Die besten Lebensmittel: Erfolgreiche Ernährungsmuster zum Muskelaufbau, Fitness & Abnehmen – Literaturverzeichnis

Ausgewertete Studien

• Dennis A. Savaino & Robert W. Hutkins (2021): Yogurt, cultured fermented milk, and health: a systematic review, in: Nutrition Reviews 79/5, S. 599–614.
• Elizabeth A. Miles & Philip C. Calder (2021): Effects of Citrus Fruit Juices and Their Bioactive Components on Inflammation and Immunity: A Narrative Review, in: Frontiers in Immunology.
• Hanan A. Alfawaz et al. (2022): Awareness, Knowledge and Attitude towards ‚Superfood‘ Kale and Its Health Benefits among Arab Adults, in: Nutrients 14/2, S. 245.
• Naiman A. Khan et al. (2021): Avocado Consumption, Abdominal Adiposity, and Oral Glucose Tolerance Among Persons with Overweight and Obesity, in: The Journal of Nutrition 151/9, S. 2513–2521.
• Philip A. Sapp et al. (2022): Peanuts or an Isocaloric Lower Fat, Higher Carbohydrate Nighttime Snack Have Similar Effects on Fasting Glucose in Adults with Elevated Fasting Glucose Concentrations: a 6-Week Randomized Crossover Trial, in: The Journal of Nutrition 152/1, S. 153–162.
• Ángel Abellán et al. (2019): Sorting out the Value of Cruciferous Sprouts as Sources of Bioactive Compounds for Nutrition and Health, in: Nutrients 11/2, S. 429.
• Hazal Akyol et al. (2016): Phenolic Compounds in the Potato and Its Byproducts: An Overview, in: International Journal of Molecular Sciences 17/6, S. 835.
• Melissa Anne Fernandez & André Marette (2017): Potential Health Benefits of Combining Yogurt and Fruits Based on Their Probiotic and Prebiotic Properties, in: Advances Nutrition 8/1, S. 155S–164S.
• Muhammad Arif Najmi Khairuddin et al. (2021): Gluten-Free Cereal Products and Beverages: A Review of Their Health Benefits in the Last Five Years, in: Foods 10/11, S 2523.
• Dagfinn Aune et al. (2016): Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies, in: BMJ.
• Gayatrhi Balakrishnan & Renée Goodrich Schneider (2022): The Role of Amaranth, Quinoa, and Millets for the Development of Healthy, Sustainable Food Products-A Concise Review, in: Foods 11/16, S. 2442.
• Maria Batool et al. (2022): Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.), in: Plants 11/11, S. 1394.
• Nathalie Bergeron et al. (2019): Effects of red meat, white meat, and nonmeat protein sources on atherogenic lipoprotein measures in the context of low compared with high saturated fat intake: a randomized controlled trial, in: The American Journal of Clinical Nutrition 110/1, S. 24–33.
• Bo Zhang et al. (2020): Fish Consumption and Coronary Heart Disease: A Meta-Analysis, in: Nutrients 12/8, S. 2278.
• Jean-Frédéric Brun u. a. (2018): Purified Egg Protein Supplementation Has Beneficial Effects on Body Composition, Metabolism and Eating Behavior and Results in a More Sustained Weight Loss than Low Fat Diet. In: Integrative Obesity and Diabetes.
• Susanna C. Larsson et al. (2018): Nut consumption and incidence of seven cardiovascular diseases, in: BMJ Journals 104/19, S. 1615–1620.
• Tayler C. Wallace et al. (2016): The Nutritional Value and Health Benefits of Chickpeas and Hummus, in: Nutrients 8/12, S. 766.
• Cynthia Chatterjee et al. (2018): Soybean Bioactive Peptides and Their Functional Properties, in: Nutrients 10/9, S. 1211.
• Abha Chauhan & Ved Chauhan (2020): Beneficial Effects of Walnuts on Cognition and Brain Health, in: Nutrients 12/2, S. 550.
• Benoit Crevier et al. (2017): Short communication: Production of cottage cheese fortified with vitamin D, in: Journal of Dairy Sciences 100/7, S. 5212–5216.
• Eszter Csikós et al. (2021): Treatment of Benign Prostatic Hyperplasia by Natural Drugs, in: Molecules 26/23, S. 7141.
• Justin D. Roberts et al. (2015): The effect of a decaffeinated green tea extract formula on fat oxidation, body composition and exercise performance, in: Journal of the International Society of Sports Nutrition 12/1, S. 1.
• Lauren E. Theodore et al. (2021): Nut Consumption for Cognitive Performance: A Systematic Review, in: Advances in Nutrition 12/3, S. 777–792.
• J. Eales et al. (2016): Is consuming yoghurt associated with weight management outcomes? Results from a systematic review, in: International Journal of Obesity 40/5, S. 731–746.
• Mauritz F. Herselmann et al. (2022): The Effects of Walnuts and Academic Stress on Mental Health, General Well-Being and the Gut Microbiota in a Sample of University Students: A Randomised Clinical Trial, in: Nutrients 14/22, S. 4776.
• Renalison Farias-Pereira u. a. (2019): Mechanisms of Action of Coffee Bioactive Components on Lipid Metabolism. In: Food Science and Biotechnology 28/5, S. 1287–1296.
• Alyssa Francavilla & Iris J. Joye (2020): Anthocyanins in Whole Grain Cereals and Their Potential Effect on Health, in: Nutrients 12/10, S. 2922.
• Maria G. Leichtweis et al. (2022): Biological Activity of Pumpkin Byproducts: Antimicrobial and Antioxidant Properties, in: Molecules 27/23, S. 8366.
• Gianluca Rizzo & Luciana Baroni (2018): Soy, Soy Foods and Their Role in Vegetarian Diets, in: Nutrients 10/1, S. 43.
• Carlotta Giromini & D. Ian Givens (2022): Benefits and Risks Associated with Meat Consumption during Key Life Processes and in Relation to the Risk of Chronic Diseases, in: Foods 11/14, S. 2063.
• Neus González et al. (2020): Meat consumption: Which are the current global risks? A review of recent (2010-2020) evidences, in: Food Research International.
• Rávila Graziany Machado de Souza et al. (2017): Nuts and Human Health Outcomes: A Systematic Review, in: 9/12, S. 1311.
• Jozo Grgic u. a. (2018): Effects of Caffeine Intake on Muscle Strength and Power: A Systematic Review And Meta-Analysis. In: The International Society of Sports Nutrition 15.
• Fernanda Guilherme do Prado (Hg.) (2022): Fermented Soy Products and Their Potential Health Benefits: A Review, in: Microorganisms 10/8, S. 1606.
• Yun-Ying Hou et al. (2018): A Randomized Controlled Trial to Compare the Effect of Peanuts and Almonds on the Cardio-Metabolic and Inflammatory Parameters in Patients with Type 2 Diabetes Mellitus, in: Nutrients 10/11, S. 1565.
• M. Iftikhar Hussain et al. (2021): Botany, Nutritional Value, Phytochemical Composition and Biological Activities of Quinoa, in: Plants 10/11, S. 2258.
• Caroline Ivanne Le Roy et al. (2022): Yoghurt consumption is associated with changes in the composition of the human gut microbiome and metabolome, in: BMC Microbiology 22/1, S. 39.
• Evan J. Reister & Heather J. Leidy (2020): An Afternoon Hummus Snack Affects Diet Quality, Appetite, and Glycemic Control in Healthy Adults, in: The Journal of Nutrition 150/8, S. 2214–2222.
• Evan J. Reister et al. (2020): The Benefits of Including Hummus and Hummus Ingredients into the American Diet to Promote Diet Quality and Health: A Comprehensive Review, in: Nutrients 12/12, S. 3678.
• Jinnie J. Rhee et al. (2017): Fish Consumption, Omega-3 Fatty Acids, and Risk of Cardiovascular Disease, in: American Journal of Preventive Medicine 52/1, S. 10–19.
• Wendy J. Dahl et al. (2012): Review of the health benefits of peas (Pisum sativum L.), in: British Journal of Nutrition 108/S1, S. 3–10.
• Deep Jyoti Bhuyan et al. (2019): The Odyssey of Bioactive Compounds in Avocado ( Persea americana) and Their Health Benefits, in: Antioxidants 8/10, S. 426.
• Kiyoko Kaneko et al. (2014): Total Purine and Purine Base Content of Common Foodstuffs for Facilitating Nutritional Therapy for Gout and Hyperuricemia, in: Biological and Pharmaceutical Bulletin 37/5, S. 709–721.
• Joanna Kapusta-Duch et al. (2012): The beneficial effects of Brassica vegetables on human health, in: Roczniki Panstwowego Zakladu Higieny 63/4, S. 389–395.
• Seong-Ah Kim et al. (2021): Coffee Consumption and the Risk of All-Cause and Cause-Specific Mortality in the Korean Population, in: Journal of the Academy of Nutrition and Dietetics 121/11, S. 2221–2232.
• Yoshimi Kishimoto et al. (2016): Potential Anti-Atherosclerotic Properties of Astaxanthin, in: Marine Drugs 14/2, S. 35.
• Maša Knez Hrnčič et al. (2019): Chia Seeds (Salvia hispanica L.): An Overview-Phytochemical Profile, Isolation Methods, and Application, in: Molecules 25/1, S. 11.
• Mark L. Dreher & Adrienne J. Davenport (2013): Hass avocado composition and potential health effects, in: Critical Reviews in Food Science and Nutrition 53/7, S. 738–750.
• Mark L. Dreher et al. (2021): A Comprehensive Review of Hass Avocado Clinical Trials, Observational Studies, and Biological Mechanisms, in: Nutrients 13/12
• Ariel Lee u. a. (2019): Coffee Intake and Obesity: A Meta-Analysis. In: Nutrients 11/6, S. 1274.
• Rongrong Li et al. (2018): Dietary factors and risk of gout and hyperuricemia: a meta-analysis and systematic review, in: Asia Pacific Journal of Clinical Nutrition 27/6, S. 1344–1356.
• Marta Lonnie u. a. (2020): Exploring Health-Promoting Attributes of Plant Proteins as a Functional Ingredient for the Food Sector: A Systematic Review of Human Interventional Studies. In: Nutrients 12/8, S. 2291.
• Tsong-Ming Lu u. a. (2019): Effect of a Balanced Nutrition Meal Replacement Diet with Altered Macromolecular Composition Along with Caloric Restriction on Body Weight Control. In: Food & Function 10/6, S. 3581–3588.
• Roberta Lupoli et al. (2021): White Meat Consumption, All-Cause Mortality, and Cardiovascular Events: A Meta-Analysis of Prospective Cohort Studies, in: Nutrients 13/2, S. 676.
• A. M. Salter (2018): The effects of meat consumption on global health, in: Revue Scientifique et Technique 37/1, S. 47–55.
• Ayman M. Mahmoud et al. (2019): Beneficial Effects of Citrus Flavonoids on Cardiovascular and Metabolic Health, in: Oxidative Medicine and Cellular Longevity.
• Jose M. Miranda et al. (2015): Egg and egg-derived foods: effects on human health and use as functional foods, in: Nutrients 7/1, S. 706–729.
• Vera Mageney et al. (2017): A Guide to the Variability of Flavonoids in Brassica oleracea, in: Molecules 22/2, S. 252.
• Edele Mancini et al. (2017): Green tea effects on cognition, mood and human brain function: A systematic review, in: Pythomedicine 34, S. 26–37.
• Henrich Munch Roager et al. (2019): Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome: a randomised cross-over trial, in: Gut 68/1, S. 83–93.
• Claudia Musial et al. (2020): Beneficial Properties of Green Tea Catechins, in: International Journal of Molecular Sciences 21/5, S. 1744.
• Shiho Nakai et al. (2020): Health Promotion Effects of Soy Isoflavones, in: Journal of Nutritional Sciences and Vitaminology 66/6, S. 502–507.
• Md. Niamat Hossain et al. (2022): Characterization of anti-proliferative and anti-oxidant effects of nano-sized vesicles from Brassica oleracea L. (Broccoli), in: Scientific Reports 12/1, S. 14362.
• Carlos O. Mendivil (2021): Fish Consumption: A Review of Its Effects on Metabolic and Hormonal Health, in: Nutrition and Metabolic Insights.
• Simon Okomo Aloo et al. (2021): Edible Plant Sprouts: Health Benefits, Trends, and Opportunities for Novel Exploration, in: Nutrients 13/8, S. 2882.
• Jacqueline P. Barsby et al. (2021): Nutritional properties of selected superfood extracts and their potential health benefits, in: PeerJ.
• Magnus P. Borres et al. (2022): Recent advances in diagnosing and managing nut allergies with focus on hazelnuts, walnuts, and cashew nuts, in: World Allergy Organization Journal 15/4, S. 100641.
• Amrit Pal Kaur et al. (2021): Plant Prebiotics and Their Role in the Amelioration of Diseases, in: Biomolecules 11/3, S. 440.
• John Parker et al. (2018): Therapeutic Perspectives on Chia Seed and Its Oil: A Review, in: Planta Medica 84/9–10, S. 606–612.
• David Planes-Muñoz et al. (2021): Effect of Gazpacho, Hummus and Ajoblanco on Satiety and Appetite in Adult Humans: A Randomised Crossover Study, in: Foods 10/3, S. 606.
• Nirmala Prasadi V. P. & Irish J. Joye (2020): Dietary Fibre from Whole Grains and Their Benefits on Metabolic Health, in: Nutrients 12/10, S. 3045.
• Aline R. Conceição et al. (2022): Can avocado intake improve weight loss in adults with excess weight? A systematic review and meta-analysis of randomized controlled trials, in: Nutrition Research 102, S. 45–58.
• Seong Rae Kim et al. (2019): Effect of Red, Processed, and White Meat Consumption on the Risk of Gastric Cancer: An Overall and Dose⁻Response Meta-Analysis, in: Nutrients 11/4, S. 826.
• Haroon Rasheed et al. (2022): Genetic Diversity and Health Properties of Polyphenols in Potato, in: Antioxidants 11/4, S. 603.
• Sophie Réhault-Godbert et al. (2019): The Golden Egg: Nutritional Value, Bioactivities, and Emerging Benefits for Human Health, in: Nutrients 11/3, S. 684.
• Emilio Ros et al. (2021): Nuts: Natural Pleiotropic Nutraceuticals, in: Nutrients 13/9, S. 3269.
• Lorena S. Pacheco et al. (2022): Avocado Consumption and Risk of Cardiovascular Disease in US Adults, in: Journal of the American Heart Association 11/7.
• Nanci S. Guest u. a. (2021): International Society of Sports Nutrition Position Stand: Caffeine and Exercise Performance. In: Journal of the International Society of Sports Nutrition 18.
• Venkata Sai Sagili et al. (2022): The Glycemic Index and Human Health with an Emphasis on Potatoes, in: Foods 11/15, S. 2302.
• Shênia Santos Monteiro et al. (2022): Probiotics in Citrus Fruits Products: Health Benefits and Future Trends for the Production of Functional Foods-A Bibliometric Review, in: Foods 11/9, S. 1299.
• Barbara Stachowiak & Piotr Szulc (2021): Astaxanthin for the Food Industry, in: Molecules 26/9, S. 2666.
• Michihiro Sugano & Ryosuke Matsuoka (2021): Nutritional Viewpoints on Eggs and Cholesterol, in: Foods 10/3, S. 494.
• Bing Tan et al. (2022): Recent Studies on Protective Effects of Walnuts against Neuroinflammation, in: Nutrients 14/20, S. 4360.
• Mar Valero-Vello et al. (2021): Searching for the Antioxidant, Anti-Inflammatory, and Neuroprotective Potential of Natural Food and Nutritional Supplements for Ocular Health in the Mediterranean Population, in: Foods 10/6, S. 1231.
• Stephan van Vliet u. a. (2017): Consumption of Whole Eggs Promotes Greater Stimulation of Postexercise Muscle Protein Synthesis than Consumption of Isonitrogenous Amounts of Egg Whites in Young Men. In: The American Journal of Clinical Nutrition 106/6, S. 1401–1412.
• A. Wolk (2017): Potential health hazards of eating red meat, in: Journal of Internal Medicine 281/2, S. 106–122.
• Kazuo Yamagata & Yukio Yamori (2021): Potential Effects of Soy Isoflavones on the Prevention of Metabolic Syndrome, in: Molecules 26/19, S. 5863.
• Zubda Yaqoob et al. (2021): Mechanistic role of astaxanthin derived from shrimp against certain metabolic disorders, in: Food Science & Nutrition 10/1, S. 12–20.
• Yuanming Zhang et al. (2018): Potatoes Consumption and Risk of Type 2 Diabetes: A Meta-analysis, in: Iranian Journal of Public Health 47/11, S. 1627–1635.
• Hailiang Zhao et al. (2023): Fish Consumption in Multiple Health Outcomes: An Umbrella Review of Meta-Analyses of Observational and Clinical Studies, in: Annals of Translational Medicine 11/3, S. 152.
• Ang Zhou & Elina Hyppönen (2019): Long-term coffee consumption, caffeine metabolism genetics, and risk of cardiovascular disease: a prospective analysis of up to 347,077 individuals and 8368 cases, in: The American Journal of Clinical Nutrition 109/3, S. 509–516.

Sekundärliteratur

• Bundesinstitut für Risikobewertung (Hg.) (2013): Fragen und Antworten zu Aflatoxinen in Lebensmitteln und Futtermitteln, in: bfr.bund.de.
• Bundesinstitut für Risikobewertung (Hg.): Isoflavone, in: bfr.bund.de.
• Bundeszentrum für Ernährung (Hg.) (2020): Kartoffeln: Verbraucherschutz. Unerwünschte Stoffe in Kartoffeln, in: bzfe.de.
• Bundeszentrum für Ernährung (Hg.) (2020): Nüsse: Gesund essen. Die Bedeutung von Nüssen im Speiseplan, in: bzfe.de.
• Bundeszentrum für Ernährung (Hg.) (2020): Pflanzliche Alternativen zu Fleisch. : Seitan, Tofu, Lupino, Quorn – das „Who‘s who“ der Fleischalternativen, in: bzfe.de.
• Bundeszentrum für Ernährung (Hg.) (2020): Tee: Verbraucherschutz: Ist Tee gesundheitlich unbedenklich?, in: bzfe.de.
• Bundeszentrum für Ernährung (Hg.) (2022): Chiasamen. Ölsaat und Pseudogetreide, in: bzfe.de.
• Bundeszentrum für Ernährung (Hg.) (2022): Geröstete Kürbiskerne. Knabbereien zum Selbermachen, in: bzfe.de.
• Bundeszentrum für Ernährung (Hg.) (2022): Nüsse: Schalenobst mit knackigem Kern, in: bzfe.de.
• Bundeszentrum für Ernährung (Hg.) (2023): Rindfleisch: Einkauf: Rindfleischsorten, Rinderteilstücke und Rindfleischqualität, in: bzfe.de.
• Deutsche Gesellschaft für Ernährung e. V. (Hg.) (2017): Vollwertig essen und trinken nach den 10 Regeln der DGE, in: dge.de.
• Brianna Elliott (2023): Is Shrimp Healthy? Nutrition, Calories, and More, in: healthline.com.
• Food-Monitor. Informationsdienst für Ernährung (Hg.) (2015): Worauf Sie beim Einkauf von Nüssen achten sollten: harte Schale, frischer Kern, in: food-monitor.de.
• Helmut Laschet (2019): So viel Zucker pro Tag darf’s sein, in: aerztezeitung.de.
• Statista (Hg.) (2022): Ökologischer Fußabdruck von Fleisch, Fisch und Fleischalternativen in Deutschland im Jahr 2019, in: statista.com.
• Stiftung Warentest (Hg.) (2022): Grüner Tee und Matcha im Test. Nur zwei Tees sind gut, in: test.de.
• U.S. Department of Agriculture (USDA) (Hg.) (2019): FoodData Central: Green Tea, in: usa.gov.
• Verbraucherzentrale (Hg.) (2020): Tierschutz, Tierwohl und artgerechte Haltung?!, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2021): Hygiene in der Küche: Lebensmittel sicher zubereiten, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2021): Kürbiskernkapseln – Machen sie eine schwache Blase wieder stark?, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2022): Avocadokerne? Lieber nicht!, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2022): Brot und Getreideprodukte, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2022): Eier: Haltbarkeit und Lagerung, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2022): Erbsen, Bohnen, Linsen: Tipps rund um Hülsenfrüchte, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2022): Geflügel aus artgerechter Haltung: Tipps für besseren Fleischeinkauf, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2022): Kürbiskernextrakte – natürliche Prostatawirkstoffe?, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2022): Nüsse: Haltbarkeit und Lagerung, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2022): Rindfleisch aus Weidehaltung: weniger gut als gedacht, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2022): Rund um Milch und Milcherzeugnisse, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2022): Schmeckt Grünkohl nur nach dem ersten Frost?, in: verbraucherzentrale-bayern.de.
• Verbraucherzentrale (Hg.) (2022): Superfood: Diese Alternativen sind gesund und günstig, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2022): Wie viel Fleisch ist das richtige Maß?, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2022): Zu viel Zucker in Fruchtjoghurts, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2023): Eier aus Käfighaltung – versteckt in Lebensmitteln, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.) (2023): WHO: Verarbeitetes Fleisch krebserregend?, in: verbraucherzentrale.de.
• Verbraucherzentrale (Hg.): Vegane Ernährung – welche Nahrungsergänzung ist sinnvoll?, in: verbraucherzentrale.de.
• Verbraucherzentrale Bayern (Hg.) (2016): Ist Mehrkornbrot immer auch Vollkornbrot?, in: verbraucherzentrale-bayern.de.
• Verbraucherzentrale Bayern (Hg.) (2016): Woraus wird Tofu gemacht?, in: verbraucherzentrale-bayern.de.
• Verbraucherzentrale Bayern (Hg.) (2017): Sind Avocados im Anbau Wasserverschwender?, in: verbraucherzentrale-bayern.de.
• Verbraucherzentrale Bremen (Hg.) (2020): Nuss des Monats – die Walnuss, in: verbraucherzentrale-bremen.de.
• Verbraucherzentrale Bremen (Hg.) (2022): Quinoa: der südamerikanische Powersamen, in: verbraucherzentrale-bremen.de.
• Verbraucherzentrale Bremen (Hg.) (2023): Kichererbsen – in rohem Zustand giftig, in: verbraucherzentrale-bremen.de.
• Verbraucherzentrale Niedersachen (Hg.) (2017): Welche Lebensmittel sind mit Pestiziden belastet?, in: verbraucherzentrale-niedersachsen.de.
• Verbraucherzentrale Nordrhein-Westfalen (Hg.) (2022): Bei Kartoffeln auf Giftstoffe achten, in: verbraucherzentrale.nrw.de.
• Verbraucherzentrale Nordrhein-Westfalen (Hg.) (2022): Hafer, Kokos, Mandel, Reis, Soja: Milchersatzprodukte unter der Lupe, in: verbraucherzentrale.nrw.de.
• Verbraucherzentrale Schleswig-Holstein (Hg.) (2020): Sojaschnitzel oder Bio-Fleisch? Fleischersatz punktet beim Klimaschutz, in: verbraucherzentrale.sh.de.