Autor: vanessa.stoeckel

The typical approach to determining nutrient levels in the blood involves consulting a doctor and requesting a blood test. Blood is then drawn, sent to a reputable laboratory, and a few days later, the doctor communicates the test results. Test as such can be carried out in pharmacies, health food stores, naturopathy and doctors‘ surgeries, for example.

However, since this can be a relatively expensive procedure, with costs potentially exceeding 100€ depending on the nutrient being measured, alternative testing methods online are on the rise. But which different methods are available for determining our nutrients? In the following, I have examined and compared the most common alternative tests.

1. Bioresonance Diagnostics

Bioresonance device measures electromagnetic vibrations through two sensors that patients are supposed to hold in their hands, allegedly allowing conclusions about biochemical processes in the body. Supposedly, the magnetic field of human cells provides insights into the health condition and individual micronutrient requirements. For €29, 200 pieces of medical data can be read out – including cholesterol and testosterone levels, for example. However, there is no scientific evidence for this method, and experts consider the measurements to be unreliable. Various tests have shown that the device simply outputs arbitrary values – for instance, the same person received different results in consecutive tests, and tests with lifeless objects, such as a liver sausage, also produced results. A court in Reutlingen determined that the devices are fraudulent. The manufacturers have been sentenced to two or three years in prison for fraud.

2. Kinesiology Diagnostics

A specific muscle test is claimed to provide insights into the increased need for vitamins, minerals, and trace elements in the body. This method is fundamentally an alternative approach to diagnosis and therapy that lacks scientific recognition and evidence of effectiveness. It remains a mystery how muscle tests, in particular, can provide indications of a deficiency in specific micronutrients.

3. Antioxidant Scanner

Such a scanner measures the content of antioxidants, especially carotenoids, in the inner palm of the hand. An optical measuring method is utilized, aiming to determine the levels of antioxidative vitamins in human tissue. LED light is directed into the skin, and the reflected light is analyzed to provide detailed information about the type and quantity of „health markers“ present in the tissue. Through specific algorithms, the concentration of antioxidants in the skin is then determined, drawing conclusions about the antioxidative level.

However, a test conducted by the Consumer Center NRW a few years ago yielded no comprehensible results. It is possible that simple activities such as cleaning carrots may already produce good results. It is important to note that these devices are not approved as medical products and may not be used for medical diagnoses. Additionally, there are many more antioxidative substances in the body than just carotenoids. You can learn more about antioxidants here.

4. Hair Mineral Analysis

The analysis values for the same individual fluctuate from one laboratory to another, with discrepancies of nearly 300% observed in calcium levels. One provider identified normal magnesium levels, while the next reported levels as too low and strongly recommended the use of a dietary supplement. Similar inconsistencies were found in selenium levels. Moreover, laboratories employed significantly different reference ranges for normal values. Hair analyses have only proven effective for detecting drug use and for forensic evidence, such as arsenic poisoning; they are not reliable for examining vitamins. Hair mineral analyses are not recognized as a valid diagnostic procedure. Recent investigations by MedWatch conclude that these methods are „unqualified“ and provide „worthless values“. To understand why, let’s take a closer look at how a proper hair test actually works:

1. Wash hair
2. Grind hair
3. Mix hair powder with solvent
4. Metabolites are dissolved out
5. separated by mass with mass spectronomy device
6. Addition of different substances, depending on signal strength

This works well in criminal technology. However, the following three problems arise for the detection of micronutrients:

1. The Growth Phase
   During the hair growth cycle, which includes 1. growth, 2. transition, and 3. fallout phases, the blood supply to the hair is cut off during the fallout phase, resulting in reduced nutrient supply. If a hair in the fallout phase is accidentally included in the sample, it can distort the test results. While this is not significant for forensic evidence, it is crucial for assessing nutrient levels.
   
2. Environmental Influence
   Hair not only reflects internal conditions but also external exposures. Factors such as the use of hair cosmetics or swimming in a pool can introduce external substances and nutrients into the hair. Merely coming into contact with a substance can leave traces in the hair, potentially leading to inaccuracies in tests, including drug tests.
   
3. Lack of Scientific Basis
   The hair testing method lacks scientific rigor, as there are no evidence-based reference values for the quantity of nutrients in hair. Each laboratory establishes its own reference values, contributing to inconsistencies and a lack of standardized measurements.

Summary

In conclusion, none of the researched alternative tests prove truly helpful in obtaining accurate results. These tests have consistently been either deemed incorrect or unreliable or, in some cases, have not been tested at all. Therefore, it is advisable to invest a bit more money and have nutrient levels professionally tested by doctors and certified laboratories if there is suspicion of a nutrient deficiency.

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Sources

• https://www.deutsche-apotheker-zeitung.de/news/artikel/2022/12/13/sind-selbsttests-fuer-vitamin-d-zuverlaessig
• https://medwatch.de/alternativmedizin/bioresonanz-geraete-betrug-hersteller-verurteil/
• https://www.youtube.com/watch?v=KICF2zK70Zs
• https://www.verbraucherzentrale.de/wissen/projekt-klartext-nem/vitamine-und-mineralstoffe-wie-laesst-sich-ein-naehrstoffmangel-feststellen-80117
• https://www.fitbook.de/gesundheit/redaktion-macht-vitamin-d-selbsttest
• https://www.mybiozoom.com/light60

Having already spent some time researching the topic of nutrients and fats in particular, I happened to have the opportunity to attend a training course on omega-3 and not only conduct an interview with a trained specialist, but also carry out a self-test.

During the interview, I learned about the most important aspects of omega-3 and its interaction with its counterpart omega-6, the most relevant fatty acids and how the tests are evaluated. I also learn that most Austrians today have a huge omega-3 deficiency. However, this is not because we eat less fish than we did a few decades ago, as one might initially assume. Instead, researchers believe the reason is that we are eating far more pro-inflammatory foods, such as convenience foods.

But why is this so important? Quite simply, as we all remember from our school days, every organ, every hair, every fiber of our body consists of individual cells that have joined together to form cell clusters with different tasks in order to perform certain functions. For example, our cells in the „skin“ cell group have the task of protecting us from external influences, absorbing substances from the environment and releasing others from the body into the environment. However, this exchange of substances can only take place in a fully functional manner if the cell membrane surrounding the cell is soft and permeable. This is exactly where our polyunsaturated fatty acid omega-3 comes into play. It helps to ensure that the cell membrane remains capable of absorbing and releasing nutrients. Only if we have enough omega-3 in our body can our cells carry out the important metabolic activities for which they are responsible.

If we have too few omega-3 and omega-6 fatty acids, our cells dry out and become wrinkled.The nutrients that are important for our body then simply bounce off the wrinkled cell membrane and the risk of possible deficiency diseases increases significantly.

These hardened cell membranes become dangerous when the body can hardly absorb vital micro- and macronutrients, but also when the substances stored in the cell can no longer be released properly. In the long term, this leads to inflammation.

This is not only relevant for the absorption of nutrients through the skin and food, it is also particularly important to ensure a sufficient omega-3 intake, as our brain consists of 60-70% fat.Of this fat, 90% is omega 3, so the link between optimal brain performance and a well-balanced omega 3 intake is obvious.

Apart from this, there is a whole range of diseases for which omega-3 is said to have a positive influence:

• Allergies
• Anti-ageing
• Arteriosclerosis
• Arthrosis
• Asthma in infancy
• Before/during pregnancy
• Burn out
• Cancer
• Cardiovascular
• Chronic fatigue syndrome (CFS)
• Coping better with stress
• Dental health
• Depression
• Diabetes
• Eczema
• Epilepsy
• Fasciae
• For fidgets (ADS + ADHD)
• Intestinal problems
• Lowering blood pressure
• Lowering triglycerides
• Mood swings
• Multiple sclerosis (MS)
• Musculoskeletal system
• Nerve food for the brain
• Neurodermatitis
• Omega-3 and sport
• Osteoporosis
• Panic attacks
• Parkinson’s disease
• PMS (premenstrual symptoms)
• Psoriasis
• Relieving migraines/headaches
• Rheumatism
• Sleep better again
• Strengthening eyesight

If we take a closer look at omega-3, it is made up of three different fatty acids:

• DHA – DOCOSAHEXAENOIC ACID
  • Structure, including 25% of the nervous system
  • Cognitive development
  • Function visual development
  • Inflammatory function
  • Cardiovascular function
• EPA – EICOSAPENTAENOIC ACID
  • Natural aspirin against
  • pain/inflammation
  • Cardiovascular function
• ALA – ALPHA-LINOLENIC ACID
  • Plant-based omega 3 FS
  • Linseed oil, hemp oil, chia seeds
  • Only 0.5 – 5% DHA / EPA
  • Energy source

The Context between Omega-3 and Omega-6

It is also important to understand the connection between omega-3 and omega-6 fatty acids. Omega-6 fatty acids recognize wounds and start the inflammation process, which is crucial for healing and is then stopped again by omega-3 fatty acids. Both fatty acids are therefore needed in the body in equal amounts. If we have an excess of one of the two fatty acids, the healing process cannot proceed undisturbed.

Omega-6 is often found as a preservative in ready-made products, but also in sunflower oil, gluten and wheat. It is also frequently contained in medicines, which is why we often find it in meat from factory farming. Furthermore, unhealthy lifestyles and habits, such as lack of exercise, stress, but also alcohol consumption and smoking, promote inflammation-promoting processes in the body.

My Self Test

For my self-test, I was pricked in a fingertip with a fine needle, similar to the blood sugar test, so that two drops of blood could be transferred to the test strip. This test strip was then sent to a laboratory in Norway together with my test ID created for this purpose. A few weeks later, I can look at my result and talk to the expert again.

Based on the two PDF files below, which I was able to download together with the results from the EQology website, this means for me that with an omega-3 index of 5.2% I am actually not that badly supplied with omega-3, even if not yet optimally. However, according to the expert, the ratio between omega-6 and omega-3 is dangerous for me. This should be a ratio of 1:1, but my omega-6 index is around 21 times higher than it should be.

If we take a closer look at the table on the right, we can easily find out why this is the case. Arachidonic acid in particular seems to be problematic for me, which can simply be traced back to my daily egg breakfast and the many dairy products in my diet.

My consultation with the expert lasts almost an hour. She recommends that I take an omega-3 oil supplement every day and then repeat the test in a few months to check whether my values have already improved.

Introduction

„Nutrients“ is the umbrella term for the various micro- and macronutrients. Nutrients in general are the building blocks that drive, maintain and repair our body. They play a central role in our body. Among other things, they are responsible for the following functions of our body:

• Energy supply
• energy regulation
• Growth and development
• Immune function
• Healthy skin, hair and nails
• Function of the nervous system
• Maintenance of muscle function
• Prevention of diseases

Nutrients are the foundation of a healthy life, which is why it is essential to eat a balanced diet that contains all the necessary nutrients in appropriate amounts. To this end, it is important to ensure a balanced diet and not to eat a one-sided diet in the long term, because if, for example, only one vegetable is eaten because it is perceived as particularly „healthy“, the daily diet becomes very one-sided, which will lead to deficiency symptoms in the long term.

As mentioned above, nutrients are seperated in micro- and macronutrients. These in turn are further subdivided into carbohydrates, proteins and fats, or minerals and vitamins (see Fig. 1), which in turn are subdivided into further subcategories (e.g. hormones) that are irrelevant for the further definition of vitamin D and are therefore not mentioned here.

Vitamin D Production

Vitamin D3 (is therefore one of the vitamins from the vitamin D complex. Like the vitamin complexes A, E and K, it is one of the fat-soluble vitamins. In the context of nutrition, it should therefore be men-tioned that it is particularly suitable to consume these vitamins together with a fat-containing diet, as this is the only way they can be absorbed and processed by the body.

It should also be noted that vitamin D3 is the only vital vitamin that the body cannot produce itself in sufficient quantities by synthesizing it from food. It is primarily formed by the irradiation of UV light on the skin and is also stored there, but only to a certain extent. During the summer months in Austria, the body can cover an average of around 80-90% of its vitamin D requi-rements, provided we spend enough time in the sun. Experts recommend spending 5-15 minutes in the sun, at least three times a week to ensure sufficient vitamin D production. In the winter months (November to February), however, there is not enough sunshine in our longitudes, while at the same time we spend less time in the fresh air, which is why today around 30% of adults have been shown to have a vitamin D deficiency in their blood. This makes vitamin D deficiency the most common deficiency disease in Austria. Although certain amounts of vitamin D can be stored in the skin, these buffer stores are usually used up relatively quickly in winter.

Natural Occurrence

In addition, a deficiency of calcitriol (the active form of the vitamin), as mentioned earlier, is difficult to compensate for through diet alone. Cereal and dairy products generally contain the most vitamin D2 and D3, which can be metabolized into the active form of the vitamin in the liver. Fatty fish, mushrooms, liver, and egg yolk also contain vitamin D3. Since vitamin D3 is a fat-soluble vitamin, it is important to ensure an adequate intake of healthy fats when consuming it. This allows the vitamin to be absorbed from the food and metabolized into calcitriol, the active form of the vitamin, in the liver and kidneys.

This active form is necessary to absorb calcium and phosphorus from the intestine, which are then incorporated into the bones to strengthen and densify them. This process is called mineralization and occurs at every age, but is particularly pronounced during bone formation, growth, and repair. This is why children and adolescents in the growth phase, as well as seniors, have an increased need for vitamin D.

What is Vitamin D3 for?

As early as 2016, the Robert Koch Institute (RKI) determined that 30.2% of all German citizens have a severe vitamin D deficiency (< 30 nmol/l). A moderate vitamin D deficiency (< 50 nmol/l) was even found in 61.5% of study participants. The RKI also differentiates between seasons, with over 80% of people in Germany having a moderate vitamin D deficiency in winter and over 50% having a severe vitamin D deficiency. The fact that this is problematic becomes clear when you take a closer look at what our body needs vitamin D for.

Vitamin D2 and vitamin D3 are converted to calcitriol, the active form of the vitamin, in the liver and kidneys. This absorbs the minerals phosphorus and calcium from the intestine in order to incorporate them into bones and thus compact them (mineralization).

In addition to bone stability, the vitamin also plays a major role in the immune system. Leukocytes, the white blood cells that are responsible for part of the immune defense, are occupied by vitamin D receptors. Basic research confirms that vitamin D has an immunomodulating effect – a weak immune system is strengthened, while partial immune overreactions, such as allergies or autoimmune diseases, are downregulated. An epidemiological study in a clinic in Spain found a significant relevance between vitamin D levels and COVID progression in connection with COVID-19, among other things. Patients admitted to hospital due to COVID-19 received vitamin D, while the control group did not. Both groups received the known standard therapy for COVID-19. With vitamin D, 2% (vs. 50%) of patients required intensive care and 0% (vs. 15%) died. Such a study indicates a statistical correlation.

A recent meta-analysis describes that people with low vitamin D levels (10-20 nmol/l) get around 86% more infections than people with a good vitamin D supply (60-90 nmol/l), which is particularly true for the low baseline values (< 25 nmol/l), which, according to the RKI study, half of the population is at in winter, showing the potential that would exist here, for example through preventive administration, but which is currently not being exploited.

Status Determination

In order to carry out the above-mentioned studies, the vitamin D status must first be determined. This is determined in the laboratory using blood samples.

More precisely, it is determined by measuring 25-hydroxyvitamin D, or 25(OH)D for short, in the blood serum. 25(OH)D is a precursor of active vitamin D and can be expressed in units of nmol/l or ng/ml (to convert nmol/l to ng/ml, divide the value by 2.5).

Various reference values can be used to assess 25(OH)D serum levels. The Robert Koch Institute uses the internationally frequently used classification of the US Institute of Medicine (IOM), which relates to bone health and classifies 25(OH)D serum values as follows:

Recommendations and Supplementation

A meta-analysis of vitamin D supplementation, which examined the relationship between vitamin D and infections, found that the vitamin D groups had an average of 12% fewer infections. However, it is not only the administration of vitamin D itself that is decisive here, but also the supplementation interval. The study shows that a daily dose of 400-2,000 IU resulted in a 19 % reduction in infections compared to rarely administered high doses with 3 % fewer infections. Daily doses are therefore more efficient for the immune system than the same dose administered infrequently as a bolus.

Some laboratories are therefore now setting a lower limit of 75 nmol/l (instead of the previous 30 nmol/l) and many vitamin D protagonists are calling for an optimum value of over 100 nmol/l. Under today’s living and nutritional conditions, practically no-one achieves the latter (unless they are being substituted).

The German Nutrition Society (DGE) recommends supplementing vitamin D if the body’s own production of the vitamin is not possible – which is the case in Central Europe during the winter months, but also, for example, for people who are bedridden and unable to leave the house. In general, older people are considered a particular risk group for a vitamin D deficiency, as the immune system steadily loses efficiency with age. In addition, the skin’s ability to produce vitamin D decreases.

The DGE recommends taking 800 international units (IU) of vitamin D per day. However, doses higher than this should only be taken if the vitamin D levels have been tested by a doctor beforehand and are correspondingly too low. There is a risk of overdosing, which in the worst case can lead to kidney damage.

However, if a deficiency has been identified, the American Society of Endocrinology recommends as much as 1,500 to 2,000 IU per day to bring vitamin D levels back above 30 ng/ml.

If the vitamin intake is be-low the recommended daily dose, the body’s buffer stores are emptied first. As soon as these are used up (this usually takes around four to twelve weeks, de-pending on how full they were at the beginning), there is a risk of possible deficiency symptoms as among other things:

• bone softening and skeletal deformation
  • rickets (in infants and children)
  • osteomalacia (in adults)
• decrease in bone density (osteoporosis)
• susceptibility to infections
• mood swings
• depression
• …

Sources

• https://de.statista.com/
• https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
• https://www.dge.de/wissenschaft/referenzwerte/vitamin-d/
• https://de.statista.com/
• https://de.statista.com/
• https://www.cerascreen.de/blogs/news/vitamin-d-einnahme#:~:text=Da%20Vitamin%20D%20fettl%C3%B6slich%20ist,die%20Speisen%20etwas%20Fett%20enthalten.
• https://www.msdmanuals.com/de/heim/ern%C3%A4hrungsst%C3%B6rungen/vitamine/vitamin-d-mangel
• https://www.purecaps.net/blog/vitamin-d#:~:text=Der%20K%C3%B6rper%20kann%20Vitamin%20D,k%C3%B6rpereigene%20Bildung%20von%20Vitamin%20D
• https://
dekristolvit.de/de/vitamin-d-unterversorgung/vitamin-d-raeuber/#:~:text=Zu%20nennen%20sind%20hier%20beispielsweise,D%20aus%20der%20Nahrung%20herab.
• https://dekristolvit.de/de/vitamin-d-unterversorgung/vitamin-d-raeuber/#:~:text=Zu%20nennen%20sind%20hier%20beispielsweise,D%20aus%20der%20Nahrung%20herab.
• https://www.orthomol.com/de-at/lebenswelten/immunsystem/vitamin-d-fuer-das-immunsystem
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8423507/
• https://www.gesundheit.gv.at/lexikon/W/leukozyten-hk.html#:~:text=Die%20wei%C3%9Fen%20Blutk%C3%B6rperchen%20sind%20f%C3%BCr,Zellen%20aus%20dem%20Knochenmark%20ab.
• https://www.rki.de/SharedDocs/FAQ/Vitamin_D/FAQ07.html
• https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
• https://www.cerascreen.de/blogs/news/vitamin-d-einnahme#:~:text=Da%20Vitamin%20D%20fettl%C3%B6slich%20ist,die%20Speisen%20etwas%20Fett%20enthalten.
• https://www.msdmanuals.com/de/heim/ern%C3%A4hrungsst%C3%B6rungen/vitamine/vitamin-d-mangel

1. Solvent for nutrients:
   Water serves as an excellent solvent and enables the absorption, transportation and distribution of nutrients throughout the body. Many essential nutrients, including vitamins and minerals, dissolve in water and are transported throughout the body to reach their destinations.
   
2. Component of body fluids:
   The human body consists to a large extent of water. It is an essential component of blood, lymphatic fluid, digestive juices and other body fluids. These fluids are necessary for the transportation of nutrients to the cells and the disposal of waste products.
   
3. Temperature regulation:
   Water plays a key role in the regulation of body temperature. By sweating and evaporating water from the skin, the body can release heat and maintain a stable internal temperature.
   
4. Digestion and nutrient absorption:
   Water is crucial for the digestion of food. It helps to break down food in the stomach, facilitates the absorption of nutrients in the intestines and supports the transport of nutrients to the cells.
   
5. Excretion of waste:
   Water is an essential component of the excretory system. It helps the kidneys to filter waste products from the blood, which are then excreted as urine. Adequate water intake is important to maintain kidney function and remove waste products from the body.
   
6. Cell functions:
   Water is essential for numerous biochemical reactions in cells. It acts as a medium in which many enzymatic processes take place that are crucial for metabolism and other vital functions.

Water is therefore of fundamental importance for maintaining health and the smooth functioning of the entire organism. Adequate hydration is therefore crucial to support nutrient balance and many vital bodily functions.

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Sources

• https://www.gesund-aktiv-aelter-werden.de/gesundheitsthemen/gesund-trinken-im-alter/warum-trinken-so-wichtig-ist/#:~:text=Lebewesen%20k%C3%B6nnen%20ohne%20Wasser%20nicht,und%20die%20Regulation%20der%20K%C3%B6rpertemperatur.
• https://www.tk.de/techniker/magazin/ernaehrung/trinken/ohne-wasser-laeuft-nichts-2004780
• https://gesundleben.asklepios.com/gesund-leben/ernaehrung-fitness/wasser-trinken/
• https://www.memon.eu/en-EN/blog/why-is-water-so-important?switch-country-id=a03bbd07471741398265e278bb414177

Fats, also known as lipids, are an essential part of our diet and play a crucial role in the proper functioning of the human body. Lipids are made up of different fatty acids and exist in different forms, from saturated, to unsaturated (including monounsaturated and polyunsaturated fats), to trans fats. Saturated fats are commonly found in animal products, while unsaturated fats are found in vegetable oils, nuts and seeds.

Based on their many different functions they perform in the body, it is important to distinguish between these different types of fats. In addition to their role as a highly concentrated source of energy, they support the absorption of fat-soluble vitamins, which are essential for many physiological processes.

There are still numerous „low fat“ diets circulating on the internet today that are based on the myth that all fats are bad. However, we now know that healthy fats are essential not only for satiety, but also for the absorption of nutrients and the maintenance of our bodily functions. Instead of eliminating fats completely, it is important to choose the right types in appropriate amounts. This approach not only supports overall health, but also helps to prevent dietary deficiencies. Choosing the right sources of fat and eating a balanced diet play a key role here.

Fats are also essential for mental health, as the brain is made up of a considerable amount of fat, especially omega-3 fatty acids. These contribute to improving cognitive performance, among other things.

Practical tips for healthy fat intake include using olive oil or avocado oil for cooking, incorporating oily fish into the diet and eating nuts or seeds as a nutritious snack option.

1. Saturated Fats

Saturated fats are mainly found in animal products such as meat and dairy products such as cheese or milk, but we also find saturated fats in some vegetable products such as coconut oil or palm oil. They are normally solid at room temperature. Just like trans fats, they can lead to health problems if consumed in excess and are therefore often the subject of controversy, as they have a reputation for increasing both LDL cholesterol levels and the risk of cardiovascular disease.

However, some saturated fatty acids, such as the medium-chain triglycerides (MCTs) contained in coconut oil, have special properties. MCTs are metabolized differently than long-chain saturated fatty acids and can serve as a quick source of energy. Nevertheless, they should be consumed in moderation.

The recommendations of international health organizations state that the proportion of saturated fatty acids in the daily energy intake should be limited. Instead, it is recommended to give preference to unsaturated fats, especially from vegetable sources such as olive oil, avocados and nuts. A differentiated look at the sources and types of these fats is crucial. When it comes to meat, leaner options such as chicken or turkey are better than fatty red meat. In addition, the preparation of food can also make a crucial difference. Roasting and frying can increase saturated fat content, while boiling or steaming, for example, can be a healthier option.

1.1. Various saturated fatty acids, their functions, properties and natural occurrence

1.1.1. Lauric Acid

Lauric acid, like all fats, serves as a source of energy for the body. However, it also has antimicrobial properties and can therefore have positive effects on the immune system and the fight against bacteria, viruses and fungi. Small amounts of lauric acid are found in palm kernel oil and dairy products. However, it is primarily found in coconut oil, which is particularly rich in lauric acid and is highly valued for its potential health benefits.

1.1.2. Stearic Acid

Stearic acid is found in various foods such as meat, poultry, chocolate and vegetable oils such as olive oil. It is responsible for the structure of fatty acids, which is relevant for the cell membrane. Unlike some other saturated fatty acids, stearic acid is not thought to have a significant effect on LDL cholesterol levels.

1.1.3. Palmitic Acid

Palmitic acid is involved in the formation of lipids and the cell membrane. In addition, it provides our body with the energy required for various metabolic processes. It is the most common saturated fatty acid that we can find in our food, for example, and is contained in many animal and plant sources. These sources include meat, dairy products, palm oil and palm kernel oil. However, excessive consumption can be associated with increased LDL cholesterol levels and a higher risk of cardiovascular disease.

1.1.4. Myristic Acid

Myristic acid is responsible for the functionality of lipids, contributes to the structure of fats and, like other fatty acids, provides a source of energy for the body. It is mainly found in foods such as butter, dairy products, coconut oil and certain types of meat. Myristic acid is a medium-chain saturated fatty acid. It contributes to the structure of fatty acids and, when consumed in large quantities, can increase cholesterol levels.

2. Unsaturated Fats

Fats often have a bad reputation, but not all fats are the same. In contrast to saturated fats and trans fats, unsaturated fatty acids are considered the „good guys among fats“. Unsaturated fatty acids come in two main forms: monounsaturated and polyunsaturated fatty acids.

Consuming unsaturated fatty acids can help reduce the risk of cardiovascular disease, regulate blood pressure and support brain function. These fats are also important for the absorption of fat-soluble vitamins such as A, D, E and K.

For vegans and vegetarians, foods such as avocados, flaxseeds, chia seeds and walnuts provide a rich source of unsaturated fatty acids. It is important to maintain a balanced diet that provides a variety of nutrients from different sources.

Overall, unsaturated fatty acids are an essential part of a healthy diet. By making conscious food choices and finding the right balance, you can maximize the benefits of these good fats for your health. But beware: the preparation of our food also plays a major role in the benefits of unsaturated fatty acids. You should therefore avoid frying or deep-frying food excessively, as the high temperatures can change the structure of these fats. Gentle cooking methods such as steaming or baking are therefore more suitable.

2.1 Monounsaturated fatty acids: key players for health and well-being

Monounsaturated fatty acids (MUFA) are an important class of fat molecules. They are found in various foods such as olive oil, avocados, nuts (especially almonds, peanuts), seeds (e.g., sunflower seeds), poultry and beef and are generally liquid at room temperature. This indicates their monounsaturated nature.

Due to their stability, they are also ideal for cooking and frying and play a crucial role in the health of the human body. Not only for our heart health, but also for our cell membrane integrity and stopping inflammation.

Monounsaturated fatty acids are known to lower LDL cholesterol („bad“ cholesterol) and increase HDL cholesterol („good“ cholesterol), which contributes to cardiovascular health. In addition, PUFAs have anti-inflammatory properties that help prevent chronic diseases and are components of cell membranes, contributing to the structure and functionality of cells.

2.1.1. Oleic acid (omega-9)

The best known MUFA, found abundantly in olive oil, avocados and nuts. Omega-9 oleic acid promotes our heart health by regulating cholesterol levels. It strengthens cell membranes, has an anti-inflammatory effect and is a key player in our well-being through a balanced diet.

2.1.2. Palmoleic Acid

Palmoleic acid is a saturated fatty acid that is mainly obtained from palm oil. Like most unsaturated fatty acids, it is liquid at room temperature and widely used in the food industry. However, it is currently the subject of controversy due to its environmental impact and health concerns. Nevertheless, it is present in many processed products, from margarine to snacks.

2.2. Polyunsaturated fatty acids: diversity for health and well-being

Polyunsaturated fatty acids (PUFAs) are essential components of a balanced diet and make a decisive contribution to various physiological functions in the human body. They are not only responsible for our brain and cardiovascular health, but also for the regulation of inflammation.

Omega-3 fatty acids, especially DHA, are an integral part of brain cells and contribute to cognitive function.

2.2.1. Omega-3 Fat Acids

These are mainly found in fish such as salmon and mackerel, linseed and walnuts. Omega 3 is made up of the fatty acids DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and ALA (alpha-linolenic acid), the benefits of which extend across various areas. These include promoting heart health, supporting brain function and their anti-inflammatory properties. They are primarily found in foods such as fish, e.g. salmon and mackerel, but also in plant sources such as linseed

2.2.2. Omega-6 Fat Acids

These are abundant in vegetable oils such as soybean oil and sunflower oil, as well as in nuts and seeds. Omega-6 fatty acids are essential for cell growth, participate in the immune system and play a role in the regulation of inflammation by recognizing it and starting the healing process. These can be found in vegetable oils (soybean oil, sunflower oil) as well as nuts and seeds.

2.2.3. The Right Balance

In today’s modern diet, many people consume more omega-6, which can lead to an imbalance. Due to the excess of inflammation-starter omega-6 and too little inflammation-stopper omega-3, we now have an increased risk of inflammation. The primary challenge is therefore to find the right balance between omega-3 and omega-6 fatty acids

It is important to choose the right sources. Fish oil supplements can help if fish consumption is limited, while the use of healthy omega-3 rich oils such as flaxseed oil or avocado oil can help to maintain the balance.

Overall, omega-3 and omega-6 fatty acids are essential building blocks for our health. A conscious diet that includes both in a balanced ratio not only promotes preventative health care, but also supports optimal functioning of the heart, brain and immune system.

3. Trans Fats

Trans fats, also known as trans fatty acids, are artificially produced fats found in many processed foods. Although they can help to extend the shelf life of foods, they pose serious health risks.

Trans fats are created through the process of partial hydrogenation of vegetable oils. This process makes liquid oils more stable and gives them a firmer texture, which is useful for the production of margarine and many packaged snacks and baked goods. However, science has shown that the consumption of trans fats is associated with an increased risk of cardiovascular disease, diabetes and other health problems.

The harmful effect of trans fats is that they not only increase „bad“ LDL cholesterol, but also lower „good“ HDL cholesterol. This imbalance can clog the arteries and increase the risk of heart attacks and strokes. In addition, trans fats are thought to promote inflammation in the body, which has been linked to a variety of diseases.

The main source of trans fats in the diet is often processed foods such as ready meals, snacks, fast food, baked goods and some margarines, among others. It is important to check the ingredients list for trans fats as they are sometimes listed as ‚trans fatty acids‘, ‚partially hydrogenated oils‘ or ‚hydrogenated oils‘. Products with the term ‚partially hydrogenated oils‘ listed are most likely to contain trans fats. The term ‚hydrogenated oils‘, however, can include both fully hydrogenated oils (which do not contain trans fats) and partially hydrogenated oils. It is important to check the nutritional information to determine if trans fats are present.

The good news is that many countries have taken measures to regulate the use of trans fats in food. Nevertheless, it is important for consumers to be aware and actively look out for trans fats. The best way to reduce trans fat in the diet is to favor fresh, unprocessed foods. Cook at home with healthy oils such as olive oil, coconut oil or canola oil. Avoid processed foods, which often contain trans fats in the form of hydrogenated oils.

Proteins are vital molecules of every living cell and play a crucial role in numerous biological and physiological processes in the human body, from catalyzing biochemical reactions to providing structural support within cells.

Proteins are macromolecules. They are made up of amino acids, which are small molecules linked together. There are a total of 20 different amino acids, which can occur in proteins in various combinations and sequences in order to ensure the most versatile functionality possible.

Proteins are folded into a wide variety of three-dimensional structures. This is important in order to be able to cover the many different tasks for which proteins are responsible in the body. However, factors such as genetic mutations, environmental stress or ageing can lead to misfolding and contribute to various diseases, such as neurodegenerative diseases like Alzheimer’s and Parkinson’s.

1. Proteins in the Food Supply

Some of the essential amino acids cannot be synthesized by the body and must therefore be obtained from food. For example, proteins are found in foods such as meat, fish, dairy products, pulses and nuts. The quality of proteins varies depending on the availability of all essential amino acids. For people who follow a vegetarian or vegan diet, there are numerous plant-based sources of protein, such as pulses, tofu, quinoa and nuts, to name just a few of the countless examples.

For fitness enthusiasts and athletes in particular, proteins are indispensable. They are building blocks for muscle tissue and play a central role in muscle building and recovery after training.

Proteins also play a relevant role in weight loss and weight management, as a protein-rich diet can promote a feeling of satiety and boost the metabolism, which in turn can help with weight control. In addition, the body requires significantly more energy to digest proteins than, for example, to digest the same amount of monosaccharides.

A balanced protein intake is crucial for good health. Too much or too little protein intake can have significant effects. Excessive protein consumption, for example, can lead to kidney damage, metabolic disorders and other problems. On the other hand, a deficiency can lead to muscle wasting, slower growth and a weakened immune system – the right balance is crucial.

Proteins are therefore essential for the proper functioning of the human body. A deeper understanding of the different types of proteins and their effects makes it possible to optimize dietary habits and contribute to the prevention of diet-related diseases. Their versatility in biological functions and their availability in a wide range of foods make them a key element for health, fitness and well-being. A conscious diet that meets protein needs is an important contribution to a healthy lifestyle.

Research in the field of proteins is dynamic and new insights are constantly being gained. Innovative protein sources such as insect protein and plant-based meat substitutes are expanding the possibilities of protein supply.

2. Different proteins and their functions in the body

Proteins are used in the body as building materials for cells, tissues and organs. Enzymes, a special type of protein, regulate chemical reactions and accelerate metabolic processes. Antibodies, also proteins, are important components of the immune system.

2.1 Enzymes

Proteins act as catalysts and accelerate chemical reactions that are necessary for metabolism. Enzymes such as lipases, amylases and proteases promote the breakdown of complex molecules into simpler forms.

2.2 Structural Proteins

Structural proteins such as collagen, keratin and actin give tissues such as skin, bones and hair strength, shape and elasticity.

2.3 Transport Proteins

Transport proteins contribute to the movement of substances in the body. Hemoglobin, for example, transports oxygen in the blood and ensures that it is delivered to the cells, while albumin transports nutrients in the blood.

2.4 Antibodies

Antibodies, a type of protein, play a crucial role in the immune system by recognizing and neutralizing foreign invaders such as bacteria and viruses.

2.5 Hormones

Signaling molecules such as hormones and their counterparts, the so-called receptors, regulate communication between cells and ensure appropriate coordination of physiological processes (lock-and-key principle).

Carbohydrates are the body’s main source of energy and play a crucial role in energy supply and health.

Carbohydrates are a large group of organic compounds that contain carbon, hydrogen and oxygen. They serve as an important source of energy for our body. Carbohydrates are broken down into various simple sugars and serve as fuel for cells, especially the brain. These sugars are divided into three main categories: Sugars, starches and fiber.

1. Monosaccharides

Monosaccharides are the simplest forms of carbohydrates, consisting of just one sugar building block. These small, sweet molecules are easily absorbed by the body and serve as a quick source of energy. The three main types of monosaccharides are glucose, fructose and galactose.

1.1 Glucose: the energy booster

Glucose, also known as blood sugar, is the fuel for our body. This monosaccharide is broken down from more complex carbohydrates such as starch and glycogen and provides immediate energy. Our brain and muscles are particularly dependent on it to function properly. It is mainly found in bread and cereals, but also in various types of fruit.

1.2 Fructose: the natural sweetness

Fructose is the natural sugar found in fruit, honey and vegetables. This sweet compound has a higher sweetening power than glucose and has less of an effect on blood sugar levels. Fructose provides energy and contributes to the taste quality of fruit. Nevertheless, it is important to enjoy fruity treats in moderation, as excessive fructose consumption can be associated with health problems such as fatty liver, increased blood lipid levels, gout and obesity.

1.3 Galactose: the lactose companion

Galactose is found in milk and dairy products. Together with glucose, it forms lactose, the milk sugar. The body converts lactose into its components in order to use them. Galactose therefore plays a role in the energy production and metabolism of lactose. People with lactose intolerance have difficulty breaking down lactose, which can lead to digestive problems.

Conscious handling of simple sugars

1. Prefer natural sources:
   Get simple sugars from natural sources such as fruits and vegetables, which also contain fiber, vitamins and minerals.
   
2. Moderate consumption:
   Enjoy sweets and processed foods with simple sugars in moderation to avoid excessive sugar consumption.
   
3. Glycemic index:
   Pay attention to the glycemic index to understand the influence of simple sugars on blood sugar levels. This is because the glycemic index of a sugar or sugar alternative indicates how quickly our blood sugar level rises as a result of this sweetener. The glycaemic index can therefore be used to compare the effect of different sugar alternatives on blood sugar levels. A GI <50 is considered low and is therefore desirable in order to keep blood sugar levels as constant as possible.glucose, for example, has a glycaemic index (GI) of 100 and fructose has a GI of 25. normal household sugar is a combination of these two types of sugar and has a GI of 65.
   
   The glycaemic index of sweeteners is determined by three aspects:
   1. Amount of carbohydrates contained
   2. Type of carbohydrate
   3. Presence of other substances. One example of this is dietary fiber, which can slow down the digestion of carbohydrates (and thus have a positive effect on blood sugar levels).

2 Disaccharides

Disaccharides are a group of carbohydrates that consist of two simple sugar molecules linked together by glycosidic bonds and are found in many of our everyday foods. The most important disaccharides in our diet are sucrose, lactose and maltose.

Their main task is to supply our body with energy. Here, as with monosaccharides, it is best to obtain our disaccharides from natural sources such as fruit, vegetables and dairy products, as these contain additional nutrients such as vitamins and minerals, as fiber, for example, can slow down the digestion of carbohydrates (which has a positive effect on blood sugar levels).

It also makes sense to only consume diasaccharides in moderation, as the breakdown of disaccharides in the digestive tract produces monosaccharides, which are then used by the body as fuel. The specific enzymes required for the breakdown vary depending on the type of disaccharide.

2.1 Sucrose: The household sugar

Sucrose, also known as household sugar, is probably the best-known disaccharide. It consists of one molecule of glucose and one molecule of fructose. Sucrose is found in numerous foods, including sweets, cakes, pastries, fruit and even in our coffee. As sucrose is often found in processed foods, it is important to monitor sugar consumption to avoid excessive calorie intake and potential health risks.

2.2 Lactose: the milk sugar

Lactose is the disaccharide found in milk and dairy products such as yogurt and cheese. It consists of one molecule of glucose and one molecule of galactose. The breakdown of lactose requires the enzyme lactase, and people with lactose intolerance have difficulty producing sufficient amounts of this enzyme. They should therefore monitor their lactose intake and consider possible lactose-free alternatives in order to enjoy dairy products without digestive discomfort.

2.3 Maltose: the malt sugar duo

Maltose is the disaccharide consisting of two molecules of glucose. It is often formed in the production of beer during the brewing process and is also found in some cereal products.

3 Polysaccharide

The main types of polysaccharides in our diet are starch, glycogen and fiber. Polysaccharides are large molecules made up of many sugar units linked together. These linked units are also called „chains“ and can comprise hundreds to thousands of units. They are therefore the most complex forms of carbohydrates and play a crucial role in our diet, as starch and glycogen serve as long-term energy stores that can be converted into glucose when needed and thus serve as building blocks for a sustainable and long-term energy resource.Starch is the most important carbohydrate store in plants. In our diet, we find starch in foods such as cereals, pulses and potatoes. In the human digestive tract, starch is broken down into glucose, which is a long-lasting source of energy.

3.1 Starch

Starch is the most important carbohydrate store in plants. In our diet, we find starch in foods such as cereals, pulses and potatoes. In the human digestive tract, starch is broken down into glucose, which is a long-lasting source of energy.

3.2 Glycogen: The energy store in our muscles and liver

Glycogen is the storage form of glucose in the human body. It is mainly stored in the liver and muscles and serves as a quick source of energy when needed. A full glycogen store is therefore particularly relevant for athletes. They benefit from well-filled glycogen stores, as it is primarily glycogen that is used to generate energy during sporting activity and is therefore directly linked to optimum performance. A sufficiently full glycogen store can help the body to perform at a high level over a longer period of time. Insufficient glycogen storage, on the other hand, can lead to tiredness, exhaustion and reduced performance. To replenish our glycogen stores, we should make sure that we regularly include meat, fish and wholegrain products in our diet.

3.3 Dietary fiber: the digestive aid

Dietary fiber regulates blood sugar levels by slowing their rise and improving the insulin response. They also support healthy digestion by regulating intestinal activity and preventing constipation. They are primarily found in pulses, fruit, vegetables and wholegrain products. A diet rich in fiber also helps to generate a long-lasting feeling of satiety.

Minerals are inorganic elements that are essential for various vital functions in the human body. They are divided into two main categories: Bulk elements and trace elements.

Bulk elements:

These minerals are required in large quantities and play a crucial role in basic physiological processes. Bulk elements include:

1. Calcium (Ca):
   Important for bone formation, blood clotting, muscle contraction and nerve conduction.
   
2. Phosphorus (P):
   Main component of bones and teeth, involved in energy metabolism.
   
3. Magnesium (Mg):
   Required for muscle and nerve function, energy production and bone health.
   
4. Sodium (Na):
   Regulates the water balance, supports nerve and muscle activity.
   
5. Potassium (K):
   Important for electrolyte balance, nerve and muscle activity, blood pressure regulation.
   
6. Chloride (Cl):
   Contributes to acid-base balance and the formation of stomach acid.

Trace elements:

These minerals are needed in smaller quantities, but are just as important for health. Trace elements include:

1. Iron (Fe):
   Necessary for oxygen transportation in the blood and energy metabolism.
   
2. Zinc (Zn):
   Supports the immune system, wound healing, reproduction and metabolism.
   
3. Copper (Cu):
   Involved in the formation of red blood cells, collagen and iron metabolism.
   
4. Iodine (I):
   Important for thyroid function and the production of thyroid hormones.
   
5. Manganese (Mn):
   Contributes to bone metabolism, protein and fat metabolism.
   
6. Selenium (Se):
   Functions as an antioxidant, supports the immune system and thyroid function.

The intake of sufficient amounts of minerals through a balanced diet is crucial for maintaining health and preventing deficiency symptoms. An imbalance can lead to various health problems.

---

Sources

• Calcium
  • https://www.gesundheitsinformation.de/glossar/kalzium.html#:~:text=Kalzium%20ist%20ein%20f%C3%BCr%20den,Milchprodukten%20und%20gr%C3%BCnem%20Blattgem%C3%BCse%20enthalten.
  • https://www.gesundheit.gv.at/leben/ernaehrung/vitamine-mineralstoffe/mengenelemente/calcium.html
  • https://www.mein-magnesium.de/vitamine-mineralstoffe
• Kalium
  • https://www.internisten-im-netz.de/mediathek/blutbild-erklaerung/kalium.html#:~:text=Kalium%20ist%20an%20vielen%20elektrischen,Mensch%20etwa%202%20Gramm%20Kalium.
  • https://www.gesundheit.gv.at/leben/ernaehrung/vitamine-mineralstoffe/mengenelemente/kalium.html
  • https://www.msdmanuals.com/de/heim/hormon-und-stoffwechselerkrankungen/elektrolythaushalt/%C3%BCberblick-%C3%BCber-die-funktion-von-kalium-im-k%C3%B6rper
• Phosphor
  • https://www.gesundheit.gv.at/labor/laborwerte/organe-stoffwechsel/phosphat.html#:~:text=Phosphat%20(Phosphor)%20ist%20neben%20Kalzium,mit%20dem%20von%20Kalzium%20verbunden
• Magnesium
  • https://www.dge.de/wissenschaft/referenzwerte/magnesium/#:~:text=Magnesium%20ist%20ein%20lebensnotwendiger%20Mineralstoff,biochemischer%20Reaktionen%20und%20zellul%C3%A4rer%20Funktionen.
  • https://www.apothekerkammer.at/infothek/informationen-aus-meinem-bundesland/kaernten/aktuelle-themen/gesundheitstipps/vitamine-und-naehrstoffe
  • https://clever-fit-aubing.de/was-du-alles-ueber-vitamine-und-mineralien-wissen-solltest/#:~:text=Der%20Unterschied%20zwischen%20Vitaminen%20und,behalten%20ihre%20chemische%20Struktur%20bei.
  • https://www.verbraucherzentrale.de/wissen/projekt-klartext-nem/vitamine-und-mineralstoffe-wie-laesst-sich-ein-naehrstoffmangel-feststellen-80117
  • https://www.mein-magnesium.de/vitamine-mineralstoffe
• Natrium
• Chlor
• Schwefel
• Chrom
• Eisen
• Jod
• Zink
• Kupfer
• Selen
• Molybdän
• Mangan

Vitamins are organic compounds that the body needs for various vital functions but cannot produce in sufficient quantities itself. They must therefore be obtained from food or food supplements. These micronutrients play a crucial role in various biological processes and contribute to the maintenance of health and prevention of disease.

There are 13 recognized vitamins, which are divided into two main groups: Fat-Soluble and Water-Soluble Vitamins. In the following you will receive a short introduction about each of the Vitamins. For a more detailed view on each, please check out the attached table.

The variety of nutrients is enormous, and each one plays a unique role in the body. A balanced diet that contains all macro- and micronutrients in adequate amounts is crucial for health, well-being and disease prevention. A well-balanced diet, combined with a healthy lifestyle, on the other hand, helps to promote health and lead a fulfilling life.

It is therefore important to make conscious nutritional choices and ensure that the body receives all the nutrients it needs. To ensure this, it is essential to have an overview of the range of topics. This is what I will try to achieve in this blog post, before going into more detail on the individual categories in the following posts.

Macro Nutrients

Macronutrients are what most people think of first when they hear the term „nutrients“. If we consume them in sufficient quantities, we normally also have our micronutrients adequately covered.

Compared to vitamins and minerals, we consume relatively large quantities of macronutrients. They include proteins, carbohydrates and fats and provide us with the energy we need to live.

Macro nutrients are the building blocks in our diet that our body needs to produce energy. Compared to vitamins or minerals, for example, we therefore consume them in relatively large quantities. The most important macronutrients include carbohydrates, proteins and fats.

It is important to note that carbohydrates must be considered separately. Proteins and fats are considered essential macros. This means that they should always be integrated into a diet under all circumstances, as our body cannot produce these nutrients itself, but must be supplied in the form of food, whereas carbohydrates can be produced by the body itself if necessary by converting fats or proteins in order to provide energy.

If we take a closer look at energy production, we can say that we can obtain different amounts of energy from one gram of a given macronutrient. To be more precise

1g protein 4 kcal, or 16 kJ
1g carbohydrates 4 kcal, or 16 kJ
1g fat 9 kcal, or 36 kJ

Whether digestion, cell division or respiration: carbohydrates, fats and proteins together form the basis of all metabolic processes and also fulfill very different functions in our body.

1. Carbohydrates: the main source of energy

• Simple sugars (monosaccharides): Glucose, fructose, galactose.
• Disaccharides (disaccharides): Sucrose, lactose, maltose.
• Multiple sugars (polysaccharides): Starch, glycogen, dietary fiber.

The main function of carbohydrates is to provide energy, especially for the brain and muscles.

2. Proteine: Bausteine des Lebens

• Essential amino acids: Those that the body cannot produce itself and must be taken in through the diet.
• Non-essential amino acids: Those that the body can produce itself.

Proteins are essential for building and repairing tissues, producing enzymes and hormones and supporting the immune system.

3. Fats: Energy and More

• Saturated fats: Mainly found in animal products.
• Unsaturated fats: Contain monounsaturated and polyunsaturated fatty acids. Health-promoting fats found in fish, nuts and vegetable oils.
• Trans fats: Artificially produced fats that should be avoided.

Fats serve as a long-term source of energy, protect organs, regulate hormone balance and are important for the absorption of fat-soluble vitamins.

Micro Nutrients

1. Vitamins: Regulators of the metabolism

• Fat-soluble vitamins: A, D, E, K.
• Water-soluble vitamins: C, B-complex (B1, B2, B3, B5, B6, B7, B9, B12).

Vitamins play a key role in various metabolic processes, the protection against diseases and the maintenance of skin, eyes, bones and much more.

2. minerals: building blocks and regulators

• Bulk elements: calcium, phosphorus, potassium, sulphur, sodium, magnesium.
• Trace elements: iron, zinc, copper, manganese, fluoride, selenium, iodine.

Minerals are involved in the formation of bones and teeth, regulate the water balance, support oxygen transport and are components of enzymes.