Tagged with 'omega-3-fatty-acids'

Noteworthy tips for reducing your risk of Alzheimer's Disease.

Do you ever feel chest tightness and the annoying feeling when you take a deep breath and it doesn’t “catch” — like you’re not actually getting the air? These symptoms may sound familiar if you suffer from asthma. I have some nutrition considerations for you, and they include antioxidants, magnesium, and omega-3 fats.

Antioxidants and Asthma

What are Antioxidants?

Free radicals are created from normal body functions such as breathing and exercise, and environmental factors such as sun exposure, smoking, alcohol and pollution. Free radicals attack healthy cells, and when these healthy cells are weakened, they are more susceptible to cardiovascular disease and certain types of cancers. Antioxidants help protect healthy cells from damage caused by free radicals.

A few antioxidants associated with helping asthma symptoms include Vitamin C and Bromelain.

Have You Heard Snacking On Fruit May Prevent Asthma?

Eating fruit could lower your risk of asthma, according to Dutch researchers who tracked the asthma symptoms and diets of children from birth through eight years of age. They found those who ate more fruit throughout their childhood had lower rates of asthma. Researchers think the antioxidants in fruits and veggies could protect airways from damage, possibly reducing risk of asthma.

Vitamin C (Antioxidant)

There’s a great deal of research supporting the use of Vitamin C as a treatment of asthma, especially against exercise-induced asthma. It certainly won’t be a cure, but Vitamin C may provide some relief and reduce asthma symptoms.

Good sources of Vitamin C include: berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, oranges, honeydew, kale, kiwi, mango, nectarine, papaya, snow peas, sweet potatoes, strawberries, tomatoes, and red, green, or yellow peppers.

Bromelain (Antioxidant)

This is an enzyme naturally found in pineapple. It has a strong anti-inflammatory effect that lasts a few hours. Although it can be found in all parts of the fruit, it is typically extracted from the stem. At least one study has found bromelain to be effective against asthma by limiting airway inflammation.   

Magnesium

Magnesium helps keep smooth muscle fibers (the kind in your lungs) relaxed. A study involving 68,535 female participants found a high intake of spinach is directly linked with a lowered risk of asthma. This may be due to the fact that spinach is high in vitamin C, beta-carotene, vitamin E (all antioxidants), and magnesium. Magnesium deficiency is prevalent among people with asthma, and emergency intravenous (IV) treatments with magnesium have been shown to help halt an asthma attack. Magnesium citrate is a better bet than magnesium oxide. Too much of the latter can make you run to the bathroom. 

Antioxidants and Omega-3 Fats

EPA and DHA (Eicosapentaenoic acid and Docosahexaenoic acid)

Keeping a favorable Omega-3 to Omega-6 fatty acid ratio is extremely important for preventing and managing inflammatory conditions. Omega-3 fats include EPA and DHA. When out of balance, excess intake of omega-6 promotes inflammation, increases blood clotting, and depresses the immune system. Here’s something you may not realize…the modern Western diet has negatively shifted this crucial balance by the availability of too much omega-6 on a daily basis from refined vegetables oils, processed foods, meats, and too little intake of omega-3 fats.

EPA and DHA are both effective for reducing your risk for numerous inflammatory conditions, including asthma.

Evening Primrose Oil

One exception to the omega-6 rule above is a uniquely beneficial type of omega-6 found in borage oil, evening primrose oil, black currant oil, spirulina (a blue-green algae), and hemp seeds. This oil supplies GLA, an omega-6 fatty acid which can have a positive anti-inflammatory effect and is a traditional treatment for asthma in some cultures.

If you’re interested in using any of these supplements, please talk to your health care provider.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

“Back-to-School” is an exciting time of year. You’ve shopped for your children’s new school supplies, new shoes, and new clothes, and they’re looking forward to seeing old friends, and meeting their new classmates and teacher.

In the midst of all this school delight, it’s easy to take your child’s health for granted, but we all know how a sick kid can bring life to a halt. Prevention is key when it comes to keeping your child’s immune system functioning full speed. It goes without saying, a healthy child is a more capable learner, and doesn’t miss school or their favorite sport’s practice or game.

To fight off those germ-filled classrooms, ensure your children wash their hands frequently, eat lots of fruits and vegetables, and get enough sleep. Also, here are five immune boosting supplements to consider.

A Children’s Multi-Vitamin with Minerals

If you have a finicky eater, getting a child to eat desirable foods such as fruits and veggies may be a challenge. A multi-vitamin with minerals is a good option for filling in any nutritional gaps.

For example, zinc is found in yogurt, peas, beef, and shrimp, and it’s important for preventing infection, diarrhea, and pneumonia.

Vitamin D₃

The school year means more time indoors and less D-building sunshine. Studies show most children aren’t getting enough of this essential vitamin. Vitamin D helps ensure the body absorbs and retains calcium and phosphorus, both critical for building bone. Children should be getting 600 IU per day, and there are several options for getting this in supplement form. For kids who are too young or don't like taking capsules, vitamin D is conveniently available in spray form and liquid drops. The spray and drops are flavorless, so easy to put directly into a child's mouth, or even drop onto any food or into liquid. 

Omega-3 fatty acids

Omega-3 fatty acids are essential fats you must get from food or a supplement. EPA and DHA are two fatty acids that work together to provide the most benefits to your health. Experts believe omega-3’s help your body fight illness. One small study found omega-3’s cut the number of respiratory infections in kids. Fish are the best source of omega-3’s. Walnuts are also a good source and are easy to sprinkle into a snack mix, or on cereal or yogurt.

Probiotics

There are hundreds of different probiotic strains. Various probiotics can be found in fermented and active culture foods, such as yogurt, kefir and Kombucha. These beneficial bacteria can help prevent stomachaches, diarrhea, food allergies, eczema, and respiratory problems.

Homeopathic Remedy

Hyland’s Complete Flu Care 4 Kids and Hyland’s Tiny Cold Tablets

These are great! They’re homeopathic, gentle on the system and all-natural. Have these on hand just in case your little one starts to come down with something. They’ll help head off the flu or a cold early and provide temporary relief of symptoms.

Here’s to Healthy and Happy School Kids!

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

Coconut oil is a hot topic, which prompted me to do some digging. As I gathered the facts about coconut oil’s health claims, I found it daunting because it seems half the information I read is pro-coconut oil and the other half is anti-coconut oil. This obviously makes it difficult to draw a conclusion on whether or not to incorporate it into your diet.

Back in the day when I went through my nutrition training, coconut oil was a heart-health “no-no” thanks to its 90% saturated fat content, which is a type of fat we’ve been told to avoid for decades. However, get this…it seems the claim to reduce dietary saturated fat to improve cardiovascular health may be incorrect. 

From what I’ve seen, recommendations to reduce saturated fat came from one study in 1958, which was potentially faulty, but the USDA went with it, the US dietary guidelines were established, and the recommendation snowballed from there. This probably explains why people on the Atkins’s diet don’t typically end up with high cholesterol levels. It seems sugars and starches are probably more to blame for heart issues than saturated fat. Crazy, huh?! I digress…back to coconut oil, but as you can see, fat may not be as “bad” as we were once taught.

How Medium-Chain Fatty Acids Effect Our Health (Lauric Acid in Coconut)

There are different types of saturated fat: short-chain, medium-chain, and long-chain fatty acids. Of the fat in coconut oil, 65% is medium-chain fatty acids, and this fat is metabolized differently than long-chain fatty acids. Medium chain fatty acids are absorbed and shuttled directly to the liver, where they are oxidized (burned) for energy. Medium-chain fatty acids help lower the risk of both atherosclerosis and heart disease. It is primarily due to the medium-chain fatty acids in coconut oil that makes it so special and so beneficial.

Half of the medium-chain fatty acids found in a coconut is Lauric acid, which appears to have antiviral and antifungal properties, and support immune function. Lauric acid is actually present in breast milk; infants convert it to a substance called monolaurin that protects them from infections.  

Cooking With Coconut Oil and Other Fats

For those who avoid animal products, such as vegetarians or vegans, coconut oil is a great option.

I suggest continuing to use a variety of fats as part of a healthy diet, but in limited portions. Too much of any fat in the diet, regardless of the type, can cause weight gain and contribute to diabetes and heart disease. One tablespoon of coconut oil contains 117 calories, 14 grams of fat, 12 grams of saturated fat, and no vitamins or minerals.

The cooking fats I recommend are coconut oil, organic pasture butter, ghee (clarified butter), avocado oil and grapeseed oil. I especially recommend using pasture butter with kids because it is a great source of conjugated linoleic acid (CLA), which contains omega-3 fats and is anti-cancer, anti-inflammatory, and pro-muscle building.

Smoke Point of Coconut Oil

For cooking, you want to use an oil with a higher smoke point. Smoke point is an important consideration if you’re planning to cook at high heat, such as when you’re frying or grilling. At an oil’s smoke point, nutrients are destroyed and potentially health-harming compounds are formed. Coconut oil has a decently high smoke point.

Coconut oil smoke point (virgin, unrefined)              350°F             177°C

Coconut oil smoke point (refined with stabilizers)     450°F             232°C

I will also point out, don’t confuse higher fat, nutrient rich diets with high fat, nutrient deprived diets. Eat the “real food” version of something. For example, meat from naturally fed animals vs. processed meat. Big difference!

To conclude, it seems the debate over coconut oil lies in a gray area, rather than black or white. As I mentioned previously, include a variety of fats as part of a healthy diet, and in limited quantities.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Spirulina is great for an overall healthy lifestyle, particularly if you want to detox or cleanse because it aids the liver in detoxifying toxins.

The Aztecs discovered spirulina, a type of blue-green algae, thousands of years ago and soon made it a staple in their diet. Now days, spirulina is considered a “superfood.” The bright green color of spirulina indicates it is full of antioxidants and also contains many elements necessary for a healthy functioning immune system and nervous system. Give it a try!

11 Health Benefits of Spirulina

1.  Spirulina is rich in protein. In fact, amino acids make up 62% of spirulina and provide 4 grams per 1 Tablespoon.

2.  Spirulina is high in B-vitamins: vitamins B-1 (thiamine), B-2 (riboflavin), B-3 (nicotinamide), B-6 (pyridoxine), B-9 (folic acid).

3.  Spirulina is high in other vitamins and minerals, including vitamin E, manganese, zinc, copper, iron, and selenium.

4.  Spirulina contains gamma linolenic acid, an essential fatty acid. It has amazing anti-inflammatory properties especially when taken with other quality Omega-3 supplements.

5.  Spirulina can be used for increased exercise performance. In one study, taking spirulina for 4 weeks was associated with a significant increase in exercise performance and fat oxidation.

6.  Spirulina has potent antioxidant activity, particularly phycocyanin and beta carotene—antioxidants that can help protect cells from damage.

7.  Spirulina was clinically effective on managing allergic rhinitis through its anti-inflammatory and/or antioxidant properties.

8.  Dried spirulina contains 8 mg calcium per 1 Tablespoon serving, which is more than raw spirulina.    

9.  Spirulina contains chlorophyll which is used for “detoxification” by helping remove toxins such as heavy metals and other pollutants from the blood.

10. Spirulina is often alternated with chlorella for detoxifying the body. 

11. The very high concentration of bioavailable iron makes it excellent during pregnancy and for those with anemia.

How to Eat Spirulina

When choosing Spirulina, make sure to choose a product that is organic, as others can have nitrate compounds as additives.

Some common ways to take Spirulina include: 

• Add spirulina to a smoothie or fresh juice
• Add spirulina to a small amount (1/4-1/2 cup) of organic apple cider
• Mix spirulina with organic applesauce
• Simply mix spirulina into water and drink it straight, though many people have trouble with this. Some would go as far as saying it tastes horrible! You can decide for yourself. If you ask me, the nutrition punch spirulina provides makes it worth it!

How Much Spirulina

Recommendatins vary, but start with a small amount of Spirulina, maybe ½ tsp. at a time and slowly increase your intake until you are eating 2 teaspoons per day. Take more—2 or more tablespoons—during illness, after radiation exposure, or during pregnancy. 

Precaution

If you have an autoimmune disease, such as multiple sclerosis, rheumatoid  arthritis, or lupus, you should avoid spirulina. Theoretically, it could  stimulate your immune system and make your condition worse.

What are your favorite ways to incorporate Spirulina into your life?

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

1.  Kalafati M, et al. Ergogenic and Antioxidant Effects of Spirulina Supplementation in Humans.  Med & Sci in Sports & Ex. 2009 DOI: 10.1249/MSS.0b013e3181ac7a45

2.  Spirulina.  University of Maryland Medical Center.

3.  USDA National Nutrient Database for Standard Reference; Seaweed, spirulina, dried

Are you doing everything you can do to keep your immune system up to par? Check out these top nutrition tips to stay healthy this cold and flu season:

Vitamin C

Vitamin C tops the list of immune boosters. There has been more research about the immune boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C is available naturally in many fruits and vegetables. Unlike most animals that produce their own Vitamin C, the human body does not synthesize any. Vitamin C has substantial antiviral and antibacterial benefits though it's known for its protective aspects in creating host resistance. The most abundant vitamin C foods are guava, papaya, strawberries, kiwi, cantaloupe, orange, and grapefruit (1).

Probiotics

The live cultures found in yogurt, particularly Lactobaccilus and Bifidobacteria, may be beneficial in enhancing immunity. Having a healthy supply of gut flora increases a person's white blood cell production and activity. They may also boost the immunity while taking antibiotics, and they supply added protection to those who may have a compromised immune system. In a recent Swedish study, those who drank a daily supplement of Lactobacillus reuteri (a specific probiotic that appears to stimulate white blood cells) took 33% fewer sick days than those given a placebo. Probiotic rich foods include yogurt, kefir, select cheeses and milk, sauerkraut, kim chi and tempeh (2).

Mushrooms

Mushrooms are antioxidant rich and very high in selenium. Selenium has been studied to reduce the risk of developing a severe flu. Mushrooms are also recognized for their antiviral, antibacterial, and anti-tumor effects. White button mushrooms in particular have noticeably greater immune boosting effects than other mushrooms such as, oyster and shiitake (3, 4).

High Fiber Grains

Oats and barley in particular contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities. They enhance resistance to various fungal, bacterial and viral diseases. Beta-glucan is also found in protective amounts in shiitake and maitake mushrooms. Beta-glucan enhances immunity, similarly to echinacea and astragalus root. Beta-glucan binds to macrophages and other white blood cells and activates anti-infection activity by increasing the production of free radicals (5).

Vitamin E

Vitamin E has been studied for its production of natural killer and B-cells, the cells that produce antibodies that destroy bacteria. The highest vitamin E foods are green leafy vegetables, sunflower seeds, almonds and blueberries (6).

Carrots and Sweet Potato

The antioxidant beta carotene has been studied to increase the number natural killer T-cells in our immune system. Beta carotene is a powerful antioxidant that mops up excess free radicals that can accelerate illness (7).

Zinc

Zinc is a mineral which increases the production of white blood cells. As little as 15 to 25 milligrams a day will help to support immune function. Some of the top zinc foods are oyster, crab, grass fed beef and beans (8).

Garlic

Garlic is known for its antibacterial, antiviral, antifungal and immune boosting effects. Garlic stimulates the production of white blood cells and increases the efficiency of antibody production. The immune-boosting properties of garlic seem to be due to its sulfur-containing compounds. Garlic can also act as an antioxidant that reduces the build-up of free radicals in the bloodstream (9).

Omega-3 Fatty Acids

Omega-3 fats reduce inflammation, increasing airflow and protect the lungs from colds and respiratory infections. The omega-3 fatty acids in ground flaxseed and fish such as, salmon, tuna, sole, flounder, sardines, herring and mackerel, act as immune boosters by increasing the activity of phagocytes, the white blood cells that destroy bacteria. Other omega-3 rich foods are tofu, edamame and walnuts (10).

Tea

The amino acid responsible for immune boosting components in tea is, L-theanine. It is abundant in both black and green tea. Many already know to drink green tea to help fight disease, new research is also including white tea, for its strong ability to destroy the organisms that cause disease (11, 12).

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

1. US National Library of Medicine National Institute of Health (NIH).  Dietary Supplement Fact Sheet:  Vitamin C. 

2. National Products Foundation Vitamins and Herbs A-Z:  Probiotics. 

3. US National Library of Medicine National Institute of Health (NIH).  Dietary Supplement Fact Sheet:  Selenium.  

4. National Products Foundation Vitamins and Herbs A-Z:  Selenium.

5. National Products Foundation Vitamins and Herbs A-Z:  Beta-Glucan.

6. US National Library of Medicine National Institute of Health (NIH).  Dietary Supplement Fact Sheet:  Vitamin E.

7. National Products Foundation Vitamins and Herbs A-Z:  Beta-Carotene. 

8. US National Library of Medicine National Institute of Health (NIH).  Dietary Supplement Fact Sheet:  Zinc.

9. National Products Foundation Vitamins and Herbs A-Z:  Garlic. 

10. National Products Foundation Vitamins and Herbs A-Z:  Fish Oil & Cod Liver Oil (EPA & DHA). \

11. Rowe C A, et-al.  Specific formulation of Camella sinensis prevents cold and flu symptoms and enhances gamma delta T cell function: A randomized, double-blind, placebo controlled study.  J Am Coll Nutrition, 2007, 26: 445-452.

12. J Bukowski et-al.  L-theanine intervention enhances human gamma delta T lymphocyte function. Nutr Rev, 2008, 66: 96-102.

There are so many reasons to reduce chronic inflammation. With the help of certain natural substances and alternative therapies, here's how.