• Fiber:

Fiber is anything but ballast for our bodies; it is an indigestible food component that is mostly found in carbohydrates. Typical sources of fiber are fruits, vegetables, nuts, whole grain products, and legumes.

Fiber swells in our intestines (make sure you drink enough), thus having a positive effect on our digestion. This keeps us fuller for longer after a high-fiber meal. The swelling in the intestines stimulates intestinal peristalsis (movement), making stools softer and easier to excrete. Fiber also slows the rapid rise of blood sugar levels.

We recommend about 30g of fiber per day, but it is important not to overdo it as this can otherwise lead to flatulence.

• Vitamins:

Vitamins are substances that the body urgently needs but, with few exceptions, cannot produce itself. Therefore, our body relies on food intake. There are fat-soluble vitamins (A, D, E, K) that can be easily absorbed by our intestines when combined with fat.

Pregnant women, breastfeeding women, athletes, smokers and growing children have an increased need for vitamins.

The more different colored foods we eat, the more vitamins we can cover.

Generally, I only recommend vitamin supplementation for people with increased needs; otherwise, vitamin B12 needs can be met through a balanced diet. Exceptions are vegetarians and vegans, who need to take vitamin B12 supplements externally to avoid a deficiency.

Recommended vitamin sources for everyday life: fruits and vegetables (also frozen or dried), herbs, fish, eggs, etc.

• Minerals:

The body needs minerals as building blocks, for example, for teeth and bones. They perform important functions in the body, such as managing many metabolic processes. Minerals cannot be absorbed by our bodies and must therefore be obtained through food. A mineral deficiency or excess can have fatal consequences.

Examples of minerals:

chlorine

potassium

calcium

magnesium

iron

iodine

zinc

A mineral deficiency is not easy to detect and can only be determined through a blood test. With a balanced diet that includes as few unprocessed foods as possible, a deficiency is very unlikely. Tip: Eat potatoes with the skin on, and don't peel cucumbers and apples, as the majority of minerals and vitamins are found directly under the skin.

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