Last week, I talked about buzz words. This week, I'm going to talk about...more buzz words. Try to contain your excitement. You may have heard about Omega-3 fatty acids. In a culture that is so consumed with thin and skinny and diet fads, why is there such a push for FATTY acids? Omega 3 are polyunsaturated fatty acids, making them easier to breakdown in your body. These are essential, which means we aren't able to make these in our body so we have to find them in our diet. There are several different types of Omega-3's we should look for, but they all work together in our body to build and form EPA and DHA.
First, let's talk about why these are important. EPA and DHA are important in brain and eye development for in children during fetal development and into toddler years. This is why these are found many times in prenatal vitamins. There have been some studies supporting its positive contribution for people battling depression, and can also reduce the risk of dementia. Omega-3 is a healthy fat that can also help control blood clotting and even cholesterol! Its anti-inflammatory properties help with immunity and certain inflammatory and autoimmune diseases like lupus.
Where can we find this Fatty Acid? Fish! But not every fish is a good source. Fish sticks from fast food? Errr...wrong! I'm talking about some nice salmon, sardines, even anchovies. But, again, there is a caveat to this. Try to pick WILD CAUGHT and not farm raised. Check the packaging (canned is not best) because you don't want added Mercury to your diet.
Not a fish person? Try seeds. Hemp, flax and chia seeds. If you're not sure how to incorporate these in your diet, use your Pinterest account for more than just summer fashion ideas!
If these diet add-ins still don't entice you, when all else fails...BEEF! But, you guessed it, not every type of beef will do. Cows today are fed corn but they are supposed to have a grass diet. When cows eat what they were supposed to eat, grass, they have a wonderful balance of Omega-3 that actually make them really healthy for us.
If you're not able to adjust your dietary intake or when buying WILD, ORGANIC, GRASS-FED just doesn't fit in your budget, try supplements.
Nordic Naturals, a high quality brand delivering DHA and EPA in several forms could be the way to go. We carry liquid, gummies and chewable tablets for children and Cod Liver Oil and a mango flavored (Yum!) liquid for adults. We also carry high quality flax seeds, hemp seeds, and other sources of natural fatty acids. Come into GoodPill to discuss which would be better for your family and review your prescribed medication as well to make sure there aren't any contraindications.
5 Foods That Contain Omega-3's That AREN'T Fish - http://www.womenshealthmag.com/nutrition/omega-3-foods
Omega-3 Fatty Acids and Health - http://ods.od.nih.gov/factsheets/Omega3FattyAcidsandHealth-HealthProfessional/
Are you getting all the nutrients you need for your body? While eating healthy should always be on our minds, American diets still lack the essential nutrients our bodies need to prevent chronic disease.
A study published in the Journal of Food Composition and Analysis found that about 30 percent of the calories that Americans consume daily come from sweets, desserts, sodas, alcohol, and salty snacks – foods that are not on the longevity checklist.
The good news is that you can easily get the required nutrients to keep your health in peak shape and feeling like a healthy superstar!
In addition to promoting bone health, vitamin D is also a major factor in regulating metabolism, taming hunger cravings, and boosting your immune system. It is no surprise, then, to see more sniffles in the cold winter months when we are bundled away from the vitamin-D-giving sun. With the help of calcium and magnesium, vitamin D also improves bone development and cardiovascular health. If you seek a recipe for vitality and longevity you can start with vitamin D as one of the key ingredients and soak in some sunrays. If you prefer to stay in the shade, eat up vitamin D foods or try one of supplement Vitamin D-3 available at Good Pill.
Vitamin D eats: herring, salmon, halibut, cod liver oil, catfish, mackerel, oysters, sardines, tuna, shrimp, eggs, and shiitake mushrooms.
2. Fish for the Omega
Omega-3 fatty acids have been under the research spotlight for quite a long time, due to their amazing health properties. Fatty acids are the building blocks of fats, which are vital nutrients. These mighty omegas curb inflammation, regulate blood clotting, build cell membranes and support cell health. Omega-3 is a polyunsaturated fat, which contributes to peak cardiovascular health by reducing blood triglycerides and LDL cholesterol. The body doesn’t produce omega-3 and most diets lack adequate amounts, so it is essential that you consume omega-rich foods regularly.
Omega-3 eats: fatty fish like salmon, tuna, sardines, and mackerel, walnuts, flaxseeds, hempseeds, wild rice; of course, you will also find these in omega-3 fortified dairy products and omega-3 enriched eggs.
3. Protect Your Cells with Vitamin E
As an antioxidant, vitamin E protects our cells from free radicals, and may help protect against cancer and Alzheimer’s disease. It is one of the four fat-soluble vitamins that our bodies require for optimal functioning. However, up to 93 percent of Americans lack sufficient amounts in their diet. Nuts, seeds, and vegetable oils are among the best sources of vitamin E, and significant amounts are available in green leafy vegetables and many fortified cereals.
Vitamin E eats: sunflower seeds, wheat germ, almonds, hazelnuts, peanuts, olive oil, spinach, broccoli, kiwi, mango, and tomatoes.
4. Chew on Calcium
As the largest mineral in our bodies, calcium partners with vitamin D to keep our bones in peak shape, as well as to maintain proper nerve function and healthy blood pressure. Low intake of calcium has been associated with elevated blood pressure. It is best to receive our calcium from natural food sources to reap the benefits. The recommended daily intake is 1,000 milligrams per day for adults 19 to 50 years old and 1,200 mg for those over 50. Pregnant and breastfeeding women may need to require more.
Calcium eats: dark leafy greens, oranges, sardines, broccoli, nuts, seeds, salmon, apricots, currants, tofu, figs, and low-fat dairy products. If your diet does not include adequate amounts of calcium, you may take 1,000 mg calcium daily.
5. Munch on Magnesium
Another bone builder that about 56 percent of Americans lack is magnesium. It also maintains blood circulation, supports cardiovascular health, and helps your muscles and nerves relax.
Magnesium eats: nuts, Swiss chard, dark leafy greens, sunflower seeds, dark chocolate, squash, pumpkin, cucumbers, black beans, navy beans, cereals, and bran. Men should aim for about 420 mg/day and women 320 mg/day.
6. Vitamin C
Despite its high antioxidant content, over 30 percent of Americans are not getting enough vitamin C. This super vitamin is crucial for boosting your immune system, helping wounds heal, protecting against cancer, and fighting against free radical damage. The daily dosage for men includes 75 mg, while women require 90 mg, which is equivalent to one cup of chopped broccoli.
Vitamin C eats: broccoli, red bell peppers, cauliflower, parsley, lemon juice, strawberries, romaine lettuce, tomatoes, kiwi, papaya, guava—just about all fruits and vegetables have some amount of vitamin C!
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At Good Pill, we carry all these necessary vitamins and more. So, come in today and find out how to make GoodPill a part of your healthy lifestyle. Call (754) 201-3663 or visit www.goodpillpharmacy.com.