straight. to explore see the point is no more delusional marsh will enjoy. coming. to the final resting place of the russian. train. 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 pop stuff 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 levels protect us from diseases and prolong our life. what is true here's the deal profile of many vitamins.

do lots of us have a vitamin deficiency and if so can we just did more fresh fruit and vegetables to make up for it the stallholders at this weekly market and decide off certainly think so. current through the 5 we can just grab whatever we feel like it's like living in paradise. didn't start. but does it cover everything and 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 mackerel 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 this is healthy grass not like you know i'm still down 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 and 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 top it 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 vitamin c. . i'm here with professor. at the german institute for human nutrition thanks for inviting me today they 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 most healthy people with an undefined population group meet their requirements so the recommended daily intake allowance is actually higher than the average requirements but 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 comments 90 milligrams of fighting in the german society from christian says $110.00 milligrams is sufficient so what's the correct dosage they can vary from country to country depends a bit on which evidence you look out which function of the new trend to look out which method used to derive the average requirements how much safety margin you but in germany for example inside with the european union with requirements and what exactly happens. failed to reach the recommended alarms depending on the time and did you ration your intake is insufficient and of course you increase the risk for deficiency and therefore you increase the risk for disease many people around the world are very worried that they don't reach the recommendation 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 may even be harmful but even if you try to do everything right with attrition there's something which is called the hunger meaning that certain people still are deficient in vitamins and minerals yet but hunger is very specific a failing it's actually refers to the chronic lack of vitamins minerals and trace elements despite having sufficient caloric intake so if this derives 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's devoid in micronutrients 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 so mr noble that you would 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 or you can inadvertently overdose because you combine products and therefore get higher levels of let's say vitamin d. and what an awful recent evidence. that. trends such as. can even be detrimental for survival meaning you live less long if you take those so we don't have the same effect from the set for the same transferred food so 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 you moon system but some skepticism is appropriate. we've come to dr doris klein hearts practice in recent years more and more of the g.p.'s patients have been asking her about vitamin d. . and if you can push the button the symptoms that make patients suspect that they have a vitamin d. deficiency are tiredness and fatigue or 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 can see them which helps the growth and maintenance of strong bones and muscle growth back in 1900 doctors discovered that

poor nutrition 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 him indeed they account for 80 to 90 percent of our victim in the needs. 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 little minty supplements despite what the drug industry says there's no sign of the 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. 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 i mean. if you take more than 4000 i.e. is it can damage your kidneys in your current in even from trying. too many vitamin supplements can harm. the easiest way to ensure that we top operative indeed is to get out and about. the american heart association says had 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 boate 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 obama has a 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 needs where they need a good nutrition because they're 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 nutrition or a diet very carefully there is one nutrients and as vitamin b 12 which you need to supplement because the amounts in the bioavailability invading food such as alvey is just not high enough to meet your requirements so that is something you need to supplement. dress 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 you want to build up muscle then he needs more protein you can meet those needs with a normal nutrition you don't have to supplement protein whether there were quiet ones from vitamin c. is actually higher it's not. really know it probably depends on the type of sports 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 their movement intake isn't high enough to meet all their requirements then you should think prognostically 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 ropes like from taishan. lottery fredricka and you'll never drink. fermented tea service it's meat. and fizzy. it tastes good. there moment 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 and i'm certain that 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 yeah. i think the t. had something to do with that. there are a lot of studies to back that. start up fer. 3 years to ferment the tea what's known as a scoby. scoby is an acronym that stands for a 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 are. the bacteria. sugar and they convert. 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 minutes at a suitable sugar. you just need to use a sugar that contains glucose because that's what the bacteria need. sugar replacements like stevia. glass container needs to be food safe or the organic acids could attack the material. at the culture leave it for 14 days or longer out of sunlight at between $20.30 degrees celsius the longer you leave it. another drink. 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. for the precious. flavor. it contains other substances than microbes than computer it's that variety that makes it so great on. 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 and east that feed on the sugar to produce probiotics will be fizzing nicely after just 2 days and producing lots of vitamins and enzymes. i find really exciting and practical about water kafeel 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 or buck's fizz you can offer

your guests a water. water. scope for experimentation. to give you more energy better immunity and boost your mood. let's talk about radicals. free radicals but very we're not morphing into a political show free radicals are substances that attack our selves bob they're anti oxidants that can protect themselves and just the free radicals have 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 broke 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 innocence. 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 research. as expected. 'd in the 2nd round of experiments the worms also receive the chemical promoting the production of free radicals but this time they were given by them and e n 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 for years you know we are observed 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. for the worms adding the vitamins didn't extend their lifespan 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 affluence 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 even or a placebo. before and after the 4 week study doctors took tissue and blood samples.

defect in the end the result was that the group that took the empty oxidants did not benefit from the exercise while the other group experienced lots of benefits are 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 destructive outside influences by activating the immune system if the antioxidant vitamins destroy the radical than the protection they learned the body is gone. 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 fruits and vegetables that's why their consumption of fruits and vegetables. but taking antioxidants as a supplement has not proven to be beneficial been shown to be. increase

your risk. so if you talk about. supplements they're not only vitamins and minerals and pills and other things too many of my patients like fish oil. capsules and suspect does this make any sense well if you do don't eat anything at all then it makes sense to take 3 fatty acids in order to you know maintain the function in a normal way so normal intake high intake or isolate a high intake of fatty acids is not recommended and what you think about planned extracts and capsules like ginger garlic can sing for instance well they're ready usually taken because people hope for some beneficial effect 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 difficult but this isn't good if you feel nauseated for instance. well you can always a danger if you like but that you don't have to take it in a capsule of all you know you don't have to take them as a couple what about osteoarthritis if you like to take to america for instance as a supplement is that helpful where you can use it as a spice and not it's known to have slowed in the gesture but otherwise start your supplements are not drugs they're not designed to prevent a treat. but isn't it ok just to put the touareg into a tap suv 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 this talk you would say you don't need to take any supplements it's ok just to eat 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. interest and it's very good news thanks so much for the interesting talk so any more questions. in good shape your weekly health show on d.w. that covers many aspects of health care we look at what's new in medical treatment nutrition and fitness and beauty we just cus these topics in depth with specialists and a few opportunities to pose your questions so get in touch. with

a photo day see you next week and until then let's try to stay in good shape. to try another trick. see i told you i can do it.

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a scary time for the coronavirus is changing the world changing our lives. so please take care of yourself good systems wash your hands if you can stay at how we're d.w.b. here for you we are working so hard to sleep in here with the forms on all of our platforms we're all in this together and to get to make it. stay safe everybody stay safe stay safe stay safe please stay safe. the city in ruins. a robbery. symbol of a long conflict in the philippines. between the muslims and the christian population. in mind as fighters occupied the city center

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