The Impact Of Low Omega-3s On Your Health - Dr Rhonda Patrick
Summary
TLDRDieses Video-Skript beleuchtet die Bedeutung von Omega-3-Fettsäuren für die Gesundheit und vergleicht deren Mangel mit dem Rauchen. Es wird auf eine Studie des Fettsäure-Forschungsinstituts unter der Leitung von Dr. Bill Harris eingegangen, der den Omega-3-Index als Maß für die Omega-3-Spiegel im Körper vorgestellt wird. Die Studie zeigte, dass eine höhere Omega-3-Konzentration das Lebenserwartungsalter erhöht, insbesondere in Kombination mit Nichtrauchern. Der Diskurs umfasst auch die Auswirkungen von Omega-3 auf Herz-Kreislauf-Erkrankungen und bietet Empfehlungen für die Aufnahme durch Ernährung oder Supplemente, unter besonderer Berücksichtigung der Qualität und Bioverfügbarkeit von Omega-3-Produkten.
Takeaways
- 🧠 Omega-3-Fettsäuren sind für viele Körperfunktionen essentiell und der Omega-3-Index ist ein wichtiger Indikator für ihre Konzentration in den roten Blutkörperchen.
- 📊 Der Omega-3-Index, gemessen im roten Blutkörperchen, ist ein langfristiger Indikator für die Omega-3-Zufuhr im Vergleich zum Plasma-Test, der eher die jüngste Ernährung widerspiegelt.
- 🇺🇸 Der durchschnittliche Omega-3-Index in den USA liegt bei 4-5%, was deutlich niedriger ist als in Japan, wo der Index bei 10% liegt und eine höhere Lebenserwartung verbunden ist.
- 🔬 Eine Studie von Dr. Bill Harris' Fatty Acid Research Institute zeigte, dass eine niedrige Omega-3-Konzentration (Omega-3-Index ≤ 4%) mit einer erhöhten Allgemeinmortalität korreliert.
- 🚭 Raucher mit einem niedrigen Omega-3-Index haben eine ähnliche Lebenserwartung wie Nichtraucher mit einem hohen Omega-3-Index, was die Bedeutung einer ausreichenden Omega-3-Zufuhr hervorhebt.
- 💊 Omega-3-Supplemente können helfen, den Omega-3-Index von 4% auf 8% zu erhöhen, was als ein sicherer Startwert für die meisten Menschen angesehen wird.
- 🛒 Bei der Auswahl von Omega-3-Supplementen ist es wichtig, die Konzentration von EPA und DHA, die Präsenz von Schadstoffen und das Maß an Oxidation zu überprüfen.
- 🐟 Wilder Alaska-Lachs ist eine gute natürliche Quelle für Omega-3-Fettsäuren, da er geringere Schadstoffkonzentrationen hat.
- 🍽️ Omega-3-Supplemente sollten mit einem Mahlzeit eingenommen werden, um eine bessere Resorption zu gewährleisten, insbesondere in Ethylesterform.
- 🧪 Dritte Parteien wie ConsumerLab und IFOS bieten Daten und Tests zu Omega-3-Supplementen, um die Qualität und Sicherheit für Verbraucher zu überprüfen.
- 🥗 Es ist schwierig, den genauen Betrag an Fisch, der pro Woche gegessen werden muss, um den Omega-3-Index zu erhöhen, ohne eine spezifische Testsituation zu haben.
Q & A
Was ist der Omega-3-Index und wie wird er gemessen?
-Der Omega-3-Index ist eine Methode, um die Omega-3-Fettsäurensätzel in unseren roten Blutkörperchen zu messen. Normalerweise dauert es etwa 120 Tage, bis die roten Blutkörperchen sich umsetzen, was ihn zu einem langfristigen Indikator für die Omega-3-Zufuhr macht.
Welche Rolle spielt Dr. Bill Harris in der Omega-3-Forschung?
-Dr. Bill Harris ist der Gründer des Fatty Acid Research Institute und Pionier der Omega-3-Index-Tests. Er hat maßgeblich zur Entwicklung des Tests beigetragen, der die Omega-3-Fettsäurensätzel in den roten Blutkörperchen misst.
Was ist der Unterschied zwischen der Omega-3-Messung im Plasma und in den roten Blutkörperchen?
-Die Messung im Plasma gibt einen kurzfristigen Einblick in die Omega-3-Zufuhr, z.B. was man in der letzten Woche gegessen hat. Im Gegensatz dazu spiegelt die roten Blutkörperchen-Messung einen langfristigen Zustand wider, da diese Zellen 120 Tage brauchen, um sich umzusetzen.
Wie steht der Omega-3-Index im Zusammenhang mit der Lebenserwartung?
-Laut einer Studie von Dr. Harris' Gruppe haben Menschen mit einem hohen Omega-3-Index (8% oder mehr) im Vergleich zu denen mit einem niedrigen Index (4% oder weniger) eine verlängerte Lebenserwartung von fünf Jahren.
Was bedeuten die Ergebnisse der Studie, die den Omega-3-Index mit dem Rauchen in Verbindung bringt?
-Die Studie zeigte, dass Raucher mit einem niedrigen Omega-3-Index die geringste Lebenserwartung hatten. Interessanterweise hatten Raucher mit einem hohen Omega-3-Index dieselbe Lebenserwartung wie Nichtraucher mit einem niedrigen Index.
Wie wirkt sich das Rauchen auf das Risiko für Herzkrankheiten aus?
-Das Rauchen erhöht das Risiko für Herzkrankheiten in einer dosisabhängigen Weise, was bedeutet, dass auch geringe Mengen an Zigaretten das Herzen stark belasten können.
Welche Rolle spielen Omega-3-Fettsäuren bei der Vorbeugung von Herzkrankheiten?
-Omega-3-Fettsäuren sind bekannt für ihre schützende Wirkung gegenüber Herzkrankheiten. Sie senken das Risiko für Herzinfarkte und können durch Arzt verschrieben werden, um das Risiko für kardiovaskuläre Erkrankungen zu reduzieren.
Was sind die Hauptfaktoren, die bei der Auswahl eines Omega-3-Supplements berücksichtigt werden sollten?
-Bei der Auswahl eines Omega-3-Supplements sollte man die Konzentration von EPA und DHA, die Anwesenheit von Schadstoffen wie PCBs und Quecksilber sowie das Oxidationsniveau berücksichtigen.
Welche Form des Omega-3-Supplements ist am besten aufgenommen?
-Die Triglyceridform ist allgemein als die bioverfügbarste Form von Omega-3-Supplementen bekannt und sollte bevorzugt mit einer Mahlzeit eingenommen werden, um eine bessere Resorption zu gewährleisten.
Wie viel Omega-3 sollte man pro Tag zu sich nehmen, um den Omega-3-Index von 4% auf 8% zu erhöhen?
-Es wird empfohlen, 2 Gramm Omega-3 pro Tag zuzu sich zu nehmen, um den Omega-3-Index von 4% auf 8% zu erhöhen. Diese Menge sollte jedoch individuell angepasst und möglicherweise durch einen Arzt überprüft werden.
Welche Fischarten werden als gute Omega-3-Quellen empfohlen?
-Wild aus Alaska gefangenen Lachs wird als eine der besten Omega-3-Quellen empfohlen, da er sowohl eine hohe Omega-3-Konzentration als auch niedrige Schadstoffkonzentrationen aufweist.
Outlines
🧠 Omega-3 Mangel im Vergleich zum Rauchen
Dieser Absatz behandelt die Bedeutung von Omega-3-Fettsäuren für die Gesundheit und stellt eine Studie des Fettsäure-Forschungsinstituts vor, geleitet von Dr. Bill Harris. Die Studie untersucht die Beziehung zwischen Omega-3-Index und allgemeiner Mortalität, wobei ein niedriger Omega-3-Index (4% oder weniger) mit einer geringen Lebenserwartung in Verbindung gebracht wird. Besonders auffällig ist, dass Raucher mit einem niedrigen Omega-3-Index die geringste Lebenserwartung haben, während Nichtraucher mit einem hohen Omega-3-Index die höchste haben. Die Studie berücksichtigt auch andere Faktoren wie körperliche Aktivität und BMI. Es wird betont, dass ein Mangel an Omega-3-Fettsäuren ähnlich wie Rauchen zu einer erhöhten Mortalität beiträgt, aber nicht als Ersatz für eine gesunde Lebensweise angesehen werden sollte.
💊 Omega-3 zur Vorbeugung von Herzkrankheiten
In diesem Absatz werden die vorbeugenden Auswirkungen von Omega-3-Fettsäuren auf Herzkrankheiten diskutiert. Es wird erwähnt, dass Omega-3-Supplemente in Form von EPA oder einer Kombination aus DHA und EPA in randomisierten kontrollierten Studien zu einer verringerten Herzinfarktrisiko geführt haben. Omega-3-Fettsäuren sind gut darin, Entzündungen zu reduzieren, die ein Hauptfaktor für Herzkrankheiten sind. Es wird auch auf die Bedeutung der Inflammationshemmung und die Rolle von Omega-3 bei der Cardiovaskulargesundheit eingegangen. Zudem wird auf die Bedeutung der Dosierung und die Sicherheit von 2 Gramm pro Tag Omega-3 als Ausgangspunkt für die Verbesserung des Omega-3-Index hingewiesen.
🛒 Auswahl von Omega-3-Supplementen
Der dritte Absatz konzentriert sich auf die Auswahl von Omega-3-Supplementen, einschließlich der Berücksichtigung von Dritten-Tests, die die Qualität von Fischöl-Supplementen bewerten. Es wird auf die Wichtigkeit der Konzentration von EPA und DHA, die Präsenz von Schadstoffen wie PCBs und Quecksilber sowie die Oxidationsstufe hingewiesen. Es wird empfohlen, Omega-3-Supplemente in Triglyceridform aufzurufen, da sie die bioverfügbarste Form darstellen. Es wird auch auf die Formulierung von ethylesterisierten Omega-3s in verschreibungspflichtigen Produkten und die Notwendigkeit, diese mit einem Mahlzeit zu einnehmen, eingegangen. Zudem wird die International Fish Oil Standards (IFOS) als Quelle für detaillierte Daten und die Bewertung von Omega-3-Produkten erwähnt.
🍣 Omega-3-Aufnahme durch die Ernährung
In diesem Absatz wird die Möglichkeit, Omega-3-Fettsäuren durch die Ernährung zuzuführen, diskutiert. Wilder Alaska-Lachs wird als eine der besten Quellen für Omega-3-Fettsäuren bezeichnet, da er niedrige Schadstoffwerte hat. Es wird betont, dass die Menge an Lachs, die pro Woche gegessen werden muss, um die Omega-3-Index zu erhöhen, von der Kochmethode abhängt und dass Omega-3-Fettsäuren empfindlich gegenüber Hitze sind. Es wird auch die Möglichkeit erwähnt, Omega-3-Supplemente zusammen mit einer wöchentlichen Fischmahlzeit zu verwenden, um den Omega-3-Index zu verbessern.
Mindmap
Keywords
💡Omega-3 Fettsäuren
💡Dr. Bill Harris
💡Omega-3 Index
💡Allgemeine Mortalität
💡Rauchen
💡Gesunde Benutzer-Bias
💡Kardiovaskuläre Erkrankungen
💡Supplemente
💡Qualität von Omega-3-Supplementen
💡Triglyceridform
💡Fischkonsum
Highlights
Omega-3 fatty acids are essential for many bodily functions and are the focus of a study by Dr. Bill Harris's group.
The omega-3 index test, pioneered by Dr. Harris, measures omega-3 levels in red blood cells, providing a long-term marker.
A study correlated omega-3 index levels with all-cause mortality, revealing a five-year increased life expectancy for those with higher omega-3 levels.
The average omega-3 index in the United States is 4-5%, compared to Japan's 10%, which correlates with a higher life expectancy.
Smoking and low omega-3 index were found to have similar impacts on all-cause mortality.
High omega-3 index in smokers showed the same life expectancy as non-smokers with low omega-3 levels, emphasizing the importance of omega-3 supplementation.
Omega-3s are crucial for cardiovascular health, and studies have shown they can dramatically lower heart attack risk.
Observational data from the study suggests a correlation between omega-3 levels and health outcomes, but does not confirm causation.
Smoking increases the risk of heart disease in a non-linear manner, unlike lung cancer risk which increases with the number of cigarettes smoked.
Omega-3 supplements should ideally contain 8% or higher of the omega-3 index and can raise levels from 4% to 8% with 2 grams per day.
Third-party testing sites like ConsumerLab and IFOS provide data on the quality and purity of omega-3 supplements.
Triglyceride form of omega-3 is the most bioavailable and should be taken with a meal for better absorption.
Wild Alaskan salmon is recommended as a dietary source of omega-3 due to its low levels of contaminants.
The recommended intake of omega-3 through diet and supplementation is discussed, including the importance of cooking methods.
Element is promoted as a health supplement that supports the adrenal system and provides essential electrolytes.
A free sample pack of Element flavors is offered to listeners, highlighting the product's commitment to customer satisfaction.
Transcripts
are low Omega-3s worse than smoking
cigarettes um I don't know that they're
worse so omega-3 fatty acids are in you
know they're essential for many things
and um I think you're referring to one
specific study that came out of uh Dr
Bill Harris's group he's the head of the
fatty acid Research Institute and he's
actually the pioneer of the omega-3
index test which is how you should
measure your omega-3 levels um there
measured in our red blood cells rather
than which you'll 99% of the time find
if you get a omega-3 test it's plasma
levels so red blood cells take about 120
days to turn over so it's a long-term
marker of your omega-3 whereas if you go
and get a omega-3 plasma test it's kind
of like what did I eat for dinner in the
last week right so you you may have had
a bunch of salmon but maybe you don't
usually eat salmon so so anyways the
omega-3 index is a way to measure
omega-3 levels and he had done a study
looking at
omega-3 levels and what's called all
cause mortality so people dying from all
sorts of non-accidental causes
cardiovascular dis disease is always at
the top of the list because that's
pretty much what everyone's dying of
that's like the number one cause of uh
death in most developed countries and so
um he was looking at all cause mortality
and correlating that with the omega-3
index which essentially is measuring
omega-3 fatty acid levels and um what he
found was that so people that have a low
omega-3 index so that would be 4% or
less H and then comparing it to people
that had a high omega-3 index so that
would be 8% or higher so people that had
the high omega-3 index had a fiveyear
increased life expectancy compared to
people with the low now people in the
United States on average have about a
four to 5% omega-3 index so it's pretty
pretty standard pretty standard I would
say in terms of like what people in the
US have in terms of their omega-3 versus
Japan where they eat a less Seafood
their omega-3 index is like 10 % so and
they have a 5-year increased life
expectancy by the way compared to people
in the United States um so what he also
did uh him and his his colleagues looked
at they stratisfied the data and looked
at other factors physical activity you
know BMI
smoking and this is where it got super
interesting because um and I I I just
the graph of this data does it like more
Justice you know because you can
visually see it but he looked at all
cause mortality and people that like
lived the longest were of course the
high omega-3 index with no smoking right
so like non-smokers they had the longest
life expectancy and then people with the
lowest life expectancy were smokers with
a low omega-3 index but then when he
looked at people that smoked but had a
high omega-3 index either they're eating
a lot of fish or supplementing they had
the same life expectancy as people with
low omega-3 but didn't smoke so in other
words having a low omega-3 index was
like smoking with respect to all cause
mortality and that's you know and of
course I get all the smokers out there
going oh so all I have to do is
supplement with omega-3 I'm like no no
no no no that's the wrong way to think
about it you know I think I think most
people now know smoking is terrible for
your health and it and it goes back to
this idea this framework that I like to
think about nutrition which is what do
we need right instead of like always
focusing on what to avoid because if you
focus on what to avoid you still may not
getting what you need to run your
metabolism to run you know
neurotransmitter synthesis and all of
that so omega-3 fatty acids are hugely
important for many things and we could
talk hours for that but with respect to
smoking it's really quite you know it's
it's kind of AST astounding when you
just look at that graph and they're like
overlaid where you're like oh wow
non-smokers are with omega-3 are living
as long as smokers with high omega-3 do
you think that this is a direct cause of
the Omega-3s or is there some healthy
user bio that's Upstream from the kinds
of people who are the kinds of people
that are like people that will have
omega-3s in their diet great question so
um with this type of data which is
observational data it's always a
correlation so you can never you know
definitively say it's cause right a
causation so yes there could be it could
be a healthy user bias there were other
factors that were accounted for but I
will say
this smoking everyone thinks about
smoking and lung cancer or like cancer
right risk right actually the biggest
problem with smoking is heart disease it
is a huge it's so when you so here's the
thing that I like to think about like
with respect to smoking and disease risk
smoking in a dose dependent manner will
increase your risk for lung cancer so in
other words the more cigarettes that you
smoke the higher the risk of cancer but
it's not a linear increase with respect
to cardiovascular disease and heart
attack risk so you can just have a
little bit of cigarettes and your your
heart disease risk
skyrockets and omega-3 is one of the
biggest things that it protects against
is heart disease right doctors prescribe
it so there's been randomized control
trials where people are given high do
omega-3 purified omega-3 um in the form
of either EPA which is one of the Marine
sources or a combination of DHA and EPA
um and and and a variety of Studies have
shown that like heart attack risk um
risk of of dying from card card vascular
disease is dramatically lower in people
that are given Omega-3s compared to a
placebo so you know the fact that the
the nonsmokers with um a low omega-3
index are probably affect it's affecting
their cardiovascular health inflammation
is a big also a Big Driver of
cardiovascular disease and Omega-3s are
really good at lowering inflammation in
many different ways so yeah to sort of
the long-winded you know answer to your
question is no you can't definiely say
that healthy user bias isn't involved
but there's a mechanism that we could
see how it would work there is and you
know again there is adjustment for other
health factors so you would think that
that would show up let's say that
someone goes I hadn't even thought about
Omega-3s I should probably optimize
those what's the 020 of getting good
Omega-3s in your diet someone might
struggle with seafood it's kind of hard
or expensive to cook at home where would
you send them for getting it from diet
getting it from supplementation what do
they need to know so I think um I talked
about the omega-3 index and again you
want to get 8% or higher it's always
good to measure things but there's been
studies done where people with a low
omega-3 index so the standard American
basically 4% if you give them about two
grams a day of Omega-3 they can raise
their omega-3 index from 4% to 8% so
that would be a supplemental form pretty
two gram so I'll just give you to give
you some perspective you know Physicians
prescribe um what's leesa which is a DHA
and EPA ethylester form we can talk
about different forms of Omega-3 um of
omega3 and they also prescribe uh vispa
which is a highly pure EPA form and they
prescribe them at gr um in the gram dose
of four grams per day so that's twice as
much as two grams a day which so what
I'm getting at it's a fairly safe dose
and um so two grams a day can raise
people from 4% to 8% I think that's a
really good sort of just starting point
or the average person now I take
experimentally higher doses but but you
know I think generally speaking it's
pretty safe for most people to take two
grams a day and you're going to get that
high Omega 3 index at 8% where are they
going to go how are they going to assess
without getting some Norwegian farmer
that's squeezing fish into a barrel and
and doing it holistically himself what
can you say about assessing the quality
of I I even remember cod liver oil
tablets back in the day there's all
sorts of uproar before there was even a
podcasting Universe to kind of
scrutinize it what do people need to
know if they're choosing their omega-3
supplement I think choosing omega-3
supplement is um we actually have a lot
of data now a days and we have access to
that data quite easily because there's a
lot of third party testing sites that go
out and they just randomly get fish oil
supplements off the grocery store
shelves and they say I'm going to take
this supplement I'm going to measure
important things I'm going to measure
the concentration of the Omega-3s EPA
and DHA is the concentration in there
what is stated on the bottle I'm going
to measure you know so fish it's being
isolated it's like it's an oil it's in
the fat right so um fish also have
contaminants they have pcbs they have
mercury among others and so measuring
those contaminants is important because
fish oil is generally purified but you
want to make sure a good job was done so
those contaminants are measured and then
um oxidation so Omega-3s are a
polyunsaturated fatty acid prone to
oxidation and so you don't want to get
something that has an oxidation greater
than 10 so anything greater than 10 of
total oxidation you want to avoid
because it's like consuming rancid fat
right rancid lipids like you don't want
to do that so so you those things are
all measured and um there's sources out
there so consumer lab is a you know
thirdparty testing site that you know
they just there's a lot of affordable
brands that you can find because some
supplements are just very expensive so I
do like to kind of send people there
because I have no affiliation with
consumer lab by the way I just like that
I I like I use them so I like that you
can go and find a a pretty decent
quality fish oil supplement if you're a
data nerd like me you can take this up a
level and you can go to the
international fish oil standard site
ifos they just I mean it's like data
party like they give you so much data
but like you have to like know what to
do with it so they measure all these
things but like and everything else
right um and they also tell you the form
it's in so I mentioned ethylester for
the prescription form there's also
triglyceride form those are the two main
forms that you can find fish oil
supplements or Omega-3 supplements in
and um generally speaking triglyceride
form is is the most bioavailable
triglyceride form is what is the form if
you're eating fish the Omega-3s are in
triglyceride form when the Omega-3s are
purified they take it out of the
triglyceride form and they purify it and
it's in an ethylester form some
companies then reify it back into that
form to make it Supreme and more
bioavailable both pure and bioavailable
exactly but not everyone does that and
so if you get an ethylester form which
is what is prescribed most people that
are getting prescription form of Omega-3
to help prevent cardiovascular disease
they're taking aester form that's what
I've got the thing to know is you have
to take it with a meal and preferably
with a higher fat meal because it is
absorb it you will absorb so little if
you're taking it on empty stomach it's
very important and um I didn't want to
get into all the new ones but I
mentioned two grams a day of Omega-3
will raise your omega-3 index from low
to high right 4% to 8% well if you
really kind of look at the form people
were taking triglyceride versus
ethylester you know they had to take
you know less of the triglyceride form
to get there but so I like to just
average it out and say two but um so if
you can get triglyceride form it's it's
a great form to
get how much salmon or Cod or halbot do
I need to eat per week if I was going to
try and get this through my diet right I
mean that's that's a question that I
don't have empirical data to back up but
Al so so here's my sort of thoughts on
that um I do think that wild Alaskan
salmon is one of the best sorts of
Omega-3 because um that is a fish that
has a very low level of contaminants
like Mercury um pcbs per gram or per
ounce I guess is usually measured per
ounce of of the fish right so salmon
would be a great source now how much of
that do you have to eat uh it's really
you know depends on the cooking method
like how how cooked was it because you
can degrade some of the Omega-3s are
somewhat heat sensitive so I don't know
how much you You' have to do a test
right so you'd have to say okay I
typically eat salmon two nights a week
or three nights a week and and then you
want to wait 120 days right because it
takes that long for your red blood cells
to turn over okay I know here's the pro
Ronda just just tell me how much salmon
I need to eat come on please I I don't
know I a week at least at least I would
I would say you probably have to
supplement on top of that I don't know
that twice a week is NE necessarily
going to go from 4% to 8% got you but if
you were to do you know I would imagine
a lot of the people that care about this
listening to this protocol will think
right I'm going to find a good quality
uh low
oxidation triglyceride version of
Omega-3s that are responsibly sourc that
I like the look of I'm going to take two
Gams of that per day and I'm probably
going to try and have some sort of fish
meal twice per week does that seem
realistic that's absolutely that's kind
that's what I do I mean I that's what I
I do I do up the dose a little bit more
but like I said you know I like eat it
like I take it throughout the day the
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