The Connection Between Omega 3 and Brain Health -- Apples

Have you heard the sayings "eat your fish, it's brain food" and "an apple a day keeps the doctor away" only to shrug them off as old wives tales that have no merit? You may be surprised to discover that both of these statements actually have scientific backing and are vital for our overall good health.

Fish is the main source of the essential fatty acids known as omega 3. Brain health is dependent on DHA, one of the fatty acids. The brain needs adequate levels of DHA, docosahexaenoic acid, to rebuild and maintain cells. When you eat fish or consume fish oil supplements you are providing the necessary building blocks to support optimum brain activity. This omega 3 and brain health go hand in hand.

Apples have been named as one of the top 25 most nutritious foods along with blueberries, broccoli, dark leafy greens and of course oily fish, just to name a few. Apples are rich in fiber, fruit flavonoids, and antioxidants.

Eating this nutritious fruit can help decrease cholesterol levels and has been known to improve defenses against cancer and other illnesses. They contain quercetin, an antioxidant that may reduce your risk of lung cancer.

One Penn State research study discovered that people who ate an apple fifteen minutes before lunch consumed about 200 calories less during that meal than when they didn't have their fruit snack ahead of time, therefore being able to maintain a healthier weight.

An apple is easy to just grab, and as long as it has been thoroughly washed, it is all ready to eat. Fish isn't so simple, but it is possible to obtain the necessary dosage of DHA with the convenience of fish oil dietary supplements in capsule form. So whether you are just taking omega 3 capsules along with your daily multi-vitamins, or sitting down to a complete salmon dinner, you can be assured you are helping your brain with its normal day-to-day function.

One other area of study that has been done in regard to omega 3 and brain health is that of dementia. A very encouraging report published in the Archives of Neurology stated that those over age 65 who ate fish twice a week slowed their rate of cognitive decline by 13 percent. In contrast, studies have also shown that degenerative brain conditions like Alzheimer's disease are more prevalent in people who have a lower blood plasma level of DHA.

Many people find it hard to get sufficient amounts of omega 3 and brain benefits by consuming enough seafood alone. They find it easier to take DHA dietary supplements in capsule form. The dosage is documented on the packaging so they are assured of getting enough of this vital nutrient.



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An Avocado a Day Keeps Body Fat Away

People are terrified to eat fat. Calorie counting, non-fat diets are a craze in the dieting world, but they make no differentiation between calorie sources. In these diets all calories are created equal, but this is a dietary falsehood.

Our bodies need fat.

The key to overall health is to consume a certain amount of good fat everyday. The outer layer of each cell in the human body is a fat layer, which makes up the cellular wall and helps with absorption. Without this layer, the body is unable to effectively absorb vitamins and minerals. Many people who are being treated for vitamin and mineral deficiencies are also suffering from a fatty acid deficiency.

Fatty acids also boost metabolism. An increased intake of omega-3 fatty acids can help balance sugar levels, control appetite and reduce levels of cortisol, a stress hormone that stores fat. Four important fat-soluble vitamins are A, D, E and K. The body needs fat in order to absorb these vitamins, improve metabolism and lose weight.

Some common symptoms and health problems associated with fatty acid deficiency are:

Skin problems such as eczema and dermatitis
Dry mucous membranes
Hair loss
Changes in blood pressure and cardiovascular health
Thyroid problems
Immune system dysfunction
Joint pain
Brittle and cracked toenails and fingernails
Fatigue
Constipation
Allergies

The best detection test for fatty acid deficiency is to run a hand on the back of the arms or side of thighs to feel for tiny bumps. If these bumps are present, there is usually a fatty acid deficiency. Consuming omega-3 will usually make these bumps go away within a few weeks. However, in the case of a more severe deficiency, further testing may be required.

Fatty acids also improve brain function and development, and there is some evidence that ADHD may be associated in part with fatty acid deficiency. Studies have found that some children with deficiencies in omega-3 have more difficulty concentrating, more behavioral problems and more health problems than other children.

Where calorie-counting diets go wrong is counting all calories equally. They make no differentiation between good and bad fats. The secret to balanced health is in the nutrient value of each piece of food a person eats. A bag of Doritos may have the same caloric number as an avocado, but the avocado is loaded with good fats that help boost metabolism and absorption.

Good fat and omega-3 sources for a well-balanced diet:

Avocados: Avocados are packed with 20 vitamins and minerals, and with carotenoids such as beta-carotene, alpha-carotene and lutein. 85 percent of their caloric count comes from good fat. Eating one avocado a day supplies the body with essential fatty acids needed for cellular absorption.

Nuts: walnuts, almonds and butternuts are excellent sources. Any nut is good other than peanuts and cashews, which only contain trace amounts of fatty acids.

Salmon: Salmon and other fatty fish supplies the body with a blend of omega 3 fatty acids and minerals.

Oils: Olive, grape seed, avocado, hazelnut, almond, flaxseed and evening primrose oil.

Fish oil. Fish oil is a rich source of omega-3 and is often taken as a supplement

The Mediterranean Diet: This diet is a healthy option for well-balanced nutrition. The Mediterranean diet emphasizes the use of fruits, vegetables, whole grains and healthy fats such as olive oil and fish.

For people who are deficient in fatty acids, supplements may be the best option. The amount of omega-3 supplementation may vary depending on how deficient a body is. A person may consume between one and eight grams of omega-3 every day depending on the needs of his or her body. Please consult your naturopathic doctor, herbalist or health care provider for your correct body dosage.

When purchasing omega-3 supplements or fish oil, it is very important to look at the label. Most supplements purchased through conventional stores and pharmacies are 99.9 percent pure. This is not pure. A supplement needs to be 100 percent pure and free of toxins such as mercury and PCB's. Pure supplements may be found at a naturopathic doctor's office or nutrition store.

Original Article Source: http://www.holistichealingnews.com/?p=8151



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Yams and Sweet Potatoes - Are They the Same Thing?

Yams and sweet potatoes are often confused, but actually they do not have a great deal in common. There are obvious differences in appearances, and the yam can grow to a whopping 100 pounds or 45 kilos whereas the sweet potato is smaller. The yam has a rough scaly skin with some nodules on it but the sweet potato has a smooth much thinner skin. This being so you can tell by looking, usually which is which.

In Britain yams are more prevalent as they grow in the Caribbean and are imported from there into both the UK and the US. Britain has had a West Indian community since the 1950s, so they have been used there for more than half a century.

The yam originates in West Africa, while the sweet potato comes originally from Peru and Ecuador in the South American continent, and is now grown in Asia. In Pakistan we have lots of sweet potatoes but I haven't seen a yam, here yet. The sweet potato is not related to the yam which is a member of the lily family or Dioscorea family, while the sweet potato is Ipomoea batatas, and a member of the Convolvulaceae family which means it is related to Morning Glory and field bindweed. Scientists believe this has been around since prehistoric times, but the yam has only been with us since 50,000 BC or thereabouts.

The US department of Agriculture requires that sweet potatoes be labeled as yams- sweet potatoes, so look carefully at the label on the packaging when you buy one of these edible roots.

There are clearly health benefits from both vegetables, but the sweet potato contains more sugars in the form of glucose, fructose and sucrose. It is useful for desserts as well as an accompaniment to the Thanksgiving turkey.

The sweet potato has the edge over the yam in terms of nutritional content, as it contains more beta-carotene, easily recognized because this is what gives fruit and vegetables the distinctive orange colour; carrots contain a lot of it for example. Both contain Omega-3 and -6 fatty acids, and as we don't get enough of Omega-3 in our traditional Western diets, these 'potatoes' are useful sources, especially if you are not fond of salmon and other oily fish.

Sweet potatoes are rich in vitamins A and C and also contain vitamins E, K and the B-complex vitamins which are essential for our mental and physical health. Nutritionally it has the edge as long as you don't mind the sugar content and its sweetness. It is good for the immune system and the vitamins C, A and E have potent antioxidant properties and this means that the free radicals which damage our healthy cells and can cause them to become cancerous are inhibited. They are a good source of dietary fibre too and surprisingly low in calories if baked. These are moist but yams are dry and not so watery.

Personally I prefer the sweet variety because I am not fond of the more starchy taste of the yam, but they both have dietary fibre and so prevent constipation and reduce the risks of colon cancer.

The Ipomoea batatas variety is the one to go for if you don't have a problem with sugar, but having said that, the dioscorin present in yams is thought to help lower blood pressure effectively.

I suppose it's a matter of taste as to which you eat, but remember that neither of these vegetables are actually related to the true potato, although you can use both in exactly the same ways as you do the potato which is related to tomatoes and aubergines (egg plants). The flavour and texture is different and these two vegetables arguably have more health benefits.

Why not sample both and find out which you prefer?

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Eggs - An Excellent Source of Omega-3 Oils for Better Health

Eggs have many health benefits, among them being the fact they can be an excellent source of omega-3 oils that can promote better health in those that take it as a supplement. Hens fed on flax seeds are particularly high in omega-3 fatty acids, although eggs have many health benefits other than omega-3.

Most of the health benefits of Omega fatty acids are well known, although many more are being continually discovered as scientists research the uses to which the substances can be put in our bodies. Omega-3 fatty acids have long carbon chains that are polyunsaturated, i.e. contain multiple double bonds in the hydrocarbon chain. As opposed to saturated fatty acids with no double bonds. They are important components of our neurological systems and help to build up cell membranes, but are probably best known for their effect in protecting us from cardiovascular diseases. Omega-3 fatty acids can help us to maintain a healthy heart, and so enable us to live longer.

The current western diet has been changing to reduce cholesterol intake and improve our lifestyle. However, this has not all been well advised, and the resultant diet is rich in vegetable oils as opposite to animal fats, the relative levels of omega fatty acids having changed in favor of omega-6 fatty acids. These omega-6 fats are not as healthy for us as omega-3, and can lead to a thrombogenic state that more easily leads to cardiovascular diseases and blood clots. Rather than a normal omega-6 to omega-3 ratio of around 2:1, this improved diet has increased it to anything up to 50:1.

The American Heart Association has been advocating a diet richer in omega-3 fatty acids since 1996, yet while research continues to favor omega-3, the increase in consumption of vegetable oils has continued to increase, and with it a reduction in the overall health of a nation.

Omega-3 enriched eggs have been introduced as one means of redressing the balance. Hens fed on flax seeds lay eggs with a much higher proportion of omega-3 fatty acids than normal: up to and over 150mg per egg. Such eggs also have reduced cholesterol over 15% less, and also are higher in vitamin E, a strong antioxidant, by up to 300%.

Two of the components of omega-3 oils, linoleic acid and linolenic acid, are what are known as essential fatty acids. The term means that they cannot be manufactured in your body, so must essentially be introduced through your diet. When the human body developed to what it is now, the consumption of fish and other oils rich in omega-3 fatty acids was a significant part of our diets, and allowed our bodies to develop the biochemistry and metabolism that it uses today.

If we now upset that biochemistry by cutting our intake of unsaturated fatty acids, our metabolism will suffer and our general health decline. This is one reason why humans should interfere with their natural eating habits as little as possible, or if we do so excessively we should use supplements to replace what we are excluding from diets that have been natural to us for countless millennia. It is dangerous now for the human race to suddenly switch to a significantly different diet without suitable supplementation, because we do not know the long terms effects of doing so.

One way to maintain a steady intake of the fatty acids our metabolism needs in order to ensure our survival is to eat eggs, and especially omega-3 enriched eggs. Of course, eggs have a lot more beneficial health effects than just omega-3. Take choline for example. This is a trimethylated compound that is important in the metabolism of fats. It is the newest official B vitamin, and is an essential component of cell membranes. It is particularly important for the maintenance of the health of your brain, and preventing many brain disorders.

It is also important in methylation, an important biochemical process, and also in the biochemical synthesis of the neurotransmitter acetylcholine. This substance is used to pass messages between nerve cells and from nerve cells to muscles, and a deficiency can cause many health problems, including heart disease and diseases of the vascular system. Methylation is a very important biochemical reaction, being used particularly in messages between body cells and is used to switch genes on and off.

Up to 90% of Americans are deficient in choline, and subject to many diseases because of it. Symptoms include insomnia, fatigue, excess fat concentrations in the blood and problems with your nerves and muscular control. It can cause liver problems and heart problems, and cause a number of brain disorders.

Choline is available in the diet from lecithin and egg yolks, and also soya beans, flax seeds, peanuts and potatoes. The typical American diet is not conducive to an adequate choline intake, and increased egg consumption can help to redress this. This is particularly true of eggs from hens fed with flax seeds, or linseed, from which the triple benefits of choline, omega-3 fatty acids and vitamin E are obtained. Just two eggs will provide you with almost 50% of your daily requirement of choline.

Some are wary about the cholesterol content of eggs, but studies have indicated that it not so much the amount of dietary cholesterol that is eaten, but saturated fats that cause the excess deposition of cholesterol in the arteries. Cholesterol is an essential part of human biochemistry, and without any we could not survive. In fact, studies have shown that eating two eggs daily can improve your cholesterol levels

Eggs are also rich in lutein, and contain more than vegetables such as spinach. Lutein is an important carotenoid that is believed to prevent age related macular degeneration, which can lead to blindness, and also prevents the development of cataracts. Eggs also appear to have anti-clotting properties on the blood, and so help to reduce the thrombogenesis of omega-6 fatty acids.

Without a doubt, eating eggs is very good for your health, and especially so if they are rich is omega-3 fatty acids. They contain a wide variety of nutrients and truly are a complete food packaged by nature. Some may prefer to stay away from eggs and miss the omega-3 benefits so there is an alternative for diets that exclude eggs. Omega-3 is available in a supplement form that one can take on a daily basis to reap the benefits omega-3 presents.


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Flax Seed and Flax Seed Oil -- Omega-3 for vegetarian

Flax (also known as common flax or linseed) is a member of the genus Linum in the family Linaceae. It is native to the region extending from the eastern Mediterranean to India and was probably first domesticated in the Fertile Crescent.

Flax is an erect annual plant growing to 1.2 m tall, with slender stems.


Flax is grown both for its seeds and for its fibers. Various parts of the plant have been used to make fabric, dye, paper, medicines, fishing nets, hair gels, soap, etc.

Flaxseeds are rich in alpha linolenic acid (ALA), an omega-3 fat that is a precursor to the form of omega-3 found in fatty fish, eicosapentaenoic acid (EPA). Since the fats are found in their isolated form in flax seed oil, it is a more concentrated source of ALA than the seeds themselves (although it doesn't have the other nutrients that the seeds do).

ALA, in addition to providing several beneficial effects of its own, can be converted in the body to EPA, thus providing EPA's beneficial effects.

For this conversion to readily take place, however, depends on the presence and activity of an enzyme called delta-6-destaurase, which, in some individuals, is less available or less active than in others. In addition, delta-6-desaturase function is inhibited in diabetes and by the consumption of saturated fat and alcohol. For these reasons, higher amounts of ALA-rich flaxseeds or its oil must be consumed to provide the same benefits as the omega-3 fats found in fatty fish.

Research indicates that for those who are vegetarian, or do not eat fish or wish to take fish oil supplements, faxseed and flaxseed oil do provide a good alternative to dosage of omega-3.

For more details, refer to :
The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating

Fatty Fish - Omega-3 fatty acids

To continue from yesterday's post...

Fatty fish do not sound appealing, but they are the healtiest food from the sea and full of beneficial omega-3 fatty acids. Fatty fish have fats or oils distributed throughout their freah, rather than concentrated in the liver as in other fish.

Which are the oily fish?

Salmon, mackerel, herrings, sardines, pilchards, kippers, eels, whitebait, anchovies and sprats all qualify, whether they're tinned or fresh. Tuna counts only if it's fresh.

1. Salmon

Typically, salmon are born in fresh water, migrate to the ocean, then return to fresh water to reproduce.

Salmon is considered to be healthy due to the fish's high protein, high omega-3 fatty acids, and high vitamin D content.

2. Mackerel

Atlantic mackerel are sought after for food either cooked or as sashimi. It consists mostly of red meat and has a strong taste desirable to some consumers. Atlantic mackerel is extremely high in vitamin B12 and also very high in omega 3, containing nearly twice as much per unit weight as does salmon. Though, try to avoid king mackerel, which may have elevated mercury levels, as advised by FDA in USA.




3. Herrings

Herrings are oily fish, found in the shallow, temperate waters of the North Pacific and the North Atlantic oceans. Herrings have very high long-chain Omega-3 fatty acids contents and are a source of vitamin D.

The amount of herring that may be safely consumed, depends on the amount of pollutants, e.g. Polychlorinated biphenyls (PCB) and dioxins that may be present in the water.

4. Sardines, Pilchards

Sardines, or pilchards, are several types of small, oily fish related to herrings. The terms sardine and pilchard are not precise, and some regions classified sardine as pilchard. Generally, smaller fish are called sardines; while larger, older fish are called pilchards.

Sardines and pilchards are rich in omega-3 fatty acids, and as they are low in the food chain, they are very low in contaminants, e.g. mercury.

5. Kippers

A kipper is a whole herring, that has been split from tail to head, gutted, salted or pickled, and cold smoked.


6. Eels

Eels are elongated fish, which consists of four suborders, 20 families, 111 genera and approximately 800 species. They possess no pelvic fins, and many species also lack pectoral fins.

Eels contain omega-3 fatty acids and are good source for protein, vitamins (B12) and minerals, e.g. iron.


7. Whitebait

Whitebait are young fish; in Europe the term applies to young herring, but in other parts of the world it is used for similar fish of other species.

Whitebait are tender and edible. The entire fish is eaten including head, fins and gut. They are rich in omega-3 fatty acids.

8. Anchovies

Anchovies are a family of small, common salt-water forage fish. There are 144 species in 17 genera, found in the Atlantic, Indian, and Pacific Oceans. Anchovies are usually classified as an oily fish and have some of the highest levels of omega-3 fatty acids of all fish and seafood.

9. Sprats

Sprats are small marine food fish of northeast Atlantic waters that is eaten fresh or smoked and are often canned in oil as a sardine. Also called brisling.

Sprats are a good source of omega-3 fatty acids and vitamins D and B12.


For more details on the world's healthiest foods, refer to :
The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating

Foods That Improve Memory - Healthy Food For a Healthy Mind

Through your life you have probably heard the term "brain food", suggesting that there are certain types of foods that can help your brain function. This is all very true! Studies have shown certain foods can increase your brain function and enhance your memory as well. So lets take a look at some foods that improve memory and discuss what it is about them that helps you retain more information.

So what foods improve memory?

Fatty Fish:
There is a lot of benefit in having a good dose of omega-3 fatty acids in your diet. These fatty acids help your brain to build and maintain its cells. Fish that have a high amount of omega-3's include: mackerel, salmon and herring.

Flax Seed and Flax Seed Oil:
These are also a fantastic source of omega-3 fatty acids.

Eggs:
Eggs are incredible in what they are able to provide for you. They are rich in vitamin E, omega-3's and B-vitamins. B- vitamins help in the production of neurotransmitters and also their release, helping your nervous system overall. In addition, B-vitamins are believed to help with the creation of new brain cells.

Sweet Potatoes:
Sweet potatoes are rich in vitamin B6, carbohydrates, as well as vitamin C and beta-carotene. Carbohydrates are used by your brain for energy. Vitamin C and beta-carotene are excellent antioxidants that help protect your brain cells from free radicals that can damage them over time.

Avocados:
Avocados can help in blood flow in the body. This means that the better blood flow to your brain the more oxygen can be supplied. This improves both concentration and the ability to retain information.

Apples:
Apples contain a nutrient known as quercetin which is an antioxidant. Recent studies have shown that this particular nutrient can help protect against Alzheimer's disease. However, be sure to eat an apple whole with its skin on as its skin is where most of the quercetin resides.

Dark Chocolate:
You might be surprised to see this one on here as chocolate seems to be the enemy. But it's not necessarily true with dark chocolate. Amazingly, if your dark chocolate is 60% cocoa or more, you can receive a lot of great health benefits. Dark chocolate is loaded with antioxidants but also contains natural brain stimulants that can help increase your focus as well as your concentration.

There are a lot of foods that improve memory, and they're even the types that most people all ready enjoy! It wouldn't take much to incorporate a little more of these types of food in your diet.



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