Handbook for successful ageing - 1.7 - 1.8

1.7 "Five times a day"
  

We need 600 - 700 g of fruits and vegetables every day, since they provide against coronary heart disease, stroke, high blood pressure as well as some types of cancer, and they have an anti-inflammatory effect. Furthermore, they strengthen the body’s defences and bones, reduce the risk of Alzheimer’s disease, prevent the development of overweight and the ageing of skin, and supply the body with dietary fibres, many dietary minerals, vitamins, enzymes, amino acids and secondary metabolites.
  

Herbs, fruits and vegetables are said to contain at least 30,000 of the latter. They possess enormous antioxidative powers, support vitamins in their performance and are directly involved in countless metabolic processes.

In detail, the campaign "five times per day" and the German Society for Nourishment (Deutsche Gesellschaft für Ernährung) recommend to drink vegetable juice and to eat fruits and vegetables five times per day - namely in a ratio of 1 to 2. Eat fresh vegetables, such as carrots, kohlrabi, sweet pepper, dried cherry tomatoes, Parisienne carrots, mushrooms or pieces of apples while you are working or watching TV. However, due to its high content of sugar you should follow the advice of drinking fruit juice, too, only carefully.
  

If you are not able to keep up "five times a day", or if you suffer from fructose malabsorption (see below 9.3.12.4), take Juice Plus+® (footnote 1). This is a concentrate of lots of fruit and vegetable varieties pressed in capsules, which you can order in the United States at 140 Crescent Drive, tel. 901-850-3000, in Canada: tel. 1-905-624-6368, in the United Kingdom and Ireland: tel. 39-039-6556300, in Australia, tel. 61-2-4965-3333. If you cannot swallow the capsules, roll it back and forth on your tongue to lubricate them with your saliva, and then swallow them lengthwise. Drink enough water only afterwards. It this is not sufficient, bite the capsules in two. Take Juice Plus also in hospital and other institutions, since "five times a day" is not even slightly offered there.
  

Concentrates of fruits and vegetables are also produced by other companies. However, the producer of Juice Plus+® is, as far as it is apparent, the only supplier who has constantly carried out effectiveness studies for years.

Do not take synthetic vitamins instead of Juice Plus+®, since vitamins have an optimal effect only together with the other secondary metabolites.
  

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Footnote 1

The label text of the capsules reads:

Juice PLUS+® Capsules Germany / Austria
Produced in Switzerland for NSA International, Inc., Fleet, UK GU51 2UY

Juice PLUS+® Capsules

Fruit Selection

Dietary supplement. Capsules with dried fruit juice, fruit pulp and vitamins. The nutriment bioavailability was verified scientifically.

Composition: Gelatine capsules containing a powder mixture of dried fruit juice and fruit pulp (52%) in a varied amount of apples, oranges, pineapples, cranberries, acerola, peaches, papaya; vitamin C, thickening agent: citric pectin, guar flour; beetroot powder, anticoagulant: calcium carbonate, magnesium oxide, magnesium stearate, cellulose, vitamin E, pineapple powder, papaya powder, Lactobacillus acidophilus, beta-carotene, date powder, plum powder, folic acid, Dunaliella salina, (type of green algae).

Dosage: Take 2 capsules per day with a glass of water, preferably with a meal. The daily recommended dosage should not be exceeded. Dietary supplements should not replace a wellbalanced and varied alimentation.

Store in a cool and dry place. Keep out of reach of children.

Close well after use.

Nutrition Facts: Serving size 2 capsules per day:

%RDA*

Vitamin C 150 mg 250%

Vitamin E 20 mg 200%

Beta carotene 3.2 mg 66%

Folic acid 100 μg 50%

*RDA = recommended daily allowance

Minimum date of expiry / Lot number: see at the bottom of the

container

60 capsules, 50 g

Juice PLUS+® Capsules

Vegetable Selection

Dietary supplement. Capsules with dried vegetable juice, vegetable pulp and vitamins. The nutriment bioavailability was verified scientifically.

Composition: Gelatine capsules containing a powder mixture of dried vegetable juice and

vegetable pulp (60%) in a varied amount of carrots, parsley, beets, broccoli, green cabbage, white cabbage, tomatoes, spinach; anticoagulant: calcium carbonate, magnesium oxide, magnesium stearate; thickening agent: guar flour; sugarbeet powder, vitamin C, Spirulina pacifica (type of blue algae), vitamin E, garlic powder, Lactobacillus acidophilus, beta-carotene, oat bran, rice bran, folic acid, Dunaliella salina (type of green algae).

Dosage: Take 2 capsules per day with a glass of water, preferably with a meal. The daily recommended dosage should not be exceeded. Dietary supplements should not replace a wellbalanced and varied alimentation.

Store in a cool and dry place. Keep out of reach of children.

Close well after use.

Nutrition Facts: Serving size 2 capsules per day:

%RDA*

Vitamin C 50 mg 83%

Vitamin E 26 mg 260%

Beta carotene 4.3 mg 90%

Folic acid 300 μg 150%

*RDA = recommended daily allowance

Minimum date of expiry / Lot number: see at the bottom of the

container

60 capsules, 50 g

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1.8 Salt, spices and industrially produced food
   

Use only iodised salt and use it extremely economically. It contracts the blood vessels, thereby increases the blood pressure, the risk of heart attack and stroke and also the risk of diabetes with all its possible consequences (see below, 9.3.13). Furthermore, too much salt can harm the kidneys. The reason why the salt should be iodised is that the body excretes the iodine together with the urine.

Therefore you should do without tinned vegetables, salami, smoked pork chop, some types of cheese, salted sticks, crisps and salted peanuts (see below 2.2.2.13). The latter taste unsalted also good.
  

The WHO recommends taking in only 5 g of salt per day, whereas our salt consumption is generally much higher.
  

If you want to know how much salt certain food contains per 100 g, divide the given content of sodium by 2, multiply it by 3 and add up both values, since salt consists of 2 parts of sodium and 3 parts of chloride. Therefore you should not take the salt shaker as soon as the food is served. In addition, consider that many spice mixtures as well as mustard and soy sauce contain much salt.

Spice especially with culinary herbs, pepper, curry, paprika powder and chilli, since they stimulate the digestion, raise the heat loss and thereby use energy, which is especially favourable for overweight people. Furthermore, chilli binds harmful substances due to its antioxidant effect, strengthens the immune system, stimulates the circulation, but, on the other hand, according to Chinese studies, lowers too high blood pressure, and has an anti-inflammatory and anti-bacterial effect. It lowers the risk of cancer and thrombosis, and contains vitamins of the B group as well as dietary minerals like calcium, potassium, magnesium, phosphor and zinc. Curry has an antioxidant and anti-inflammatory effect, too, protects the liver, strengthens the immune system, stimulates the excretion of harmful substances as well as wound healing, and diminishes the risk of prostate cancer, arteriosclerosis and Alzheimer´s.
 

A herb particularly worth mentioning among pot-herbs is parsley. It seems to be a true "miraculous herb". Parsley contains, among others, vitamin A, vitamins B1 to B6, vitamin C, beta-carotenes, folic acid, vitamin K as well as calcium, magnesia, phosphorus, iron, manganese, potassium and sulphur. Thanks to the mix of those numerous vital substances, parsley can support our body in many ways. It helps agains heartburn and burping, increases the capability, fights exhaustion, strengthens the heart, dissolves cholesterol in the veins, supports the suprarenal glands, hardens the teeth, builds bones, prevents birth defects, improves the nutrient uptake, eliminates the unpleasant feeling of fullness in the stomach, reduces infections, motivates the body’s defences and regulates the hormonal system. In this article by the "Gesellschaft für Ernährungsheilkunde" on www.zentrum-der-gesundheit.de/petersilie.html, you can read which further importance parsley has for us.

Simmer your meals at preferably low temperatures, preferably short with not so much water and fat in order to retain the natural taste, to spare the nutrients, and to prevent the development of harmful compounds.
   

Avoid, as far as possible, fast food, instant soups and sauces, restaurant and particularly canteen food, since they contain too much salt, animal fats as well as trans fats (see above 1.4.3), and partially too much sugar, but few dietary fibres, vitamins and secondary metabolites.
  

Fast food has a high glycaemic index (see above 1.1). Therefore, you get again hungry very fast after having eaten it.
  

Remove all the visible fat and the coating from the meat and the skin from the chicken when you eat in a restaurant or a canteen.
  

Canteen food generally consists of industrially manufactured finished products, which only have to be heated up or fried in huge amounts in canteen kitchens. You have to expect that the manufacturers enrich their products considerably with preservatives and additives to prevent them from early spoilage. The food is heavily strained by the industrial precooking, since this is combined with high temperatures and long heating. Thereby, further vitamins and secondary metabolites get lost.
   

The fat used to fry chips can be spoilt because of being overheated too long, and it can increase LDL (see above 1.4.3). Furthermore, it can contain acrylamide, which possibly causes cancer.

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