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Boosting omega-3 intake: 5 healthy fish that you must add to your diet

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Boosting omega-3 intake: 5 healthy fish that you must add to your diet

Omega-3 is an essential nutrient that cannot be produced by the body naturally, therefore, eating fish can help fulfill the requirements of the body.

Due to the presence of omega-3 and healthy fats, the consumption of fish is particularly recommended by health experts to boost health. Omega-3 is an essential nutrient that cannot be produced by the body naturally, therefore, eating fish can help fulfil the requirements of the body. According to the American Heart Association, fish must be added to the diet at least twice a week.

Here are some yummy and healthy fish that you must add to your diet:

  1. Salmon: One of the most common fish varieties, salmon is widely incorporated in diets across the world due to its benefits and taste. Apart from being a rich source of omega-3 and healthy fats, salmons can also help fulfil the vitamin D and calcium requirements of the body thereby making it an excellent food choice to boost bone health.
  2. Cod: You must have heard about cod liver oil. This popular fish oil supplement is commonly used for it its pain-relieving and anti-inflammatory properties. It is extracted from a fish named cod that can be an extremely healthy food choice. Cod is high in protein, low in fat content and adding this to the diet can help benefit people working on weight management.
  3. Mackerel: If you are looking for a fish that can help enhance skin health while helping weight management and heart health, you must not leave mackerel out of your diet. A source of healthy fats, omega-3, and vitamin B12 mackerel is a delicious fish due to its strong flavour.
  4. Sardines: An excellent source of omega-3, vitamin B12, and healthy fats, sardines can also help provide the body with iron, calcium, and selenium. Consumption of the same can help boost the immune system and get rid of oxidative stress.
  5. Herring: Vitamin D is required by the body to maintain healthy bones and a strong immune system. Due to the restrictions imposed on outdoor activities, it may have been challenging to get vitamin D from its natural source, that is, sunlight. Herring is a rich source of vitamin D, omega-3, protein, healthy fats, and protein and must be added to the diet.
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Nutrition

Nuts, seeds and plant oils protect from heart and other diseases: Study

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Nuts, seeds and plant oils protect from heart and other diseases: Study

A study that was published in the BMJ Journal said that nuts, seeds and plant oils have a lower risk of death from different causes and causes arising from heart and blood vessels. The presence of high alpha-linolenic acid (ALA) protects against different diseases.

Higher ALA intake was associated with a slightly higher risk of death from cancer, but the researchers said further studies are needed to confirm this.

Earlier studies have shown that a high ALA intake is associated with a lower risk of fatal coronary heart disease, but findings from other studies on ALA and the risk of death have been inconclusive.

 

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Nutrition

Eating Mushrooms could lower risk of Depression

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Eating Mushrooms could lower risk of Depression

Mushrooms have been making headlines due to their many health advantages. Not only do they lower one’s risk of cancer and premature death, but new research led by Penn State College of Medicine also reveals that these superfoods may benefit a person’s mental health.

Penn State researchers used data on diet and mental health collected from more than 24,000 U.S. adults between 2005 and 2016. They found that people who ate mushrooms had lower odds of having depression.

According to the researchers, mushrooms contain ergothioneine, an antioxidant that may protect against cell and tissue damage in the body. Studies have shown that antioxidants help prevent several mental illnesses, such as schizophrenia, bipolar disorder, and depression.

“Mushrooms are the highest dietary source of the amino acid ergothioneine—an anti-inflammatory which cannot be synthesized by humans,” said lead researcher Djibril Ba, who recently graduated from the epidemiology doctoral program at the College of Medicine. “Having high levels of this may lower the risk of oxidative stress, which could also reduce the symptoms of depression.”

White button mushrooms, which are the most commonly consumed mushroom variety in the U.S., contain potassium, which is believed to lower anxiety. In addition, certain other species of edible mushrooms, especially Hericium erinaceus, also known as Lion’s Mane, may stimulate the expression of neurotrophic factors such as nerve growth factor synthesis, which could have an impact on preventing neuropsychiatric disorders including depression.

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Here are the surprising health secrets of Cabbage

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Here are the surprising health secrets of Cabbage

Cabbage, the unassuming vegetable that plays a supporting role in many dishes, is actually full of rich history and captivating facts. For starters, it is one of the oldest known vegetables.

Cabbage has been around for over 4,000 years.

green cabbage is one of the oldest known vegetables and is believed to have originated in Southern Europe, England, and Denmark 4,000 years ago. As the story goes, in 600 B.C. wild cabbage was brought to Europe by Celtic nomads.

All varieties of cabbage are high in Vitamin C.

just a half cup of cabbage has approximately 45% of the daily recommended vitamin C. Vitamin C is especially known for its healing qualities, which include preventing certain cancers and reducing the risk of cardiovascular disease.

One cup of cabbage has approximately 20 calories.

a cup of chopped cabbage has just 22 calories, making this easy-to-eat vegetable a perfect match for calorie-conscious individuals. Because of cabbage’s low-calorie count, it is a great ingredient to use in place of carb-heavy products, such as pastas, breads, and rice.

Red cabbage is healthier than the green variety.

red cabbage is full of anthocyanins, which is a flavonoid that helps give red cabbage its pigmented color. Anthocyanins have anti-inflammatory, anti-viral, and anti-cancer properties that help prevent disease

Red cabbage may be a pH indicator.

red cabbage’s anthocyanins change color based on how acidic something it comes into contact with is. For instance, when red cabbage juice is mixed with something that is acidic (has a pH level lower than 7) it will turn red, and when it is mixed with something that is alkaline (has a pH level greater than 7) it will transform into a bluish-green colour.

Napa cabbage is a great source of fiber.

Napa Cabbage, the crunchy, leafy vegetable that is often found in soups and stir-fries, is high in soluble and insoluble dietary fiber which both have a plethora of health benefits

 

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