Bio -availability and sensitivity of nutrients

With histamine intolerance, you often have to do without many foods to relieve the symptoms. This often includes food that contains important vitamins and minerals. It is precisely for this reason that a histamine intolerance often leads to one Lack of nutrients. Conversely, a lack of nutrients can cause histamine intolerance itself.
Therefore it is recommended to Vitamin and mineral status to have a family doctor or alternative practitioner tested. Because even with a balanced diet, there are various factors that can strongly influence the absorption of nutrients. Certain vitamins, plant substances and minerals can also help to lower the histamine level in your body.

1. Bio -availability

You have probably heard the term bioavailability before. The bioavailability indicates which proportion of a nutrient or active ingredient from food supplements, foods or medication can actually get into the blood and has its effect there. So it describes how fast and to what extent our body absorbs and uses these substances. A higher value of bioavailability means that the body can use the relevant substance more efficiently and thus draws a greater benefit. The bioavailability of a nutrient or active ingredient is influenced by various factors: digestive juices such as saliva, bile and gastric juice can both increase and reduce bioavailability. The intestinal blood flow, the motility (mobility) of the intestine as well as the activity of the digestive enzymes and intestinal bacteria play a role in how effective the
Body can break down food into its individual components. Furthermore, the composition and properties of the food, such as water solubility, the fat content and chemical structure, are decisive for how quickly and effectively they are digested and whether the nutrients can have their effect. Nutrition and health status and the age of a person also influence the absorption of nutrients.

2. Interactions between nutrients and food

Certain nutrients can inhibit the absorption of other nutrients or are blocked by components of the food. Coffee and black tea For example, the intake of iron and calcium worsen. You should therefore keep enough distance between iron or calcium-rich foods and coffee or black tea. Calcium also inhibits the iron absorption. Especially in the event of an iron deficiency, it is recommended for iron -rich dishes Dairy to do without because they have a high calcium value. Zinc and iron are in competition with each other and hinder each other when absorbed in the body. Oxalates, also known as oxalic acid, can also significantly reduce the bioavailability of iron, calcium and magnesium. This acid comes in foods such as Rhubarb, chard, beetroot and nuts before. The oxalic acid can be reduced by soaking or steaming these foods. Another inhibition factor made of food is phytat, which, for example, in Whole grain cereal occurs. Phytat binds minerals such as zinc and iron. Soaking these foods before consumption, the phytat can reduce. Vegetable foods like Cabbage plants and sweet potatoes Contain Goitrogenic substances that can negatively influence the intake of iodine in the body.

3. external influences on nutrients

The nutrient content in "processed" foods is influenced by several factors. Here, processed foods are not meant by the highly processed ones from the supermarket, but the Processing such as cutting, cooking and roasting at home. The more intensely the processing, the higher the nutrient losses. Around the To minimize vitamin loss, should you buy fruit and vegetables as soon as possible before use; Alternatively, frozen vegetables are well suited. Salads and vegetables should light -protected and well packaged at a maximum of 4 ° C in the refrigerator or basement, whereby High air humidity at low temperatures Helps get the vitamins. Plastic containers help protect the vitamins in fresh products. Wash vegetables, fruits and salads gently, ideally not under running water and no longer leave them in the standing water. Shine the food only shortly before use, since intensive methods such as mixing can reduce the vitamin C content. At the Cook If you use well -closing pots and pans and cook with as little water as possible. Vapor cooking and pressure steam cooks are particularly gentle methods. Gare vegetables bite -proof And in short to minimize the loss of vitamin. Gentle fried frying water -soluble nutrients, but consider the high fat content and do not fry. Heat food quickly to over 70 ° C to deactivate vitamin -destroying enzymes and prepare frozen vegetables without thawing in the steam cooker to get the vitamins better. The faster thawing also prevents excessive histamine formation. Do not keep dishes warm, but immediately consume them to maintain the nutrient content and avoid histamine formation. Remaining dishes should quickly cooled and only kept in the fridge briefly. You can blanch excess vegetables quickly and freeze, the fresher the vegetables at the time, the better.

The form, in which foods are processed, also influences the Stability of the vitamins and minerals. This means whether the food is, for example, completely, cut or pureed, because environmental factors may have larger “areas” available to negatively influence food.

In addition, more and more are becoming today chemical pesticides Spread in the fields, which leaves the floors - so there are no longer many nutrients in the soil that can be absorbed by the plants.

Another factor is that chemical stability of the vitamins. We consider environmental influences such as light, oxygen, temperature and water or moisture: 

Water -soluble vitamins:

Vitamin B1 reacts sensitive to oxygen, water and heat. B2 and B6 Like no light, as well as heat and oxygen. Vitamin B12 is drastically reduced by the influence of light, oxygen and water and Vitamin C reacts negatively to all 4 environmental influences. 

Fat -soluble vitamins:

Vitamin A, D and E can only be negatively influenced by light and oxygen. Vitamin K Has only problems in the event of light. Fat -soluble vitamins should always be taken in combination with oils to increase their bioavailability.

In addition, some vitamins are sensitive to acids and are reduced, for example, by the vinegar in salad dressing. Others are destroyed by alkalis, such as sodium when baking.

4. Medicines and alcohol

Even if you are probably more likely to use histamine intolerance alcohol Divised, it should be mentioned here that alcohol disturbs the absorption of fat-soluble vitamins (A, D, E, K), B vitamins as well as minerals such as magnesium, zinc and iron. Anabolic steric impair potassium intake while Antacid Reduce the intake of B vitamins, choline as well as vitamins A and C and important minerals. Antibiotics Reduce the availability of vitamin K and biotin. Laxants Reduce the absorption of fat -soluble vitamins, and Neuroleptics influence the availability of vitamin B1. aspirin Reduces the intake of vitamins A, B6, C, K, iron and folic acid. Since the use of medication in some diseases is of course not noticeable, it is best to discuss with your doctor when an additional intake of vitamins in the form of nutritional supplements makes sense. Special preparations, optimally tailored to people with histamine intolerance, can of course also be found in our Shop.

5. Malabsorption

If the ability to absorb nutrients, water or even electrolytes from food, one speaks of malabsorption. During digestion in the gastrointestinal tract, macronutrients such as proteins, fats and carbohydrates are broken down into their individual components. Micronutrients, which include the vitamins and minerals Small intestine mucosa recorded. This is referred to as absorption. In the case of a malabsorption, this process is disturbed, which means that the body cannot adequately absorb and use the necessary nutrients. A malabsorption can have different causes: diseases of the liver, bile, abdominal girellia or lymphatic system, for example. But the damage to the small intestine mucosa also plays an important role and can have different causes:

  • Chronic inflammatory bowel diseases such as Crohn's disease or ulcerative colitis
  • Autoimmune diseases such as celiac disease
  • Consumption of alcohol, medication or drugs
  • Radiation and chemotherapy
  • Short intestine syndrome
  • Small intestinal misalignment (Sibo)
  • Overproduction of gastric acid

But food intolerances can also lead to a malabsorption! If you suspect to suffer from a malabsorption, your doctor or alternative practitioner ask for advice.

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Histabalance® Basics

To give you a sufficient supply of the essential nutrients To facilitate, we have developed "Basics": it provides you Vitamin C, calcium, magnesium, quercetin and copper, and all without additives! It can also be optimally combined with our other nutritional supplements. To learn more about how you best combine and take our NEMs, you can here Read more.

The "essentials" in histamine intolerance

Of course, all nutrients have their importance in our system, but there are some that play a special role, especially with histamine intolerance.

 

Vitamin C is a strong antioxidant that the body cannot produce itself. If the vitamin C mirror falls in the blood, histamine increases. Conversely, the supply of around 1000mg vitamin C per day - in combination of food supplements and food - leads to a drop in histamine levels. It should be noted that you should best take the total amount of vitamin C in a buffered form, otherwise your body simply leaves the majority.

 

Calcium Regulated the histamine release within the cells and ensure that no large amounts of histamine get into the tissue outside the cells.

 

magnesium It is not only important for our muscle function, it is also absolutely necessary for the diaminoxidase. Please make sure that you avoid magnesium in the form of citrates for nutritional supplements, because for HIT they are more difficult to tolerate than carbonate, oxalate or malate.

 

Quercetin occurs in fruit and vegetables, especially in the shells of apples, blueberries, red grapes and also in buckwheat. It is a secondary plant substance and belongs to the group of polyphenols. It stimulates the immune system, acts anti-viral, antioxidant and anti-inflammatory and is considered a natural antihistamine. In combination with vitamin C you can improve the effectiveness of quercetin.

 

Kuper and zinc Support the DAO. Important to note: A copper mirror that is too high can lead to a (still) larger zinc deficiency. Conversely, a zinc excess can inhibit the copper absorption.

 

Vitamin B6 contributes to normal nerve function and is also involved in the breakdown of histamine. In studies and in practice it was found that many affected people have a vitamin B6 deficiency of histamine intolerance.

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SOURCES

Thomas und Michaela Zinser, Gründer von Histaminikus, sitzen lächelnd nebeneinander auf einer Steinstufe vor einer Backsteinmauer mit Blick auf eine Landschaft. Neben ihnen stehen mehrere Histaminikus-Produkte, darunter Gewürzdosen und Papiertüten.

FROM THOSE AFFECTED FOR THOSE AFFECTED

We are Thomas and Michaela Zinser, founder of Histaminikus.

Because of the own histamine intolerance of Michaela and our son, we founded Histaminikus. The frustration does not find any suitable histamine food has spurred us to develop low -histamine food.
We would like to give you back a piece of quality of life. Feel free to look around with us.

Kind regards
Thomas and Michaela

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