the mapped out shows the geo political reality. the on the board is what makes things the way they are mapped out, navigating a changing world. now on youtube, the should food just fill you up for 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 it's a 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 know spilt 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 trace elements and designs an antioxidant,

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. the color is light green or yellow, already so remote 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 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. that's because particular colors onto we've caused by the same compounds of combustion id take to monetize and strawberries. for example, the most people would say their relatively similar colors in to monetize though the red comes from like a pot. that's a compound in the group of kyra to noise either in strawberries. the red comes from on to sign in san $0.40. lab work in small scale clinical studies show that the unfair 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 and

sign in the on the, on those and, and to sign is pretty unstable. until and observed 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 an sign ins might have an effect on the micro biome in the got. so what about yellow? for example, the compound coke human found in the tumor it great. yeah, and frank has been studying the substance some 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. it 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 that come in,

come be anti inflammatory. that 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 is 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 fist. this castle. 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 on popular the will do that. this done, the red color is mainly due to the compound like a beam up to 5 milligrams can be found in a 100 grams of fresh tomatoes, like

a pain is a member of the kind of 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 the mean humans 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 it 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 punch if he never has

to go to the doctor. i think that's the so i think eating lots of vegetables and fruits does have an effect that helps keep you healthy. 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 sense. 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 spelled. the old one, the chip is still the skin on. it contains many of the secondary plan to metabolites, and that makes it fruit colorful, and also make it smell good unless they are often fat soluble vitamins lose. so try even a few nuts with your food, for example, flips that are absorbed for that's list, that's often i'm kind of but what about vegetables?

if you boil them to loan, 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. yeah. and it's rich and vitamin c, which is water soluble and sensitive to heat, and boiling, involves both heat and water 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 with eating everything raw is not ideal. 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 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 gas, if you cook carrots, the nutrients are $6.00 times easier to absorb, then it's wrong. that of the loan as an advantage itself, then cooking them with fat is another factor and attendance 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 have the not the expenditures. okay. not you can put it in a saleem, no problem at events. but when spinach is a bit older now it looks more normal, it forms ok sound like 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 say or boil older spinach briefly. as a rule, it's always best to boil, or steven 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 560 best to eat lots of different vegetables, cooked in different ways. can 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 using 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 easy as possible. 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 and the criteria. so what to do? once again, use your common sense and not just your cellphone. of course, social media also has scientifically sound information. why not try out the dw science tick tock, channel? here's a taster of fruits and vegetables, dying aside, 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 guess 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 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 diets can produce indeed a 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, come on the stores. generally, it's definitely good for your body to incorporate phases of fasting or food restriction. and i will cuz 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 for

the 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 viking as possibly have in common with a 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 with food set or more closely associated with the north inclines and supplement and seasoned. numerous studies have shown that the dia, traditionally eaten around the mediterranean, was the risk of cardiovascular disease and cancer. does the northern diet to the same di sony. sony not just walked above, it's not yet been studied in detail, but if you look at the basics are similar to the end, the 2 is structured in similar ways. so it's certainly the way to go. 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 fat. 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 co lester all 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 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. i mean audience who, that's a, we see we didn't shellfish 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 stream 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. 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, 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 of this semester, v. estimate. so what is kim chee, exactly the best given fish dance ellis. the comes from korea as i and then it dates back. housing is in korea. kim cheever says to any pickles and some entity vegetable ones feldman toyota skip moves. the for the classic can cheat. the 1st step is to cut not a cabbage into bite sized pieces. these are then mixed with salt. the salt and jewels, the water after they got only this last so 2 hours later, it looks quite different. on light with sauerkraut,

a lot of spices. take mc including ginger and also chives will scallions, and korea fish sauce is usually added to. but you, me huh. use of beacon plum sauce instead. and lots of chilly guy. some of this. yeah, it's quite spicy off. it has to be hot. otherwise, it isn't kimchi 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 and mixed with souls and spices. just have to be sealed and add tie container. this allows them lactic acid bacteria already in the cabbage, to multiply these micro organisms convert substances in the vegetables, like carbohydrates 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 back to real coaches added to them and properly the florian speaker from the whole and high 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 like organisms that reach that gastro intestinal tract of living bacteria or funky. and therefore, in which the augusta intestinal micro biome mark dominy device and couldn't is the micro biome it says to the entire g of old micro organisms that inhabit the body. it includes bacteria, viruses, and funding, which are found in huge numbers in the gods. the stanford university conducted

a study investigating house and then to the foods effect. this micro biome test subjects. they to diet rich in some empty 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 crepes, even when it's sold from different foods, different types and culturally different, sole supplemented foods. another study from the university of nothing and showed the importance of having a wide range of micro organisms in the got. 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. we take on best of it and we didn't tolerate set. we'll see it's back to set nutrients simone readily absorbed before because the food has already been broken down for the role of white cabbage. for example, has a different composition than cemented summit credit to the left side is, is broken down during segmentation of, at least in pod as avoid, you may call around that. so segmentation as an overall positive effect on the smoke for organisms and quantity because of the task of cloudy a story bit from the university of lights they discovered another effective some entity foods. she let us study on a mean cell receptive. yeah. and those of tennessee dentist, we identified the substances found in high concentrations in solid ground, for example, open now and then other fermented food. so i came to you, okay, 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 in the sound. and the next step, the research is wants to know whether this substance is sufficiently absorbed into the blood. when cell a crowned tooth 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 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 famine to the names and then to, to foods, or at least one substance in these cemented food. i'm going 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 i mentioned food so healthy. if you want to incorporate them into your diet, you'll find there's a wide choice of options. even in kentucky alone. fight was via high right now we have to come back and cheat which is quite refreshing, especially in summer, it's a popular choice. then we have rogers can cheat and they choose gmc, which is the classic one made for me, not a cabbage in korea. 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 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 and see you next week. the

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