Surprising Supplement: Why Pregnant Women Need Omega-3

 

If you’re pregnant, your doctor has probably told you to take supplements of folic acid to protect your baby’s wellbeing, but are these the only supplements that have a positive effect on your pregnancy? According to wellness expert Briana Domjen, omega-3 fatty acids may be just as valuable to your baby as folic acid.

 

‘A recent study has found that a specific type of omega-3 fatty acid, docosahexaenoic acid (DHA), improves a baby’s brain development,’ Domjen details. ‘Two other studies on omega-3 fatty acids found that pregnant women who consume omega-3s give birth to babies with a lower risk of food allergies and eczema. This follows earlier research that suggested a low intake of omega-3 fatty acids could increase the risk of mothers having an early delivery. A study published in the American Journal Of Clinical Nutrition credits the super oil with producing children with better verbal intelligence and finer motor skills, as well as a higher pro-social behaviour. Using two blood samples, taken from 2000 women when they were 20 weeks pregnant and from the umbilical cord at birth, Professor Cristina Campoy Folgoso evaluated the effects of expecting women’s consumption of omega-3 and omega-6 fatty acids on foetal development. The study revealed that the amount of DHA transmitted to the foetus through the placenta might be crucial for foetal development.’

 

Domjen continues, ‘In a 2011 trial in France, scientists from the country’s National Agricultural Research Institute discovered when pregnant female pigs ate a substantial amount of omega-3 fatty acids, it triggered the baby’s immune system to produce beneficial antibodies, which help ward off food allergies. Although all testing was done on pigs, researchers say it provides insight into the human gut. A third trial out of Adelaide assessed the risk of food allergies in the babies of 706 women who took almost one gram of omega-3 daily in the last half of their pregnancies. The study revealed that children whose mothers took the supplements had a lessened risk of developing eczema or having an egg allergy and were less likely of being sensitised to egg allergy.’

 

However, Domjen is not the only wellness expert that recommends fish oil supplements to mums-to-be; body+soul nutritionist Lisa Guy agrees with the latest findings and advises that omega-3 should be added to the list of vitamins advocated for pregnant women. Guy asserts, ‘I always recommend pregnant women take a good pregnancy multivitamin that contains 500mcg of folate, a good-quality fish oil supplement, a probiotic and, if they are tested deficient, an iron and vitamin D supplement…Omega-3s play such a pivotal role in foetal growth and development, and are particularly essential for brain and nervous system development. Taking a fish oil supplement, as well as eating foods that are rich in omega-3s, is like an insurance policy that your baby is getting a good supply of these beneficial fats.’

 

Domjen points out, ‘The Heart Foundation recommends healthy adults have 500mg of omega-3 per day, or 3500mg a week. The best source of omega-3 comes from the fats found in cold-water fish such as salmon, sardines, tuna and trout, all of which have low mercury levels…For people who don’t eat fish, smaller amounts of omega-3 occur in foods such as eggs, soy milk and walnuts, and a variety of foods are now enriched with it.’ Guy adds that you should eat oily fish three times a week, as well as taking a daily omega-3 supplement. She also warns, ‘Some types of fish, though, contain high levels of heavy metals, such as mercury, that can affect your growing baby’s health (these include flake, swordfish and marlin) and they should be avoided during pregnancy.’

 

Categories: fish oil, Omega-3, pregnancy

The Science of Nutrition: The Facts about Fat You Don’t Know

There’s no denying that nutrition, and how different foods affect your wellbeing, is a science. However, calling it “a science” can make you think that you’ll get black and white results every time, which isn’t the case. Sports dietician Heather Neal explains, ‘The problem with nutrition is that the science both makes sense and doesn’t make sense all at the same time. It’s not because of a lack of quality research; it’s because research can both prove and disprove a theory all in one go. Nutrition science can show that something is fact, then turn around and demonstrate the opposite. It’s not experts trying to persuade us that something’s true when it’s not or poorly designed research studies (although there are plenty of those). It’s because while nutrition is based in science, it can’t be put into a box with a checkmark next to it that says, “yes, this is absolutely fact.”’ How frustrating!

 

‘It’s why I both love and hate my job as a dietician,’ Neal points out. ‘I can’t tell clients that yes, this 100% will work, and this is absolutely wrong, or guarantee xyz results by doing precisely abc. See, nutrition is a science woven with art. What works for one person doesn’t work for another. What destroys one person’s body may help somebody else’s. What’s “true” one day may be wrong the next and then true again. It happens a lot, and it’s what makes people distrust nutrition.’ She adds, ‘Here’s one to wrap your head around: fat isn’t bad — even saturated fat. Now, I know most people have gotten off the low-fat bandwagon by now and appropriately so, but it’s also time to get off the fat-is-bad wagon entirely.’

 

Neal details, ‘Saturated fat is, apparently, good for you. Or at least not terrible for you. It’s not the demonized, artery-clogging culprit we’ve made it out to be…The American Journal of Clinical Nutrition reviewed old saturated fat research and came to a new conclusion: saturated fat doesn’t cause heart attacks. It was a logical conclusion from past research: people who had heart attacks and clogged arteries ate a lot of saturated fat, therefore saturated fat is bad for you. What the research missed was the actual cause and effect connection. This doesn’t mean you should dive in to a plate of saturated fat, though…What it does mean is that we should give fat a chance.’ So what do we really know about fat, and why should you let it play a role in your diet wellness?

 

1. Cholesterol Confusion: Neal notes, ‘Saturated fat does raise LDL cholesterol (the artery-clogging stuff) but it also raises HDL cholesterol (the good kind) and lowers triglycerides (also good). For reference, carbohydrates raise triglycerides, which are markers of heart disease.’

2. The Right Stuff: ‘Replacing dietary saturated fat with fats like polyunsaturated and monounsaturated fats (like those from nuts, oils, etc.) will likely lower your cardiovascular disease risk,’ says Neal. ‘But replacing saturated fat with carbohydrates will not. It’s all about the context of your diet as a whole.’

3. The Wrong Stuff: Neal warns, ‘The one thing everyone seems to be able to agree upon is that trans fats are bad. Avoid them.’

4. Omega 3s: According to Neal, ‘Most people eat way more omega-6 fatty acids than omega-3 fatty acids, which is why you hear so much about supplementing with omega-3s. This doesn’t mean omega-6s are bad, but you want to keep the ratio in proportion. Good sources of omega-3s are fatty fish and nuts. Omega-6s are found in vegetable oils like corn, soy, and safflower.’

5. Fat Functioning: ‘Most important of all, you need fat to function,’ Neal asserts. ‘Fat is required to absorb vitamins A, D, E, and K, synthesize hormones, lubricate joints, and promote the sensation of satiety (fullness).’

Categories: artery clogging, cholesterol, Fat, fatty acids, heart attacks, neal, nutrition, omega 3s, omega 6s, Omega-3, saturated, science

Why are Fish Oils so Beneficial to Children?

Fish oils contain omega-3 fatty acids and are vital for good health, improving everything from our brain function to our skin’s appearance. They can reduce the risk of chronic diseases and can either be sourced from your diet or from a supplement. Fish oil vitamins can also be further fragmented into better constituents, such as DHA (Docosa Hexaeonic Acid) or EPA (Episa Pentaeonic Acid). Some studies have shown that omega-3 oils could help to diminish severe ADHD-type behaviour in children, as well as helping to improve reading levels and autism. This is because omega oils support the neurotransmitter, decreasing irritation which is caused by deteriorating ailments such as arthritis, diabetes, heart disease and Alzheimer’s disease. It can also do wonders for your digestion, brain cells and your joints. From supplements to your diet, omega oils are wonderful for your health. You can source omega oils from oily fish, such as salmon, mackerel and tuna, as well as from flax-seeds, walnuts, linseeds and pumpkin seeds. Your GP can advise you how to include more omega oils in your diet, as well as advising whether supplements could help you and your children to lead healthier lives. As with any supplement, you should check with your GP before taking them or giving them to your children in case they are not safe. However, as a rule, fish oil supplements don’t usually cause any undesirable side effects.

 

Autism is a developmental disorder which affects the brain, and has been studied intensely over the past few years as it affects many children. Children who have autism may find that the symptoms of the condition are improved by taking fish oil supplements, as they can improve the brain functions for better oral, memory and spelling expertise. There is also a developing theory that fish oils could be useful for children with ADHD, helping to advance the attentiveness and parent attachment. Children with ADD or ADHD often have low intensities of fatty acids, including EPA and DHA. A supplement could improve their learning ability and reduce social problems, such as disturbed sleep patterns and irritability outbursts. If your child is taking ADHD medication they can also take fish oil supplements, however this should only be done once you have consulted your GP first. Fish oil supplements shouldn’t be taken as an alternative to ADHD medication.

Studies show that children with learning disabilities could benefit greatly from omega-3 fatty acids. Researchers noted that these essential oils can enhance mechanical expertise, general learning, motor perceptual swiftness and reading practices. Providing children with a daily supplement could help them to develop at an improved rate. Mood disorders can be significantly improved by essential fatty acids, with many studies showing that supplements can help children suffering with mood issues and depression. In many ways, fish oils are considered as antidepressants – the rate of depression is low in many countries where fish is consumed in large quantities. This is because high levels of omega-3 fatty acids in the blood helps serotonin, an antidepressant chemical in the body, to move more easily between the cells in the body. If your child has trouble concentrating at school, supplements could help them learn new things and retain the information. This is because omega oils have great effects on the function of the brain development , which is vital for children as they are in a prime developmental stage. Children who take fish oil supplements are found to be more dynamic and alert.

Categories: adhd medication, Children, fatty acids, Fish, fish oil, fish oils, oil supplements, oils, omega oils, Omega-3, Supplements

The Innumerable Health Benefits Of Fish Oil

There are certain words and terms that we can’t help but associate with being bad for our health. Just think about the words ‘fat’ and ‘oil’ – they are undoubtedly what could be described as ‘bad words in the sense that we attribute them as being universally bad for our health. While it is true that fat and oil is generally something that you never indulge in or eat too much of, it’s also true that they are an essential part of our diet and that we actually need some fats and oils in our systems to do some very important work.

 

So it is clear that sometimes our perceptions of words and necessarily the truth about them. And the truth is that while the health conscious might see the words fat and oil and shun them away, they would be wrong to think that they can do you no good. In fact the truth is that some oils are actually very good for us and can be genuinely beneficial to our health. Certainly this is the case with fish oil. You’ve probably heard of fish oil tablets or even seen them in your health shop or supermarket – they are very much championed as an excellent thing for our health. But do you really know the health benefits of taking them or just eating fish and getting fish oils the natural way? Let’s have a look at the benefits now.

 

Essential fatty acids (EFAs) are a genuinely important part of our diets and they can be broken down into two sub categories: omega-3 EFAs and omega-6 EFAs. While both are good for us, it has been revealed by research that ingesting too much omega-6 EFAs can cause inflammation, blood clots and even tumour growth. However, there have been no such findings in omega-3 EFAs. Omega-6 EFAs are generally found in vegetable oils, while omega-3 EFAs are found in fish oils, amongst other foodstuffs.

 

This means that the healthiest EFAs that you can get come in the form of omega-3. If you are not a fish eater, then you’ll be pleased to know that you can get your omega-3 from other foods such as pumpkin seeds, avocado and a number of different types of berries. It’s also true that fish oil and omega-3 EFAs can have a number of other health benefits that you may not be aware of.

 

They are great for the health of your heart. Clearly heart health is something that we need to take very seriously – it is one of the most important parts of our bodies, and we need a healthy heart if we want the rest of us to remain in a healthy state. There was a study that took place in Greece, to see if there was a direct relationship between having a diet that was high in fish and omega-3 EFAs and inflammation of blood vessels. The result of the study showed that people who ate more fish than the others had a lower level of C-reactive protein and interleukin-6. These are factors that are commonly used to measure likelihood of blood vessel inflammation – and clearly show that it is healthier for your heart to get plenty of omega-3 EFAs.

 

It has also been shown in studies that children who take fish oil supplements are more likely to be able to combat asthma. Asthma is a common childhood condition and if your child suffers from it, it’s a great idea to get them to take fish oil supplements and fight the symptoms off for good.

Categories: efas, essential fatty, Fish, fish oil, fish oils, health, Health Benefits, oil supplements, oils, Omega, Omega-3

Why Are You In Danger By Eating Fish During Pregnancy?

Being pregnant is a wonderful time, but it comes with a fair amount of rules and regulations in order to stay healthy. One of these rules is that you need to avoid fish during your pregnancy, as it can affect the baby’s development. Seafood is a great source of protein, zinc and iron, which are all vital for both your own and your baby’s health. As well as this, seafood contains plenty of omega-3 fatty acids which keep the brain and joints healthy. So, with this in mind, why are women told to avoid these healthy ingredients? Some types of seafood contain high levels of mercury – this is especially the case with larger fish such as shark, king mackerel and swordfish. In adults, mercury isn’t a concern, but in infants it requires a certain level of caution. Regular consumption of fish that’s high in mercury can mean that a buildup of mercury in the bloodstream, which over time can damage the baby’s brain and nervous system development.

The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advise that pregnant women can eat up to 12 ounces of seafood a week and still remain healthy. Not all researchers agree with these limits, stating that eating more than this amount won’t affect your baby’s health. However, it is best to discuss this with your GP before eating any more. There are, of course, some species of fish which are low in mercury and therefore still healthy additions to your diet. These include salmon, herring, anchovies, sardines, trout, and Atlantic and Pacific mackerel. Other choices which are fine to eat when you’re pregnant include canned light tuna, catfish, pollock and shrimp. You shouldn’t eat more than six ounces of tuna steak each week though. The main rules to stick to are to avoid large predatory fish, as these tend to have higher levels of mercury. You should also avoid eating uncooked fish and shellfish, as this could lead to you ingesting bacteria and viruses – this means sushi and sashimi is off the menu, along with smoked fish.  If you’re cooking fish at home, make sure that you cook it through properly – fish is generally done when it separates easily into flakes and appears opaque throughout. Shrimp, lobster and scallops turn a milky white colour when they are cooked, and mussels and oysters’ shells will open when they’re cooked. If any shellfish shells don’t open, throw them away – it means they are not fresh and could have bacteria in them.

Of course, if you don’t want to take the risk, there are other ways to get your omega-3 fatty acids. Flaxseeds, walnuts, pine nuts and soybeans are all great sources of omega-3s. You can also buy fortified foods, such as milk, eggs and yoghurt. Supplements are the best way to ensure you get a healthy dose every day, but check with your GP before you begin taking them to ensure that it is safe for both you and your baby. It’s important to remember that researchers still haven’t determined whether omega-3s sourced from plants can actually impact your baby’s brain development, which is why seafood is often considered the best source. Although mercury can damage your baby’s brain development, eating an average amount of healthier sources can keep you healthy and has been shown to cause minimal problems. The best thing to remember is that balance is key, so speak to your GP about how to keep your diet as healthy as possible for the both of you.

Categories: Baby, brain development, fatty acids, Fish, Healthy, mercury, omega 3s, Omega-3, pregnancy, Seafood

What is the Best Way to Get Omega-3?

It is common knowledge that omega-3 is good for you. These fatty acids are recommended by virtually every dietician and nutritionist in the world – and that’s because they have a number of health benefits for you and your body both in the short and long term. However, imagine if you were to go to the doctor and they spoke to you about your health. You would find it pretty strange if they were to recommend eating several portions of salmon to stay healthy.

 

But, truth be told, there’s no reason that this wouldn’t have the same effect as taking the omega-3 pills that so many people obsess over and could not do without in their daily routine. In fact, the idea of eating fish in place of taking the pills might actually be very beneficial for a number of reasons according to esteemed MD Carl Lavie. Lavie believes that eating fish is an important method in securing a healthy heart for a long time.

 

Dr Lavie has now published a review of a number of studies that looked at the heart health benefits of omega-3 fatty acids, which are abundant in fish such as salmon and easily available in the form of these small fish oil supplements that you have probably seen in your local supermarket or health shop. The research has consistently shown that omega-3s are able to reduce heart failure, hold back the effects of artery disease and even reduce the risk of death from major cardiac events, which include things like heart attacks but can also refer to less serious problems.

 

The science is undoubtedly very clear that omega-3s are very good for you – this cannot be doubted. But Dr Lavie was also interested in the best way to get omega-3s into your body – and the science behind this is far less obvious and there are many competing theories and ideas. It effectively boils down to that some people believe it is far better to get your omega-3s naturally from the fish that you eat, while others contend that it is fine to get the omega-3s in supplement form and there is no need to eat many portions of fish in order to get your regular intake of these beneficial nutrients.

 

So lets now take a look at some of the facts behind the case and analyse the pros and cons of either taking fish or just taking the fish oil supplements:

 

Fish

Pros: You can get all the nutrients of the omega-3 that you need from simply eating two portions of fish a week. Of course, it is also naturally much easier for you body to absorb nutrients from your food that it is in tablet form, because your body is naturally used to breaking down the compounds in this manner.

 

Cons: Trying to choose the right fish to eat can be quite tough. Aside from the fact that you should always try to choose sustainably sourced fish, you also have the issue that some fish does not have the right amounts of omega-3 to make it worthwhile to eat for the benefits.

 

Fish Oil

Pros: There is no getting around it – fish is somewhat of an acquired taste and many people simply don’t like it enough to eat it regularly, even with the apparent health benefits. And fortunately most fish oil tablets are created from small fish which do not suffer from the effects of over-farming.

 

Cons: We may well be harming the environment by removing so many small fish, which would often be eaten by larger fish. And as previously stated it’s harder for the body to take on fish oil that to absorb it from food.

Categories: dr lavie, fatty acids, Fish, fish oil, Health Benefits, nbsp cons, nbsp fish, oil, oil supplements, omega 3s, Omega-3, small fish

Is Fish Oil Helping or Harming Your Body?

Health articles and experts are constantly praising fish oils and the benefits that they can provide to your body. However, why is there such a hype surrounding these oils and are they really as good for you as people claim? Omega-3 fatty acids are the oils found in oily fish, such as salmon or mackerel, as well as flax seeds, walnuts and canola oil. The highest concentration of the oils can be found in fish, but the other sources can provide healthy doses of these nutrients as well if you don’t eat fish. Nutritionists claim that omega-3 fatty acids are vital for your health, helping to keep your joints lubricated, your brain healthy and your heart working efficiently.  There have been many studies into the effects of these oils on our health. More and more experts are recommending these oils to their patients in order to boost their health, but how healthy are they really? And what do we really know about the effects of essential oils on our health?

 

The American Heart Association advises that everyone should consume omega-3 fatty acids from fish or plant sources in order to protect their heart. Research shows that essential oils can help to decrease your risk of sudden death from heart disease, decrease the development of plaque formation on the heart, lower the risk of a blood clot, improve the health of your arteries and lower triglyceride levels in the blood, which is a type of cholesterol.  Fish oils have also been proven to be helpful in preventing strokes, prostate cancer, colon cancer, high blood pressure and rheumatoid arthritis. In an interesting study recently carried out in England, pregnant women who consumed two to three servings of fish each week throughout their pregnancies gave birth to children with higher IQs than those who didn’t. There are numerous benefits to omega-3 oils, but there are also various different forms of this beneficial nutrient. The active forms found exclusively in fish are known as eicosapentaenoic or EPA, and docosahexaenoic acids (DHA). You can eat fresh or canned fish to get your dose of oils, as well as plant sources. Flax-seeds and flax-seed oil contain alpha-linolenic acid (ALA) which is converted in the liver into active EPA and DHA. Supplements are also an option if you’re struggling to get enough omega-3 oils from your diet alone.

There are risks to eating fish. Mercury levels in fish could be toxic to the nervous system, and may be especially harmful to children and babies. There are certain types of fish which may be best avoided in large quantities due to the levels of mercury they contain, such as king mackerel, tile-fish and shark. People who suffer from bleeding problems or blood thinning should also avoid fish oil, as it thins the blood further. Studies suggest that fish oil could elevate your cholesterol levels so you should check with your GP beforehand to ensure that it is safe for you to take. Fish oils can be hugely beneficial to your health, but in certain cases they may carry risks. The best advice from experts is to speak to your GP before you take supplements or increase your intake of fish oils to ensure that they’re safe for consumption. Once you’ve determined that they are safe for your diet, you can begin to add fish, nuts and seeds to your diet and begin enjoying the rewards to your health – namely better heart health, improved joints and overall wellbeing.

Categories: diet, Essential Oils, fatty acids, Fish, fish oil, fish oils, flax seeds, health, oils, Omega-3, plant sources

Fishy Findings: Omega-3"s May Increase Prostate Cancer Risk

Wellness enthusiasts always seem to be going on about omega-3 fatty acids. The anti-inflammatory properties of this compound, found naturally in oily fish, are widely believed to protect your well-being against heart attacks, strokes, arthritis and various cancers, but a new study has called the benefits of omega-3s into question.

 

A team from Fred Hutchinson Cancer Research Centre in Seattle has reported that, if you’re a man with high levels of omega-3 in your blood, you’re 43% more likely to have prostate cancer, and 71% more likely to have aggressive “high-grade” tumors than those not taking supplements. In Britain alone, high street sales of omega-3 supplements are estimated to reach £116 million each year, making it one of the most popular supplements to take in this country.

 

For the study, which was published in the Journal of the National Cancer Institute, the researchers compared blood samples from 834 prostate cancer patient against 1,393 healthy controls. While the researchers were unclear as to why omega-3 supplements increased the risk of prostate cancer, they surmised that the effect could be related to how your body converts fatty acids into compounds that damage cells and DNA, and suppress the immune system. The researchers also didn’t look at how exactly omega-3 might affect your progression of prostate cancer, if you already have the disease. Still, according to Dr Alan Kristal, senior author of the paper, “We’ve shown once again that use of nutritional supplements may be harmful.”

 

Dr Iain Frame, Director of Research at Prostate Cancer UK commented, “Omega 3, such as is found in oily fish, has been the focus of a large amount of research in recent years, the majority of which points to it having wide ranging health benefits when eaten as part of a balanced diet. Therefore we would not encourage any man to change their diet as a result of this study, but to speak to their doctor if they have any concerns about prostate cancer.” Sarah Williams, health information officer at Cancer Research UK, added, “The evidence as to whether omega 3 fats affect prostate cancer risk is mixed and unfortunately this study doesn’t resolve the debate. Prostate cancer is one of the most common cancers, and the risk increases as men get older.”

Categories: cancer research, Cancer Risk, fatty acids, oily fish, Omega-3, prostate cancer, Research

Supplement Safety: Are You At Risk of Developing AMD?

You may be taking a regimen of vitamins and minerals to guard your wellbeing against AMD, but adding omega-3 supplements won’t make one jot of difference. This is according to a new study, published online in May in The Journal of the American Medical Association, which found that age-related macular degeneration (AMD) may be slowed by supplements but additional nutrients have no effect.

As you get older, your eyesight can start to decline. Millions find that their wellness is affected by AMD, which is a condition that can lead to blindness. As part of Healthy Vision Month, the National Eye Institute (NEI) is encouraging all Americans to make vision a health priority – and AMD is high on the agenda. If you’re over the age of 50, you should be keenly aware of the AMD, as it is in this population that the condition is the leading cause of severe vision loss.

In 2001, NEI’s Age-Related Eye Disease Study (AREDS) found that a formulation of antioxidant vitamins C and E, beta carotene and zinc may reduce the risk of progression to advanced AMD by about 25%. However, the Institute recently discovered that adding omega-3 fatty acids to the mix did not do anything to give more protection. Led by Emily Chew, MD, of the Division of Epidemiology and Clinical Applications, NEI/National Institutes of Health (NIH) in Bethesda, Maryland, a team of researchers investigated over 4,200 patients, who were at risk for progression to advanced AMD. The participants were all aged between 50 and 85.

The NEI tried changes to the formulation, adding omega-3 fatty acids and the antioxidants lutein and zeaxanthin, which are in the same family of nutrients as beta-carotene. However, after an average follow-up of about five years, the additional nutrients had not offered any extra vision protection. According to Christopher Quinn, OD, president at Omni Eye Services in Iselin, New Jersey and a member of the medical staff at Robert Wood Johnson University Hospital, who was not involved in this research, ‘The study helps consumers understand what type of nutritional supplements are beneficial. In addition to stopping smoking, a known risk factor for the development of AMD, patients should discuss with their eye doctor the use of nutritional supplements particularly if they have been diagnosed with macular degeneration.’

Categories: AMD, Omega-3, Research

What Everyone Should Know About The Best Omega 3 Acids

Unless you’ve been living on another planet, the chances are that you will have heard of omega 3 fatty acids. Sometimes, though, that is where the understanding stops. Although you may have heard the name and understood that they are beneficial for your wellness and wellbeing, you may not know what they actually are, or that they can help improve your cardio/heart health.

The power of omega 3 fatty acids cannot be underestimated. These fatty acids are present in lots of different kinds of seafood, such as salmon, and they are also present in a number of vegetable oils. Whilst a lot of research has been done on their beneficial effects on skin car and on the elderly, a new study has shown that they can also have a tremendously beneficial effect on heart health.

There are various different kinds of fatty acids, however, and it’s worth being aware of this. Omega 6 fatty acids are a different thing to omega 3, and whilst in the past they have been hailed as a heart healthy supplement, new research is actually starting to show that they may be detrimental to cardio health. It is a polyunsaturated fats, which is a type of fat that has now been linked to heart disease and death. This may be due to the fact that although it lowers ‘bad cholesterol’ it also contains free radicals which could be a contributing factor in heart disease.

Omega 3, on the other hand, is one of the best nutrients for heart health as it helps to reduce inflammation, lowers the fats that can be found in the blood stream and prevents the blood from clotting too much, as well as preventing the growth of cancer, improving the mood and helping with joint pain.

 

What Everyone Should Know About The Best Omega 3 Acids

Categories: fatty, Omega-3, omega-6

Improved Immunity: The Pleasant Side Effect of Omega-3s

You know that consuming omega-3 fatty acids is good for your heart health, but you may also be benefiting other areas of your wellbeing too in the process. This is according to a new study, which found that omega-3 fatty acids could have benefits beyond boosting the health of a person’s heart.

The study was conducted by a collaboration of researchers at the East Carolina University and Michigan State University, who carried out there research on a group of mice. The results of the study, which were published in the Journal of Leukocyte Biology, indicated that the mice’s immune systems, as well as their heart wellness, also benefited from the consumption of omega-3 fatty acids.

For the study, the researchers fed the mice with a type of fish oil that contains high levels of the omega-3 fatty acid compound DHA (docosahexaenoic acid). According to the researchers, the mice were split into two groups for the study, which lasted for a period of five weeks. Over this time, one group of mice was given a diet that included the DHA-rich fish oil, whilst the second group, by way of comparison, was given a control diet. At the end of the five-week period, the researchers took the mice’s B cell from their tissues, in order to analyse the changes.

When the researchers tested the levels of B cell activation in the lab, the discovered that fish oil, or the omega-3 fatty acids it contains, has protective properties in immunity. Your B cell is a white blood cell, which, as the researchers explained, is an important component of your body’s immune response. The scientists discovered that omega-3 fatty acids work by boosting the activity of the B cell, which, in turn, boosts your immune response.

So what do the results of the study mean for you? According to the researchers, the hope now is that the report could have important implications for people, especially if you have a compromised immune system due to chronic illnesses such as arthritis. However, the researchers also noted that some studies have been carried out in which it was found that omega-3 fatty acids have no beneficial effect in immunity at all, and so they concluded by saying that this area merits further research.

Improved Immunity: The Pleasant Side Effect of Omega-3s

Categories: immune system, Omega-3, Research

Why Are People So Crazy About Omega-3 Fatty Acids?

According to a survey by the National Centre for Health Statistics and the National Centre for Complimentary and Alternative Medicine, omega-3 fatty acid supplements are the most common non-vitamin, non-mineral natural product taken by adults these days. This statistic is hardly surprising when you think about how many wellness experts and health organisations, as well as the mainstream media and Internet supplement makers, extol the wellbeing benefits of omega-3s, but what’s all the fuss about?

There are two omega-3 fatty acids, which are polyunsaturated fatty acids found in seafood, such as fish, krill, and calamari. These acids are known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), and the highest sources of them can be found in cold water, fatty fish, such as salmon, mackerel, herring, lake trout, sardines and albacore tuna. Research has consistently shown that fish eaters are less likely to die from coronary heart disease, and omega-3s are thought to be the reason why.

However, studies have also linked EPA and DHA to other benefits, ranging from brain health to improving psychological disorders and treating arthritis. Yet, omega-3s really shine when it comes to heart health. EPA and DHA help to reduce your triglyceride levels and blood pressure, slightly raise your levels of HDL (“good”) cholesterol, provide blood-thinning benefits, slow your progression of atherosclerosis (which leads to heart disease), and reduce your risk of sudden death due to cardiac arrhythmia.

So are omega-3 supplements just as good as eating fish? The American Heart Association prefers a food-based approach to increasing intake, but supplements still have their place. According to Roberta Anding, MS, RD, Director of Sports Nutrition at Baylor College of Medicine/Texas Children’s Hospital, ‘Studies have found benefits for both fish and fish oil. If an individual does not like fish, then clearly the supplement form is a better option.’

She adds that fish can contain mercury, which is detrimental to wellness, noting ‘Additionally, it is cold water fish that contains the omega 3 fatty acids EPA and DHA, so eating tilapia from the Gulf (of Mexico) is not the same in (omega-3) content as wild Alaskan salmon.’ However, it’s best to get your omega-3s from dietary sources if you can, and consult your doctor before moving on to supplements.

Why Are People So Crazy About Omega-3 Fatty Acids?

Categories: acids, Benefits, fatty, fatty acids, Fish, heart, heart disease, national centre, Omega, omega 3s, Omega-3

What Foods Are The Best Source of Omega 3 Fatty Acid?

Omega 3 fatty acid is very important for your health, and is available in food and in vitamins, minerals and supplements. It helps to maintain your wellness and wellbeing by helping to keep your brain and body healthy by reducing inflammation and keeping the system functioning as quickly as possible.

Oily fish such as mackerel, salmon and sardines and game such as venison and buffalo are good sources of omega 3 fatty acids, but if you are not getting enough of this type of food in your diet, you could be in trouble, as your omega 3 stores will be depleted.

There are, however, other types of foods that contain omega 3, so you can look out for these and aim to include them in your diet, too.

Algae oil, for example, is a good choice for vegetarians who cannot get omega 3 into their diet through fish and game. This can be available in capsule form.

Krill oil comes from a shrimp-like crustacean and can either be ingested through eating krill, or in supplement form, which you can purchase over the counter at most health food shops.

Flaxseed oil is another great source of omega 3 fatty acids, and it too is suitable for vegetarians. In addition to supplying a great source of omega 3, flaxseed oil also contains a very similar substance to female oestrogen in the form of plant oestrogens, and this can be beneficial to women who are experiencing the menopause.

Cod liver oil contains vitamin A and vitamin D as well as omega 3 fatty acids, and is a great daily supplement for maintaining wellbeing.

What Foods Are The Best Source of Omega 3 Fatty Acid?

Categories: acids, fatty, fatty acid, fatty acids, flaxseed oil, Food, form, oil, Omega, Omega-3, Supplements

What Foods Are The Best Source of Omega 3 Fatty Acid?

Omega 3 fatty acid is very important for your health, and is available in food and in vitamins, minerals and supplements. It helps to maintain your wellness and wellbeing by helping to keep your brain and body healthy by reducing inflammation and keeping the system functioning as quickly as possible.

Oily fish such as mackerel, salmon and sardines and game such as venison and buffalo are good sources of omega 3 fatty acids, but if you are not getting enough of this type of food in your diet, you could be in trouble, as your omega 3 stores will be depleted.

There are, however, other types of foods that contain omega 3, so you can look out for these and aim to include them in your diet, too.

Algae oil, for example, is a good choice for vegetarians who cannot get omega 3 into their diet through fish and game. This can be available in capsule form.

Krill oil comes from a shrimp-like crustacean and can either be ingested through eating krill, or in supplement form, which you can purchase over the counter at most health food shops.

Flaxseed oil is another great source of omega 3 fatty acids, and it too is suitable for vegetarians. In addition to supplying a great source of omega 3, flaxseed oil also contains a very similar substance to female oestrogen in the form of plant oestrogens, and this can be beneficial to women who are experiencing the menopause.

Cod liver oil contains vitamin A and vitamin D as well as omega 3 fatty acids, and is a great daily supplement for maintaining wellbeing.

What Foods Are The Best Source of Omega 3 Fatty Acid?

Categories: acids, fatty, fatty acid, fatty acids, flaxseed oil, Food, form, oil, Omega, Omega-3, Supplements

Five Rules of Nutrition That Everyone Agrees With

Of course it’s common knowledge that sugar is bad for your health. It is definitely true that added sugar is just empty calories. But it’s also true that there are no nutrients in it and if you eat a lot of sugar then you’re likely to become deficient because you aren’t getting enough foods that contain important nutrients.

Omega-3 fatty acids are crucial

Studies have consistently shown that omega-3 fatty acids are very good for us, and that they are essential for the proper functioning of the human body. They can be taken by eating oily fish or through supplements.

There is no ‘perfect’ diet

Not every diet will be perfect for everyone, and that it something that we need to accept. Obviously there are some things that you’ll find in most diets – reduce sugar and fat, and eat more fruit and vegetables – but other than that, our perfect diet is purely a personal thing depending on your body and levels of activity.

Eating vegetables will improve your health

Vegetables are naturally rich in vitamins, minerals, fibre, antioxidants and a huge variety of trace nutrients that we are only just beginning to understand. Of course we know about the 5-a-day rule of fruit and vegetables, but the truth is the more vegetables you eat, the healthier you’ll be.

Refined carbohydrates are bad for you

Everyone agrees that refined carbohydrates are much worse for you than complex carbohydrates. It is known that eating refined carbs will cause you to have rapid spikes in blood sugar. This is then followed by quick production insulin in the blood which triggers fat storage and contributes to insulin resistance and various diseases like obesity and diabetes.

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Five Rules of Nutrition That Everyone Agrees With

Categories: carbohydrates, diet, fatty acids, nutrients, Omega-3, perfect diet, refined carbohydrates, rules, Sugar, vegetables

Could Fish Oil Supplements Do More Harm Than Good?

It’s a modern fact that fish oil supplements, or omega-3 and omega-6, improve your heart wellness, but according to groundbreaking research at the University of British Columbia’s Okanagan campus, there may not be any value in fish oil-based supplements as a way to combat cardiac and inflammatory disease, and, worse, they could actually harm your wellbeing.

For the study, which was led by assistant professor of biology Sanjoy Ghosh and published in the British Journal of Nutrition, the researchers fed fish oil supplements to mice who were already on a diet rich in vegetable oil, and found that this interfered with the cells in the gastrointestinal system’s ability to repair themselves, and additional results pointed to a similar effect on cardiac tissues, though these were unpublished.

Much previous research has been done to prove that consuming large amounts of omega-3 fatty acids as part of your normal diet can protect you against cardiac and inflammatory disease, but, according to Ghosh, a combination of omega-6 fatty acids in vegetable-based oils and the omega-3 fatty acids in fish oil can cause damaging oxidative stress to your body.

Ghosh explained, ‘Our hypothesis is that levels of omega 6 are so high in our bodies that any more unsaturated fatty acid — even omega 3, despite its health benefits — will actually contribute to the negative effects omega 6 PUFA have on the heart and gut. When there is too much [polyunsaturated fatty acid], the body doesn’t know what to do with it.’

He warned, ‘Vegetable based oils like corn and canola were promoted to the public as a healthier alternative to animal-based fats, but there was never any research that said they are any healthier. Excessive levels of omega-6 have even been linked to colitis, insulin resistance, diabetes and obesity,’ he said.

Though many people take vitamin and mineral supplements, Ghosh said that they may be damaging their health, and ‘there is no magic pill that fixes a bad diet.’ He added, ‘the vast majority of studies that show omega 3 oils are beneficial are based on eating fish, not pills. When you eat a lot of fish you automatically eat less of other oils and it’s a healthier balance.’ Therefore, he recommends a diet that includes foods rich in saturated fats, such as cheese and butter, and healthy unsaturated fats, such as those in olive oil and nuts, to promote a more natural balance of fats.

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Could Fish Oil Supplements Do More Harm Than Good?

Categories: Omega-3, omega-6, Research

How Can Sunshine And Fish Reduce Your Risk Of Alzheimer’s?

Amyloid plaques have been associated with Alzheimer’s disease, but a new study has found that vitamin and mineral supplements could help to boost your immune system’s ability to clear your brain of these plaques. According to the study, published in the Journal of Alzheimer’s Disease, there are certain genes and signalling networks that play a key role in controlling inflammation and plaque clearance, and these components can be regulated by vitamin D3 and omega-3 fatty acid DHA (docosahexaenoic acid).

According Dr Milan Fiala, from the David Geffen School of Medicine at UCLA, though his team has already clarified key mechanisms that are involved in helping vitamin D3 clear amyloid beta, their new findings extend this knowledge and highlights the role that omega-3 DHA plays. Fiala, who is also a consultant for Norwegian omega-3 drink firm Smartfish, said, ‘our new study sheds further light on a possible role for nutritional substances such as vitamin D3 and omega-3 in boosting immunity to help fight Alzheimer’s.’

When the plaque from beta-amyloid deposits builds up in your brain, it damages the cells and they can die from oxidative stress. This leads to a reduced cognitive function and increases your risk of Alzheimer’s, the most common form of dementia that affects the wellbeing of 13 million people worldwide. The disease also directly affects the nation’s financial wellness by £15 billion.

For the study, the team isolated macrophages from the blood of both health and AD participants, as these immune cells consume amyloid-beta and other waste products all over your body. They injected these cells with amyloid-beta, and then treated them with either an active form of vitamin D3 or an active form of omega-3 fatty acid DHA, both of which inhibited cell death and amyloid beta break down and regulated inflammation.

However, as inflammation increased in cells with decreased inflammation, and decreased in cells that were more inflamed, Fiala said that, when it comes to utilising the results of the study, ‘we may find that we need to carefully balance the supplementation with vitamin D3 and omega-3 fatty acids, depending on each patient in order to help promote efficient clearing of amyloid-beta.’

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How Can Sunshine And Fish Reduce Your Risk Of Alzheimer’s?

Categories: Alzheimer's Disease, Omega-3, vitamin D3

Which Joint Health Supplements Should You Be Taking?

As the rates of obesity rise in this country, so does the risk of arthritis and other joint wellness problems. Therefore, it is becoming increasingly important to look after the wellbeing of your joints by taking preventative supplements. However, as the list of vitamin and mineral supplements for joint health are as long as your arm, you need to be aware of what you actually need, and how much.

A study published in the Journal of Rheumatology has found conclusive evidence that Avocado Soybean Unsaponifiables (ASU) promotes the repair of cartilage and damaged areas, which could greatly benefit your wellness if you suffer from osteoarthritis. People who take ASU, which is made from avocado and soybeans oil left over from the process of saponification, or the process which creates soap, report feeling less pain and need for pain medications, though it can cause migraines, rashes and stomach aches. You should consult a doctor before starting any supplement, and regular dosing for adults is 300 mg daily.

Next, glucosamine and chondroitin are a part of the natural make-up of cartilage, and despite the face that evidence indicates the joint health benefits of glucosamine and chondroitin are negligible, many people take supplements of these nutrients. These supplements are relatively safe to take, but as the Mayo Clinic outlines that glucosamine and chondroitin can cause an upset stomach, flatulence, insomnia, drowsiness, headache, sun sensitivity and nail toughening, why bother?

Finally, you need omega-3 fatty acids for your body to function properly, but as you do not produce them naturally, your body must obtain them from a dietary source. In terms of joint health, it is thought that omega-3 fatty acids significantly reduce inflammation in your body and delay the breakdown of cartilage. Studies have shown that these supplements can reduce your joint pain and decrease the duration of stiffness you feel in your joints during the morning hours.

However, as there are many health benefits associated with omega-3, the recommended dose varies depending on what you take it for (for joint health or skin health, for example), and your method of obtaining omega 3 is also a factor. If you take fish oil supplements, you are giving your body a daily serving of 2250mg, but doctors may recommend a higher dosage for joint health. However, this supplement can cause ‘fishy breath,’ nausea and loose stool, and if you have an allergy to fish you should be wary of taking these supplements.

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Which Joint Health Supplements Should You Be Taking?

Categories: Arthritis, ASU, Omega-3

How Omega-3 Can Benefit Your Wellness and Weight Loss

When it comes to weight loss, and your wellbeing, not all fats are created equal. Some fats are essential to maintain your wellness, even though you cannot manufacture them in your body. These are known as omega 3s and account for a whole family of polyunsaturated fatty acids, derived from alpha-linolenic acid or ALA. ALA can be converted into other omega 3s that you may have heard of, such as DHA and EPA, but ultimately omega 3 must be obtained from your diet.

 

Nature’s richest source of omega 3s is Oily Fish. According to comprehensive research, consuming fish that’s rich in oil is very important for the health of your heart. You can also find sources of omega 3s in flaxseed oil, walnuts and vegetable oils including rape and Soya. However these omega 3s may not have the quite same benefits as those in oily fish. These benefits may include a reduced blood pressure, and incidents of clotting, which therefore leads to less of a risk to thrombosis and heart disease. It’s also important for the brain and eye development of babies during pregnancy.

 

So how do you get it into your diet? Fresh tuna, along with salmon, sardines and mackerel, is a great source of omega 3 that you should have once a week. However, tinned tuna in unfortunately not in this list as tuna’s omega 3 content is lost during the canning process. Try grilling sardines and having them with fresh tomato salsa made of chopped tomatoes, chopped red onions, chopped parsley all mixed with a little olive oil, a squeeze of lemon juice, some sea salt and some freshly ground black pepper. You could also baste salmon with a little teriyaki sauce during cooking, though salmon is great on its own, or whiz some smoked mackerel in a food processor along with some low fat crème fraiche, a squeeze of lemon juice and a spoonful of horseradish sauce to make a delicious pate. For an amazing snack, choose anchovies that are marinated in oil and vinegar from Spain and Italy, and vegetarians can try adding toasted walnuts to a mixed salad with a vinaigrette made from flaxseed oil, wholegrain mustard and balsamic vinegar.

How Omega-3 Can Benefit Your Wellness and Weight Loss

Categories: Advice, Omega-3, weight

New Dairy Products Could Provide Omega-3 for Non-Fish Fans

If you can’t bear to include fish in your diet, it can be hard to get your wellness-boosting and heart-healthy omega-3 fatty acids, which many health studies recommend should be in the region of 500 milligrams per day. There are a growing number of omega-3 enriched foods, but milk has so far eluded joining the burgeoning club. However, food science researchers at Virginia Polytechnic Institute and State University, also known as Virginia Tech, may have managed to make milk even more beneficial to your wellbeing by incorporating fish oil into the mix.

 

For the study, researchers tested four different ratios of butter oil to fish oil in the production of pasteurized, fatty acid-fortified beverages. They proved it is possible to include sufficient amounts of Omega-3 to promote heart health, with 432 milligrams of heart-healthy fatty acids per cup, without ruining the taste of the product, limiting its lifespan, or, indeed, creating an unpleasant odour.

 

Susan E. Duncan, a professor of food science and technology in the College of Agriculture and Life Sciences, stated ‘We couldn’t find any aroma differences’ when 25 volunteers sniffed and compared one-ounce cups of standard 2% fat milk alongside samples of skim milk containing 78 parts butter oil to 22 parts fish oil under study conditions. Duncan continued ‘We were concerned the fish oil would undergo a chemical process called oxidation, which would shorten the milk’s shelf life, or the milk would acquire a cardboard or paint flavour by reacting with the fish oil. It appears we have a product that is stable, with no chemical taste or smell issues.’

 

Research has shown the positive wellness benefits of omega-3 fatty acids, such as preventing coronary disease, reducing inflammation, assisting infant brain development and maintaining brain function and decreasing triglyceride levels, the growth of atherosclerotic plaque, blood pressure and the risk of potentially fatal heart arrhythmias.

 

Duncan urged the dairy industry to take the study results and put them into practise: ‘I would like to help people who love milk, yogurt, and dairy, which have intrinsic nutritional value, address an additional need in their diets, especially if they don’t like to eat fish or can’t afford it. One of these dairy servings a day apparently is enough to sustain enough continuous omega-3 to benefit heart health.’

 

New Dairy Products Could Provide Omega-3 for Non-Fish Fans

Categories: Dairy, News, Omega-3