If I don’t sleep enough, I am exhausted, unable to concentrate and sick more often

If I don’t sleep enough, I am exhausted, unable to concentrate and sick more often

Vitamin C also improves the absorption of iron. A glass of orange juice for lunch or some fruit for dessert and the body can use the supplied iron much better.

This is how much the body needs for a strong immune system

Vitamin C is also very important for the immune system. It helps the white blood cells to fight off pathogens, supports the formation of new antibodies and helps to heal infections. A sufficient supply of vitamin C is therefore important for the body. According to the German Nutrition Society (DGE), an adult man needs 110 milligrams of vitamin C per day, an adult woman 95 milligrams. Pregnant and breastfeeding women have a greater need of up to 125 milligrams.

Smokers have higher vitamin C requirements than non-smokers

This is even higher for smokers: 155 milligrams for men and 135 milligrams for women. This is because smokers have higher metabolic losses and lower levels of vitamin C in their blood than non-smokers. This need can be met easily with a healthy and balanced diet. Fruit in particular is rich in vitamin C. Potatoes and many vegetables, including cabbage and paprika, are also good sources of vitamin C. For example, there are more than 155 milligrams of vitamin C in half a bell pepper and a glass of orange juice. Those who eat potatoes with spinach for lunch and a tangerine for dessert are also well catered for.

Vitamin C is not a miracle cure for colds

Anyone who consumes more than the daily recommended amount does not get any additional benefit in the fight against colds. As the DGE emphasizes, it has not been scientifically proven that the intake of special vitamin C preparations in high doses can prevent or cure colds in the general population. The experts therefore see no reason to use dietary supplements. It is best to get the vitamin in the form of fruits and vegetables.

Is Too Much Vitamin C Harmful?

Those who overdo it with their intake are not doing their health any good. According to the DGE, an intake of three to four grams of vitamin C per day can temporarily cause gastrointestinal complaints such as diarrhea. In addition, there are people who have an increased risk of harmful side effects from increased vitamin C intake: These include people with kidney damage, people with a predisposition to urinary or kidney stones or with disorders of the utilization of iron from food (hemochromatosis, hemosiderosis, Thalassemia major). You should not exceed a daily intake of up to one gram.

Artificial vitamins increase cancer risk

High vitamin C concentrations, such as those reached quickly in the form of artificial vitamins, are classified as critical by many experts. It is not yet finally clear how these affect the body. The Cancer Information Service (KID) of the German Cancer Research Center (DKFZ), for example, refers to studies that show that some vitamins and trace elements in isolated form can increase the risk of cancer. For example, smokers should not take additional beta-carotenes, which are often called "ACE vitamins" in combination with vitamins C and E. These would increase the risk of lung cancer in smokers.

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A balanced diet with fresh fruit and vegetables, on the other hand, has been shown to reduce the risk of cancer, at least for some of the more common types of tumors, according to the KID. The cancer experts therefore have a similar view of dietary supplements to the DGE: Temporary dietary supplements only make sense in special situations, for example if there is a clearly diagnosed deficiency or if the need is temporarily difficult to meet – for example during pregnancy.to kill a mockingbird courage essay introduction Without a doctor’s recommendation, it is better to keep your hands off artificial vitamins. A vitamin C deficiency is extremely rare in the German population.

Slow and a little wobbly on their feet – this is how many older people move. Why this is the case is not that easy to answer. Now US researchers are presenting an explanation: Accordingly, the slack leg muscles are to blame. A German expert is skeptical.

The targeted build-up of the leg muscles could help older people to walk more stable and less strenuous. This is what US researchers assume, who had examined the reasons for the often unsafe walk of seniors in a computer model. This showed that the decrease in muscle strength and the slower contraction of the muscle fibers are responsible for the difficulty in walking.

Aspects not taken into account in fall prevention study

Targeted advanced training is probably the only way to improve walking ability, which in turn would significantly increase quality of life, the scientists write in the journal "The Journal of Physiology".

According to Ellen Freiberger, aging researcher at the Institute for Biomedicine of Aging at the University of Erlangen-Nuremberg, the study is not really advanced for the topic of improving walking ability and thus for preventing falls in older people, because it does not consider essential aspects.

Numerous physical changes make examinations difficult 

It has long been known that not only does the speed of walking decrease with age, but also the gait capacity, i.e. the distance someone can move forward per calorie intake. Compared to people in their 20s, 70-year-olds used around 15 to 30 percent more energy while walking, even though they walked 0.2 to 0.6 meters per second slower, write Seungmoon Song and Hartmut Geyer from Carnegie Mellon University in Pittsburgh in their technical article.

Why this is so has not yet been clarified. Investigations on humans are difficult because there are a number of physical changes in old age that influence the gait and individual factors are therefore difficult to evaluate.

Unsteadiness only due to aging of the muscles

The scientists have now designed a computer model of the human gait that initially simulated the gait of a young, healthy person. The model took into account numerous factors that influence gait and that change with age, such as the skeleton, muscles and the nervous system. Then they varied the various influencing factors to find out which changes brought about the gait of an elderly person.

The result: only the aging of the muscles – i.e. the loss of muscle strength and mass as well as the slower contraction of the muscles – caused the gait instability typical of many older people. It has already been shown that such changes can be reversed through physical training. It is still unclear which training will achieve the best results.

Building strength alone is not enough to strengthen gait security

"With their focus on physiological processes, the researchers are falling short in my opinion"says Freiberger. "We know that many factors influence the way we walk. For example, older people no longer walk automatically, but need cognitive resources when walking, they have to think about walking, so to speak."

Added to this is the fear of falls, changes in the muscles and problems with balance. "There are numerous studies that show that building strength alone does not bring the desired effects to increase gait security."

However, a safe walk is one of the prerequisites for falling prevention, which in turn is essential to maintain the health and mobility of older people, the expert emphasizes. Falls are common in old age: around 30 percent of all people over 65 years of age fall once a year, for those over 80 years of age it is already 50 percent. Many of them fell several times.

For prevention, experts recommend a combination training that aims to improve balance and gait, as well as strengthening the muscles.

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Source: – dpa

In the wet and cold season, our need for healthy food is particularly high. Yellow kiwi, lamb’s lettuce and cress are considered vitamin bombs. But frozen products are also better than their reputation.

If you buy lettuce in winter, it is best to use lamb’s lettuce. Because the small green leaves contain twice as much vitamin C as lettuce, explains the Federal Association of Producer Organizations for Fruit and Vegetables. In addition, there is a lot of iron and folic acid in lamb’s lettuce.

Delicious alternative to salad dressing

Those who are tired of the usual vinegar-and-oil dressing can season the salad with a parsley root marinade. For this purpose, finely chopped parsley root is boiled with shallots, butter and white wine, mixed with milk and then pureed. This seasoning paste is then refined with mustard, white balsamic vinegar, honey and sea salt and poured over the salad.

Yellow kiwis are richer in vitamins than green varieties

Kiwis are particularly recommended as a sweet dessert. They contain lots of vitamin C. The content varies depending on the variety and degree of ripeness, explains the consumer information service aid. For some years now, there have been kiwis with yellow flesh, barely hairy skin and a rather exotic taste. Its vitamin C content is slightly higher than that of the green meat variety "Hayward."

Better not to eat kiwifruit with yogurt

In addition to vitamin C, kiwis also provide minerals such as potassium and calcium. Since raw kiwi fruit contain the protein-splitting enzyme actinidin, the fruit tastes bitter when combined with dairy products. 

Cress is full of vitamins

Garden cress not only tastes delicious in herb quark or on bread, it can also be easily grown on the window sill in winter or bought in the supermarket all year round. Cress has a spicy, hot taste that is somewhat reminiscent of radish. The green stalks also contain vitamin C and minerals such as calcium, potassium and iron. Especially in winter, cress brings variety to the table and ensures the supply of vitamins.

You can also conjure up delicious and healthy meals with frozen vegetables in the winter months. "In terms of vitamin content, frozen vegetables can be better than fresh vegetables"says Ina Bockholt from Stiftung Warentest. Vegetables that are frozen immediately after harvesting often contain more vitamins than vegetables that have been stored in stores and for a few days at home. Nutrients – and therefore vitamins – are lost through light and heat.

The fast deep freezing ensures that the food is preserved particularly gently. Another advantage: Due to the low storage temperatures of at least minus 18 degrees Celsius, manufacturers can do without preservatives.

Avoid ready meals from the freezer

However, one should be more critical with frozen ready meals. It is always worth taking a look at the list of ingredients, says Margret Morlo from the Association for Nutrition and Dietetics (VFED). For example, 100 grams of fish fingers only contain an average of 65 grams of pollack fillet. The rest are breadcrumbs and spices.

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Do not use the best before date for meat and fish

At an optimal storage temperature of minus 18 degrees Celsius, vegetables, fruit, meat and fish can normally be stored in the home freezer for up to twelve months. "However, spinach loses color, taste and vitamins after just five months", Bockholt restricts. She advises consumers to pay attention to the best before date on the packaging – and not to exhaust it with fish and meat. "Home-cooked food can be kept for one to three months on average"adds Morlo.

Be and stay healthy: who doesn’t want that. If you ask people about their personal health secret, everyone has a tip they swear by. We have elicited their secrets from seven men and women.

Above all, Roland pays attention to getting enough sleep. "Sleep – that’s a pretty boring tip, but it does a lot for me. If I don’t sleep enough, I am exhausted, unable to concentrate and sick more often. On the other hand, if my body gets the rest it needs, I have energy and I am physically much more productive"says the man in his thirties. Sleep doctors recommend getting at least six hours of sleep.

Barefoot through the snow for a strong defense

Maria’s health tip is worth a try, especially for die-hard people. As soon as it snows, the mother regularly goes outside with bare feet. "I go barefoot to the mailbox, take out the rubbish barefoot or just walk a few steps. When it starts to tingle, I go back into the warmth. This stimulates the blood circulation and is also a great workout for the immune system. I’ve been sick a lot less since I’ve been doing this." Experts recommend that in the snow "Stork gang". The high steps give the cardiovascular system additional momentum. Important: Then dry your feet thoroughly and wrap them up warm.

Running strengthens the immune system and combats cellulite

Above all, Steffi swears by sport. Since she started running regularly, she is rarely sick. "Sport is simply an insider tip. Exercise strengthens the entire body – and also combats cellulite. What more do you want as a woman?"she is happy. Combined with a healthy diet, exercise can prevent almost any disease, she is convinced. Those who have problems with their joints can strengthen their bodies by walking briskly. Experts recommend 10,000 steps per day to prevent chronic diseases.

Warm water with turmeric gets the metabolism going

Elisa also often starts the day with exercise. For the 35-year-old, fresh air is essential for her health. Her insider tip is a drink: "I stir some turmeric, cocoa, pepper and cinnamon into a glass with hot water"she reveals. "It tastes delicious, warms wonderfully from the inside, gets the metabolism going and strengthens the body’s defenses." Since drinking this mixture, she has become much fitter and more productive. "The constant hunger for sweets is gone too", she says.