ProteinProteins

Proteins are more complex than fats and carbohydrates (they contain nitrogen) and are the basic building blocks of the body. They are made up of long chains of amino acids. There are 22 amino acids that are involved in the structure of the human body.

Of these the organism can produce 13 itself. 9 amino acids must be taken in daily with food, they are essential for life and the body cannot produce them itself. High-quality proteins that contain all 9 essential amino acids in sufficient quantity are called “complete”.

In general, animal proteins are more “complete” than plant proteins. Eggs and milk contain all 9 essential amino acids in the ratio most suitable for the body. Vegetable proteins usually lack one or more amino acids.

However, you can obtain high-quality proteins by combining certain vegetable foods (e.g. corn + legumes). In general, the supply of protein in the FRG is rather too high than too low. Already 0.8 g protein per kg body weight cover the daily requirement of amino acids.

In sports both proteins and amino acids are offered as dietary supplements. These products are especially advertised for muscle building. Regarding the success of supplementation with dietary supplements in sports, the scientific situation is not quite uniform.

Vitamins

Vitamins are organic substances that the organism needs, even if only in small quantities, but cannot produce them itself. The supply is therefore vital (essential). If a vitamin is missing completely or to a large extent, severe deficiency diseases can occur. The vitamins are divided into fat-soluble and water-soluble vitamins. Please visit our topic Vitamins and get a lot of information about this topic

Fat-soluble vitamins

Vitamin A -> Retinol Vitamin D -> Calciferol Vitamin E -> Tocopherol Vitamin K -> Phylloquinone

Water-soluble vitamins

Vitamin C -> Ascorbic acid Vitamin B1 -> Thiamin Vitamin B2 -> Riboflavin Vitamin B3 -> Niacin Vitamin B6 -> Pyridoxine Vitamin B12 -> Cobalamin Vitamin H -> Biotin, Folic acid

Bioactive substances (secondary plant compounds)

In addition to vitamins, fruit and vegetables contain a large number of bioactive substances that have a positive effect on the human organism. These substances are found in particularly large quantities in the colorful vegetables. They protect the plants against the UV rays of the sun or against insects. In the human organism they have anti-inflammatory effects, prevent cancer, protect against cardiovascular diseases and strengthen the immune system. The most important bioactive substances Carotenoids/Fat-soluble dyes Phytosterols Polyphenols Phytoestrogens

Occurrence: Apricots, nectarines, carrots, kale, spinach, broccoli, tomatoes
Occurrence: Oils, nuts, plant seeds
Occurrence: Vegetables, fruit, wholemeal, green tea
Occurrence: Soybeans, legumes, wholemeal products, fruit and vegetables