Natural food supplements
Natural food supplements are naturally derived. This means that all ingredients in the product are naturally occurring. These supplements contain no artificial additives and are therefore better for the body than synthetic supplements.
Just like with regular supplements, natural supplements can also be divided into different groups. There are natural vitamins, minerals, and supplements based on herbs or amino acids.
Natural vitamins
Natural vitamins Vitamins are naturally occurring. These can come from both plant sources (such as fruits and vegetables) and animal sources (such as meat and eggs). Examples include strawberries, which are rich in vitamin C. Eggs, on the other hand, contain many B vitamins.
Natural minerals
Natural minerals are minerals that occur naturally. Minerals also come from both plant and animal sources. Common sources include nuts, meat, vegetables, and fruit. For example, green leafy vegetables often contain a high concentration of natural magnesium, and the body can absorb a lot of iron from red meat.
Herbal nutritional supplements
Herbal dietary supplements are also called herbal supplements. These types of supplements often contain certain herbs in dried or extract form. There is a significant difference between these two options.
1. Dried form
These are herbs that are dried mechanically or in the sun. They are then ground into powder and incorporated into various nutritional supplements. The disadvantage of these types of herbal supplements is that they often contain few active ingredients.
2. Extract form
Herbal supplements containing an extract of a particular herb are often more effective than dried herb. An extract contains the active ingredients of an herb in a more concentrated form. This means you need much less of the supplement to achieve the same effect.
3. Standardized form
Herbs in extract form are therefore more effective than dried herbs. But how do you know how many active ingredients are in an herbal extract? After all, every herb is cultivated differently, and no two plants are the same. A solution has been devised for this: the standardized form.
This means that the amount of active ingredient must meet a certain minimum requirement to be eligible for a specific brand name. More expensive herbal extracts, in particular, are often standardized.
Example of standardized extract
Turmeric is one of the most popular supplements available today. Unfortunately, the quality of turmeric supplements varies widely.
A good turmeric supplement can be recognized by its brand name and curcumin content. A good turmeric supplement uses only standardized turmeric extracts.
The turmeric extract "Curcuma C3-Complex® " is such a standardized extract. This natural turmeric extract is standardized to a minimum of 95% curcuminoids. This means that this extract actually contains at least 95% curcuminoids and that this is strictly monitored by this company and independent companies.
Natural supplements from Natural Performance
Natuurlijk Presteren specializes in natural nutritional supplements . Founder Jochum Smid is a biological chemist and specializes in developing and selecting the best natural supplements.
It all started when he wanted to order supplements himself and saw so much junk for sale: no active ingredients and added chemicals. Surely there had to be a better way.
Now, 4 years later, Natuurlijk Presteren is a major player in the Netherlands and there are now thousands of satisfied customers who use the high-quality supplements every day.
Natural Performance Range
Natuurlijk Presteren's range consists of high-quality nutritional supplements with only natural ingredients.
Natuurlijk Presteren offers a natural fat burner , high-quality fish oil, natural concentration boosters , natural study pills, and natural sleeping aids . It also includes a high-quality multivitamin and a natural magnesium product. with taurine and vitamin B6.
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bloggleProbiotic food: how probiotics help your intestines
Probiotic foods contain beneficial bacteria, called probiotics, that help keep your gut flora in balance. Well-known examples are yogurt, kefir and sauerkraut. By regularly eating probiotic foods, you naturally receive probiotics, which contributes to healthy digestion and a strong immune system. In this article, you can read more about the benefits of probiotic foods and which foods are the best sources of probiotics. Probiotic foods such as yogurt, kefir, and sauerkraut help maintain balanced intestinal flora and support digestion and the immune system. Probiotics play a role in the breakdown of fiber into short-chain fatty acids. They are often used for gut imbalances, for example, after antibiotic use, and are frequently found in formulas aimed at supporting allergy season. Prebiotics feed probiotics, while synbiotics combine both. The best probiotic foods are fermented products like kimchi, miso, kefir, and kombucha. Table of contents What are probiotics? What is your microbiome? Benefits of probiotic foods What types of probiotics are there? Broad-spectrum probiotics What is the difference between probiotics and prebiotics? Synbiotics The 14 best probiotic foods 1. Yogurt 2. Kefir 3. Probiotic Green Juice 4. Sauerkraut 5. Tempeh 6. Kimchi 7. Miso 8. Pickles 9. Kombucha 10. Buttermilk 11. Natto 12. Some raw milk cheeses 13. Whey (indirectly probiotic) 14. Tamari (indirectly probiotic) When to take probiotics? Possible side effects Questions about probiotics What are probiotics? Probiotics are living microorganisms, primarily bacteria, that can support your health in various ways. Some yeasts can also act as probiotics. These good bacteria are naturally present in your intestines and help maintain the balance of your intestinal flora by competing with harmful bacteria. One of their most important functions is breaking down fiber in your intestines, creating short-chain fatty acids. These substances support the health of your intestinal lining and contribute to a healthy microbiome. You can find probiotics in natural probiotic foods such as yogurt, kefir, and sauerkraut, but they are also available in supplement form. What is your microbiome? Your microbiome is a collection of billions of bacteria and other microorganisms in your intestines. This system, also known as gut flora, influences your health, but exactly how it does so is not yet fully understood. It is known that healthy intestinal flora helps with your immune system and with the digestion of fiber . In addition, we know that your microbiome changes throughout your life, mainly due to what you eat and how you live. Benefits of probiotic foods There is still a lot to discover about probiotics. Although probiotics seem promising for our health, more proper research is needed to truly confirm their effects and the best way to use them. Currently, there is mainly clarity about certain benefits of probiotic foods for digestion and the immune system . Science has so far been able to confirm these benefits of probiotic food: Healthy intestines through short-chain fatty acids - Probiotics help break down dietary fiber, producing short-chain fatty acids (SCFAs). These substances are essential for intestinal health by providing energy to intestinal cells and contributing to healthy intestinal flora.(1) Less diarrhea due to antibiotics - Taking probiotics while taking antibiotics can reduce the risk of antibiotic-induced diarrhea by 37%, especially higher doses and specific strains of probiotics, such as lactobacillus and bifidobacterium .(2) Possibly better immune response in seasonal allergies - Recent Dutch research suggests that the lactic acid bacterium Lactobacillus plantarum may have a beneficial effect on the immune response in seasonal allergies.(3) What types of probiotics are there? There are many different types of probiotic bacteria, each with unique properties that depend on the specific bacterial strain. The most common probiotic bacteria are: Bifidobacterium - Supports digestion and the immune system Lactobacillus - Helps break down lactose and contributes to healthy intestinal flora Saccharomyces boulardii - A yeast that helps reduce diarrhea and restore intestinal flora In addition, other groups of bacteria are also common, such as: Saccharomyces Streptococcus Enterococcus Escherichia Bacillus A combination of different bacteria with different properties can provide a wider range of health benefits. Broad spectrum probiotics Some supplements, known as broad-spectrum probiotics or multi-probiotics, combine multiple types of probiotics in one product. What is the difference between probiotics and prebiotics? Probiotics are products (such as supplements) and foods that contain living bacteria and have a beneficial effect on intestinal flora. Prebiotics are the nutrients that these bacteria need to multiply and function properly. Prebiotics consist mainly of fiber and certain carbohydrates that promote the development of intestinal bacteria. The best known prebiotics are: Inulin - A soluble fiber found in vegetables and the roots of plants such as chicory and Jerusalem artichoke. Fructooligosaccharides (FOS) - Also called fructans and found in, among other things, asparagus, onions, wheat and bananas. Galacto-oligosaccharides (GOS) - Also called galactans and are found in nuts and legumes. Glucans - Mainly in grains. Pectin - A carbohydrate found in fruits. Synbiotics Products containing both prebiotics and probiotics are called synbiotics. These products combine the probiotic bacteria with food for the bacteria (the prebiotics) in a single supplement. The 14 Best Probiotic Foods Most probiotic foods are fermented. This means that microorganisms, such as bacteria and yeasts, convert sugars in food into acids, gases, or alcohol. During this process, living cultures are created, such as probiotic bacteria, which contribute to your intestinal health. Regularly including probiotics in your diet can help support the balance of your gut microbiome. These are the best probiotic foods: 1. Yogurt What it is - Yogurt is fermented milk from goats, cows, or sheep. This fermentation technique was used by our ancestors to preserve milk. Today, yogurt is made by adding strains of bacteria that convert lactose into lactic acid, also called 'live cultures'. The most common strains are Lactobacillus bulgaricus and Streptococcus thermophilus . Why it's good - Yogurt contains probiotics, which can contribute to healthy gut flora. It's important to note that not all yogurt contains live probiotics; the bacteria can be killed during processing. Tip: When buying yogurt, look on the label for "contains live cultures" or specific bacteria like Lactobacillus bulgaricus and Streptococcus thermophilus. Avoid yogurts that are "pasteurized after fermentation," as this destroys the probiotic bacteria. Organic or natural yogurt often still contains active cultures. 2. Kefir What it is - Kefir is a fermented drink, rich in probiotics, made from milk (milk kefir) or a sugar-water solution (water kefir). It's made by adding kefir grains, a mix of bacteria and yeasts, to the liquid. During the fermentation process, which takes 24-48 hours, the yeasts and bacteria convert sugars into acids, alcohol and carbon dioxide, resulting in a sparkling drink. Why it's good - Kefir is rich in diverse probiotic strains, which contribute to gut health. Both types of kefir are rich in beneficial bacteria, but milk kefir's advantage is that it usually has a higher variety of probiotic strains. 3. Probiotic Green Juice What it is - Probiotic green juices are green juices made from fruits and vegetables, enriched with probiotics. This results in a powerful combination of vitamins, minerals, and beneficial bacteria in a single drink. Why it's good - The nutrients in the vegetables support the probiotics' effectiveness. Fiber from these vegetables serves as food for the beneficial bacteria in your intestines, contributing to their effectiveness. Our Probiotic Health Boost Green Juice is a great example of an effective green juice. It contains, among other things: Extracts of 25 different fruits and vegetables, superfoods, natural fibers, and powerful antioxidants Combined with the patented probiotic Lactospore®, which contains strains of bacteria that continue to form spores, so that the number of good bacteria (such as Lactobacillus) in the intestines is maintained. In addition, the enzyme complex Digeszyme® has been added, which contains enzymes that improve digestion. 4. Sauerkraut What it is - Sauerkraut is fermented white cabbage made by finely chopping it and mixing it with salt. The salt helps draw moisture out of the cabbage, creating an ideal environment for beneficial bacteria to thrive. Why it's good - These bacteria, such as Lactobacillus plantarum , convert the sugars in the cabbage into lactic acid, which gives it its characteristic sour taste and probiotic effect. In addition, sauerkraut is rich in fiber, B vitamins, vitamins C and K, iron and potassium. Tip: Choose organic, unpasteurized sauerkraut, as heating kills active bacteria. Therefore, it's best to eat it raw or uncooked in dishes like salads and mashed potatoes. 5. Tempeh What it is - Tempeh is a fermented soy product made from cooked soybeans fermented with the fungus Rhizopus oligosporus , resulting in a firm, nutty cake. In the Netherlands, it's widely eaten as a meat substitute. Why it's good - Tempeh is particularly rich in protein, fiber, B vitamins, and minerals like iron and calcium. Fermentation increases nutrient absorption and the number of beneficial bacteria, such as Lactobacillus and Bifidobacterium . Good to know: Like many other legumes, soy (the main ingredient in tempeh) contains phytic acid, a substance that can hinder the absorption of minerals like iron and calcium. However, fermentation breaks down phytic acid, meaning you can get more nutrients from fermented foods. 6. Kimchi What it is - Kimchi is a traditional Korean fermented vegetable dish, usually made with napa cabbage and radish, and flavored with spices such as chili pepper, garlic, and ginger. Why it's good - Kimchi is rich in vitamins, fiber, and probiotic bacteria such as Lactobacillus, Leuconostoc, and Weissella . The combination of various vegetables and herbs gives kimchi unique benefits with a variety of probiotic strains. Scientific studies confirm the beneficial effects of kimchi on intestinal health.(4) 7. Miso What it is - Miso is a traditional Japanese fermented product made from soybeans, salt, and a mold called Aspergillus oryzae , which initiates fermentation. Sometimes other ingredients such as rice, barley, or seaweed are added. The result is a paste that is often used in soups, sauces, and other dishes. Why it's good - Miso undergoes a lengthy fermentation process involving various microorganisms, resulting in a broad spectrum of probiotic strains. However, the fungus Aspergillus oryzae , also known as Koji mold, plays the main role. This fungus produces enzymes that help break down proteins and carbohydrates, thus supporting nutrient absorption. (5) 8. Pickles What it is - Gherkins are fermented cucumbers that are often preserved in a mixture of water, salt, and vinegar, and sometimes herbs and spices. Why it's good - During the fermentation process, natural lactic acid bacteria, such as Lactobacillus , convert the sugar molecule in the cucumber into lactic acid. In this way, pickles can contribute to your gut health. 9. Kombucha What it is - Kombucha is a fermented tea made with sugar and a symbiotic culture of bacteria and yeast, often referred to as a SCOBY (Symbiotic Culture of Bacteria and Yeast). The result is a light, sweet-tart, and fizzy drink. During the fermentation process, the SCOBY converts the sugars in the tea into acids, gases, and other compounds. As a result, the drink itself contains almost no sugar! Why it's good - The health benefits of kombucha likely result from both the tea itself and the compounds produced during fermentation. Especially when made from green tea, kombucha contains many antioxidants that help fight free radicals in the body. Recent research has discovered as many as 34 genera and 200 previously undescribed species of bacteria in kombucha, including Acetobacter , Komagataeibacter , and Starmerella , which may support gut health.(6) 10. Buttermilk What it is - Buttermilk is a fermented milk drink made as a byproduct of churning cream to make butter. It has a light, refreshing flavor and a creamy texture. Why it's good - Buttermilk contains several beneficial strains of bacteria, mainly lactic acid bacteria such as Lactococcus lactis and Lactobacillus acidophilus . These bacteria help ferment the milk, converting lactose into lactic acid. This often makes buttermilk easier to digest than regular milk. Tip: Look for buttermilk with active cultures like Lactobacillus or Lactococcus for maximum probiotic benefits, and preferably go for organic buttermilk. 11. Natto What it is - Natto is a traditional Japanese dish made from fermented soybeans. Because of its slimy texture and strong, earthy flavor, many people find natto unpalatable. Why it's good - Natto is a nutrient-rich food that contains plenty of protein, vitamins, and minerals. During the fermentation process, which is carried out by the bacteria strain Bacillus subtilis , antinutrients are broken down. Antinutrients are substances that can interfere with your body's absorption of nutrients. By reducing these, your body can more easily absorb the valuable nutrients in natto. 12. Some raw milk cheeses What it is - Cheeses made from unpasteurized milk that contain live cultures. Why it's good - Most raw milk cheeses that have been fermented for longer periods contain beneficial bacterial strains. But it's good to know that the types and numbers of bacteria can vary from cheese to cheese, especially those with a short fermentation period. These cheeses often have fewer bacteria because there was less time to develop different strains. Older cheeses usually have a higher content of probiotic bacteria. Note: Therefore, check the label and look for terms like "contains live cultures" or "probiotics." And remember to eat probiotic cheeses in moderation, as they are high in fat and calories. 13. Whey (indirect probiotic) What it is - Whey is a liquid left over after cheesemaking. It's created when milk is curdled, separating the solids (curds) from the liquid (whey). Why it's good - Whey itself usually does not contain live probiotic cultures, but it may contain probiotics if it is derived from raw milk or if probiotic bacteria have been added during the fermentation process. Whey is sometimes used as a base for probiotic supplements or drinks, to which live cultures are added. So, while whey itself isn't always prebiotic, it can form a basis for probiotic products if treated properly. 14. Tamari (indirect probiotic) What it is - Tamari is a Japanese soy sauce made from fermented soybeans, water, and sometimes salt. Unlike regular soy sauce, which often contains wheat, tamari is usually gluten-free. The fermentation process that tamari undergoes is promoted by specific fungi and bacteria, which can contribute to the development of a rich, umami flavor. Why it's good - Although Tamari is not specifically rich in live probiotic cultures, it does contain enzymes and amino acids that can support digestion. When to take probiotics? When you take a probiotic supplement in addition to probiotic food, it is important not to take it during or immediately after a meal . They then remain in the stomach longer and therefore work less effectively. Take a probiotic supplement preferably: In the morning on an empty stomach In the evening before going to bed With water (not with other drinks) Possible side effects Although probiotic use is generally safe, some people may experience mild side effects, such as: Slight gas formation A bloated feeling Fortunately, these side effects are not common. If you experience these symptoms, stop taking probiotics and consider trying a different product with a different composition of bacterial strains. Questions about probiotics What is probiotic food? Foods with live beneficial bacteria, such as yogurt, kefir and sauerkraut, that support your gut health. Which foods are rich in probiotics? Think yogurt, kefir, kombucha, tempeh, miso, kimchi and fermented vegetables. How does probiotic food help my intestines? It replenishes good bacteria, improves digestion and strengthens your immune system. Can I eat probiotic foods daily? Yes, daily use is safe and may even be beneficial for healthy gut flora. Are there side effects of probiotic foods? Sometimes mild symptoms such as gas or bloating, especially at the beginning. Are probiotic foods different from supplements? Yes, food provides probiotics through natural sources, often with added nutrients; supplements are more concentrated. Do probiotic foods help with specific complaints? Yes, it can reduce diarrhea, constipation and bloating, especially after antibiotics. Ebrina van der Bijl Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle. Read more Sources used Markowiak-Kopeć, P., & Śliżewska, K. (2020). The Effect of Probiotics on the Production of Short-Chain Fatty Acids by Human Intestinal Microbiome. Nutrients , 12 (4), 1107. https://doi.org/10.3390/nu12041107 Goodman, C., Keating, G., Georgousopoulou, E., Hespe, C., & Levett, K. (2021). Probiotics for the prevention of antibiotic-associated diarrhea: a systematic review and meta-analysis. BMJ Open , 11 (8), e043054. https://doi.org/10.1136/bmjopen-2020-043054 Snel, J., Vissers, YM, Smit, BA, Jongen, JMJ, Van Der Meulen, ET, Zwijsen, R., Ruinemans‐Koerts, J., Jansen, APH, Kleerebezem, M., & Savelkoul, HFJ (2010). Strain‐specific immunomodulatory effects of Lactobacillus plantarum strains on birch‐pollen‐allergic subjects out of season. Clinical & Experimental Allergy , 41 (2), 232–242. https://doi.org/10.1111/j.1365-2222.2010.03650.x Song, E., Ang, L., Lee, H. W., Kim, M., Kim, Y. J., Jang, D., & Lee, M. S. (2023). Effects of kimchi on human health: a scoping review of randomized controlled trials. Journal Of Ethnic Foods, 10(1). https://doi.org/10.1186/s42779-023-00173-8 Daba, GM, Mostafa, FA, & Elkhateeb, WA (nd). The ancient koji mold (Aspergillus oryzae) as a modern biotechnological tool. Bioresources And Bioprocessing, 8(1). https://doi.org/10.1186/s40643-021-00408-z Kaashyap, M., Cohen, M., & Mantri, N. (2021). Microbial Diversity and Characteristics of Kombucha as Revealed by Metagenomic and Physicochemical Analysis. Nutrients, 13(12), 4446. https://doi.org/10.3390/nu13124446
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Gezonder eten: 4 makkelijke manieren voor elke dag
Je wilt gezonder eten, maar aan het eind van de dag wint gemak het vaak van je goede intenties. Niet omdat je het niet wilt, maar omdat je omgeving het je lastig maakt. Herkenbaar? Door slim in te kopen, je keuken goed in te richten en koken leuker te maken, kun je jezelf een handje helpen. Dit zijn vier praktische manieren om dat vandaag al te doen. Door geen ultra-bewerkte voeding standaard in huis te halen en verleidelijke snacks uit het zicht te houden, verklein je de kans dat gemak je gezonde eetvoornemens ondermijnt. Met een basisvoorraad van houdbare, voedzame producten zoals groenten, peulvruchten, volle granen en eiwitten wordt gezond koken eenvoudiger, zelfs op drukke of vermoeiende dagen. Nieuwe recepten en de 80/20-regel maken gezond eten leuker en haalbaar: je eet vooral volwaardig, maar houdt bewust ruimte voor genietmomenten zonder streng dieetgevoel. Inhoudsopgave 1. Haal geen troep (ultra-bewerkte voeding) in huis Waarom dit werkt 2. Zorg dat je voldoende gezonde ingrediënten altijd op voorraad hebt 3. Maak koken leuker met nieuwe recepten 4. Eet volgens de 80/20-regel Veelgestelde vragen 1. Haal geen troep (ultra-bewerkte voeding) in huis Ik merk het bij mezelf ook: als er ‘troep’ in huis is, eet ik het op. Niet uit zwakte, maar omdat het zo ontworpen is. Ultra-bewerkte voeding is gemaakt om makkelijk, aantrekkelijk en snel te zijn, precies wat je brein prettig vindt na een lange dag. Gelukkig werkt het andersom net zo goed: wat er niet is, kun je ook niet opeten. Koop het alleen bewust op een gepland moment, en niet ‘voor de zekerheid’ om in huis te hebben. Ultra-bewerkte voeding herken je vaak aan een lange ingrediëntenlijst met toevoegingen, aroma’s en bewerkingen. Denk aan kant-en-klare snacks, zoete tussendoortjes en sterk bewerkte maaltijden. Waarom dit werkt Een recente overzichtsstudie in The Lancet (2025) bundelt tientallen jaren onderzoek naar ultra-bewerkte voeding. De auteurs laten zien dat het probleem bij dit soort voeding niet alleen zit in suiker, zout of vet, maar vooral in hoe deze producten ons eetgedrag sturen: ze zijn ontworpen om makkelijk te eten en verdringen daardoor voedzamere keuzes. Minder ultra-bewerkte voeding eten is daarom een logische en effectieve eerste stap richting een gezonder eetpatroon (1). Persoonlijke tip: geen snacks in het zicht. Wat je ziet, wil je. 2. Zorg dat je voldoende gezonde ingrediënten altijd op voorraad hebt Wat je in huis hebt, bepaalt vaak wat je eet, zeker op momenten dat je moe bent of weinig tijd hebt. Door een vaste basis aan gezonde ingrediënten op voorraad te houden, wordt gezond eten de makkelijke keuze. (2) Je hoeft dan minder te vertrouwen op wilskracht, maar laat je omgeving voor je werken. Denk aan: diepvriesgroenten verse groenten die lang houdbaar zijn fruit (vers of diepvries) eieren peulvruchten in pot of blik (linzen, kikkererwten, bonen) volkorenrijst -of pasta quinoa havermout noten en zaden vis in blik (sardines, makreel, zalm) zuivel of plantaardige alternatieven tofu of tempeh Zo kun je vrijwel altijd iets voedzaams samenstellen, zelfs op dagen waarop koken het laatste is waar je zin in hebt. Persoonlijke tip: ik zorg dat mijn koelkast en voorraadkast compleet en betrouwbaar zijn, dat voorkomt last-minute keuzes waar ik later spijt van krijg. 3. Maak koken leuker met nieuwe recepten Wat eten we vanavond? Het is een van de meest gestelde vragen in huis en tegelijk een mooie kans om koken weer leuk en inspirerend te maken. Door nieuwe recepten te proberen, doorbreek je de sleur en ontdek je smaken en combinaties waar je anders misschien niet zo snel voor zou kiezen. Zelf merk ik dat mijn motivatie om te koken meteen toeneemt als ik iets nieuws op het menu zet. Niet ingewikkeld of perfect, maar gewoon iets anders dan de standaard. Dat maakt koken minder een ‘moetje’ en meer een moment voor jezelf (of samen). Persoonlijke tip: zelf gebruik ik het Eatertainment-platform als vast startpunt van mijn week. Je plant er makkelijk je weekmenu, vindt er leuke recepten en dagelijks een tip voor een verrassende maaltijd. Extra handig is dat je vanuit daar ook meteen al je ingrediënten kunt bestellen, dat scheelt keuzestress en maakt koken weer leuk. 4. Eet volgens de 80/20-regel Het idee is simpel: je eet 80% van de tijd voedzaam en gevarieerd, en laat 20% ruimte voor minder gezonde, maar lekkere keuzes. Zonder schuldgevoel. Zo werkt het: De 80%: onbewerkte, voedzame producten zoals groenten, fruit, volle granen, peulvruchten, magere eiwitten en gezonde vetten. De 20%: bewust genieten van iets extra’s, zoals chocolade, een wijntje of chips, omdat je gezonde basis dit goed opvangt. Geen dieet, maar een leefstijl die draait om balans en volhouden. (3) Veelgestelde vragen Hoe kan ik gezonder eten zonder ingewikkelde recepten? Kies minder ultrabewerkte producten en zorg voor een vaste basis aan gezonde ingrediënten. Maak simpele maaltijden met groenten, volkoren graanproducten en een bron van eiwit. Hoe herken ik ultrabewerkte voeding in de supermarkt? Let op lange ingrediëntenlijsten met veel toevoegingen en aroma's. Voorbeelden zijn kant en klare snacks, zoete tussendoortjes en sterk bewerkte maaltijden. Welke gezonde basisproducten zijn handig om altijd in huis te hebben? Denk aan diepvriesgroente, lang houdbare groente, fruit, peulvruchten in pot of blik, volkoren rijst of pasta, havermout, noten, zaden, eieren, vis in blik en tofu. Wat kan ik doen als ik aan het einde van de dag geen energie heb om te koken? Zorg voor eenvoudige voorraadmaaltijden met diepvriesgroente en peulvruchten. Plan een paar standaardgerechten die je snel kunt bereiden zonder veel nadenken. Hoe maak ik gezond koken leuker? Probeer regelmatig nieuwe recepten en keukens uit. Zie koken als een moment voor jezelf of samen, in plaats van een taak die snel af moet. Wat is de 80 20 regel voor voeding precies? Ongeveer tachtig procent van wat je eet bestaat uit voedzame basisproducten. De overige twintig procent gebruik je om bewust te genieten van iets extra's. Is het erg als ik soms toch snaai tussendoor? Af en toe snaaien past binnen een gebalanceerd eetpatroon. Belangrijker is dat je dagelijkse basis vooral uit onbewerkte, voedzame producten bestaat. Hoe voorkom ik dat ik alles opeet zodra ik snacks in huis heb? Koop snacks alleen bewust en niet als vaste voorraad. Bewaar ze uit het zicht en kies liever kleine verpakkingen dan grote voorraden. Ebrina van der Bijl Ebrina is voedingsdeskundige met een diepe toewijding aan gezonde voeding en een duurzame levensstijl, gevestigd in het prachtige Portugal. Haar passie voor natuurlijke en biologische producten vormt de kern van haar werk. Met een achtergrond in Voeding & Diëtetiek en ervaring in productontwikkeling en tekstschrijven, vertaalt ze complexe wetenschappelijke informatie naar praktische adviezen voor een gebalanceerde levensstijl. Lees meer Gebruikte bronnen Monteiro, C. A., Louzada, M. L., Steele-Martinez, E., Cannon, G., Andrade, G. C., Baker, P., Bes-Rastrollo, M., Bonaccio, M., Gearhardt, A. N., Khandpur, N., Kolby, M., Levy, R. B., Machado, P. P., Moubarac, J., Rezende, L. F. M., Rivera, J. A., Scrinis, G., Srour, B., Swinburn, B., & Touvier, M. (2025). Ultra-processed foods and human health: the main thesis and the evidence. The Lancet. https://doi.org/10.1016/s0140-6736(25)01565-x Langfield, T., Marty, L., Inns, M., Jones, A., & Robinson, E. (2023). Healthier diets for all? A systematic review and meta‐analysis examining socioeconomic equity of the effect of increasing availability of healthier foods on food choice and energy intake. Obesity Reviews, 24(6), e13565. https://doi.org/10.1111/obr.13565 Wang, D., Benito, P. J., Rubio‐Arias, J. Á., Ramos‐Campo, D. J., & Rojo‐Tirado, M. A. (2024). Exploring factors of adherence to weight loss interventions in population with overweight/obesity: an umbrella review. Obesity Reviews, 25(9), e13783. https://doi.org/10.1111/obr.13783
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The 10 best vegetables to make a smoothie from
There's a good chance you're not eating enough vegetables. You might not like the taste, the texture, or you might simply forget about them. These could all be reasons. You should actually eat at least 250 grams of vegetables per day. Research shows that only 25% of all Dutch people meet this requirement! If you don't like the taste, you can try a different approach If you don't like the texture, you can simply make a very healthy green smoothie! But which vegetables are the healthiest and best to make a smoothie with, so you still get your daily dose of vegetables? I'll explain it to you in this blog post! You can easily eat more vegetables through smoothies, such as carrots, beets, spinach, broccoli, parsley, cucumber and celery. These vegetables contain essential nutrients such as vitamins, antioxidants and nitrates, which support blood pressure, digestion and resistance, among other things. With HealthBoost Green Juice you combine 27 types of fruits and vegetables, plus enzymes, algae, probiotics and fiber in one smoothie. Table of contents 1- Carrots 2- Beets 3 - Spinach 4 - Broccoli 5 - Parsley 6 - Cucumber 7 - Celery 8 - Tomatoes 9 - Wheatgrass 10 - Kale Health Boost Frequently Asked Questions 1- Carrots Carrots have a slightly sweet flavor and a wealth of healthy nutrients, making them perfect for a healthy smoothie. They're low in calories and packed with vitamin A, biotin , and potassium. They're also packed with carotenoids like beta-carotene, lycopene, alpha-carotene, and lutein. These are plant pigments that act as powerful antioxidants in your body. In short, very healthy! Because carrot juice is so sweet, it pairs well with other commonly juiced fruits and vegetables, such as citrus fruits, ginger, and beets. 2- Beets Besides their beautiful color, beets also add a whole host of health benefits to your daily smoothie. They contain high levels of manganese, potassium, and folic acid. They are also packed with nitrates, a type of natural plant compound with powerful, diverse health benefits. Research has shown that beetroot juice is good for your blood pressure, athletic performance, and mental performance. Not only are beets themselves a delicious addition to your smoothie, but their leafy green tops (called beet greens) are also very nutritious and can be juiced as well. 3 - Spinach Spinach is a green leafy vegetable that gives a mild, fresh flavor to your smoothie. It's high in vitamin C and vitamin A. It also contains many antioxidants like quercetin, kaempferol, and lutein. It's also packed with nitrates, which offer various health benefits. Spinach is a great addition to your daily smoothie. 4 - Broccoli Broccoli is a cruciferous vegetable that is packed with substances that have a positive effect on your health. It's primarily a source of important micronutrients like potassium, vitamin A, vitamin C, and vitamin B6. It also contains a lot of kaempferol, a powerful antioxidant. You can juice broccoli stalks and heads for a highly nutritious addition to your smoothie. Did you know that broccoli is in the top 10 vegetables with the highest vitamin C content? Vitamin C has numerous benefits for the body. 5 - Parsley Parsley is best known as a tasty herb. But… it's also a great vegetable to use in your smoothie. It's packed with vitamin A, vitamin K, and vitamin C. These vitamins are responsible for several health benefits! It's also rich in antioxidants. Super healthy! 6 - Cucumber Cucumbers are largely water, making them perfect for your smoothie. They're low in calories yet high in potassium, manganese, and vitamins K and C. Adding them to your smoothie helps you stay hydrated. This is crucial for digestion, kidney function, weight management, and physical performance. 7 - Celery Celery juice is an increasingly popular addition to smoothies. It contains a lot of vitamin A, vitamin K and vitamin C. It also contains many antioxidants such as kaempferol, caffeic acid and ferulic acid. Research has shown that celery extract is good for your blood pressure, heart health, and lowering your triglyceride and cholesterol levels. Celery combines perfectly with lemon juice, apple juice, ginger juice, and leafy greens for a delicious drink. 8 - Tomatoes Tomatoes are ideal for making a delicious smoothie, because they contain many nutrients and few calories. Tomatoes are packed with essential nutrients like vitamin C, potassium, and folate. They're also rich in lycopene, a powerful antioxidant. Combine tomatoes with celery, cucumber, and parsley for a refreshing, healthy smoothie. 9 - Wheatgrass Wheatgrass is an edible grass that is also known as one of the most popular vegetables for a delicious, healthy smoothie. It's very nutritious and packed with iron, phosphorus, magnesium, and copper. It also contains 17 different amino acids, the building blocks of proteins. It's also high in chlorophyll, a natural plant pigment that's also a powerful antioxidant. In short, truly super healthy! Wheatgrass can be eaten as is or added to your super healthy smoothie. 10 - Kale Kale is a versatile leafy green with a mild flavor that pairs well with other fruits and vegetables in juices. It is packed with several important nutrients such as vitamin A, vitamin C and vitamin K. It also contains many antioxidants, including beta-carotene Kale is therefore very suitable as an addition to your daily smoothie. Health Boost HealthBoost Green Juice is a delicious superfood smoothie in powder form. It's specially formulated to support optimal health in a natural, tasty, and fast way. This delicious green smoothie contains superfoods, 27 types of fruits and vegetables, enzymes, algae, probiotics, and a generous dose of fiber. Never before has such a complete supplement been available, packed with so many vital nutrients, yet also incredibly delicious and containing only 25 calories per serving. This green smoothie is composed of only plant-based ingredients, making it perfect for combining with a vegetarian or vegan lifestyle! Lars Keijzers Lars is a biobased chemist with an insatiable interest in nutrition and science. He also enjoys exploring personal development and can be found regularly at the local gym. Read more
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