Active food substances
In addition to carbohydrates, proteins and fats, our foods contain vital substances, such as vitamins, trace elements and minerals, which are necessary to sustain a healthy life. These substances are present in food in a form that that body finds optimal for resorption. Discover which substances work, how, and in which foods they occur:
| Active ingredient | Effect | Occurrence |
|---|---|---|
| Allicin | Sulfurous compound with antibacterial and antimycotic (fungicidal) properties, lowers cholesterol and other blood lipids and counteracts blood clotting | Leek, garlic, chives, onion |
| Amino acids | Protein building blocks for the body's own structure of cells, enzymes and other vital compounds | Beans, peas, lentils, soy, avocado, mushrooms, fish, meat, eggs, fennel |
| Essential oils | Antibacterial and antifungal effect, support digestion | Watercress, radish, herbs |
| Beta Carotene | Provides the orange-red color of fruit and vegetables, the body can make vitamin A from it, protects against free radicals, heart muscle diseases and cancer, it has a regenerating effect on mucous membranes and eyes | cauliflower, broccoli, chard, carrot, pumpkin, courgette, cabbage, spinach, leek, paprika, apricot, melon, berries, mango, papaya, peach |
| Bioflavonoid | Protects the cell from oxidation and thus from aging, promote the absorption of vitamin C, strengthen the capillary system and protect the vessels from deposits, antibacterial and antiviral action | apple, blueberries, citrus fruit, cherries, onion |
| Biotin | Vitamin B7, or formerly known as vitamin H, the beauty vitamin for skin, nails and hair | Cabbage, cherries, corn, eggs, raspberries |
| Bitters | Stimulate digestion by promoting the release of enzymes, especially in the pancreas | Chicory, arugula, radicchio, dandelion, herbs, watercress |
| Bromelain | A protein-splitting enzyme with an anti-inflammatory effect | Pineapple |
| Capsaicin | Antioxidant that kills bacteria and has an anti-inflammatory effect; at the same time, prevents blood clotting and keeps blood fluid | Peppers, chili |
| Cynarin | Bitter substance that stimulates bile production in the liver, lowers cholesterol and prevents the formation of gallstones | Artichokes |
| Iron | Minera necessary to formation of red blood cells, which supply the body's cells with oxygen | Beans, lentils, spinach, peppers, nuts, lettuce, broccoli, onion, pumpkin, leeks |
| Erepsin | Protein-splitting enzyme that kills harmful gut bacteria and intestinal worms | Cucumbers |
| Fatty acids, essential, unsaturated | Play an important role in the formation of the cell membrane; fatty acids help to produce hormones that combat inflammation, swelling, pain and itching, and those that regulate fat metabolism | Oils, soy, avocado, nuts, fish, olives, corn |
| Folic Acid | Co-responsible for cell formation and production of red blood cells, promote blood circulation in tissues and help in the production of antibodies to ward off infections | Artichokes, cauliflower, broccoli, cabbage, radishes, asparagus, grapes, apricots, citrus fruits, melon, corn, pear, dairy products |
| Iodine | Trace element necessary for the production of thyroid hormones, important to physical and mental development | Eggs, seafood, mushrooms, grapes, banana, sea salt |
| Potassium | Regulates body fluid and transmits nerve impulses, important mineral for the heart; reacts opposite from sodium in promoting the water excretion | Cauliflower, cabbage, artichokes, celery, mushrooms, potato, pumpkin, apples, bananas, strawberries, pears |
| Calcium | Important mineral for the formation of bones and teeth, regulates the heartbeat, strengthens musculature and plays an important role in cell metabolism and the transmission of nerve impulses | Cauliflower, beans, potatoes, nuts, watercress, cabbage, chard, spinach, currants, cherries, eggs, dairy products |
| Catechines | Tanning agent that has an anti-inflammatory and antibacterial effect, and binds heavy metals in the intestine | Strawberries |
| Carbohydrates | Sugar building blocks that nourish the nerves and brain, revive, and banish lack of concentration | Corn, potatoes, bananas, figs |
| Copper | Trace element that is important for bone growth, helps with iron absorption and is a component of many enzymes that protect against free radicals | Mangoes, plums, avocados, blackberries |
| Lecithin | Essential fatty acid and food for the nerves | Avocados, soy products |
| Linolenic Acid | Essential fatty acid with anti-inflammatory functions, lowers high blood pressure and blood fat levels | Oils, fish |
| Lycopene | A certain type of carotene that protects the oily protective membrane of body cells, but also of other cell components such as mitochondria, the power stations of our cells that combat cancer | Tomatoes |
| Magnesium | Important mineral in the formation of bone structure, teeth and muscles; calms nerves and heart | Broccoli, cabbage, beans, peas, pumpkin, nuts, salad lettuce, spinach, chard, kiwi, zucchini, mango, peach, grapes |
| Manganese | Trace element important for bone and blood formation, nerves and brain; stimulates the production of thyroid hormones, supplies skin and hair with color | Strawberries, mushrooms, corn, nuts, mango, beetroot, lettuce |
| Mannoheptulose | Special type of sugar that lowers both insulin and blood sugar levels, ideal for overweight people | Avocados |
| Papain | Protein-splitting enzyme that helps with protein digestion | Papaya |
| Pectin | Digestive substance that lowers blood fat level and blood pressure, binds heavy metals, and reduces the risk of colon cancer | Apples |
| Phytoestrone | Estrogen-like herbal agent that reduces menopausal symptoms and breast cancer risk | Soy products |
| Selenium | Trace element with antioxidant effect that protects against aging processes and cancer, important for growth, immune system, fertility, thyroid gland, skin and hair | Mushrooms, carrots, tomatoes, eggs, nuts, potato, seafood, corn, radishes |
| Silicon | Supports bone formation, strengthens connective tissue, stimulates beautiful skin | Cucumbers, beetroot |
| Tannin | Tanning agent that supports the formation of mucus membrane, inhibits inflammation and kills bacteria | Blueberries |
| Terpenes | Antibacterial and antifungal essential oil that disinfects mucus membranes and counteracts inflammation | Celery |
| Vitamin A (Retinol) | Important antioxidant that improves vision, protects against colds and promotes the formation of skin and mucus membranes, can be formed from plant beta carotene | Meat, fish, eggs and many plants (see section on beta carotene) |
| Vitamin B1 (Thiamine) | Protects the nerves from inflammation, promotes concentration and counteracts depression and anxiety, protects the heart from stress, important for carbohydrate metabolism | Leeks, corn, cabbage, zucchini, peas, watercress, asparagus |
| Vitamin B2 (Riboflavin) | Important for protein, sugar and fat metabolism, promotes vision, is involved in the formation of blood pigmentaton and the regeneration of mucus membranes, supports vision functions and controls healthy psychological behavior | Cabbage, asparagus, watercress, liver, wheatgerm |
| Vitamin B3 (Niacin) | Soothes nerves and promotes concentration, protects the skin against UV rays and keeps skin elastic and smooth, controls blood circulation and offers important metabolic functions | Cabbage, zucchini, corn, potatoes, mushrooms, celery, asparagus, apricots, currants, mangoes, melons, peaches |
| Vitamin B5 (Pantothenic Acid) | Strengthens the immune system and helps in metabolism of nutrients, promotes the functional processes of the nervous system, protects against allergies and aids in the formation of hormones | Corn, mushrooms, watercress, cabbage, celery, avocadoes, apricots, currants, mangoes, papaya |
| Vitamin B6 (Pyridoxines) | Important for nerves and protein metabolism, maintains the function of the central nervous system, regulates the balance of unsaturated fatty acids | Onions, cabbage, avocados, bananas, peppers, asparagus, melons, mangoes |
| Vitamin B12 (Cobalamine) | Responsible for the formation of protein, ribonucleic acids and red blood cells | Meat, eggs, fish, dairy products, lentils, beans, peas, sauerkraut |
| Vitamin C (Ascorbic Acid) | An antioxidant and important substance for the immune system, wound healing, cell repair and building of hormones, bones and skin; active in the entire metabolism | Broccoli, cabbage, carrots, kiwis, berries, peppers, cherries, citrus fruits |
| Vitamin D (Calciferol) | Necessary for calcium to be incorporated by bone. The best source of vitamin D is sunlight | Eggs, dairy products, fish oil, sunlight |
| Vitamin E (Tocopherol) | Important antioxidant that protects the skin, nerves, muscles and heart; the anti-aging vitamin par excellence | Oils, nuts, asparagus, olives |
| Zinc | Strengthens the immune system, promotes fertility and wound healing, supports growth and night vision, is a component of many important enzymes | Peas, lentils, potatoes, cherries, peppers, fennel, beans, pumpkin seeds, meat, fish, eggs, dairy products, peaches, plums, onions, tomatoes, asparagus, mushrooms, corn, broccoli |