to the house of savannah. how do they do in the secret life stats may 22nd on the w, the 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 set 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 new hosting on the fuse box to my training days. so a long time ago we learned about the rainbow diet, but to get all the necessary tray use elements and designs and antioxidants,

you have to eat red and 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 ready 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 color is light green or yellow. already so remote to have set and health benefits of the gym and the 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 to whom type of health benefits of fruits

and vegetables are 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 so much can i be changed to monetize and strawberries. 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 generally, either in strawberries. the red comes from on to sign in san $0.40. lab work and small scale clinical studies show that the assignments found in some berries red cabbage. i'm like slowly beans have anti inflammatory effects on the body. and that could help protect against cardiovascular disease cancer. that's because that on to your students 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 sign

in the, on the, on those and, and to sign is pretty unstable until and absolved in large quantities directly. but rather as they're broken down comfortable nickel 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 document found in the tumor it great. yeah, and frank has been studying the substance for more than 20 years. what possible effects could this intense color have young see the remaining secondary pa metabolites, including cooking in, which is yellow. that has certainly thanks. but other secondary metabolites of different colors, like green or red, but similar effects. so kind of an effect on directly related there are many lab and animal studies indicating not cooking income b on teams and i'm

a tree that could help prevent cancer. unbelief 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 kind of, we don't very little left the cooking in each and it's actually observed. most is excluded 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 is careful. so it converted 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 them, points to excrete them in the urine. tomatoes of popular the will tell you that this done, the red color is mainly due to the compound like a beam up to 5 milligrams can be found in the underground. so fresh, tomatoes,

like a pain is a member of the kind of a teen family associated, especially with currants, like how it seems aro, so abundant and broccoli. many studies are focused on like you'd be looking at whether it might slow down the aging process, 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 any 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 forms associated 5 going with colorful is a good rule of thumb, is because it in shoes you be to very diet by unavoidable abundance. one is on a rough,

has always eaten plenty of fresh produce and says she practically never has to go to the dump to stink dust the. so 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 better than butter? does red meat 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 that one, the chip is still 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 set soluble vitamins close. so try even if you nets with your food, for example, and supports that are absorbed. sure, that's list, that's all for me. i'm kind of but what about the 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. again, it's rich and vitamin c, which is water soluble and sensitive to heat, and boiling, involves both heat and water. it's up to you, 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? and that's not this unless you're fast. so this eating everything raw is not ideal . but you could eat a little rob broccoli in the shower and then cook the rest gently to avoid loading before gastro intestinal problems, kind of and still get the bag in that space. lessons they'll see to be 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 gas,

if you cook carrots, the nutrients are $6.00 times easier to absorb, then it's wrong or time that of low nice, an advantage itself and cooking them with fat is another factor. because some vitamins are fat soluble, 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 size of some vegetables should always be cooked potatoes or pulses like beans only become palatable out for cooking. and in the wrong state, they actually contain harmful compounds. with spinach, it's more complicated that you will actually not as a expenditures. okay, not you can put in a saleem no problem at events, but when spinach is a bit older now it looks more normal. it forms the oxalic acid causes that can promote kidney stones and then also inhibits the absorption of important substances

like calcium or iron like the kind of similar to ice. so if you want to absorb iron by eating spinning, it could be counter productive and asking all kinds of little teeth sign. it's therefore best to sort of che, or boil older spinach briefly. as a rule, it's always best to boiler. steven vegetables in this little liquid as possible or fry them very briefly until they're slightly softened, but still firm then reduces the loss of vitamins and minerals in 5 successes to eat lots of different vegetables cooked in different ways. you say god, that's what i have run the least risk of not getting a certain nutrients at all now. uh huh. 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 know the value, i think the best option is the one that allows you to add the most vegetables with them on a live me this avenue. it seems like the taste one is usually 2 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 to the actual i said for the it's not just which scientific 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 tick tock, 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 heavy and sometimes even better shortly off the harvest, vegetables and fruits stocks 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 preserves nutrients by holding metabolism and preventing the growth of microorganisms the earlier, the frozen after being picked the fuel and nutrients, the loose fun beyond says yes, mos on dw science. oh, tick, tock, channel 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 to be able to maintain that window. that can be much the match that they each. so it might be helpful. we met with these types of diet, jim produce indeed and mild to moderate the weight loss of 328 percent. we've been 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 cell regeneration as it triggers process. sees 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

severed and so by 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 our tip. 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 vikings possibly have in common with the modern, deep, 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 say no to die. it is a healthy way of eating, which takes its cues from the mediterranean diet, but good food set or more closely associated with the north inclines and supplement and seasons. numerous studies have shown that the dia, traditionally eating around the mediterranean low, is the risk of cardiovascular disease, and cancer. does the northern diet to the same di sony, sony, now it just looked above. it's not yet been studied in detail, but if you look at it, the basics are similar and 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. and so in other words, we conclude 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 collect strong levels. plus the food is often seasonal and regional. let's into the ultimate, the mediterranean and diag failed to gain traction in finland and other scandinavian countries. because the people there felt no connection to it, don't even know who 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. i mean audience who, that's a few see we didn't show fish our standard in scandinavian quizzing. the origin protein as well as minerals like calcium, magnesium, and iron. the nordic di 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 the 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, stimulates, awesome, and last but not least, it tastes terrific. the another popular trend is fermented 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 super thing and it's growing in popularity. you, me hall runs a korean restaurants in germany. she says kim, she is

a must incorporate that the family and to see what in korea we use spending taishan alone on the on demand. kim cheese is always include it a lot as a side dish or in the ankles. as a child, i used to help my mother make it, and i was always the one to taste it and to see if it was good of this semester, v as direct. so what is kim g? exactly. that's given to stand. alice big comes from korea as i and then it dates back. housing is in korea. kim cheever says to any pickles, implemented, the vegetable ones found meant to up to skip moves the so the classic can cheat. the 1st step is to cut not a cabbage into bite sized pieces. these are then mixed with salt. this test salt and draws the water after they got this fast. so 2 hours later, it looks quite different. on light with sauerkraut,

a lot of spices. i didn't pick mc including ginger, and also chives will, scallions, and korea fish sauce is usually added to, but you, me haul uses of beacon plum sauce instead. and lots of chilly guys. some of this. yeah, it's quite spicy off. 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 please is when the sun mentation process begins in order to ferment vegetables and 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 cub, a hydrates into electric asset. that low is the ph value and also makes the

vegetables taste slightly sour. by contrast, dairy foods like k c a and you'll get need to have bacterial cultures added to them and properly the florian speaker from the hole and hind institute of nutritional sciences a study they've got micro biome. she recommends eating fermented foods regularly. the snarling, valid, if it makes sense because cemented foods contain micro organisms. and depending on the food, these can be living micro organisms that reach that gastro intestinal tract of living bacteria or funding and condemned for in which the gastro intestinal micro biome mark dominy device and couldn't of the micro biome. it says to the entire t of old micro organisms that inhabit the body. it includes bacteria, viruses on funding, which are found in huge numbers in the got the stanford university conducted

a study, investigating house and then to to foods affect this micro biome test subjects. they to diet rich in cemented foods for 10 weeks with clear results as novels this me called your as nourishment for the micro by and cemented foods do indeed increase diversity of got my credit. even when it's sold from different foods, different types and culturally different, sol 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 appears to be affected. ink, chronic diseases, including inflammatory bowel conditions like chromes disease. because to micro organisms in effect, pre digest what we eat. that also makes them easier for us to absorb

dollars with different bits of often we didn't tolerate, settle, see it's back to set nutrients. simone readily observed for because the food has already been broken down. why is core role white cabbage, for example, has a different composition than cemented cyber crime. it to the laptop is, is broken down during segmentation of, at least in pods because i, there's a void. you may call around that. so segmentation as an overall positive effect on the smoke of organisms and quantity. because on the cost of cloudy a story bit from the university of lights they discovered another effective cemented foods. she let us study on a mean cell receptive. yeah, i know those tons, if dentist, we identified the substances is found in high concentrations in solid ground, for example, open now and then other fermented foods, like kim chee ok, see it on his side. and then we were able to show that applying the substance to

isolated immune cells and uses an anti inflammatory reaction. indeed, sounds helpful. in a next step, the research is wants to know whether this substance is sufficiently absorbed into the blood. when solid ground his eaten pony, then would it have the same effect as in the self study. mentioned have all people age on an empty stomach, so they've eaten for the last time at 6 o'clock in the evening. and then the next morning at 11, am they 500 grams of solid problems for the blood samples were taken before and of the eating. i'm with an analyzed of all by the ones i know 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 tenant to the names and then 2 foods, or at least one substance in these cemented food i'm is,

it has an anti inflammatory effect on our immune system as to whether this has long term positive effects. still needs to be investigated that, 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 there's a wide choice of options, even in kimchi alone, bite once via high right now we have to come back and cheat which is quite refreshing, especially in summer. it's a popular choice. guess that we have rogers can cheat and base you can choose, which is the classic one made from not a cabbage in korea. these 3 are the most popular types of came. she didn't cheat. so to conclude, cemented foods, and not any tasty. they're also good for you got micro biome and do you remain system and that 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. see you next week. the

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