Benefits of Fish Oil for Adults and Children

Fish oil is yielded from the cold water fish like mackerel, tuna, salmon, cod and many other fish. It has been recommended as part of a heart healthy diet for quite some time. Fish oil is a very effective nutrient as it contains two most important omega 3 fatty acids that can be absorbed easily. EPA and DHA are two most important fatty acids that have very crucial role in development of normal brain, proper functioning of nervous system and better eyesight. The EPA and DHA fatty acids derived from fish oil are considered to be the protective elements for the body as they are very effective to reduce the risk of developing arthritis. Among other fish oil benefit you can find:

Most of the recent searches regarding fish oil benefit to the heart diseases has proved the importance of omega 3 fatty acids in protection against the heart diseases. The recent study of American Dietetic Association revealed the factor that these acids are very effective to reduce the fatty deposits in arteries.

The consumption of fish oil reduces the chances of all forms of cancer including breast, colon and prostate. The fatty acids found in the fish oil is quite helpful to stop the development of cancerous mass from quite a healthy cell, it inhibits the unwanted growth of cell and causes apoptosis or death or cancer cells.

Fish oil has significance in preventing the pregnancy complication like premature delivery and low birth weight. The consumption of fish oil during pregnancy reduce allergy in the newborns, help in development of brain and reduce risk of post partum depression. It is better to take fish oil during the period of pregnancy.

Fish oil is very effective for the eyesight. It not only improves the eyesight but also decrease the dryness in the eyes. The fish oil helps to stop the eyesight decline with the increasing age.

Fish oil is very effective to prevent all types of depression including the schizophrenia, bipolar disorder, ADHD and anger caused depression.

It is also helpful in treatment of the Huntington’s disease. Fish oil is found effective in treatment of rheumatoid arthritis, inflammatory bowel disease, systemic lupus and other inflammatory conditions.

The recent scientific studies recognized the role of fish oil in weight regulation, it reduces craving caused by the fatty foods.

These are the most significant fish oil benefits. Fish oil not only reduces the risk of a number of incurable diseases but is also very helpful nutritional supplement. Eating fish is the basic way for the body to get enough fatty acids but if you want to get more, than try to get fish oil benefits directly from the fish oil that is extracted from the cold water fishes as its benefits are bigger and it is easer to digest.

In children, fish oil is also shown to helps improve:

Behavior
It was found that unruly children ingesting fish oil had improved behavior. Out of the 47 percent of children with "bad" behavior in the test group, only 4 percent remained unruly.

Concentration
The use of fish oil was shown to improve concentration in children. Within the study, many two-year-olds were able to speak in full sentences rather than just single words as before taking the fish oil.

Bonding
Interestingly, the use of fish oil in children improved bonding with their parents. Of course, this effect may be a side benefit for better behavior and concentration.

Accelerated Learning
In the scientific study, learning advanced a measurement of nine months in only a five-month period. This learning increase was primarily in expressive language and oral communication.

Dyslexia
Although it is not a cure, fish oil has been shown to improve dyslexia in children.

We are huge salmon fans around my house. Glad to see the health benefits for all of us!

- Shannan

Sources: Fish Oil Benefits, eHow

Vitamin D

As Karla mentioned in her post on Cold and Flu Season, vitamin D can play a role in preventing a more severe case of the seasonal flu. In addition sufficient levels of vitamin D are known to help prevent high blood pressure, certain cancers, osteoporosis, kidney disease, liver disease, multiple sclerosis and more.

Studies have shown that as many as 60% of us are deficient in vitamin D. Some common reasons for vitamin D deficiency are being overweight (vitamin D is fat soluable, it can be taken into fat cells and stored, thus making it potentially less available in our body's metabolism.), being dark skinned (it takes more sunlight for your body to absorb the vitamin D) or simply due to your geographic area (you simply are not exposed to as much sun).

Sun is the best source of vitamin D. In the U.S. if you live north of Texas you are probably not getting sufficient amounts of sunlight starting in the Fall. Light skinned individuals require 10 - 15 minutes of sunlight 2-3 times per week when the shadow you cast is shorter than you. In other words, the sun is high in the sky. Dark skinned individuals require one hour.

Fish such as salmon, shrimp and cod are a excellent to very good sources of vitamin D. If you are not likely to eat the amount of fish required to maintain a good vitamin D level, you may supplement with cod liver oil.

Dairy products are often fortified with plant based vitamin D. These can be good sources of vitamin D, but are not as good for humans as the animal version.

Eggs are another good source of vitamin D.

The only way to really know your vitamin D levels is to be tested. Your doctor can then interpret your vitamin D level and recommend dietary changes or supplements if necessary.

- Shannan

Chlorine the Cleansing Mineral

No today's post isn't about whether or not to swim in a chlorinated pool. It's not even about whether or not to use chlorine bleach as a home cleaning product. Organic chlorine is a mineral that our bodies need to function properly and oddly enough much like it's evil twin inorganic chlorine, it serves a cleansing function in the body.

Functions of Chlorine: In the body, chlorine is known as the great "cleanser" as it expels waste matter, helps to clean the blood, and keeps the joints and tendons supple.

• Organic sodium chloride (not table salt) reduces acidity and enhances circulation by regulating how much water is taken into the blood stream. It regulates the concentration of your blood.


• Increases osmosis - the ability of nutrients to get in cells and waste to get out.


• Important for efficient digestion. Chloride is a large component of hydrochloric acid which your stomach uses in digestion.
  
• Decreases nerve pain (analgesics). Chlorine will actually reduce excess conduction of nerve messages reducing pain symptoms. This mineral could have something to do with "pain tolerance".


• Most concentrated in blood, lymph and pancreatic fluids


• Fights germs and bacteria


• Combats odors


• Removes impurities

Signs of Chlorine Deficiency

• Depression, irritability, gloom, and poor outlook on life;


• Sensation of head pressure and weight


• Glandular swelling


• Excess mucous formation
  
• Inflammation and pain


• Restlessness and anxiety


• Difficulty concentrating


• Sluggish liver


• Poor appetite and metabolism


• Painful urination


• Muscular spasms and cramps
  

Best chlorine sources: Fish, raw goat milk, asparagus, avocados, bananas, beans, beets, blackberries, brazilnuts, brussel sprouts, cabbage (red, common, savoy), carrots, cauliflower, celery, cheeses (Danish bleu, Italian, Roquefort, Swiss), chicory, chickpeas, chives, coconut, corn, cucumbers, dandelion greens, dates, dock (sorrel), eggplant, endive, figs, filberts, guava, horseradish (raw), kale, kelp, kohlrabi, lean meat, leeks, lentils, lettuce (leaf and sea), mangoes, oats, onions, parsnips, peaches, peas, pineapple, potatoes with skins, radishes, raisins, red raspberries, rutabaga, sauerkraut, spinach, strawberries, sunflower seeds, sweet potatoes, tomatoes, turnips, watercress, watermelon, and white beans.

As always there are so many great whole food ways to supplement our bodies with the minerals it needs. Try a few new foods from the list and enjoy!

Karla

Spirulina

Well readers, I think I've sunk to a whole new level! I have been adding pond scum to my smoothies! :) I've been hearing about spirulina from various sources and I finally broke down and bought some with my last coop Frontier order. I've spent this week researching it and putting it in my smoothies and I have to say that I am really impressed! Here is a little bit of what I learned.

What is Spirulina?

Spirulina is a microalgae that thrives in hot, sunny climates and in alkaline waters around the world. It is a blue-green algae and when I say blue-green - it's like something from outer space. My smoothies have glowed this week! It is somewhat of an unusual specimen because it is considered somewhat above plants as it doesn't have the hard cellulose membranes characteristic of plant cells or a well–defined nucleus

History of Spirulina

Interestingly, spirulina has been used as a food source/supplement for centuries. It is believed that the Aztecs harvested it around the 16th century and made it into cakes which they called Tecuitlatl. Literally translated this meand stone's excrement. Very nice! I assume or at least hope this is because it is an algae and it probably accumultated on rocks in the lake where it was harvested! Spirulina may have an even longer history in Chad, dating as far back as the 9th century and is still in use today. They make it into

dried cakes called Dihé, which are used to make broths for meals, and also sold in markets.

Nutrients: Spirulina's nutrient content amazes me. One tablespoon of this can serve as a tremendous nutritional supplement.

• Protein: Spirulina has 20 times as much protein as soybeans growing on an equal-sized area of land. It is a complete protein, containing all essential amino acids, though with reduced amounts of methionine, cysteine, and lysine when compared to the proteins of meat, eggs, and milk. It is, however, superiour to typical plant protein, such as that from legumes. Spirulina is 65-71% complete protein. In comparison, beef is only 22% protein.


• Essential Fatty Acids: Spirulina contains a nice array of EFA's which are so important for overall health. It has Gamma-linolenic acid (GLA), alpha-linolenic acid (ALA), linoleic (LA), and arachidonic acids. (AA), Stearidonic acid (SDA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).


• Vitamins: Spirulina also contains a nice array of vitamins, especially B vitamins. They include B1 (thiamine), B2 (riboflavin), B3 (nicotinamide), B6 (pyridoxine), B9 (folic acid), B12 (cobalamin), vitamin C, vitamin D, and vitamin E. A teaspoon of spirulina contains 2.5 times the RDA of vitamin B12 and contains over twice the amount of this vitamin found in an equivalent serving of liver.
• Minerals: Spirulina is a rich source of potassim and also contains calcium, chromium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium and zinc.
• Chlorophyll
• Phycocyanin: This is a blue pigment that is found only in blue-green algae that has increased the survival rate of mice with liver cancer in laboratory experiments.

Natural Healing

• Aids in protecting the immune system. There is some evidence that spirulina increases production of antibodies, cytokines (infection fighting proteins), and other cells that improve immunity and help ward off infection and chronic illnesses such as cancer.


• Helps the body absorb minerals


• Spirulina is great during a fast as it supplies nutrients in a naturally digestible form that are needed to cleanse and heal while curbing the appetite.


• Beneficial for those with hypoglycemia between meals because of its high protein content. It actually helps the liver and pancreas to regulate blood carbohydrate levels. There is emerging evidence that it may also help those with type 2 diabetes by reducing fasting blood sugar in as little as two months of use.


• A study using animals showed that Spirulina helps prevent heart damage caused by chemotherapy using Doxorubicin without interfering with its anti-tumor activity.
  In another study participants exhibited significant changes in cholesterol and blood pressure including lowered total cholesterol; increased HDL cholesterol; lowered triglycerides; and lowered systolic and diastolic blood pressure. Wow!


• Spirulina reduces the severity of strokes and improves recovery of movement after a stroke


• Another great benefit for all of you work-out fiends is that spirulina will help prevent skeletal muscle damage. The Chinese and Cuban Olympic teams eat the stuff daily.


• Spirulina may reverses age-related declines in memory and learning.


• Some studies suggest that spirulina may protect against allergic reactions by stopping the release of histamines (substances that contribute to allergy symptoms, such as a runny nose, watery eyes, hives, and soft-tissue swelling). I found alot of material and testimonials to this effect when researching this piece.

How to use Spirulina

Spirulina is marketed in several ways. It can either be found in pill, powder or flake form. If you opt for the pill form, a typical recommended dose is about 3000 mg a day broken up into 3 doses. Many just use the powder or the flakes and add it to their smoothies and use it as a nutritional supplement. I'm a fan of using it this way. As with any food or supplement, eating spirulina in it's real unprocessed form offers the greatest potential benefits. Now saying that, I was a little overwhelmed by the, shall we say, briny smell of spirulina when I opened the bag. I'm told I will get over that and even come to enjoy the taste of spirulina in time. For now and for all of you other first time users - I would recommend adding the powder to something else with a strong flavor. Spirulina is extremely low in calories - 26 per tablespoon. It's also packs a whopping 5 grams of protein per serving. Wow!

One small word of caution is needed. Spirulina may contain heavy metals absorbed from the water where it grew. This can be very taxing on your liver to the point of causing damage. As with anything I recommend, make sure you know and trust your source that you buy spirulina from.

So help me out all of you experienced spirulina users!!! Other than adding it to smoothies...how do you take your spirulina?

Karla

Calcium

Often when discussing foods and herbs I tell you what nutrients they contain. Today, I want to go a little deeper and talk about a particular nutrient so that you can understand it's importance and tell when you are deficient in it. I'll try to do this from time to time so that our discussions will make more sense. Today I want to start with Calcium. Everyone has heard of calcium and it's amazing ability to build bones, but it has so many other functions in the body. Calcium has been called "the knitter". It gets this reputation because it is the leading element in promoting healing or "knitting" anywhere it is necessary. Here is an interesting fact, a person weighing 150 pounds contains approximately 3 pounds, 12 ounces of calcium in their body.

Functions that Calcium Serves in the Body

• Builds bones and teeth and heals all tissue;


• Helps scars heal;


• Essential in forming hemoglobin, blood-clotting, and maintaining the alkalinity of the blood;


• Fights germs, scurvy, and infection;


• Present in cartilage, fluids, certain tissues;


• Soothes nerves;


• Prevents asthma, hay fever, tuberculosis and rickets.

Signs of Calcium Deficiency

• Dental cavities; following a whole foods diet rich in calcium can actually reverse and repair existing cavities. It's important to note that a diet high in sugar will cause calcium to precipitate out of bones and teeth. When the teeth are weakened, germs can penetrate the teeth and cause cavities.


• Lack of strength;


• Fear and indecision;


• Aches, pain, and fatigue;


• Profuse perspiration;


• Lack of willpower;


• Hemorrhaging and anemia;


• Cramps in calves; "growing pains" in children are attributed to the need for more calcium;


• Boredom or brain fatigue;


• Digestive problems;


• Bone softening and osteoporosis;


• Rickets or scurvy;


• Lung ailments;


• Fevers and abscesses; difficult to heal wounds can turn around by increasing calcium in the diet;


• Menstrual disorders; especially hemorrhaging and cramping. (Menstrual blood contains 40 times the calcium of regular blood, so excessive flow will quickly deplete calcium.

One thing to note is that the endocrine system is largely responsible for controlling the absorption of calcium. If the endocrine system is out of balance, signs of calcium deficiency may develop. We struggle in developed countries with endocrine imbalance due to diets high in sugar and processed foods and enormous amounts of stress. It's so important to balance your Endocrine system to keep all of your body systems functioning properly.

There are several other important things to keep in mind regarding calcium. Cooking breaks down much of the calcium in food. Food prepared raw or lightly steamed is more nutrient dense. Cereals, prepared by slow-cooking or steaming are excellent wources of calcium. There is 40% more calcium in the outer leaves of cabbages and most lettuces.

Highest Calcium Foods

Here is a great list of foods that contain the most calcium. Agar, almonds, avocados, barley, beet greens, beans, blackstrap molasses, bran, brazilnuts, broccoli, brown rice, brussel sprouts, buckwheat, raw butter, cabbage, carrots, cauliflower, celery, cheeses (hard and cottage: raw), chia seeds, coconut, yellow cornmeal, raw cream, dandelion greens, dulse, egg yolk, figs, filberts, fish, gelatin, greens, Irish moss, kelp, kohlrabi, lemons, lentils, raw milk, millet, nettles, oats, onions, parsnips, prunes, rice polish, rhubarb, rye, sesame seeds, walnuts, watercress, wheat (whole).

I love that list! Just when you are wondering how you will supplement your diet with more calcium, you realize that you have so many choices and things to experiment with.

Have a great day and enjoy!

Karla

Children's Vitamins

As much as we would all love it if our kids ate perfectly, it just doesn't happen so a children's vitamin is my way of making sure my girls get what they need. We recently ran out of vitamins so I started looking around for something new and different. I still remember our pediatrician recommending Flintstone vitamins when the girls were toddlers. I knew there had to be something better.


After reading all of the bottles at Whole Foods, I decided on the Rainbow Light Kid's One MultiStars. It has a wide range of vitamins and minerals as well as herbs to prevent stomach upset and Vegetable Juice - Kale, Spinach, Dandelion Greens and Beet, equivalent to 50 mg vegetable powder. (another example of 'Sneaky Nutrition') They also contain no lactose, gluten or allergenic yeast.

Rainbow Light has been around for 25 years and prides themselves on being the creator of the first ever food-based one-per-day multivitamin. They describe how they formulate as:

Rainbow Light supplements deliver maximum absorption & are customized to effectively meet a wide range of nutritional needs!

Science-based potencies & ratios
Bioavailable nutrient forms
Absorption-activating co-nutrients
Plant-source enzymes
Energizing whole foods
Clinically-proven botanicals

Now the real scoop. The Kid's One Multi-Stars are sort of grayish in color and shaped like stars with sungalsses. The girls think they taste fine. They don't rave about the taste, but they certainly don't fight me in regard to eating them.

I can't help but feel better knowing that they are getting all of their vitamins and minerals plus some greens from food-based sources without all of the sugar, artificial flavors and colors that many of the more mainstream children's vitamins contain.

- Shannan

Do you feel well?

I am just finishing up my first course in holistic nutrition, Orthomolecular Nutrition. Orthomolecular nutrition/medicine is by definition "a form of complementary and alternative medicine which aims to prevent and treat disease with substances which are natural to the body. Prescriptions typically focus on providing nutrients, either through dietary supplements or modified diets which provide proper nutrition and eliminate deleterious substances such as allergens, refined foods, sugar and transfats." And although I find the concept of orthomolecular nutrition and medicine intriging, the book has been a little less than exciting to read.

Finally with only 50 pages or so to go, I ran across some information that I felt like sharing. The chapter is called "How to Find Out If Your Diet Is Normal". The title alone was enough to peak my interest. I always want to know if I am 'normal'. So in order to test your perception of your current health and well-being the author poses some simple questions:

1. Do you have enough energy to do what you want to do or are you suffering from fatigue? Are you tired too much of the time, especially when it is not appropriate to be tired? For instance, other books I have read on related subjects point out that a person should not feel tired around 3pm like many individuals do. I myself have suffered from a mid-afternoon slump in the past. This is often when people go looking for a quick pick-me-up like coffee, sugar, or soda.

2. Is your mood fairly stable, with swings into depression or cheerfulness appropriate to events around you? Would such swings be considered appropriate by other people in similar circumstances?

3. Do you feel well? Or do you have symptoms which indicate you are suffering from any disease? If this is the case you should consult your doctor to try to clear it up. If you do not have any known condition, you should then determine whether you are suffering from one of the many forms of malnutrition, from a defect arising from poor diet, or from a vitamin or mineral deficiency.

The book goes on to discuss what to do if you determine that you "are not well". Since the book is very specific regarding dosage and supplementation recommendations should not be taken out of the context, I will summarize the steps to wellness, but recommend that you consult an expert in this area or research the subject yourself to determine which and how much of a vitamin to add.

1. Eliminate all junk foods from your diet, especially all sugars and foods that you might be allergic to. In many cases an individual either has an idea that a certain food or food group makes them feel bad. One common place to start is dairy since many people are allergic. Try eliminating dairy from your diet and monitor your energy level and mood. If you feel better you may have found a solution, if not try another food like wheat, etc.

2. Add vitamin C to your diet.

3. Add a good B-complex tablet or one of the stress tablets to your diet.

4. For the rest of your life keep reviewing both your diet and the supplements you are taking because requirements change with age, sickness and degree of stress. Pay attention to how you feel and what makes you feel good or bad, energetic or sluggish. According to the book it is necessary to maintain a continual adjustment between your needs and the foods you eat.

5. If you are still not well, you probably have a more serious problem and should consult a specialist.

Having a better understanding of how diet plays such a critical role in not only weight and appearance, but mood and energy level offers even more motivation to stick to a healthy whole foods regimen. I think back to my early twenties when I lived on a sugar and caffeine roller coaster. I remember feeling exhausted in the afternoon and how I would scrounge for sugar only to suffer from a greater dip in enthusiasm when that had worn off. I truly did not feel well most days.

Today, I am much more aware of how I feel after too much sugar, caffeine or just too much food at one meal. This knowledge and awareness of my own body helps me stay on track a bit easier. And, although I know the major downfalls in diet for myself, I may be adding some vitamin C and B complex just to see if a higher level of energy is in my future.

The moral of the story...pay attention to how you feel and ask yourself if you are feeling well every once in a while.

- Shannan