Healthy living as a vegetarian

More and more people are opting for a vegetarian diet. Vegetarians don’t eat meat and fish — and in some cases, they avoid other animal products as well. Many vegetarians want to make their diet healthy and balanced. The issue of animal welfare also often plays a role in the move from eating meat to becoming vegetarian. Vegetarians mainly eat plant-based foods such as fruits, vegetables and grains, giving them an excellent basis for supporting their own health.¹ A healthy vegetarian diet can also support the supply of nutrients such as vitamin B12, iron, zinc and protein, which we otherwise absorb via meat.

What types of vegetarian diets are there?

A diet without meat can be interpreted in many different ways. In addition to the classic vegetarian, there are lacto- and ovo-lacto-vegetarians, pescetarians, vegans and flexitarians. They all, more or less avoid meat, and instead fill their cupboards with a variety of other foods. Eating vegetarian food does not necessarily mean going without, but rather embracing flexibility and diversity. The right choice for healthy food is ultimately up to you. Try different adjustments to your diet until you find the diet that makes you feel good.

Lacto and ovo-lacto vegetarianism

These two types of vegetarian diet are closely related. While lacto-vegetarians supplement plant-based food with honey, milk and other dairy products including cheese, ovo-lacto vegetarians can eat all of the above plus eggs. Lacto and ovo-lacto-vegetarianism are intermediate stages of vegan and vegetarian nutrition. As neither fish nor meat are on the menu, these two forms of nutrition should likewise be rounded off with a balanced diet.

Pescetarian

For pescatarians, going without meat does not mean going without fish. Like flexitarians, pescetarians appreciate the flexibility in their diet, which may consist of fish and seafood as well as plant-based nutrition. By eating vegetarian food that is supplemented by fish, pescatarians can also ensure they give their bodies enough protein.² If you want to be vegetarian and have a balanced diet, pescatarianism can therefore be a good choice.

Veganism

The vegan diet is characterised by a complete avoidance of all animal products. Alongside stopping all consumption of meat, this also means no more dairy products, eggs or fish. Other food ingredients, such as animal fats, are also removed from the vegan diet.
The strictest form of veganism is called fruitarianism. A fruitarian lives off berries, nuts, seeds and fruits which can be harvested without killing the mother plant.
If you eat a vegan diet, you should consider that a nutrient deficiency may occur, as certain meat sources are omitted — for example, protein sources. In order to supply the body with proteins, vegans can use nuts, pulses, cereals and other nutritious foods.² Supplements can also enhance a vegan diet.

Flexitarianism

Flexitarians—also known as flexible vegetarians or semi-vegetarians—eat more vegetarian food, but do not completely dispense with animal products such as meat, fish or dairy products. Being flexible in the choice of food is the focus of this diet. From reduced meat consumption to the abandonment of certain animal products such as milk or cheese, every flexitarian can find an individualised solution for their own healthy diet.

The benefits of vegetarian nutrition

People who eat vegetarian food can benefit from their diet and support their body and their own health. Studies have shown that a vegetarian diet³ can have an effect on blood pressure and minimise the risk of becoming overweight or developing diabetes⁴. Vegetarians also suffer from heart disease less often than people who do not eat vegetarian food.⁴
Due to their predominantly plant-based diet, vegetarians also increasingly absorb secondary plant metabolites which are involved in a variety of metabolic processes in the body.⁵ Secondary plant metabolites are also said to have neurological, anti-inflammatory and antibacterial effects.⁵

Which foods belong to a healthy vegetarian diet?

We know how to adequately meet our nutrient needs with a meat-free diet. Those who want to eat healthy vegetarian food and benefit from their diet should listen to their own body. In this way, a possible nutrient deficiency and associated deficiency symptoms can be quickly counteracted. In view of important nutrients such as vitamin B12, iron, zinc and protein, vegetarian food should always be balanced.⁶

Intake of vitamin B12

Vitamin B12 is present in a form available to humans almost exclusively in animal food sources. However, vegetarians should also take vitamin B12, which contributes to a normal energy metabolism, normal functioning of the nervous system and normal functioning of the immune system, found amongst other things:
• Eggs and dairy products are suppliers of vitamin B12 and perfectly compliment a vegetarian diet.⁷
• Pescetarians can also eat fish and seafood.⁷

Iron intake

Iron contributes to normal cognitive function, normal energy metabolism and normal oxygen transport in the body. Accordingly, iron should be an integral part of a balanced vegetarian diet.
There are plenty of vegetarian foods that contain iron, for example⁸:

• Whole wheat bread, cereals, pasta, quinoa and oatmeal
• Avocados
• Cooked spinach and boiled mushrooms
• Potatoes
• Legumes, such as soybeans and lentils
• Tofu

Foods containing zinc

Zinc contributes to a normal fatty acid metabolism, a normal macronutrient metabolism, and to the maintenance of normal bones, hair, nails and skin. In order to be able to benefit from the health-promoting effects of zinc as a vegetarian, various vegetarian foods are suitable⁹:
• Plant-based zinc sources: nuts such as cashews and pecan nuts, wheat or rye sprouts
• Animal-based zinc sources: cheese, milk and eggs

Compensating for a lack of protein

Proteins help increase and maintain muscle mass and normal bones. As animal protein sources are eliminated, it is all the more important to obtain proteins specifically from vegetarian foods.

The following are considered to be particularly high vegetarian protein sources:
• Dairy products and eggs
• Legumes: soya, lentils and peas
• Cereal products: bread

Things we would like to share as you embark upon a vegetarian diet

Vegetarian, flexitarian or pescetarian? — If you decide to live a vegetarian life, you should make sure that your diet is always healthy and balanced and that you consume all the nutrients your body needs. Why not try out different recipes with nutritious vegetarian foods and discover the best approach for you and your family.

1. https://www.rki.de/DE/Content/Gesundheitsmonitoring/Gesundheitsberichterstattung/GBEDownloadsJ/Focus/JoHM_2016_02_ernaehrung1a.pdf [↩]
2. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/protein/ [↩] [↩]
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466938/ [↩]
4. https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/longterm-health-of-vegetarians-and-vegans/263822873377096A7BAC4F887D42A4CA [↩] [↩]
5. https://www.dge.de/wissenschaft/weitere-publikationen/fachinformationen/sekundaere-pflanzenstoffe-und-ihre-wirkung/ [↩] [↩]
6. https://www.assmann-stiftung.de/vegetarische-ernaehrung/ [↩]
7. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/vitaminb12/ [↩] [↩]
8. https://scopeblog.stanford.edu/2017/10/06/ways-to-boost-blood-iron-levels-while-eating-a-vegan-or-vegetarian-diet/ [↩]
9. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/zink/ [↩]

Strengthen your body naturally

Is raw food healthy or just a trend? Many people are sceptical about meals that are prepared with a blender, juicer or spiraliser, and prefer to pull out a frying pan or switch on the oven instead. That being the case, we often overlook the fact that not all foods have to be boiled, fried or baked. We are accustomed to cooking foods at high temperatures to kill parasites and bacteria — and of course this is essential for meat and poultry, for example. Other foods, however, such as certain types of fruit and vegetables, are also completely edible raw. So if we always cook our food without exception, we might be missing out on many of the best nutrients that nature has to offer. As is the case with many other diets, balance is also key for a raw food diet. Eating nothing but raw food is less helpful for health,¹ whereas a mixed, balanced diet with a high proportion of raw food can be a very healthy option. 

What does a raw food diet consist of?

You can turn the cooker off because you won’t be needing it much; food can only be heated up to a maximum temperature of 42 degrees Celsius. Many people who haven’t heard much about the concept of raw food associate it with giving things up. Is that what you think too? The truth is that raw food can be extremely varied. According to the Giessen Raw Food Study, a raw food diet is a diet that largely or solely contains uncooked plant (and sometimes also animal) foods.¹ How strictly you wish to pursue the raw food aspect is entirely up to you.

Some raw fooders eat nothing but uncooked, raw food, while other people make a step-by-step transition, so that they find a healthy balance between cooked and raw food. One widespread assumption about the raw food diet is that you have to be vegetarian or even vegan.

However, depending on the type of diet, there are three different variations of the raw food diet. There is raw vegan, raw vegetarian and the raw food diet with meat and fish:

• A raw vegan diet is exclusively plant based.
• Raw vegetarians also eat raw milk products and eggs.
• With a raw diet that contains fish and/or meat, items such as tuna, carpaccio and tartar are on the menu. Everything that is air-dried can also be eaten, including ham and salmon.

Because the diet includes food that is either raw or cooked up to a maximum temperature of 42 degrees Celsius, eating raw food means that you are eating whole foods in their natural state.

Raw food versus cooked food — what’s the difference?

In a raw food diet, food is eaten in its natural state, whereas cooked food is first boiled, fried, pasteurised or heated in some other way before it is eaten — pretty clear so far. But to what extent do the two ways of eating impact our bodies differently? What are the health benefits of eating raw food?

At around 40 degrees Celsius, important micronutrients start to change. As such, when boiling or frying food, important nutrients such as vitamins can be destroyed or changed in a way that prevents them being absorbed by the body. When cooking foods at temperatures that are too high, the flavours we want are sometimes also accompanied by unwanted substances. For instance, when frying food, a substance called acrylamide can form.² Chemicals such as this might only be dangerous for us if we consume them in excessive quantities, but we should still try to limit our intake as much as possible. To keep acrylamide formation to a minimum when cooking, always remember the FSA’s health advice and “go for gold” rather than burning your food to a crisp!²

Right now you must be thinking that it sounds like a good idea to give up cooked food entirely and dive into a raw food diet to protect your body against harmful substances. But that is by no means the case — if you did that your diet would be quite one-sided and unbalanced. Instead, aim for a balanced diet that combines both raw and cooked food. By eating a mixed diet, you can help your body find and maintain a balance between nutrients and harmful substances.³

How much raw food is healthy?

The German Nutrition Society recommends eating three portions of vegetables and two portions of fruit a day. The size of one portion is equal to the size of your own hand.⁴ The recommendation is also known as “5 a day” and is indispensable when it comes to a healthy diet. Following up with the “5 a day” recommendation, many raw fooders ask themselves: how much raw food is actually healthy?

As shown by a study by Giessen University in Germany, it is not possible to cover all your nutrient requirements through raw food alone.¹ If you want to provide your body with everything it needs, you should avoid an exclusively raw diet. In the scope of its “5 a day” campaign, the DGE makes the following recommendation: adults should eat around 400 g of vegetables a day, 200 g of which should be cooked, and 200 g raw or as a salad. The remaining daily nutrient requirements can be covered by around 250 g of fruit, which we are accustomed to eating in its natural, uncooked state anyway.⁴ So to ensure that raw food is always beneficial to our health, it should always be integrated into a mixed diet comprising both cooked and uncooked food.

What makes raw food so healthy? Three reasons to include more raw food in your diet

1. Raw food is low in calories but rich in nutrients.

2. Valuable substances such as vitamins, minerals, fibres and secondary plant metabolites are more abundant in raw food than in boiled or cooked food.

3. Healthy raw food also contains fewer free radicals than cooked food.

Raw food quality — quality of foods in their natural state

What makes fruit and vegetables so healthy are all the vitamins, minerals, fibres and secondary plant metabolites that they contain. If you leave the food in its original state and don’t cook it, all of these valuable nutrients remain in the food in high amounts. So by eating raw food, we are giving our body the best that nature has to offer.

Raw food has a high percentage of

• Vitamins, e.g. vitamin C

Vitamin C contributes to a healthy immune system and metabolism, among other things. However, the vitamin is water-soluble.⁵ By cooking foods rich in vitamin C, like spinach or tomatoes,⁶ you can quickly strip the food of its nutrients, and its raw food quality is lost.

• Minerals, e.g. calcium

Calcium contributes to the maintenance of bones and teeth, among other things, and is the most important mineral in our body in terms of quantity.⁷ As such, a diet that is rich in calcium is important to many people. This nutrient is found in green vegetables such as broccoli and kale.⁷ To fully utilise the potential of the vegetables, it is smart to vary the way you eat them between raw and cooked.

• Fibres

Dietary fibres—whether cooked or uncooked—ensure that we have a lasting feeling of fullness. With this one fact, the myth that raw food doesn’t make you full is blown clean out of the water. You can contribute to your daily fibre requirements by eating raw carrots and raw kohlrabi, for example.⁸

• Secondary plant metabolites, e.g. carotenoids

Secondary plant metabolites can have a positive influence on numerous metabolic processes. In order to consume as many of these antioxidative substances as possible, the German Nutrition Society (DGE) recommends integrating more vegetables, fruit and nuts into your meals — all foods that can be enjoyed raw. If possible, combine these with seeds, pulses, potatoes and various wholegrain products for a balanced, mixed diet.⁹

Raw food to protect against oxidative stress

Cooking food can release free radicals. These highly reactive metabolic intermediates can damage the cells in our body, and are being increasingly linked to disease.¹⁰ If you leave raw foods such as fruit and vegetables in their natural state and don’t cook them, you can help limit an excessive intake of free radicals.

To protect your body, you can make sure to increase your intake of antioxidative nutrients. Zinc, selenium and vitamin C, for instance, contribute to cell protection against oxidative stress. Whether you are a raw fooder or not only plays a role in the extent to which your body absorbs nutrients. 

Raw and delicious — intense, sweet and above all natural

We usually choose our favourite meals based on their taste. Pasta with tomato sauce, curry with rice or a colourful vegetable stir fry — even the thought of some of these dishes makes our mouths water. Many of these recipes, which we make for ourselves week after week, include instructions for boiling, frying or baking after the ingredients have been prepared. Is it still possible to integrate raw food into our diet to change things up and not sacrifice the delicious taste?

Of course — raw food can taste delicious too. The world of raw food has more to offer than you might think. On your next trip to the supermarket, pick up various types of vegetables and leave the cooker off for a change. You will see for yourself — nothing tastes as good as the natural sweetness of a crunchy carrot or pepper. Fresh celery sticks are also delicious. Try them with a salad and a wild herb dip — you probably can’t remember the last time you prepared a meal so quickly. And you did it with no cooking at all.

There are plenty of other delicious recipes online for integrating raw food into your diet. For instance, have you ever heard of kohlrabi tortellini? You are probably thinking that tortellini have to be cooked. But for this recipe, kohlrabi is not used as a filling for pasta made of wheat or similar. By cutting the kohlrabi into very thin slices, you can make tortellini that can be enjoyed raw. Choose any filling you like and then fold the kohlrabi slices together to make your tortellini. Served on a plate, this raw food meal doesn’t just look great, it is also extremely tasty. If you give raw food a try, you will quickly be just as convinced as we are that taste and health go hand in hand with a raw food diet.

What foods shouldn’t be eaten raw?

So you’ve acquired a taste for raw food, and now you want to freshen up your favourite dishes with raw components bit by bit? Then you’re sure to bring new energy to your cooking. However, you should first always check to see whether the ingredients can really be eaten raw. Pulses, grains and potatoes, for instance, should not be served raw.

Pulses contain lectins, which are plant ingredients that are only destroyed when cooked.¹¹ Beans, soybeans, chickpeas and lentils should therefore always be cooked before eating. The same goes for soybean and mung bean sprouts. Although peas contain fewer lectins than other pulses, they still shouldn’t be eaten raw due to the indigestible fibres they contain.¹¹

Raw fooders should also avoid eating grains without due preparation. Why? Grains contain phytin, a substance that impairs the absorption of minerals in the body.¹² Grains are more digestible if they are ground or soaked for several hours.

Potatoes contain a bitter, poisonous substance called solanine. This substance is mostly found in the skin, but can also move into the tuber itself if the potatoes are stored for too long and in too warm conditions. The solanine can only be removed if the potatoes are cooked in hot water.¹³

Recipe ideas with raw food

We all have a lot keeping us busy. Our hectic day-to-day lives don’t always give us the liberty of preparing nourishing meals from scratch. On a stressful day, we might catch ourselves putting a frozen pizza in the oven or heating up a ready-made meal in the microwave. The next time you find yourself with no time to cook a proper meal, just try raw food instead. Raw food is quick to prepare, so that you can serve up a healthy, nutritious meal or snack in the blink of an eye.

To help raw food newbies in particular, we have compiled a menu with recipe ideas that are both raw and delicious. Feel inspired.

Recipes with a high proportion of raw food:

• How about a delicious smoothie and fruit for breakfast? One bite into a ripe, juicy peach and you are guaranteed to have a great start to the day. Smoothies and whole fruit can also easily be combined to create smoothie bowls. They don’t just look good, they taste amazing too. Have a look through our smoothie recipes.
• For lunch, we suggest a raw food classic — a salad. Seasoned with raw ingredients such as red cabbage, mushrooms and nuts, you can prepare a delicious meal in no time.
• Feel like an afternoon snack? As tempting as chocolate is, why not try a pepper with a guacamole dip?
• Who doesn’t love spaghetti? But have you heard of courgetti? For dinner, we recommend pasta made of courgette. For this, all you need is a spiraliser — which is already a good investment for anyone who wants to integrate more raw food into their diet. When choosing the sauce, you can be as flexible here as you are with regular pasta. Salmon, pesto or more vegetables — try it all.

Tips for raw food newbies

• Don’t transition to raw food all at once
• Wash raw food thoroughly before eating it
• Eat raw food slowly and chew thoroughly

Would you like to do your health a favour with raw food and are you enthusiastic about making the swap? So that you don’t shock your body by taking away its usual food too quickly, it can be beneficial to replace cooked food with raw food slowly or add raw components to your meals bit by bit. Maybe we have already been able to inspire you a little with our recipe ideas.

You should also make sure to wash vegetables and other raw foods thoroughly before eating them. Because it’s not just nutrients that are retained by eating raw, bacteria are too. And they really shouldn’t end up on your plate.

Eating slowly and chewing thoroughly is not just important for kids; we should take this to heart ourselves if we start eating more raw food. Because otherwise the food won’t digest properly.¹⁴

Balance is key — combining raw and cooked food

Variety in a healthy diet is key. How you eat is a decision that has to fit your lifestyle. Whether you eat meat, fish and/or dairy products or opt for a vegetarian or vegan diet, a higher proportion of raw food is always a good idea and lets you eat delicious meals full of diverse nutrients which you need to stay healthy. Anyone starting out into the world of raw food will quickly discover that raw food is not only healthy, it is also delicious and absolutely rawtastic!

1. https://www.uni-giessen.de/fbz/fb09/institute/ernaehrungswissenschaft/prof/nutr-ecol/forsch/forsch-epid/gi-rohkost-studie [↩] [↩] [↩]
2. https://www.bmel.de/SharedDocs/Downloads/DE/Broschueren/ErhitzenUnerwuenschteStoffe.pdf [↩] [↩]
3. https://www.bzfe.de/inhalt/schadstoffe-im-essen-vermeiden-1887.html [↩]
4. https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/5-am-tag/ [↩] [↩]
5. https://www.gesundheit.gv.at/leben/ernaehrung/info/vitamine-mineralstoffe/wasserloesliche-vitamine/vitamin-c [↩]
6. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/vitamin-c/ [↩]
7. https://www.dge.de/wissenschaft/weitere-publikationen/faqs/calcium/ [↩] [↩]
8. https://www.dge.de/presse/pm/mehr-ballaststoffe-bitte/ [↩]
9. https://www.dge.de/presse/pm/sekundaere-pflanzenstoffe-und-ihre-wirkungen-auf-die-gesundheit-farbenfrohe-vielfalt-mit-potenzial/ [↩]
10. https://www.ncbi.nlm.nih.gov/pubmed/7704185 [↩]
11. https://www.dge.de/presse/pm/ein-hoch-auf-huelsenfruechte/ [↩] [↩]
12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/ [↩]
13. https://www.dge.de/wissenschaft/weitere-publikationen/fachinformationen/solanin-in-kartoffeln/ [↩]
14. https://www.daab.de/ernaehrung/darm-im-fokus/wie-funktioniert-verdauung/ [↩]

Everything you thought you knew but didn’t

Most of us know what protein is. Along with carbohydrates and fats, it makes up the three most important macronutrients of our diet.  Research has shown why it’s so beneficial as part of a balanced and healthy diet, as it plays a key role in the creation and maintenance of every single cell in our bodies.¹ So what happens if we don’t get enough protein and what are the best food sources to ensure we get the right amount?

Why our bodies need protein

Did you know that there are over 10,000 types of protein in everything from our internal organs to our tissues, muscles, skin, hair and bones? Every single cell in our body contains protein, and protein is needed in our diets to help those cells repair and regenerate.² Protein is critical in aiding the processes that give us energy and help move oxygen around in our blood. It is absolute essential for keeping us healthy and ensuring our bodies continue to work as they should do:

Building cells

Bones, muscles, cartilage and skin can only be built with the help of protein.  

Repairing tissue

Protein is needed to build and repair damaged tissue.

Oxygenating blood

The protein compound in red blood cells delivers oxygen throughout the body and supplies it with the nutrients we need.

Aiding digestion

Dietary protein makes enzymes, which help us to digest food properly, and make new cells and body chemicals.

Regulating hormones

Protein helps to keep our hormones regulated, which is particularly important when cells are developing and transforming during puberty.

…and there are even more benefits to eating protein!

Protein is often at the forefront of those trying to either lose weight or build muscle and that’s because it’s great for doing both! Studies have shown that not only does protein reduce cravings and desires for late night snacking,³ but protein is the most satiating of the macronutrients and will curb your appetite longer than carbohydrates and fats.⁴ Numerous studies have also shown that you can increase strength and muscle mass, as well as decrease muscle loss,⁵ by eating plenty of protein.

Essential amino acids

During digestion, the protein we consume is broken down into amino acids – it’s these amino acids that are the building blocks of protein. The British Nutrition Foundation recognises around 20 different amino acids, of which 9 are needed in an adult diet to maintain good health.⁶ These are known as Essential amino acids and can only be made through eating protein-rich foods.

How much protein do we need and what foods are the highest in protein?

Whilst it will depend on your age and weight, research has shown that adults need on average around 0.6g of protein per kilogram of bodyweight each day. Infants, children, pregnant and breastfeeding women have different requirements.⁷

Protein can be found in high amounts in meats, milk, fish, and eggs. If you are vegetarian or vegan you don’t need to worry though as you don’t need to eat animal products to get the protein you need. You can also find it in soy, beans, legumes, nut butters, and some grains (wheat germ and quinoa, for example).

What are the different types of protein?

Protein falls into different types, which is another bonus for people who have to, or choose, to avoid certain food groups.

Casein protein is found in milk, but is absorbed and digested much more slowly, so it may be a suitable option if you are lactose intolerant.

Egg protein is a great option for those who need to avoid dairy but are still looking for an animal-based protein source. Of all whole foods, eggs have been shown in studies to contain the greatest protein digestibility-corrected amino acids.⁸

Pea protein is great for people with allergies or sensitivities to eggs or dairy, and for those following a vegetarian or vegan lifestyle.

Hemp protein is an easily-digested source of plant-based protein that is rich in several amino acids – although it only has low levels of the amino acids lysine and leucine.

Brown rice protein contains all the essential amino acids but is not considered a complete protein as it is too low in lysine. 

Mixed plant proteins can be a great option for those looking to avoid meat-based products but wanting to get high amounts of all the amino acids. Protein powders commonly blend plant sources so there are different options to suit your tastes and needs.

Whey protein and exercise

Whey protein is one of the most popular types of protein, especially when it comes to being used for sporting or fitness performance. Whey protein comes from milk and is the liquid that separates from the curds during the cheesemaking process. It’s a high source of protein that studies have shown can lead to the largest decrease in appetite for those trying to manage their weight.⁹

Whey protein has been shown in studies to improve exercise performance, as well as help to improve body composition through increasing muscle weight. In addition, it has shown to increase physical endurance and also slightly increase physical strength.¹⁰

Not all protein is created equal

When it comes to protein supplements, such as protein powders, the quality can vary. Not all whey proteins are the same, and not all of them will provide the same benefits. The key thing to look for is whether the protein has been denatured. When this happens, it’s the biochemical process in which proteins lose their structure, and it no longer performs its functions as well. When it comes to denatured protein powder, it means that the structure of the amino acids has been broken down by the exposure of whey protein to acids, oxidation of the amino acids or high heat during the pasteurisation process.

Due to this, it’s always better to look for non-denatured, or undernatured protein, as that will provide the most benefits by avoiding the breakdown of the vital immune-boosting proteins that make whey so beneficial. The best non denatured whey proteins are made with minimal processing and a cold filtration process.

Protein and your diet

While protein is extremely important, it’s not something you need to be overwhelmed by. You don’t need to consume your full daily recommended amount of protein in one sitting, as it’s more important to balance it over the course of the day.

Whatever your dietary preferences or health goals, there are plenty of protein-rich foods to keep you in top health while letting you enjoy and delight in what you eat.

1. Why Is Protein Important In Your Diet [↩]
2. Protein in diet: MedlinePlus Medical Encyclopedia [↩]
3. The effects of consuming frequent, higher protein meals on appetite [↩]
4. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review [↩]
5. Increased protein intake reduces lean body mass loss during weight loss in athletes [↩]
6. Protein – British Nutrition Foundation [↩]
7. Protein – British Nutrition Foundation [↩]
8. The protein digestibility-corrected amino acid score – PubMed [↩]
9. The acute effects of four protein meals on insulin, glucose, appetite and energy intake in lean men [↩]
10. Whey Protein Improves Exercise Performance and Biochemical Profiles in Trained Mice [↩]

What are omega 3 fatty acids?

Omega 3 fatty acids are single or polyunsaturated fatty acids. You may be more familiar with them as “good fats”. They are also called essential fatty acids because they are essential for human life. The three most important omega 3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). As our body does not produce the fats itself, these unsaturated fatty acids must be consumed through food.

What is the difference between saturated and unsaturated fatty acids?

Fatty acids differ, among other things, in their degree of saturation. People frequently use the expressions of “bad” saturated fatty acids and “good” unsaturated fatty acids. But where does this distinction between “good” and “bad” come from?

Saturated fatty acids are not essential for humans since the body also manufactures them from other food ingredients such as glucose or protein.¹ We consume saturated fats mainly through food: through animal foods such as meat and sausage, but also through vegetable foods such as coconut, coconut oil and palm oil.²

Unsaturated fatty acids are called “good fats” because they have a more favourable effect on cholesterol levels. Reducing the consumption of saturated fatty acids helps maintain normal blood cholesterol levels. Marine and plant-based sources of good unsaturated fatty acids include high-fat fish, vegetable oils and nuts.²

What types of omega 3 fatty acids are there?

The three essential fatty acids of alpha-linolenic acid (ALA), eicosapentaenic acid (EPA) and docosahexaenic acid (DHA) are again divided into plant and marine-based omega 3 fatty acids. Alpha-linolenic acid (ALA) is a plant-based omega 3 fatty acid, and eicosapentaenic acid (EPA) and docosahexaenic acid (DHA) belong to marine-based unsaturated fatty acids.

Where is plant-based omega 3 found?

The most important sources of ALA omega 3 include:³

• Vegetable oils such as linseed oil, rapeseed oil and soya oil
• Nuts and seeds such as walnuts, linseed and chia seeds

Where is marine-based omega 3 found?

Marine-based omega 3 sources (EPA and DHA) include:³

• Fish and seafood, especially high-fat cold water fish such as salmon, mackerel, tuna, herring and sardines

Another essential: omega-6 fatty acids

In addition to omega 3 fatty acids, omega-6 fatty acids are among the unsaturated fatty acids. They are also essential for our body. The polyunsaturated fatty acid linoleic acid (LA) belongs to the family of omega 6 fatty acids.

Where is omega 6 found?

The most important sources of omega 6 include:⁴

• Vegetable oils such as sunflower oil, safflower oil, corn oil and soya oil
• Cereals and seeds such as walnuts, sunflower seeds and pumpkin seeds

Consumption of omega 3 fatty acids and omega-6 fatty acids via food

The German Society for Nutrition (DGE) recommends that young people and adults consume omega-6 fatty acids and omega 3 fatty acids at a ratio of 5:1. More precisely, it is recommended that 2.5 percent of the daily energy supply comes from the omega-6 fatty acid linoleic acid (LA) and 0.5 percent comes from the omega 3 fatty acid alpha-linolenic acid (ALA).⁵

How can we maintain a healthy diet, while keeping a balance between omega 3 and omega-6 fatty acids? Healthy nutrition means diversity: To keep the essential fatty acids in balance, small changes in diet can help:

• According to the recommendation of the German Society for Nutrition (DGE), people who eat fish are advised to serve fish on their plates once or twice a week.⁶ High-fat fish are great sources of omega 3.
• As an alternative to or as well as eating fish, fish oil can also be used more frequently during cooking.
• Vegetarians who do not eat fish can add linseed oil to their meals.
• Try to replace fatty foods with vegetables, fruit and fibre as much as possible. Reducing the consumption of saturated fatty acids helps maintain normal blood cholesterol levels.
• Fats of animal origin (butter, meat, eggs) can often also be replaced by vegetable fats found in nuts, seeds and vegetable spreads.

What effect do omega 3 fatty acids have on the body?

Omega 3 fatty acids can affect the cardiovascular system, our eyes and our vision. During pregnancy and up to the 12th month of life, omega 3 fatty acids can be important for the development of the child. Learn how omega 3 helps our body.

Effect on the cardiovascular system

Some omega 3 fatty acids support the function of our cardiovascular system as well as having other benefits. The essential fatty acid alpha-linolenic acid (ALA) helps maintain normal blood cholesterol levels. Consuming the marine-based omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) also contributes to the normal function of the heart and helps maintain normal blood pressure. Omega 3 fatty acids also have a positive effect on blood fat levels: EPA and DHA help maintain normal blood triglycerides.

Effect on the eyes & vision

Some omega 3 fatty acids also have a positive effect on the eyes and vision. Docosahexaenic acid (DHA) helps to maintain normal vision.

The consumption of some sources of omega 3 not only has a positive effect on the eyes and vision, but also helps their normal development in infants and foetuses. Docosahexaenoic acid (DHA) is a valuable source of omega 3 for foetuses and growing children. When the mother consumes docosahexaenoic acid (DHA), this contributes to the normal development of the brain and eyes in the foetus or breast-fed infant.

Development of the brain

An adequate supply of some omega 3 fatty acids can also be important for the development of the child during pregnancy. When the mother consumes the essential fatty acid docosahexaenoic acid (DHA), this contributes to the normal brain development of the foetus or breast-fed infant.

Effect on infants after birth

Consuming the unsaturated fatty acid docosahexaenoic acid (DHA) contributes to normal eye development in infants up to 12 months of age. Essential fatty acids, such as alpha-linolenic acid (ALA) and linoleic acid (LA), are needed for the normal growth and development of children.

Essential fatty acids as a staple of a healthy diet

Even small changes in diet can help the body to absorb essential fatty acids naturally and to maintain the balance of omega 3 and omega 6 fatty acids. Try to make healthy sources of omega 3 and omega 6 part of your diet.

1. https://www.gesundheit.gv.at/leben/ernaehrung/info/fette [↩]
2. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/ [↩] [↩]
3. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ [↩] [↩]
4. https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats [↩]
5. https://www.dge.de/wissenschaft/referenzwerte/fett/ [↩]
6. https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/10-regeln-der-dge/ [↩]