Food and Drinks

Food and Drinks

Food and Drinks

Be careful: Chicken saté with peanut sauce

Who doesn’t know them from the Asian restaurant or snack bar around the corner? Satay skewers with peanut sauce. Today we are making our own chicken satay with just this delicious sauce. Because the dish is very good as a starter, but the really simple dish is also very good as a snack or at a buffet. With a little curry rice, the skewers quickly become a main course.

At first I was a bit surprised because, like everything homemade, the sauce tastes different than in a restaurant and also differs in color and consistency from the sauce from the restaurant. The soy sauce and the chilli paste quickly made you addicted to more and so I couldn’t stop turning one skewer after the other in this sauce, even though I’m not really a big peanut fan and I also don’t like peanut butter. But I like coriander seeds and chilli all the more and they round off the dish really well.

The ingredients (enough for about 18-20 skewers)

  • about 400 g chicken breast fillet (preferably organic quality)
  • 1 piece / about 30 g fresh ginger
  • 1 onion
  • 2 teaspoons of coriander seeds
  • 2 tbsp chili paste
  • 2 tbsp coconut milk + 130 ml coconut milk
  • 4 tbsp light soy sauce
  • 150 grams of unsalted roasted peanuts
  • 2 tbsp peanut oil
  • ½ lime
  • ¼ teaspoon ground coriander
  • 1 tablespoon of sugar
  • 2 tbsp peanut oil (for frying)
  • Spring onions as desired
  • Wooden skewers

The preparation (approx. 30 min. + 1 hour waiting time)

1. First wash the chicken fillet, pat dry and cut into thin, long strips. Peel the ginger and onion and grate both finely on a kitchen grater.

2. Coarsely crush the coriander seeds in a mortar and stir together with the grated ginger, the grated onion, 1 tbsp chili paste, 2 tbsp coconut milk and 2 tbsp soy sauce. Marinate the meat in it for about 1 hour.

3. For the peanut sauce, chop the peanuts in a mixer or food processor (coarse or fine as desired) and place in a saucepan. Add 1 tbsp chili paste, 130 ml coconut milk, 2 tbsp peanut oil and 3–4 tbsp water and heat everything while stirring, but do not boil. If that’s still too lumpy for you, you can puree the whole thing finer with a hand blender. Season to taste with lime juice, soy sauce, coriander powder, sugar, chili paste and salt.

4. Remove the meat from the marinade, strip off the marinade and place the meat strips on long wooden skewers in waves.

5. Heat a grill pan, add the peanut oil and fry the skewers for about 5 minutes, turning once. Roast over low heat for about 3-5 minutes to finish.

6. Serve the peanut sauce with the skewers. If you like, you can now cut spring onions into fine cubes and serve them with them. Can also be taken to the office.

Crush the coriander in a mortar

Marinate the chicken strips

Skewer chicken strips in a wave shape

Grind the peanuts into small pieces

Serve the chicken satay with peanut sauce

Cut the spring onions into fine rolls and serve with them

Food and Drinks

Sunday dish: potato pan with grilled squid

It was market day again and after I did a first lap to get inspiration, I stopped by the fish stand. Usually around eleven thirty, when I finally reach the market after a hearty breakfast, it is pretty much looted and mostly there is only salmon and some smoked fish. Yesterday there were some squids too. The line was long and I hoped that no one would get the idea to snatch the squids from under my nose. Because after steak and salmon I felt like having another pan of vegetables. It goes so quickly, is fresh and healthy and simply delicious.

So there is another pan of vegetables, this time with new potatoes and grilled squid. It was almost ready to cook, but not yet skinned. But before you can process the squid, you have to make it naked. A job that is not necessarily super easy now, since the whole animal is quite slippery and you have to use almost brute force to get the squid out of its skin. If you have managed to catch a piece of skin, you can usually pull off the whole skin with one jerk. So here you just need a little practice and patience.

As a result, a really great dish with browned potatoes, crunchy strawberries, sweet onions and a grilled squid is waiting to be eaten. Now you just have to imagine sitting on a terrace in the south of France or Italy and eating the dish over a nice red wine. Because you definitely get that summer holiday feeling with this fresh dish.

The ingredients for 2 people

  • 2 ready-to-cook squids
  • 450 g new potatoes
  • 4 tomatoes
  • 1 medium to large onion
  • 1 good handful of fresh strawberries
  • 3 cloves of garlic
  • 1 red chilli pod
  • Juice of one lemon
  • half a bunch of basil
  • half a bunch of flat-leaf parsley
  • 3 sprigs of (lemon) thyme
  • good olive oil
  • Frying fat
  • white pepper (if available)
  • Salt, pepper from the mill

The preparation (about 35 min.)

1. First wash and scrub the potatoes. Do not remove the shell. Then cook in salted water for about 25 minutes.

2. In the meantime, prepare the squids. Wash and, if they have not skinned, peel off the skin under running water. Only brute force and perseverance help here. Then slide a large knife into the body of the squid, place it on a board and cut across the top with a second knife at a distance of 1 cm. The knife in the squid prevents the whole squid from being cut. Skin the head with the arms as well. Do the same with the second. Pat the squids dry. Then season the squids in a bowl with white pepper and a pinch of salt and set aside.

3. Now wash the tomatoes and quarter or sixth, depending on the size. Peel the onion and cut into thick slices. Wash the strawberries, remove the greens and quarter them. Wash the herbs, shake dry and roughly chop. Set aside in a bowl. Drain the potatoes and let them dry / cool a little. Depending on the size and heat of the chilli, cut the whole chilli or half a chilli pod into fine rings. Peel the garlic and press lightly.

4. Heat a heavy pan. Add the frying fat and the small potatoes and fry all over until golden brown. Then add the onion strips. When these start to brown, place the potatoes and onions on a plate and set aside for a moment.

5. Now add olive oil to the pan and fry the squids over high heat for 2 minutes on each side. When they turn brown, add the chilli and garlic and continue frying.

6. Then put the potatoes and onions back into the pan, add the tomatoes and season everything with salt and pepper. Pour some olive oil. Add the juice of the lemon and half of the chopped herbs. Swing everything together briefly. Finally mix in the strawberries and arrange everything on two plates. Finally, season again with pepper and pour the remaining herbs over the plate.

Skinning squid

Slide a knife or a wooden spatula into the squid

Cut into the squid with a second knife

Grill the squid in the pan

Add the remaining ingredients

Grilled squid with potato pan

Good Appetite!

Food and Drinks

Healthy and tasty: orange juice and ginger smoothie

The New Year is in full swing and with it probably the good New Year’s resolutions. Have you also decided to change something in your everyday life this year? Do you have any athletic goals or resolutions related to nutrition? Most of them decide to make their menu a little healthier after the many festive meals. We have therefore created an orange juice-ginger smoothie that you can take as a daily breakfast companion and thus already supplies your body with a large part of the recommended vitamins and minerals. Since January is also a particularly disease-prone month, it is all the more important to support the body with good nutrients.

The ingredients for 2 glasses (200 ml each)

  • 100 ml orange juice (100%)
  • 1 carrot
  • 8 mint leaves
  • 1 tbsp honey
  • 1 cm ginger
  • 1 lemon
  • 1 handful of ice cubes

The preparation

  1. Juice the lemon.
  2. Peel the carrot and cut into small pieces.
  3. Put all ingredients together in a blender and blend into a smoothie.
  4. Garnish with a mint leaf and a slice of orange.

Lately, fruit juices have had a rather negative reputation for being said to contain too much fructose. You shouldn’t see a fruit juice as a thirst quencher, but, like this smoothie, as a healthy vitamin booster for food supplements. A glass of 100% orange juice a day can contribute to a healthy lifestyle due to the high amount of vitamins.

In addition, the smoothie also contains ginger, which is very effective against painful ailments and coughs and runny nose, mint, which helps with respiratory diseases and intestinal complaints, honey, which contains a high amount of vital substances, and lemon and carrots, both of which strengthen the immune system.

Food and Drinks

Green and healthy from Lent with smoothies

Today there’s a healthy smoothie recipe with lots of vitamins. Some of you may have fasted the last days and weeks before Easter and a vegetable smoothie like this offers a rounded end and gives you energy and a good mood. I didn’t stick to the fasting period, but lately I have made myself a smoothie more often, as the preparation is super easy – especially if you have a blender in the house and it is more filling than a glass Juice. In addition, you can mix everything the refrigerator has to offer into a green smoothie. Who else can manage the required five servings of fruit and vegetables a day? So I already had smoothies with kale, wild garlic, pineapple, spinach and, just like today, with celery and cucumber. I usually add one or two types of fruit and don’t drink pure vegetable smoothies. Maybe I’ll have to try that in the near future.

The smoothies can be modified very well. Incidentally, since I didn’t have any juice in the house today, I took the juice from two squeezed oranges. Otherwise you can mix the ingredients with a cup of juice. As a rule of thumb, you can say one cup of each ingredient and then mix everything together. As for herbs, I still had parsley and basil today. I simply forgot the lemon balm that I wanted to use.

With a smoothie there are no limits and I would say anything that tastes good can be mixed well. Bottom up!

The ingredients

Juice of two oranges
Juice of one lemon
Juice of one lime
1 apple
½ cucumber with peel
1 – 2 stalks of celery
as desired Honey or agave syrup, if you like it sweeter

The preparation

1) Peel everything into small cubes if, like me, only has a hand blender and no stand mixer.
2) Then fill the fruit and vegetable cubes in a tall container and puree with the hand blender until there are no pieces left.
3) Pour into a glass and drink!

Food and Drinks

Djahé – the new ginger lemonade based on an Indonesian family recipe

Djahé means ginger in Indonesian and ginger is also the main ingredient in the new lemonade from Düsseldorf. Justin Darmawan, the maker of the new soft drink, comes from an Indonesian family who ran an Indonesian restaurant in Cologne for a long time. In this restaurant the recipe was developed by Djahé and was very well received by guests. This popularity has motivated Justin, who is currently still studying logistics in Lemgo, to professionally produce the lemonade and sell it in bottles.

Djahé has been available since March this year – but only in selected restaurants in Cologne and Düsseldorf for the time being. We have listed for you in which restaurants the Limo is available exactly.

Hot and refreshing

I was allowed to try the lemonade right after the first production was completed and was immediately enthusiastic. The ginger content of the lemonade is around seven percent, which means that the taste of the root is very dominant. Since I’m a big ginger fan, I found this strong taste very good. The drink tastes healthy and invigorating. Since only organic ingredients are used to make Djahé, it is also quite healthy for a lemonade – apart from the sugar it contains. Due to the spiciness, the soda is also refreshing and encouraging.

Now that the various mate lemonades have passed their trend zenith, Djahé offers a welcome change from Bionade, provisions and Co. We will see whether the lemonade from Düsseldorf will find its way to Berlin in time for the open-air season.

Food and Drinks

Sunday dish: smoothies for breakfast

Today there are recipes for which the stove stays cold. At the moment I have my smoothie phase and I wanted to share it with you. This means that since the KitchenAid Food Processor finally found its place in my small underground kitchen, I now use it more often. Up to now I was someone who got along quite well without such helpers, but I have to admit that it is quite practical when you have found space for it and the device is ready at all times. However, there are so many accessories that I have not yet found a suitable solution and various associated bowls and other accessories have so far been charmingly in a corner on the floor in the hallway. Which is why smoothies are pretty much the only thing I do with them at the moment.

I’ve actually been doing it every morning for two weeks. It’s super easy, everything can be thrown in without much preparation and even ice cubes can be crushed by the knife. My rule now is: 5 ice cubes, 1 banana, 1 lemon, a few spoons of oatmeal, yogurt or buttermilk and then about two other components of fruit. This makes it very easy to use leftovers. If you take frozen fruits like blueberries, you can of course do without the ice cubes.

And the smoothies are really delicious, in my opinion the knife could puree the whole thing a bit finer, but it’s also a food processor and not a blender / smoothie mixer. But everything is pretty easy to clean, which I don’t always find so easy with these stand mixers if you can’t take the knife out.

Incidentally, while we are already talking about the disadvantages, photographing smoothies really good and appetizing was also a challenge if, like me, you don’t have a small studio and simply don’t have much space anywhere. I still have to think about something. However, only when I have cleaned out my apartment with the Marie Kondo method. This is currently the biggest project. Maybe then it will turn out that I have more space in the kitchen than I thought.

But until then, smoothies will continue to be drunk diligently.

Mango and passion fruit smoothie

  • 2 passion fruits
  • 1 mango
  • 1 banana
  • Juice of one lemon
  • Juice of 1/2 grapefruit
  • 1 teaspoon flea seeds
  • 1 teaspoon honey
  • 150 ml buttermilk
  • 5 ice cubes

Peel the mango, cut into pieces; Halve the passion fruit and spoon out, put the kernels and pulp with the mango in the mixer / processor. Add a peeled banana and all other ingredients and puree for about 1 – 2 minutes in a blender, mixer or processor.

Apple and basil smoothie

  • 2 Granny Smith apples
  • 1/2 cucumber
  • 5 – 7 basil leaves
  • 1 banana
  • Juice of 1 lime
  • Juice of 1/2 lemon
  • 1 – 2 teaspoons of barley grass powder
  • 3 tbsp oatmeal
  • 1 teaspoon honey
  • 170 g yogurt
  • 5 ice cubes

Halve and core the apples. Put the bowl in the blender. Wash the cucumber and cut into thick slices and also process with the peel. Add all other ingredients and puree for 1 – 2 minutes.

Carrot and ginger smoothie

  • 1 – 2 carrots
  • 1 large orange
  • Juice of 1/2 grapefruit
  • 80 ml ginger syrup or 1 small piece of peeled fresh ginger
  • 1 tbsp almonds
  • 2 tbsp oatmeal
  • 2 teaspoons of flea seeds
  • 170 g yogurt
  • 5 ice cubes

Peel and roughly chop the carrots as desired. Peel the orange with a knife so that the bitter white rind is removed. Put both together in the mixer, add all the other ingredients and puree like the others for about 1 – 2 minutes.

Food and Drinks, Healthy Foods

When healthy food makes you sick

Milk, fruit and bread are actually healthy. But more and more people have their bodies rebelling against these foods. How you can recognize intolerances at an early stage – and live with them better.

Around 70 to 80 percent of the world’s population can only digest lactose in small quantities. Lactose intolerance is particularly common in regions where dairy products are rarely eaten due to local eating habits: in Africa, Asia and South America. Up to 90 percent of people there tolerate little lactose.

But even in this country, more and more people are reacting to lactose with complaints. In 2008 the Techniker Krankenkasse recorded a diagnosis of lactose intolerance in 29 243 members. In 2011 there were already 56 446 patients. Adjusted for the changes in the number of insured persons, there is still an increase of 69.2 percent, calculates Stephan Mayer from the Bavarian State Representation.

The numbers are increasing

The increased awareness of the topic of lactose intolerance due to the high media presence only partly explains the growing number of those affected – around two thirds of them are women. For the Munich-based nutritionist Imke Reese, the increase is also related to changed eating habits. “Let’s take coffee as an example: in the past, you added a shot of milk, today you pour three-quarters of it with milk,” she explains.

Lactose intolerance is diagnosed with a test: If this detects hydrogen in the breath after drinking a lactose solution, this is a sure indication that the body is producing too little lactase. In the small intestine, this enzyme is responsible for breaking down lactose into galactose and glucose. If insufficient lactase is produced in the intestine, the milk sugar remains undigested and reaches the large intestine. There it is broken down by bacteria, which release gases – including hydrogen. This causes stomach pain, gas and diarrhea.

There is no need to give up milk completely

Because many of those affected do not want to risk these symptoms, she refrains from eating all foods that contain lactose, such as milk, cream and soft cheese, but also some ready-made products. Most of those affected can tolerate small amounts of lactose. “The aim of the therapy is therefore not to eat largely lactose-free, but to be as low in lactose as your own tolerance allows,” says Imke Reese.

Gluten intolerance is a serious condition

In contrast to lactose, fructose and histamine intolerance, celiac disease is not only associated with malaise, but also a very serious illness – because eating the wrong food has much more drastic consequences than “just” digestive problems.

Deficiency symptoms and impaired growth

People affected by celiac disease do not tolerate gluten, a type of adhesive protein that is contained in most types of grain and therefore in pasta, bread or baked goods, for example. If these foods are eaten anyway, this destroys the villi in the intestine and the surface of the intestine shrinks. The result: food components such as iron or vitamin K are no longer absorbed, and patients develop deficiency symptoms. Babies and toddlers are often affected. You suffer from stunted growth and do not gain weight.

Celiac disease can weaken the immune system so severely that the disease can be fatal in extreme cases. Early diagnosis is therefore particularly important.

Food and Drinks, Healthy Foods

Instead of rolls: French fries

Food intolerance can be a real pain. Cure is impossible – but a change in diet is usually enough.

It is not easy to diagnose a disease when the patient cannot speak. Norman Kalesse from Lemgo in East Westphalia was 18 months old when he was constantly suffering from flatulence . “I was always in a bad mood, I often screamed and didn’t want to eat anything,” says the 19-year-old. Several visits to the doctor were necessary before a doctor came up with the idea of ​​mirroring the little boy’s small intestine in order to then make the diagnosis: celiac disease . His body is sensitive to the gluten contained in some types of grain.

Eating can cause pain

Eating is both a basic desire and a basic need. And yet it can cause pain. If the intestines are going crazy, if diarrhea, stomach ache or flatulence torment after a meal, then there may be a food intolerance behind it. This means: the digestive system cannot process part of the food consumed, or only very poorly.

Around 20 percent of Germans suffer from food intolerance

It is estimated that such complaints are very common. Around 20 percent of Germans suffer from food intolerance. Some find it tweaking when they consume milk or dairy products.

Some abdomen rebel after eating sweet strawberries or apples – at least temporarily. “The clinical pictures can reduce the quality of life considerably, but with a change in diet you can live with it very well,” says Diana Rubin, a specialist in internal medicine at the Vivantes Humboldt Clinic in Berlin.

Gluten-free food is expensive

Gluten, in particular, has come into focus in recent years. More and more people are voluntarily giving up grain or only buying products that do not contain the adhesive protein, i.e. are gluten-free. This can usually be seen on the packaging by a crossed-out ear of wheat.

The precautionary measure is not only expensive – it is also unnecessary in the vast majority of cases. “Only one percent of the population is really affected by celiac disease,” says Yurdagül Zopf, internist and nutritionist at the University Hospital in Erlangen. “And so far there is no scientific evidence that a gluten-free diet has a positive effect on healthy people.”

Only a visit to the doctor gives you certainty

Only a visit to the doctor can bring about final clarity as to whether possible symptoms are actually due to gluten intolerance. “In celiac disease, we do a blood test for antibodies,” says Zopf. “If this is positive, we take a tissue sample as part of a biopsy to be sure.”

Celiac disease is a serious condition. It is an inflammation of the small intestine. “The surface of the organ shrinks and is then no longer able to absorb sufficient nutrients,” explains Zopf.

At least every seventh German gets stomach ache from Mlch

During digestion, the small intestine breaks down food into its components. The nutrients then get into the blood through the mucous membranes. The body’s own defense system, however, sees the protein gluten as an enemy and triggers an immune reaction in the intestinal mucosa. As a result, the lining of the intestine becomes inflamed and the villi regress

When the surface of the small intestine shrinks, the body’s nutrient supply suffers. This particularly affects iron, zinc , folic acid, calcium and vitamin D. Zinc deficiency leads to skin problems, a lack of calcium and vitamin D have a negative effect on bone density, and a deficiency in folic acid reduces the formation of white blood cells, which are important for a person well-functioning immune system.

Disease is genetic

The disease is genetic. Anyone who has sufferers in the family is one of the risk patients. Women get sick more often than men.

Classic symptoms include diarrhea, abdominal pain, and weight loss – they should get any doctor on the trail of the disease. But there are also non-classic symptoms such as anemia, constant fatigue and muscle and joint pain. They don’t directly indicate celiac disease . It takes some experience to recognize them.

The only solution is a change in diet

If an intolerance to food components is diagnosed, neither medication nor an operation will help, only a change in diet. “Especially celiac patients should consistently avoid gluten in their food,” advises specialist Rubin. “Otherwise the clinical picture will worsen, celiac disease can lead to cancer and even death.”

The waiver works smoothly today. Unlike in the past, the supermarket shelves are now well stocked with gluten-free products. With pure oats, millet, corn, amaranth and quinoa there are also tasty and gluten-free alternatives.

Strawberries with glucose are tolerable

For the other food intolerances, it is often sufficient to reduce the ingredients that cause problems. For example, the situation with fructose intolerance (15 percent affected) is not a problem. Anyone who suffers from it can still tolerate some fructose, namely 15 to 25 grams per meal.

This amount can be increased with a little trick, namely by consuming grape sugar at the same time. “So just sweeten the beloved strawberries with a little glucose”, advises Rubin.

Ready-made products contain large amounts of lactose

The situation is similar with lactose intolerance , which plagues roughly one in five Germans. Here, too, it is unnecessary to completely avoid dairy products. However, it is advisable to use products that have a low milk sugar content. This includes fermented milk products such as natural yogurt, quark and aged cheese. Soy, grain and almond milk and all vegan products are even completely lactose-free.

Those who do not want to do without their cow’s milk will find many lactose-free products on the supermarket shelves today, but these are usually much more expensive. On the other hand, caution is advisable with finished products. They often contain large amounts of lactose and also fructose.

Only the hamburger has been removed from the menu

Norman Kalesse has been on a gluten-free diet for more than 17 years. The inflammation in the bowel did not return “I don’t actually have to do without, with one exception,” says the future urban planning student. “When I go to the fast-food restaurant with my friends, I can usually only eat French fries, although I would like to bite into a hamburger with buns.”

Food and Drinks, Healthy Foods

The big vitamin mistake: Only the Omega formula really rejuvenates your body

When it comes to nutrition that helps you stay healthy and young for as long as possible, many think of vitamins. Other nutrients are just as important as omega-3 and omega-6 fatty acids. They influence silent inflammation, the cause of widespread diseases and signs of aging.

Common diseases such as obesity, type 2 diabetes , arteriosclerosis, some types of cancer, but also signs of aging, have something in common: They are partly based on so-called silent inflammation. These are inflammations without acute signs of inflammation, but recognizable in the blood by a slight increase in inflammation markers.

“With classic chronic inflammation, such as inflammatory bowel disease or rheumatic disease, the patient has pain and fever , i.e. clear signs, but not with silent inflammations such as obesity and type 2 diabetes,” explains study doctor Stefan Kabisch in more detail.

These silent inflammations can occur anywhere in the body, “for example in the brain there are also connections with the development of dementia , or fatty liver can turn into fatty liver inflammation,” adds the expert from the German Institute for Nutritional Research Potsdam-Rehbrücke, Clinical Working Group Nutrition.

Silent inflammations promote illness and typical signs of aging

Why silent inflammations favor chronic diseases, accelerate the aging process and demonstrably cost years of life: Among other things, they are related to shortened telomeres, the end sequences of the chromosomes. Telomeres are considered a mirror of biological age – they are long in young people and shorten as they age.

Diet helps determine the risk of silent inflammation

Inflammation, especially silent inflammation, is also dependent on nutrition. This means that the right meal plan can reduce the risk of inflammation – and thus perhaps also the risk of many diseases, but also premature signs of old age and a shorter life expectancy.

“A lot of nutritional factors have an effect on inflammatory processes,” explains Stefan Kabisch. Dietary fiber from grains, vegetables and polyphenols, i.e. certain secondary plant substances, such as in fruit and wine, have anti-inflammatory effects. The scientist names sugar and saturated fatty acids as drivers of inflammation.

Unsaturated fatty acids – but not all of them are beneficial to health

Saturated fat has long been known to increase unfavorable blood lipids such as LDL cholesterol and triglycerides. “But they are also an important driver of inflammation,” summarizes Stefan Kabisch. Saturated fatty acids are mainly found in animal foods such as meat and sausage, dairy products such as butter and cheese, but also in coconut fat and palm oil. These should therefore only be consumed very little.

In contrast, unsaturated fatty acids are considered healthier. The most important unsaturated fatty acids are:

  • monounsaturated fatty acids (e.g. in olive oil)
  • Trans fats, i.e. unsaturated fats with one or more double bonds (naturally in meat and dairy products, but also artificially produced when vegetable fat is hardened), are known to be unhealthy
  • polyunsaturated fatty acids such as omega-3 fatty acids (fatty fish, linseed oil, hemp oil, in small amounts in rapeseed oil) and
  • other polyunsaturated omega-6 fatty acids (sunflower oil, soybean oil, corn seed oil, pumpkin seed oil, but also meat and sausage)

“We can almost certainly regard the omega-3 fatty acids as the healthiest,” says the expert. Biochemistry shows that enzymes in the body convert them to anti-inflammatory tissue hormones.

It is a little different with omega-6 fatty acids. “In contrast to the omega-3 fatty acids, they are precursors of inflammation-promoting substances, and although they are converted by the same enzymes as the omega-3 fatty acids, they become inflammatory hormones,” warns Stefan Kabisch. Although they are also polyunsaturated fatty acids, they tend to turn into something bad, as biochemical studies show. There are hardly any studies that compare the effects of omega-3 fatty acids in humans with that of omega-6 fatty acids in the diet.

Omega-6 to Omega-3 in the ideal ratio for health and a long life

What does this mean for the daily diet? In general, we take in much more omega-6 than omega-3 fatty acids. Therefore, consumers should make sure that they consume enough omega-3 and not too much omega-6. Stefan Kabisch recommends: “The ideal ratio is currently 5: 1, ie 5 parts omega-6 to one part omega-3.” This means that the effects of the anti-inflammatory and inflammatory hormones are in balance.

At the moment, however, the ratio for most Germans would be around 15: 1. So the omega-6 intake is three times higher than it would be good. One of the reasons for this is that numerous ready-made foods, processed foods and fast foods are prepared with (inexpensive) vegetable oils such as sunflower oil and foods rich in omega-3s (linseed oil, oily fish) are barely consumed.

Using fatty acids intelligently – just two rules

In practice, it can be difficult to calculate this ratio of fatty acids on the basis of the foods consumed, to bring it into the correct ratio and to integrate it into a daily menu. “But you can start with simple, clear rules that apply correctly to all parts of the metabolism,” suggests the expert. His tips:

1. Reduce saturated fatty acids, i.e. avoid meat, sausage, but also coconut and palm oil as much as possible. Even if these vegetable fats are still considered healthy by many consumers: They are saturated fatty acids and are therefore hardly inferior to butter and lard.

2. Eat fish twice a week because of the polyunsaturated cheap omega-3 fatty acids. But that should be a really fatty fish, not pangasius, but salmon, mackerel, tuna, herring. If vegetable oils are used in the kitchen , the following applies: the higher the proportion of unsaturated fatty acids, the more heat-labile the oil is. That means, for example, linseed and walnut oil only for the cold kitchen, hemp and rapeseed oil for stewing and cooking and olive and sunflower oil for cooking and frying. 

Is it an option to take supplements then? “There is no evidence of a health-relevant benefit for food supplements with omega-3 fatty acids,  explains the expert.

Organic meat and fatty acids

On the subject of meat: It should also depend on the form of production – organic meat and meat from species-appropriate husbandry can provide fatty acids in a more favorable ratio than conventional goods. According to the expert, species-appropriate or inappropriate to species hardly influence the fatty acid pattern. It could be different with organic. If the fatty acid in the feed is favorable, it also works in the meat. However, the effect would not be very pronounced. “In connection with omega-6 / omega-3 content, organic does not make linseed oil from beef”, he cushions expectations that are too high.

Don’t forget vitamins and fiber

The composition of the fats in food is therefore very important in order to avoid silent inflammation and in this way a number of diseases and aging symptoms. But that alone is not enough. In addition, other measures are important to prevent silent inflammation, and there are two main ones:

1. Eat a diet rich in vegetables and eat some fruit every day – this provides vitamins A, C and E, which act as free radical scavengers, as well as polyphenols. “Vegetables play an active role here and can do much more than just fill the stomach with low calories. Fruit supplements the vitamin requirement ”, emphasizes the researcher.

2. Consume whole grain products – they not only cause the blood sugar level to rise slowly, so that food cravings do not occur and sustained satiety occurs. “Above all, the fiber in cereals can have an anti-inflammatory effect,” emphasizes the expert. Why they can do this is not entirely clear, but large studies show a measurable link between high-fiber diets and health, as well as low-fiber diets, inflammatory diseases, and even cancer.

If you want to stay healthy and grow old as healthy as possible, you should therefore eat in a way that does not promote inflammation. You can do this with the right ratio of fatty acids, vitamins and fiber.

Food and Drinks, Healthy Foods

B12 against heart attacks and dementia: Many Germans lack this underestimated vital substance

If you lack vitamin B12, you run an increased risk of heart attack, stroke and dementia. We explain the signs of a vitamin B12 deficiency and how you can intelligently compensate for it – with a daily plan. Because B12 is the only vitamin that is not found in fruits and vegetables.

Vitamin B12 is perhaps the most underrated vitamin . Some time ago, the German Nutrition Society (DGE), together with the specialist societies in Switzerland and Austria, raised the reference value for vitamin B12 (display) from three to four micrograms per day.

“This is an estimated value based on studies in which several parameters were measured in the blood,” reports Silke Restemeyer, qualified ecotrophologist and consultant at the DGE.

According to the data of the National Consumption Study (NVS II) , most adult men and women consume sufficient vitamin B12, but risk groups are often undersupplied.

Who is at risk for vitamin B12 deficiency

These are people aged 65 and over because the absorption and utilization of vitamin B12 from food no longer works so well for them. They only produce the so-called intrinsic factor in smaller quantities. This is an enzyme that acts as a transporter and brings the vitamin to the intestinal cells for absorption . Only a fraction of the vitamin can therefore develop its effect.

Other risk groups:

  • vegan
  • Vegetarians, especially during pregnancy and breastfeeding
  • People in whom the absorption of vitamin B12 in the stomach and intestines is disturbed, for example with chronic inflammation in this area such as gastritis , Crohn’s disease , ulcerative colitis
  • Anyone who takes certain medications on a long-term basis, such as proton pump inhibitors (against too much stomach acid), metformin (diabetes medication)
  • Who is constantly under stress: Because the vitamin is involved in the formation of stress hormones, among other things. That is why the vitamin B12 stores are emptied with constant psychological overload.
  • Who drinks a lot of alcohol : Many people who consume a lot of alcohol have a vitamin B12 deficiency.

Vitamin B12 essential for low homocysteine

Vitamin B12 is actually a collective term for various cobalamins, such as hydroxy and adenosylcobalamin in fish and meat, and methylcobalamin in milk. As a coenzyme, vitamin B12 is involved in various metabolic processes in the body. The problem: the body cannot produce it itself and it is essential for life. The main roles of vitamin B12:

  • It is involved in cell renewal and blood formation.
  • It stabilizes the DNA.
  • It protects nerves and the brain.
  • It supports the protein and fat metabolism.
  • Vitamin B12 converts the unfavorable homocysteine ​​into the less harmful methionine. Homocysteine ​​is an amino acid that damages blood vessels, promotes arteriosclerosis and is associated with heart attacks and strokes.

The role of vitamin B12 as lowering homocysteine ​​levels is particularly interesting. Various studies have shown that an elevated homocysteine ​​level significantly increases the risk of heart attack and stroke. Low homocysteine ​​levels, as made possible by vitamin B12, are therefore beneficial.

Vitamin B12 Deficiency – The Signs

According to its diverse functions, the signs of a vitamin B12 deficiency are also very different and range from all symptoms of anemia (paleness, tiredness) to concentration problems, dizziness, muscle weakness and neurological disorders and nerve damage such as neuropathy with sensory disorders in the legs. This nerve damage can be irreversible if the vitamin deficiency persists for a long time.

The main topic of discussion is how a vitamin B12 deficiency is related to an increased risk of dementia such as Alzheimer’s . “Studies show that cognitive performance is often reduced when there is a vitamin B12 deficiency, but the data situation is contradictory when it comes to preventing these changes with vitamin B12 supplements,” states nutrition expert Restemeyer.

Have vitamin B12 status checked professionally

Anyone who notices one of the symptoms mentioned and / or belongs to the risk groups should ideally have a corresponding blood test carried out by a doctor. “It is important to measure at least two biomarkers, for example total vitamin B12 and holo-TC (holo-transcobalamin) in the serum or plasma, as well as a meaningful functional parameter such as methylmalonic acid (MMA) or homocysteine ​​in the serum,” advises Silke Restemeyer. The blood test costs from 16 euros.

How to eat enough vitamin B12 every day

If the deficiency is not pronounced, it is usually sufficient to modify your nutritional plan a little and focus on the B vitamin. The following foods are rich in vitamin B12: meat, fish, dairy products, eggs.

The DGE gives an example of a daily schedule with which the reference value of four micrograms can be achieved:

  • 150 ml milk with 1.5% fat i. Tr. = 0.6 micrograms of vitamin B12
  • 1 small cup of yogurt with 1.5% fat i. Tr. = 0.6 micrograms of vitamin B12
  • 1 boiled egg = 1.14 micrograms of vitamin B12
  • 60 gr Camembert with 30% fat i. Tr. = 1.86 micrograms of vitamin B12

Total = 4.2 micrograms of vitamin B12


  • 100 grams of cooked, lean beef = 4.5 micrograms of vitamin B12
  • 60 gr cream cheese with 50% fat i. Tr. = 0.3 micrograms of vitamin B12
  • 30 gr Gouda with 30% fat i. Tr. = 0.66 micrograms of vitamin B12

Total = 5.46 micrograms of vitamin B12

Incidentally, vitamin B12 is quite heat-stable, so it is hardly lost when heating, frying or cooking.

Vegetarians and vegans shouldn’t rely on sauerkraut and algae

Those who consciously avoid meat, or even eggs and dairy products, are at great risk of developing a vitamin B12 deficiency. Many vegans and vegetarians then trust that some plant-based foods also contain the nerve vitamin, such as fermented vegetables or certain algae. Because all other vitamins, including some B vitamins, are also contained in plant foods.

“However, this does not apply to vitamin B12, it is the only vitamin that occurs in significant amounts (almost exclusively) in meat, fish, seafood, eggs and dairy products – but not in plant-based products,” explains the nutritionist.

Sauerkraut (through fermentation with the help of bacteria) and algae actually provide vitamin B12, but either in such small quantities that they are hardly a source – or they are so-called vitamin B12 analogues. These forms do not work like the vitamin, but block the B12 transport in the body and thus even trigger the opposite: The body cannot utilize the little effective vitamin B12 that may be present.

The body often uses vitamin B12 from tablets better

“Vegans should definitely and permanently take a vitamin B12 preparation and have the supply checked regularly by a doctor,” advises the nutritionist. Vegetarians who have an increased need for nutrients, for example during pregnancy and breastfeeding, should also ensure that they have a sufficient supply of vitamin B12.

If a vitamin B12 deficiency has been proven, it should be compensated for with appropriate dietary supplements. This can be done orally as tablets and capsules. Tolerance and bioavailability are good. Vitamin B12 and “cyanocobalamin as a crystalline substance, as is often found in food supplements, is even better utilized by patients with gastritis than vitamin B12 from food,” reports the expert.

Overdosing with the commercially available vitamin B12 food supplements is hardly possible if handled sensibly. Silke Restemeyer: “In a study with dialysis patients, no undesirable effects were recorded after years of intake of 2.5 milligrams after each dialysis (i.e. a multiple of the estimated value of 4 or 5 micrograms).” Still important: with long-term intake of vitamin B12 -Preparations, the vitamin B12 status should be checked from time to time.

Vitamin B12 as an injection

However, sometimes this active supplementation is not enough. This can be the case if there are one or more factors such as: 

  • The deficiency is very pronounced.
  • Absorption disorders – for example due to old age or chronic inflammation of the digestive tract
  • Drugs that prevent the vitamin from being absorbed but cannot be suspended or replaced

Then the doctor recommends taking a vitamin B12 injection treatment. The vitamin is given muscularly at intervals of a few days or a week. Depending on the product, an injection costs around five to ten euros.

Vitamin B12 has as yet unknown potential

So far, vitamin B12 has been an underestimated vitamin. How important and diversified its effect is is only gradually being revealed by studies . A clear, preventive effect of vitamin B12 in combination with B6 and folic acid against strokes has been proven.

The vitamin could also play a role in cancer. However, there are still few and sometimes contradicting studies. But this is where its ability to stabilize DNA and thus prevent mutations could come into play.