Gesunde Lebensmittel: Diese 5 esse ich als Arzt täglich!

Everyone's talking about superfoods But here's the thing—there are actually very few foods that truly deserve that title One thing I can tell you is this You don't need to spend your money on goji berries acai powder or green micronutrient One in Alls Today I'm telling you which five foods I eat every day Not because they're currently trendy but because they've been proven to significantly reduce the risk of chronic diseases If you want to eat healthier in a simple way start writing it down now The first food that appears on my daily menu is the good old oats They've somewhat fallen into disrepute in recent years due to the whole blood sugar panic but entirely unjustly Oats provide a wealth of valuable micronutrients including magnesium iron zinc and B vitamins Added to this are secondary plant compounds such as avenanthramides These are bioactive compounds that exert antioxidant and anti-inflammatory effects in the body Oats are furthermore rich in beta-glucan the superstar among dietary fibers a specific type of soluble dietary fiber In the digestive tract they form a gel-like substance that binds bile acids among other things Various studies have shown that this can help lower cholesterol levels To produce new bile acids the liver uses cholesterol Interestingly LDL cholesterol levels drop significantly This variant is considered a risk factor for atherosclerosis At the same time the dietary fiber in oats helps prevent blood sugar levels from rising too sharply after eating Many people assume they must avoid carbohydrates if they have diabetes or prediabetes but oats are particularly valuable for them A note: if you cook oat flakes or soak them for a few hours Antinutrients like phytic acid break down making the grain easier to digest Porridge or overnight oats get many things right so I’m a big fan My second daily superfoods are berries And the more colorful the better Many red fruits especially blueberries cherries and currants contain high levels of anthocyanins These plant pigments belong to the group of polyphenols and help protect cell health by helping to neutralize so-called Free Radicals Free radicals are produced during normal metabolic processes or by certain environmental factors such as UV radiation or toxins Up to a certain amount free radicals aren't problematic But if there are too many they attack cell walls and DNA That's what we call oxidative stress It literally makes us look older and promotes chronic inflammation Studies indicate that people who regularly eat berries have a lower risk of heart and circulatory diseases Neurodegenerative diseases and even certain types of cancer do Additionally berries help keep blood vessels healthy They support the function of endothelial cells— those that line the inner walls of blood vessels The darker the berries the better when buying them Wild berries or those from your own garden are best Since berries spoil easily In everyday life it's usually more practical to buy good frozen berries They often contain even more nutrients than supermarket berries Having endured endless journeys and prolonged waiting times Maybe you've experienced this You consciously eat well in your daily life and live healthily And yet you sometimes feel tired restless or simply off-balance One possible reason you eat in opposition to your personal nature without realizing it If you'd like to discover your constitutional type and how you can better align your nutrition exercise and recovery feel free to take our free body type test You can find the link below in the description or right up here Thirdly there's the green leafy vegetables Spinach Swiss chard field salad kale or arugula provide an impressive array of micronutrients and bioactive compounds In addition to potassium iron and vitamins A C K and folate they are rich in carotenoids Incidentally these are also plant-based dyes Dark leafy greens provide compounds such as lutein and zeaxanthin These two are important for eye health and brain function and they also act as antioxidants Another valuable component is nitrate which the body converts into nitric oxide NO NO is a signaling molecule that widens blood vessels can improve bleeding and lower blood pressure If you exercise while breathing through your nose en your body produces more nitric oxide particularly through the sinuses causing blood pressure to drop and the airways to widen at oxygen uptake can improve It's important that you prepare leafy greens very gently Steam it gently or use a steamer or slow cooker—this way heat-sensitive vitamins are largely preserved Or you'll become a fan of the green smoothie the only one I can truly recommend Today's number 4 are legumes One of the most underrated foods at least in Germany according to Professor Andreas Michalsen from Charité who always says Lentils are the healthiest foods you can possibly eat Lentils beans and chickpeas such as yellow mung beans for example Dry red and black lentils are incredibly affordable and offer exceptional value in return They provide high-quality plant-based protein complex carbohydrates and a generous amount of both soluble and insoluble fiber Since you've previously believed that fiber is only needed for constipation please trust me when I say these indigestible plant fibers ave far more positive effects than you can imagine Once there they reach the large intestine more or less undigested They serve as a feast for the bacteria in your gut microbiome These metabolic byproducts include butyrate also known as butyric acid They strengthen the intestinal lining reduce inflammation and help regulate blood sugar and fat metabolism Studies show that regularly eating legumes reduces the risk of type 2 diabetes high blood pressure Lowering dyslipidemia and obesity Dyslipidemia is an imbalance among fats Go ahead and dig out your grandmother's lentil soup recipe from the drawer once more To reduce antinutrients always soak legumes for several hours and cook them until very soft The final superfood for today is flaxseeds Kias seeds are great but there's a wonderful regional alternative Flaxseeds are an excellent source of fiber and the best plant-based source of omega-3 fatty acids Alpha-linolenic acid has anti-inflammatory properties and supports cardiovascular health Particularly with nutrients such as omega-3 magnesium or zinc In everyday life it's not always easy to meet nutritional needs through diet alone Dietary supplements can help in this regard But the market is huge and truly overwhelming To help you find your way I've created a comprehensive guide There you'll find all common supplements from A to Z including Ashwagandha to Zinc clearly explained thoroughly reviewed and backed by straightforward recommendations You can download the guide for free The link is below in the description or right above here Let's go back to flaxseed one more time Flaxseed contains exceptionally high levels of lignans which are phytoestrogens with antioxidant properties and have hormone-modulating effects Studies suggest that lignans may help reduce the risk of certain types of cancer Flaxseeds are also very healthy for men There's no need to worry that flaxseeds will disrupt your hormone balance Ideally consume one to two tablespoons per day Important to take ground flaxseeds or even freshly ground flaxseeds Golden flaxseed tastes fantastic too If you eat whole flaxseeds it's possible that at you simply glide through your digestive tract intact In that case you actually absorb none of the beneficial ingredients Do you notice anything All these superfoods come from German production Local foods provide us with everything we need and are often even more nutritious than exotic varieties thanks to shorter transport distances This is also a crucial aspect of Ayurvedic medicine which recommends whenever possible the use of regional products Most of my favorites are also very affordable making them a great fit for smaller budgets Of course the overall picture always matters As part of a healthy lifestyle my five favorite foods can make a significant contribution to helping them stay fit for many more years and maintain a radiant appearance Warmest regards stay healthy your Ulrich Bauhofer