Health benefits of fish oil

Fish oil supplement is generally safe for anyone, it’s important to understand why fish oil is so beneficial. So why should we take it as part of a Primal lifestyle?

The secret of fish oil benefits lies in the properties of omega 3, one of the most important bioregulation component of the human body. They work like allied member of our immune system. Omega 3 have a tonic, antioxidant, corrective immunity action. It helps to normalize blood lipid levels, have a positive effect on the brain cells, decrease menace of Atherosclerosis, cardiovascular disorders (heart illness, hypertension, stroke).

Though there is a lot of information currently available that discusses the benefits of fish oil, it can be difficult to sort all of this information out. No matter if you are interested in the prevention of cardiovascular disease, arthritis, mental disorders, or simply want to get shinier hair, fish oil may be the perfect product for you.

For a healthy heart: One of the most important ways that fish oil can improve your health is through the ability of the oil to prevent cardiovascular disease. Cardiovascular disease is growing as one of the leading causes of death around the world, and therefore any food that can help further prevent this condition is important. The consumptions of fish oil has not only been found to be helpful in the lowering of triglycerides and cholesterol, but can also prevent certain heart rhythm abnormalities. Finally, fish oil intake has been found to be helpful in the prevention of hardening of the arteries, which is one of the most common causes of heart strokes and death.

Go slim, have fish oil: A research in Australia has proved that fish consumption can be used to cure hypertension and obesity. The study has discovered that a weight-loss diet which includes a regular amount of fish consumption can be quite effective.

Fish oils and joint problems, arthritis, osteoarthritis: Fish oil supplements may benefit those with joint pain, symptoms of arthritis and certain autoimmune diseases. Fish oils can decrease the severity of ankylosing spondylitis and rheumatoid arthritis. Fish oils may be helpful to people with lupus since fish oils have anti-inflammatory properties.

Fish oil to fight asthma: People who are suffering from respiratory problems like asthma should eat food containing fish oil says a research. Researchers had put a number of children on a high-fish diet while others continued with their regular diet. Results revealed that the participants who ate more fish were less prone to asthma attacks and were able to breathe more easily.

Cures cancer: Omega 3 fish oil can help prevent three of the most common forms of cancer - breast, colon and prostate. They stop the alteration from a normal healthy cell to a cancerous mass, inhibiting unwanted cellular growth and causing apoptosis, or cellular death, of cancer cells.

Healthy Hair and Nails: So far, this article has focused on the physiological benefits of fish oil. However, fish oil can also be a cosmetic aid. Research has found that high intakes of fish oil can help improve the texture and quality of hair and nails. In addition, it appears that you don't necessarily need to consume the fish oil in order to get the benefits in this area. Application of the oil to your area of choice can be just as effective as eating foods that are rich in fish oil.

For a happy pregnancy: Fish oil is good for pregnant women as the DHA present in it helps in the development of the baby's eyes and brain. It helps to avoid premature births, low weight at birth, and miscarriage.

Best foods for stronger bones

Having a strong frame is essential to your overall health and it doesn't matter what your age is. It's never too early, or too late, to take care of and protect your bones.

Besides this, a healthy set of bones is vital for good posture, balance and strength. The two key ingredients to help you develop strong bones are calcium and phosphorus. Apart from this, smaller amounts of other nutrients like vitamins, proteins and minerals are also required in a balanced manner. Although the process of developing healthy bones begins at birth, it is essential to maintain a proper diet program at all ages. Your body continues to build bone mass through your twenties. Bone is like a bank account; now is time to deposit as much as you can. This becomes particularly important after about 30 years of age or following menopause in women when the bone density reduces drastically.

What you eat plays an important role in determining your bone health. Specifically, consuming adequate amounts of calcium (1000 mg for adults ages 19-50) and vitamin D (200 IU for adults ages 19-50) is essential for strong bones. Magnesium and vitamin K are also important for bone health. Here are some "super foods" to help you boost your bone density at any age.

Milk: Undoubtedly, the best source of calcium required for proper bone growth. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits. This is because it has high calcium content without the added fat, which promotes the easy absorption of calcium by the body. In addition to calcium, milk also provides other essential nutrients required for optimal bone health like Potassium, Magnesium, Riboflavin, Phosphorus and Vitamins D, A and B12.

Yogurt: Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D. One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day.

Cheese: cheese will meet about 30 percent of your daily recommendation for calcium. Add a slice to sandwiches, salads, or enjoy as a snack with crackers.

Eggs: Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.

Sardines: This fish has very high levels of calcium and Vitamin D - both of which play a critical role in bone development. As per dietary standards, eating three ounces of canned sardines is almost equal to the calcium obtained from a cup of milk.

Salmon: Salmon is yet another vital food component for healthy bones. This is due to the presence of large amounts of omega-3-fatty acids, calcium and vitamins. On an average, a three-ounce piece of salmon provides more than 100 percent of your regular Vitamin D requirement.

Spinach: Don’t eat dairy products? Spinach will be your new favorite way to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.

Orange juice: Oranges are must-haves for healthy bone growth as they are loaded with beneficial nutrients like vitamins, minerals and calcium. They can be especially used by individuals who have intolerance to lactose and cannot obtain their daily calcium requirements from dairy products. Hence, try incorporating more oranges in your daily diet to help your bones become stronger and healthier.

Nuts and seeds: There are different ways by which nuts and seeds can help you bolster bone growth. Besides being high in calcium, walnuts, almonds and flaxseeds are packed with minerals and omega-3-fatty acids. The presence of potassium in certain nuts like almonds and peanuts also help to protect loss of calcium via urine.

Pain Fighting Foods

Chronic pain can really deter you from doing even your routine activities. Anyone who suffers from any kind of chronic pain can surely tell you how difficult it is sometimes to get up from the bed in the morning because back or knee or neck has 'pins' in it.

Medication containing codeine can cause addiction after just three days of use.

So, to avoid reaching for a painkiller next time you experience mild to moderate pain, why not eat a pain-fighting food instead?

When pain strikes, certain foods are equipped with pain-soothing properties, like anti-inflammatory, anti-oxidants and natural pain relievers, which help you battle the pain the natural way.

Take a look at our round-up of the best foods for pain relief lurking in your fridge...

Salmon, Mackerel and Herring: You probably already know that the omega-3 fatty acids found in fatty fish are good for your heart because they have anti-inflammatory properties. But you might not have realized that they can also fight inflammation in other parts of your body and therefore help reduce pain.

Whole grains: Whole grains are rich in fiber, therefore filling. Once you have a stomach full, you are not inclined to eat wrong stuff and you manage your weight. Also, whole grains are a good source of magnesium, a mineral that has been shown in animal studies to short-circuit muscle pain. Include ragi, bajra, jowar puffs in your snacks. Have mixed atta for your rotis. You can even soak the grains, even wheat, overnight and have a chatpata snack adding onion, tomato and masala to steamed grains.

Turmeric: Another popular pakistani spice is turmeric. Also a ginger family member, it's powder is used in all vegetables and curries. It contains curcumin that helps nip pain

Ginger: While fresh ginger has been used for centuries to treat everything from colds to upset stomach, the University of Georgia recently found it can also reduce muscle pain after exercise by 25 percent. Ginger is the best pain killer having analgesic properties like the popular ibuprofen. It contains a quartet, gingerols, paradols, shogaols, and zingerone which are active ingredients to reduce pain. Drink ginger tea in monsoons and winter to get relief from that recurring pain.

Olive oil: One anti-inflammatory, pain-busting food to try is olive oil, which may help with long-term relief of pain and inflammation. It is rich in antioxidant polyphenols that help reduce common pain-causing mechanism in the body. Olive oil is also a good substitute for butter, which is high in saturated fat, that erodes bone strength and trigger pain. But use it carefully as it has 120 calories per tablespoon.

Nuts: Almonds, walnuts are great source of omega 3 fatty acids and anti oxidants that help in pain control. Add these nuts to your salad or just munch on a handful as an afternoon snack.

Strawberries, Blackberries, Raspberries and Blueberries: Are full of vitamin C, an antioxidant with powerful pain-reducing properties, according to research. Some studies suggest vitamin C may help people experience less pain after breaking a bone or having orthopedic surgery.

Greens Tea: An established superfood, has been shown to alleviate this sometimes debilitating disease. "There's a potent compound found in green tea, EGCG, that's been shown to block the production of molecules that can damage cartilage and bone, so it can help to alleviate arthritis pain.

Foods That Help and Hurt

While no magic food will prevent every patient’s, a few dietary improvements can make a world of difference and may alleviate even the most daunting symptoms. One of the most important things is to improve your overall health and well-being to find out which foods can offer relief — and which should be banned from your table.

People who suffer from arthritis are familiar with the pains, cracks and pops define the condition. But small changes in your diet can yield big rewards in managing the disease.

1. Fatty fish (salmon, herring sardines) or any other food with omega-3 fatty acids, such as walnuts, soy beans, flax seeds, canola oil and pumpkin seeds. Fatty fish also contain vitamin D, which helps prevent swelling and soreness.

2. Extra-virgin olive oil - Olive oil contains oleocanthal, which blocks enzymes involved in inflammation. About 3 tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen,

3. Sweet peppers, citrus fruits and other vitamin C-rich foods - Vitamin C protects collagen, a major component of cartilage. Inadequate amounts may increase your risk for some kinds of arthritis.

4. Brazil nuts - Contain huge amounts of selenium – 272 micrograms in just three or four nuts, compared to 63 micrograms in 3 ounces of tuna.

5. Onions and leeks - Contain quercetin, an antioxidant that may inhibit inflammatory chemicals, much like aspirin and ibuprofen do.

6. Tart cherries - The magic ingredient is anthocyanins, the pigments that give cherries – and grapes, black raspberries and eggplant – their vibrancy. They’re also powerful antioxidants that cut inflammation.

7. Green tea - Studies show that certain antioxidant compounds in the brew lessen the incidence and severity of arthritis.

Foods to Avoid

1. Shellfish, red meat - Purine, a compound that’s abundant in shellfish, meats, high-fat dairy foods and beer, converts to uric acid. These foods are no-nos for people at risk for or suffering from gout: clams, oysters, mussels, anchovies, herring, mackerel, liver, brain, kidney and sweetbreads.

2. Sunflower, safflower, corn and soybean oils - They're high in omega-6 fatty acids, which increase inflammation. Watch out: These oils are prevalent in U.S.-made baked goods and snacks.

3. Sugar - Some studies suggest that sugar may increase inflammation. Although it offers a quick energy boost, the high doesn’t last, which can be a drag for arthritis sufferers who already suffer from fatigue. Sugar is also high in calories, which leads to weight gain and added pressure on your joints.