Eat yourself healthy

If one could ask Dr. Johanna Budwig today how she would sum up her philosophy in a single short sentence, she would probably say: "Eat yourself healthy." To her, food was in the truest sense of the words “the means to life” – daily consumption serves the purpose of recharging our life battery. Dr. Johanna Budwig’s statement was supported by her research in the 50s. At that time, she developed a method through which fats could be broken down into their constituent elements, whereupon she discovered that there are types of fats which have a conducive impact on our health in along with fats which fuel disease-promoting processes in the body.

In countless publications and presentations, the pugnacious scientist crusaded to raise people’s awareness of these findings for the sake of public health. Her take home message was: Eat good fats, avoid harmful fats. Good polyunsaturated fats, found, for example, in high-quality, native flax seed. ‘Bad fat’ includes generally hidden and trans fats. These are the fats that are often found in highly processed foods such as ready-made products and confectionery goods, which many of us typically indulge in several times a day.

Numerous studies have shown that - even for healthy people – increasing daily consumption of healthy fats is very important for preventing lifestyle diseases.

Bad fats

The hardening of unsaturated vegetable fats is generally to be regarded with skepticism. The same can be said for animal fats originating from livestock fattened through chemical additives and hormone treatments.

For Dr. Johanna Budwig, the "wrong" fats (so-called trans fats) presented the greatest evil in our increasingly industrialized food. The increased ingestion of hydrogenated fats and trans fats through the consumption of ready-made products and highly processed foods affect the fluidity (flexibility) of our cell membranes. It is the membrane’s high fluidity which enables intracellular communication and the exchange of substances between the cells, which is a critical aspect of all metabolic processes, a strong immune system, and mental stability.

The origin of many diseases is directly or indirectly a result of diet. Changing lifestyles along with globalization and increasing prosperity has lead worldwide to a change in our eating habits.

Most people in the Western world suffer from an improper diet or malnutrition. In part with this, primarily harmful fats are consumed excessively. Simultaneously, not enough quality, healthy polyunsaturated fatty acids are being ingested. The consequences are lifestyle diseases, also known as the diseases of modern civilization such as:

  • Hypertension

  • Type 2 diabetes

  • Alzheimer disease and other forms of dementia

  • Crohn's disease, irritable bowel syndrome, and other disorders of the digestive tract

  • Heart and cardiovascular diseases

  • Eye diseases, such as macular degeneration and cataracts

  • Obesity

  • And, most importantly, cancer

Supplementing the lacking healthy fats through daily nourishment demonstrates positive effects on many of the diseases of our modern civilizations.

High-quality vegetable oils and their effects

  "Fats are the determining factor in our metabolic processes, their energy yields, and cell formation- more so than any other food." (Dr. Johanna Budwig in "The Oil-Protein Diet", page 7).

Of all the vegetable oils, flax seed oil has the highest content of alpha-linolenic acid (ALA), with a proportion of almost 60%. This essential fatty acid is one of the omega-3 fatty acids. ALA contributes to the maintenance of normal blood cholesterol levels and may protect cardiac vessels against atherosclerosis and inflammation. In addition, it can fortify the nervous system and, thus, contribute to mental fitness. Therefore, an optimal daily intake of ALA is essential for maintaining good health.

Nutrition and company

During the night, our body recovers and regenerates itself: our metabolism is reduced and digestion slows. In order to get an energized to start to the morning each day, our body needs sufficient energy. First, however, we must stimulate out metabolism.


This task falls to the ever important morning meal. Those who opt to eat a breakfast of easily broken down carbohydrates, such as those found in wheat rolls or croissants with jam, or skip the meal completely are often plagued by food cravings throughout the morning. In addition, these people often run the risk of eating much larger meals and an increased desire for sweets increases through the day. 

To improve the energy levels in all types of cells in the human body, Dr. Johanna Budwig recommended a breakfast which is rich in both omega-3 fatty acids and sulfur-containing amino acids.

The quark flax seed diet according to Dr. Budwig combines nutritionally valuable flax seed oil with quark (cottage cheese may be substituted).

Flax seed oil contains a high proportion of the vegetable omega-3 fatty acid, alpha-linolenic acid. Low fat quark, on the other hand, is rich in sulfur-containing amino acids. Together these ingredients form a strong unit: the positively charged amino acids in the quark and the negatively charged fatty acids from flax seed are attracted to one another. In this combination, the quark acts as an "omega-3 protector." It shields the omega-3 fatty acids in flax seed oil from oxidation, whereby they are able to enter the human body- to a great extent unchanged. As a result, they are much more available for use by the cells and their membranes.


A breakfast of flax seed oil and quark (or cottage cheese) provides the basis for vital cellular respiratory processes and supplies the body with adequate fuel for an energized start to the day.

Eat yourself healthy!

Treat yourself to a good start in the morning by taking the time to whip up a Budwig Cream. Prepared with fortified, shredded flax seeds and fresh fruit, this breakfast dish is bound to leave you feeling satiated and energetic as you embark upon your day.

Ingredients for one portion:

2 tablespoons fortified, shredded flax seeds

1 tablespoon milk

3 tablespoons chopped fruit (whatever happens to be in season)

125 g quark

1 teaspoon honey

1-2 tablespoons of flax seed oil

Nuts and/or spices such as cinnamon, cardamom, etc.


First prepare the Budwig cream as follows: blend the quark with the milk until the consistency becomes smooth. Add the linseed oil and stir until no more oil is visible. Lastly, sweeten with honey.

Budwig Cream is best served in a glass bowl, as to enjoy the visible the individual layers of ingredients!

A different take on a healthy treat!

In the evening, enjoy a Budwig cream- made with quark and linseed oil- as a savory dip for raw vegetables. As an alternative spread, try Oleolux – a spreadable fat developed by Dr. Johanna Budwig - on whole wheat bread for an optimal amount of good fatty acids.

"Today, the combination of quark and flax seed oil represents a tremendous thing. Thanks to new scientific findings, within this simple formula lies the realization that we can counteract many health problems caused by improper food or other toxic effects." (Dr. Johanna Budwig: "The Oil-Protein Diet")

For those who choose to or must do without quark or dairy products, alternatives, such as millet, buckwheat, quinoa, or amaranth make good alternatives. These likewise are rich in sulfur-containing amino acids.

Once it has been cooked (either directly previous to consumption or the night before) and allowed to cool, simply combine with linseed oil, honey, fruits, nuts, and freshly shredded flax seeds (alternative: flax seeds coated with apple juice concentrate.)

The bottom line

Consuming flax seed oil ensures that our cells get the daily required amount of highly unsaturated fatty acids they need. Combining sulfur-containing protein building blocks (the oil-protein diet) and nutrients originating from a lacto-vegetarian, whole food diet provides our bodies with the nutrients required for optimal cellular respiration. This is accomplished, namely, by making the electron rich chains of precious essential, polyunsaturated fatty acids easily and efficiently accessible for the cells in our bodies.

Quality counts

When choosing a source of healthy fatty acids, the overall quality of its source should always remain at the forefront. Only this way- as Dr. Johanna Budwig pointed out again and again-  are our cells able to take advantage of the full electron richness -and with it the benefits- of the oils. Great importance should be attached to the selection of the seeds and crop rotation, as well as the extraction process and any further processing. Dr. Johanna Budwig defined, composed, and recorded quality standards for this purpose. For the extraction process, she developed a very gentle procedure, which is still applied today and known as the "Original Dr. Budwig pressing method."