experts be able to agree on the. technology deadly missed my sister. in law by. august 14th. hello and welcome to in good shape many of us say that this is a very entertaining show and as a special treat i have a magic trick for you. i look up.

i know you know the trick you just take some vitamin pills and you set for a long happy and healthy life but is this really true this is what i'm going to talk about with dr christina norman. christina norman is a professor at the german institute of human nutrition and pottstown she knows all about the nutrients people need to stay healthy. the good news is if you follow a healthy diet you don't need to take any food supplements. vitamins are real miracles there are a lot of things that are said to do boost our energy level protect us from diseases and prolong our life. what is true here's the job profile of many vitamins.

do lots of us have a vitamin deficiency and if so can we just keep more fresh fruit and vegetables to make up for it the stallholders at this weekly market and decide off certainly think so. it couldn't survive we can just grab whatever we feel like it's like living in paradise. but does it cover everything what about vitamin d. . your body can produce vitamin d. itself provided you get enough sunlight. but in many regions there's just not enough in winter that's why lots of people start to run low on vitamin d. during the cold dark months. it's essential for healthy teeth and bones getting a vitamin d. from food alone is tricky it's found in oily fish like macro ill and salmon but you'd have to eat about half a kilo every day and who does that. there are now so called vitamin d.

mushrooms scientists discovered that shining u.v. light and mushrooms causes them to make and store a form of vitamin d. . so what about vitamin c. . vitamin c. is important for the immune system and it also strengthens connective tissue and bones. it's abundant in leafy greens and vegetables like bell peppers brussels sprouts kale and chard. and wheat grass juice a healthy trend at the juice bar it's made by pressing young grass because this is healthy grass not like you know amsterdam and the taste of wheat grass just takes some getting used to but it is healthy. that is the single shot has the vitamins of 5 kilos of raw vegetables right wing. continue back up the alphabet to say vitamin a is good for the eyes it also keeps the skin young looking and like a vitamin c.

boost the immune system and. there's lots of it in lambs lettuce. the body also converts beta carotene into vitamin a that's a pigment produced by many plants and you can recognize it by its bright colors red yellow and orange there's something brand new on the market to talk about here this is a flower sproat it's a cross between kale brussels sprouts and red cabbage. it has 7 times more vitamins than a lemon. so you can either blanche it quickly and eat it in a salad. or you can fry it in all of oil with salt and pepper and a touch of garlic. sounds good but we're still missing vitamin b. or more specifically vitamin b 12. it's very important for your nerves blood for mation and your ability to concentrate but the vitamin is only found in meat eggs

and dairy products it can be a problem for deacon's to get enough. b. vitamins are also found in sauerkraut and beer but we wouldn't recommend the latter as a regular supplement. better to head down to your local fruit and vege market for your dose of vitamins. i'm here with professor. at the german institute for human nutrition thanks for inviting me today they are recommended daily amounts for most vitamins they are and how are they determined 1st to determine the average requirements of a person and then you add a margin of safety in order to ascertain that last healthy people with an undefined population group meet their requirements so the recommended daily intake allowance is actually higher than the average requirement that the dosage varies if we take

a look at the world health organization and they say for vitamin c. it's only $45.00 milligrams and if you take a look to the u.s. the american institute of medicine or commands 90 milligrams of vitamin c. in the german society tradition says $110.00 milligrams is sufficient so what's the correct dosage they can vary from country to country it depends a bit on which evidence you look out which function of the nutrient to look out which method used to derive the average requirements. much safety margin you add but in germany for example they do coincide with the european union's requirements and what exactly happens if i've failed to reach the recommended lines depending on the time and did you ration your intake is insufficient and of course you increase the risk to deficiency and therefore you was an increased risk for disease many people around the world are very worried that they don't reach the accommodation so they take some supplements so what you think about this well if

a person is healthy and has access to healthy food then taking dietary supplements is not necessary it may even be harmful but even if you try to do everything right with attrition there's something which is called it in the hunger meaning that certain people still are deficient in vitamins and minerals yet but hunger is very specific thing it's actually refers to the chronic lack of vitamins minerals and trace elements despite having sufficient caloric intake so if this it arrives from poor nutrition for example their high consumption of fast foods it doesn't concern the average person trying to eat right it's ok but could those supplements be the solution for fast food lovers no the right solution would be changing your diet which is of course easier said than done especially for low income families fast food is cheap it's filling but it devoid in my commitments and we also know that most nutrients in our food actually act together it's called food synergy so you

get more and better effect more benefits from the same nutrients from food than you would get from your supplements ok and if i would try to do everything right eat a lot of salad even lot of fresh fruits not so much meat. couldn't still take some supplements just to be on the safe side to understandable that you want to be under safe side but it could actually be harmful so it's not advised so they could be harmful could even kill me. you can inadvertently overdose because you combine products therefore get higher levels of let's say. and was an awful recent evidence that. trends such as. can even be detrimental for survival meaning you live less long if you take them so we don't have the same effects from the set for the same nutrients from food so even broccoli and drinking milk is safe but taking pills is not you can summarize it

like that let's take a look 1st at vitamin d. it's a supplement which doctors usually prescribe over here in germany it's good against osteoporosis it's good for the moon system but some skepticism is appropriate. we've come to dr doris wine hearts practice in recent years more and more of the g.p.'s patients have been asking her about vitamin d. . this is evidence that make patients suspect that they have a vitamin d. deficiency our tiredness and fatigue are feeling a bit low that makes things a little difficult because these nonspecific complaints could be symptoms of many illnesses. including. the body makes women deal itself with the help of sunlight which triggers the formation of the vitamin in the skin liver and kidneys the vitamin promotes the uptake of calcium which helps the growth and maintenance of strong bones and muscle growth back in 1900 doctors discovered that corny

attrition but above all a lack of sunlight and the resulting shortage of vitamin d. could cause rickets from then on this childhood disease was treated in part using ultraviolet lamps. u.v.b. rays in sunlight are critical for the production of it and indeed they account for 80 to 90 percent of our victim in the meads. if you spend 15 minutes a day out in the sun that's enough and if you also eat fatty fish mushrooms and dairy products in moderation that provides you with sufficient vitamin d. . that. most people don't need to take vitamin d. supplements despite what the drug industry says there's no sign of a hype surrounding vitamin d. going away with more and more different products on the market.

supplements can make sense for infants or people over 70 they can also be necessary if you are at risk of osteoporosis that's when the body doesn't store enough calcium increasing the risk of bone fractures. in humans much if you work in a dark office in the winter months and don't see much daylight you don't eat any fish and few mushrooms and can't offset the lack of light your nutrition and then you should take one or 2000 international units of vitamin d. a day so if you take more than 4000 i.e. is it can damage your kidneys. and immune from trying. to take in too many vitamin supplements can harm. easiest way to ensure that we top up or vitamin d. is to get out and about. the american heart association says that vitamin d. doesn't protect us from heart disease or cancer and the university of auckland new

zealand says that vitamin d. doesn't increase our bone density or protects us from osteoporosis so what do you think about vitamin d. well vitamin d. is an essential nutrient and we can we can build it ourselves in the skin you know when we expose ourselves to sun so the part nutrition places mind a world except if you hold your house down for example and you don't get enough sun then you should think about low level supplements so what about pregnant women we got a question from mary sue mcdonald she wants to know if she needs special vitamins during her pregnancy when nugent requirements are higher in pregnancy and most of those needs you can actually meet with your normal nutrition you need to optimize it maybe but some a new trend such as 40 cases or i don't mean you need to supplement in case of an iron deficiency you should also supplement iron and what about children do they

have special meat where they need a good nutrition because they are growing and they're developing but they don't need supplements actually ok delfina boosters reverse writes that her daughter is a vegan. need any food supplement there are some nutrients that are critical for vagrancy so you really need to select nutrients and plan your own nutritionally diet very carefully there's one nutrients and as vitamin b 12 which you need to supplement because the amount in the bioavailability invading food such as i'll be is just not high enough to meet your requirements so that is something you need to supplement. does a lot of spots he says and he wants to build up his muscles and wants to know if he needs some vitamin requirements if he wants to build up muscle then he needs more protein you can meet those needs within normal nutrition you don't have to supplement protein whether the requirements for vitamin c. is actually higher it's now. really know it probably depends on the type of sports and love in the training face and it shouldn't be supplemented without consulting

so it's something you have to look at individually and you definitely not take antioxidants without recourse to reason because they could decrease physical performance it could decrease their performance exactly and what about older people do they have special nutritional needs older people if they if they are nutrient intake isn't high enough to meet all their requirements then you should think prognostically and you should or should consider supplements. for many people food is not just to still hunger for enjoyment it's like medicine and there are new trends in the robes like from taishan. frederick and you do not drink. fermented tea. it's meat. and fizzy. it tastes good. there mom and your parent is a pharmacist who says her children have been healthier since she started making computer tea for them she thinks there's a connection. my son has pretty severe allergies mostly hay fever and it's improved

a lot he only had really mild symptoms the spring which is great. and i think that he had something to do with that but there are a lot of studies to back that up. the berlin startup fair mint has been brewing computer tea commercially for 3 years to ferment the tea they use what's known as a scoby. school we compost him and scobey is an acronym that stands for symbiotic culture of bacteria and he sed it's not a fungus although it looks like one it's actually a symbiosis of yeast and bacteria protein. the bacteria and yeast feed on the tea and sugar and they convert or ferment the ingredients computer was 1st mentioned in chinese medicine 2500 years ago. the basic recipe is very simple a mixture of green and black tea gives the best results but you can use other teas

like hibiscus or herbal tea there are plenty of options. leave the tea to brew for 8 minutes and add a suitable sugar. and listen in for the end so you just need to use a sugar that contains glucose because that's what the bacteria need. sugar replacements like stevia. the glass container needs to be food safe or the organic acids could attack the material next add the culture leave it for 14 days or longer out of sunlight at between $20.30 degrees celsius the longer you leave it the more sour and fizzy your computer will be. another fermented drink is water. the family drinks it every day it's even quicker to brew and offers a fizzy healthy alternative to lemonade. you can really play around with water it's

fun. these are the precious water crystals produce a flavor like. it contains other substances and microbes that. variety that makes it so great. sugar and water you can use most types of sugar and you can also add fresh or dried fruit or even herb's. the crystals also contain bacteria that feed on the sugar to produce probiotics fizzing nicely after just 2 days and producing lots of vitamins and enzymes. i find really exciting and practical about water is that you can use it to ferment juice it makes it less sweet a little more sour and with a pleasant fizz and it's a great drink for parties instead of sparkling wine. you can offer guests

a water. scope for experimentation. to give you more energy. and mood. let's talk about. 3. but barry we're not morphing into a political show free radicals substances that attack ourselves bob they're anti oxidants that can protect themselves and just the free radicals of a really helpful. why do. it's a question that occupies researchers around the world back in the 1950 s. they developed the theory that rogue molecules inside our body are responsible so-called free radicals these highly reactive substances can attack d.n.a. in our cells and damage it this causes disease and cell aging.

it was also discovered that certain vitamins can capture and neutralize free radicals. but does that mean that vitamins can stop the aging process and protect us from illnesses. researchers wanted to find out with the aid of tiny round worms. these animals only live for about a month and that makes them ideal model organisms they're just a millimeter in length but they also develop free radicals and they also age and die. in a series of experiments researchers fed the worms a substance intended to accelerate the production of free radicals in their bodies . that was so did that shorten their life span.

normally the worms live on average 18 and the top $28.00 days but the ones with the additional free radicals didn't die young on the contrary they lived on average $21.00 days even up to $35.00 days and that's not at all what the researchers expected. ready in a 2nd round of experiments the worms also receive the chemical promoting the production of free radicals but this time they were given vitamin c. and c. as well so called antioxidants which scavenge free radicals again the lifespan of the test subjects was carefully recorded. the result was that those worms only lived an average of 18 days the last ones were dead by 26 days. but you can see you know we are observing that these free radicals were responsible for the worms living longer and when we removed the free radicals the

life extending effect was switched off completely. cut off. for the worms adding the vitamins didn't extend their life span at all in fact they seem to shorten it. but how do vitamins act in humans we can also raise free radical levels in our own bodies through exercise. up to now athletes have been encouraged to ingest vitamin supplements to counteract that increase but is that really advisable. in one study 40 young men took part in a 4 week controlled exercise program. every day they had to take either vitamin c. or eat or a placebo. before and after the 4 week study doctors took tissue and blood samples. and then

defect in the end the result was that the group that took the antioxidants did not benefit from the exercise while the other group experienced lots of benefits our final conclusion is that the free radicals that develop through exercise are the real reason that exercise is so healthy. this is how the researchers explained their results the free radicals seem to strengthen the body against a structure by outside influences by activating the immune system if the antioxidant vitamins destroy the radical than the protection they learn the body is gone. and. the role free radicals play in the body is clearly far more complicated than we thought. so what's your take on antioxidants. definitely beneficial for health and the best source of food balls that's why their consumption of fruits and vegetables. but taking antioxidants as a supplement has not proven to be beneficial even been shown to be detrimental. and

increase your risk. so if you talk about. supplements they are not only vitamins and minerals and pills there are other things too many of my patients like fish oil capsules and this is but does this make any sense well if you do anything then it makes sense to do. 3 fatty acids in order to you know meantime the function in a normal way so normal intake high intake or isolate a high intake of fat or instance is not recommended and what you think about planned extracts and capsules like ginger garlic can sing for instance with are usually taken because people hope for some beneficial effects but most of those claims have no evidence frequently you know traditional chinese medicine is referenced when it comes to those products but that doesn't mean that those

products or the extracts in those products are actually effective and if there are so these dietary supplements that you don't even have to prove their fitness but this isn't good if you feel it also united for instance. well you can always see ginger if you like ok but that you don't have to take it in a capsule form no you don't have to take them as a capsule what about osteoarthritis if you like to take to america for instance as a supplement is that helpful well you can use it as a spice and not it's known to help against flood in the gesture but otherwise start your supplements are not drugs they're not designed to prevent or treat you see but isn't it ok just to put the touareg into a capsule because it's easier for you to swallow if you don't like the spice well if you sell those products with a claim for beneficial effect you need evidence and then it's not a dietary supplement and many of my patients are taking dietary supplements and i'm very worried that there is some side effects but interactions with pills

a medication i prescribe is there any danger that they can be interactions and that's why it's very important for the patient to tell the physician of course also for the physician to ask for what kind of dietary supplements they take if we would summarize as talk you would say you do need to take any supplements it's ok just to a variety of different foods and this is what is healthy yeah i think that's a good summary and the good news is that you can keep healthy with our health interest and it's very good news thanks so much for the interesting talk so any more questions. on an upcoming show we'll be looking at time management many people suffer from time pressure in their lives sometimes we have too much time on our hands and certainly too little how can we keep it from slipping through our fingers like sand send your questions to include shape it d w dot com just right time management in the subject line love to hear from you.

there for today see you next week and until then let's all try to stay in good shape try another drink. see i told you i can do it. in.

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