You can find feel-good food on every corner – but what really brings the body into balance? Anne Fleck has very clear favorites.
Tanja Eckes
1. Black seed oil | Potent elixir of life
Lubricant: The oil is a natural weapon against cancer cells and can inhibit inflammation. Unfortunately, it's not really tasty.
It's all about this
It is said that the secret weapon among oils heals everything – except death. Black seed oil, which originally comes from West Asia, was already used internally and externally for healing by ancient healers, and Nefertiti is said to have anointed his body with it. For some time now, the versatile oil has been experiencing a renaissance due to exciting study results in Europe.
That's what it's good for
Nigella sativa, the Latin name, has a proven antimicrobial and anti-inflammatory effect, relieves digestive complaints, helps with allergies, asthma and skin diseases and can reduce the symptoms of rheumatic diseases. In addition, studies showed a slight anti-diabetic effect.
That is why Anne Fleck recommends it
"Black seed oil has proven itself in my work as an accompanying therapy, for example in colon cancer patients, but also as a preventive measure. A study showed that black seed oil can strengthen the activity of certain immune cells, the neutrophils. This makes it a natural weapon against cancer cells that buzz through the body every day and have to be tracked down. "
So you're taking it right
"Admittedly, taste and smell take getting used to," says Anne Fleck. She recommends mixing it with other neutral vegetable oils when used externally for skin care in order to reduce the inherent odor. She recommends taking a teaspoon daily or as a therapeutic dose for four to six weeks as a therapeutic dose – for example, in autoimmune diseases – three times a teaspoon per day. Mix it with honey or juice if the taste is too unpleasant.
2. Spermidine | Natural cell booster
Zellschützer: Evenspermidine can help with a corona infection. It is found in large quantities in wheat germ.
It's all about this
Yes, the name is reminiscent of reproduction – and this is due to the fact that spermidine is found in high concentrations, especially in seminal fluid, but also in all other body cells. Certain intestinal bacteria also produce spermidine, but less and less over the course of life. Then we have to ingest it through food. Anne Fleck calls the vital power of the body's own substance a "gong discovery", and research has been interested in the anti-aging effect and strengthening the immune system for several years.
That's what it's good for
The body's own substance is one of the biogenic polyamines, a subgroup of amino acids that are required wherever tissue develops, grows or regenerates. Right now, in times of the corona pandemic, researchers are relying on the impressive protective effect of spermidine on our cells: Virologists from the Charité Berlin were able to prove that the viral load of lung cells infected with Sars-CoV-2 by administration of the polyamine by up to 85 percent sank. The big plus point of spermidine: It stimulates the autophagy, the self-cleaning mechanism of our cells, which occurs after long breaks from eating, e.g. B. when fasting begins. Like the body's own garbage disposal, cells recycle their broken components – this keeps you healthy, slows down aging processes and extends life. There is also evidence that spermidine could prevent dementia.
That is why Anne Fleck recommends it
"Over the course of life, our body produces less and less spermidine. From around the age of 40, we depend on an external intake, for example through foods rich in spermidine or through dietary supplements. This enables us to achieve a better energy level and to treat infections and chronic diseases better protected from a severe course. "
So you're taking it right
Spermidine is found in large quantities in wheat germ (24 mg per 100 g), it is also found in mushrooms, broccoli, mango, soybeans, peanuts, almonds, legumes, ripe cheese. Anne Fleck recommends 1.2 mg per day in capsule form as an effective dose for food supplements.
3. Parsley | Local superfood
Stalk by stalk: The leaflet on the potato is not enough for the aromatic herb to develop its full potential. It takes a whole league.
It's all about this
A package of vital substances that has long been underestimated, but does not have to hide behind açai berries or chia seeds. "The nutrient balance is really excellent with vitamins A, B1 to B6, C and K, plus magnesium, calcium, folic acid, iron, manganese and secondary plant substances," says Anne Fleck.
That's what it's good for
Especially for heart health, because it counteracts high blood pressure. In animal experiments, the ingredients of parsley led to lower blood sugar levels and a reduced risk of kidney stones. The antioxidant ingredients contained in it protect our body cells from damage. Freshly chewed, parsley works wonders against bad breath after consuming garlic.
That is why Anne Fleck recommends it
"Because you don't have to look for exotic ingredients when this cornucopia of nature, which is full of cell-protecting antioxidants and flavonoids, is growing on your doorstep. It's high time to use parsley no longer just as a plate decoration, but as an ingredient in its own right!"
This is how you eat it right
It is best to nibble a handful of it fresh several times a week. Important: Do not first chop it and let it stand for a while, because the valuable minerals it contains evaporate quickly through the reaction with oxygen. Tip from Anne Fleck: "Get creative, enrich green smoothies with them, sprinkle parsley over the salad or refine your omelette with the regional superfood."
4. Intermittent fasting | Healing break
Can go: Intermittent fasting helps the intestine to eliminate cell debris. Those who manage 16 hours will be rewarded with happiness hormones.
It's all about this
How important our intestines are for health and, above all, for the immune system, has been proven by microbiome research in recent years. "Temporary abstinence from food relieves the intestines, so we give the hard worker a break," says Anne Fleck. A practicable variant, if therapeutic fasting for days is not an option, is intermittent fasting with food breaks of twelve to 20 hours overnight.
That's what it's good for
The occasional extended period of not eating stimulates autophagy. "As soon as the gastrointestinal tract is not occupied with ingesting and processing food, the body can take care of itself and" nibble off "anything that attacks the immune system," explains Anne Fleck. The body begins to clean up the cells and recycles the cell scrap, making new from old, used material. Intermittent fasting also ensures a more stable blood sugar level and breaks down the dangerous visceral fat around the organs, which emits inflammatory messenger substances and increases the risk of cardiovascular diseases, diabetes and strokes. During the 16-hour meal break, happiness hormones are also released. Over time, the blood sugar level and blood pressure drop, and the metabolism gets back into balance. Disease processes, for example in diabetes, high blood pressure and fatty liver, are reversed. The normal feeling of hunger and satiety, which is lost due to a derailed insulin level, returns.
That is why Anne Fleck recommends it
Although there are critical voices and some studies warn of increased muscle loss as a result: "Phased fasting has been shown to relieve the adrenal glands, reduce stress and help achieve and maintain a healthy body weight. And muscle loss does seem to occur but obviously the muscle quality improves in the sense of compression, "says Anne Fleck.
This is how you do it right
Start with a 12 hour meal break, around 8:00 p.m. to 8:00 a.m., and gradually increase to 14 or 16 hours if you are getting along well. Since it is not a diet, you can intermittent fasting indefinitely. However, you should avoid it in the event of chronic exhaustion or migraines, during pregnancy and breastfeeding.
5. Spirulina | Green protein power
Green of the hour: 60 percent pure protein – another food first has to imitate the aquatic plant.
It's all about this
The spirulina alga mainly colonizes tropical and subtropical waters and was already known as a healthy food in the Aztec Empire. "It has a particularly high protein content, which is interesting for a plant-based diet," says Anne Fleck.
That's what it's good for
Researchers have been taking a closer look at the aquatic plant in the form of powdered food supplements for some time. They have already been able to demonstrate an immune-boosting effect by activating the body's own killer cells. "Spirulina is also rich in vitamin A, which keeps the skin healthy and strengthens eyesight," says Anne Fleck. Although there is also a lot of vitamin B12 and iodine in the alga, according to Anne Fleck it is not suitable for vitamin therapy for vegetarians because the bioavailability is not very high.
That is why Anne Fleck recommends it
"More and more people are eating purely plant-based or plant-based – Spirulina is the greenery of the hour because it has an enormously high protein content of around 60 percent. In addition, the algae is one of the foods richest in chlorophyll that we know, offering enormous amounts of this plant pigment Cell and immune protection and slows down aging processes, "summarizes Anne Fleck.
So you're taking it right
Three to four grams a day are sufficient for prevention. For therapeutic use, a daily dose of up to ten grams is recommended, which corresponds to around two heaping teaspoons for spirulina powder, which can be stirred into juice, oat and rice drinks or smoothies, for example. If you are taking blood-thinning medication, you should definitely seek medical advice before taking it! And gas can initially occur, but this should subside after a few days of getting used to it.
Would you like to read more about the topic and exchange ideas with other women? Then have a look at the "Healthy Eating Forum" BRIGITTE community past!