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10 Health Benefits of Omega 3’s

Omega 3 fatty acids are essential for your health, helping to improve brain function, metabolism and keeping your heart healthy. Two types of Omega 3 fat sources can be identified: one from plants (alpha-linoleic acid) and one from animals (eicosapentaenoic acid and docosahexaenoic acid), the latter being the most beneficial for your health. Omega 3 fatty acids are known as polyunsaturated fats, which are extremely good for you and should be included more frequently in your diet.

However, plant based Omega 3 is also good for you and can be found in nuts, seeds and oils or oily spreads. The animal based fatty acids can be found in fish, squid and krill, which also includes fish and krill oil. Studies have highlighted the importance of getting sufficient Omega 3 fatty acids from your diet, or through supplementation as it helps to prevent multiple diseases and keeps you in a healthy condition.

 

 

 

How to include Omega 3s in your diet : The Institute of Food and Medicine has recommended that an adult female gets at least 1.1 grams of Omega 3 fatty acids per day and that an adult male gets at least 1.6 grams. Eating oily fish at least twice a week will meet this requirement, and if supplementing with Omega 3 capsules it’s important to follow the recommendations for dosage and directions.

Top 10 Health Benefits of Omega 3’s (#8 Will Surprise You)

 

 

 

Anti-Aging Power Nutrition Workshop

 

Monday, April 30th 4:00-6:00 pm

Veterans Memorial Community Center

8055 Barbara Ave. Inver Grove Heights, MN

Limited Seating: RSVP: coachconnie@lifestylehealthmentor.com

or Call directly: 320-815-3766

What are Probiotics?

Typically referred to as “good bacteria,” these microorganisms live in the large intestines and support the human immune systems and enhance health by warding off toxins and bad bacteria within the gastrointestinal tract.

Probiotics can help in increasing the beneficial intestinal flora that might have decreased due to hormonal and nutritional imbalances.

When this good bacteria drops, it can cause symptoms of Irritable Bowel Syndrome.

Probiotics are found in many natural foods, mainly dairy products, but can also be taken in supplement form.

Some of the best examples include:

  • Traditional sauerkraut
  • Korean kimchi
  • Kefir (Soy, coconut versions available)
  • Kombucha
  • Yogurt
  • Cultured buttermilk
  • Fermented cottage cheese
  • Natto (fermented soy beans)

How Can They Help This Syndrome?

In a 2015 clinical study that was published in the World Journal of Gastroenterology, probiotics were compared to a placebo in tests that measured the levels of relief from IBS symptoms.

Probiotics, especially blends that use multiple species of the microorganisms, were found to be effective in reducing abdominal discomfort over a course of 4 to 6 weeks (Didari et al., 2015).

Moreover, within a 4 week time period, probiotics also improved flatulence and bloating.

Female patients with C-IBS (constipation) saw the greatest improvement; and within 8 to 10 weeks, children with extreme gassiness saw relief from their symptoms (Didari et al., 2015).

In terms of quality of life, probiotic supplementation greatly increased levels of comfort and happiness. Though the effects took some time to develop, within 6 weeks, IBS symptoms and flair-ups were suppressed.

 

Best Probiotics for IBS | Constipation, Bloating, Diarrhea, Gas

What can vitamins do for your body?

What you put in your body affects how you feel. You need to a close look at consuming the right foods if you want to lose weight and keep it off. But you should also make sure your body gets all the nutrients it needs. This infographic by Health Perch covers the vitamins your body needs and foods that have them:

 

Whether you were raised on Flintstones vitamins or started taking a daily multivitamin as an adult, you care about getting the right nutrients. After all, taking in the right balance of vitamins and minerals doesn’t just make your doctor happier, it can also improve your energy levels, immune system, and mood. Though taking a vitamin supplement in the morning can help you make up any nutrients you missed in your diet, getting your vitamins through food is a better bet. Not only is your body better at absorbing vitamins that come directly from food, you also get to eat tasty meals. It’s a win all around.

Generally speaking, a diet rich in fruits, vegetables, and lean protein will give you many of the vitamins your body needs to thrive. Looking for more specificity? Here’s a handy infographic you can use to figure out what nutrients you can get from different menu items. With this on your side, you can craft meals full of all of the good stuff that makes your body work at its best. Here’s how to eat your vitamins:

 

 

https://blog.pamperedchef.com/food-drink/eating-your-vitamins/?pws=jmenting

 

Health Benefits of Dark Chocolate

Next time you visit the grocery store in search of healthy foods to nourish your body, don’t forget to grab some dark chocolate. No, this isn’t a joke!

Raw chocolate has many amazing nutrients that most of us had no idea that our sweet tooth led to creating an abundance of the following healthy attributes:

  1. It can promote cardiovascular health by lowering LDL cholesterol and lowering plaque buildup on the walls of the arteries along with lower risk of heart disease. This is reflected by the benefits of dark chocolate being so heart-healthy and inflammation fighting perks.
  2. It may fight diabetes. According to a 2005 Italian study, they found regularly eating chocolate increases insulin sensitivity and therefore; reducing the risk for diabetes.
  3. It can reduce blood pressure and enhance circulation by aiding in the strength of dilation and health of blood vessels.
  4. It supports digestion while the cacao moves the production of digestive enzymes in the body.
  5. It can balance the free radicals from sun exposure, or pollution by protecting the body through the high level of antioxidants in cacao.
  6. It enhances mental and physical well-being by improving mood, lowering stress and reducing depression.
  7. It reduces stroke risk.

So, how does chocolate boost our brain?

  1. It can make you smarter- According to a British study, the cocoa’s flavanols increase the brain’s blood flow, which seems to make people feel alert and more awake and therefore; perform more efficient on counting tasks and improve thinking skills. “From laboratory studies, we know that flavanols smooth the way for brain cell connections and survival, and protect brain cells from toxins or the negative effects of inflammation,” says Dr. Miguel Alonso-Alonso, a neuroscientist at Harvard-affiliated Beth Israel Deaconess Medical Center.
  2. It improves vision due to the improvement in the blood flow caused by the benefit of chocolate, may increase blood flow to the retina and therefore; improving vision.
  3. It can quiet a cough, due to the theobromine, an ingredient in chocolate that seems to lower activity of the vagus nerve, the part of the brain that provokes hard to shake off coughing.
  4. It can prevent blood clots, and fight cell damage, due to the flavanols in chocolate.

 

Of course, keep in mind chocolate is high in calories, so according to news out of England, the middle aged to older adults can eat up to 3.5 ounces of chocolate per day to aid in lowering heart disease rates than those who turn down chocolate. Really, who turns down chocolate?  The 3.5 ounces are actually more than 2 standard Hershey bars…..  According to the European Food Safety Authority, it is suggested that 200 mg of cocoa flavonoids per day is a good target for the general population. The higher the cocoa content of the bar, the more health benefits it will provide, usually bars with 70% cocoa or more.

In summary, knowing the many health benefits that chocolate offers to aid in our goal of being healthier, it’s a win-win. But as I always say, all in moderation. As always, consult your health professional before starting any diet to ensure you are on the right track.

I hope this article finds you in good health.