Active Ingredients of Food
Active Substances of Food and its Sources
Food not only contains carbohydrates, protein and fat, but also all the important nutrients that are essential for a healthy life, such as vitamins, micro elements and minerals. In food all necessary substances for our organism exist in an optimal absorbable form. Please note from the following table how the substances take effect and their sources:
| Active substance | Effect | Sources |
|---|---|---|
| Allicin | sulfur-containing compound with antibacterial and antimycotic (anti fungal) properties; lowers cholesterol and other blood fats, and works against blood agglutination | Leek, garlic, chives, onion |
| Amino acids | protein components for cells, enzymes and other essential compounds produced naturally in the body | Beans, peas, lentils, soya, avocado, mushrooms, fish, meat, eggs, fennel |
| Essential oils | antibacterial and anti fungal effects; support digestion | Watercress, red radish, white radish, herbs |
| Beta-carotene | responsible for the orange-red color of fruits and vegetables; from it the organism can make vitamin A; protects against free radicals, myocardium diseases and cancer; regenerates the mucous membranes and eyes | Cauliflower, broccoli, mangold, carrot, pumpkin, zucchini, cabbage, spinach, leek, red pepper, apricot, melon, berries, mango, papaya, peach |
| Bioflavonoids | protect cells against oxidation and therefore aging; they support the absorption of vitamin C, strengthen the capillary system and protect the vessels against deposits; they have antibacterial and antiviral effect | Apple, blueberries, citrus fruits, cherries, onion |
| Biotin | Vitamin H, the beauty vitamin for skin, nails and hair | Cabbage, cherries, corn, eggs, raspberries |
| Bitter substances | stimulate digestion by supporting the release of enzymes, particularly in the pancreas | Chicory, arugula, radicchio, dandelion, herbs, watercress |
| Bromelin | protein-splitting enzyme, which has anti-inflammatory effects | Pineapple |
| Capsaicin | antioxidant that has antibacterial and anti-inflammatory effects; at the same time it prevents blood clotting and keeps the blood flowing | Red pepper, chili |
| Cynarin | bitter substance that stimulates the bile outflow of the liver; lowers cholesterol and prevents gallstone formation | Artichoke |
| Iron | mineral substance, necessary for the formation of red blood cells supplying the cells with oxygen | Beans, lentils, spinach, plum, nuts, leaf salads, broccoli, onion, pumpkin, leek |
| Erepsin | protein-splitting enzyme, which kills dangerous bacteria and worms in the intestine | Cucumber |
| Fatty acids, essential, unsaturated | important by forming the cell membrane; involved in the hormone constitution that works against inflammation, swelling, pain and itching; regulate the lipometabolism | Oils, soya, avocado, nuts, fish, olives, sweet corn |
| Folic acid | jointly responsible with other substances in cell formation and production of red blood cells; supports blood circulation and helps with the production of antibodies which protect against infections | Artichoke, cauliflower, broccoli, cabbage, red radish, white radish, asparagus, grapes, apricot, citrus fruits, melon, corn, pears, milk products |
| Iodine | micro element that is necessary for the production of thyroid hormones; important for physical and mental development | Eggs, seafood, mushrooms, grapes, banana, sea salt |
| Potassium | regulates body fluid and transmits nerve impulses; important substance for the heart; antagonist to sodium; supports the expulsion of water | Cauliflower, cabbage, artichoke, celery, mushrooms, potato, pumpkin, apple, banana, strawberries, pear |
| Calcium | essential mineral substance for building bones and teeth; regulates the heart beat, strengthens the muscles and is important for the cell metabolism and the transmission of nerve impulses | Cauliflower, beans, potato, nuts, watercress, cabbage, mangold, spinach, currants, cherries, eggs, milk products |
| Catechine | tanning agent, which has anti-inflammatory and antibacterial effects and binds heavy metals in the bowel | Strawberries |
| Carbohydrates | sugar components, which are comfort food; have an energizing effect and kill deficiency in concentration | Sweet corn, potato, banana, fig |
| Copper | micro element that is important for bone growth; helps with iron absorption and is a component of many enzymes that protect against free radicals | Mango, plum, avocado, blackberries |
| Lecithin | essential fatty acid and comfort food | Avocado, soya |
| Linolenic | essential fatty acid; anti-inflammatory; lowers blood pressure and blood fat levels | Oils, fish |
| Lycopenes | A special type of carotene, which protect the oily-wet protective membrane of the cells, and also other cell components such as mitochondria, the power house of our cells; effective against cancer | Tomato |
| Magnesium | essential mineral substance for bone and teeth growth and muscle formation; calms the nerves and the heart | Broccoli, cabbage, beans, peas, pumpkin, nuts, leaf salads, spinach, mangold, kiwi, zucchini, mango, peach, grapes |
| Manganese | micro element, important for bone growth and hematosis, nerves and brain; stimulates the production of thyroid hormones; provides skin and hair with color pigments | Strawberry, mushrooms, sweet corn, nuts, mango, beetroot, leaf salads |
| Mannoheptulose | special type of sugar that lowers the insulin level as well as the blood sugar level; ideal for overweight people | Avocado |
| Papain | protein-splitting enzyme which helps with the digestion of proteins | Papaya |
| Pectin | digestive enzyme that lowers blood lipid levels, blood pressure and binds heavy metals; reduces the risk of colon cancer | Apple |
| Phytoestron | similar to estrogen and herbal substances; reduces menopausal symptoms and the risk of breast cancer | Soya |
| Selenium | micro element that has antioxidant effects and therefore protects against aging and cancer; important for growth, immune system, fertility, thyroid, skin and hair | Mushrooms, carrot, tomato, eggs, nuts, potato, seafood, sweet corn, red radish, white radish |
| Silicon | supports bone growth; strengthens connective tissue and provides a beautiful skin | Cucumber, beetroot |
| Tannin | tanning agent, which supports the formation of the mucous membrane, relieves inflammation and kills bacteria | Blueberries |
| Terpenes | antibacterial and anti fungal essential oil that disinfect the mucous membranes and blocks inflammation | Celery |
| Vitamin A (Retinol) | important antioxidant; improves eyesight; protects against colds and supports skin structure and formation of the mucous membrane; can be formed out of the beta-carotene in plants | Meat, fish, eggs, (plants - see beta-carotene) |
| Vitamin B1 (Thiamin) | protects the nerves against inflammation, supports concentration and helps with depression and nervousness; protects the heart against stress; important for the carbohydrate metabolism | Leek, sweet corn, cabbage, zucchini, peas, watercress, asparagus |
| Vitamin B2 (Riboflavin) | important for protein, sugar and fat metabolism; supports eyesight; involved in building the blood pigment and the regeneration of the mucous membranes;supports visual functions and controls healthy psychological behavior | Cabbage, asparagus, watercress, liver, seedlings |
| Vitamin B3 (Niacin) | calms the nerves and supports concentration; protects the skin against UV rays and keeps it elastic and smooth; controls blood circulation and has important functions in metabolism | Cabbage, zucchini, sweet corn, potato, mushrooms, celery, asparagus, apricot, currant, mango, melon, peach |
| Vitamin B5 (Pantothenic acid) | strengthens the immune system and helps with nutritive exploitation; supports the processes of the central nervous system; protects against allergies and is involved in the formation of hormones | Sweet corn, mushrooms, watercress, cabbage, celery, avocado, apricot, currant, mango, papaya |
| Vitamin B6 (Pyridoxine) | important for nerves and protein metabolism; supports the processes of the central nervous system; regulates the balance of the unsaturated fatty acids | Onion, cabbage, avocado, banana, red pepper, asparagus, melon, mango |
| Vitamin B12 (Cobalamin) | responsible for the development of protein, ribonucleic acids and red blood cells | Meat, eggs, fish, milk products, lentils, beans, peas, sauerkraut |
| Vitamin C (Ascorbic acid) | antioxidant and important substance for the immune system, wound healing, cell repair and development of hormones, bone and skin; active in the complete metabolism | Broccoli, cabbage, carrot, kiwi, berries, red pepper, cherries, citrus fruits |
| Vitamin D (Calciferol) | necessary that calcium can be built in the bone; best source of vitamin D is sunlight | Eggs, milk products, fish oil, sunlight |
| Vitamin E (Tocopherol) | important antioxidant that protects skin, nerves, muscles and heart; the best anti-aging vitamin | Oils, nuts, asparagus, olives |
| Zinc | strengthens the immune system; supports fertility and wound healing; supports growth and night vision; component of many important enzymes | Peas, lentils, potato, cherries, red pepper, fennel, beans, pumpkin seeds, meat, fish, eggs, milk products, peach, plum, onion, tomato, asparagus, mushrooms, sweet corn, broccoli |
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