Challenge - Test your diet

Can you get all the nutrients from our FeelGood Fruit Bites "Beauty & Shape" from your food?

In our pursuit of beauty and well-being, many of us rely on supplements like our Fruit Bites "Beauty & Shape" to ensure we get all the nutrients we need. But what would it mean to consume the same amounts exclusively through food? Let's explore what this might look like.

The challenge of extracting beauty and shape nutrients from food. Please note, however, that the values refer only to this product and represent a different proportion of the average daily requirement.

Here is the daily dose of Beauty & Shape:

Biotin (83 µg): Liver, eggs, oatmeal, soybeans, kale, Brussels sprouts, parsley, mushrooms

Fruit: 830 g avocado or
Vegetables: 138 g soybeans or
Egg yolks: You would need to eat about 5 egg yolks or
Liver: Approximately 100 g of beef liver would be needed.

Niacin (19.5 mg): is contained in these foods: tuna, chicken, turkey

Tuna: 230 g tuna steak or
Turkey: 173 g turkey breast

Pantothenic acid/vitamin B5 (7 mg)) contained in avocados, liver, lobster, mushrooms, lentils, sweet potatoes

Fruit: Watermelon: 437 g
Fruit: One whole avocado contains about 1.1 mg, so you would need 6 to 7 pieces
Vegetables/mushrooms: 260 g
Shellfish: Lobster: 292 g lobster
Meat: Chicken liver: 97 g

Thiamine (Vitamin B1): Food: Sunflower seeds, oat flakes, quinoa, pork, wheat germ

Pork: about 200 g Pork shoulder:
Sunflower seeds: 97 g shelled sunflower seeds

Vitamin A (425 µg RE ): liver, carrots, sweet potatoes, kale, fish

Carrots, sweet potatoes, pumpkin, red peppers, kale, spinach, lamb's lettuce as well as honeydew melon, apricots and mango contain significant amounts of the provitamin β-carotene

Fruit: 151 g apricots
Vegetables: This amount can be covered with 1/3 carrot or
Vegetables: 32 g sweet potatoes
Fish: 45 g smoked eel
Meat: 2.4 g beef liver

Vitamin B6 (2.5 mg) : salmon, liver, avocado, herring, potatoes, walnuts

Fruit: Vitamin B6 is only present in small amounts in fruit, for example, to obtain the stated value you would have to eat 625 g of passion fruit.
Vegetables: Vitamin B6 is only present in small amounts in vegetables, for example, to obtain the stated value you would have to eat 892 g of broccoli.
Salmon: 255 g salmon fillet or
Meat: 20 g poultry liver
Walnut: 287 g walnut kernels

Vitamin B12 (4.6 mg): herring, mussels, liver, cheese, sardines

Fruits/Vegetables: Vitamin B12 is not found in fruits or vegetables.
Fish: Herring: 54 g Atlantic herring or
Shellfish: Mussels: 58 g mussels
Meat: 7.6 g veal liver

Vitamin D (5.6 µg) : salmon, mackerel, mushrooms, fortified milk or sunbathing

Fruit: not found in fruits or vegetables.
Vegetables/Mushrooms: 180 g porcini mushrooms or
Herring: 22 g Atlantic herring or
Salmon: About 35 g salmon fillet or
Sun: 5-25 minutes a day between March and October (depending on skin type), leaving ¼ of the skin uncovered. Lighter skin types reach their required natural synthesis more quickly.

Vitamin E (15.5 mg α-TE): wheat germ oil, sunflower seeds, almonds, spinach

Almonds: 61 g almonds (sweet).
Vegetable oil: 8.4 g wheat germ oil

Iron (2.1 mg): Oatmeal, lentils, spinach, meat, especially liver and kidney, mushrooms, red fruits, fish, oysters

Fruit: 233 g blackberries or 131 g elderberries or
Vegetables: 51 g spinach, raw or
Fish: 190 g herring (Atlantic herring) or 36 g oysters or
Meat: 19 g beef kidney or 14 g roast beef or
Crispbread: 45 g crispbread

Iodine (87 µg): Seaweed, yogurt, cod, brocolli

Fruit: Iodine is found only in small amounts in fruit, for example, you would have to eat 1.7 kg of cranberries or
Vegetables: 580 g broccoli or
Fish: Cod (Had) 38 g or
Fish: 64 g haddock

Copper 0.15 mg Beef liver, cocoa, oysters, rosehips, Emmental cheese, olives, pulses, mushrooms

Fruit: 55 g olives
Vegetables/Mushrooms: 17 g oyster mushrooms
Cocoa fruit: 4 g cocoa powder or
Emmentaler: 10 g Emmentaler, 45% fat:

Zinc (1.5 mg): oysters, liver, turkey, various fish, mussels, caviar, cereals, pumpkin seeds, soybeans, lentils, cheese, passion fruit

Fruit: 230 g passion fruit or
Vegetables: 243 g raw spinach
Shellfish: 7 g oysters or
Meat: 18 g veal liver or
Cheese: 28 g Edam, 30% fat
Nuts: 21 g pumpkin seeds

All calculations are based on the values of the “The big GU nutritional value calorie table”.

What does this mean for your everyday life?

These amounts illustrate how difficult it can be to consume sufficient amounts of certain vitamins and minerals daily through food alone, especially if you have a busy lifestyle or specific dietary preferences or restrictions. The required food amounts can also be calorically significant, which can complicate meal planning.

Why dietary supplements like Beauty & Shape offer a practical solution

Dietary supplements are not a substitute for a healthy diet, but they can be an effective way to ensure your body gets the nutrients it needs to function optimally. Beauty & Shape is a convenient, efficient, and reliable way to supplement your daily nutrient intake, especially on days when time is short or your diet isn't ideal.

Conclusion

While a nutritious and varied diet forms the basis for health and well-being, the examples above demonstrate that dietary supplements can be a valuable and convenient addition. They help fill nutrient gaps and support your body in staying at its best without you having to worry about the complex details of food composition.