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Well-Being Days FGGA: Feeling Hungry

Thursday 26 November 2020
From your home

From 23 to 26 November, FGGA will once again organise the online 'FGGA Feeling Good Well-Being Days'. Four days of great articles, handy tips and (online) activities. Especially for students, but also very interesting for employees. For example, read about the benefits of walking and get the best walking routes in The Hague and Leiden. How can you make sure you sleep well? Workout videos that you can easily do at home... and more. Everything to make you feel better now.

Every day has a different theme. Today is the last day of these well-being days: Feeling hungry!

Which nutrients are actually good for you and why? We give you a healthy list of products. Furthermore, former student Manon gives the recipe of a healthy smoothie, plus a delicious recipe for biscuits by student Sarah. Have fun and enjoy your meal!


To strengthen the immune system, you can turn to all kinds of vitamin preparations. But it is better to take the right food. Which products can you best eat to ensure optimal resistance?


Strawberries contain many antioxidants, such as vitamin C. Antioxidants help your body fight disease and aging. A cup full of strawberries provides 160% of your daily vitamin C requirement.


Acaiberries contain a large amount of antioxidants. Acaiberries are usually found in juice form, in a smoothie, dried or mixed with 'granola' (a kind of cereal breakfast).


A handful of almonds will give your immune system a 'boost' if you suffer from stress. A quarter cup contains almost 50 percent of the vitamin E you need daily. Almonds contain riboflavin (a vitamin B) and niacin (nicotinic acid) that also help against stress.

Sweet potato

Sweet potatoes, like carrots, contain the antioxidant beta-carotene. For this antioxidant, too, if cells are in danger of being damaged, this is prevented. Sweet potato also contains a lot of vitamin A. A vitamin that slows down the ageing process and reduces the risk of some cancers.


Broccoli contains many nutrients that improve your resistance. This vegetable contains vitamin A, vitamin C and glutathione (one of the most important antioxidants).


Mushrooms contain antioxidants and the mineral selenium. A low amount of seenium has a positive influence on flu. Riboflavin (a vitamin B) and niacin (nicotinic acid) in mushrooms are important for a healthy immune system.


Grapefruit contains a lot of vitamin C. This helps against colds and flu. In grapefruit you will also find so-called flavonoids, natural chemical compounds, which activate the immune system. Don't like grapefruits? Then take oranges or citrus fruits.


Garlic contains several antioxidants that repel intruders, such as Helicobacter pylori bacteria, in your immune system. This bacterium is associated with ulcers and stomach cancer. Cooking tip: peel and chop the garlic and wait 15 to 20 minutes before baking. This to activate the enzymes that strengthen the immune system.




Cabbage contains glutathione, which is good for the immune system. There are different types of cabbage, such as white, red or Chinese cabbage. Use these types of cabbage for example in soup or in a stew.

Lean yogurt

If you take a bowl of low-fat yogurt every day, you reduce the chance of catching a cold. It is claimed that low-fat yogurt strengthens your immune system, making you less likely to become ill. Also check the label for the vitamin D it contains. This vitamin also reduces your chances of catching a cold or the flu.


Spinach is known as 'super food' and is full of nutrients such as folate (folic acid or vitamin B9). This substance helps your body to form new cells and repair DNA. It also contains antioxidants such as vitamin C. To get the most out of spinach, you should eat it raw or lightly cooked.

Wheat germ

Wheat germ is the essence of the wheat grain's life. From the germ a new plant emerges. It is a store of vitamins, minerals, proteins, the healthy fatty acids omega-3, omega-6 and omega-9, fiber and many other good nutrients and antioxidants.


Both green and black teas contain polyphenols and flavonoid that fight disease. If there is a threat of cell damage, these antioxidants will stop this from happening.


Elderberries used to be extracted from elderberries to combat flu viruses. Some even claim that after drinking this extract you will recover faster from the flu. The fruit itself is rich in antioxidants. Elderberries are also anti-inflammatory.


A moisturizing, refreshing, ripe watermelon contains many antioxidants. Glutathione - found in the red flesh - strengthens the immune system and stops infections.


Dates are rich in various vitamins and minerals, including vitamin B6, magnesium and potassium

Source www.gezondheidsnet.nl

Hi there!

My name is Manon (22) and last academic year I successfully completed my bachelor's degree in Public Administration. About two years ago I became interested in the relationship between nutrition and (mental) health. I then started on a healthier diet. More vegetables, more fruit and no meat. I noticed that after a few days I started to feel fitter. I had more energy, I felt better and I also started studying better. This healthy diet I started two years ago is still working and I still feel good about it every day.

Perhaps the most important meal is breakfast. After all, you want to get the day off to a good start. I always start the day with my homemade smoothie. It's full of seeds, vitamins and other good substances. The recipe for this smoothie can be found below. I then mix the ingredients in the blender. Try it out, it might work for you as well. In any case, I highly recommend it!


- 10 frozen kale cubes

- 25 grams of frozen fruit

- 5 grams pomegranate seeds

- Fresh ginger

- 45 grams of hemp seeds

- 20 grams of linseed

- Cinnamon, 1 tea spoon

- Matcha powder 1 table spoon

- Curcuma 1tea spoon

- 1 Banana

- 1 Orange

- 1 Kiwi

What could be nicer, tastier and more relaxing than baking biscuits? Look at how Sarah makes these jam biscuits and try it at home too!


  • Eating Your Way to Better Mental Health – Linde Hoff 

In this groundbreaking cookbook, the writer blends healthy ingredients and culinary techniques for the every-day person who has an interest in getting the most out of real food and allowing the nutrients they contain to possibly assist in improving in the healing process or prevention of issues related to not only physical health but also mental health. By marrying the diverse and delicious cuisines from the recipes within this book, Eating Your Way to Better Mental Health, people will learn how to prepare a quick and easy nutritious meal while gaining insight into what to have on hand in their kitchen and pantry at any given time. Moreover, there is a glossary of terms for a better comprehension of what certain nutrients are, why they are important, and what foods contain them. 

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