Healthy Food

Secondary plant substances, phytamines, have different tasks in a plant. The most important effect is to protect against diseases.

Polyphenole

Phenolacid, has a bitter taste, is a plant steroid and works as an antioxidant. Phenoles appear in white wine, whole grains, nuts, coffee, tea, pomegranate.

Effect:

  • Reduced risk for some cancer diseases, antioxidant.

Another group of polyphenols are flavonoids. They are contents of plant colours, that means as darker the plant as higher the content of  flavonoids. They are in  apples, pears, grapes, cherries, plums, berries, soya, onions, black and green tea.

Effect:

  • Reduce risk of several cardiovascular diseases,
  • Reduce risk for several cancer diseases
  • Antioxidant
  • Antithrombotic
  • Lowering the blood pressure
  • Anti-inflammatory
  • In a high concentration antibiotic effect
  • Neurological effect (positive effect on cognitive ability)

Pomegranate

It is the multi-talent. It contains a high concentration of vitamin C and polyphenols, best way is to drink it or eat fresh.

Effect:

  • Lowers blood pressure
  • Lowers cholesterol
  • Showed in studies a reduction in atherosclerosis

Phytoestrogene

These are phytamines with a hormone effect. The ingredients are legums, millets, flaxseed, bran, beer, nuts etc.

Women in the menopause can use them as a substitute for hormone pills (e.g. menoflavon decreases symptoms of the menopause). The phytoestrogens resembles to the 17-beta-estradiol, the human oestrogen. It can be bounded by the oestrogen receptor. The effect is only 1:500 – 1:1000. But with an adequate amount of supply the urine and plasma level are 500 times higher than the endogenous oestrogen levels (Wikipedia, DGE).

Effect:

  • Reduces the risk for certain cancer diseases, e.g breast cancer
  • Antioxidant
  • Positive influence on the immune system
  • Protective for bone metabolism

Omega-3 fatty acids, vitamin F, are essential and vital for the human nutrition. A daily intake of 250mg is needed.

Omega-3 Fatty Acids of Several Vegetable Oils

  • Linseed oil, linseed: 56%-71%
  • Chia, Chiaoil: up to 64%
  • Perillaoil: 60%
  • Sacha Inchi pil: 48%
  • Linseed dodder, linseed dodder oil: 38%
  • Hemp oil: 17%
  • Walnut oil: 13%
  • Canola oil: 9%
  • Soy bean oil: 8%

Omega-3 Fatty Acids in Fishes

  • Atlantic salmon, breeded, cooked or smoked:1,8%
  • Anchovies in oil or salt: 1,7% • Atlantic herring, in vinegar: 1,2%
  • Mackerel, cooked, smoked: 1%
  • White Tuna, in water or salt:1,7%

Slow Food
Slow Food is an international movement founded by Carlo Petrini in 1986. Promoted as an alternative to fast food, it strives to preserve traditional and regional cuisine and encourages farming of plants, seeds and livestock characteristic of the local ecosystem. It was the first established part of the broader Slow Movement (Wikipedia). Recipes are listed under www.slowfood.com.

Zubereitung
Hinweise zu verschiedenen Zubereitungsarten finden sie unter www.slowfood.de