Besides exercise and relaxation, nutrition is one of the three important pillars of a healthy lifestyle, which ensures us a longer healthspan in the long term.

When it comes to nutrition, I constantly encounter very different ideas and individual approaches. One fundamental statement I hear again and again when lab results for fats and sugars are outside the normal range is: "I don't understand that, because we always cook fresh food at home."

Yes, freshly cooked food is generally healthier, as freshly prepared dishes usually contain less salt, sugar, and unhealthy fats, which are often found in processed foods. Fresh ingredients also have a higher nutrient content than industrially processed products.

But beware: depending on the preparation, "freshly cooked" does not necessarily mean low in fat or calories and healthy in every way.

Basically, we should master a few basic rules of nutrition so that we can deal with food and meals in a more conscious and individual way.

The body categorizes our food into three groups that it can absorb and process: 1. Fats, 2. Proteins, 3. Carbohydrates. Minerals and vitamins are also absorbed. Many foods, especially vegetables, also contain important dietary fiber. Dietary fiber is good for digestion because it stimulates bowel activity, prevents constipation, and promotes a feeling of fullness. It also helps lower blood sugar and cholesterol levels, rid the body of toxins, and support a healthy gut flora.

Today's topic: Fats

Fats are essential in our diet because they provide vital energy. At 9 kcal per gram, fat contains significantly more energy than carbohydrates and protein (4 kcal each). Fats act as insulation and protective padding for internal organs and are also flavor carriers. They are essential for the formation of cell membranes and hormones. A distinction is made between saturated and unsaturated fatty acids.

Unsaturated fatty acids typically come from vegetable oils and fish. Examples include olive oil, avocado (oil), and omega-3 fatty acids. They are usually in liquid form at room temperature. Unsaturated fatty acids generally do not form deposits and can be completely broken down by the body. They help lower "bad" LDL cholesterol and raise "good" HDL cholesterol. Furthermore, they are necessary for the absorption of fat-soluble vitamins (A, D, E, K) and reduce the risk of cardiovascular disease. They are healthier than saturated fats (butter, cheese, cream).

Saturated fatty acids are found in foods like butter, cheese, and liverwurst. They are flavor carriers and therefore widely used. They are generally solid at room temperature, more difficult for the body to break down, and can lead to deposits if consumed in excess. However, caution is advised, as not all unsaturated fatty acids are equally healthy; trans fats exist. These are formed when unsaturated fatty acids are industrially hardened, for example, in margarine, or when heated to high temperatures. They are often found in baked goods, fried foods, chips, fast food, and convenience foods.

Trans fats and saturated fatty acids are associated with negative health effects, such as an increased risk of cardiovascular disease. It is advisable to reduce the consumption of these products and focus on a healthy fat intake through high-quality unsaturated oils and fats.

The German Nutrition Society (DGE) recommends that no more than 10% of daily energy intake should come from saturated fatty acids and approximately 20% from unsaturated fatty acids.

A brief example:

With a daily intake of 2000 kcal, a maximum of 200 kcal should come from saturated fatty acids. At 9 kcal per gram of fat, this corresponds to approximately 22 g. 100 g of chocolate contains (depending on the manufacturer) between 18 and 23 g of saturated fatty acids, which would already exceed the limit.

Conclusion: Prefer unsaturated fatty acids

Pay particular attention to the quality of fats. Although "good butter" is a welcome flavor carrier, even when cooking with fresh ingredients, it consists largely of saturated fatty acids. Therefore, be mindful of the products mentioned when cooking and consuming them, and use them only in small quantities.

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Since oils often make food "greasy" and unsaturated fatty acids aren't always readily available or suitable, we recommend our PDB "Essential" as a proven dietary supplement. With just two Omega 3 capsules (400 mg DHA and EPA), you cover more than the daily requirement of 250 mg of the unsaturated fatty acids DHA and EPA (according to the German Nutrition Society). This supports the absorption of fat-soluble vitamins, can reduce cardiovascular risks, and lowers "bad" LDL cholesterol.

With that in mind, we wish you continued enjoyment of your meal. The pleasure of eating doesn't have to suffer if you choose your food with more knowledge, thereby increasing your well-being and protecting your health.