Benefits of Fish Oil for Fitness and Health | Healthy Eating

When the words oils and fats are mentioned, health-conscious individuals tend to run for cover. What they fail to realize is that there are good fats and bad fats. Complete avoidance of intake of oils and fats would actually be detrimental rather than beneficial to their health.

The Truth about Fish Oil
Essential fatty acids must always be part of our daily diet without them, we take one step closer to our deaths. Essential fatty acids are divided into two families: omega-6 EFAs and omega-3 EFAS.

Although there are only very slight differences to distinguish the two groups of essential fatty acids from each other, studies have revealed that too much intake of omega-6 EFAs can lead to inflammation, blood clotting and tumor growth. The good news, however, is that the opposite is true for omega-3 EFAs. Omega-6 EFAs can be found in vegetable oils while omega-3 EFAs can be found in fish oils among other foods.

Omega-6 vs. Omega-3
Physicians and scientists are of the same opinion that the cause behind increasing cases of heart disease, hypertension or high blood pressure, obesity, diabetes, premature aging and certain kinds of cancer is none other than an imbalanced intake of omega-3 and omega-6 EFAs.

As mentioned earlier on, omega-6 EFAs can be found in vegetable oils. This includes but is not limited to corn oil and soy oil, both of which contains high amounts of linoleic acid. Omega-3 EFAs on the other hand can be found also in marine plankton and walnut and flaxseed oils. It should be significant to take note that fatty fish and fish oils contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fatty acids that have been observed to provide many benefits to the human body. In the early 1970’s, a study on Greenland Eskimos have revealed that one of the major reasons why they rarely suffer from heart diseases is because of their high-fat diet (mainly composed of fish).

The two essential fatty acids, EPA and DHA, are also helpful in preventing atherosclerosis, heart attacks, depression and various forms of cancer. Fish oil supplemented food have also proven to be useful in treating illnesses like rheumatoid arthritis, diabetes, Raynaud’s disease and ulcerative colitis.

Other Benefits of Fish Oil
There are a lot more illnesses and situations in which intake of fish oil has proven to be significantly beneficial.

Making the Heart Healthier
The heart is inarguably one of the most important parts of our body and having an unhealthy heart means having to suffer a rather limited lifespan. Naturally, it’s in our best interests to keep our hearts happy and healthy and one way of doing that is eating food that contains fish oil.

In Athens, Greece, for instance, a study was made to show if there was a direct relationship between high fish diet and inflammation of blood vessels. The results revealed that those who ate more fish than the others had a lower level of C-reactive protein and interleukin-6, factors that are commonly used to measure likelihood of blood vessel inflammation. These benefits remained even when the various risks associated with high fish diet were taken into account.

Fish to Become Thin
In Perth, Australia, a study had revealed that fish consumption can be used against hypertension and obesity. Researchers of the UWA (University of Western Australia) have discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective in reducing blood pressure and improving glucose tolerance.

Fish Oil to Combat Asthma
People suffering from respiratory problems like asthma tend to be perceived as unfit and unhealthy. They should now be pleased to learn that certain studies have revealed the benefits of fish oil for asthma-burdened-individuals. Statistics show that approximately 20 to 25% of children today suffer one form of asthma or another at a certain point in their lives. And certain evidence reveals a regular diet of food with high linoleic acid content as the reason behind it.

Researchers of UW (University of Wyoming) conducted a study by subjecting a number of children to a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily as well.

Consult Your Nutritionist Now
Nothing is good when consumed or used excessively but complete avoidance of a particular food type is equally harmful as well. Ask your nutritionist for the right amount of fish intake for your age and health status.
When the words oils and fats are mentioned, health-conscious individuals tend to run for cover[...]

Healthy Fat Intake | How to Reduce Fat Intake

This information is aimed at helping you to reduce your fat intake. The average individual eats too much fat, a factor that's linked to a variety of health problems, including cancer. Diets that are high in fat are associated with breast and colon cancer, with some studies linking high fat to prostate cancer as well.

A majority of people can bring their fat intakes down to a healthy range by making a few adjustments in the way they shop, cook, and prepare the foods they eat.

Now days, it's getting easier and easier to control the amount of fat you consume. The fat content of foods are now available through the nutrition label and through brochures distributed by food companies and even fast food restaurants.

You can use this information on nutrition to choose lower fat foods by comparing products and food brands. Once you have a rough idea of what a healthy intake of fat is, you'll know what you can and what you can't have.

From day to day, the amount of fat you eat will vary. Some meals and some days will be higher in fat than others. Even high fat meals can be kept in line with healthy eating as long as you balance those days accordingly. The average fat intake over the course of weeks and months is important, not the fat intake of every meal and food you consume.

Younger adults and high active adults who have higher calorie needs can probably eat a little more fat. Older adults and those that aren't very active should aim for a lower fat intake. This way, you can control your fat intake and avoid the many problems that fat is associated with.This information is aimed at helping you to reduce your fat intake[...]

Nutrition For The Elderly | Healthy Lifestyle for Long Life

Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of them being a change in body composition. During the later years in life, the body will lose bone and muscle and gain fat because the hormones aren't very active anymore.

There are many factors which hinder an elderly person's health. The information below will help you to lead a healthy life - no matter how old you may be.

Water
Water in the body decreases with age, so many older folks will become dehydrated very easily. Sometimes they won't feel thirsty, while other times it's too much work to pour a glass a water. With this in mind, it's recommended that they drink at least 1 ounce of water for every 2.2 pounds of weight.

Protein
At this stage in life, protein is very important. Protein is needed to support a healthy immune system and prevent the wasting of muscle. Since energy needs are less, older folks should eat high quality protein such as eggs, lean meats, poulty,
and fish.

Carbs and fiber
Carbohydrates are the main source of energy for the entire body. You can find carbs in bread, cereals, pasta, and other grain products. A diet that's high in fiber and water will help to prevent constipation as well.

Fat
Fat intake for the elderly should be limited, not eliminated. You can limit fat by choosing lean meats, low fat dairy products, and food preperation methods that don't include frying.

Iron
For the elderly, iron deficiency can be seen with those who aren't eating much. Good sources for iron include lean red meats or breakfast cereals.

Zinc
Zinc intake is normally with the elderly, and to make matters worse, it's not absorbed very well either. Meat, poultry, and fish should be a part of your diet to help you meet the requirements for zinc.

Calcium
Calcium is one ingredient that most elderly folks simply aren't getting enough of. Most believe that milk upsets their stomach, and therefore they will avoid it. They should be getting around 1,500 mg of calcium a day, and nonfat powdered milk can be used in recipes as a substitute for milk. Other foods such as yogurt, low fat cheese, and broccoli can also help you meet the requirements for calcium.

Vitamin B12
In order to absorb the benefits of B12, the intrinsic facotr must be produced by the stomach. Most elderly people suffer from a deficiency in B12 because they have a condition known as atrophic gastritis. This condition causes inflammation of the stomach, bacterial overgrowth, and the intrinsic factor. Without the intrinsic factor, this vitamin can be absorbed.

Each one of the above nutrients are needed to keep an aged body in good health. Elderly individuals should try to stay active and strive for a well balanced diet. Even though the aged body isn't the same as it used to be, proper care and the right
nutrients can help the elderly enjoy a healthy and long life.Healthy eating and nutrition for the elderly is greatly impacted by several factors, one of them being a change in body composition[...]

Zinc Supplements For Your Body | Vitamin and Supplements

Zinc supplements provide a much needed mineral that is needed by each and every cell in your body. The body is unable to produce zinc on it’s own, which is why we need to makes sure we eat enough food that contains the mineral, drink enough water, or use the proper supplements that will give our cells the zinc they need.

Zinc is very important, as it plays a crucial role with hundreds of processes in the human body. The most prominent functions include support of the immune system, joints, tissues, along with aiding in cell growth. Zinc supplements have also been proven to eliminate sexual dysfunction, boost sexual function, aid in the health of the hair, and help with skin wound healing.

No matter how you look at it, zinc plays an important role in the function of most of our senses, which includes the ability to taste, smell, and also sight. Research has indicated that zinc can counter vision loss in the event of macular degeneration. A deficiency of zinc on the other hand can lead to dulling of the taste buds, along with the ability to detect scent.

Although zinc is an essential vitamin for our bodies, taking too much of it can be a bad thing. Research has proven that taking more than 100 mg daily for an extended period can cause damage in the immune system. Older folks on the other hand, can benefit from taking zinc if they have a deficiency. The supplement can actually help older people bring their intake back up to the levels they should be at.

When taking zinc supplements, you should always remember that zinc can indeed interfere with your absorption of copper. For this reason, a lot of experts recommend that they should be taken together. Anyone who takes a zinc supplement should take it as part of a well balanced diet, to ensure that other vitamins and minerals work together with the zinc.

With most dietary supplements in the U.S. being unregulated, you should always choose a manufacturer who is GMP compliant. Manufacturers that are GMP compliant will always follow the manufacturing standards of zinc, in order to minimize and quite possibly eliminate the risk of contaminants that you could be getting from the supplement.

If you choose your supplement wisely, you shouldn’t have to worry about any problems. You can buy zinc supplements at GNC, online, or other nutrition stores. It isn’t expensive either, which makes it a welcome edition to your diet. You should always consult with your doctor if you suspect that you have a zinc deficiency, so that he or she can tell you exactly how much zinc you need on a daily basis. This way, if you aren’t getting enough in your normal diet - you can get the supplements you need.Zinc supplements provide a much needed mineral that is needed by each and every cell in your body[...]

The Special Needs of the Pregnant Vegetarian | Vegetarian Lifestyle

It’s apparent that your nutritional needs increase when you are pregnant. However, you only need approximately 300 more calories than normal during this time, so it’s imperative that you make wise food choices and eat nutrient-dense food.

A good start is to ensure that you’re eating plenty of protein. Your need for protein increases about 30 percent during pregnancy, but most vegetarian women eat more than enough protein in their regular diets. Soy proteins, beans and legumes are wonderful vegetarian sources of protein.

You need to also step up your calcium intake. Each day you need to be eating at least four servings of calcium-rich foods like broccoli, calcium-fortified soy milk, tofu, and dark green leafy vegetables.

Sunlight stimulates your body to naturally produce vitamin D, and it’s probably the easiest way to ensure you get an adequate amount each day. You only need about 20 minutes directly on your face and hands two to three times per week, when the sun is weakest. If you aren’t able to get out into the sun, be sure to incorporate vitamin-D rich foods into your daily diet by choosing fortified cereals, or using a supplement.

Take a look at your iron intake, as it’s a vital mineral during your pregnancy, especially the last half. Choose beans, dark green leafy vegetables, nuts and seeds, or fortified breads and cereals. You might also want to consider supplementing to ensure you get the required amount.

Vitamin B-12 is also an important nutrient during your pregnancy, but it’s difficult to find in most plant-based foods. Select fortified cereals or soy milk, brewer’s yeast, and consider a multivitamin with an adequate level to ensure your body gets the amount it needs.

And though zinc is difficult to come by in a strict vegan or vegetarian diet, the need for it increases during pregnancy. Whole grains and legumes are wise choices to obtain this nutrient, but you again may need to supplement to make sure you’re getting what you need.

As long as you eat a good variety of nutritious foods that provide the right amount of calories for a healthy weight gain, you should have no problem getting the vitamins and minerals your body needs at this marvelous time. And though many women do choose to take a prenatal vitamin daily, they should not be a substitute for good nutrition. Develop a cooperative relationship with your healthcare provider who supports your vegetarian lifestyle, and consider consulting a nutritionist when necessary. It’s apparent that your nutritional needs increase when you are pregnant[...]

Sample Daily Menu for Pregnant Vegetarians | Pregnancy Vegetarian Diet

Though your nutritional needs increase now that you’re pregnant, your pregnancy vegetarian diet shouldn’t have to change all that much. With some careful planning to ensure your caloric, vitamin, and mineral needs are met, you can still enjoy a rich variety of nutrient-dense delicious foods and help give your baby a nutritious jump-start. Consider the following daily menu for ideas and inspiration.

Breakfast:
1/2 cup oatmeal with maple syrup
1 slice whole wheat toast with fruit spread
1 cup soy milk
1/2 cup calcium and vitamin D fortified orange juice

Snack:
1/2 whole wheat bagel with margarine
Banana

Lunch:
Veggie burger on whole wheat bun with mustard and catsup
1 cup steamed collard greens
Medium apple
1 cup soy milk

Snack:
3/4 cup ready-to-eat cereal with 1/2 cup blueberries
1 cup soy milk

Dinner:
3/4 cup tofu stir-fried with 1 cup vegetables
1 cup brown rice
Medium orange

Snack:
Whole grain crackers with 2 Tbsp peanut butter
4 ounces apple juice

If morning sickness is giving you fits during your pregnancy, try eating low fat, high carbohydrate nutrient-dense foods. These are digested more quickly and stay in the stomach for less time giving less time for queasiness. Remember to eat often. Sometimes nausea is really hunger in disguise.

Be sure to drink juice, water, or soy milk if you can't eat solid food. Keep trying to eat whatever you can. If you’re unable to eat or drink the appropriate amounts of foods or fluids for 24 hours or more, get in touch with your healthcare provider.
Though your nutritional needs increase now that you’re pregnant, your pregnancy vegetarian diet shouldn’t have to change all that muc[...]