Tagged with 'omega-3-fatty-acid'

Different types of dietary fats play an important role in heart health, but it's likely not what you think.

Imagine swimming 2.4 miles with hundreds of people in choppy, cold water. After swimming for 1 hour and 15 minutes, you finally finish; only to climb out of the water, lace up your cycling shoes, and hop on your road bike. You’re beginning a 112 mile ride. This lengthy cycling ride takes you about 6 hours and 30 minutes. As if that’s not enough, now you have to run. Not just any run, but a 26.2 mile run, aka, a full marathon. This may take around 4 hours and 45 minutes. The average triathlete exercises for about 12 hours and 35 minutes straight! Needless to say, after it’s all said and done, you need recovery food!  Lots of it and ASAP!

Is it possible for an endurance athlete to effectively train for a massive competition, successfully compete in, and then completely refuel if they eat vegan? It is safe to say, yes, a vegan diet is able to sustain an active lifestyle at all competitive levels, even Ironman triathlons. Vegans rely on fruits, vegetables, leafy greens, whole grains, nuts, seeds, beans and legumes as their staples. 

Brendan Brazier is a former professional Ironman triathlete and two-time Canadian 50km Ultra Marathon Champion. He also follows a vegan diet. In fact, he is so passionate about eating clean and healthy, he created his own nutrition line to support his eating lifestyle and extreme activity level. Vega products are created using high quality, plant-based superfoods, with little processing. I highly recommend them. Check them out: Vega products 

Overall, a well-balanced vegan diet tends to be lower in saturated fat and cholesterol and higher in fiber, magnesium, potassium, vitamin C, vitamin E, folate, and a wide range of phytochemicals compared to diets that include animal products. 

However, vegans may have lower intakes of protein, vitamin B₁₂, calcium, vitamin D, iron, zinc, and omega-3 fatty acids. Let’s take a closer look at these key nutrients vegan athletes want to pay closer attention to.  

Protein

Needed to maintain and build muscle and other tissues, making it critical for any athlete. Too little protein paired with too many carbohydrates and your performance may suffer.  An athlete’s protein needs vary according to the type of activity and level of training.  Daily needs typically range from 0.5 to 0.8 grams per pound of body weight. But vegans should consume 10% more than the typical recommendations because plant-based protein sources such as soy, legumes, nuts, seeds, grains, and vegetables, are more difficult to absorb than animal sources.    

For example, a 140-pound runner requires 70 to 112 grams of protein per day. If the athlete is vegan, a more appropriate protein recommendation is 77 to 123 grams per day, or an extra 2 Tablespoons of nut butter and a vegan bar. For a 220-pound football player, protein needs are 132 to 176 grams per day. If the player is vegan, the recommendations jumps to 145 to 193 grams of protein, or an additional ½ cup to 1 cup of peanuts daily.

Calories

Vegan athletes often have to consume more food than non-vegans to meet caloric needs, maintain body weight, and optimize training. Many vegan diets are nutrient-dense but may not be calorie-dense, so athletes need to make sure they are meeting their calorie needs. Vegan athletes should plan ahead to have food with them as much as possible and snack on high-calorie options like nuts, nut butters, seeds, and dried fruit. Vegan sports bars also come in handy when you need a quick snack.

Vitamin B₁₂

This critical vitamin is only found in animal products. Vitamin B₁₂ is required for the production of red blood cells and in tissue repair and maintenance, including the central nervous system. Severe B₁₂ deficiency may result in megaloblastic anemia, which results in tired and weak bodies, and will reduce endurance performance. Adding a B₁₂ multivitamin or consuming ample vitamin B₁₂-fortified foods such as whole grains, soy milk, meat alternatives, or bars, is essential to getting the recommended 2.4 mcg a day. 

Calcium

Athletes may be prone to stress fractures and muscle cramps. Calcium plays a key role in optimizing bone strength and is an essential component for proper muscle contraction. Since a vegan diet doesn’t include dairy products, a main calcium source, vegans tend to fall below the daily recommendations of 1,000-1,300 mg/day.

Structured vegan diets should contain ample sources of highly bioavailable calcium from items such as broccoli, collards, calcium-set tofu, fortified fruit juices, and some fortified almond/soy milks.

Still, a calcium supplement is often recommended to meet the body’s needs.

Iron

Even marginal iron deficiency can hurt athletic performance. Iron carries oxygen from the lungs to the working muscles. When your iron is low, you are likely to feel fatigued, have a drop in your performance, and a weakened immune system. Athletes who are at the highest risk of suffering from iron-deficiency anemia include the following:

• Vegetarians/Vegans who don’t eat red meat (the best dietary source of iron) or iron-enriched breakfast cereals.
• Marathon runners, who may damage red blood cells by pounding their feet on the ground during training.
• Female athletes who lose iron through menstrual blood.
• Endurance athletes, who may lose iron through heavy sweat losses. Iron requirements for endurance athletes, especially distance runners, are increased by approximately 70%.
• Teenage athletes, particularly girls, who are growing quickly and may consume inadequate iron to meet expanded requirements.

One pitfall about iron…iron from plant-based foods is not absorbed as well as iron from animal foods, so the recommended intake for vegans is 1.8 times greater. For example, an adult female should consume 32 mg of iron daily versus 18 mg for a non-vegetarian, and an adult male vegan requires 14 mg per day rather than 8 mg.

A multivitamin containing iron is generally added to a vegan diet. 

Iron Tip: The iron in sprouted grains, legumes, and fermented foods, such as miso and tempeh is absorbed more readily.

Vitamin D

Vegan or not, this is one vitamin many people are low in. Athletes who train primarily indoors throughout the year, such as gymnasts, wrestlers, and figure skaters, are at risk for poor vitamin D status. Vitamin D is critical for bone health and increases calcium absorption. It’s also involved in immune system function. Having inadequate levels of Vitamin D can increase your risk of developing stress fractures and other bone-related problems, plus a suppressed immune system makes you vulnerable to getting sick more often. To meet your needs, consider a combination of vitamin D fortified foods, exposure to sunlight, and vitamin D supplementation.

Omega-3 Fatty Acids

Following a vegan diet makes it difficult to obtain the recommended 1.1 to 1.6 grams per day of omega-3 fatty acids, which are found in fatty fish and fish oils. Omega-3s are critical for overall cardiovascular health, brain health, disease prevention, and they have the potential to decrease inflammation. However, omega-3 fatty acid deficiency may become less of a concern by combining nuts, seeds (especially flax), vegetable oils, algae, and some leafy greens with fortified foods such as soy milk, rice milk, and vegan bars.

Refueling

For the endurance athletes out there, don’t forget to eat a well-balanced diet within 30 minutes of completing your workout—high in carbohydrates with some protein. The extra carbohydrates, along with a little protein, will replenish your depleted glycogen muscle stores. This makes for a better workout the next day and will reduce your risk of “hitting the wall.”

Bottom Line: Take careful consideration when choosing your food in order to get the recommended amounts of all the nutrients your body needs to reach its peak performance. Consider taking supplements for the nutrients you have a hard time getting from your food.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

1. The Academy of Nutrition and Dietetics Position Paper: Vegetarianism.

2. The Academy of Nutrition and Dietetics Position Paper: Nutrition and Athletic Performance.

3. Kundrat, Susan, MS, RD, CSSD.  Veggies Galore.  Training-Conditioning: Oct. 2013.

What happens when you take meat, eggs, and dairy out of a person’s diet? Getting the nutrition you need from a vegan diet is possible, but certainly takes a clear understanding of the hurdles involved when eliminating food groups.

Traditional Vegan Diet

The traditional vegan diet is plant-based and excludes all animal products, including meat, dairy, and eggs. Food items derived from animal sources are usually also removed from the diet, such as gelatin and honey. 

It's well researched that a well-balanced vegan diet tends to be lower in saturated fat and cholesterol and higher in fiber, magnesium, potassium, vitamin C, vitamin E, folate, and a wide range of phytochemicals than diets that include animal products. 

Preventing Deficiencies

On the other hand, vegans may have lower intakes of protein, vitamin B₁₂, calcium, iron, vitamin D, and long-chain omega-3 fatty acids. Let’s take a closer look at the nutrients vegans will want to pay closer attention to.

Protein

Needed for maintaining and building muscle and other tissues. Vegans typically need 10% more protein than non-vegans because plant-based protein sources such as soy, legumes, nuts, seeds, grains, and vegetables, are more difficult to absorb than animal sources. It is possible for a poorly designed vegan diet to fall short in protein, so be sure not to neglect this important part of the diet.

Vitamin B₁₂

This critical vitamin is only found in animal products. Vitamin B₁₂ is essential for the maintenance of optimal nerve function, healthy cells, and prevention of megaloblastic anemia, which results in tired and weak bodies. Adding a B₁₂ multivitamin or consuming ample vitamin B12-fortified foods such as soy milk, meat alternatives, or bars, is essential to getting the recommended 2.4 mcg a day. 

Calcium

Calcium plays a key role in optimizing bone strength and is essential for muscle contraction. Plant-based diets typically don’t include dairy products, a main calcium source, so vegans tend to fall below the daily recommendations of 1,000-1,300 mg per day.

Structured vegan diets should contain ample sources of highly bioavailable calcium from items such as broccoli, collards, calcium-set tofu, fortified fruit juices, and some fortified almond/soy milks.

Still, a calcium supplement is often recommended to meet the body’s needs.

Iron

This mineral is a vital component of proteins and enzymes that maintain health. Iron also carries oxygen in the blood and helps facilitate the delivery of oxygen to cells. When iron is low, fatigue, decreased performance (for exercisers), and lowered immunity can result. One pitfall about iron…iron from plant-based foods is not absorbed as well as iron from animal foods, so the recommended intake for vegans is 1.8 times greater. For example, an adult female should consume 32 mg of iron daily versus 18 mg for a non-vegetarian, and an adult male vegan requires 14 mg per day rather than 8 mg.

A multivitamin containing iron is generally added to a vegan diet. 

Iron Tip: The iron in sprouted grains, legumes, and fermented foods, such as miso and tempeh is absorbed more readily.

Vitamin D

Vegan or not, this is one vitamin so many people are low in. It plays a key role in bone health and immune system function. Having inadequate levels of Vitamin D can increase your risk of developing stress fractures and other bone-related problems, plus a suppressed immune system makes you vulnerable to getting sick more often. Consider a combination of vitamin D fortified foods, such as orange juice, exposure to sunlight, and vitamin D supplementation to meet your needs.

Omega-3 Fatty Acids

Following a vegan diet makes it difficult to obtain the recommended 1.1 to 1.6 grams per day of omega-3 fatty acids, which are found in fatty fish and fish oils. Omega-3s are critical for overall cardiovascular health, brain health, disease prevention, and they have the potential to decrease inflammation. However, omega-3 fatty acid deficiency may become less of a concern by combining nuts, seeds (especially flax), vegetable oils, algae, and some leafy greens with fortified foods such as soy milk, rice milk, and vegan bars.

Making the Switch

If you’re considering a vegan diet, one suggestion is to make “food switches” rather than simply removing foods from your diet. Find comparable substitutes for foods to replace potentially missing nutrients. For example, if you want to eliminate all meat products, find foods to swap that are nutritionally similar in terms of total calories and key nutrients provided. Sometimes a combo of foods can do the trick. Common switches include beans and brown rice for meat or poultry, nuts and seeds for fish, soy milk for cow’s milk, and “veggie” jerky for meat jerky.

Bottom Line:

With some education and planning, implementing a vegan diet can support a person’s nutritional needs.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

References:

1.  Institute of Medicine, Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press, 2001.

2.  The Academy of Nutrition and Dietetics Position Paper: Vegetarianism.

3.  Davis, Brenda, RD & Melina, Vesanto, MS, RD.  Becoming Vegan:  The Complete Guide to Adopting a Healthy Plant-based Diet. Summertown, TN:  Book Publishing Company. 2000.

4.  Kundrat, Susan, MS, RD, CSSD.  Veggies Galore.  Training-Conditioning: Oct. 2013.

Several years ago an important medical discovery was made about asthma---some inflammation is present in the bronchial tubes of people with asthma even when the person feels well and when their breathing is normal.  The cause of this chronic inflammation is not known, but the persistent or chronic presence of the inflammation is probably what makes the bronchial tubes capable of narrowing abnormally.  There is now an emphasis on the importance of reducing inflammation of the bronchial tubes to control or prevent attacks.

Reducing inflammation is critical because extended inflammation damages tissues, including the lung tissue.

Here are some key nutrients to consider for controlling inflammation:

• Ginger or Turmeric are known for their anti-inflammatory properties so eat up!

• Include Nuts and Seeds (peanuts, hazelnuts, almonds, sunflower seeds) regularly.  They are one of the best sources of Vitamin E, which is a powerful antioxidant, protecting cells from damage.

• Oranges and Grapefruit are loaded with Vitamin C, another potent antioxidant to protect cells from damage.  Vitamin C is one of the key antioxidant vitamins abundant in the extracellular fluid lining the lungs.

• Add Spinach to your day to boost your intake of Magnesium.  Magnesium’s role in decreasing bronchospasm has been investigated in both acute and chronic asthma.

• Get some sun or take your daily dose of Vitamin D, especially in the winter months.  Consider having your vitamin D3 blood levels measured to determine your current Vitamin D status.  Your levels should be about 50 nmol/L.

• Take a potent probiotic, such as ProBiota 12.  Potent probiotics increase T regulatory cells which are critical in balancing an overactive immune system.  These are designed to get at the root of inflammation and quench it.

• Fish are a great source of Omega-3 fatty acids.  Omega-3 fatty acids limit leukotrienes, which trigger contractions in the smooth muscles lining the bronchioles, which ultimately reduces inflammation.

• Avoiding dairy products and gluten are likely very solid recommendations as they are commonly inflammatory.

• Eliminate environmental triggers and exposures, targeting the air we breathe.  Obtain an air purifier for your home, and reduce your exposure to other things such as scented fabrics, chemicals found in carpets, new clothing, dry cleaning, etc.  If you are looking for an air purifier to eliminate smells and volatile compounds, consider the T300 or the A375UV Alen Air Purifiers.

Bottom Line:  The goal of successful asthma care is to prevent the symptoms of asthma from developing rather than having to relieve them with medications once they occur.

In Health and Happiness,

Kelly Harrington, MS, RD

Registered Dietitian Nutritionist

It's fairly common to experience some type of inflammation in some part of your body on a fairly regular basis, even if you don't realize it, such as what happens during exercise. As it turns out, there are some natural remedies for helping, and it may just take some small tweaks in your diet!

Did you know your brain is composed of nearly 60% fat? I don't know about you, but I want to make sure I feed my brain healthy fat--the omega-3 type.   

There are two fatty acids essential for humans, and they’re known as omega-3 fatty acids. These beneficial omega 3’s are EPA and DHA. I’m here to tell you about DHA, which has so many benefits…where do I even begin?! 

Let’s start with your brain.

DHA for your Brain

DHA is essential to brain function and is often called a “brain food.” Your brain is composed of nearly 60% fat and of that, 20% is in your cerebral cortex, the section of your brain responsible for learning, memory, and attention. DHA may also help slow the progression of age-related memory loss, including Alzheimer’s disease.

DHA and your Eyes

DHA is food for your eyes too! The retina of your eye contains a high concentration of DHA so consuming adequate amounts results in a lower risk of developing age-related macular degeneration.

DHA and Heart Health

DHA is very important for your heart and is shown to support healthy blood vessel function, a healthy heart rhythm, and reduce triglyceride levels.  This is especially applicable to those with high blood pressure or high cholesterol.

DHA during Pregnancy, Lactation, and the Early Childhood

Last but certainly not least, DHA is critical during pregnancy and the first years of a child’s life. While pregnant, DHA is essential for development of that unborn baby’s brain, eyes, nervous system, and immune system. A child’s brain and body is developing at such a remarkable pace, and if you know how important DHA is for adults, just think about those children.

Along with benefits to babies and children, a pregnant mom taking fish oil reduces her risk of pre-term labor, pre-eclampsia, and possibly post-partum depression. 

DHA Supplements

The easiest and most consistent way to get enough DHA is usually by taking a quality supplement. When you’re choosing this supplement, make sure you examine the nutrition label to know specifically how much DHA you are getting since a 1000 mg fish oil soft gel refers only to the size of the soft gel, not the level of DHA, which is very misleading. Quality fish oil is safe to take because toxins can be virtually eliminated during the manufacturing and processing of the fish oil.  Always refrigerate your fish oil.

Bottom Line: Everyone benefits by consuming essential fatty acids, whether from fish or a fish oil supplement. If you take a supplement, ensure you’re purchasing a high-quality oil, free of contaminants, and from a reputable company.     

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

DHA is essential during pregnancy, breastfeeding, and through early childhood. It has so many important roles, so find out why...