the hi, i'm shoving and i'm ready to dive into the hands of the gentleman who to us. you have you have a window of quote on that. we've got a spot on the, on expected sites, a flight should food just fill you up or taste good for millions of people. food is above all about nutrition. they want to stay healthy and live alone life. what is a healthy diet? every day there are new revelations about which foods are supposed to be especially good for the heart. got more general health is asian cuisine, particularly healthy or maybe the scandinavian diet? is that or is it best to eat all our vegetables wrong? or should we cook everything? and what about choosing fruit and veggies according to their color? we take a look at the current trends and ask what's scientifically proven. welcome to in

good shape, the fruit and vegetables and the brightest possible colors. lots of influenza is recommend. what's called a rainbow diet, eating foods based on color. it's sent to strengthen your immune system and promote good health analysis and stuff. i would always recommend eating lots of colorful vegetables and freight with the school. so to kind of really make a difference is on a rough it's been selling fresh produce at a weekly market for 25 years. she grows some of the produce herself in my know, speaking for a few to my training days. so a long time ago. so we learned about the rainbow diet,

but to get all the necessary trace elements and designs an antioxidant, you have to eat red, yellow, green, blue, purple, and orange vegetables. then i hyped on the internet. the rainbow diet has become popular. is proponents sometimes claim particular colors are associated with specific health benefits. ready flu for example, is associated with improved memory functions on a balanced mood, orange us in oranges. carrot so to or it is set to promote fatality red like raspberries, strawberries, or bell peppers is sold to be anti inflammatory or the colors like green or yellow already. so roommate to have set and health benefits of the gym and federal research institute of nutrition and food daniella golf study. secondary metabolites, implants of foods contains thousands of these compounds and some remain poorly

understood. but one thing is clear. google type is health benefits of fruits and vegetables all linked to the color, just eating a red fruit doesn't mean it will have this all that effect. and that's because particular colors onto we've caused by the same compounds around some mushroom id take to monetize and stories. for example, the most people would say they're relatively similar colors in to monetize though the red comes from like a paint. that's a compound in the group of kind of to noise. in strawberries, the red comes from on the sign in sign some lab work in small scale clinical studies show that the and the science found in some berries, red cabbage, black soybeans have anti inflammatory effects on the body. and that could help protect against cardiovascular disease. and cancer, that's because the anti oxidants that help prevent damage to the body cells. but

done in a golf says that we still don't know that much about how the body of suicides on the sign in the onto the honors and enter the sign is pretty unstable. until and absorbed in large quantities directly, but rather as the broken down cost of only co metabolic products. however, there are promising studies indicating the breakdown products from simon's might have an effect on the micro biome in the got. so what about yellow? for example, the compound coke, you mean found in the tumor it great. yeah, and frank has been studying the substance some mold in 20 years. what possible effects could this intense color have young? see the remaining secondary pa metabolites, including tuckerman, which is yellow, that has certain effects, but other secondary metabolites of different colors, like green or red, but similar effects. so kind of an effect on directly related. there were many lab

and animal studies indicating that come in, come be anti inflammatory. they could help prevent cancer and relieve pain. on some studies suggest the yellow compound even helps guard against dementia. however, large scale studies in humans proving preventive intuitive properties have yet to be carried out. very little left, the cooking in each and it's actually observed. most is excrete it again relatively quickly. experts think the process might help train the body and how to get rid of more toxic substances the comp. i think the last lot of this, the body things everything is home for that. first gets careful. so it convert stuff into products, it can excrete. and this also trains it to eliminate substances that are really bad for you because i talk things or concentrations. if you can see them, the body is the employees to excrete them in the urine. tomatoes on popular the well david this done, the red color is mainly due to the compound like of being up to 5 milligrams can be

found in the underground. so fresh tomatoes like a pain is a member of the kind of teen family associated, especially with currants. but kind of, it seems aro, so abundant and broccoli. many studies are focused on like a pain, looking at whether it might slow down the aging prices prevent cancer, and protect the home, or have an impact on diseases like diabetes and osteoporosis sizes you just like kick him in like a pain is a substance that has a lot of interesting effects, but we don't yet have really convincing studies proving that it has them in humans and don't know who will come with this body. even if the color is in fruitful vegetables, say nothing definitive, about particular health issues. using a rainbow diet still has a positive effect. the phones associated 5 going with colorful is a good rule of thumb is because they didn't choose, you'd be to very diet by unavoidably unbalanced. one says on

a rough has always eaten plenty of fresh parties and says she practically never has to go to the doctor as they think best is all i think eating lots of vegetables and fruits does have an effect that helps keep you healthy head to maximize the positive health effects fruits and vegetables should be on your table every day combined in many different ways that will help ensure you get the most out of the nutrients they also are not really healthy. are vegetable oils really? veteran and butter. does resonate cause cancer. many studies claim one or the other, but they're often based on surveys where participants volunteer information. so the results can be inaccurate. maybe to not either simply smoke less or the oil levers exercise more than the butter fans. other studies were only done in test tubes or

on mice. so it's not clear if the results can be transferred to humans. that's why you should always be cautious when you hear about some new super food and not change your diet right away. but it's clear we do need a variety of nutrients and how well the body absorbs those nutrients depends on if or how the food has been cooked. veggies and fruit are packed with vitamins and other nutrients, but they can be a little sensitive. if you don't cook them, right, all that good stuff can disappear. but with food, it's actually quite simple. according to nutritionist color quite sped. but the one that you episode the skin on it contains many of the secondary plan to metabolites and makes it fruit colorful. and also make it smell good. charlotte. they are often fat soluble vitamins. so try even a few nets with your food, for example, folks that are absorbed and that's with,

that's often i'm kind of but what about vegetables? if you boil them to long, many of the vitamins disperse and the water frying for too long at high temperatures also destroys nutrients. so is it just better to eat veggies wrong? frequently, roughly, is a good example the and it's rich and vitamin c, which is water soluble and sensitive to heat and boiling, involves both heat and water hits to your vitamin c would likely be destroyed or lost in the water. but eating rob broccoli can cause gastro. intestinal problems and loading. that's not much fun. what was that? that's not his own issue. fashion, eating everything raw is not ideal. dismentos, alyssa, but you could eat a little rob broccoli in the shower and then cook the rest and gently to avoid loading before gastro intestinal problems and still get the 5 minutes of your time, even though they have in general vegetables are easier to digest. when cooked, and while some nutrients are lost in the process,

others become easier for the body to absorb. once the vegetable has been cooked and then come up and got, if you cook carrots, the nutrients are $6.00 times easier to absorb. then if it's him wrong or time that of the loan as an advantage itself, then cooking them with fat is another factor. because some vitamins are fat soluble time in your body benefits more. if you eat them with fat. if you fried tomatoes, an oil, your body will absorb 85 percent more of the fat soluble vitamins, then if you cook them without all health and um, some of the, one of the supervisor of some vegetables should always be cooked potatoes or pulses like beans. only become palatable app for cooking and in the wrong state they actually contain harmful compounds. with spinach, it's more complicated that you will have denied the spanish is okay. you're not, you can put it in a saleem, no problem, ottomans, but when spinach is a bit older now it looks more normal. it forms ok, sounds like an acid deposit that can promote kidney stones and then also inhibits

the absorption of important substances like calcium or iron, much the kind of similar to ice. so if you want to absorb iron by eating spinning, it could be counter productive, asking all kinds of little teeth sign. it's therefore best to saw a or boiled older spinach briefly. as a rule, it's always best to boil or steam vegetables in this little liquid as possible, or fried them very briefly until they're slightly softened. but still firm then reduces the loss of vitamins and minerals as in 516 best to eat lots of different vegetables cooked in different ways. and you say thank god, that's what i had to run the least risk of not getting a certain nutrient at all. that was, well, you have a relatively good chance of getting the best out of everything else. and you can always wonder if there's a better way to meet your vegetables. because i don't know what i think the best option is the one that allows you to add the most vegetables at them and advised me this avenue. it seems like the taste on this,

you like to portions and absorb more vitamins. then if you eat a very small portion that's been ideally prepared, but you don't enjoy it. i'm going to use it as easy as what i said for the. 6 it's not just a big sign in 2 big studies that it's good to take a 2nd look, be cautious as well about social media effects. food blockers are among the most successful influence service, but other chips reliable and based on scientific data. one study examined the 14 most popular british influencers on the subject of weight loss. only one of them passed the test and met the scientists criteria. so what to do? once again, use your common sense and not just your cell phone. of course, social media also has scientifically sound information. why not try out the dw science picked up channels? here's a taster of fruits and vegetables, dying a sad,

neglected that the new kitchen, which to the musician and good has what? yes, we are all obsessed with buying them fresh off the supermarket, but they frozen counterparts can be just as healthy and sometimes even better. shortly after harvest, vegetables and fruits stopped and losing nutrients as they are using it to survive for as long as they can. it takes time to be transported from the field to the shop, then to your home and into your mouth. i'm freezing pairs of nutrients by holding metabolism and preventing the growth of micro organisms. the earlier the frozen after being picked the few and nutrients the loose find beyond says yes, mos on dw science. oh tick, tock, channel the people who want to lose weight often ops for intermittent fasting. this involves only eating during 8 hours of the day. many skip either

breakfast or dinner. the 2nd option is to eat normally 5 days a week and not eat anything on 2 days. for some people, if they're able to maintain that window, that can be much the match. they each. so it might be helpful. we met with these types of diet, jim producing the mild, moderate weight loss. uh 3 to 8 percent. we think 3 months. but i would like to emphasize that face weight loss is exactly the same. and similar to that, that used by traditional dieting approaches, which has been data caloric restriction, getting okay, come on the stores generally. it's definitely good for your body to incorporate phases of fasting or food restriction. and now it's also good for salary generation as it triggers processes. that work like a clean up operation in the body often talk this will not it triggers repair

mechanisms and gets rid of harmful substances and so forth and 2 bath and shot. so we haven't. and so far the most studies suggest intermittent diets are promising, but long term safety and efficacy data are lacking. but some recent studies have questioned the benefits of intermittent fasting, although other scientists rejects these new studies as unreliable. so what you do are to try it out and if it feels good and works for you, then it's fine. another dietary trend is going back to the traditions of our ancestors, like the vikings in northern europe. for example, the what could be eating habits of the barbarian viking as possibly have in common with the modern d balanced and healthy diet. fish was definitely a staple for them,

as well as cabbage, nuts, berries, and lots of hardy vegetables like beat root. when does that noise? you need to know to die? it is a healthy way of eating, which takes its cues from the mediterranean diet, but good foods that are more closely associated with the northern climate supplement and see. and numerous studies have shown that the diet traditionally eating around the mediterranean low is the risk of cardiovascular disease and cancer. does the northern diet do the same? di sony still be now and just walked above? it's not yet been studied in detail, but if you look at it at the basics are similar on the end, the 2 is structured in similar ways. so it's certainly the way to go. if you don't have to stick to it rigidly, it's the overall trend that's important. so in other words, these include plenty of vegetables and fiber, healthy oils, and fats. not much meat and few ready made product seen the slice me any se

a product in the university of copenhagen conducted a large scale study on the northern diet, which found that even typically scandinavian food steps can have positive effects, especially on blood sugar and cub lester all levels, plus the food is often seasonal and regional. it's energy of a ultimate that the mediterranean and die had failed to gain traction in finland and other scandinavian countries. because the people there felt no connection to it . don't even go to africa. they didn't really know what to do with olives, or olive oil, or of a condos or whatever, and on the so they just weren't familiar with those things too. so scientists started to think about how they can be changed and how these seem gooding readings can be found in scandinavia and the knowledge. and so that's a, the seaweed and shellfish are standard in scandinavian quizzing. their origin protein as well as minerals like calcium magnesium and iron,

the northern tie it is just as healthy as it submitted to reading and counterparts and offers many advantages. they so they have to trip down to better blood liquid values, less inflammation and a lower risk of cardiovascular disease. and you go to the single factor hezekiah itself that come from it's also rich and fiber which lowers the risk of developing certain types of cancer. steam dictates often, and last but not least, it tastes terrific. the another popular trend is for minted food. it's certainly not a new idea. people have been preserving food with the help of bacteria and fund guy for thousands of years. yogurt, cheese or k feared sourdough, bread or source sauce, are all very healthy. kim, she has low been considered a seat of things and is growing in popularity. you,

me hall runs a korean restaurant in germany. she says kim, she is a must incorporate that the film into fuel and korea. we use spending taishan a lot on the on coupon kim cheese is always include it a lot as well as i dish or in the ankles. as a child, man, i used to help my mother make it, and i was always the one to taste it and to see if it was good or is smacked or v estimate. so what is kim chee exactly? that's given to stand. alice becomes from korea as i and it dates back. housing is in korea. kim cheever says to any pickles and some entity vegetables on feldman tier to skip moves the for the classic congee. the 1st step is to cut not a cabbage into bite sized pieces. these are then mixed with salt this tassel and draws the water out with the got the spice. so 2 hours later,

it looks quite different. and light with sauerkraut, a lot of spices take mc, including ginger, and also chives. they'll scallions and korea fish sauce is usually added to. but you, me huh. uses of beacon plum sauce instead. and lots of chilly guys from this. yeah, it's quite spicy. it has to be hot. otherwise it isn't kim t one. so the ingredients have been mixed. well, the kim cheese food into jobs. this is when the sun mentation process begins. in order to cement vegetables, mixed with souls and spices, just have to be sealed and at high container. this allows them lactic acid bacteria already in the cabbage to multiply these micro organisms can fit substances in the vegetables,

like all the hydrates into electric asset. that low is the p h value and also makes the vegetables to slightly sour. by contrast, dairy foods like k, c, a and yoga it need to have bacterial coaches added to them and properly the florian speaker from the horn high institute of nutritional sciences. a study the gum, mike, who by i'm he recommends 18 fermented foods regularly. the snarling, valid, if it makes sense because cement is foods contain micro organisms and depending on the food, these can be living like organisms that reach the gastro intestinal tract of living bacteria, or fundy, and can therefore, in which the gust of intestinal micro biome mark dominy device and couldn't of the micro biome, it says to the entire g of old micro organisms that inhabit the body. it includes bacteria, viruses on funding,

which are found in huge numbers in the got the, it's done. so do university conducted a study, investigating house and then to the foods affect this micro biome test subjects. they to diet rich in cement it's foods for 10 weeks. with clear results as novel, physical joel, as nourishment for the micro, by a more cemented foods do. indeed increase diversity of got my credit even when it's sold from different foods, different types and culturally different. so supplemented foods. another study from the university of nothing and showed the importance of having a wide range of micro organisms in the gods. it found that a low diversity of got microwaves often that p is to be effected, ink phonic, diseases, including inflammatory bowel conditions like crones disease. because the micro organisms in effect, pre digest what we eat,

that also makes them easier for us to absorb dollars. we think on best of adult and we didn't tolerate set, we'll see it's back to set nutrients. simone readily observed for because the food has already been broken down for the role of white cabbage. for example, has a different composition than cemented sound like private towards the left side is, is broken down, j segmentation of, at least in part, is as, as a void. you may call around that. so segmentation has an overall positive effect on the smoke for organisms. and quantity is because of the cost of cloudy a story bit from the university of lights they discovered another effective from entity foods. she did a study on a mean cell receptive yeah. and of tennessee identity, we identified the substances that's found in high concentrations and sauerkraut, for example. now and then other fermented foods like came to you, ok,

see it on his side. and then we were able to show that applying this substance to isolated immune cells and uses an anti inflammatory reaction in the sound. and the next step, the research is wants to know whether this substance is sufficiently absorbed into the blood. when some a prompt is eaten, need then would it have the same effect as in the self study? mentioned have all people age on an empty stomach? so they each end for the last time at 6 o'clock in the evening. and then the next morning at 11 am the 8500 grams of solid problem for the blood samples were taken before the end of the 18th and with an analyzed of all by the energy of to eating this large amount of sauerkraut. the substance did indeed increase sufficiently in the blood. so the research team was able to show chairman to, to name some entity foods,

or at least one substance in need some entity food damage to have an anti inflammatory effect on our immune system. as to whether this has long term positive effects still needs to be investigated then. well, we can say right now is that we see that it affects the cells of our mean system. despite some on onset questions, there's no doubt that fermented foods a healthy. if you want to incorporate them into your diet, you'll find that a wide choice of options, even in kimchi alone, once via right now we have to come back empty, which is quite refreshing, especially in summer, it's a popular choice. okay, yes ma'am. then we have rogers can cheat and bates, you can choose, which is the classic one made for me, not a cabbage in korea, all these 3 of the most popular types of came she didn't she so to conclude. and then did foods and not any tasty. they're also good for you got micro biome and you remain system a map wraps up our study of the

latest nutrition trends. our takeaways, there are many ways to have a healthy diet. choose the foods that make you feel good and that you enjoy, have fun trying things out and see you next week, the

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