A magic trick for you. Ill get up. I know you know the trick you just take some vitamin pills and you set for a long happy and healthy life but is this really true this is what im going to talk about with dr christina norman. Christina norman is a professor at the German Institute of Human Nutrition in pottstown she knows all about the nutrients people need to stay healthy. The good news is if you follow a healthy diet you dont need to take any food supplements. Vitamins are real miracles there are a lot of things that are said to do boost our Energy Levels protect us from diseases and prolong our life but what is true. Heres the job profile of many vitamins. Do lots of us have a vitamin deficiency and if so can we just eat more fresh fruit and vegetables to make up for it the stallholders at this weekly market and decide off certainly think so. According to the 5 we can just grab whatever we feel like its like living in paradise. Didnt start. But does it cover everything what about vitamin d. Your body can produce vitamin d. Itself provided you get enough sunlight but in many regions theres just not enough in winter thats why lots of people start to run low on vitamin d. During the cold dark months. Its essential for healthy change and bones getting vitamin d. From food alone is tricky its found in oily fish like macro deal and salmon but youd have to eat about half a kilo every day and who does that. There are now so called vitamin d. Mushrooms scientists discovered that shining u. V. Light and mushrooms causes them to make and store a form of vitamin d. So what about vitamin c. Vitamin c. Is important for the immune system and it also strengthens connective tissue and bones. Its abundant in leafy greens and vegetables like bell peppers brussels sprouts kale and chard. And wheat grass juice a healthy trend at the juice bar its made by pressing young grass this is healthy grass not like you know im still down the taste of wheat grass just takes some getting used to but it is healthy. That a single shot has the vitamins of 5 kilos of raw vegetables but we continue back up the out. But to say vitamin a is good for the eyes it also keeps the skin young looking like a vitamin c. Boost the immune system. Theres lots of it in lambs lettuce. The body also converts beta carotene into vitamin a thats a pigment produced by many plants and you can recognize it by its bright colors red yellow and orange theres something brand new on the market to top it here this is a flower sprout its a cross between kale brussels sprouts and red cabbage. It has 7 times more vitamins than a lemon. So you can either blanche it quickly and eat it in a salad. Or you can fry it in all of oil with salt and pepper and a touch of garlic. Sounds good but were still missing vitamin b. Or more specifically vitamin b 12 its very important for your nerves blood for mation and your ability to concentrate but the vitamin is only found in meat eggs and Dairy Products it can be a problem for deacons to get enough. To be vitamins are also found in sauerkraut and beer but we wouldnt recommend the latter as a regular supplement. Better to head down to your local fruit and vege market for your dose of vitamins. Im here with professor. At the German Institute for Human Nutrition thanks for inviting me today they have recommended daily amounts for most vitamins they are and how they determined 1st to determine the average requirements of a person and then you add a margin of safety in order to ascertain that last Healthy People with an undefined Population Group meet their requirements so the recommended daily intake allowance is actually higher than the average requirements of the dosage varies if we take a look at the World Health Organization and they say for vitamin c. Its only 45. 00 milligrams and if you take a look to the u. S. The American Institute of medicine who commits 90 milligrams of fighting in the German Society from tradition says 110. 00 milligrams is sufficient so whats the correct dosage they can vary from country to country it depends a bit on which evidence you look out which function of the nutrient you look out which method you use to derive the average requirements. Much safety margin you are but in germany for example they do queenside with the European Unions requirements and what exactly happens if i fail to reach the recommended a lot depending on the time and would you ration your intake is insufficient and of course you increase the risk for deficiency and therefore your increased risk for decease many people around the world are very worried that they dont reach the recommendation so they take some supplements so what you think about this well if a person is healthy and has access to healthy food then taking Dietary Supplements is not necessary it may even be harmful but even if you try to do everything right with attrition theres something which is called the hunger meaning that certain people still are deficient in vitamins and minerals yet but in hunger for very specific thing its actually refers to the chronic lack of Vitamins Minerals and trace elements despite having sufficient caloric intake so it is derives from poor nutrition for example their High Consumption of fast foods it doesnt concern the average person trying to eat right its ok but could those supplements be the solution for fast food lovers know the right solution would be changing your diet which is of course easier said than done especially for low income families fast food is cheap its filling but its devoid in micronutrients and we also know that most nutrients in our food actually act together its called food synergy so you get more and better effect more benefits from the same nutrients from food than you would get from your supplements some supplements just to be on the safe side to understandable that you want want to be under safe side but it could actually be harmful so its not advised so they could be harmful could even kill me or you can inadvertently overdose because you combine products and therefore get higher levels of lets say vitamin d. And what an awful recent evidence. That. Trends such as color. Level can even be detrimental for survival meaning you live less long if you take them so we dont have the same affects from the set for the same nutrients from food so broccoli and drinking milk is safe but taking pills is not you can summarize it but lets take a look 1st at vitamin d. Its a supplement which doctors usually prescribe over here in germany its good against osteoporosis its good for the moon system but some skepticism is appropriate. Weve come to dr doris wine hearts practice in recent years more and more of the g. P. S. Patients have been asking her about vitamin d. And if you didnt push the pattern this is evidence that make patients suspect that they have a vitamin d. Deficiency or tiredness and fatigue or feeling a bit low that makes things a little difficult because these nonspecific complaints could be symptoms of many illnesses. Including. The body makes rhythm indeed itself with the help of sunlight which triggers the formation of the vitamin in the skin liver and kidneys the vitamin promotes the uptake of calcium which helps the growth and maintenance of strong bones and muscle growth back in 1900 doctors discovered that poor nutrition but above all a lack of sunlight and the resulting shortage of vitamin d. Could cause rickets from then on this childhood disease was treated in part using ultraviolet lamps. You feed the raisin sunlight are critical for the production of it in indeed they account for 80 to 90 percent of our vitamin d. Meats. If you spend 15 minutes a day out in the sun thats enough and if you also eat fatty fish mushrooms and Dairy Products in moderation that provides you with sufficient vitamin d. That. Most people dont need to take with him and he supplements despite what the drug industry says theres no sign of the hype surrounding vitamin d. Going away with more and more different products on the market. Supplements can make sense for infants or people over 70 they can also be necessary if you are at risk of osteoporosis thats when the body doesnt store enough calcium increasing the risk of bone fractures. If you work in a dark office in the winter months and dont see much daylight you dont eat any fish and few mushrooms and cant offset the lack of light your nutrition and then you should take one or 2000 International Units of vitamin d. A day so if you take more than 4000 i. E. Is it can damage your kidneys in your current immune from trying. To take into many Vitamin Supplements can harm us. Easiest way to ensure that we britain indeed is to get out and about. The American Heart Association says have vitamin d. Doesnt protect us from Heart Disease or cancer and the university of auckland new zealand says that vitamin d. Doesnt increase our boate density or protects us from osteoporosis so what do you think about vitamin d. Well vitamin d. Is an essential nutrient and we can we can build it ourselves and skin you know when we expose ourselves to sun so the part nutrition places mind a world except if you hold your house down for example and you dont get enough sun then you should think about low level supplements so what about pregnant women we got a question from mary sue mcdonalds she wants to know if she needs special vitamins during her pregnancy when nugent requirements are higher in pregnancy and most of those needs you can actually meet with your normal nutrition you need to optimize it maybe but some a new trend such as foley case or i dont mean you need to supplement case of an iron deficiency you should also supplement iron and what about children who they have special needs where they need a Good Nutrition because they are growing and theyre developing but they dont need supplements actually ok delfina boosters reverse writes that her daughter is a vegan and need any food supplement there are some nutrients that are critical for vagrancy so you really need to select nutrients and plan your own nutritionally diet very carefully theres one nutrients and does vitamin b 12 which you need to supplement because the amount on the bioavailability invading food such as ugly is just not high enough to meet your requirements so that is something you need to supplement. Us does a lot of sports he says and he wants to build up his muscles and wants to know if he needs some vitamin requirements if you want to build up muscle then he needs more protein you can meet those needs within all the nutrition you dont have to supplement protein whether there were quiet ones from vitamin c. Is actually higher. Really know it probably depends on the type of sports and love in the training face and it shouldnt be supplements about consulting so its something you have to look at individually and should definitely not take on. Without recourse to reason because they could decrease physical performance it could decrease their performance exactly and what about older people do they have special nutritional needs older people if they if they are Nutrient Intake isnt high enough to meet all their requirements then you should think prognostically and you should or should consider supplements. For many people food is not just to still hunger for enjoyment its like medicine and there are new trends in the robes like from taishan. Lottery fredricka and you will not drink. Fermented tea service its meat. And fizzy. It tastes good. There mom and your parent is a pharmacist who says her children have been healthier since she started making computer tea for them she thinks theres a connection to my moms on that my son has pretty severe allergies mostly hay fever and its improved a lot he only had really mild symptoms this spring which is great yeah. Sure and i think that he had something to do with that. But there are a lot of studies to back that out. The berlin startup fair mint has been brewing computer tea commercially for 3 years to ferment the tea themes whats known as a scoby. School and scobey is an acronym that stands for a symbiotic culture of bacteria and he sed its not a fungus although it looks like one its actually a symbiosis of yeast and bacteria protein. The bacteria and yeast feed on the tea in sugar and they convert or ferment the ingredients. Or was 1st mentioned in chinese medicine 2500 years ago. The basic recipe is very simple a mixture of green and black tea gives the best results but you can use other teas like hibiscus or herbal tea there are plenty of options. Leave the tea to brew for 8 minutes and add a suitable sugar. And listen in for you just need to use a sugar that contains glucose because thats what the bacteria need. Sugar replacements like stevia. The container needs to be food safe or the organic acids could attack the material next add the culture leave it for 14 days or longer out of sunlight at between 20. 30 degrees celsius the longer you leave it the more sour and fizzy your computer will be. Another from. The family drinks it every day its even quicker to brew and offers a fizzy healthy alternative to. Really play around with water its fun. For the precious. Flavor. It contains other substances and microbes. Variety that makes it so great. Sugar and water you can use most types of sugar and you can also add fresh dried fruit or even her. Crystals also contain bacteria that feed on the sugar to produce probiotics. And producing lots of vitamins and enzymes. I find really exciting and practical about water is that you can use it to ferment juice it makes it less sweet a little more and with a pleasant. Its a great drink for parties instead of sparkling wine. You can offer guests a water. Scope for experimentation. To give you more energy. And mood. Lets talk about. Free radicals but very were not morphing into a political show free radicals a substances that attack ourselves by their anti oxidants that can protect themselves and just the free radicals of a really helpful. Why do. Its a question that occupies researchers around the world back in the 1950 s. They developed the theory that rogue molecules inside our body are responsible socalled free radicals these highly reactive substances can attack d. N. A. In our cells and damage it this causes disease and cell aging. It was also discovered that certain vitamins can capture and neutralize free radicals. But does that mean that vitamins can stop the aging process and protect us from illnesses. Researchers wanted to find out with the aid of tiny round worms. The sentiments only live for about a month and that makes them ideal model organisms theyre just a millimeter in length but they also develop free radicals and they also age and die. In a series of experiments researchers fed the worms a substance intended to accelerate the production of free radicals in their bodies. That was so did that shorten their lifespan. Would normally the worms live on average 18 and a top 28. 00 days but the ones with the additional free radicals didnt die young on the contrary they lived on average 21. 00 days even up to 35 days and thats not at all what the researchers expected. d in the 2nd round of experiments the worms also receive the chemical promoting the production of free radicals but this time they were given vitamin c. And c. As well socalled antioxidants which scavenge free radicals again the lifespan of the test subjects was key. Carefully recorded. The result was that those worms only lived an average of 18 days the last ones were dead by 26 days. But st is enormous we are served that these free radicals were responsible for the worms living longer and when we removed the free radicals the life extending effect was switched off completely comfortable. For the worms adding the vitamins didnt extend their life span at all in fact they seem to shorten it. But how do vitamins act in humans we can also raise free radical levels in our own bodies through exercise. Up to now athletes have been encouraged to ingest Vitamin Supplements to counteract that increase but is that really advisable. In one study 40 young men took part in a 4 week controlled exercise program. Every day they had to take either vitamin c. Or eat or a placebo. Before and after the 4 week study doctors took tissue and blood samples. As a defect in the end the result was that the group that took the antioxidants did not benefit from the exercise while the other group experienced lots of benefits our final conclusion is that the free radicals that develop through exercise are the real reason that exercise is so healthy. This is how the researchers explained their results the free radicals seem to strengthen the body against destructive outside influences by activating the immune system if the anti oxidant vitamins destroy the radicals than the protection they lend the body is gone. The role free radicals play in the body is clearly far more complicated than we thought. So whats your take on. Definitely beneficial for health and the best source of food balls thats why their consumption of fruits and vegetables is so poor but taking antioxidants as a supplement has not proven to be beneficial even been shown to be detrimental. Increase your risk. So if you talk about. Supplements they are not only vitamins and minerals and pills there are other things too many of my patients like fish oil. Capsules and i suspect does this make any sense well if you do dont eat anything at all then it makes sense to take 3 fatty acids in order to you know maintain the function in a normal way so normal intake high intake or isolate a high intake of fat in a sense is not recommended and what you think about planned extracts and capsules like ginger garlic can sing for instance well theyre usually taken because people hope for some beneficial effect but most of those claims have no evidence frequently you know traditional chinese medicine is referenced when it comes to those products but that doesnt mean that those products or the extracts in those products are actually effective and if there are so these Dietary Supplements that you dont even have to prove their figures but isnt ginger good if you can also united for instance. Well you can always see ginger if you like but that you dont have to take it in capsule form no you dont just take them as a couple what about osteoarthritis if you like to take to america for instance as a supplement is that helpful well you can use it as a spice and not its known to have floated in the gesture but otherwise that youre supplements are not drugs theyre not designed to prevent a treat. But isnt it ok just to put the touareg into a capsule because its easier for you to swallow if you dont like the spice well if you sell those products with a claim for beneficial effect you need evidence and then its not a dietary supplement and many of my patients are taking Dietary Supplements and im very worried that there is some but side effects but interactions with pills and medication i prescribe is there any danger that there can be interactions and thats why its very important for the patient to tell the physician and of course also for the physician to ask for what kind of Dietary Supplements that if we would summarize his talk you would say you dont need to take any supplements its ok just to eat a variety of different foods and this is what is healthy yeah i think thats a good summary and the good news is that you can keep healthy with our Health Interest and its very good news thanks so much for the interesting talk so any more questions. In good shape your Weekly Health show on d w that covers many aspects of health care we look at whats new in medical treatment nutrition fitness and beauty we just cuss these topics in depth with specialists and offer you opportunities to pose your questions so get in touch. Thats it for today see you next week and until then lets all try to stay in good shape to try another trick. See i told you i can do it. Im. Embroiled in a battle for land and resources i dont give me a range of chiles bread basket. In the late 19th century european settlers arrived and it shores they drove out and subjugated the Indigenous People to this day the conflict remains unresolved and its escalating. In 15 minutes on d w. In the army of climate change. Most of. The details today and the future. Of america save the melting. Beethoven is for me. Pitocin it is for you. Is for help. Beethoven is for. Is for the. Beethoven is for us. Is for. Beethoven 202250th anniversary here on do you. Hate this enough. Video game music sounded like 30 years ago. Todays tracks take the experience to another level a sense to him compose a. Feature to many games his music is bound to. For his fans the open stores. Sounds good. Though genre thats so much more than just background music. Video game music on t. W. This is the news coming to you live from Berlin Germany covers up to beat the by roads shoppers and those traveling on public transport have to mask up starting today with a shortage of supplies how will that work also coming up schools and Day Care Centers remain open in sweden as it avoids the kind of lockdown seen in other European Countries we look at the coronavirus strategy it is being watched with fascination and fear. And from holiday hotspot to tourist