Power Foods For Your Heart
To follow a balanced, heart-healthy diet, you want to eat veggies, fruit, fish, soy,
grains, legumes,
nuts and seeds on a regular basis. But some foods have more heart-healthy
disease-fighting nutrients than others
Omega-3 fatty acids are incredibly important.
They have many powerful health benefits for your body and
brain.
In fact, few nutrients have been studied as thoroughly as
omega-3 fatty acids.
Here are 17 health benefits of omega-3 fatty acids that are
supported by science.
1. Omega-3s Can Fight Depression and Anxiety
Depression is one of the most common mental disorders in the
world.
Symptoms include sadness, lethargy and a general loss of
interest in life
Anxiety, also a common disorder, is characterized by constant
worry and nervousness.
Interestingly, studies indicate that people who consume
omega-3s regularly are less likely to be depressed
2. Omega-3s Can Improve Eye Health
DHA, a type of omega-3, is a
major structural component of the retina of your eye
When you don't get enough DHA, vision problems may arise Interestingly,
getting enough omega-3 is linked to a reduced risk of macular degeneration, one
of the world's leading causes of permanent eye damage and blindness.
3. Omega-3s Can Promote Brain Health During Pregnancy and Early Life
Omega-3s are crucial for brain growth and development in
infants.
DHA accounts for 40% of the polyunsaturated fatty acids in
your brain and 60% in the retina of your eye.
Therefore, it's no surprise that infants fed a DHA-fortified
formula have better eyesight than infants fed a formula without it.
Getting enough omega-3s during pregnancy is associated with numerous benefits for your child.
4. Omega-3s Can Improve Risk Factors for Heart Disease
Heart attacks and strokes are the world's leading causes of
death.
Decades ago, researchers observed that fish-eating
communities had very low rates of these diseases. This was later linked to
omega-3 consumption. Since then, omega-3 fatty acids have been tied to numerous
benefits for heart health.
Omega-3s Can Improve Mental Disorders
Low omega-3 levels have been reported in people with
psychiatric disorders.
Studies suggest that omega-3 supplements can reduce the
frequency of mood swings and relapses in people with both schizophrenia and
bipolar disorder.
Supplementing with omega-3 fatty acids may also decrease
violent behavior
Omega-3s May Help Prevent Cancer
Cancer is one of the leading causes of death in
the Western world, and omega-3 fatty acids have long been claimed to reduce the
risk of certain cancers.
Interestingly, studies show that people who consume the most
omega-3s have up to a 55% lower risk of colon cancer.
Additionally, omega-3 consumption is linked to a reduced risk
of prostate cancer in men and breast cancer in women. However, not all studies
give the same results
Omega-3s Can Reduce Fat in Your Liver
Non-alcoholic fatty liver disease
(NAFLD) is more common than you think.
It has increased with the obesity epidemic to become the most
common cause of chronic liver disease in the Western world.
However, supplementing with omega-3 fatty acids effectively
reduces liver fat and inflammation in people with NAFLD
Omega-3s May Improve Bone and Joint Health
Osteoporosis and arthritis are two common disorders that affect
your skeletal system.
Studies indicate that omega-3s can improve bone strength by boosting the amount of calcium
in your bones, which should lead to a reduced risk of osteoporosis.
Omega-3s may also treat arthritis. Patients taking omega-3
supplements have reported reduced joint pain and increased grip strength.
Omega-3s Can Alleviate Menstrual Pain
Menstrual pain occurs in your lower abdomen and pelvis and
often radiates to your lower back and thighs.
It can significantly affect your quality of life.
However, studies repeatedly prove that women who consume the
most omega-3s have milder menstrual pain.
One study even determined that an omega-3 supplement was more
effective than ibuprofen in treating severe pain during menstruation.
Omega-3 Fats Are Good For Your Skin
DHA is a structural component of your skin. It is responsible
for the health of cell membranes, which make up a large part of your skin.
A healthy cell membrane results in soft, moist, supple and
wrinkle-free skin.
EPA also benefits your skin in several ways, including :
Managing oil
production and hydration of your skin.
Preventing
hyperkeratinization of hair follicles, which appears as the little red bumps
often seen on upper arms.
Reducing
premature aging of your skin.
Reducing the
risk of acne.
Omega-3s can also protect your skin from sun damage. EPA
helps block the release of substances that eat away at the collagen in
your skin after sun exposure.
Vegetables
Vegetables are important part of healthy eating and provide
a source of many nutrients, including potassium, fiber, folate (folic acid) and
vitamins A, E and C. Options like broccoli, spinach, tomatoes and garlic provide
additional benefits, making them a superfood!
Potassium may help to maintain healthy blood pressure.
Dietary fiber from vegetables helps reduce blood cholesterol levels and may
lower risk of heart disease.
Nuts and Seeds
Nuts and seeds are a heart-healthy snack. Almonds, in
particular, have been proven to lower
cholesterol. In addition to being a good source of fiber and fats,
nuts can also be a good source of protein.
The current Daily Value for protein is 50 grams per
day. One ounce of nuts or seeds is typically equivalent to a handful, or
2-3 tablespoons. Most nuts provide between 8-18% DV of protein per 1oz handful.
High protein nuts and seeds include hemp seeds, pumpkin
seeds, peanuts, almonds, pistachios, sunflower seeds, flax seeds, sesame seeds,
chia seeds, cashews, and more. Below is a list of 16 nuts and seeds high in
protein, for more, see the extended list of
less common nuts and seeds high in protein.
Berries
Berries are among the healthiest foods you can eat.
They’re delicious, nutritious, and provide a number of impressive
health benefits.
Here are 11 good reasons to include berries in your diet
May help improve blood sugar and
insulin response
Berries may improve your blood sugar and insulin levels.
Test-tube and human studies suggest that they may protect
your cells from high blood sugar levels, help increase insulin sensitivity, and reduce blood sugar and insulin response to
high-carb meal.
High in fiber
Berries are a good source of fiber, including soluble fiber. Studies show that
consuming soluble fiber slows down the movement of food through your digestive
tract, leading to reduced hunger and increased feelings of fullness.
This may decrease your calorie intake and make weight management easier
What's more, fiber helps reduce the number of calories you
absorb from mixed meals. One study found that doubling your fiber intake could
make you absorb up to 130 fewer calories per day
In addition, the high fiber content of berries means that
they’re low in digestible or net carbs, which are calculated by subtracting
fiber from total carbs
May help lower cholesterol levels
Berries are a heart-healthy food.
Black raspberries and strawberries have been shown to help lower cholesterol in people who are obese
or have metabolic syndrome.
In an 8-week study, adults with metabolic syndrome who
consumed a beverage made from freeze-dried strawberries daily experienced an 11%
drop in LDL (bad) cholesterol.
What's more, berries may help prevent LDL cholesterol from
becoming oxidized or damaged, which is believed to be a major risk factor for
heart disease
May be good for your skin
Berries may help reduce skin wrinkling, as their antioxidants
help control free radicals, one of the leading causes of skin damage that
contributes to aging.
Though research is limited, ellagic acid appears responsible
for some of the skin-related benefits of berries.
Test-tube and animal studies suggest that this antioxidant
may protect skin by blocking the production of enzymes that break down collagen
in sun-damaged skin.
Collagen is a protein that is part of your
skin's structure. It allows your skin to stretch and remain firm. When collagen
is damaged, your skin may sag and develop wrinkles.
May help protect against cancer
Several antioxidants in berries, including anthocyanins,
ellagic acid, and resveratrol, may reduce cancer risk.
Specifically, animal and human studies suggest that berries
may protect against cancer of the esophagus, mouth, breast, and colon
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