Showing posts with label foods. Show all posts
Showing posts with label foods. Show all posts


What are the benefits of Omega 3?

 In recent years, there has been a lot of talk about Omega 3 fatty acids and their importance for the proper development and functioning of our body.


But what is this nutrient and what are its real health benefits? Which foods contain it and what are the daily doses that our body needs?


We will try to answer these and other questions very briefly now.

What are Omega 3?

They belong to the family of polyunsaturated fatty acids.


Their name comes from their biochemical structure, as their first double bond involves the third carbon of the molecule, starting at the end of the aliphatic chain.


Three of the nine types of unsaturated acids are important for our body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).


Unfortunately, our body cannot synthesize them by itself, which is why we have to obtain them by consuming foods with a high content of Omega 3 or by taking natural food supplements such as fish oil and others.


What are the benefits of Omega 3?

  • They protect the heart

Omega 3 has a beneficial effect on the heart and reduces the risks of heart disease.

In a number of studies conducted over the years, Omega 3s have been shown to help lower blood pressure, increase "good" cholesterol, reduce triglyceride levels by 15 to 30%, and prevent the formation of cholesterol plaques in the heart. the vascular system.


  • They take care of the brain

Omega 3 helps to reduce the symptoms of diseases such as attention deficit disorder. They also help treat bipolar disorder and help resolve behavioral problems in children.


  • They help with anxiety and depression

Depression is one of the modern diseases or conditions that can be significantly improved by regular and sufficient consumption of

Omega 3.

According to a study conducted in 2007, people who fell into a state of depression improved significantly after consuming foods and supplements high in EPA and DHA.



Omega 3


  • They are important for eye health

As we age, eye health deteriorates, which can lead to macular degeneration, or AMD.

Regular intake of foods with a high percentage of Omega 3 helps to improve the vision of people suffering from this disease.

In addition, regular intake of polyunsaturated fatty acids has been shown to protect against dry eye syndrome, as well as a number of other conditions that threaten eye health.


  • They reduce the symptoms of inflammation

Along with other foods like curcumin, Omega 3s have important anti-inflammatory properties that reduce the effects of chronic inflammation.

Fish oil and fatty acids in general help relieve pain from arthritis, osteoarthritis, reduce joint stiffness, and help with skin inflammation like acne and more.


  • They help with weight loss

It turns out that consuming foods rich in Omega 3 helps both to improve general health and to reduce body weight.

In fact, Omega 3s not only help reduce weight, but also promote muscle mass, which is of great benefit to avid bodybuilders.

Where to get Omega 3?

Beneficial polyunsaturated fatty acids are found in foods such as:

  • Fish and seafood - salmon, anchovies, sardines, mackerel, seaweed, herring, oysters, swordfish, trout, mullet, fatty fish liver and others
  • Plant-based foods - dried fruit, walnuts, almonds, flaxseed, flaxseed oil, canola oil, soybeans, soybean oil, chia seeds, green leafy vegetables, and more.

What is the recommended intake of Omega 3?

According to experts, alpha-linolenic acid (ALA) should be 1% of our total daily energy intake. This corresponds to about 1.6 mg in adult men and 1.1 mg in adult women.


Needs for eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are estimated at 250 mg each.


5 vitamins and minerals to strengthen the body in autumn


With the beginning of the school year, stress, fatigue and the first colder days offer a favorable environment for bacteria and the development of  infections .


That is why it is necessary to take some vitamins and minerals so that our body can cope with the change of seasons. 


Vitamin C - for strong immunity

Vitamin C is a valuable defender against viruses and pathogenic bacteria .


Thus, repeated infections are avoided .


However, when an infection occurs  , taking vitamin C does not speed healing.


If the recommended intake is 80 mg /day for an adult, then the needs are increased in winter.


It is best to get it through food .


Which foods are rich in vitamin C?

  • Parsley - 200 mg/100 g;
  • Sorrel - 120 mg;
  • Pepper - 120 mg;
  • Kiwi - 100 mg;
  • Watercress - 80 mg;
  • Brussels sprouts - 75 mg;
  • Lemon - 65 mg;
  • Orange - 60 mg;
  • White cabbage - 50 mg.

Vitamin C is rapidly degraded by air and heat.


Spinach, for example, loses 30% of its vitamin C content in just one day on store shelves.


Acerola juice - 1500 mg/100 g or rosehip supplements  - 1250 mg are also suitable for obtaining sufficient vitamin C.


Vitamin D - important for tone and vitality

Vitamin D is also important for the strength of the immune system .


Our body produces it in the deep layers of the skin under the action of UV rays from the sun, but in insufficient amounts during the cold season due to less sunshine.


Which foods are rich in vitamin D?

  • Herring and salmon - 9 mg/100 g;
  • Egg yolk - 8.5 mg;
  • Sardines - 8 mg.

A blood test is sufficient to check vitamin D levels.


In case of deficiency, it is recommended to take supplements to ensure the necessary amounts.


Iron to deal with fatigue

The main component of blood hemoglobin -  iron is important for the delivery of sufficient oxygen to the tissues.


Iron also has a powerful tonic effect that boosts immunity and fights fatigue , which increases resistance to infections.


Women with heavy periods are often deficient in iron , as are vegetarians.


To avoid deficiency, it is important to consume  red meat, oysters, legumes - chickpeas, lentils and others, shellfish and almonds.


Iron taken in the form of tablets can have some risks: in excess it is toxic to the liver, heart and pancreas.


Magnesium - to deal with autumn depression

In 70% of the population, magnesium levels are not sufficient.


This mineral has a key role in the absorption of vitamin C and the conversion of food into energy.


The recommended intake is 350 mg/day, but our diet – too rich in industrial products – provides us with half that.


The low resistance to cold, stress and infections is based on this.


It is recommended to consume more foods rich in magnesium : algae, cocoa, chives, cashews, beans.


Supplements containing marine magnesium can also be taken to obtain sufficient amounts  .


Marine magnesium combines well with vitamin B6 , which ensures better penetration of  magnesium into cells.


Zinc - an ally of white blood cells

Zinc is vital because it is part of hundreds of enzymes that regulate the functioning of the body.


It acts as an  immunostimulator and promotes the activity of white blood cells - T-lymphocytes, which are important for the body's defense against infections  and improves recovery in case of generalized weakness.


Which foods are rich in zinc?

  • Oysters - 20 mg/100 g;
  • Veal liver - 9 mg;
  • White beans - 5.5 mg;
  • Whole grain bread - 5 mg.

Taking high amounts of supplements containing zinc may increase the risk of cancer , especially prostate cancer in men.


No more than 15 mg of zinc per day should be taken for a maximum of 3 weeks.




Which foods nourish our skin against sun damage?

 The way of eating  is a very important factor in keeping the skin healthy and protected from the harmful effects of ultraviolet radiation.


Nutrition and food expert Marina Diana Pérez, professor of health sciences at the Open University of Catalonia, explains that a plant -based diet works in the same way as applying sunscreen.


Fruits, vegetables, legumes and nuts are foods rich in  vitamins such as C and E, polyphenols and phenolic acids, which contribute to the oxidative defense of the skin against external agents, such as damage caused by ultraviolet radiation.


Which foods protect our skin?

The role of diet in protecting the skin from solar radiation has been extensively studied.


A review of studies in this area, published in the Journal of the Academy of Nutrition and Dietetics , has shown which are the foods that most effectively protect our skin:

  • Olive oil and legumes - their consumption is associated with less damage to the skin caused by prolonged exposure to ultraviolet radiation.
  • Mango, melon, orange, tomato, pomegranate, passion fruit and grapes - they are rich in bioactive compounds such as vitamin C , α-tocopherol - vitamin E, beta-carotene , polyphenols and phenolic acids, which increase the oxidative protection of the skin, participate in mechanisms to reduce inflammation and generate structural support and UV protection for the skin.
  • Kale or green cabbage - rich sources of carotenoids and vitamin C , which help reduce inflammation and oxidative stress .
  • Almonds - their content of tocopherols and unsaturated fatty acids reduces wrinkles and hyperpigmentation.
  • Soy  - contains isoflavones, which provide elasticity and hydration to the skin.
  • Cocoa, green tea or coffee - contain polyphenols that have a valuable antioxidant effect.

Vitamins for skin protection

Several vitamins have valuable properties for skin health.


In addition to the well-known vitamin D , vitamins C, E, B3 and A stand out.


Vitamin D is obtained mainly through skin synthesis when exposed to the sun (80%-90%), but up to 20% is obtained from food.


Until a few years ago, it was believed that it was contained only in products of animal origin - for example, eggs, dairy products or fatty fish, but recent discoveries show that mushrooms also contain vitamin D , the scientists explain.


Vitamin C is a powerful antioxidant capable of destroying free radicals and is found primarily in raw red and green peppers, oranges, grapefruit, kiwi, strawberries, broccoli and Brussels sprouts.


Vitamin E is mainly found in nuts, seeds, vegetables, corn, soy and acts as an antioxidant protection for the skin as it absorbs ultraviolet light.


Vitamin B3 - niacin , which is also an antioxidant, is obtained from meat, fish, milk, eggs and nuts.


Vitamin A is involved in epidermal differentiation, modulation of dermal growth factors and regulation of sebaceous gland activity.


Liver, fish oil, milk and eggs are rich in vitamin A.


Probiotics for healthy skin

Probiotics are living microorganisms - enterococci, lactobacilli and bifidobacteria that naturally inhabit the intestinal microbiome, but there are many reasons that can reduce their amount: unbalanced diet, lack of movement, stress , smoking, alcohol consumption, use of antibiotics and others.


These microorganisms are also present in fermented foods such as yogurt, kefir, miso paste, and fermented beverages.


There is growing scientific evidence that probiotics such as Lactobacillus acidophilus can prevent photoaging, the aging of the skin caused by UVB radiation.


So they would be good food for the skin against the appearance of wrinkles .

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3 foods helpful for memory

1. Whole Grains

Make sure your diet contains enough whole grains and cereals, wheat bran, wheat, whole grain pasta.
Study found that women with higher intake of vitamin B9 (folic acid), B12 and B6 showed improvements in memory and recall of information compared with those not taking supplements.
Low levels of folic acid triples the risk for developing dementia.
Another Australian, research also shows that vitamin B12 and B9 improve short and long term memory.
Although not yet clear what caused the benefits of taking B vitamins to stimulate brain activity, is believed to contribute to reducing the levels of the amino acid homo cysteine. High levels in the blood are associated with increased risk of heart disease, bone fractures and loss of memory.
2. Eat more tomatoes

Eating tomatoes helps to prevent socially significant diseases such as cancer and cardiovascular. Are also helpful for maintaining memory. The favorable effect is due to lycopene.
Studies show that the compound has strong antioxidant properties and protects against free radicals that damage cells and cause dementia and Alzheimer's disease.

3. Nuts

A study published in the journal American Journal of Epidemiology, suggests that taking vitamin E protects against impairment of memory and just shows protective effect against development of Alzheimer's disease.
Nuts are an excellent source of vitamin E and green leafy vegetables, seeds, eggs, brown rice.