Eating the wrong diet could increase your risk of developing Alzheimer’s disease. Scientists have found a link between the degenerative brain disease and raised levels of an omega-6 fatty acid.
Researchers compared the brains of mice bred with a condition that mimics Alzheimer’s to those of normal mice. They found higher levels of the omega-6 fat called arachidonic acid in mice with memory loss and confused behavior.
The researchers believe that the substance interferes with the brain’s nerve cells, causing over-stimulation, and that lowering levels would allow the cells to function normally.
Introduction:
Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants (including purslane), and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week. It is advised that pregnant women and mothers, nursing mothers, young children, and women who might become pregnant not eat several types of fish, including swordfish, shark, and king mackerel. These individuals should also limit consumption of other fish, including albacore tuna, salmon, and herring. They can take omega-3 fatty acids in quality dietary supplements that are certified mercury-free by a reputable third-party lab.
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There are three major types of omega 3 fatty acids that are ingested in foods and used by the body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
It is important to maintain an appropriate balance of omega-3 and omega-6 (another essential fatty acid) in the diet, as these two substances work together to promote health. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. An inappropriate balance of these essential fatty acids contributes to the development of disease while a proper balance helps maintain and even improve health. A healthy diet should consist of roughly 2 – 4 times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids, and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States.
In contrast, however, the Mediterranean diet consists of a healthier balance between omega-3 and omega-6 fatty acids, and many studies have shown that people who follow this diet are less likely to develop heart disease. It also contains another fatty acid, omega-9 fatty acids, which have been reported to help lower risks associated with cancer and heart disease. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.
Uses:
Clinical studies suggest that omega-3 fatty acids may be helpful in treating a variety of health conditions. The evidence is strongest for heart disease and problems that contribute to heart disease, but the range of possible uses for omega-3 fatty acids include.
High cholesterol
Those who follow a Mediterranean-style diet tend to have higher high density lipoprotein (HDL or “good” )cholesterol levels. Similar to those who follow a Mediterranean diet, Inuit Eskimos, who consume high amounts of omega-3 fatty acids from fatty fish, also tend to have increased HDL cholesterol and decreased triglycerides (fatty material that circulates in the blood). In addition, fish oil supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been reported in several large clinical studies to reduce low density lipoprotein (LDL or “bad”) cholesterol and triglyceride levels. Finally, walnuts (which are rich in alpha linolenic acid or ALA) have been reported to lower total cholesterol and triglycerides in individuals with high cholesterol levels.
High blood pressure
Several clinical studies suggest that diets or supplements rich in omega-3 fatty acids lower blood pressure significantly in individuals with hypertension. An analysis of 17 clinical studies using fish oil supplements found that supplementation with 3 or more grams of fish oil daily can lead to significant reductions in blood pressure in individuals with untreated hypertension.
Heart disease
One of the best ways to help prevent and treat heart disease is to eat a low-fat diet and to replace foods rich in saturated and trans-fat with those that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that EPA and DHA found in fish oil help reduce risk factors for heart disease including high cholesterol and high blood pressure. There is also strong evidence that these substances can help prevent and treat atherosclerosis by inhibiting the development of plaque and blood clots, each of which tends to clog arteries. Clinical studies of heart attack survivors have found that daily omega-3 fatty acid supplements dramatically reduce the risk of death, subsequent heart attacks, and stroke. Similarly, people who eat an ALA-rich diet are less likely to suffer a fatal heart attack.
Strong evidence from population-based clinical studies suggests that omega-3 fatty acid intake (primarily from fish) helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. In fact, eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, people who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.
Diabetes
Individuals with diabetes tend to have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so people with diabetes may benefit from eating foods or taking supplements that contain DHA and EPA. ALA (from flaxseed, for example) may not have the same benefit as DHA and EPA because some people with diabetes lack the ability to efficiently convert ALA to a form of omega-3 fatty acids that the body can use readily. There have been slight increases reported in fasting blood sugar levels in patients with type 2 diabetes while taking fish oil supplements.
Weight loss
Many individuals who are overweight suffer from poor blood sugar control, diabetes, and high cholesterol. Clinical studies suggest that overweight people who follow a weight loss program that includes exercise tend to achieve better control over their blood sugar and cholesterol levels when fish rich in omega-3 fatty acids (such as salmon, mackerel, and herring) is a staple in their low-fat diet.
Arthritis
Most clinical studies investigating the use of omega-3 fatty acid supplements for inflammatory joint conditions have focused almost entirely on rheumatoid arthritis. Several articles reviewing the research in this area conclude that omega-3 fatty acid supplements reduce tenderness in joints, decrease morning stiffness, and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.
In addition, laboratory studies suggest that diets rich in omega-3 fatty acids (and low in the inflammatory omega-6 fatty acids) may benefit people with other inflammatory disorders, such as osteoarthritis. In fact, several test tube studies of cartilage-containing cells have found that omega-3 fatty acids decrease inflammation and reduce the activity of enzymes that destroy cartilage. Similarly, New Zealand green lipped mussel (Perna canaliculus), another potential source of omega-3 fatty acids, has been reported to reduce joint stiffness and pain, increase grip strength, and enhance walking pace in a small group of people with osteoarthritis. In some participants, symptoms worsened before they improved.
An analysis was conducted of 17 randomized, controlled clinical trials assessing the pain relieving effects of omega-3 fatty acid supplementation in patients with rheumatoid arthritis or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhea). The results suggest that omega-3 fatty acids are effective treatment, along with conventional therapies such as anti-inflammatory drugs, for joint pain associated with rheumatoid arthritis, inflammatory bowel disease, and dysmenorrhea.
Osteoporosis
Clinical studies suggest that omega-3 fatty acids such as EPA help increase levels of calcium in the body, deposit calcium in the bones, and improve bone strength. In addition, studies also suggest that people who are deficient in certain essential fatty acids (particularly EPA and gamma-linolenic acid [GLA], an omega-6 fatty acid) are more likely to suffer from bone loss than those with normal levels of these fatty acids. In a study of women over 65 with osteoporosis, those given EPA and GLA supplements experienced significantly less bone loss over 3 years than those who were given a placebo. Many of these women also experienced an increase in bone density.
Depression
People who do not get enough omega-3 fatty acids or do not maintain a healthy balance of omega-3 to omega-6 fatty acids in their diet may be at an increased risk for depression. The omega-3 fatty acids are important components of nerve cell membranes. They help nerve cells communicate with each other, which is an essential step in maintaining good mental health. In particular, DHA is involved in a variety of nerve Cell processes.
Levels of omega-3 fatty acids were found to be measurably low and the ratio of omega-6 to omega-3 fatty acids were particularly high in a clinical study of patients hospitalized for depression. In a clinical study of individuals with depression, those who ate a healthy diet consisting of fatty fish 2 – 3 times per week for 5 years experienced a significant reduction in feelings of depression and hostility.
Bipolar disorder
In a clinical study of 30 people with bipolar disorder, those who were treated with EPA and DHA (in combination with their usual mood stabilizing medications) for 4 months experienced fewer mood swings and recurrence of either depression or mania than those who received placebo. Another 4-month long clinical study treating individuals with bipolar depression and rapid cycling bipolar disorder did not find evidence of efficacy for the use of in EPA in these patients.
Schizophrenia
Preliminary clinical evidence suggests that people with schizophrenia experience an improvement in symptoms when given omega-3 fatty acids. However, a recent well-designed study concluded that EPA supplements are no better than placebo in improving symptoms of this condition. The conflicting results suggest that more research is needed before conclusions can be drawn about the benefit of omega-3 fatty acids for schizophrenia. Similar to diabetes, individuals with schizophrenia may not be able to convert ALA to EPA or DHA efficiently.
Attention deficit/hyperactivity disorder (ADHD)
Children with attention deficit/hyperactivity disorder (ADHD) may have low levels of certain essential fatty acids (including EPA and DHA) in their bodies. In a clinical study of nearly 100 boys, those with lower levels of omega-3 fatty acids demonstrated more learning and behavioral problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels. In animal studies, low levels of omega-3 fatty acids have been shown to lower the concentration of certain brain chemicals (such as dopamine and serotonin) related to attention and motivation. Clinical studies that examine the ability of omega-3 supplements to improve symptoms of ADHD are still needed. At this point in time, eating foods high in omega-3 fatty acids is a reasonable approach for someone with ADHD. A clinical study used omega-3 and omega-6 fatty acid supplementation in 117 children with ADHD. They study found significant improvements in reading, spelling, and behavior in the children over the 3 months of therapy. Another clinical study found that omega-3 fatty acid supplementation helped to decrease physical aggression in school children with ADHD. More studies, including comparisons with drug therapies (such as stimulants), should be performed.
Eating disorders
Clinical studies suggest that men and women with anorexia nervosa have lower than optimal levels of polyunsaturated fatty acids (including ALA and GLA). To prevent the complications associated with essential fatty acid deficiencies, some experts recommend that treatment programs for anorexia nervosa include PUFA-rich foods such as fish and organ meats (which include omega-6 fatty acids).
Burns
Essential fatty acids have been used to reduce inflammation and promote wound healing in burn victims. Animal research indicates that omega-3 fatty acids help promote a healthy balance of proteins in the body — protein balance is important for recovery after sustaining a burn. Further research is necessary to determine whether omega-3s benefit people in the same way.
Skin disorders
In one clinical study, 13 people with a particular sensitivity to the sun known as photo dermatitis showed significantly less sensitivity to UV rays after taking fish oil supplements. Still, research indicates that topical sunscreens are much better at protecting the skin from damaging effects of the sun than omega-3 fatty acids. In another study of 40 people with psoriasis, those who were treated with medications and EPA supplements did better than those treated with the medications alone. In addition, many clinicians believe that flaxseed (which contains omega-3 fatty acids) is helpful for treating acne.
Inflammatory bowel disease (IBD)
When added to medication, such as sulfasalazine (a standard medication for IBD), omega-3 fatty acids may reduce symptoms of Crohn’s disease and ulcerative colitis — the 2 types of IBD. More studies to investigate this preliminary finding are under way. In animals, it appears that ALA works better at decreasing bowel inflammation than EPA and DHA. Plus, fish oil supplements can cause side effects that are similar to symptoms of IBD (such as flatulence, belching, bloating, and diarrhea).
Asthma
Clinical research suggests that omega-3 fatty acid supplements (in the form of perilla seed oil, which is rich in ALA) may decrease inflammation and improve lung function in adults with asthma. Omega-6 fatty acids have the opposite effect: they tend to increase inflammation and worsen respiratory function. In a small, well-designed clinical study of 29 children with asthma, those who took fish oil supplements rich in EPA and DHA for 10 months had improvement in their symptoms compared to children who took a placebo pill.
Macular Degeneration
A questionnaire administered to more than 3,000 people over the age of 49 found that those who consumed more fish in their diet were less likely to have macular degeneration (a serious age-related eye condition that can progress to blindness) than those who consumed less fish. Similarly, a clinical study comparing 350 people with macular degeneration to 500 without the eye disease found that those with a healthy dietary balance of omega-3 and omega-6 fatty acids and higher intake of fish in their diets were less likely to have this particular eye disorder. Another larger clinical study confirms that EPA and DHA from fish, 4 or more times per week, may reduce the risk of developing macular degeneration. Notably, however, this same study suggests that ALA may actually increase the risk of this eye condition.
Menstrual pain
In a clinical study of nearly 200 Danish women, those with the highest dietary intake of omega-3 fatty acids had the mildest symptoms, such as hot flashes and increased sweating, during menstruation.
Colon cancer
Consuming significant amounts of foods rich in omega-3 fatty acids appears to reduce the risk of colorectal cancer. For example, Eskimos, who tend to follow a high-fat diet but eat significant amounts of fish rich in omega-3 fatty acids, have a low rate of colorectal cancer. Animal studies and laboratory studies have found that omega-3 fatty acids prevent worsening of colon cancer while omega-6 fatty acids promote the growth of colon tumors. Daily consumption of EPA and DHA also appeared to slow or even reverse the progression of colon cancer in people with early stages of the disease.
Clinical studies have reported that low levels of omega-3 fatty acids in the body are a marker for an increased risk of colon cancer.
However, in an animal study of rats with metastatic colon cancer (in other words, cancer that has spread to other parts of the body such as the liver), omega-3 fatty acids actually promoted the growth of cancer cells in the liver. Until more information is available, it is best for people with advanced stages of colorectal cancer to avoid omega-3 fatty acid supplements and diets rich in this substance.
Breast cancer
Although not all experts agree, women who regularly consume foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. In addition, the risk of dying from breast cancer may be significantly less for those who eat large quantities of omega-3 from fish and brown kelp seaweed (common in Japan). This is particularly true among women who substitute fish for meat. The balance between omega-3 and omega-6 fatty acids appears to play an important role in the development and growth of breast cancer. Further research is still needed to understand the effect that omega-3 fatty acids may have on the prevention or treatment of breast cancer. For example, researchers speculate that omega-3 fatty acids in combination with other nutrients (namely, vitamin C, vitamin E, beta-carotene, selenium, and coenzyme Q10) may prove to be of particular value for preventing and treating breast cancer.
Prostate cancer
Laboratory and animal studies indicate that omega-3 fatty acids (specifically, DHA and EPA) may inhibit the growth of prostate cancer. Similarly, population based clinical studies of groups of men suggest that a low-fat diet with the addition of omega-3 fatty acids from fish or fish oil help prevent the development of prostate cancer. Like breast cancer, the balance of omega-3 to omega-6 fatty acids appears to be particularly important for reducing the risk of this condition. ALA, however, may not offer the same benefits as EPA and DHA. In fact, one recent clinical study evaluating 67 men with prostate cancer found that they had higher levels of ALA compared to men without prostate cancer. More research in this area is needed.
Other
Although further research is needed, preliminary evidence suggests that omega-3 fatty acids may also prove helpful in protecting against certain infections and treating a variety of conditions, including autism, ulcers, migraine headaches, preterm labor, emphysema, psoriasis, glaucoma, Lyme disease, systemic lupus erythmatosus (lupus), irregular heart beats (arrhythmias), multiple sclerosis, and panic attacks. Omega-3 fatty acid supplementation may also help to reduce stress and the effects it has on the body.
Dietary Sources
Fish, plant, and nut oils are the primary dietary source of omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. ALA is found in flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Other sources of omega-3 fatty acids include sea life such as krill and algae.
Available Forms:
In addition to the dietary sources described, EPA and DHA can be taken in the form of fish oil capsules. Flaxseed, flaxseed oil, fish and krill oils should be kept refrigerated. Whole flaxseeds must be ground within 24 hours of use, otherwise the ingredients lose their activity. Flaxseeds are also
available in ground form in a special mylar package so that the components in the flaxseeds stay active.
Be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.
How to Take It
Dosing for fish oil supplements should be based on the amount of EPA and DHA in the product, not on the total amount of fish oil. Supplements vary in the amounts and ratios of EPA and DHA. A common amount of omega-3 fatty acids in fish oil capsules is 0.18 grams (180 mg) of EPA and 0.12 grams (120 mg) of DHA. Five grams of fish oil contains approximately 0.17 – 0.56 grams (170 -560 mg) of EPA and 0.072 – 0.31 grams (72 – 310 mg) of DHA. Different types of fish contain variable amounts of omega-3 fatty acids, and different types of nuts or oil contain variable amounts of a-linolenic acid. Fish oils contain approximately 9 calories per gram of oil.
Children (18 years and younger)
The precise safe and effective doses of all types of omega-3 fatty acid supplements in children have not been established. Omega-3 fatty acids are used in some infant formulas, although effective doses are not clearly established. Ingestion of fresh fish should be limited in young children due to the presence of potentially harmful environmental contaminants, including mercury. Fish oil capsules should not be used in children except under the direction of a health care provider.
Adults
Individuals taking more than 3 grams daily of omega-3 fatty acids from capsules should do so only under the supervision of a health care provider due to an increase risk of bleeding.
For healthy adults with no history of heart disease: The American Heart Association (AHA) recommends eating fish at least 2 times per week.
For adults with coronary heart disease: The American Heart Association (AHA) recommends an omega-3 fatty acid supplement (as fish oils), 1 gram daily of EPA and DHA. It may take 2 – 3 weeks for benefits of fish oil supplements to be seen.
For adults with high cholesterol levels: The American Heart Association (AHA) recommends an omega-3 fatty acid supplement (as fish oils), 2 – 4 grams daily of EPA and DHA. It may take 2 – 3 weeks for benefits of fish oil supplements to be seen.
Precautions
Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.
Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood-thinning medications, including warfarin (Coumadin) or clopidogrel (Plavix), because excessive amounts of omega-3 fatty acids may lead to bleeding. In fact, people who eat more than three grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal condition in which an artery in the brain leaks or ruptures.
Fish oil can cause flatulence, bloating, belching, and diarrhea. Time-release preparations may reduce these side effects, however.
People with either diabetes or schizophrenia may lack the ability to convert alpha-linolenic acid (ALA) to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the forms more readily used in the body. Therefore, people with these conditions should obtain their omega-3 fatty acids from dietary sources rich in EPA and DHA. Also, individuals with type 2 diabetes may experience increases in fasting blood sugar levels while taking fish oil supplements. If you have type 2 diabetes, only use fish oil supplements under the supervision of a health care provider.
Although studies have found that regular consumption of fish (which includes the omega-3 fatty acids EPA and DHA) may reduce the risk of macular degeneration, a recent study including 2 large groups of men and women found that diets rich in ALA may substantially increase the risk of this disease. More research is needed in this area. Until this information becomes available, it is best for people with macular degeneration to obtain omega-3 fatty acids from sources of EPA and DHA, rather than ALA.
Similar to macular degeneration, fish and fish oil may protect against prostate cancer, but ALA may be associated with increased risk of prostate cancer in men. More research in this area is needed.
Fish (and fish oil supplements) may contain potentially harmful contaminants, such as heavy metals (including mercury), dioxins, and polychlorinated biphenyls (PCBs). For sport-caught fish, the U.S. Environmental Protection Agency (EPA) recommends that intake be limited in pregnant or nursing women to a single 6-ounce meal per week, and in young children to less than 2 ounces per week. For farm-raised, imported, or marine fish, the U.S. Food and Drug Administration recommends that pregnant or nursing women and young children avoid eating types with higher levels of mercury (such as mackerel, shark, swordfish, or tilefish), and less than 12 ounces per week of other fish types. Unrefined fish oil preparations may contain pesticides.
Possible Interactions:
If you are currently being treated with any of the following medications, you should not use omega-3 fatty acid supplements, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), without first talking to your health care provider.
Blood-thinning medications — Omega-3 fatty acids may increase the effects of blood thinning medications, including aspirin, warfarin (Coumadin), and clopedigrel (Plavix). While the combination of aspirin and omega-3 fatty acids may actually be helpful under certain circumstances (such as in heart disease), they should only be taken together under the guidance and supervision of a health care provider.
Blood sugar lowering medications — Taking omega-3 fatty acid supplements may increase fasting blood sugar levels. Use with caution if taking blood sugar lowering medications, such as glipizide (Glucotrol and Glucotrol XL), glyburide (Micronase or Diabeta), glucophage (Metformin), or insulin, as omega-3 fatty acid supplements may increase your need for the medication(s).
Cyclosporine — Taking omega-3 fatty acids during cyclosporine (Sandimmune) therapy may reduce toxic side effects, such as high blood pressure and kidney damage, associated with this medication in transplant patients.
Etretinate and topical steroids — The addition of omega-3 fatty acids (specifically EPA) to the drug therapy etretinate (Tegison) and topical corticosteroids may improve symptoms of psoriasis.
Cholesterol-lowering medications — Following certain nutritional guidelines, including increasing the amount of omega-3 fatty acids in your diet and reducing the omega-6 to omega-3 ratio, may allow a group of cholesterol lowering medications known as “statins”, including atorvastatin (Liptor), lovastatin (Mevacor), and simvastatin (Zocor) to work more effectively.
Nonsteroidal anti-inflammatory drugs (NSAIDs) — In an animal study, treatment with omega-3 fatty acids reduced the risk of ulcers from nonsteroidal anti-inflammatory drugs (NSAIDs), including ibuprofen (Motrin or Advil) and naproxen (Alleve or Naprosyn). More research is needed to evaluate whether omega-3 fatty acids would have the same effects in people.
Sources:http://www.umm.edu/altmed/articles/omega-3-000316.htm
Without question, each of us needs omega-6 and omega-3 fatty acids in our diet. But the balance between the two has recently become the center of a hot debate.
These two key polyunsaturated fats are called “essential fatty acids” because our bodies can’t manufacture them; they must come from the foods we eat. Each has its own actions in the body, often opposing each other: omega-6s, for example, are converted in the body to substances that assist in responding to inflammation and bleeding; omega-3s, by contrast, convert to substances that slow blood clotting and decrease inflammatory responses. Together, they work as a check-and-balance system of sorts, and some researchers argue that our modern Western diets have thrown that balance out of whack.
Throughout most of human history, since our Paleolithic ancestors first hunted game, speared fish and gathered wild greens, humans have eaten a diet that kept the omega-6 to omega-3 balance fairly equal—”close to a 2 to 1 ratio,” notes Artemis Simopoulos, co-author of The Omega Diet. This pattern continues in the traditional diet of Crete, where heart disease and cancer rates are among the lowest in the world.
But in the United States, omega-6 fatty acids now dominate the ratio because people are eating more processed foods, such as chips and packaged cookies, which are made with high-omega-6 oils like soybean or cottonseed. Our meats, poultry and dairy products have also become more omega-6 heavy as we feed our animals grains instead of grasses. Today, the omega-6 to omega-3 ratio hovers around 17 to 1, says Simopoulos, explaining that this imbalance is a key contributor to the modern plague of heart disease. “Major dietary studies have shown that when people are fed diets that lower this ratio, their death rates from heart disease fall significantly.”
Not everyone agrees that increased omega-6s threaten our health, however. Frank Hu, of the Harvard Nurses’ Health Study, argues that omega-6s also have beneficial effects on heart-disease risk. “Because omega-6 has very strong LDL-lowering effects, it actually lowers the LDL to HDL ratio, which is the most powerful predictor of heart disease.” Reducing omega-6 levels, then, would take away some of those benefits.
Although he is skeptical, Hu suggests the following for anyone who wants to lower their omega-6 to omega-3 ratio: focus on getting more omega-3s, rather than cutting omega-6s, by eating more fish, freshly ground flaxseeds and walnuts, and by using oils that provide omega-3s, like canola and walnut.
Simopoulos counters, “If you have too many omega-6s, you can’t use omega-3s as efficiently. To get the full benefit of omega-3s, you must lower the omega-6 to omega-3 ratio.” She recommends following a dietary pattern similar to that of the traditional diet of Crete: vegetable-and-fruit laden, low in saturated fats, generous in omega-3s and stingy with omega-6s. “It is the diet on which humans evolved, and which our genetic profile has adapted to.”
Other Name :Brazilian berry Habitat: Native to tropical Central and South America, from Belize south to Brazil and Peru, growing mainly in floodplains and swamps.
Parts Used: Fruits , roots and stems
Description:Euterpe are tall, slender, attractive palms growing to 15-30 meters, with pinnate leaves up to 3 meters long. Many of the palms that were once in the genus Euterpe have been reclassified into the genus Prestoea (Riffle, 2003). The species Euterpe oleracea is usually called Acai Palm, after the Portuguese derivation of the Tupi word ïwasa’i, fruit that cries or expells water. The vernacular name is also sometimes spelled Assai Palm in English.
The fruit, a small, round, black-purple drupe about 1 inch (25 mm) in diameter, similar in appearance and size to a grape but with less pulp, is produced in branched panicles of 700 to 900 fruits. Two crops of fruit are produced per year. The fruit has a single large seed about 7 mm to 10 mm in diameter. The exocarp of the ripe fruits is a deep purple color, or green, depending on the kind of acai and its maturity. The mesocarp is pulpy and thin, with a consistent thickness of 1 mm or less. It surrounds the voluminous and hard endocarp which contains a seed with a diminutive embryo and abundant endosperm.The seed makes up about 80% of the fruit.
Harvesting and uses:
Stem:
Heart of palm, the soft inner growing tip of some palms (Euterpe edulis, Euterpe oleracea, Bactris gasipaes), is often consumed in salads.
Fruits:
The berries are also harvested as food. In a study of three traditional Caboclo populations in the Amazon region of Brazil. Acai palm was described as the most important plant species because the fruit makes up such a major component of diet (up to 42% of the total food intake by weight) and is economically valuable in the region (Murrieta et al., 1999).
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The juice and pulp of ruits (Euterpe oleracea) are frequently used in various juice blends, smoothies, sodas, and other beverages. In northern Brazil, is traditionally served in gourds called “cuias” with tapioca and sometimes sugar. It has become a fad in southern Brazil where it is consumed cold as na tigela , mostly mixed with granola – a fad where it is considered as an energizer. This is also widely consumed in Brazil as an ice cream flavor or juice.
As it deteriorates rapidly after harvest, its raw material is generally only available outside the immediate growing region as juice or fruit pulp that has been frozen, dried, or freeze-dried. However, several companies now manufacture juices, other health drinks, and sorbets made from acai berries, often in combination with other fruits.
Constituents:Fiber, calcium vitamins C, A and iron. Amio acids, aspartic acid and glutamic acid. EFA: oleic , palmitic, and linoleic acids. A high amount of beta-sitosterol, polyphenols.
The acai berry is loaded with antioxidants, anthocyanins (approximately 20 times the amount in red wine), amino acids, essential omegas, fibers and protein. Some recent studies from the University of Florida indicate that Acai may even fight cancer cells: “Brazilian berry destroys cancer cells in lab, UF study shows.
Medicinal Uses: In traditional medical practices, fruit and roots have been used for treating gastrointestinal problems and sap as an astringent. The seeds are a source of polyunsaturated and saturated fatty acids.
Acai Roots is a delicious ready to eat acai pulp with a little touch of guarana. Formulated to exacting standards by local Brazilians from Rio de Janeiro who were born and raised eating Acai three times a day. Acai Roots is simply the best natural Acai available anywhere!
Acai Roots is 100% Natural, made with organic brown sugar. Acai Roots has a thick, rich taste and is lower in sodium and cholesterol free.
Other Uses:Apart from the use of its berries as food, the acai palm has other purposes. Leaves may be used for making hats, mats, baskets, brooms and roof thatch for homes, and trunk wood, resistant to pests, for building construction.
Comprising 80% of the berry mass, seeds may be ground for livestock food or as a component of organic soil for plants. Planted seeds are used for new palm tree stock which, under the right growing conditions, requires only months to form seedlings, although açaà palm has not been successfully cultivated outside of South America (Schauss, 2006c). Seeds are also used to make a variety of jewelry and souvenirs. Nutritional content:
A powdered preparation of freeze-dried açaí fruit pulp and skin was reported to contain (per 100 g of dry powder) 533.9 calories, 52.2 g carbohydrates, 8.1 g protein, and 32.5 g total fat. The carbohydrate portion included 44.2 g of dietary fiber and low sugar value (pulp is not sweet). The powder was also shown to contain (per 100 g): negligible vitamin C, 260 mg calcium, 4.4 mg iron, and 1002 U vitamin A, as well as aspartic acid and glutamic acid; the amino acid content was 7.59% of total dry weight (versus 8.1% protein).
The fat content of açaí consists of oleic acid (56.2% of total fats), palmitic acid (24.1%), and linoleic acid (12.5%). Açaí also contains beta-sitosterol (78–91% of total sterols)
Food product:
In the general consumer market, açaí is sold as frozen pulp, juice, or an ingredient in various products from beverages, including grain alcohol, smoothies, foods, cosmetics and supplements. In Brazil, it is commonly eaten as Açaí na tigela.
Dietary supplement:
See also: Enforcement actions against açaí berry supplement manufacturers
In 2004, it became popular to consume açaí as a supplement. The proliferation of various açaí supplement companies often misused celebrity names like Oprah Winfrey and Rachael Ray to promote açaí weight loss pills online.
Marketers of these products made unfounded claims that açaí and its antioxidant qualities provide a variety of health benefits, none of which has scientific confirmation to date. False claims include reversal of diabetes and other chronic illnesses, as well as expanding size of the penis and increasing men’s sexual virility. As of April 2012, there are no scientifically controlled studies providing proof of any health benefits from consuming açaí. No açaí products have been evaluated by the FDA, and their efficacy is doubtful. Specifically, there is no scientific evidence that açaí consumption affects body weight, promotes weight loss or has any positive health effect.
According to the Washington, D.C. based Center for Science in the Public Interest (CSPI) thousands of consumers have had trouble stopping recurrent charges on their credit cards when they cancel free trials of açai-based products. Even some web sites purporting to warn about açai-related scams are themselves perpetrating scams.
In late 2008, lawyers for The Oprah Winfrey Show began investigating statements from supplement manufacturers who alleged that frequent Oprah guest Dr. Mehmet Oz had recommended their product or açai in general for weight loss.
One laboratory study found that commercially available açaí powder added to the diet of fruit flies lengthened their lives when challenged by chemical or genetic oxidative stress. Dietary açaí also restored the flies’ circadian rhythm disturbed by the herbicide paraquat.
Polyphenols and antioxidant activity in vitro:
The oil compartments in açaí fruit contain polyphenols such as procyanidin oligomers and vanillic acid, syringic acid, p-hydroxybenzoic acid, protocatechuic acid, and ferulic acid, which were shown to degrade substantially during storage or exposure to heat. Although these compounds are under study for potential health effects, there remains no substantial evidence that açaí polyphenols have any effect in humans.
A comparative analysis from in vitro studies reported that açaí has intermediate polyphenol content and antioxidant potency among 11 varieties of frozen juice pulps, scoring lower than acerola, mango, strawberry, and grapes.
A powdered preparation of freeze-dried açaí fruit pulp and skin was shown to contain cyanidin 3-O-glucoside and cyanidin 3-O-rutinoside as major anthocyanins; (3.19 mg/g) however, anthocyanins accounted for only about 10% of the overall antioxidant capacity in vitro.[33] The powdered preparation was also reported to contain twelve flavonoid-like compounds, including homoorientin, orientin, taxifolin deoxyhexose, isovitexin, scoparin, as well as proanthocyanidins (12.89 mg/g), and low levels of resveratrol (1.1 ?g/g).
The anthocyanins of fruit likely have relevance to antioxidant capacity only in the plant’s natural defensive mechanisms and in vitro. The Linus Pauling Institute and European Food Safety Authority state that dietary anthocyanins and other flavonoids have little or no direct antioxidant food value following digestion. Unlike controlled test tube conditions, the fate of anthocyanins in vivo shows they are poorly conserved (less than 5%), with most of what is absorbed existing as chemically modified metabolites destined for rapid excretion.
When the entire scientific literature to date and putative health claims of açaí are assessed, experts concluded in 2011 that the fruit is more a phenomenon of Internet marketing than of scientific substance.
Juice blend studies:
Various studies have been conducted that analyze the antioxidant capacity of açaí juice blends to pure fruit juices or fruit pulp. Açaí juice blends contain an undisclosed percentage of açaí.
When three commercially available juice mixes containing unspecified percentages of açaí juice were compared for in vitro antioxidant capacity against red wine, tea, six types of pure fruit juice, and pomegranate juice, the average antioxidant capacity was ranked lower than that of pomegranate juice, Concord grape juice, blueberry juice, and red wine. The average was roughly equivalent to that of black cherry or cranberry juice, and was higher than that of orange juice, apple juice, and tea.
The medical watchdog website Quackwatch noted that “açaí juice has only middling levels of antioxidants — less than that of Concord grape, blueberry, and black cherry juices, but more than cranberry, orange, and apple juices.” The extent to which polyphenols as dietary antioxidants may promote health is unknown, as no credible evidence indicates any antioxidant role for polyphenols in vivo.
Other uses:
Apart from the use of its fruit as food or beverage, the açaí palm has other commercial uses. Leaves may be made into hats, mats, baskets, brooms and roof thatch for homes, and trunk wood, resistant to pests, for building construction. Tree trunks may be processed to yield minerals. The palm heart is widely exploited as a delicacy.
Comprising 80% of the fruit mass, açaí seeds may be ground for livestock food or as a component of organic soil for plants. Planted seeds are used for new palm tree stock, which, under the right growing conditions, can require months to form seedlings. The seeds are a source of polyunsaturated and saturated fatty acids
Orally administered açaí has been tested as a contrast agent for magnetic resonance imaging of the gastrointestinal system. Its anthocyanins have also been characterized for stability as a natural food coloring agent.
Antioxidant phytochemicals:
The dense pigmentation has led to several experimental studies of its anthocyanins, a group of polyphenols that give the deep color to berries, other fruits and vegetables and are high in antioxidant value under active research for potential health benefits. A recent study using a standardized freeze-dried as a fruit pulp and skin powder found the total anthocyanin levels to be 319 mg per 100 grams (Schauss et al., 2006a). Cyandin 3-glucoside and cyanidin 3-rutinoside are major açaà anthocyanins .
Twelve other flavonoid-like compounds were additionally found in the Schauss et al. 2006a study, including homoorientin, orientin, taxifolin deoxyhexose, isovitexin and scoparin, as well as several unknown flavonoids. Proanthocyanidins, another group of polyphenolic compounds high in antioxidant value, totalled 1,289 mg per 100 grams of the freeze-dried pulp/skin powder, with a profile similar to that of blueberries (Schauss et al., 2006a). Resveratrol was additionally found to be present in acai in this study, although at low levels of 1.1 microgram per gram.
A number of studies have measured the antioxidant strength of acai. Unfortunately, the sources of acai and preparations (e.g., whole fruit, juice, extract or soluble powder) for reporting the results vary. A recent report using a standardized oxygen radical absorbance capacity or ORAC analysis on a freeze-dried acai powder found that this powder showed a high antioxidant effect against peroxyl radical (1027 micromol TE/g). This is approximately 10% more than lowbush blueberry or cranberry on a dry weight basis (Wu, 2004). The ORAC value for this freeze-dried powder was significantly higher than when other methods of drying the fruit were tested (Schauss, 2006c). Other powders with ORAC values this high include cinnamon (2675 micromol TE/g), cloves (3144 micromol TE/g), turmeric (2001 micromol TE/g) and dried oregano (1593 micromol TE/g) (Wu, 2004).
The freeze-dried powder also showed very high activity against superoxide, with a SOD assay level of 1614 units/g. Superoxide is thought to be the initial producer of other more potent reactive oxygen species, and thus protection against it is very important as a first line of defense for the body. Antioxidant activity against both peroxynitrite and hydroxyl radicals was also observed, although effects were milder than that seen against peroxyl radical and superoxide. Additionally, antioxidant molecules from the freeze-dried powder were shown to actually enter freshly obtained human neutrophils and inhibit oxidation induced by hydrogen peroxide, even at very low concentrations of the acai powder including 0.1 part per trillion (Schauss et al., 2006b). A previous report using a total oxygen scavenging capacity assay also found that acai has extremely high antioxidant effects against peroxyl radical, as well as a high capacity against peroxynitrite, and a moderate capacity against hydroxyl radical when compared with other fruit and vegetable juices.
Only 10% of acai’s high antioxidant effects could be explained by its anthocyanin content[4], indicating that other polyphenols contribute most of the antioxidant activity. Schauss et al. similarly found that that ratio of the hydrophilic ORAC levels to the total phenolics in the freeze-dried fruit was 50, a higher value than the typical fruit and vegetable ratio of 10.
Schauss et al. (2006b) also utilized the “Total Antioxidant” or TAO assay to differentiate the “fast-acting” (measured at 30 seconds) and “slow-acting” (measured at 30 minutes) antioxidant levels present in freeze-dried powder. Acai was found to have a higher “slow-acting” antioxidant components, suggesting a more sustained antioxidant effect compared to “fast-acting” components.
Antioxidant values of the seeds of the açaà fruit have also been reported (Rodrigues, 2006). Similarly to the berries, the antioxidant capacity of the seeds were strongest against peroxyl radicals, at a concentration in the same order of magnitude as the berries. The seeds had a stronger antioxidant effect than the berries for peroxynitrite and hydroxyl radicals, although still less than its effects against peroxy radical. The results of this study were not linear based on the concentration of the seeds that were used. The authors suggest the future use of the seeds (a by-product of juice making) for antioxidant benefits such as prolonging shelf-life of foods.
Other Research:
Acai, in the form of a specific freeze-dried fruit pulp, has been shown to have mild ability to inhibit cyclooxygenase enzymes COX-1 and COX-2, with more effect on COX-1 (Schauss et al., 2006b). These enzymes are important in both acute and chronic inflammation, and are targeted by many of the anti-inflammatory medications (NSAIDs).[citation needed] Additionally, lower concentrations of the freeze-dried pulp were found to be slightly stimulating to macrophages in vitro. Macrophages are white blood cells that are an important part of the immune system of the body. Also in macrophages, freeze-dried açaà pulp was found to inhibit the production of nitric oxide that had been induced by the potent inflammatory inducer lipopolysaccharide (LPS), which is part of the cell membrane of certain bacteria (Schauss et al. 2006b). This effect increased as the concentration of the acai increased.
In 2006, a study performed at the University of Florida showed that açaà fractions containing polyphenolics could reduce proliferation of HL-60 leukemia cells in vitro. This was most likely due to increased rapid cell death (apoptosis) as fractions were also found to activate caspase-3 (an enzyme important in apoptosis) which was inversely correlated to cell death. (Pozo-Insfran et al., 2006).
Due to its deep pigmentation, orally-administered açaà has been tested as a contrast agent for magnetic resonance imaging of the gastrointestinal system (Cordova-Fraga et al., 2004). Its anthocyanins have been characterized for stability as a natural food coloring agent (Del Pozo-Insfran et al., 2004).
Disclaimer:
The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplements, it is always advisable to consult with your own health care provider
Mustard oil can reduce the risk of coronary heart diseases, say experts.Coronary heart diseases (CHD) are a leading cause of death. The use of mustard oil can reduce the risk of CHD,” said S.C. Manchanda, former professor, department of cardiothoracic diseases at New Delhi’s All India Institute of Medical Sciences (AIIMS).
Mustard oil is one of the healthiest edible oils as it has the lowest amount of saturated fatty acids and a high amount of monounsaturated and polyunsaturated fatty acids, which are good for health.
Manchanda, who was speaking at a conference here, said: “Mustard oil is rich in non-saturated fat or unsaturated fats. This oil has shown to reduce cholesterol.”
Over 200 scientists, oil technologists, mustard processors, farmers, policy makers and trade professionals from across India took part in the conference.
“Renowned cardiologists have now started comparing the nutritional benefits of the mustard oil with olive oil and have conclusive proof about mustard oil’s superiority,” he said.
“Mustard oil is healthier than olive oil because it has no trans-fats, has low saturated fats, high mono-unsaturated fats, high polyunsaturated fatty acids such as omega-3 and stability at high temperatures, which makes it ideal for Indian cooking and even deep frying,” the cardiologist said.
Trans-fatty acids, commonly termed trans-fats, are a type of unsaturated fat.
M.S. Ganesh, an oncologist, drew attention to the benefits of mustard oil in fighting cancer. Mustard oil has an ideal ratio of Omega-3 and Omega-6 fatty acids, which are essential for human health.
“The linolenic acid, which is present in abundance in mustard, is converted in the human body into Omega-3 fatty acid. It helps in preventing common cancers like colon and stomach,” Ganesh said.
Therefore, use of mustard oil as nutritional supplement should be initiated as a preventive measure at an early stage for battling common cancers, he added.
The benefits of mustard oil is tremendous.Mustard seeds emerged from food ranking system as a very good source of selenium a nutrient which has been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer. They also qualified as a good source of magnesium. Like selenium, magnesium has been shown to help reduce the severity of asthma, to lower high blood pressure, to restore normal sleep patterns in women having difficulty with the symptoms of menopause, to reduce the frequency of migraine attacks, and to prevent heart attack in patients suffering from atherosclerosis or diabetic heart disease.
Mustard seeds also qualified as a very good source of omega-3 fatty acids as well as a good source of iron, calcium, zinc, manganese, magnesium, protein, niacin and dietary fiber.
While mustard seeds were used for their culinary properties in ancient Greece, it seems that it was the ancient Romans who invented a paste from the ground seeds, which was probably the ancestor of our modern day mustard condiment. The physicians of both civilizations, including the father of medicine Hippocrates, used mustard seed medicinally.
Like most foods with ancient roots, mustard has been heralded as a curative. It stimulates appetite and digestion, and clears the sinuses in much the same way as chiles, which are said to be as effective as commercial decongestants. Mustard increases blood circulation, hence its use as mustard plaster, a dressing used to bring increased blood flow to inflamed areas of the body. Mustard flour sprinkled in your socks is said to save your toes from frostbite, a claim which is also made about cayenne pepper and other spices containing volatile oils.
One of mustard’s greatest health benefits is that it provides tremendous flavor for few calories and little fat. A gram of mustard flour contains just 4.3 calories and simple mustard preparations can be eaten with impunity by nearly everyone. Mustard itself contains no cholesterol, only trace amounts of vegetable fat, and is between 25-32% protein, depending on the variety of plant. Leaf mustard contains calcium, phosphorus, magnesium, and Vitamin B.
Some Home Remedies :
1.For Hair Growth: Mustard oil, boiled with henna leaves, is useful for healthy growth of hair. About 250 ml of mustard oil should be boiled in a tin basin. About sixty grams of henna leaves should be gradually put in this oil till they are burnt in the oil. The oil should then be filtered using a cloth and stored. Regular massage of the head with the oil will produce abundant hair .
2.For ankle sprain, muscular or arthritic pain or oedema in the legs: Rub mustard oil on sore arthritic joints. Make a hot infusion of 2 teaspoon of mustard seed and apply onto the affected zone. 3. For Arthrities /Gouts
* Boil mustard oil (10ml) with one moderate pack of Garlic bulb, apply on the affected parts 3/4/ times a day.
* Massage with camphor oil few times a day on the affected parts.
* Apply warm mustard oil on the affected parts at the time of bed rest and cover them with Dhatura leaves overnight. Keep doing it for 15 days. Repeat again as per need.
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