Nutrient guide

Ashwagandha, also known as Withania somnifera or winter cherry, is a widely used medicinal plant that plays an important role in traditional Indian medicine, known as Ayurveda. The plant is native to India and parts of Africa and the Middle East. Ashwagandha is often referred to as an adaptogen, which means that it can help the body to adapt to different types of stress. The root of ashwagandha is most commonly used for its medicinal properties. It contains a variety of bioactive compounds, including withanolides, alkaloids and steroids, which are considered to have potential health benefits. Ashwagandha is often used to relieve stress, improve sleep quality, boost the immune system and promote general well-being. Some of the potential benefits of ashwagandha include:

• Stress reduction: Ashwagandha can help to reduce cortisol levels in the body, which can be helpful in coping with stress and anxiety.
• Sleep improvement: The plant is often used to promote healthy sleep as it can have a calming effect.
• Strengthening the immune system: Ashwagandha can support immune function and strengthen the body’s defenses.
• Improving cognitive function: Some studies suggest that ashwagandha can promote cognitive function and improve memory.
• Anti-inflammatory: The compounds in ashwagandha may have anti-inflammatory properties that could be useful for various conditions.

It is important to note that the effectiveness of ashwagandha in different applications is still the subject of research, and individual results may vary. Before using any supplements or herbal remedies, you should speak to a doctor or qualified health professional, especially if you have pre-existing medical conditions or are taking other medications.

Acerola is a fruit that comes from the acerola cherry (Malpighia emarginata), also known as the West Indian cherry, Barbados cherry or Puerto Rican cherry. Acerola is known for its high vitamin C content. In fact, acerola contains one of the highest natural vitamin C contents of all fruits. The vitamin C richness in acerola makes it a popular supplement in the diet and dietary supplement industry. Vitamin C is an important nutrient for the immune system, collagen production, wound healing and much more. Acerola fruits are small, red to orange in color and have a sour taste. They are consumed in various forms, including fresh, as juice, in jams and jellies or dried for supplements. Acerola extracts and powders made from the fruit are a convenient way to increase the vitamin C content in the diet. Acerola is not only known for its vitamin C content, but also contains other important nutrients such as vitamin A, vitamin B complex, minerals and antioxidants. However, it is important to note that the vitamin C content in acerola can vary depending on the ripeness of the fruit. In any case, acerola is a healthy and nutritious fruit that is appreciated in many parts of the world.

Artichoke extract is a dietary supplement obtained from the leaves of the artichoke plant (Cynara scolymus). This plant is widely used in Mediterranean cuisine and is often prized for its flavor and purported health benefits. Artichoke extract contains several bioactive compounds, including cynarin, cynaroside and flavonoids, which give it its potential health benefits. Artichoke extract is often valued for its potential role in promoting digestion and liver health. Here are some of the potential benefits and uses of artichoke extract:

• Digestive support: Artichoke extract can increase the production of stomach acid and support digestion. This can help with digestive problems such as flatulence, bloating and heartburn.
• Liver health: Some studies suggest that artichoke extract may promote liver health by increasing the production of bile. This may be beneficial in cases of liver disease or liver inflammation.
• Lowering cholesterol: Cynarin, a compound in artichoke extract, can help to lower cholesterol levels, which can have a beneficial effect on heart health.
• Weight management: Some people also use artichoke extract to support weight management, as it can help to curb appetite and aid digestion.
• Antioxidant properties: Artichoke extract contains antioxidant compounds that can help protect cells from oxidative stress and free radical damage.

Artichoke extract is available in various forms, including capsules, liquids and powders. It is important to note that the scientific evidence for some of these potential benefits is limited, and the effects of artichoke extract may vary from person to person. Before using supplements, you should speak to a doctor to ensure they are suitable for your individual needs.

Bioflavonoids, also known as flavonoids or flavonols, are a group of natural compounds found in many plants. They are important for plants as they help to protect them against harmful influences such as UV radiation, pests and diseases. At the same time, bioflavonoids are also of interest to humans as they have potential health-promoting properties. Bioflavonoids are responsible for the vibrant colors in many fruits and vegetables. They are abundant in foods such as citrus fruits (oranges, lemons, grapefruits), berries, apples, onions, tea and various vegetables such as broccoli, spinach and peppers. Some of the best known bioflavonoids include:

• Naringin: Naringin belongs to the group of flavonones and, as a bitter substance, contributes to the typical taste of grapefruit, for example. The substance supports the function of the cardiovascular system and can bring cholesterol levels back into balance. It can also help to normalize the volume of red blood cells. However, naringin has the disadvantage that it can promote the bioavailability of medication. This means that an undesirable interaction occurs. For this reason, people who are taking medication should check with their doctor whether supplementation with naringin is possible without any problems.
• Quercetin: This bioflavonoid is found in apples, onions, tea and many other foods. It is valued for its antioxidant properties and can help reduce inflammation.
• Rutin: Rutin is found in buckwheat, tea and some types of fruit and vegetables. It can strengthen the blood vessels and has antioxidant properties.
• Hesperidin: Hesperidin is found in citrus fruits, especially in the peel. It can promote the health of blood vessels and has antioxidant effects.

Bioflavonoids are often associated with a variety of health benefits, including supporting the immune system, improving heart health, boosting circulation and fighting inflammation. However, scientific research on this topic is still ongoing and further studies are needed to better understand the exact mechanisms and benefits of bioflavonoids in the body. Nevertheless, a balanced diet rich in fruits and vegetables is often considered a good way to benefit from the potential benefits of bioflavonoids. An alternative is to take high quality supplements that contain at best the full spectrum of bioflavonoids.

Chloride is a chemical compound consisting of chlorine atoms that have accepted an electron in order to obtain a negative charge. The chloride ion, symbolized as Cl-, is an anion that occurs in many chemical compounds and salts. Chloride is the salt of the element chlorine. Chloride is an important component in many natural waters, including seawater, and is also found in many foods. It is an essential ion in the body and plays a crucial role in various biological processes, including the regulation of water and electrolyte balance and digestion.

Cranberry extract is a dietary supplement made from the fruit of the cranberry plant (Vaccinium macrocarpon). Cranberries are small, sour berries that are known for their high content of bioactive compounds, especially proanthocyanidins. These compounds are antioxidants and can provide health benefits. Cranberry extract is often used to take advantage of its potential health benefits, including:

• Urinary tract health: Cranberry extract is particularly well known for its role in supporting urinary tract health. It can help prevent urinary tract infections by making it more difficult for bacteria, particularly Escherichia coli (E. coli), to adhere to the walls of the urinary tract.
• Antioxidant effect: Due to its high antioxidant content, cranberry extract can help protect the body from the harmful effects of free radicals and thus protect the cells from damage.
• Heart health: Some studies suggest that cranberries and their extract may reduce the risk of cardiovascular disease by lowering blood pressure, improving cholesterol levels and promoting blood vessel health.
• Digestive health: The fiber contained in cranberries can aid digestion and contribute to intestinal health.

Cranberry extract is available in various forms, including capsules, tablets, powder and juice concentrates. Before using cranberry extract or other supplements, it is advisable to speak to a doctor or nutritionist to ensure that it is suitable for your individual needs and will not interact with other medications or cause health problems.

Echinacea, also known as coneflower or hedgehog’s head, is a plant genus native to North America. It belongs to the Asteraceae family. Echinacea plants are known for their pretty, showy flower heads with prominent, cone-shaped centers and radiant petals. There are several species and varieties of Echinacea, including Echinacea purpurea, Echinacea angustifolia and Echinacea pallida. Echinacea is often used in alternative medicine and herbalism, particularly to support the immune system. Some people take echinacea supplements when they feel cold in the hope of reducing the severity of cold symptoms or speeding up recovery. However, scientific research on the effectiveness of echinacea is mixed, and there is no clear evidence to date that it can prevent or cure colds or other infections. The use of echinacea for health purposes should at best be done in consultation with a doctor.

Curry leaves are leaves that are often used in Indian cuisine to flavor dishes. In addition, curry leaves contain small amounts of organic iron. Iron is an important nutrient for the body as it contributes to the formation of hemoglobin, which enables the transportation of oxygen in the blood. Iron deficiency can lead to anemia and other health problems, so it is important to get enough iron from a balanced diet or high-quality supplements.

Ginger is a plant that is cultivated in many parts of the world and is known for its rhizome-like roots, which are used as a spice and remedy. The rhizome of ginger, often referred to simply as “ginger root”, has a pungent, spicy flavor and a pleasant aroma. Ginger is used in the kitchen in many cultures to flavor food and drinks. Ginger also has a long history as a remedy in various traditional systems of medicine, including Chinese and Ayurvedic medicine. It is often used to relieve nausea, digestive problems and inflammation. Ginger can be used in various forms, including fresh ginger (peeled and sliced), ginger powder, ginger tea and ginger extracts. Ginger tea is a popular option for preparing an aromatic and soothing drink. In recent years, ginger has also gained popularity in the Western world as it is said to have various health benefits, including anti-inflammatory and digestive properties. Ginger is also often used by people to relieve nausea during pregnancy or motion sickness.

Garlic extract is a substance obtained from garlic (Allium sativum). It is often produced from the garlic cloves by various extraction methods, such as pressing, crushing and dissolving in solvents. This extract contains a concentration of the active compounds found in garlic, particularly allicin and other sulfur compounds, which give garlic its characteristic spiciness and potential health benefits. Garlic extract is used for a variety of reasons:

• Health benefits: Garlic has traditionally been prized for its potentially beneficial health effects. There is evidence that garlic extract can promote heart health, lower blood pressure and regulate cholesterol levels. Some studies also suggest that it has antioxidant properties and can boost the immune system.
• Food supplements: Garlic extract is offered in the form of food supplements, which are taken to supplement the diet and possibly to promote health.

It is important to note that the quality and concentration of bioactive compounds in garlic extract can vary from product to product. If you wish to use garlic extract for health reasons, it is advisable to seek advice from a doctor or nutritionist and ensure that you choose a high quality product.

Turmeric, scientifically known as Curcuma longa, is a plant that belongs to the ginger family (Zingiberaceae). It is native to South Asia and is mainly cultivated in India, Sri Lanka, Indonesia and other tropical regions. Turmeric is best known for its yellow pigment and spicy flavor. Here is some important information about turmeric:

• Yellow pigment: Turmeric contains curcumin, a natural yellow pigment that is responsible for its bright yellow color. Curcumin is often used as a food coloring and gives many curry powders and mustards their characteristic color.
• Spice: Turmeric is often used as a spice in Indian cuisine. It has a mild, earthy flavor and is often used in curries, rice dishes and many other Indian dishes.
• Medicinal use: In traditional medicine, particularly Ayurvedic and Chinese medicine, turmeric has long been prized for its purported health benefits. Curcumin is being researched for its anti-inflammatory and antioxidant properties and may play a role in the treatment of various conditions.
• Dietary supplements: Due to the potential health benefits of curcumin, dietary supplements containing turmeric extracts are available on the market. These are often taken to relieve inflammation and as an antioxidant.

Turmeric is versatile and has a long history of use in both cooking and traditional medicine. However, it is important to note that the potential health benefits of curcumin continue to be researched and it is advisable to seek medical advice before using turmeric or curcumin as a dietary supplement, especially if you have health concerns or are taking medication.

Magnesium is one of the most common elements in the earth’s crust and plays an important role in various biological processes. Here is some important information about magnesium:

• Occurrence: Magnesium is found in many minerals, rocks and mineral waters. It also occurs naturally in compounds such as magnesite (magnesium carbonate) and dolomite (a carbonate mineral).
• Biological importance: Magnesium is an essential mineral for living organisms, including humans. It plays an important role in numerous biological processes, such as muscle contraction, nerve function, energy production (by participating in enzymes in the citrate cycle), DNA synthesis and many other metabolic processes.
• Food sources: Magnesium is found in many foods, including nuts, seeds, whole grains, green leafy vegetables, bananas, and chocolate. A balanced diet usually contains enough magnesium to meet the body’s needs.

A lack of magnesium in the body can lead to health problems, while an excess of magnesium can also be harmful. Therefore, an adequate intake and a balanced magnesium balance are important for health and well-being.

Lactic acid bacteria, also known as lactobacilli, are a group of bacteria that play an important role in various biological processes, particularly in the food industry and in the human body. The name “lactic acid bacteria” is derived from their ability to produce lactic acid through the fermentation of sugars. Here are some important characteristics of lactic acid bacteria:

• Probiotics: Some lactic acid bacteria are known as probiotics because they are beneficial to the health of people’s digestive systems. These probiotic bacteria can support the balance of intestinal flora and provide various health benefits.
• Fermentation: Lactic acid bacteria are responsible for the fermentation of carbohydrates. During this process, they convert sugar into lactic acid. This process is often used in food production to preserve and refine foods such as yoghurt, sauerkraut, cheese and many others.

These bacteria are versatile in many ways and have a wide range of applications in food, medicine and industry.

Piperine is an organic compound found in pepper and is responsible for the pungent taste of black pepper. It is an alkaloid and belongs to the group of piperidine alkaloids. Piperine is usually colorless or slightly yellowish and has a pungent, slightly burning taste. It is often used as a spice to add spice and heat to various dishes. Piperine also has pharmacological properties and is often used in traditional medicine. It is believed that piperine can increase the bioavailability of certain nutrients by improving absorption in the gastrointestinal tract. Because of this property, piperine is sometimes added to dietary supplements and medicines to increase their effectiveness. However, it is important to note that piperine can interact with certain medications, especially those that are metabolized by the liver. People taking medication should therefore consult a doctor before taking piperine supplements.

Roseroot, also known as Rhodiola rosea or Golden Root, is a perennial plant native to the colder regions of the world, such as the mountains of Siberia and Scandinavia. It belongs to the Crassulaceae family and has long been used in traditional medicine, particularly in the folk medicine of Russia and Scandinavia, for its supposed health benefits. Roseroot has a long history of use for enhancing physical and mental performance as well as improving the body’s ability to adapt to stress. It is often referred to as an adaptogen, meaning that it can help modulate the body’s response to stressful situations. Some potential benefits of roseroot include:

• Stress management: Roseroot can help to support the body in coping with stress and alleviate the stress response.
• Energy and stamina: It is often claimed that roseroot can increase physical performance and stamina.
• Improved mood: Some studies suggest that roseroot can brighten the mood and alleviate depressive symptoms.
• Memory and concentration: There is evidence that roseroot can improve cognitive function, particularly memory and concentration.

It is important to note that scientific research on roseroot and its potential benefits is still limited, and further investigation is needed to fully understand its effects and safety. Before taking any supplements, you should speak to a doctor to ensure they are suitable for your specific needs and circumstances.

Red fermented rice, also known as “Hong Qu” in traditional Chinese medicine, is rice that has been fermented with special types of mold (Monascus purpureus). During the fermentation process, this fungus gives the rice its characteristic red color. Red fermented rice has long been used in Asian cuisine, particularly in Chinese, Japanese and Korean cuisine. Red fermented rice is often used as a spice, colouring agent and to flavour dishes. It gives food a slightly sweet, nutty note and is often used in sauces, marinades, soups and many other dishes. In traditional Chinese medicine, it is also said to have a health-promoting effect, particularly in promoting healthy cholesterol levels. However, it is important to note that red fermented rice also contains natural monacolin K, which can act in a similar way to statins, which are used to lower cholesterol levels. Therefore, red fermented rice should be used with caution, especially if you are already taking medication to lower cholesterol. It is advisable to consult your doctor before using dietary supplements or foods containing red fermented rice.

Vitamin B1, also known as thiamine, is a water-soluble vitamin from the B-complex. It plays an important role in the body as it is essential for the metabolism of carbohydrates, especially for the conversion of glucose into energy. Thiamine is also crucial for the function of the nervous system and contributes to the formation of neurotransmitters. A deficiency of vitamin B1 can lead to a serious condition known as beriberi. Symptoms of beriberi can include muscle weakness, fatigue, heart problems and neurological disorders. It is important to get enough vitamin B1 through the diet as the body cannot store large amounts of this vitamin. Good sources of vitamin B1 in the diet include whole grains, legumes (such as beans and lentils), pork, nuts, sunflower seeds and fortified foods. A balanced diet should contain enough vitamin B1 to meet the body’s needs. Otherwise, the requirement can be met via high-quality food supplements.

Vitamin C, also known as ascorbic acid, is an essential water-soluble vitamin that is vital to human health. It plays a variety of important roles in the body, including:

• Immune system: Vitamin C is known for its role in supporting the immune system. It contributes to the formation and function of immune cells and helps to protect the body against infections.
• Antioxidant: As a powerful antioxidant, vitamin C fights free radicals, which are harmful molecules that can damage cells and tissues in the body. These antioxidant properties can help protect against disease and premature ageing.
• Collagen formation: Vitamin C is crucial for the production of collagen, a structural protein found in skin, bones, blood vessels and other tissues. It is important for wound healing and the health of skin, teeth and bones.
• Absorption of iron: Vitamin C increases the absorption of non-heme iron from plant sources (such as spinach and legumes) in the gut. This is particularly important for vegetarians and vegans as they may absorb less iron from their diet.

A lack of vitamin C can lead to a condition called scurvy, which is associated with symptoms such as fatigue, weakened immune system, bleeding gums, skin problems and muscle pain. Good sources of vitamin C include fresh fruit (especially citrus fruits such as oranges, lemons and grapefruits), vegetables (such as peppers, broccoli and tomatoes) and some berries. Vitamin C is also sold as a dietary supplement and can be taken in tablet, liquid or powder form. It is important that the source of vitamin C is of natural origin.

Vitamin D is a fat-soluble vitamin that is essential for the body. It has several important functions, including:

• Bone health: Vitamin D plays a crucial role in regulating calcium and phosphate metabolism in the body. It helps the body to absorb calcium from food and store it in the bones. Adequate vitamin D levels are therefore crucial for strong and healthy bones.
• Immune system: Vitamin D plays a role in regulating the immune system. It can help to reduce inflammation and strengthen the body’s defenses.
• Cell growth and division: Vitamin D influences the regulation of genes involved in cell proliferation and differentiation, which is important for the health and function of various tissues and organs.

Vitamin D is produced in the skin when it is exposed to ultraviolet (UV) radiation. It can also be absorbed through food, especially from fatty fish, eggs and fortified foods. Lack of sunlight exposure or inadequate dietary intake can lead to vitamin D deficiency, which can result in health problems including osteoporosis (bone loss) and weakened immune function. There are different forms of vitamin D, with vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) being the most important. Vitamin D3 is mainly obtained from animal sources and is the more efficient form that the body can produce. The recommended daily intake of vitamin D can vary depending on age, gender and individual needs, and it is important to consume enough vitamin D to ensure optimal health. If a deficiency is suspected, you should be checked by a doctor and take supplements if necessary.