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Surprising side effects of taking Fish oil supplements after 50

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Surprising side effects of taking Fish oil supplements after 50

Turning 50 is a major milestone and one that often coincides with major changes in your health and overall well-being. While eating a healthy diet, getting adequate exercise, and reducing stress are all great ways to improve your health and longevity after 50, there’s yet another way to get healthier when you’ve hit the half-century mark: taking fish oil supplements.

According to a 2021 study published in The American Journal of Clinical Nutrition, individuals with higher levels of Omega 3s—the main nutrient in fish oil supplements—in their blood were found to have a life expectancy that’s five years longer than those with lower levels of circulating omega-3s.

Your blood pressure may decrease.

Fish oil can reduce blood pressure because of the omega-3 fatty acids. Research has shown that diastolic blood pressure and systolic blood pressure decreases for those who take omega-3 fatty acids

You may have better heart health.

Fish oil can also reduce triglycerides, These fats are important sources of energy, but too much can hurt your heart health. Long chain omega-3 fatty acids are another big reason why triglycerides can be reduced.

You may reduce your risk of cognitive disorders.

After the age of fifty, starting a fish oil supplement may help improve mood and energy and potentially prevent the risk of some cognitive disorders. This is because roughly 60% of the brain is made of fat, and half that amount is omega-3 type fats. It has been found that fish oil can help prevent cognitive diseases like Alzheimer’s and slow mental decline.

You may have greater muscle strength.

In one study, women over the age of 50 who took 2,000 milligrams of fish oil daily and did resistance exercise for 90 days improved their muscle strength as compared to women who exercised only

You may notice improvements in your mood.

Fish oil has been shown to relieve symptoms of depression in just 21 days. This may be partially due to the anti-inflammatory effects of fish oil.

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Nutrition

5 amazing health benefits of sweet potato

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5 amazing health benefits of sweet potato

The sweet potato (Ipomoea cantatas) is nutritious and delicious root vegetables. Sweet potatoes when cooked, it results in mild, starchy and sweet flavour when baked or boiled, it becomes soft and creamy and when it is fried or roasted at high heat, it becomes crisp and caramelized. Sweet potatoes are packed with many medicinal benefits. Sweet potatoes have cancer-fighting properties; it supports healthy vision while it enhances brain function.

Sweet potatoes can also help manage diabetes
The rich fiber and magnesium in sweet potato are beneficial for diabetes management because they can lower blood sugar levels. Around 10-15% of the fiber in sweet potato has soluble fibres such as pectin, it is effective in reducing food consumption and spikes in blood sugar. This is because it helps in promoting insulin sensitivity and then regulating the amount of sugar in the blood.

Sweet potatoes can help manage stress levels
Sweet potatoes are rich in magnesium. One of the most important advantages of magnesium is that it helps to reduce stress and anxiety. A study found that Magnesium can reduce insomnia in older individuals. Thus, sweet potatoes are one of the important foods to be included in our diet. Sweet potatoes can replenish the body’s magnesium levels and help lessen the symptoms of depression and anxiety-related behaviours and insomnia in individuals.

Sweet potatoes can help prevent cancer
Sweet potatoes are packed with carotenoids such as beta-carotene, which plays a significant role in protecting men from becoming afflicted with prostate cancer. In addition, sweet potatoes have also been shown of limiting the growth of breast, gastric, colorectal cancers. Thus you should have sweet potatoes often.

Sweet potatoes can help improve hair and skin
The presence of Vitamin A, C, and E helps in the promotion of proper skin and hair health. Eating sweet potatoes will be enough to glow your skin and hence you will not need to spend huge money on effective products to make your skin glow. The vitamins in sweet potatoes are useful in repairing skin that is damaged due to exposure to UV light. The vitamins also help to slow down the cell ageing process in the skin and help to retain a youthful look for longer.

Sweet potatoes can help in weight management
As sweet potatoes are rich in fermentable fibres, they can help in reducing the overall weight of an individual. So, this is another reason to include sweet potatoes in your diet. It will result in an increase in fiber intake, which will, in turn, lead to lower body weight.

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Top 5 vegan sources of omega-3 fats

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Top 5 vegan sources of omega-3 fats

Omega-3s have a positive impact on health when consumed in small quantities – 1.1 gram for women in a day and 1.6 grams for men – can be obtained easily if one enjoys fish very frequently. However, that does not mean vegetarians and vegan sets of people must be deprived of the omega-3s.

1. Walnuts: Nuts are some of the healthiest foods there are and nutritionists for long have recommended them as a healthy snack when hunger pangs strike between meals. Among nuts, walnuts are a rich source of omega-3s. In just one ounce, walnuts give you 2.7 grams of omega-3s and additionally help lower blood pressure, improve heart health and promote weight loss as well.
2. Kidney beans: Kidney beans or rajma are a versatile food that can be used in Indian curries or continental pies, and what makes them even better is the plant-based protein and omega-3 content. Although they offer only 10 per cent of your daily omega-3 requirement, kidney beans are a rich source of iron, folate, and fibre as well – making them ideal for all especially pregnant women.
3. Canola oil: And if you are wondering whether or not there is a variety of cooking oil with loads of omega-3s, we recommend canola oil. With 1.28 grams of omega-3s in just a tablespoon, this one is a must-have for all because of its nutrient profile. Canola oil is also a rich source of vitamin E, K content, and is low in saturated fats as well.
4. Flaxseeds: Weight watchers rely on flaxseeds a great deal owing to their healthy fats and fibre content – and turns out that this food with its nutty flavour delivers more omega-3s than any other edible on earth. In just one tablespoon, it delivers twice as many omega-3s as you need in a day. When consumed in oil form, one tablespoon can deliver seven times the recommended quantity. Additionally, flaxseeds are a rich source of magnesium, manganese, and vitamin A.
5. Chia seeds: Weight watchers often rely on chia seeds to shed stubborn fat. However, little do they realise how one ounce of chia seeds can load them with 5 grams of omega-3s. Also a rich source of fibre and protein, chia seeds are a vegan source of calcium as well.

 

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Nutrition

Winter diet: Here’s why you should eat Vitamin B6 rich foods

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Winter diet: Here's why you should eat Vitamin B6 rich foods

Winter is here and so one should be prepared with the precautions to fight the health-related issues it brings. Experts advice to eat food items that are rich in vitamin B6, also called pyridoxine.

Vitamin B6 plays a key role in treating several conditions – it helps in mood regulation and may reduce symptoms of depression. It also helps the body break down and use proteins efficiently.

Here is the list of foods that are super rich in Vitamin B6. Take a look.

1. Carrots
2. Banana
3. Chicken liver
4. Spinach
5. Milk
6. Eggs
7. Green peas

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