Star chef Johann Lafer and doctor Matthias Riedl highlight six essential food groups for promoting health and longevity. They emphasize the importance of vegetables, pulses, omega-3 fatty acids, fermented foods, whole grains, and low-sugar fruits in the diet. Each group is associated with various health benefits, including improved immune function, reduced risk of chronic diseases, and support for mental well-being. The article stresses dietary changes to achieve optimal intake and enhance overall health, particularly in the German population.
The following content is published by Focus online*
Celebrity chef Johann Lafer and nutrition expert Dr. Matthias Riedl share insights on essential foods for maintaining good health.
They have highlighted six food categories that research has shown to positively impact our health and potentially extend lifespan.
1. Vegetables & Herbs
Approximately 70% of people in Germany report consuming vegetables like carrots and cabbage daily. Yet, fewer than one in seven achieve the recommended minimum intake of 400 grams per day. The primary goal of dietary changes should be to increase this consumption.
Vegetables and herbs are central to the recipes in Medical Cuisine. They are packed with a variety of phytochemicals that help protect cells, possess antibacterial qualities, boost the immune system, and support heart health. Recent studies also suggest these foods may enhance metabolic functions in the brain. A notable compound called sulforaphane is believed to combat cancer effectively. Additionally, vegetables are rich in fiber, which nourishes healthy gut bacteria, stabilizes blood sugar levels, promotes prolonged satiety, and reduces the risk of obesity or aids in weight loss for those who are overweight.
2. Pulses
The older generation serves as an excellent example with a diet rich in legumes. Foods like lentils, beans, and peas were staples in their meals. In modern diets, it is essential to reintroduce these nutrient-dense foods, aiming for a consumption of 50 grams several times a week — ideally every day. Studies indicate such intake can lower the risk of heart disease, hypertension, and bowel cancer.
Pulses are nutritional powerhouses, boasting over 20 grams of plant-based protein per 100 grams. Unfortunately, seven out of ten Germans do not consume enough of them, despite research showing that increasing plant protein intake benefits everyone.
3. Foods Rich in Omega-3 Fatty Acids
The modern Western diet often suffers from an imbalanced fatty acid profile, particularly with an excessive intake of omega-6 fatty acids found in processed foods and snacks.
As a result, three out of four individuals lack an adequate supply of healthy omega-3 fatty acids, which are crucial for nutrient transportation to cells and are integral to various bodily functions, including brain signaling and immune responses. Sufficient omega-3 fatty acids provide numerous health benefits, including anti-inflammatory effects and reduced risks of heart disease, allergies, cognitive decline, and depression. Recent studies even indicate a high intake of omega-3s could enhance lifespan.
4. Fermented Foods
Fermented foods offer both a tangy taste and a savory flavor, often found in meat and aged cheese, known as ‘umami’. Options like yogurt, kefir, sauerkraut, miso, tempeh, and kombucha satisfy cravings for meat without actually consuming it.
Moreover, these foods are incredibly beneficial for health. They contain microorganisms that enhance gut flora diversity and produce short-chain fatty acids vital for nerve cell function. They also aid in the absorption of vitamins and minerals and assist in protein digestion. Fermented foods bolster the immune system, exhibit antibacterial properties, and may reduce intestinal inflammation and conditions like eczema. Some studies even suggest they can alleviate anxiety disorders.
5. Whole Grain Products
Refined carbohydrates found in many white flour products provide minimal nutrients beyond energy, which often goes unused due to insufficient physical activity. This can lead to fluctuating blood sugar levels, hinder fat burning, and promote fat accumulation around the abdomen.
Conversely, whole grain products retain the grain’s outer layers, rich in fiber. These complex carbohydrates are digested more slowly, promoting a longer feeling of fullness, moderating blood sugar spikes, and minimizing cravings. Whole grains also supply valuable plant proteins along with essential minerals and vitamins. Research indicates that regularly consuming whole grains can significantly lower the risk of various lifestyle-related diseases, particularly metabolic disorders like diabetes.
6. Low-Sugar Fruits
The saying ‘An apple a day keeps the doctor away’ holds some truth, as fruits are loaded with essential nutrients. Low-sugar options rich in vibrant colors, such as berries, are particularly beneficial. The bright red and purple colors are due to phytochemicals that support organ function, possess antibacterial properties, and enhance immune response and inflammation reduction, also aiding in the management of diabetes and high blood pressure.