of fat, saturated fat, calorie, and cholesterol, which are contributed to increased risk of obesity, heart disease, and diabetes. A study shows that cow’s milk consumption in childhood have been suggested to promote the development of type 1 diabetes mellitus and other immune-mediated or neurological diseases, as the protein in milk has been proven to be diabetogenic. 3) It is a myth that dairy products guarantee a good supply of calcium. Due to the acidic pH value, the calcium is not absorbed directly into the bones, but enters the bloodstream, the intestines and is excreted again via the kidneys. In extreme cases, the excretion of calcium can lead to a lack of calcium in the body, which is compensated by using the calcium reserves in the bones. Milk is also low in magnesium, which plays an important role in calcium transport and calcium absorption. Osteoporotic bone fracture rates are highest in countries that consume the most dairy, calcium, and animal protein. PS: There are even more good reasons, such as poor animal husbandry or ecological factors, to be critical of milk consumption, but in this article we have only focused on the health effects. For more info follow our link and the sources in the comments: https://lnkd.in/d5pZhze3

Inulin is a dietary fiber found in plants like for example Jerusalem artichoke, chicory, artichoke, asparagus, leek, or onion. Dietary fiber is satiating so they play an important role in a healthy way of weight loss. But inulin is more than just a weight loss aid, it has many positive effects on human health. Inulin is not absorbed or digested in the small intestine. In the large intestine, the inulin is then fermented by bifidobacteria. Bifidobacteria can inhibit the growth of harmful bacteria, are involved in stimulating the immune system and in the synthesis of B vitamins. Bifidobacteria produce acetate and lactate, which lowers the pH value, which in turn can reduce the growth of pathogens. The lower pH value has also a positive impact on the bioavailability of calcium, iron and magnesium. The end product of the fermentation are so called SCFA`s (short chained fatty acids). SCFA`s increase mucosal blood flow and mucosal cell proliferation. Moreover they are necessary for the microbiome to keep the production of redox equivalents in the intestine in balance. They also serve as an energy source for colonocytes (cells in the intestine). As a result, short-chain fatty acids improve the integrity of the intestinal barrier, glucose and lipid metabolism; they regulate the immune system, inflammatory reactions and blood pressure. Another advantage of inulin is that its metabolism is independent of the insulin hormone, the blood sugar level remains relatively unaffected, which is why Jerusalem artichokes are also suitable for diabetics. But even if that all sounds great, you shouldn't exaggerate by consuming inulin-containing foods. Consuming small amounts regularly is better than a lot at once. As a daily intake you should not consume more than 40 g of inulin. If you want more info about this topic – here are our sources: https://lnkd.in/dDvr4A5N https://lnkd.in/d4-8Jd9g https://lnkd.in/dP-UMpVj https://lnkd.in/dJbe79Ah https://lnkd.in/dmhnTsxg

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Coconuts evoke a summer feeling – lying on a beach, listening to sounds of the waves, enjoying a fresh coconut... 🏝 🥥 But even though coconuts are often promoted as a healthy food, there are also some aspects you should keep in mind by enjoying coconut products. Coconut oil majorly consist of saturated fats. An excessive ingestion of saturated fatty acids is positively correlated with an higher level of LDL-cholesterol and a development of cardiovascular diseases. The daily intake of saturated fatty acids should not account for more than 5- 10 percent of the total calorie intake. For a diet with around 2000 kcal/day this means approximately 13-24g of saturated fats on a daily basis. (For comparison: 100g of coconut oil contain 82.5g of saturated fatty acids) The major fatty acid in the composition of coconut oil is lauric acid and the ratio of omega-6 fatty acids to omega-3 fatty acids (LA:ALA) is very unfavorable (127:1). If a diet is based mainly on coconut oil then a lack of omega-3 fatty acids and essential fatty acids like linoleic and linolenic acid will occur. Studies show that this leads to health problems such as dermatitis, poor wound healing, impaired growth and increased susceptibility to infections. Also the use of coconut oil for frying should be reconsidered. As it has a low smoking point this could lead to the production of carcinogenic substances as polycyclic aromatic hydrocarbons and aromatic amines. But this does not necessarily mean that coconut oil is “bad” in general. There is also a difference between refined coconut oil and virgin coconut oil. Even if the composition of the fats is the same, virgin coconut oil still has a higher amount of bioactive compounds such as vitamin E, sterols and polyphenols, monoglycerides, antioxidants and phytonutrients. Also the replacement of animal based saturated fatty acids with coconut oil shows a positive effect on blood lipid profiles. Long story short. As in almost all areas, the dose makes the poison. Anyone who eats a delicious curry with coconut milk or enjoys a summer cake with coconut cream should not worry about it. It is important to pay attention to the quality (virgin coconut oil) and to ensure a varied diet. #coconut #saturatedfats #ldl #healthyfood 

Add color to your plate - your eyes will love it! Lutein and Zeaxanthin are carotenoids which play an important role in the coloration of flowers and fruits. Lutein is found in all green plants - in larger quantities in nettles, nasturtium, marigold, cabbage, dandelion, turnip, spinach, chard and watercress. Zeaxanthin causes an orange-yellow color and can for example be found in corn, marigold blossoms, oranges, peppers, goji berries or sea buckthorn. But the two carotenoids are more than just colorants, they can also have a positive effect on our health – especially the eye health. Zeaxanthin and lutein are found as pigments in the retina, particularly in the macula lutea , and act as a filter to protect the retina from excessive light exposure. Zeaxanthin is becoming increasingly interesting in medicine because it may have a protective effect on certain forms of retinal degeneration, particularly age-related macular degeneration (AMD). This is based on the antioxidant effect of the oxygen-containing carotenoid. Studies show that people who eat vegetables with a high lutein content have a significantly lower risk of developing AMD. A diet rich in spinach and corn led to an increased density of macular pigments in more than half of the test subjects. I took about four weeks that a positive effect of the different diet was observable and it continued for several months after the diet was discontinued. A dense macular pigment protects both the retina and the retinal pigment epithelium from damage caused by high light intensities. As lutein and zeaxanthin are fat-soluble carotenoids, a consumption together with vegetable oils is recommended. Studies show that this further increases their plasma concentration. If you would like to find out more about this topic, you can find the sources for our article in the comments. #eyehealth #carotenoids #lutein #zeaxanthin 

Have you ever heard of the ration of LA to ALA? This means the levels of linoleic acid (LA) – an omega-6 fatty acid – and alpha-linolenic acids (LA) – an omega-3 fatty acid. Omega-3 and omega-6 fatty acids are polyunsaturated fatty acids. They are essential. This means that our body cannot produce (synthesize) this fatty acid on its own, and we therefore need to get it from our diet. They play an important role in the development of the brain, red and white blood cells and the skin. Also high specialized membranes like retinal cells or heart muscle cells need a good supply with these fatty acids. But a bad ratio of omega-6 fatty acids to omega-3 fatty acids can have a negative effect on human health. The main reason is that both fatty acids are metabolized by the same group of enzymes, but the final products have antagonistic functions. The metabolic products of omega-6 fatty acids enhances inflammations, aggregation of thrombocytes and narrowing of blood vessels. Whereas ALA widens the blood vessels, helping to prevent atherosclerosis and thromboses. DHA and EPA (both are formed from the body out of ALA) are also thought to help prevent osteoporosis, Parkinsonʼs, autoimmune diseases, and rheumatic disorders. They inhibit the emergence of type 2 diabetes, obesity, and kidney diseases. Studies show that a ratio of omega-6 fatty acids to omega-3 fatty acids of a maximum of 5:1 could be seen as an healthy intake, instead of 10:1 (or more), which is typical of a normal western diet. A ratio of 2:1, such as used to be the case in Japan, is optimal — according to other experts (e.g., Dr. Greger), 1:1 would be even better. More Info to topic is on our website in the Articles "Alpha-Linolenic acid": https://lnkd.in/dF3kn_SF "Nutrients comprehensively explained": https://lnkd.in/dGPFQB-X and the German article "Fettsäuren , mehrfach ungesättigt": https://lnkd.in/dYmE9vY5 #gesundefette #omega3 #omega6 #ala

Mung bean sprouts are a common and beloved ingredient of the Asian cuisine. But it pays off to include them in your daily food plan. Through the germination process the nutritional composition of the mung beans is modified. It causes an increase in micronutrients, including secondary metabolites through aerobic respiration and biochemical metabolism. In comparison to raw seeds the sprouts have more antioxidant substances as for example polyphenols. The amount of flavonoids like quercetin and myricetin is even 22 times higher in the sprouts. Generally at the beginning of the germination the content of vitamins like vitamin B1, B2, B6, K, C and folic acid is enhanced. The level of aminoacids increases as well as the amount of ALA (omega 3 fatty acids).Phytic acid, and indigestible triple sugars are reduced so the sprouts become very digestible. A regular consumption of mung beans sprouts maintains the microbial flora in the gut and the absorption of toxic compounds is reduced. Sources: https://lnkd.in/dNA2yx7W https://lnkd.in/d7G77qZG https://lnkd.in/d4-Dverr #healthyfood #sprouts #germination #nutrients