even today many of them don't know who the real parents were. they've lived with this trauma for. children the kidnapping campaign of nazi germany starts april 20th. hello and welcome to in good shape many of us say that this is a very entertaining show and it's a special treat i have a magic trick for you i woke up.

i know you know the trick you just take some vitamin pills and you're 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. 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 job profile of many vitamins.

do lots of us have a vitamin deficiency and if so can we just eat 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. didn't starve. but doesn't 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. 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 in wheat grass juice a healthy trend at the juice bar it's made by pressing young grass because this is healthy grass not like humans to damn 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 but we continue back up the out. but to say vitamin a is good for the eyes it also keeps the skin young looking and like a vitamin c.

business the immune system. 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 vitamins. i'm here with professor. at the german institute for human nutrition thanks for inviting me today they recommended daily imbalance 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 within the defined 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 krishan 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 new trend to look out which method used to derive the average requirements hi. much safety margin you are 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 lands depending on the time and did you ration your intake is insufficient and of course to 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 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 it 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 thing it's actually refers to the chronic lack of vitamins minerals and trace elements despite having a 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 us 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 canoe trends 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. could it still take some supplements just to be on the safe side so understandably 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. you can inadvertently overdose because you combine products therefore get higher levels of lead. and was an awful recent evidence that. trends such as. can even be detrimental for survival you live less long if you take them so we don't have the same effects from the set for the same transfer so in 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 hans practice in recent years more and more of the g.p.'s patients have been asking her about vitamin d. . and if. this is evidence that make patients suspect that they have a vitamin d. deficiency or 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 with them indeed 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 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 it and indeed they account for 80 to 90 percent of our vitamin d. means. 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 and 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 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. 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 in your current in even from trying. taking too many vitamin supplements can hamas. be easiest way to ensure that we top operative wendy is to get out and about. the american heart association says said 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's 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 for the case or i don't mean you need to supplement case of an iron deficiency you should also supplement iron and what about children they have

special needs where they need a good nutrition because they are growing and developing but they don't need supplements actually ok delfina boosters reverse writes that her daughter is a vegan and need any food supplement there are some nutrients that are critical for vagrancy so you really need to select nutrients and plan your own nutrition or your diet very carefully there's one nutrients and as vitamin b 12 which you need to supplement because the amounts in the bioavailability invading food such as i'll give 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 you want to build up muscle then he needs more protein you can meet those needs within all the nutrition you don't have to supplement protein whether there were quiet ones for vitamin c. it's 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 a 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 progress actually 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. lottery fredricka and you do not drink. fermented tea service it's meat. and fizzy. it tastes good. there mom and she apparently is a pharmacist who says her children have been healthier since she started making computer tea for them she thinks there's a connection to my mom's and my son has pretty severe allergies mostly hay fever

and it's improved a lot he only had really mild symptoms this spring which is great yeah. i think the t. had something to do with that. but there are a lot of studies to back that out. the berlin startup fairmont has been brewing computer tea commercially for 3 years to ferment the tea was what's known as a scoby. and scobey is an acronym that stands for a symbiotic culture of bacteria and east and it's not a fungus although it looks like one it's actually a symbiosis of yeast and bacteria retain. the bacteria and yeast feed on the t.n. sugar and they confer to or ferment the ingredients. or 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. you just need to use a sugar that contains glucose because that's what the bacteria need. sugar replacements like stevia. won't work. the class 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 can't hear the beer can 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 fear

it's fun. these are the precious water crystals they produce a flavor like creature lemon. water cave contains other substances and microbes than computer it's that variety that makes it so great. you need is 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 in the east that feed on the sugar to produce probiotics they will be fizzing nicely after just 2 days and producing lots of vitamins and enzymes. i find really exciting impractical about water q fear 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 guests a water. water offers endless scope for experimentation. to give you more energy better immunity and boost your mood. let's talk about radicals free radicals. free radicals substances that attack. their. accidents that can protect themselves and. why don't. 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 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 a 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. 'd 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 key. carefully recorded. the result was that those worms only lived an average of 18 days the last ones were dead by 26 days. but because you know it is we are served 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 comfortable for them bought. 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 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. to keep them in

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 destructive outside influences by activating the immune system if the antioxidant vitamins destroy the radicals than the protection they lend 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 food so much balls that's why their consumption of fruits and vegetables is but taking antioxidants as a supplement has not proven to be beneficial even been shown to be detrimental and

sometimes 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 suspect does this make any sense well if you do don't eat any fish at all then it makes sense to take on the guy 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 do you think about planned extracts and capsules like didn't your god can sing for instance well they're 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 the danger if you like but that you don't have to take it in capsule form no you don't have to take them as a copy of 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 slide in the gesture but otherwise start with 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 but side effects but interactions with pills

a medication i prescribe is there any danger that there can be interactions and that's why it's very important for the patient to tell the physician the of course also for the physician to ask for what kind of dietary supplements they take if we would summarize his talk he would say you don't need to take any supplements it's ok 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 both you with. interesting and very good news thanks so much for the interesting talk so any more questions. in good shape your we can help share one d.w. that covers many aspects of health care we look at what's new in medical treatment nutrition fitness and beauty we just cuss these topics in depth with specialists and offer you opportunities to post your questions so get in touch with.

their food for today see you next week and until then let's try to stay in good shape to try another drink. see i told you i can do it. with. the full.

africa. instead of fireworks. in madagascar our students are learning how to make pallets and we can plant remains. in the. less deforestation and more new tree for the island nation. now for. 30 minutes on t.w.

. to supply you don't need to keep couple of 1000000 eligible for over russia home the 4th time for the last minute. well that is the bottom of the valley is that the last dragon this word has called the horror those who used to be books on. it's a deadly sin. and the whim of nature. it motivates us. from struggle to. greed. the social. system tribes. which puts me in danger. i've come to oppose capital this world because i see the harm it has done to the world was out there based on belief that. we literally run the risk of being the 1st form of life to be responsible for all that special.

why a week we go in search of answers don't you trust. a good start to make 21st on t w. hey listen up. that's what a video game music sounded like 30 years ago. today's tracks take the experience to another level punk a sense to him talk to jose the way most are. featured in many games his music is bound to lose homes for his fans he opens doors to. sounds good. oh sure that's so much more than just background music. video game music on t.w. .

this is d w news live from berlin donald trump's medical music trigger a backlash from health officials the u.s. president appears to promote u.v. light and bleach as a potential weapon against the virus that doctors warned at least one proven treatment could put lives at risk. also coming up they work long hours with little pay to save lives during a pandemic but in sudan it's doctors and nurses themselves for being blamed for the country struggling healthcare system.