You’ve probably noticed how significantly mood changes when you don’t get a good night’s sleep – usually, we become irritable, impulsive and find it harder to get along with others. There is a reason why the expression “got out of bed on the wrong side” is used to describe a bad mood – there is some truth to it, as sleep and mental and emotional health are closely linked. And when sleep disturbances are experienced over a prolonged period, they can not only harm mood but can also lead to a variety of diseases. Research has shown that poor sleep quality is directly linked to conditions such as depression, anxiety, and bipolar disorder. So what are the most common causes of sleep problems, what are their symptoms and what can we do to get a good night’s sleep?

Sleep problems can be caused by many reasons

Occasional sleep deprivation is a common experience for everyone, but when the lack of quality sleep persists over extended periods, it can lead to more significant issues. Sleep problems are not just about insomnia – difficulty falling asleep and waking up, frequent nightmares, fatigue and drowsiness in the mornings, and even sleeping for too long are all symptoms of sleep disorders.

These and other sleep disorders can be caused by stress and anxiety during the day, an uncomfortable mattress or a room temperature that is not suitable for sleeping (either too cold or too hot), certain medications, alcohol, shift work, injuries, poor physical health, and mental health problems. Research shows that the relationship between sleep and mental health is reciprocal – mental health problems make it difficult to get a good night’s sleep, and inadequate sleep can contribute to the onset or worsening of mental health issues.

An analysis of several different studies found that people with insomnia are twice as likely to develop depression than those without sleep problems.

Consequences of poor sleep

Sleep deprivation not only leads to a lack of energy and productivity but can also have other negative consequences that interfere with daily activities. One of these is the feeling of confusion and inability to concentrate, also known as ‘brain fog’. If you haven’t had enough sleep, you may feel dizzy and it can be more difficult to find the right words to say.

Also, sleep disturbances can make you feel more irritable, angry, depressed, and lonely. This is because the brain cannot function normally when you are sleep deprived, which means that it cannot suppress the reactivity of the emotional center of the brain. Sleep deprivation also makes us less resilient to stress and can make it difficult to cope with even minor stressful situations.

Changes in your mood can be accompanied by changes in your behavior. Sleep deprivation can lead to increased impulsivity, hyperactivity, emotional outbursts, difficulties in planning and decision-making, and difficulties in communicating with other people. Sleep deprivation can also lead to illness – research has shown that it is linked to heart disease and type 2 diabetes.

Tips to improve sleep quality

• Stick to your sleep schedule. Whenever possible, go to bed and get up at the same time every day and get at least 7 hours of sleep. It is also important not to oversleep – more than 8 hours of sleep can also harm your health.
• Do not engage in any intense activity before going to bed. Relax. For example, read a book, listen to soft music, take a warm bath, or meditate. After a while, you will feel tired and it will be easier to fall asleep.
• Avoid alcohol, tobacco, and caffeine in the evening. The stimulating effects of nicotine and caffeine wear off within a few hours and can disturb sleep, while alcohol can only temporarily make you feel drowsy – it can also disturb sleep later.
• Pay attention to what you eat and drink. It is not recommended to go to bed hungry or overate. Avoid heavy, sugary foods and drinks, as well as fatty and spicy foods at least a few hours before going to bed – they are harder to digest and can cause discomfort and prevent you from falling asleep.
• Take nutritional supplements to help improve sleep quality. You can try Alver’s “Golden Zen”, a microalgae supplement for calm and sleep. Fermented, dried microalgae – Golden Chlorella – reduces the effects of stress, symptoms of depression, and anxiety. “Golden Zen” supplements contain saffron (Crocus sativus) extract to help maintain normal mental health, relaxation, and a positive mood, while Shatavari (Asparagus racemosus) root extract helps maintain normal sleep. It is also supplemented with vitamins B6 and B12, which help to reduce feelings of tiredness and fatigue and maintain normal psychological function.

Golden Chlorella is also rich in carotenoids, which are substances found in vegetables and fruits that are beneficial to health. The carotenoids lutein, zeaxanthin, and beta-carotene, which are abundant in golden chlorella, have been scientifically proven to reduce symptoms of depression and improve mood and sleep. Carotenoids also have a neuroprotective effect, increasing the resistance of cells to various negative factors and stimulating the process of neurogenesis, which is the formation of new neurons in the brain, responsible for the longevity of the body.

• Don’t use electronic devices and dim the lights for at least an hour before bedtime. Turning on the lights at night sends a signal to our brains that it’s still daytime. This leads to a decrease in the production of hormones such as melatonin, which helps us relax and fall into a deep sleep. One of the most damaging is blue light from smartphones, computers, and other devices.
• Spend time outdoors during the day and get some exercise. Your body needs to get natural daylight, and regular exercise will make you feel tired, which will help you fall asleep more easily and get a better quality night’s sleep.
• Choose a comfortable mattress. When choosing a mattress, it’s important to consider your body weight – the heavier your body weight, the firmer should be the mattress. It’s also important to consider your health when choosing a mattress – allergies, pain in the lumbar region, excessive sweating, joint and bone pain, and other health problems.
• Create a calm sleeping environment. Avoid bright lights and sounds that disturb the peace, and pay attention to the temperature of the bedroom – the optimum temperature for this space should be around 20 degrees Celsius.

Almost everyone has experienced vitamin deficiency at least once in their lifetime, whether it’s due to a poor diet, prolonged stress, or illness. During the winter, vitamin reserves run out, so when the seasons change, for example, during early spring, we can feel the symptoms of vitamin deficiency, such as dry skin, fatigue, split ends of hair, weakened immune system, and others. So how can we ensure that we get enough vitamins every day? Where to look for them and is it necessary to take supplements?

To keep the organism healthy, we need to get the right amount of vitamins and other elements every day. To do this, first of all, we need to consider what we eat – only a varied and balanced diet can provide the body with the essential nutrients. The main natural sources of vitamins and minerals are fresh vegetables and fruit. Therefore, whenever possible, a wide variety of garden and vegetable goods should be chosen, as they are rich in B vitamins, as well as vitamins C, A, K, inositol, choline, folacin, and other essential nutrients for the body.

However, in addition to diet, physical activity and time outdoors are important for maintaining good health and avoiding vitamin deficiencies. It is also important to get good quality sleep, consume enough fluids and keep low-stress levels. People who experience a lot of stress are often deficient in magnesium, B vitamins, vitamin C, and antioxidants. Those who do not eat enough fresh fruits and vegetables lack vitamins C and E, also folic acid. Those who are dieting, suffer from certain diseases, or belong to an older age group may also experience vitamin deficiency.

So it is recommended for these people to take food supplements, but before that, it is important to take into account individual needs, diet, and health. Also, it is recommended to consult a doctor before taking any food supplements and, if necessary, to do a vitamin and micronutrient test, which will tell you how much and which nutrients your organism lacks.

Essential vitamins and elements that are often deficient

Vitamin D

The sun is the main source of vitamin D – as much as 90% of it is produced in the skin. Also, we can get some vitamin D from food and supplements.

Vitamin D deficiency most often comes out with symptoms such as fatigue, disturbed sleep, bone pain, low mood, pale skin, hair loss, muscle weakness, loss of appetite, and weakened immunity.

To maintain normal levels of vitamin D in the body, it is recommended to eat more fatty fish such as salmon, tuna, or mackerel, natural yogurt, drink animal or plant-based milk, and orange juice.

Omega-3 fatty acids

Omega-3 fatty acids are essential for maintaining normal cardiovascular and brain function, especially memory. Omega-3 fatty acids also contribute to a better mood and relieve joint pain.

If your body lacks Omega-3 fatty acids, you may notice symptoms such as face rashes, dry, brittle nails, and hair, persistent thirst, frequent urination, as well as sleeping problems, emotional sensitivity, joint pain, and others.

You can replenish your supply of omega-3 fatty acids by eating walnuts, hemp, flaxseed, caviar, fish such as salmon and mackerel, avocados, soybeans, and tofu. Another simple way to replenish an organism with essential Omega-3 fatty acids is to eat microalgae. Microalgae such as Golden Chlorella are the easiest to incorporate into a daily diet. It has a neutral flavor and aroma and is suitable for flavoring a wide range of dishes such as yogurts, stews, smoothies, casseroles, and other baked goods. Regular consumption of Golden Chlorella will provide you with not only Omega-3 fatty acids, but also protein, B vitamins, vitamins A, K1, C, E, and minerals such as calcium, phosphorus, sodium, potassium, magnesium, iron, zinc and selenium.

Vitamin C

It is the most important vitamin for fighting colds, which is especially needed during the cold season when viruses are spreading.

If you are deficient in vitamin C, you may feel tired and weak, experience muscle and joint pain, bleeding gums, slower healing of wounds, and get colds more easily and more often.

Vitamin C can be added to the diet by including citrus fruits, blueberries, cranberries, strawberries, raspberries, and vegetables such as peppers, cabbage, spinach, and tomatoes. Microalgae such as Golden Chlorella are also rich in vitamin C.

Vitamin B

Vitamin B promotes cell growth and division, maintains healthy skin and muscle tone, and is involved in the production of red blood cells. Deficiencies in vitamin B can lead to fatigue, increased nervousness, weakness, tingling or numbness in the limbs, and muscle weakness.

To avoid a deficiency of B vitamins, it is recommended to include more red meat, seafood, dairy products, and eggs in your diet. For those who do not eat animal products, it is advisable to consume nutritional yeast, soya products, almond milk, cereals, seeds, nuts, and microalgae – Golden Chlorella – which is rich in Vitamins B1, B2, B3, B6, and B9.

Iron

Iron helps to maintain normal metabolism and plays an important role in protein absorption, hemoglobin, and red blood cell production. Iron also helps to maintain central nervous system function, regulate hormone levels, provide energy, support brain and heart function, and help maintain healthy skin, hair, and nails.

Iron deficiency can lead to general body fatigue, chronic weakness, and shortness of breath, as well as pale skin, chest pains, rapid heartbeat, headaches and dizziness, cold extremities, and other unpleasant symptoms.

To replenish the body with iron, it is advisable to eat more foods such as shellfish, red meat, spinach, legumes, pumpkin seeds, squash seeds, quinoa, broccoli, tofu, black chocolate, parsley, and green kale. Beetroot, berries such as strawberries, blackcurrants, and other products also contain iron. Iron deficiency can also be compensated for by taking microalgae – Golden Chlorella. 100 grams of fermented and dried microalgae contains 2.9 mg of iron.

Magnesium

It is an essential element involved in many body chemical reactions. Magnesium deficiency increases the risk of vascular disease, irritability, fatigue, and poor sleep. Dizziness and pain, impaired attention, impulsivity, memory impairment, and depression may also occur.

Your organism lacks magnesium if you experience muscle cramps, eye twitching, increased fatigue, and nervousness.

To avoid deficiency of magnesium, it is advisable to eat more dark green vegetables, nuts, especially almonds and hazelnuts, cereals and pulses, bananas, sesame and sunflower seeds, and microalgae. Magnesium, calcium, and other minerals are abundant in fatty fish, especially salmon, and sardines. It is therefore recommended to eat fish at least two to three times a week.

Calcium

Calcium is a key building material for bones and teeth, it is also important for muscle and metabolic function. Calcium deficiency leads to brittle bones, physical fatigue, joint pain, and damage.

As calcium performs so many functions, a deficiency of calcium can result in a wide range of symptoms, such as nosebleeds with no apparent cause, poor appetite, muscle cramps, heart problems, numb limbs, dry skin, and others. Deficiencies in this element can also occur by increased fatigue, impaired concentration, and memory.

Calcium can be replenished by consuming milk and milk products. Hard cheese is particularly rich in calcium – 50 grams of hard cheese contains about 500 mg of calcium, which is about half of the recommended daily allowance of calcium. The body’s calcium stores can also be replenished by eating plant foods such as tofu cheese, which is a source of protein that is low in saturated fat, and high in calcium and vitamin E. Golden Chlorella is also high in calcium, with a calcium content of 270 mg per 100 grams of the product.

Excess of some vitamins can be harmful

Despite the importance of vitamins for good health, an excess of some vitamins is harmful. However, if a person only gets vitamins from food, it is unlikely to overdose, this risk only arises when taking supplements.

Water-soluble vitamins, such as vitamins B and C, should not be worried about, as in the case of excess, the body eliminates these vitamins with the urine. Fat-soluble vitamins such as vitamins A, E, and K should be used more carefully. The reserves of these vitamins can accumulate in fatty tissues and the liver, and in some cases can reach toxic levels.

Excessive intake of certain minerals such as calcium, magnesium, zinc, and selenium can also cause negative effects on health.

Evidence shows that a plant-based diet is beneficial for our health. Still, as with any other diet, it’s essential to keep a balanced nutrition and eat varied, minimally processed food free of excess salt, sugar, and saturated fat. The more diverse and high-quality food you consume, the less likely you will suffer health-related consequences due to a lack of essential nutrients and vitamins. Therefore, it is vital to understand which plant products have the nutrients we need, as well as which of them can replace animal products. Here are some tips on how to ensure a balanced plant-based diet and what to eat to get all the essential nutrients and vitamins.

If you have been eating a varied diet that included animal products, it is recommended that you switch to a plant-based diet gradually. For example, try removing one animal product from your diet each week and replacing it with a plant-based alternative, such as fruit, vegetables, wholemeal products, or plant proteins.

Another good way to ease into an entirely plant-based diet is to plan the menu a few days or even a week in advance, considering how many and what nutrients you will get with each meal. This will ensure you get the essential nutrients and vitamins and reduce the likelihood of eating refined carbohydrate-rich foods such as buns, cookies, and other fast food products when you feel hungry.

Here are some tips to help you follow a balanced plant-based diet:

• Limit the amount of food that is high in salt, added sugar, and saturated fat. Some plant-based products, such as various meat substitutes, are often highly processed, and high in salt and other preservatives. Therefore, when buying plant-based products, look carefully at the list of ingredients – just because a product is vegan does not mean it is good for your body.

• Choose plant-based foods that are high in protein. The best sources of plant-based protein are legumes (beans, lentils, peas), seeds, nuts, and soy products such as tofu.

• Limit the consumption of refined carbohydrate products such as buns, cookies, and white flour pasta. Excess of refined carbohydrates can contribute to weight gain, blood sugar fluctuations, and other health problems. Instead of refined carbohydrates, it is recommended to choose whole-grain products such as oatmeal, brown rice, whole-wheat pasta, or quinoa.

• Eat at least 5 servings of various fruits and vegetables every day, and drink plenty of water.

Do not forget vitamins

Switching to a plant-based diet can lead to deficiencies in some essential nutrients such as vitamin B12, vitamin D, calcium, and others. However, this can be avoided by taking supplements or eating enough plant products containing these nutrients. Here are the primary sources of vitamin B12, Omega-3 fatty acids, calcium, and vitamin D.

Vitamin B12: A deficiency of this vitamin can lead to anemia, especially for people who do not eat products of animal origin, as these are the primary source of vitamin B12. The main plant sources of this vitamin are various vitamin B12-fortified products such as cereals, plant-based yogurts, milk, meat substitutes, spreads, or nutritional yeast, which can be added to a wide range of dishes such as salads, pasta, soup, sauces, and snacks.

Omega-3 fatty acids: The primary sources of omega-3 fatty acids are flaxseed, rapeseed oil, chia, shelled hemp seeds, and walnuts. It’s important to note that some of the fatty acids that are essential to the human body (the EPA and DHA types of omega-3 fatty acids) are not available from any other plant product except algae. The easiest way to supplement your diet with these acids is by consuming dried fermented microalgae – Golden Chlorella. These microalgae are rich not only in amino and omega fatty acids, fiber, minerals, and protein but also in vitamins B1, B2, and B6. Golden Chlorella powder is tasteless and odorless, making it ideal for garnishing a wide range of dishes and adding to smoothies and sauces.

Calcium and vitamin D. The best sources of calcium and vitamin D are green, leafy vegetables such as broccoli and cabbage, microalgae such as Golden Chlorella, unsweetened soya, pea and oat drinks, yogurts, tofu, sesame seeds and tahini, legumes and dried fruits such as raisins, plums, figs, and dried apricots.

January is a vegan month. Although a plant-based diet may be associated with an inferior diet that lacks a variety of flavors plant-based foods are very diverse, colorful, and also beneficial both for human health and the planet. However, those who want to switch to a plant-based diet often face various questions – what and how to eat, and how to get the necessary nutrients for the body. And most importantly, how can I make my favorite dishes vegan so I can continue to enjoy them?

We’re sharing some tips and tricks to help you make the transition to a plant-based diet easier.

When cooking, use various additives to give food an expressive taste. One of the simplest rules for making plant-based dishes rich in flavor is to use various spices, sauces, herbs, and other additives. Spices such as smoked paprika, onion or garlic powder, smoked sea salt, or black Himalayan salt will give dishes an expressive taste. Spices and sauces with a smoky flavor will work well with soy curd (tofu), tempeh, seitan, or other plant-based protein dishes. You can also use various meat and poultry seasonings and barbecue sauce to season plant-based dishes.

Repeat the taste of your favorite, already-known dishes. Think about your favorite foods and how you can make them differently. For example, have you ever wondered if you can use spices to replicate the taste of eggs, meat, and other animal products you love? You can use smoked paprika, tomato paste, garlic, onion, and soy sauce to get the characteristic taste of burgers. Black salt is perfect for imitating the taste of an egg, and if you want the dish to resemble meatballs, use oregano and fennel seeds.

Use plant-based alternatives to meat and dairy products. When switching to a plant-based diet, giving up your favorite meat or dairy dishes is often the most difficult task. However, meat can easily be replaced with plant-based alternatives, which are available in stores in a variety of forms, including plant-based meatballs, schnitzels, mince, burger patties, and more. Dairy products can also be substituted. For example, if you like ice cream, you can easily make it using bananas, avocados, walnuts, coconut milk, or plant-based cream made from soy or oats.

Cook simple plant-based dishes. If you spend an hour chopping vegetables every time you cook, you probably won’t want to continue eating like that after a few days. So we encourage you to think more simply – for example, choose Portobello mushroom instead of a hamburger patty, and choose beans instead of meat when making a chili stew. Also, sometimes it is enough to change only the cooking method, not the product itself. For example, vegetables can be not only fried or steamed but also stewed or caramelized. This allows you to enjoy a variety of flavors, but the preparation of dishes will not take much time.

It is important to ensure proper nutrition

Although people are mostly interested in a plant-based diet for health-related reasons, it is important to pay attention to what we eat even when eating vegan. We need to get sufficient amounts of the three main food groups – carbohydrates, proteins, and fats – every day so that we do not run out of essential substances and vitamins for the body. It is recommended to choose complex carbohydrates – they provide a lot of energy, a longer feeling of satiety, and a lot of fiber. You can choose from a variety of grains, legumes, fruits, and vegetables, while various seeds, nuts, avocados, and olives will replenish the body with healthy fats.

When it comes to protein, great plant-based sources of protein include tempeh, seitan, tofu, various meat substitutes, legumes, and protein powders. The latter is usually made from milk, so to replace it with a plant-based alternative, you can use dried fermented microalgae – Golden Chlorella. These microalgae are rich in not only protein but also amino and omega fatty acids, fiber, minerals, and vitamins B1, B2, and B6. In addition, microalgae can help compensate for iron and B vitamins deficiency, which is quite common when following a plant-based diet. Golden Chlorella powder is tasteless and odorless, making it perfect for flavoring various dishes, as well as smoothies and sauces. Another irreplaceable feature of algae is that they contain EPA and DHA Omega 3 acids, which are necessary for the human body – if we do not eat meat, we will not get them from any other plant product, except algae.

You think Christmas is great, but once again have no ideas for gifts? Then simply give away things that are sustainable, healthy, or both. Everyone can use them, they fit perfectly into the Christmas season and are always well-received.

Since the ecologically sensible banning of plastic bags from supermarkets and other stores, one occasionally misses a carrier for groceries during spontaneous shopping trips. So why not give a tote or canvas bag as a gift to be prepared just in case? It’s as practical as it is sustainable – and when the bag comes into use, the person receiving the gift will be happy to remember you as a rescuer in an emergency.

Sustainability in the kitchen The perfect gift – from nature for your health

There is also less and less plastic in the kitchen. For example, those who like to enjoy milk or juice through a drinking straw have been dependent on paper straws for some time. But these are also disposable items that pollute the environment. It is better to resort to drinking straws made of glass or metal. Such drinking straws are environmentally friendly, practical, and associated with enjoyment – the ideal gift for Christmas.

Combining pleasure with health is the best approach for a great Christmas gift. This works great when you consider foods made from algae, such as Golden Chlorella powder. This superfood made from microalgae complements the nutritional value of any food, is good for the heart and strengthens the circulatory system. This is because microalgae help prevent circulatory diseases such as high blood pressure or high cholesterol levels. In addition, they absorb toxic heavy metals that often enter our bodies through the consumption of fish and meat. 

Offer health as a gift

Microalgae are good for everyone. Especially diet-conscious people who focus on a protein-rich healthy diet, which find exactly what they are looking for with Alver. Algae are ideal for a vegan and vegetarian diet because their high protein content makes them a rich source of nutrients for modern people who want to avoid animal protein. Microalgae naturally contain about 50 percent protein.

Gifts that always fit

Among the foods made from algae, there is a gift for everyone. Health-promoting protein-rich foods based on algae can accompany us throughout the day: Gluten-free Granola Muesli for breakfast, High Protein Pasta for lunch, and an Alver Protein Bar (Almond or Cranberries) for a snack. Athletes who do intense muscle-loading workouts will especially benefit from the high protein content of Golden Chlorella Algae Powder. Depending on the size of your gift, it is available in 100-gram or 250-gram packs – or in a convenient shaker.

For those who like to experiment, the Super Protein Bundle is just right. And if you want to support the immune system, heart and circulation, digestion, or mobility of your loved ones, why not give the Alver capsules as a gift – all based on the multi-talent Golden Chlorella and other natural, purely plant-based active ingredients?

So don’t start thinking again about which socks, book, or fragrance to give as a gift. Opt for something special and healthy. You can find inspiration in our store.

Advent sends its messengers ahead. As the smell of pastries, mulled wine and roasted almonds hit our nostrils, we know that Christmas is not far away. For most of us, tasty treats, sweets, and good food are just as much a part of the most wonderful time of the year as the company of our families and a little peace and quiet for body and soul. The only problem is that these delicious things are often good for the soul, but not for your health.

During Christmas, most people eat too often, too much, and too greasy – after all, no time is as good for feasting as this one. For almost two-thirds of the Swiss, meat is part of a good Christmas meal; one-third of Germans deliberately avoid sugar and carbohydrates in December. Of course, for around three-quarters of those surveyed, cookies are part of Advent. So, people are happy to accept that their clothes will be a little tighter after the festive season and that they will have to make regular visits to the gym again in the new year.

In Switzerland, the delicious smell of Guetzli is as much a part of Christmas as the Christmas tree, the Advent calendar, and the presents. May it be Mailänderli, Zimtsternli, Chräbeli, Spitzbueben, Totenbeinli, or Vanillehörnli, in all cantons people are kneading, cutting out, and decorating at Advent time. Most of the baking is done by young adults who want to keep the cherished tradition from their childhood or try something new with their children.

What is new, for example, is that today’s amateur Christmas bakers pay attention not only to taste but also to health aspects. Experts are convinced that it’s not that difficult to eat healthily at Christmas and still enjoy the treat. According to TV expert Dr. Alexa Iwan, it depends on when you eat treats: “If you’re going to have Guetzli, then have them as a dessert and not constantly between meals. That way, the body has a chance to bring its sugar and insulin levels back to normal in between meals.”

Food engineer Mine Uran, the founder of Alver, advises health-promoting ingredients like Golden Chlorella. “Simply spice up the Guetzli with our Golden Chlorella powder when baking and then enjoy with a clear conscience. For example, microalgae absorb toxic heavy metals that we often add to our bodies by eating meat. In addition, microalgae help prevent cardiovascular diseases such as high blood pressure or high cholesterol levels.”

By the way, Mine’s favorite Christmas cookies are vanilla croissants. She’s in good company with that since, among the Swiss, vanilla is the most popular condiment for Christmas cookies. So, if you’re in the mood to offer your loved ones something delicious and healthy during Advent, give Mine’s Vanillehörnli a try:

Ingredients for baking:

• 250g Flour
• 80g Powdered sugar
• 10g Vanilla sugar
• 200g Very cold vegan butter (or regular)
• 100g Almond flour
• 3g Golden Chlorella (1 teaspoon)
• A pinch of salt

For decorating:

• 20g Vanilla sugar
• 50g Powdered sugar

Here’s how: Put all the baking ingredients in a large bowl, mix and knead into a crumbly dough. Then chill the dough wrapped in plastic wrap for an hour and preheat the oven to 180 degrees.

Divide the chilled dough into several portions and shape one portion at a time into a roll. (Note: work only with small portions, always keeping the remaining dough in the refrigerator). Cut small slices, roll them between your hands, and form crescents. Spread the crescents with enough space between them on a cake tray with baking paper. Then, if the dough is very soft, place the crescents in the refrigerator for another 15 minutes before baking.

Bake for about 10 to 12 minutes until the vanilla croissants have a light golden color. Then sprinkle with vanilla sugar and powdered sugar and let cool.

Mine’s vanilla croissants are ready – the healthy Christmas treat.

We have a mission. Alver not only wants to offer healthy food, but contribute to the sustainable nutrition of the constant growing world population. We need to rethink. At Alver we are convinced that only the cultivation and consumption of sustainable and nutritious natural products can reduce the consumption of water and agricultural land in the future – natural products such as microalgae.

More and more people, less and less farmland

Changes in food production are urgently needed, as the numbers show. In 2019 our planet had to feed a fifth more people than in 2003 – 7.7 instead of 6.4 billion. With the constantly growing world population, the demand for food is also increasing, but the global area under cultivation has decreased by 10 percent in the same period: from 0.18 ha per capita to 0.16 ha per capita. The changing eating habits of people are making the problem worse: increasing meat and milk consumption is one of the main causes of constantly rising CO₂ emissions and the excessive consumption of water, arable land and pastureland. The progressive urbanization, and sealing of the soil through building, do the rest.

Algae require little space

Experts are convinced that the cultivation of microalgae can contribute to overcoming the problem of the shrinking agricultural area worldwide. “Algae can be cultivated independently of arable land and, especially in the case of many microalgae, provide an oil- and/or protein-rich biomass – with a space efficiency that exceeds that of soil-bound plants,” say biologists Jörg Ullmann and David Grimm, for example. “A sustainable seaweed industry could be an integral part of the future bioeconomy, creating resource-efficient food and fuel production, as well as new products, businesses and jobs.”

Algae offer a lot and needs a little

Alver belongs within this assessment. For example, Golden Chlorella, as an alternative plant-based protein source, can provide individuals with valuable proteins and reduce the need for the consumption of milk and meat.

The high nutrient content of microalgae is a strong argument for considering these plants in concepts for the nutrition of the future: A handful of algae provides 500 grams of valuable protein powder. Algae production requires about 40 times less water than meat production.

Efficient Cultivation

Microalgae are fished as baby algae and then raised in a fermentation process. Due to the properties of this algae strain to multiply and grow quickly, the result is a rich harvest with low use of resources. In addition, three quarters of the earth is covered with water and thus offers potential “cultivation areas” for microalgae.

Problem solver microalgae

With the cultivation and consumption of algae we can master the challenges of our time: malnutrition, dwindling agricultural land, climate change, environmentally harmful fertilizers, nutrient waste. Of course, this requires completely rethinking nutrition and agriculture in many areas. But we like to do that – it’s our mission.

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How can I keep my heart healthy? This question is the focus of the annual World Heart Day on September 29th. Cardiac specialists give a clear answer: everyone can be active in their everyday life, contain harmful stress, stop smoking and eat healthier.

Speaking of food: did you know that essential fatty acids and amino acids clean your blood vessels and protect them from calcification? The human body cannot produce these two essential substances itself, so they must be supplied through our food intake. The good news is: microalgae contain both. Studies show that the microalgae Chlorella Vulgaris can help prevent cardiovascular diseases such as high blood pressure or high cholesterol levels.

Risk of cardiovascular disease.

This prevention is appropriate. Cardiovascular diseases are the most common cause of death and the third most common reason for hospitalization in Switzerland. High blood pressure and high cholesterol are among the main risk factors for cardiovascular disease. In 2019, over 20,000 people died from it – that’s more than a quarter of all deaths.

How can microalgae help support against this disease? The amino acids present dilate the blood vessels and prevent the formation of blood clots and inflammation in the vessel walls. In addition, they protect against dangerous cholesterol deposits on the inside of the vessels; such deposits reduce their elasticity and constrict them. This phenomenon is known as arteriosclerosis, which in the worst cases can lead to a stroke and heart attacks.

Protection against high blood pressure and arteriosclerosis

Elevated blood fat levels also lead to arteriosclerosis. It is now known that it is not so much the amount of fat that plays a role in the development of arteriosclerosis, but rather the quality of the fat. According to the Swiss Heart Society (brochure “Healthy nutrition for the heart and blood vessels”, download here), unsaturated fatty acids, which are mainly found in plant-based foods, are beneficial for heart health. They have a beneficial effect on blood pressure, blood clotting and inflammatory reactions, which can play a role in the development of heart attacks and strokes. Essential unsaturated fatty acids, such as those found in microalgae, are better for our body than saturated fatty acids, which are mainly found in animal products such as butter, cream and meat.

World Heart Day is therefore exactly the right occasion to think about a healthier life and nutrition. And to bring microalgae to the table more often. Let our recipes with Golden Chlorella inspire you.

Healthy and strong heart – with microalgae.

How can I keep my heart healthy? This question is the focus of the annual World Heart Day on September 29th. Cardiac specialists give a clear answer: everyone can be active and active in their everyday life, contain harmful stress, stop smoking and eat healthier.

Speaking of food: did you know that essential fatty acids and amino acids clean your blood vessels and protect them from calcification? The human body cannot produce these two essential substances itself, so they must be supplied through our food intake. The good news is: microalgae contain both. Studies show that the microalgae Chlorella Vulgaris can help prevent cardiovascular diseases such as high blood pressure or high cholesterol levels.

Risk of cardiovascular disease.

This prevention is appropriate. Cardiovascular diseases are the most common cause of death and the third most common reason for hospitalization in Switzerland. High blood pressure and high cholesterol are among the main risk factors for cardiovascular disease. In 2019, over 20,000 people died from it – that’s more than a quarter of all deaths.

How can microalgae help support against this disease? The amino acids present dilate the blood vessels and prevent the formation of blood clots and inflammation in the vessel walls. In addition, they protect against dangerous cholesterol deposits on the inside of the vessels; such deposits reduce their elasticity and constrict them. This phenomenon is known as arteriosclerosis, which in the worst cases can lead to a stroke and heart attacks.

Protection against high blood pressure and arteriosclerosis

Elevated blood fat levels also lead to arteriosclerosis. It is now known that it is not so much the amount of fat that plays a role in the development of arteriosclerosis, but rather the quality of the fat. According to the Swiss Heart Society (brochure “Healthy nutrition for the heart and blood vessels”, download here), unsaturated fatty acids, which are mainly found in plant-based foods, are beneficial for heart health. They have a beneficial effect on blood pressure, blood clotting and inflammatory reactions, which can play a role in the development of heart attacks and strokes. Essential unsaturated fatty acids, such as those found in microalgae, are better for our body than saturated fatty acids, which are mainly found in animal products such as butter, cream and meat.

World Heart Day is therefore exactly the right occasion to think about a healthier life and nutrition. And to bring microalgae to the table more often. Let our recipes with Golden Chlorella inspire you.