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Ashwagandha en 10 ander kosse waaroor almal praat (maar waarvan u nog nooit gehoor het nie)

Ashwagandha en 10 ander kosse waaroor almal praat (maar waarvan u nog nooit gehoor het nie)


Al die cool kinders eet dit

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Hou die nuutste supervoedsel en gesondheidstendense dop.

Tensy jy is 'n Instagram -liefhebberDit lyk asof voedselkunsneigings deesdae onmoontlik is om by te bly. Hulle is berug daarvoor oorbesteding aan supervoedsel en met vreemde kosruilings wat u nie kan voorstel nie, smaak u eintlik.

Klik hier vir die skyfievertoning van die Ashwagandha en 10 ander kosse waaroor ons praat (maar u nog nooit gehoor het nie)

Jy loop net 'n paar tree na Whole Foods en u is reeds verward. Produkte van verskillende skakerings van groen, reënboog en bruin spog met genesingskrag in die ingewande, supervoedselstatus en eliksir -eienskappe wat u blykbaar nie kan verstaan ​​nie.

Die duisendjariges in die gange is egter lyk asof dit alles uitgepluis het. Hulle kan mānuka -heuningmerke op een of ander manier met gemak vergelyk, onmoontlik ingelig oor die bron en suiwerheid van elke handelsmerk. Hulle smoothie -bakkies is propvol bygevoegde bymiddels moet wees wat hul vel en hare laat gloei. Wat is hierdie nuwerwetse kos wat hulle in elk geval eet?

Ons het 'n paar saamgestel wat die meeste gesels op die oomblik. Sommige van hierdie nuwe kosse word weliswaar oorverhit. Maar ander het eintlik voedingsvoordele wat hulle die moeite werd maak. In elk geval, hier is die kosse waarmee almal praat - maar waarvan u waarskynlik nog nooit gehoor het nie.


Omega-3 herbesoek: die belangrikste voordeel wat u nog nooit van gehoor het nie

Visolie is die enigste aanvulling wat ek sonder aarseling aan byna almal aanbeveel. Hoekom? Twee redes: Een, die voordele van die twee omega-3-vetsure wat in visolie voorkom-EPA en DHA-is omvattend en goed gedokumenteer, ondersteun deur duisende studies wat oor vier dekades gedoen is. Daar is nie meer twis oor die feit dat beide hierdie vetsure is ongelooflik belangrik vir die mens se gesondheid - en vis (en/of visolie) is die beste manier om dit in u dieet te kry (1-8).

Dit bring ons by die tweede rede waarom ek altyd visolie aanbeveel vir hul omega-3-vette, dit is: Byna niemand kry genoeg daarvan uit die dieet alleen (9,10).

Dit is veral waar as jy verwerkte voedsel eet.

'N Uiters belangrike (maar min bekende) voordeel van visolie

Een van die meeste belangrik Die voordele van visolie -aanvullings word selde in die gewilde pers genoem: die vermoë van visolie om die moontlike skade wat veroorsaak kan word deur te veel omega-6, te neutraliseer.

Trouens, die probleem om nie genoeg omega-3 te verbruik nie, word aansienlik vererger deur die feit dat byna almal is verterende manier ook baie van die vette bekend as omega-6's (11,12). En dit geld waarskynlik ook vir u, selfs al weet u dit nie. (Meer hieroor binne 'n minuut.)

Omega-3, Omega-6 en inflammasie

Beide omega-6 en omega-3 is deel van die poli -onversadig familie van vette, wat algemeen as goed beskou word. Beide omega-6 en omega-3 word oorweeg noodsaaklik vette omdat die liggaam nie kan nie maak hulle, so dit is noodsaaklik dat jy eet hulle. Maar soos baie dinge in die liggaam - byvoorbeeld natrium en kalium - moet hulle in balans wees, soos 'n wip in ewewig, of 'n perfek gebalanseerde 'skaal van geregtigheid'. Trouens, die balans tussen omega-6 en omega-3 in die menslike dieet is baie onderwerp aan navorsing, juis omdat dit soveel voorspel oor gesondheidsuitkomste (13).

Alhoewel omega-6 en omega-3 noodsaaklik is, het hulle baie verskillende funksies. Omega-6 word beskou as 'pro-inflammatories', wat beteken dat die liggaam dit gebruik om inflammatoriese biochemikalieë te skep, terwyl omega-3's die teenoorgestelde doel dien, wat beteken dat die liggaam dit gebruik om anti-inflammatoriese chemikalieë te vervaardig. Dit kan u verbaas om te sien dat u dit nodig het beide inflammatoriese en anti-inflammatoriese verbindings in u liggaam, maar u doen dit, en hier is die rede:

Inflammatoriese chemikalieë wat deur immuunstelsel selle vrygestel word, is deel van die eerste reaksie span van u immuunstelsel. Dink daaraan - jy kry 'n splinter in jou vinger en die gebied word geswel. Witbloedselle beweeg vinnig na die plek van die besering en omring die wond om seker te maak dat geen gevaarlike mikrobes 'n infeksie veroorsaak nie. Jou vel kan 'n minuut rooi en lelik word, maar dit is alles deel van die genesingsproses, net soos 'n temperatuur as jy siek is. Sonder die vermoë van die immuunstelsel om met sy inflammatoriese weermag te reageer, was ons almal roosterbrood.

Omega-6-vetsure produseer sterk inflammatoriese of ‘reaktiewe ’ eikosanoïede terwyl omega-3-vetsure minder inflammatoriese of selfs anti-inflammatoriese eikosanoïede produseer,”Skryf Andrew Stoller, M.D., in sy boek, Die Omega-3-verbinding, geskryf toe hy 'n assistent -professor in psigiatrie aan die Harvard Medical School was (14).

So basies, jy het 'n inflammatories 'Weermag' en u het 'n 'teen-opruiende ”weermag. U moet die leërs in die topvorm hou en dit met die regte voedsel en vette "finansier". En soos broers en susters in 'n gesin, moet hulle regverdig en egalig behandel word. Wat u nie wil doen nie, is om baie geld op die een leër te spandeer en die ander te verwaarloos. Maar dit is presies wat ons doen wanneer ons oor-eet omega-6 en onder-eet omega-3. Omdat ons ongeveer 16-20 keer soveel omega-6 eet as wat ons omega-3 eet, gee ons eintlik ons pro-inflammatoriese weermag ongeveer 16 tot 20 keer soveel brandstof (hulpbronne) as wat ons aan ons gee teen-inflammatoriese weermag (15).

Geen wonder dat daar 'n epidemie van ontsteking in hierdie land is nie en die ontsteking vergesel, veroorsaak of is die gevolg van elke chroniese siekte wat u kan noem.

Waarom die wanbalans? Al die 'gesonde plantaardige olies' wat ons geleer is om te gebruik in plaas van meer tradisionele vette (botter, eiers, vleis, melk) blyk die grootste bronne van omega-6 in ons dieet te wees, en hulle het alles - beslis elke vorm van gebak en verwerkte voedsel waaraan u kan dink. Vervaardigers adverteer selfs met trots op die etiket dat hul produkte gemaak is van soja-olie of canola-olie, beide geneties gemanipuleerde saadolies met 'n hoë omega-6-inhoud en nie veel anders om dit aan te beveel nie. Eintlik daag ek u uit om 'n enkele winkel in 'n winkel te vind wat nie soja, canola, mielies, saffloer of wat gewoonlik 'plantaardige olie' genoem word, bevat nie.

Behalwe al die wonderlike dinge wat omega-3's op hul eie doen, hul verbruik help om die vreeslik ongesonde verhouding van omega 6: omega 3 in ons dieet reg te stel. Volgens uitgebreide internasionale navorsing behoort die ideale dieetverhouding tussen 1: 1 en 4: 1 te wees, nie meer nie. As gevolg van die verbruik van verwerkte voedsel en die gebruik van "plantaardige olies" in ons kombuise, verbruik ons ​​tans 'n verhouding van omega 6 tot omega 3 tussen 16: 1 en 25: 1 (16).

Weereens-dit wil nie sê dat omega-6 sleg is nie, net dat ons te veel daarvan kry, en dat ons die ergste soort eet (hoogs verwerkte, GMO -kookolies). As u visolie -aanvullings by u roetine voeg en die hoeveelheid verwerkte voedsel en plantaardige olie wat u daagliks eet, verminder, kan u die stille pandemie van inflammasie wat ons op soveel verskillende maniere benadeel, regstel.

Alle visolie is nie dieselfde nie

Wat visolie betref, is verkryging belangrik. Koop altyd by 'n betroubare bron wat onafhanklik verifieer dat hul visolie vry is van kwik en ander gifstowwe (Barlean's doen dit al dekades lank). Visolie kom ook in verskillende vorme voor, van gels tot suiwer olie tot die nuwer (en baie lekker) geëmulgeerde vorms, soos Barlean's Seriously Delicious Omegas. Navorsing toon dat die geëmulgeerde vorm van visolie selfs meer absorbeerbaar is as die olievorm (17), en dat dit waarskynlik die maklikste manier op aarde is om kinders visolie te neem. Ek persoonlik het nog nie 'n kind of 'n volwassene ontmoet wat die Key Lime Pie -weergawe kon weerstaan ​​nie!

Die meeste groot gesondheidsorganisasies beveel 'n minimum daaglikse behoefte van ongeveer ½ gram omega-3 per dag aan, maar ek glo persoonlik dat dit te min is vir optimale gesondheid. Die meeste van my kollegas met voedingskundiges neem self (en beveel hul gesinne en kliënte aan) baie hoër dosisse aan, gewoonlik 2 of selfs 3 gram gekombineerde EPA-DHA per dag. Dit is baie makliker om die hoeveelheid uit reguit visolie te kry as uit kapsules, en dit is steeds makliker as dit in 'n heerlike, geëmulgeerde vorm kom.


Omega-3 herbesoek: die belangrikste voordeel wat u nog nooit van gehoor het nie

Visolie is die enigste aanvulling wat ek sonder aarseling aan byna almal aanbeveel. Hoekom? Twee redes: Een, die voordele van die twee omega-3-vetsure wat in visolie voorkom-EPA en DHA-is omvattend en goed gedokumenteer, ondersteun deur duisende studies wat oor vier dekades gedoen is. Daar is nie meer twis oor die feit dat beide hierdie vetsure is ongelooflik belangrik vir die mens se gesondheid - en vis (en/of visolie) is die beste manier om dit in u dieet te kry (1-8).

Dit bring ons by die tweede rede dat ek altyd visolie aanbeveel vir hul omega-3-vette, dit is: Byna niemand kry genoeg daarvan uit die dieet alleen (9,10).

Dit is veral waar as jy verwerkte voedsel eet.

'N Uiters belangrike (maar min bekende) voordeel van visolie

Een van die meeste belangrik Die voordele van visolie -aanvullings word selde in die gewilde pers genoem: die vermoë van visolie om die moontlike skade wat veroorsaak kan word deur te veel omega-6, te neutraliseer.

Trouens, die probleem om nie genoeg omega-3 te verbruik nie, word aansienlik vererger deur die feit dat byna almal is verterende manier ook baie van die vette bekend as omega-6's (11,12). En dit geld waarskynlik ook vir u, selfs al weet u dit nie. (Meer hieroor binne 'n minuut.)

Omega-3, Omega-6 en inflammasie

Beide omega-6 en omega-3 is deel van die poli -onversadig familie van vette, wat algemeen beskou word as goed. Beide omega-6 en omega-3 word oorweeg noodsaaklik vette omdat die liggaam nie kan nie maak hulle, so dit is noodsaaklik dat jy eet hulle. Maar soos baie dinge in die liggaam - byvoorbeeld natrium en kalium - moet hulle in balans wees, soos 'n wip in ewewig, of 'n perfek gebalanseerde 'skaal van geregtigheid'. Trouens, die balans tussen omega-6 en omega-3 in die menslike dieet is baie onderwerp aan navorsing, juis omdat dit soveel voorspel oor gesondheidsuitkomste (13).

Alhoewel omega-6 en omega-3 noodsaaklik is, het hulle baie verskillende funksies. Omega-6 word beskou as 'pro-inflammatories', wat beteken dat die liggaam dit gebruik om inflammatoriese biochemikalieë te skep, terwyl omega-3's die teenoorgestelde doel dien, wat beteken dat die liggaam dit gebruik om anti-inflammatoriese chemikalieë te vervaardig. Dit kan u verbaas om te sien dat u dit nodig het beide inflammatoriese en anti-inflammatoriese verbindings in u liggaam, maar u doen dit, en hier is die rede:

Inflammatoriese chemikalieë wat deur immuunstelsel selle vrygestel word, is deel van die eerste reaksie span van u immuunstelsel. Dink daaraan - jy kry 'n splinter in jou vinger en die gebied word geswel. Witbloedselle beweeg vinnig na die plek van die besering en omring die wond om seker te maak dat geen gevaarlike mikrobes 'n infeksie veroorsaak nie. Jou vel kan 'n minuut rooi en lelik word, maar dit is alles deel van die genesingsproses, net soos 'n temperatuur as jy siek is. Sonder die vermoë van die immuunstelsel om met sy inflammatoriese weermag te reageer, was ons almal roosterbrood.

Omega-6-vetsure produseer sterk inflammatoriese of ‘reaktiewe ’ eikosanoïede terwyl omega-3-vetsure minder inflammatoriese of selfs anti-inflammatoriese eikosanoïede produseer,”Skryf Andrew Stoller, M.D., in sy boek, Die Omega-3-verbinding, geskryf toe hy 'n assistent -professor in psigiatrie aan die Harvard Medical School was (14).

So basies, jy het 'n inflammatories 'Weermag' en u het 'n 'teen-opruiende ”weermag. U moet die leërs in die topvorm hou en dit met die regte voedsel en vette "finansier". En soos broers en susters in 'n gesin, moet hulle regverdig en egalig behandel word. Wat u nie wil doen nie, is om baie geld op die een weermag te spandeer en die ander te verwaarloos. Maar dit is presies wat ons doen wanneer ons oor-eet omega-6 en onder-eet omega-3. Omdat ons ongeveer 16-20 keer soveel omega-6 eet as wat ons omega-3 eet, gee ons dit in wese pro-inflammatoriese weermag ongeveer 16 tot 20 keer soveel brandstof (hulpbronne) as wat ons aan ons gee teen-inflammatoriese weermag (15).

Geen wonder dat daar 'n epidemie van ontsteking in hierdie land is nie en die ontsteking vergesel, veroorsaak of is die gevolg van elke chroniese siekte wat u kan noem.

Waarom die wanbalans? Al die 'gesonde plantaardige olies' wat ons geleer is om te gebruik in plaas van meer tradisionele vette (botter, eiers, vleis, melk) blyk die grootste bronne van omega-6 in ons dieet te wees, en hulle het alles - beslis elke vorm van gebak en verwerkte voedsel waaraan u kan dink. Vervaardigers adverteer selfs met trots op die etiket dat hul produkte gemaak is van soja-olie of canola-olie, beide geneties gemanipuleerde saadolies met 'n hoë omega-6-inhoud en nie veel anders om dit aan te beveel nie. Eintlik daag ek u uit om 'n enkele winkel in 'n winkel te vind wat nie soja, canola, mielies, saffloer of wat gewoonlik 'plantaardige olie' genoem word, bevat nie.

Behalwe al die wonderlike dinge wat omega-3's op hul eie doen, hul verbruik help om die vreeslik ongesonde verhouding van omega 6: omega 3 in ons dieet reg te stel. Volgens uitgebreide internasionale navorsing behoort die ideale dieetverhouding tussen 1: 1 en 4: 1 te wees, nie meer nie. As gevolg van die verbruik van verwerkte voedsel en die gebruik van 'plantaardige olies' in ons kombuise, verbruik ons ​​tans 'n verhouding van omega 6 tot omega 3 tussen 16: 1 en 25: 1 (16).

Weereens-dit wil nie sê dat omega-6 sleg is nie, net dat ons te veel daarvan kry, en dat ons die ergste soort eet (hoogs verwerkte, GMO -kookolies). As u visolie -aanvullings by u roetine voeg en die hoeveelheid verwerkte voedsel en plantaardige olie wat u daagliks eet, verminder, kan u die stille pandemie van inflammasie wat ons op soveel verskillende maniere benadeel, regstel.

Alle visolie is nie dieselfde nie

Wat visolie betref, is verkryging belangrik. Koop altyd by 'n betroubare bron wat onafhanklik verifieer dat hul visolie vry is van kwik en ander gifstowwe (Barlean's doen dit al dekades lank). Visolie kom ook in verskillende vorme voor, van gels tot suiwer olie tot die nuwer (en baie lekker) geëmulgeerde vorms, soos Barlean's Seriously Delicious Omegas. Navorsing toon dat die geëmulgeerde vorm van visolie selfs meer absorbeerbaar is as die olievorm (17), en dat dit waarskynlik die maklikste manier op aarde is om kinders visolie te neem. Ek persoonlik het nog nie 'n kind of 'n volwassene ontmoet wat die Key Lime Pie -weergawe kon weerstaan ​​nie!

Die meeste groot gesondheidsorganisasies beveel 'n minimum daaglikse behoefte van ongeveer ½ gram omega-3 per dag aan, maar ek glo persoonlik dat dit te min is vir optimale gesondheid. Die meeste van my kollegas met voedingskundiges neem self (en beveel hul gesinne en kliënte aan) baie hoër dosisse aan, gewoonlik 2 of selfs 3 gram gekombineerde EPA-DHA per dag. Dit is baie makliker om die hoeveelheid uit reguit visolie te kry as uit kapsules, en dit is steeds makliker as dit in 'n heerlike, geëmulgeerde vorm kom.


Omega-3 herbesoek: die belangrikste voordeel wat u nog nooit van gehoor het nie

Visolie is die enigste aanvulling wat ek aanbeveel sonder om te huiwer vir byna almal. Hoekom? Twee redes: Een, die voordele van die twee omega-3-vetsure wat in visolie voorkom-EPA en DHA-is omvattend en goed gedokumenteer, ondersteun deur duisende studies wat oor vier dekades gedoen is. Daar is nie meer twis oor die feit dat beide hierdie vetsure is ongelooflik belangrik vir die mens se gesondheid - en vis (en/of visolie) is die beste manier om dit in u dieet te kry (1-8).

Dit bring ons by die tweede rede dat ek altyd visolie aanbeveel vir hul omega-3-vette, dit is: Byna niemand kry genoeg daarvan uit die dieet alleen (9,10).

Dit is veral waar as jy verwerkte voedsel eet.

'N Uiters belangrike (maar min bekende) voordeel van visolie

Een van die meeste belangrik Die voordele van visolie -aanvullings word selde in die gewilde pers genoem: die vermoë van visolie om die moontlike skade wat veroorsaak kan word deur te veel omega-6, te neutraliseer.

Trouens, die probleem om nie genoeg omega-3 te verbruik nie, word aansienlik vererger deur die feit dat byna almal is verterende manier ook baie van die vette bekend as omega-6's (11,12). En dit geld waarskynlik ook vir u, selfs al weet u dit nie. (Meer hieroor binne 'n minuut.)

Omega-3, Omega-6 en inflammasie

Beide omega-6 en omega-3 is deel van die poli -onversadig familie van vette, wat algemeen as goed beskou word. Beide omega-6 en omega-3 word oorweeg noodsaaklik vette omdat die liggaam nie kan nie maak hulle, so dit is noodsaaklik dat jy eet hulle. Maar soos baie dinge in die liggaam - byvoorbeeld natrium en kalium - moet hulle in balans wees, soos 'n wip in ewewig, of 'n perfek gebalanseerde 'skaal van geregtigheid'. Trouens, die balans tussen omega-6 en omega-3 in die menslike dieet is baie onderwerp aan navorsing, juis omdat dit soveel voorspel oor gesondheidsuitkomste (13).

Alhoewel omega-6 en omega-3 noodsaaklik is, het hulle baie verskillende funksies. Omega-6 word beskou as 'pro-inflammatories', wat beteken dat die liggaam dit gebruik om inflammatoriese biochemikalieë te skep, terwyl omega-3's die teenoorgestelde doel dien, wat beteken dat die liggaam dit gebruik om anti-inflammatoriese chemikalieë te vervaardig. Dit kan u verbaas om te sien dat u dit nodig het beide inflammatoriese en anti-inflammatoriese verbindings in u liggaam, maar u doen dit, en hier is die rede:

Inflammatoriese chemikalieë wat deur immuunstelsel selle vrygestel word, is deel van die eerste reaksie span van u immuunstelsel. Dink daaraan - jy kry 'n splinter in jou vinger en die gebied word geswel. Witbloedselle beweeg vinnig na die plek van die besering en omring die wond om seker te maak dat geen gevaarlike mikrobes 'n infeksie veroorsaak nie. Jou vel kan 'n minuut rooi en lelik word, maar dit is alles deel van die genesingsproses, net soos 'n temperatuur as jy siek is. Sonder die vermoë van die immuunstelsel om met sy ontstekingsleër te reageer, was ons almal roosterbrood.

Omega-6-vetsure produseer sterk inflammatoriese of ‘reaktiewe ’ eikosanoïede terwyl omega-3-vetsure minder inflammatoriese of selfs anti-inflammatoriese eikosanoïede produseer,”Skryf Andrew Stoller, M.D., in sy boek, Die Omega-3-verbinding, geskryf toe hy 'n assistent -professor in psigiatrie aan die Harvard Medical School was (14).

So basies, jy het 'n inflammatories 'Weermag' en u het 'n 'teen-opruiende ”weermag. U moet die leërs in die topvorm hou en dit met die regte voedsel en vette "finansier". En soos broers en susters in 'n gesin, moet hulle regverdig en egalig behandel word. Wat u nie wil doen nie, is om baie geld op die een leër te spandeer en die ander te verwaarloos. Maar dit is presies wat ons doen wanneer ons oor-eet omega-6 en onder-eet omega-3. Omdat ons ongeveer 16-20 keer soveel omega-6 eet as wat ons omega-3 eet, gee ons eintlik ons pro-inflammatoriese weermag ongeveer 16 tot 20 keer soveel brandstof (hulpbronne) as wat ons aan ons gee teen-inflammatoriese weermag (15).

Geen wonder dat daar 'n epidemie van ontsteking in hierdie land is nie en die ontsteking vergesel, veroorsaak of is die gevolg van elke chroniese siekte wat u kan noem.

Waarom die wanbalans? Al die 'gesonde plantaardige olies' wat ons geleer is om te gebruik in plaas van meer tradisionele vette (botter, eiers, vleis, melk) blyk die grootste bronne van omega-6 in ons dieet te wees, en hulle het alles - beslis elke vorm van gebak en verwerkte voedsel waaraan u kan dink. Vervaardigers adverteer selfs met trots op die etiket dat hul produkte gemaak is met soja-olie of canola-olie, beide geneties gemanipuleerde saadolies met 'n hoë omega-6-inhoud en nie veel anders om dit aan te beveel nie. Eintlik daag ek u uit om 'n enkele winkel in 'n winkel te vind wat nie soja, canola, mielies, saffloer of wat gewoonlik 'plantaardige olie' genoem word, bevat nie.

Behalwe al die wonderlike dinge wat omega-3's op hul eie doen, hul verbruik help om die vreeslik ongesonde verhouding van omega 6: omega 3 in ons dieet reg te stel. Volgens uitgebreide internasionale navorsing behoort die ideale dieetverhouding tussen 1: 1 en 4: 1 te wees, nie meer nie. As gevolg van die verbruik van verwerkte voedsel en die gebruik van 'plantaardige olies' in ons kombuise, verbruik ons ​​tans 'n verhouding van omega 6 tot omega 3 tussen 16: 1 en 25: 1 (16).

Weereens-dit wil nie sê dat omega-6 sleg is nie, net dat ons te veel daarvan kry, en dat ons die ergste soort eet (hoogs verwerkte, GMO -kookolies). As u visolie -aanvullings by u roetine voeg en die hoeveelheid verwerkte voedsel en plantaardige olie wat u daagliks eet, verminder, kan u die stille pandemie van inflammasie wat ons op soveel verskillende maniere benadeel, regstel.

Alle visolie is nie dieselfde nie

Wat visolie betref, is verkryging belangrik. Koop altyd by 'n betroubare bron wat onafhanklik verifieer dat hul visolie vry is van kwik en ander gifstowwe (Barlean's doen dit al dekades lank). Visolie kom ook in verskillende vorme voor, van gels tot suiwer olie tot die nuwer (en baie lekker) geëmulgeerde vorms, soos Barlean's Seriously Delicious Omegas. Navorsing toon dat die geëmulgeerde vorm van visolie selfs meer absorbeerbaar is as die olievorm (17), en dat dit waarskynlik die maklikste manier op aarde is om kinders visolie te neem. Ek persoonlik het nog nie 'n kind of 'n volwassene ontmoet wat die weergawe van die Key Lime Pie kon weerstaan ​​nie!

Die meeste groot gesondheidsorganisasies beveel 'n minimum daaglikse behoefte van ongeveer ½ gram omega-3 per dag aan, maar ek glo persoonlik dat dit te min is vir optimale gesondheid. Die meeste van my funksionele voedingsdeskundige kollegas self neem (en beveel hul gesinne en kliënte aan) baie hoër dosisse, gewoonlik 2 of selfs 3 gram gekombineerde EPA-DHA per dag. Dit is baie makliker om die hoeveelheid uit reguit visolie te kry as uit kapsules, en dit is steeds makliker as dit in 'n heerlike, geëmulgeerde vorm kom.


Omega-3 herbesoek: die belangrikste voordeel wat u nog nooit van gehoor het nie

Visolie is die enigste aanvulling wat ek aanbeveel sonder om te huiwer vir byna almal. Hoekom? Twee redes: Een, die voordele van die twee omega-3-vetsure wat in visolie voorkom-EPA en DHA-is omvattend en goed gedokumenteer, ondersteun deur duisende studies wat oor vier dekades gedoen is. Daar is nie meer twis oor die feit dat beide hierdie vetsure is ongelooflik belangrik vir die menslike gesondheid - en vis (en/of visolie) is die beste manier om dit in u dieet te kry (1-8).

Dit bring ons by die tweede rede waarom ek altyd visolie aanbeveel vir hul omega-3-vette, dit is: Byna niemand kry genoeg daarvan uit die dieet alleen (9,10).

Dit is veral waar as jy verwerkte voedsel eet.

'N Uiters belangrike (maar min bekende) voordeel van visolie

Een van die meeste belangrik Die voordele van visolie -aanvullings word selde in die gewilde pers genoem: die vermoë van visolie om die moontlike skade wat veroorsaak kan word deur te veel omega-6, te neutraliseer.

Trouens, die probleem om nie genoeg omega-3 te verbruik nie, word aansienlik vererger deur die feit dat byna almal is verterende manier ook baie van die vette bekend as omega-6's (11,12). En dit geld waarskynlik ook vir u, selfs al weet u dit nie. (Meer hieroor binne 'n minuut.)

Omega-3, Omega-6 en inflammasie

Beide omega-6 en omega-3 is deel van die poli -onversadig familie van vette, wat algemeen beskou word as goed. Beide omega-6 en omega-3 word oorweeg noodsaaklik vette omdat die liggaam nie kan nie maak hulle, so dit is noodsaaklik dat jy eet hulle. Maar soos baie dinge in die liggaam - byvoorbeeld natrium en kalium - moet hulle in balans wees, soos 'n wip in ewewig, of 'n perfek gebalanseerde 'skaal van geregtigheid'. Trouens, die balans tussen omega-6 en omega-3 in die menslike dieet is baie onderwerp aan navorsing, juis omdat dit soveel voorspel oor gesondheidsuitkomste (13).

Alhoewel omega-6 en omega-3 noodsaaklik is, het hulle baie verskillende funksies. Omega-6 word beskou as 'pro-inflammatories', wat beteken dat die liggaam dit gebruik om inflammatoriese biochemikalieë te skep, terwyl omega-3's die teenoorgestelde doel dien, wat beteken dat die liggaam dit gebruik om anti-inflammatoriese chemikalieë te vervaardig. Dit kan u verbaas om te sien dat u dit nodig het beide inflammatoriese en anti-inflammatoriese verbindings in u liggaam, maar u doen dit, en hier is die rede:

Inflammatoriese chemikalieë wat deur immuunstelsel selle vrygestel word, is deel van die eerste reaksie span van u immuunstelsel. Dink daaraan - jy kry 'n splinter in jou vinger en die gebied word geswel. Witbloedselle beweeg vinnig na die plek van die besering en omring die wond om seker te maak dat geen gevaarlike mikrobes 'n infeksie veroorsaak nie. Jou vel kan 'n minuut rooi en lelik word, maar dit is alles deel van die genesingsproses, net soos 'n temperatuur as jy siek is. Sonder die vermoë van die immuunstelsel om met sy ontstekingsleër te reageer, was ons almal roosterbrood.

Omega-6-vetsure produseer sterk inflammatoriese of ‘reaktiewe ’ eikosanoïede terwyl omega-3-vetsure minder inflammatoriese of selfs anti-inflammatoriese eikosanoïede produseer,”Skryf Andrew Stoller, M.D., in sy boek, Die Omega-3-verbinding, geskryf toe hy 'n assistent -professor in psigiatrie aan die Harvard Medical School was (14).

So basies, jy het 'n inflammatories 'Weermag' en u het 'n 'teen-opruiende ”weermag. U moet die leërs in die topvorm hou en dit met die regte voedsel en vette "finansier". En soos broers en susters in 'n gesin, moet hulle regverdig en egalig behandel word. Wat u nie wil doen nie, is om baie geld op die een leër te spandeer en die ander te verwaarloos. Maar dit is presies wat ons doen wanneer ons oor-eet omega-6 en onder-eet omega-3. Omdat ons ongeveer 16-20 keer soveel omega-6 eet as wat ons omega-3 eet, gee ons eintlik ons pro-inflammatoriese weermag ongeveer 16 tot 20 keer soveel brandstof (hulpbronne) as wat ons aan ons gee teen-inflammatoriese weermag (15).

Geen wonder dat daar 'n epidemie van ontsteking in hierdie land is nie en die ontsteking vergesel, veroorsaak of is die gevolg van elke chroniese siekte wat u kan noem.

Waarom die wanbalans? Al die 'gesonde plantaardige olies' wat ons geleer is om te gebruik in plaas van meer tradisionele vette (botter, eiers, vleis, melk) blyk die grootste bronne van omega-6 in ons dieet te wees, en hulle het alles - beslis elke vorm van gebak en verwerkte voedsel waaraan u kan dink. Vervaardigers adverteer selfs met trots op die etiket dat hul produkte gemaak is met soja-olie of canola-olie, beide geneties gemanipuleerde saadolies met 'n hoë omega-6-inhoud en nie veel anders om dit aan te beveel nie. Eintlik daag ek u uit om 'n enkele winkel in 'n winkel te vind wat nie soja, canola, mielies, saffloer of wat gewoonlik 'plantaardige olie' genoem word, bevat nie.

Behalwe al die wonderlike dinge wat omega-3's op hul eie doen, hul verbruik help om die vreeslik ongesonde verhouding van omega 6: omega 3 in ons dieet reg te stel. Volgens uitgebreide internasionale navorsing behoort die ideale dieetverhouding tussen 1: 1 en 4: 1 te wees, nie meer nie. As gevolg van die verbruik van verwerkte voedsel en die gebruik van 'plantaardige olies' in ons kombuise, verbruik ons ​​tans 'n verhouding van omega 6 tot omega 3 tussen 16: 1 en 25: 1 (16).

Weereens-dit wil nie sê dat omega-6 sleg is nie, net dat ons te veel daarvan kry, en dat ons die ergste soort eet (hoogs verwerkte, GMO -kookolies). As u visolie -aanvullings by u roetine voeg en die hoeveelheid verwerkte voedsel en plantaardige olie wat u daagliks eet, verminder, kan u die stille pandemie van inflammasie wat ons op soveel verskillende maniere benadeel, regstel.

Alle visolie is nie dieselfde nie

Wat visolie betref, is verkryging belangrik. Koop altyd by 'n betroubare bron wat onafhanklik verifieer dat hul visolie vry is van kwik en ander gifstowwe (Barlean's doen dit al dekades lank). Visolie kom ook in verskillende vorme voor, van gels tot suiwer olie tot die nuwer (en baie lekker) geëmulgeerde vorms, soos Barlean's Seriously Delicious Omegas. Navorsing toon dat die geëmulgeerde vorm van visolie selfs meer absorbeerbaar is as die olievorm (17), en dat dit waarskynlik die maklikste manier op aarde is om kinders visolie te neem. Ek persoonlik het nog nie 'n kind of 'n volwassene ontmoet wat die weergawe van die Key Lime Pie kon weerstaan ​​nie!

Die meeste groot gesondheidsorganisasies beveel 'n minimum daaglikse behoefte van ongeveer ½ gram omega-3 per dag aan, maar ek glo persoonlik dat dit te min is vir optimale gesondheid. Die meeste van my kollegas met voedingskundiges neem self (en beveel hul gesinne en kliënte aan) baie hoër dosisse aan, gewoonlik 2 of selfs 3 gram gekombineerde EPA-DHA per dag. Dit is baie makliker om die hoeveelheid uit reguit visolie te kry as uit kapsules, en dit is steeds makliker as dit in 'n heerlike, geëmulgeerde vorm kom.


Omega-3 herbesoek: die belangrikste voordeel wat u nog nooit van gehoor het nie

Visolie is die enigste aanvulling wat ek sonder aarseling aan byna almal aanbeveel. Hoekom? Twee redes: Een, die voordele van die twee omega-3-vetsure wat in visolie voorkom-EPA en DHA-is omvattend en goed gedokumenteer, ondersteun deur duisende studies wat oor vier dekades gedoen is. Daar is nie meer twis oor die feit dat beide hierdie vetsure is ongelooflik belangrik vir die mens se gesondheid - en vis (en/of visolie) is die beste manier om dit in u dieet te kry (1-8).

Dit bring ons by die tweede rede dat ek altyd visolie aanbeveel vir hul omega-3-vette, dit is: Byna niemand kry genoeg daarvan uit die dieet alleen (9,10).

Dit is veral waar as jy verwerkte voedsel eet.

'N Uiters belangrike (maar min bekende) voordeel van visolie

Een van die meeste belangrik Die voordele van visolie -aanvullings word selde in die gewilde pers genoem: die vermoë van visolie om die moontlike skade wat veroorsaak kan word deur te veel omega-6, te neutraliseer.

Trouens, die probleem om nie genoeg omega-3 te verbruik nie, word aansienlik vererger deur die feit dat byna almal is verterende manier ook baie van die vette bekend as omega-6's (11,12). En dit geld waarskynlik ook vir u, selfs al weet u dit nie. (Meer hieroor binne 'n minuut.)

Omega-3, Omega-6 en inflammasie

Beide omega-6 en omega-3 is deel van die poli -onversadig familie van vette, wat algemeen as goed beskou word. Beide omega-6 en omega-3 word oorweeg noodsaaklik vette omdat die liggaam nie kan nie maak hulle, so dit is noodsaaklik dat jy eet hulle. Maar soos baie dinge in die liggaam - byvoorbeeld natrium en kalium - moet hulle in balans wees, soos 'n wip in ewewig, of 'n perfek gebalanseerde 'skaal van geregtigheid'. Trouens, die balans tussen omega-6 en omega-3 in die menslike dieet is baie onderwerp aan navorsing, juis omdat dit soveel voorspel oor gesondheidsuitkomste (13).

Alhoewel omega-6 en omega-3 noodsaaklik is, het hulle baie verskillende funksies. Omega-6s are considered “pro-inflammatory,” meaning the body uses them to create inflammatory biochemicals, while omega-3s serve the opposite purpose, meaning the body uses them to make anti-inflammatory chemicals. It may surprise you to find that you need beide inflammatory and anti-inflammatory compounds in your body, but you do, and here’s why:

Inflammatory chemicals released by immune system cells are part of your immune system’s first responder team. Think about it—you get a splinter in your finger and the area gets swollen. White blood cells rapidly travel to the site of the injury and surround the wound to make sure no dangerous microbes cause an infection. Your skin may get red and ugly for a minute, but it’s all part of the healing process, just like having a temperature when you’re sick. Without the ability of the immune system to respond with its inflammatory army, we’d all be toast.

Omega-6 fatty acids produce strongly inflammatory or ‘reactive’ eicosanoids while omega-3 fatty acids produce less inflammatory or even anti-inflammatory eicosanoids,” writes Andrew Stoller, M.D., in his book, The Omega-3 Connection, written when he was an assistant professor of psychiatry at Harvard Medical School (14).

So basically, you have an inflammatory “army” and you have an “anti-inflammatory” army. You need to keep those armies in tip-top shape and “fund” them with the right foods and fats. And like siblings in a family, they need to be treated fairly and evenly. What you don’t want to do is to lavish plenty of funds on one army and neglect the other. But that is exactly what we do when we over-consume omega-6 and under-consume omega-3. Because we eat about 16-20 times as much omega-6 than we do omega-3, we’re essentially giving our pro-inflammatory army about 16 to 20 times as much fuel (resources) as we’re giving to our anti-inflammatory army (15).

No wonder there is an epidemic of inflammation in this country and that inflammation accompanies, causes, or is the result of every single chronic disease you can name.

Why the Imbalance? All those “healthy vegetable oils” we’ve been taught to consume instead of more traditional fats (butter, eggs, meat, milk) are turning out to be the biggest sources of omega-6 in our diet, en they’re in everything—certainly every form of baked goods and processed foods you can think of. Manufacturers even proudly advertise on the label that their products are made with soy oil or canola oil, both genetically modified seed oils with high omega-6 content and not much else to recommend them. In fact, I challenge you to find a single grocery store item that comes in a box that does not contain either soy, canola, corn, safflower or what’s generically called “vegetable oil.”

So besides all the wonderful things omega-3s do on their own, their very consumption helps to correct the terribly unhealthy ratio of omega 6:omega 3 in our diet. According to extensive international research, the ideal dietary ratio should be between 1:1 and 4:1, no more. Due to the consumption of processed food and the use of “vegetable oils” in our kitchens, we currently consume a ratio of omega 6 to omega 3 of between 16:1 and 25:1 (16).

Again—this is not to say omega-6 is bad, just that we get too much of it, en that we’re consuming the worst kind (highly processed, GMO cooking oils). Adding fish oil supplements to your routine and reducing the amount of processed food and vegetable oil you eat on a daily basis, would go a long way towards correcting the silent pandemic of inflammation which harms us in so many different ways.

All Fish Oil Is Not Alike

When it comes to fish oil, sourcing is important. Always buy from a trusted source that independently verifies their fish oil is free from mercury and other toxins (Barlean’s has been doing this for decades). Fish oil also comes in a variety of forms, from gels to pure oil to the newer (and very tasty) emulsified forms such as Barlean’s Seriously Delicious Omegas. Research shows that the emulsified form of fish oil is as or even more absorbable than the oil form (17), and it’s probably the easiest way on the planet to get kids to take fish oil. I personally haven’t met a kid or an adult who could resist the Key Lime Pie version!

Most of the major health organizations recommend a minimum daily requirement of about ½ gram of omega-3 a day, but I personally believe that’s far too little for optimal health. Most of my functional nutritionist colleagues themselves take (and recommend to their families and clients) much higher doses, typically 2 or even 3 grams a day of combined EPA-DHA. It’s way easier to get that amount from straight fish oil than it is from capsules, and it’s easier still when it comes in a delicious, emulsified form.


Omega-3 Revisited: The Most Important Benefit You’ve Never Heard Of

Fish oil is the one supplement I recommend without hesitation to just about anyone. Hoekom? Two reasons: One, the benefits of the two omega-3 fatty acids found in fish oil—EPA and DHA—are wide-reaching and well-documented, supported by thousands of studies done over four decades. There’s no longer any controversy over the fact that both these fatty acids are incredibly important for human health—and fish (and/or fish oil) is the best way to get them in your diet (1-8).

Which brings us to the second reason I always recommend fish oil for their omega-3 fats, which is this: Byna no one gets enough of them from diet alone (9,10).

Dit is veral true when you eat processed food.

A Critically Important (But Little Known) Benefit of Fish Oil

One of the most belangrik benefits of fish oil supplements is rarely mentioned in the popular press: the ability of fish oil to neutralize the potential damage that can be caused by consuming too much omega-6.

In fact, the problem of not consuming enough omega-3 is made significantly worse by the fact that almost almal is consuming way ook many of the fats known as omega-6s (11,12). And that’s probably true for you as well, even if you don’t know it. (More on that in a minute.)

Omega-3s, Omega-6s, and Inflammation

Both omega-6 and omega-3 are part of the polyunsaturated family of fats, which are generally thought to be good. Both omega-6 and omega-3 are considered essential fats because the body can’t maak them, so it’s essential dat jy eet hulle. But like many things in the body—sodium and potassium, for example—they have to be in balance, like a seesaw in equilibrium, or a perfectly balanced “scale of justice.” In fact, the balance between omega-6 and omega-3 in the human diet is the subject of a ton of research precisely because it predicts so much about health outcomes (13).

While both omega-6 and omega-3 are essential, they have very different functions. Omega-6s are considered “pro-inflammatory,” meaning the body uses them to create inflammatory biochemicals, while omega-3s serve the opposite purpose, meaning the body uses them to make anti-inflammatory chemicals. It may surprise you to find that you need beide inflammatory and anti-inflammatory compounds in your body, but you do, and here’s why:

Inflammatory chemicals released by immune system cells are part of your immune system’s first responder team. Think about it—you get a splinter in your finger and the area gets swollen. White blood cells rapidly travel to the site of the injury and surround the wound to make sure no dangerous microbes cause an infection. Your skin may get red and ugly for a minute, but it’s all part of the healing process, just like having a temperature when you’re sick. Without the ability of the immune system to respond with its inflammatory army, we’d all be toast.

Omega-6 fatty acids produce strongly inflammatory or ‘reactive’ eicosanoids while omega-3 fatty acids produce less inflammatory or even anti-inflammatory eicosanoids,” writes Andrew Stoller, M.D., in his book, The Omega-3 Connection, written when he was an assistant professor of psychiatry at Harvard Medical School (14).

So basically, you have an inflammatory “army” and you have an “anti-inflammatory” army. You need to keep those armies in tip-top shape and “fund” them with the right foods and fats. And like siblings in a family, they need to be treated fairly and evenly. What you don’t want to do is to lavish plenty of funds on one army and neglect the other. But that is exactly what we do when we over-consume omega-6 and under-consume omega-3. Because we eat about 16-20 times as much omega-6 than we do omega-3, we’re essentially giving our pro-inflammatory army about 16 to 20 times as much fuel (resources) as we’re giving to our anti-inflammatory army (15).

No wonder there is an epidemic of inflammation in this country and that inflammation accompanies, causes, or is the result of every single chronic disease you can name.

Why the Imbalance? All those “healthy vegetable oils” we’ve been taught to consume instead of more traditional fats (butter, eggs, meat, milk) are turning out to be the biggest sources of omega-6 in our diet, en they’re in everything—certainly every form of baked goods and processed foods you can think of. Manufacturers even proudly advertise on the label that their products are made with soy oil or canola oil, both genetically modified seed oils with high omega-6 content and not much else to recommend them. In fact, I challenge you to find a single grocery store item that comes in a box that does not contain either soy, canola, corn, safflower or what’s generically called “vegetable oil.”

So besides all the wonderful things omega-3s do on their own, their very consumption helps to correct the terribly unhealthy ratio of omega 6:omega 3 in our diet. According to extensive international research, the ideal dietary ratio should be between 1:1 and 4:1, no more. Due to the consumption of processed food and the use of “vegetable oils” in our kitchens, we currently consume a ratio of omega 6 to omega 3 of between 16:1 and 25:1 (16).

Again—this is not to say omega-6 is bad, just that we get too much of it, en that we’re consuming the worst kind (highly processed, GMO cooking oils). Adding fish oil supplements to your routine and reducing the amount of processed food and vegetable oil you eat on a daily basis, would go a long way towards correcting the silent pandemic of inflammation which harms us in so many different ways.

All Fish Oil Is Not Alike

When it comes to fish oil, sourcing is important. Always buy from a trusted source that independently verifies their fish oil is free from mercury and other toxins (Barlean’s has been doing this for decades). Fish oil also comes in a variety of forms, from gels to pure oil to the newer (and very tasty) emulsified forms such as Barlean’s Seriously Delicious Omegas. Research shows that the emulsified form of fish oil is as or even more absorbable than the oil form (17), and it’s probably the easiest way on the planet to get kids to take fish oil. I personally haven’t met a kid or an adult who could resist the Key Lime Pie version!

Most of the major health organizations recommend a minimum daily requirement of about ½ gram of omega-3 a day, but I personally believe that’s far too little for optimal health. Most of my functional nutritionist colleagues themselves take (and recommend to their families and clients) much higher doses, typically 2 or even 3 grams a day of combined EPA-DHA. It’s way easier to get that amount from straight fish oil than it is from capsules, and it’s easier still when it comes in a delicious, emulsified form.


Omega-3 Revisited: The Most Important Benefit You’ve Never Heard Of

Fish oil is the one supplement I recommend without hesitation to just about anyone. Hoekom? Two reasons: One, the benefits of the two omega-3 fatty acids found in fish oil—EPA and DHA—are wide-reaching and well-documented, supported by thousands of studies done over four decades. There’s no longer any controversy over the fact that both these fatty acids are incredibly important for human health—and fish (and/or fish oil) is the best way to get them in your diet (1-8).

Which brings us to the second reason I always recommend fish oil for their omega-3 fats, which is this: Byna no one gets enough of them from diet alone (9,10).

Dit is veral true when you eat processed food.

A Critically Important (But Little Known) Benefit of Fish Oil

One of the most belangrik benefits of fish oil supplements is rarely mentioned in the popular press: the ability of fish oil to neutralize the potential damage that can be caused by consuming too much omega-6.

In fact, the problem of not consuming enough omega-3 is made significantly worse by the fact that almost almal is consuming way ook many of the fats known as omega-6s (11,12). And that’s probably true for you as well, even if you don’t know it. (More on that in a minute.)

Omega-3s, Omega-6s, and Inflammation

Both omega-6 and omega-3 are part of the polyunsaturated family of fats, which are generally thought to be good. Both omega-6 and omega-3 are considered essential fats because the body can’t maak them, so it’s essential dat jy eet hulle. But like many things in the body—sodium and potassium, for example—they have to be in balance, like a seesaw in equilibrium, or a perfectly balanced “scale of justice.” In fact, the balance between omega-6 and omega-3 in the human diet is the subject of a ton of research precisely because it predicts so much about health outcomes (13).

While both omega-6 and omega-3 are essential, they have very different functions. Omega-6s are considered “pro-inflammatory,” meaning the body uses them to create inflammatory biochemicals, while omega-3s serve the opposite purpose, meaning the body uses them to make anti-inflammatory chemicals. It may surprise you to find that you need beide inflammatory and anti-inflammatory compounds in your body, but you do, and here’s why:

Inflammatory chemicals released by immune system cells are part of your immune system’s first responder team. Think about it—you get a splinter in your finger and the area gets swollen. White blood cells rapidly travel to the site of the injury and surround the wound to make sure no dangerous microbes cause an infection. Your skin may get red and ugly for a minute, but it’s all part of the healing process, just like having a temperature when you’re sick. Without the ability of the immune system to respond with its inflammatory army, we’d all be toast.

Omega-6 fatty acids produce strongly inflammatory or ‘reactive’ eicosanoids while omega-3 fatty acids produce less inflammatory or even anti-inflammatory eicosanoids,” writes Andrew Stoller, M.D., in his book, The Omega-3 Connection, written when he was an assistant professor of psychiatry at Harvard Medical School (14).

So basically, you have an inflammatory “army” and you have an “anti-inflammatory” army. You need to keep those armies in tip-top shape and “fund” them with the right foods and fats. And like siblings in a family, they need to be treated fairly and evenly. What you don’t want to do is to lavish plenty of funds on one army and neglect the other. But that is exactly what we do when we over-consume omega-6 and under-consume omega-3. Because we eat about 16-20 times as much omega-6 than we do omega-3, we’re essentially giving our pro-inflammatory army about 16 to 20 times as much fuel (resources) as we’re giving to our anti-inflammatory army (15).

No wonder there is an epidemic of inflammation in this country and that inflammation accompanies, causes, or is the result of every single chronic disease you can name.

Why the Imbalance? All those “healthy vegetable oils” we’ve been taught to consume instead of more traditional fats (butter, eggs, meat, milk) are turning out to be the biggest sources of omega-6 in our diet, en they’re in everything—certainly every form of baked goods and processed foods you can think of. Manufacturers even proudly advertise on the label that their products are made with soy oil or canola oil, both genetically modified seed oils with high omega-6 content and not much else to recommend them. In fact, I challenge you to find a single grocery store item that comes in a box that does not contain either soy, canola, corn, safflower or what’s generically called “vegetable oil.”

So besides all the wonderful things omega-3s do on their own, their very consumption helps to correct the terribly unhealthy ratio of omega 6:omega 3 in our diet. According to extensive international research, the ideal dietary ratio should be between 1:1 and 4:1, no more. Due to the consumption of processed food and the use of “vegetable oils” in our kitchens, we currently consume a ratio of omega 6 to omega 3 of between 16:1 and 25:1 (16).

Again—this is not to say omega-6 is bad, just that we get too much of it, en that we’re consuming the worst kind (highly processed, GMO cooking oils). Adding fish oil supplements to your routine and reducing the amount of processed food and vegetable oil you eat on a daily basis, would go a long way towards correcting the silent pandemic of inflammation which harms us in so many different ways.

All Fish Oil Is Not Alike

When it comes to fish oil, sourcing is important. Always buy from a trusted source that independently verifies their fish oil is free from mercury and other toxins (Barlean’s has been doing this for decades). Fish oil also comes in a variety of forms, from gels to pure oil to the newer (and very tasty) emulsified forms such as Barlean’s Seriously Delicious Omegas. Research shows that the emulsified form of fish oil is as or even more absorbable than the oil form (17), and it’s probably the easiest way on the planet to get kids to take fish oil. I personally haven’t met a kid or an adult who could resist the Key Lime Pie version!

Most of the major health organizations recommend a minimum daily requirement of about ½ gram of omega-3 a day, but I personally believe that’s far too little for optimal health. Most of my functional nutritionist colleagues themselves take (and recommend to their families and clients) much higher doses, typically 2 or even 3 grams a day of combined EPA-DHA. It’s way easier to get that amount from straight fish oil than it is from capsules, and it’s easier still when it comes in a delicious, emulsified form.


Omega-3 Revisited: The Most Important Benefit You’ve Never Heard Of

Fish oil is the one supplement I recommend without hesitation to just about anyone. Hoekom? Two reasons: One, the benefits of the two omega-3 fatty acids found in fish oil—EPA and DHA—are wide-reaching and well-documented, supported by thousands of studies done over four decades. There’s no longer any controversy over the fact that both these fatty acids are incredibly important for human health—and fish (and/or fish oil) is the best way to get them in your diet (1-8).

Which brings us to the second reason I always recommend fish oil for their omega-3 fats, which is this: Byna no one gets enough of them from diet alone (9,10).

Dit is veral true when you eat processed food.

A Critically Important (But Little Known) Benefit of Fish Oil

One of the most belangrik benefits of fish oil supplements is rarely mentioned in the popular press: the ability of fish oil to neutralize the potential damage that can be caused by consuming too much omega-6.

In fact, the problem of not consuming enough omega-3 is made significantly worse by the fact that almost almal is consuming way ook many of the fats known as omega-6s (11,12). And that’s probably true for you as well, even if you don’t know it. (More on that in a minute.)

Omega-3s, Omega-6s, and Inflammation

Both omega-6 and omega-3 are part of the polyunsaturated family of fats, which are generally thought to be good. Both omega-6 and omega-3 are considered essential fats because the body can’t maak them, so it’s essential dat jy eet hulle. But like many things in the body—sodium and potassium, for example—they have to be in balance, like a seesaw in equilibrium, or a perfectly balanced “scale of justice.” In fact, the balance between omega-6 and omega-3 in the human diet is the subject of a ton of research precisely because it predicts so much about health outcomes (13).

While both omega-6 and omega-3 are essential, they have very different functions. Omega-6s are considered “pro-inflammatory,” meaning the body uses them to create inflammatory biochemicals, while omega-3s serve the opposite purpose, meaning the body uses them to make anti-inflammatory chemicals. It may surprise you to find that you need beide inflammatory and anti-inflammatory compounds in your body, but you do, and here’s why:

Inflammatory chemicals released by immune system cells are part of your immune system’s first responder team. Think about it—you get a splinter in your finger and the area gets swollen. White blood cells rapidly travel to the site of the injury and surround the wound to make sure no dangerous microbes cause an infection. Your skin may get red and ugly for a minute, but it’s all part of the healing process, just like having a temperature when you’re sick. Without the ability of the immune system to respond with its inflammatory army, we’d all be toast.

Omega-6 fatty acids produce strongly inflammatory or ‘reactive’ eicosanoids while omega-3 fatty acids produce less inflammatory or even anti-inflammatory eicosanoids,” writes Andrew Stoller, M.D., in his book, The Omega-3 Connection, written when he was an assistant professor of psychiatry at Harvard Medical School (14).

So basically, you have an inflammatory “army” and you have an “anti-inflammatory” army. You need to keep those armies in tip-top shape and “fund” them with the right foods and fats. And like siblings in a family, they need to be treated fairly and evenly. What you don’t want to do is to lavish plenty of funds on one army and neglect the other. But that is exactly what we do when we over-consume omega-6 and under-consume omega-3. Because we eat about 16-20 times as much omega-6 than we do omega-3, we’re essentially giving our pro-inflammatory army about 16 to 20 times as much fuel (resources) as we’re giving to our anti-inflammatory army (15).

No wonder there is an epidemic of inflammation in this country and that inflammation accompanies, causes, or is the result of every single chronic disease you can name.

Why the Imbalance? All those “healthy vegetable oils” we’ve been taught to consume instead of more traditional fats (butter, eggs, meat, milk) are turning out to be the biggest sources of omega-6 in our diet, en they’re in everything—certainly every form of baked goods and processed foods you can think of. Manufacturers even proudly advertise on the label that their products are made with soy oil or canola oil, both genetically modified seed oils with high omega-6 content and not much else to recommend them. In fact, I challenge you to find a single grocery store item that comes in a box that does not contain either soy, canola, corn, safflower or what’s generically called “vegetable oil.”

So besides all the wonderful things omega-3s do on their own, their very consumption helps to correct the terribly unhealthy ratio of omega 6:omega 3 in our diet. According to extensive international research, the ideal dietary ratio should be between 1:1 and 4:1, no more. Due to the consumption of processed food and the use of “vegetable oils” in our kitchens, we currently consume a ratio of omega 6 to omega 3 of between 16:1 and 25:1 (16).

Again—this is not to say omega-6 is bad, just that we get too much of it, en that we’re consuming the worst kind (highly processed, GMO cooking oils). Adding fish oil supplements to your routine and reducing the amount of processed food and vegetable oil you eat on a daily basis, would go a long way towards correcting the silent pandemic of inflammation which harms us in so many different ways.

All Fish Oil Is Not Alike

When it comes to fish oil, sourcing is important. Always buy from a trusted source that independently verifies their fish oil is free from mercury and other toxins (Barlean’s has been doing this for decades). Fish oil also comes in a variety of forms, from gels to pure oil to the newer (and very tasty) emulsified forms such as Barlean’s Seriously Delicious Omegas. Research shows that the emulsified form of fish oil is as or even more absorbable than the oil form (17), and it’s probably the easiest way on the planet to get kids to take fish oil. I personally haven’t met a kid or an adult who could resist the Key Lime Pie version!

Most of the major health organizations recommend a minimum daily requirement of about ½ gram of omega-3 a day, but I personally believe that’s far too little for optimal health. Most of my functional nutritionist colleagues themselves take (and recommend to their families and clients) much higher doses, typically 2 or even 3 grams a day of combined EPA-DHA. It’s way easier to get that amount from straight fish oil than it is from capsules, and it’s easier still when it comes in a delicious, emulsified form.


Omega-3 Revisited: The Most Important Benefit You’ve Never Heard Of

Fish oil is the one supplement I recommend without hesitation to just about anyone. Hoekom? Two reasons: One, the benefits of the two omega-3 fatty acids found in fish oil—EPA and DHA—are wide-reaching and well-documented, supported by thousands of studies done over four decades. There’s no longer any controversy over the fact that both these fatty acids are incredibly important for human health—and fish (and/or fish oil) is the best way to get them in your diet (1-8).

Which brings us to the second reason I always recommend fish oil for their omega-3 fats, which is this: Byna no one gets enough of them from diet alone (9,10).

Dit is veral true when you eat processed food.

A Critically Important (But Little Known) Benefit of Fish Oil

One of the most belangrik benefits of fish oil supplements is rarely mentioned in the popular press: the ability of fish oil to neutralize the potential damage that can be caused by consuming too much omega-6.

In fact, the problem of not consuming enough omega-3 is made significantly worse by the fact that almost almal is consuming way ook many of the fats known as omega-6s (11,12). And that’s probably true for you as well, even if you don’t know it. (More on that in a minute.)

Omega-3s, Omega-6s, and Inflammation

Both omega-6 and omega-3 are part of the polyunsaturated family of fats, which are generally thought to be good. Both omega-6 and omega-3 are considered essential fats because the body can’t maak them, so it’s essential dat jy eet hulle. But like many things in the body—sodium and potassium, for example—they have to be in balance, like a seesaw in equilibrium, or a perfectly balanced “scale of justice.” In fact, the balance between omega-6 and omega-3 in the human diet is the subject of a ton of research precisely because it predicts so much about health outcomes (13).

While both omega-6 and omega-3 are essential, they have very different functions. Omega-6s are considered “pro-inflammatory,” meaning the body uses them to create inflammatory biochemicals, while omega-3s serve the opposite purpose, meaning the body uses them to make anti-inflammatory chemicals. It may surprise you to find that you need beide inflammatory and anti-inflammatory compounds in your body, but you do, and here’s why:

Inflammatory chemicals released by immune system cells are part of your immune system’s first responder team. Think about it—you get a splinter in your finger and the area gets swollen. White blood cells rapidly travel to the site of the injury and surround the wound to make sure no dangerous microbes cause an infection. Your skin may get red and ugly for a minute, but it’s all part of the healing process, just like having a temperature when you’re sick. Without the ability of the immune system to respond with its inflammatory army, we’d all be toast.

Omega-6 fatty acids produce strongly inflammatory or ‘reactive’ eicosanoids while omega-3 fatty acids produce less inflammatory or even anti-inflammatory eicosanoids,” writes Andrew Stoller, M.D., in his book, The Omega-3 Connection, written when he was an assistant professor of psychiatry at Harvard Medical School (14).

So basically, you have an inflammatory “army” and you have an “anti-inflammatory” army. You need to keep those armies in tip-top shape and “fund” them with the right foods and fats. And like siblings in a family, they need to be treated fairly and evenly. What you don’t want to do is to lavish plenty of funds on one army and neglect the other. But that is exactly what we do when we over-consume omega-6 and under-consume omega-3. Because we eat about 16-20 times as much omega-6 than we do omega-3, we’re essentially giving our pro-inflammatory army about 16 to 20 times as much fuel (resources) as we’re giving to our anti-inflammatory army (15).

No wonder there is an epidemic of inflammation in this country and that inflammation accompanies, causes, or is the result of every single chronic disease you can name.

Why the Imbalance? All those “healthy vegetable oils” we’ve been taught to consume instead of more traditional fats (butter, eggs, meat, milk) are turning out to be the biggest sources of omega-6 in our diet, en they’re in everything—certainly every form of baked goods and processed foods you can think of. Manufacturers even proudly advertise on the label that their products are made with soy oil or canola oil, both genetically modified seed oils with high omega-6 content and not much else to recommend them. In fact, I challenge you to find a single grocery store item that comes in a box that does not contain either soy, canola, corn, safflower or what’s generically called “vegetable oil.”

So besides all the wonderful things omega-3s do on their own, their very consumption helps to correct the terribly unhealthy ratio of omega 6:omega 3 in our diet. According to extensive international research, the ideal dietary ratio should be between 1:1 and 4:1, no more. Due to the consumption of processed food and the use of “vegetable oils” in our kitchens, we currently consume a ratio of omega 6 to omega 3 of between 16:1 and 25:1 (16).

Again—this is not to say omega-6 is bad, just that we get too much of it, en that we’re consuming the worst kind (highly processed, GMO cooking oils). Adding fish oil supplements to your routine and reducing the amount of processed food and vegetable oil you eat on a daily basis, would go a long way towards correcting the silent pandemic of inflammation which harms us in so many different ways.

All Fish Oil Is Not Alike

When it comes to fish oil, sourcing is important. Always buy from a trusted source that independently verifies their fish oil is free from mercury and other toxins (Barlean’s has been doing this for decades). Fish oil also comes in a variety of forms, from gels to pure oil to the newer (and very tasty) emulsified forms such as Barlean’s Seriously Delicious Omegas. Research shows that the emulsified form of fish oil is as or even more absorbable than the oil form (17), and it’s probably the easiest way on the planet to get kids to take fish oil. I personally haven’t met a kid or an adult who could resist the Key Lime Pie version!

Most of the major health organizations recommend a minimum daily requirement of about ½ gram of omega-3 a day, but I personally believe that’s far too little for optimal health. Most of my functional nutritionist colleagues themselves take (and recommend to their families and clients) much higher doses, typically 2 or even 3 grams a day of combined EPA-DHA. It’s way easier to get that amount from straight fish oil than it is from capsules, and it’s easier still when it comes in a delicious, emulsified form.


Omega-3 Revisited: The Most Important Benefit You’ve Never Heard Of

Fish oil is the one supplement I recommend without hesitation to just about anyone. Hoekom? Two reasons: One, the benefits of the two omega-3 fatty acids found in fish oil—EPA and DHA—are wide-reaching and well-documented, supported by thousands of studies done over four decades. There’s no longer any controversy over the fact that both these fatty acids are incredibly important for human health—and fish (and/or fish oil) is the best way to get them in your diet (1-8).

Which brings us to the second reason I always recommend fish oil for their omega-3 fats, which is this: Byna no one gets enough of them from diet alone (9,10).

Dit is veral true when you eat processed food.

A Critically Important (But Little Known) Benefit of Fish Oil

One of the most belangrik benefits of fish oil supplements is rarely mentioned in the popular press: the ability of fish oil to neutralize the potential damage that can be caused by consuming too much omega-6.

In fact, the problem of not consuming enough omega-3 is made significantly worse by the fact that almost almal is consuming way ook many of the fats known as omega-6s (11,12). And that’s probably true for you as well, even if you don’t know it. (More on that in a minute.)

Omega-3s, Omega-6s, and Inflammation

Both omega-6 and omega-3 are part of the polyunsaturated family of fats, which are generally thought to be good. Both omega-6 and omega-3 are considered essential fats because the body can’t maak them, so it’s essential dat jy eet hulle. But like many things in the body—sodium and potassium, for example—they have to be in balance, like a seesaw in equilibrium, or a perfectly balanced “scale of justice.” In fact, the balance between omega-6 and omega-3 in the human diet is the subject of a ton of research precisely because it predicts so much about health outcomes (13).

While both omega-6 and omega-3 are essential, they have very different functions. Omega-6s are considered “pro-inflammatory,” meaning the body uses them to create inflammatory biochemicals, while omega-3s serve the opposite purpose, meaning the body uses them to make anti-inflammatory chemicals. It may surprise you to find that you need beide inflammatory and anti-inflammatory compounds in your body, but you do, and here’s why:

Inflammatory chemicals released by immune system cells are part of your immune system’s first responder team. Think about it—you get a splinter in your finger and the area gets swollen. White blood cells rapidly travel to the site of the injury and surround the wound to make sure no dangerous microbes cause an infection. Your skin may get red and ugly for a minute, but it’s all part of the healing process, just like having a temperature when you’re sick. Without the ability of the immune system to respond with its inflammatory army, we’d all be toast.

Omega-6 fatty acids produce strongly inflammatory or ‘reactive’ eicosanoids while omega-3 fatty acids produce less inflammatory or even anti-inflammatory eicosanoids,” writes Andrew Stoller, M.D., in his book, The Omega-3 Connection, written when he was an assistant professor of psychiatry at Harvard Medical School (14).

So basically, you have an inflammatory “army” and you have an “anti-inflammatory” army. You need to keep those armies in tip-top shape and “fund” them with the right foods and fats. And like siblings in a family, they need to be treated fairly and evenly. What you don’t want to do is to lavish plenty of funds on one army and neglect the other. But that is exactly what we do when we over-consume omega-6 and under-consume omega-3. Because we eat about 16-20 times as much omega-6 than we do omega-3, we’re essentially giving our pro-inflammatory army about 16 to 20 times as much fuel (resources) as we’re giving to our anti-inflammatory army (15).

No wonder there is an epidemic of inflammation in this country and that inflammation accompanies, causes, or is the result of every single chronic disease you can name.

Why the Imbalance? All those “healthy vegetable oils” we’ve been taught to consume instead of more traditional fats (butter, eggs, meat, milk) are turning out to be the biggest sources of omega-6 in our diet, en they’re in everything—certainly every form of baked goods and processed foods you can think of. Manufacturers even proudly advertise on the label that their products are made with soy oil or canola oil, both genetically modified seed oils with high omega-6 content and not much else to recommend them. In fact, I challenge you to find a single grocery store item that comes in a box that does not contain either soy, canola, corn, safflower or what’s generically called “vegetable oil.”

So besides all the wonderful things omega-3s do on their own, their very consumption helps to correct the terribly unhealthy ratio of omega 6:omega 3 in our diet. According to extensive international research, the ideal dietary ratio should be between 1:1 and 4:1, no more. Due to the consumption of processed food and the use of “vegetable oils” in our kitchens, we currently consume a ratio of omega 6 to omega 3 of between 16:1 and 25:1 (16).

Again—this is not to say omega-6 is bad, just that we get too much of it, en that we’re consuming the worst kind (highly processed, GMO cooking oils). Adding fish oil supplements to your routine and reducing the amount of processed food and vegetable oil you eat on a daily basis, would go a long way towards correcting the silent pandemic of inflammation which harms us in so many different ways.

All Fish Oil Is Not Alike

When it comes to fish oil, sourcing is important. Always buy from a trusted source that independently verifies their fish oil is free from mercury and other toxins (Barlean’s has been doing this for decades). Fish oil also comes in a variety of forms, from gels to pure oil to the newer (and very tasty) emulsified forms such as Barlean’s Seriously Delicious Omegas. Research shows that the emulsified form of fish oil is as or even more absorbable than the oil form (17), and it’s probably the easiest way on the planet to get kids to take fish oil. I personally haven’t met a kid or an adult who could resist the Key Lime Pie version!

Most of the major health organizations recommend a minimum daily requirement of about ½ gram of omega-3 a day, but I personally believe that’s far too little for optimal health. Most of my functional nutritionist colleagues themselves take (and recommend to their families and clients) much higher doses, typically 2 or even 3 grams a day of combined EPA-DHA. It’s way easier to get that amount from straight fish oil than it is from capsules, and it’s easier still when it comes in a delicious, emulsified form.


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