FitSugar

Is Cod Liver Oil a Cure All?

FitSugar — Tue, 25 Mar 2008 07:30:00 -0700

I have a friend who swears by cod liver oil; she takes a teaspoon everyday, which to me sounds like a punishment meted out on Tom Sawyer by his Aunt Polly. My friend swears it helps her skin (which looks great and she is nearing 50), her joints, and her overall health. She tells me my fish oil supplement is not enough, so I decided to investigate.

Here's what I discovered. It is true that cod liver oil is high in vitamins A and D, which is why it was taken as a nutritional aid back in the days of Tom Sawyer and Huck Finn. Some holistic health practitioners think cod liver oil is still a great way to get these two vitamins, but others think that cod liver oil often provides too much vitamin A, which can be toxic and interfere with bone density.

Cod liver oil is also high in omega-3 fatty acids – the fat you should love, but so are my fish oil supplements. Additionally, cod liver oil being made from the organ that filters toxins out of blood, is more likely to contain toxins like PCB when compared to regular fish oil.

To see if there is any substance to the health claims of cod liver oil, read more.

While many of the health claims, like that cod liver oil prevents cancer and Alzheimer's have yet to be proven, the oil has been found to slow down the damage arthritis does to joints. There is also evidence that the oil may ward off depression, but it is believed that the omega-3s are responsible over any other element in the oil.

If you are interested in taking cold liver oil, you should limit your intake to one teaspoon a day and it seems the brand Carlson Labs is often recommended.

Me? I am going to stick with my fish oil capsules, and you?

Source

What's the Diff: Omega-3s vs. Omega-6s

FitSugar — Fri, 20 Nov 2009 07:00:10 -0800

Omegas are all the buzz right now, and it seems like everywhere you turn, new foods are being enhanced with this essential fatty acid, or labeled as an excellent source. What people don't know is that there are different types of omegas, and eating too much of one kind can actually be harmful to your body.

Omega-3s are found in flax seeds, walnuts, cod liver oil, and fatty fish like mackerel, lake trout, albacore tuna, and salmon. Fish are the best sources because they are high in two particular fatty acids that are crucial to good health, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

Then there are omega-6s. These fats are found in eggs, nuts, chicken, and vegetable oils such as corn, soy, safflower, and sunflower oil. Omega-6s are high in LA (linoleic acid), which is converted by the body into GLA (gamma-linolenic acid), and then further broken down to AA (arachidonic acid).

Do you know which type of omega fatty acid we should be eating more of? To find out, keep reading

Omega-3 Eggs: A Waste of Money?

FitSugar — Thu, 13 Sep 2007 08:45:00 -0700

If you're like me, then you've been spending a little extra cash on eggs enriched with omega-3 fatty acids. I've been pretty smug with myself and these eggs, but then my smug little health conscious heart gets broken...

The Center for Science in the Public Interest (or CSPI) would like to stop seven egg producers from implying that their eggs can reduce the risk of heart disease. In fact, says CSPI, egg producers should not be making heart-healthy claims, because the FDA specifically prohibits such claims on eggs and other foods high in cholesterol or saturated fat.

Also, the CSPI thinks that egg producers take advantage of consumers’ limited knowledge of the different types of omega-3s. While the FDA permits claims for a possible reduced risk of heart disease linked to two kinds of omega-3s, DHA and EPA (since the benefits have been proven), the agency does not allow such claims for other kinds of omega-3s. What's more? Even the eggs with the most DHA and EPA contain no more of those omega-3s than the amount in one and a half teaspoons of salmon, the richest source of omega-3s.

To see which eggs are under scrutiny, just read more

Land O Lakes claims that “omega-3 All-Natural Eggs” are a “good source of heart-healthy nutrition” despite the fact that FDA has not defined the term “good source” for omega-3s and that the eggs contain too much saturated fat and cholesterol to meet FDA’s definition of healthy.
Eggland’s Best uses unapproved nutrient content claims for omega-3s on its carton and on its Web site. In addition, the company claims that its eggs have 25 percent less saturated fat than regular eggs. But that difference is less than half a gram-an amount that the FDA considers trivial for purposes of nutrition labeling.
Safeway Specialty 3 Eggs misleadingly boasts “100 mg of omega-3s” even though the FDA has not set standards for such omega-3 claims. In addition, the principal source of omega-3s in the hens’ diets is likely not a source that may be associated with heart benefits.
Gold Circle Farms claims that its eggs contain “450 mg of omega-3s.” The claims are based on two eggs even though the official FDA serving size for eggs is one egg.
The Country Hen illegally claims “the difference is an egg that is simply healthy” even though the product does not meet regulatory requirements for “healthy,” and also makes its claims based on two eggs.
Full Spectrum Farms boasts that its product has “30 mg” of unspecified omega-3s even though one ordinary egg, according to the U.S. Department of Agriculture, contains 37 mg of omega-3s, 20 mg of which are DHA and EPA.
Giving Nature asserts that the company feeds its hens flax seed which “has been known to hold high levels of DHA omega-3.” But, according to the Flax Council of Canada and others, the omega-3s that FDA considers healthful (DHA and EPA) are not found in plants such as flax seed.

Moral of the story: Think about sticking to fish, fish oil and algae for beneficial omega-3s.

Source

Symptoms of Omega-3 Deficiency

FitSugar — Tue, 07 Apr 2009 16:00:00 -0700

Health magazines and websites are constantly talking about omega-3s, which makes us concerned about getting enough in our diets. For women, the RDI of omega-3s is 1.1 grams (1,100 mg) a day. Since our diets are often too high in omega-6s - foods such as corn oil, soy oil, safflower oil, and sunflower oil - many people can end up with an omega-3 deficiency. The symptoms are:

Fatigue
Poor memory
Immune weakness
Dry skin, eczema, or hair loss
Heart problems
Reproductive problems
Mood swings or depression
Poor circulation

If you're experiencing these symptoms and think it may be caused by a lack of omega-3s in your diet, talk to your doctor. Increasing your consumption of omega-3 eggs, canola oil, walnuts, flaxseed, flaxseed oil, soybeans, and cold-water fish such as mackerel and sardines will relieve these symptoms. If you don't eat enough of these foods, then you may want to take fish oil capsules. Aside from preventing omega-3 deficiency, getting enough omega-3s can also reduce inflammation, decrease joint pain, fight obesity, reduce exercise-induced asthma, and lower blood pressure.

Source

Omega-3 vs. Omega-6 Fatty Acids

FitSugar — Thu, 08 Mar 2007 16:45:00 -0800

There's a lot of talk about omega-3 fatty acids and how they are the good fat, but have you heard about omega-6's? Both are essential for human health, but the typical American consumes far too many omega-6 fats and not enough omega-3 fats.

The primary sources of omega-6 are corn oil, soy oil, safflower oil and sunflower oil. You should try to limit your use of these oils.

Omega-3 is found in flax seed oil, cod liver oil, walnut oil, and fatty fish like mackerel, lake trout, albacore tuna and salmon. Fish are the best sources because they are high in two particular fatty acids that are crucial to good health, DHA (docosohexanoic acid) and EPA (eicosapentaenoic acid). These two fatty acids are pivotal in preventing heart disease and cancer. The human brain is also highly dependent on DHA. Low DHA levels have been linked to depression, schizophrenia, memory loss, and a higher risk of developing Alzheimer's.

So get your fill of Omega-3's and try to limit your Omega-6's.

Fit's Tips: An easy way to get some extra Omega-3 in your day is to add a little flax seed oil to your salad. It's got a light nutty flavor, so it will go well with your favorite salad dressing. Just make sure you keep it refrigerated since it can go rancid if you don't. Flax seed oil also comes in easy to swallow capsules.

Another Reason to Love Omega-3s: May Reduce Menstrual Pain

FitSugar — Wed, 26 Sep 2007 02:00:00 -0700

There are so many reasons to love omega-3 fatty acids. They have anti-inflammatory and mood stabilizing properties, and they have been found to reduce the risk of coronary heart disease, lower cholesterol and lower blood pressure.

New studies reveal that Omega-3 fatty acids, particularly the kind found in fatty fish, seem to block the production of prostaglandins, too! Prostaglandins are responsible for menstrual cramping since they create strong muscle contractions, and the uterus is one strong muscle. Some mainstream doctors are not convinced, but since there are so many healthful benefits to omega-3s adding them to your diet is a great idea anyway. And if it helps beat cramps, I am all in!

Fit's Tips: If you are looking for ways to add omega-3s to your diet, check out this list of the best and worst fish. Salmon is always a safe bet and the wilder the better. If you are on the market for a fish oil supplement look for one with the USP Verified Seal so you know the contents on the label and the contents in the supplement line up.

Source

Another Reason to Love: Omega-3 Fatty Acids

FitSugar — Tue, 12 Jun 2007 02:30:00 -0700

Omega-3 fatty acids have been on my radar for quite awhile. They are great for your heart and stabilizing your mood. A new study has found that this essential fatty acid plays a small, but significant part of reducing high blood pressure.

A diet with liberal servings of fish, nuts and seeds rich omega-3 fatty acids can help lower a person's blood pressure, according to Dr. Jeremiah Stamler, professor emeritus of preventive medicine at Northwestern University, who worked on the study. 4,680 men and women, ages 40 to 59, participated in the study and participants were from the U.S. and Britain, but also Japan and China. Participants provided not only in-depth details about their diets and alcohol consumption, but gave urine samples and blood pressure measurements during each of the four visits required by the study.

When it comes to lowering blood pressure every little bit counts, and consuming more omega-3s is one such step. Other factors that reduce blood pressure are: eating less salt, losing a few pounds, avoiding heavy drinking, and eating more vegetables, whole grains and fruits since they contain valuable fiber and minerals.

Source

Omega-3s Good for Your Health and Your Mood

FitSugar — Wed, 14 Mar 2007 08:45:00 -0700

New research from the University of Pittsburgh has found that omega-3 fatty acids are not only good for your physical health, but also good for your mental health. More specifically, they found that people with lower blood levels of omega-3s were more apt to have a negative outlook and to be more impulsive, while those with higher levels of the fatty acid typically were more agreeable and less likely to be in a bad mood.

So next time you head out for a nice dinner to lighten your mood, order the salmon (instead of vodka on the rocks) to boost your spirits up even more.

What Does Your RDI Look Like: Omega-3s

FitSugar — Wed, 22 Jul 2009 13:00:53 -0700

Omega-3s fall into the category of healthy fats because they have so many benefits. These essential fatty acids reduce inflammation, stabilize your mood, lower your cholesterol, and have been found to reduce your risk of coronary heart disease. The RDI of omega-3s is 1.1 grams per day. It's easy to get your fill since omega-3s come from a variety of sources including fish, flaxseeds, walnuts, soybeans, and omega-enhanced foods. Are you getting enough? To find out, check my chart after you read more.

Food	Omega-3s (g)
3 oz. salmon	1.1
3 oz. halibut	.6
3 oz. swordfish	.97
3 oz. canned tuna	.17
1 tbsp. flaxseeds	1.8
1/8 cup walnuts	1.1
1 cup strawberries	.1
1 cup raspberries	.1
1/2 cup tofu	.23
1/2 edamame (soybeans)	2.8
1/2 cup steamed broccoli	.1
1 omega-3 enriched egg	.23

Do you think you're getting enough omega-3 fatty acids in your daily diet?

Breyer's Yogurt With DHA Omega-3

FitSugar — Tue, 02 Oct 2007 02:30:00 -0700

I don't know about you, but when I see products fortified with nutritional supplements like antioxidants and Omega-3s, I am always more than a bit skeptical. Whole foods are my thing, and the term "enhanced foods" seems like a sci-fi term and an oxymoron. I did make the switch to buying OJ with added calcium, but I'm skipping the Omega-3 eggs, since many companies can't back up their claims.

I just came across another product, Breyer's Smart!, that's fortified DHA Omega-3s. The source for this DHA Omega-3s is called life'sDHA, and it doesn't come from fish. It's produced from algae, so it's great for vegetarians. When you look at the list of ingredients on the back of this yogurt, it says "DHA Algal oil." Yep, "algal" not algae.

Is this a good source of Omega-3s? To find out read more

Fish and shellfish, such as salmon, tuna, and trout contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the two most potent and studied forms of Omega-3 fats. If you are a vegetarian, or avoid fish due to mercury concerns, you can find a substantial dose of another Omega-3 fatty acid, alpha-linolenic acid (ALA) from non-fishy foods such as flaxseed, walnuts and canola oil.

However, when ALA is consumed, our bodies must convert it to EPA and DHA to reap the health benefits. Some foods enhanced with Omega-3s are typically fortified with ALA, but only a small amount of ALA ends up getting turned into EPA and DHA.

This Breyer's Smart! yogurt contains straight up DHA, which sounds great. DHA is necessary for the development and maintenance of nerve cells in the brain and eyes. It's also essential for good cardiovascular health. The only thing that's a little weird about this yogurt is that the website doesn't tell you just how much DHA a 6 oz. serving contains. Hmm.

Fit's Tips: Truthfully, I'm still not convinced about these Omega-3 enhanced products. If you are a fish eater, get your Omega-3s straight from the source. The American Heart Association recommends getting at least 2 servings of oily fish per week. If you don't eat fish, remember to get your fill of flaxseeds, walnuts and canola oil.

Source