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Are avocados anti inflammatory: 8 Anti-Inflammatory Foods for MS

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8 Anti-Inflammatory Foods for MS

When you have multiple sclerosis (MS), it’s important to follow a healthy diet. After all, your diet plays a significant role in your cardiovascular and overall health, both of which can have an impact on your MS symptoms and how disabled you feel from your disease.

Lately, though, it’s been popular in some circles to make more sweeping claims about diet and MS — such as that following a particular diet plan can directly reduce MS symptoms or slow progression of the disease. These claims present a paradox: They’re often unfounded based on current knowledge, and yet some of them may turn out to be true.

“Right now, we cannot really make any big statements about the role of diet,” says Laura Piccio, MD, PhD, a neurologist at the Washington University School of Medicine in St. Louis. “There are suggestions that diet may be important, but we don’t have any robust clinical evidence that allows us to suggest one specific diet over another in patients with MS.

One claim that’s often made about food and MS is that following an anti-inflammatory diet may be beneficial. This makes intuitive sense, since it’s well established that MS is an inflammatory disease.

It’s Unclear How Diet Affects the Inflammation That Occurs in MS

“Inflammation definitely plays a role, probably both in the development of the disease and in the subsequent clinical course,” says Dr. Piccio. But, she adds, that doesn’t mean we currently have a clear understanding of how diet affects this process.

Numerous studies involving animal models, as well as some smaller studies of people with MS, are under way to explore the connection between diet and MS and to understand how different foods could affect inflammatory processes in the body. “Probably in the next few years, we’ll have some answers,” says Piccio.

In the meantime, she recommends following a generally healthy diet rich in vegetables, fruits, whole grains, and legumes, and low in sugar, salt, saturated fat, and all processed foods. “We know for sure,” says Piccio, that such a diet “will impact the cardiovascular system, and so indirectly, this will benefit MS.”

Most foods that are widely touted for their anti-inflammatory effects, it turns out, are also good for you in other ways, and bear Piccio’s stamp of approval. “Definitely, those would be good recommendations that I would give to any patient to promote general health,” she notes.

Here are eight foods widely touted for their anti-inflammatory properties that you should check out if you have MS — even if we’re still waiting on solid evidence regarding their benefits.

Best Fruits for Arthritis | Arthritis Foundation

Fruits are naturally sweet, and many offer a substantial dose of antioxidants, fiber, vitamins, minerals and other nutrients. Some have components that may help lower inflammation associated with arthritis and other serious conditions, such as heart disease and stroke. 

Fruit Basics 
All fruits have health benefits, but some have more disease-fighting properties than others. Berries, for example are among some of the best fruits for arthritis. They are loaded with antioxidants, such ascorbic acid (a form of vitamin C) and anthocyanins and carotenoids, which give berries their deep color. These compounds also help rid the body of free radicals that promote inflammation and help prevent heart disease and certain cancers. 

Whatever your favorite fruit, try to choose seasonal, locally grown produce says Mitzi Dulan, a Kansas City-based dietitian and team sports nutritionist for the Kansas City Royals. Aim for five or more servings a day of fruit to your diet, which can help manage weight since most are low in calories.  

The fruits below boast some of the best benefits for people with arthritis and related conditions.   

Tart cherries 
Tart cherries get their dark red color and many of their powerful anti-inflammatory and antioxidant benefits from the flavonoid anthocyanin. Some researchers compare the anti-inflammatory properties of cherries to non-steroidal anti-inflammatory drugs (NSAIDs). Studies, which often use the concentrated juice of Montmorency cherries, have found tart cherries may relieve joint pain in people with osteoarthritis (OA) and lower the risk of flares in those with gout. In addition, recent studies suggest tart cherries may improve the quality and duration of sleep. 

Strawberries 
Strawberries are naturally low in sugar and have more vitamin C per serving than an orange. Vitamin C can lower risk for gout, high blood pressure and cholesterol problems. Research has also shown that women who ate 16 or more strawberries a week had lower C-reactive protein (CRP), a measure of body-wide inflammation linked to arthritis flares and heart disease.  

As with cherries, scientists suspect it is anthocyanin, along with other phytochemicals, that gives strawberries their anti-inflammatory and antioxidant health benefits. Strawberries are also a good source of folic acid, which the arthritis medication methotrexate can deplete. People taking methotrexate often need folic acid supplements to help prevent side effects, but eating strawberries is still beneficial.  

Red Raspberries 
Like strawberries, these berries are among the highest in vitamin C and anthocyanin. Animal studies have shown extracts from the fruit reduce inflammation and OA symptoms. Other research shows that the fruit’s bioactive compounds lower system-wide inflammation and, when a regular part of the diet, help prevent numerous chronic conditions, such as heart disease, stroke and type-2 diabetes. 

Avocado 
The rich, creamy texture of this fruit comes in part from its high concentration of anti-inflammatory monounsaturated fat. Avocados are also rich in the carotenoid lutein. Unlike most fruits, avocados are a good source of vitamin E, a micronutrient with anti-inflammatory effects. Diets high in these compounds are linked to decreased risk of the joint damage seen in early OA. 

Studies also show eating avocados daily increases “good” HDL cholesterol and lowers “bad” LDL cholesterol. Despite the fruit’s relatively high calorie content, research has found that regular avocado eaters tend to weigh less and have smaller waists. Their high fiber and fat content may help people control cravings, Dulan says.  

Watermelon 
Studies show that eating watermelon reduces the inflammatory marker CRP. It’s also high in the carotenoid beta-cryptoxanthin, which can reduce the risk of rheumatoid arthritis (RA). It’s also packed with lycopene, an antioxidant that may help protect against certain cancers and lower heart attack risk, says Dulan. One cup has about 40 percent more lycopene than raw tomatoes, the next richest raw food source. Watermelon is also ninety-two percent water, which makes it great for hydration and weight management. One cup of watermelon has about 40 calories – plus about a third of your recommended daily allowance of vitamins A and C. 

Grapes 
Both white and darker-colored varieties of grapes are a great source of beneficial antioxidants and other polyphenols. “Fresh red and black grapes also contain resveratrol, the heart-healthy compound found in red wine that contributes to cardiovascular health by improving the function of blood vessels,” says Dulan.   

Resveratrol is also a potent anti-inflammatory. Studies show this bioactive compound acts on the same cellular targets as NSAIDs. Researchers are studying its potential for improving symptoms of OA, as well as for other chronic diseases linked to aging. 

3 Anti-Inflammatory Foods You Should Be Eating

July 29, 2019

We’re guessing you’ve heard the term inflammation thrown around quite a bit these days. Inflammation is a natural immune response that happens when your body interacts with anything it identifies as foreign. Even the common cold causes temporary inflammation in the body. Chronic inflammation, i.e. the kind that continues in the absence of germs and other invaders, isn’t so great. A number of factors can cause inflammation in the body, including food. Here’s what you need to know about inflammation and how the right foods can keep it to a minimum.

Understanding Chronic Inflammation

“Your immune system kicks in when it’s greeted by anything that seems foreign to it, which triggers a process called inflammation,” explains Sheela Prakash, RD and food editor.  “While occasional inflammation is normal, chronic inflammation is not part of the body’s natural process and can be linked to a number of diseases such as cancer, diabetes, heart disease, Alzheimers, arthritis, and more. Food plays an integral role in chronic inflammation — certain foods can help reduce it while others can actually cause it or make existing inflammation worse. ”

But it’s not all bad news: You can counteract this kind of chronic inflammation by eating a diet rich in anti-inflammatory foods—and, just as importantly, avoiding foods that trigger the inflammatory process.

Choose fruits, veggies and nuts and seeds and their butters. Whole grains are another great option like quinoa, oats and brown rice. Other great nutrients are plant-based fats from avocados and olives and their oils; and omega 3 fats from oily fish. When it comes to herbs and seasonings choose turmeric, ginger, cinnamon, and saffron.

If that sounds overwhelming, don’t worry. We’ve narrowed it down to three delicious anti-inflammatory superfoods that are easy to add to your day.

3 Anti-Inflammatory Foods You Should Add Your Diet

1. Turmeric

“Turmeric is nothing short of nutritional gold for brain and body,” says Dr. Nick Bitz, Chief Science Officer for Youtheory®, a health supplement brand based in California. The company is one of the largest manufacturers of turmeric in the U.S. and their formula maximizes the benefits of this super-spice. Youtheory® Turmeric contains 25 times more curcumin, the active ingredient in turmeric, than normal turmeric powder. It also offers black pepper to increase curcumin’s bioavailability. Youtheory® Turmeric is a supplement that’s easy to take with any meal.

Prakash adds that “High levels of turmeric are needed for the body to reap its benefit, which is why taking it in supplement form is a good option.”

2. Walnuts

In general, nuts are great anti-inflammatory foods. Prakash explains that “Walnuts contains a wealth of anti-inflammatory properties. They’re a good source of magnesium and among all nuts, they rank the highest in alpha-linolenic acid (a type of omega-3 fatty acid) and polyphenols (a micronutrient rich in antioxidants). All three are known to fight inflammation.”  Walnuts are incredibly easy to add to your diet. Snack on them, add them to homemade trail mix, throw them in baked goods or toss them on salads.

3. Avocados

Avocado toast isn’t just an Instagram thing. “They’re a rich source of monounsaturated fat and an antioxidant called carotenoids, both of which help reduce inflammation,” says Prakash.  Don’t think you have to stick to toast when it comes to adding avocados to your diet.  They’re delicious in everything from smoothies to sandwiches, and with a squeeze of lemon and a fat pinch of sea salt, half an avocado makes for a satisfying mid-day snack.

Make it Easier

We know you’ve got a long list of to-do’s, and we want to help make things a little easier and breezier. Because, let’s face it, most of the time, it’s the small stuff — like packing a lunch, getting in a quick walk, or even figuring out what’s for dinner — that stresses us out. We’re here to help with advice and insights from influencers and experts. Stay tuned for tips, tools, and strategies designed to make your life simpler, healthier and more delicious.

 

Get expert guidance and full support to find out exactly what YOUR body needs to look and feel great every day, without the deprivation and stress. Learn more about The Clean Plates Approach: an 8-week holistic, body AND life-transforming program. People see amazing results because it’s customized to YOUR unique body. Click here to get 75% off for being part of our community!

Happy National Avocado Day! – Arthrosurface

Happy National Avocado Day!

If you suffer from arthritis or any other condition that causes inflammation, adopting a healthier diet may help reduce your pain. Substituting inflammatory foods for those with anti-inflammatory nutrients can lessen the number of flare-ups that you have. Here is a list of what foods to avoid and some great substitutes to add into your diet.

Eat Avocados! July 31st is National Avocado Day, so it’s fitting that we start with avocados and their anti-inflammatory benefits! Avocados are rich in mono- and polyunsaturated fats, phytoserols, alpha-linolec acid and cartenoids. These nutrients help to reduce inflammation, blood sugar and regulate cholesterol levels.  Avocados are a great replacement for unhealthy fats, so use mashed avocado whenever you’d typically spread margarine or mayonnaise.

Avoid Coffee Creamers, Margarine & Artificial Trans Fat. Most margarines and coffee creamers contain artificial trans-fat (look on the label for “partially hydrogenated oils”). Artificial trans-fats are one of the unhealthiest foods you can eat. They are created by adding hydrogen to unsaturated fats in order to give them the stability of a more solid fat. This process helps to extend shelf life. Studies show that artificial trans-fats cause inflammation and increase disease risk. Other foods that have artificial trans fats include: fried fast foods, frozen pizza, desserts (especially those with frosting), biscuits, and cream filled candies. There is no “safe amount” of artificial trans-fat to eat, so do your best to steer clear.

Cook with Olive Oil: Olive oil is a great oil to cook with! It is rich in an omega-9 fatty acid called oleic acid, which helps to minimize inflammation. Try olive oil when you are cooking, and even add it on top of salads as a dressing. Store bought salad dressings are full of inflammatory sugars and fats. So, swap them out with olive oil, since it’s also good for your heart and brain, too!

Avoid Vegetable oil. Vegetable oil has a high concentration of the inflammatory fat, omega-6, and is low in the anti-inflammatory fat, omega-3. Your omega-6 to omega-3 ratio should be 1:1, so the imbalance causes inflammation.

Eat Fish. Fish is a healthier alternative to red meat that not only gives you the protein you need, but also help to reduce inflammation. Omega-3 fatty acids help to reduce inflammation and are in fish like salmon, snapper, tuna, cod, halibut and bass.

Avoid Red Meat. Not that you should cut red meat out of your diet completely, but the hormones and preservatives found in meat products can cause problems. Another problem with red meat is that it is higher in cholesterol and salt, which can trigger inflammation.

Eat Fruit & Veggies. Because they are packed with antioxidants, fresh fruits and vegetables are a must in any anti-inflammatory diet. The antioxidants such as flavonoids, carotenoids and Vitamins A, C and E help to reduce inflammation. A healthy tip: eat a rainbow of fruits and veggies to get a variety of nutrients: different colors=different nutrients.

Avoid Snack Foods. Processed and packaged foods like chips, pretzels and candy contain tons of saturated fats. These fats trigger fat tissue which releases pro-inflammation agents.

Avoid White Sugar. We know it’s difficult to resist desserts, pastries, sodas and even fruit juices that are loaded with sugar, but studies show that sugars trigger the release of inflammatory cytokines. Sugar goes by many names on ingredient labels, so look out for any word ending in -ose (fructose, sucrose, etc.).

Try Cinnamon Instead. Cinnamon is a sweet spice that actually helps to reduce inflammation. Researchers say that you only need a quarter of a teaspoon a day to get the benefits. So, try swapping out your cream and sugar in your coffee with a bit of cinnamon. If you make this switch you could also be save 70+ calories per cup.

It should be said that you don’t have to completely eliminate all of these bad foods from your diet, but moderation is key. As you can see an anti-inflammatory diet contains tons of healthy foods, so even if it doesn’t help with your condition directly, it can help lower your chances of having other health problems. Check out our Pinterest page for some great anti-inflammatory recipes that will not only help your joints, but your heart and your gut too!

17 Anti Inflammatory Foods Your Body Needs NOW

17 Most Powerful Anti Inflammatory Foods, With Recipes!

Many of us live with chronic, sustained inflammation in our bodies, and we often aren’t aware of it. Now, this is different than the kind of inflammation we see after an injury or infection. This is constant (and, in many cases daily) inflammation. And, chronic inflammation not only can lead to weight gain, but it can also destroy our bodies from the inside out. Currently, medical research links chronic inflammation to almost every chronic disease, from arthritis to heart disease to cancer. That’s why we see anti inflammatory foods and anti inflammatory diets popping up everywhere!

There are several factors that contribute to chronic inflammation, but the foods we eat on a daily basis have a HUGE impact. In Inflammatory Foods & Chronic Inflammation 101, I talked about chronic inflammation’s damaging effects and how we can reduce that inflammation. First, we have to identify sources of inflammation in our diets and gradually phase them out. But, as we remove those inflammatory foods, we need to start introducing anti inflammatory foods. By filling up our diets with wholesome, anti inflammatory foods, we can fend off inflammation and help our bodies heal!

What Are Anti Inflammatory Foods?

Ironically, a healthy immune system launches an inflammatory response to protect and heal the body. But, when that inflammation happens all of the time, it weakens our immune system and harms our own bodies in the process. No wonder chronic inflammation is linked to so many scary diseases, like heart disease, obesity, diabetes, and cancer! And, if we eat inflammatory foods, we set off our immune system’s alarm every day.

So, eating anti inflammatory foods is one of the most basic and effective ways to reduce inflammation in the body. They help to regulate our hyperactive immune system, so it can return to more normal functioning. And, anti inflammatory foods can help heal some of the damage done to the body by chronic inflammation. We just have to give our bodies the right FUEL to make that happen.

But, it’s important to realize that no single food is responsible for our chronic inflammation. And, no single food will “cure” chronic inflammation. Your diet as a whole is what will worsen inflammation, or fight it off!

Simple Changes, Big Payoff

Our bodies know how to process real foods that come from nature, and we need the nutrients in those foods. But, our bodies are not equipped to process the artificial, synthetic, or unnatural ingredients in many foods today. (And, those foods don’t provide us with any real fuel. ) Thus, the body tries to protect us from those foreign substances we eat with inflammation. So, don’t overcomplicate it—eat less junk, eat more real food!

EAT LESS/NO:

  • trans fats
  • packaged and processed foods
  • fried foods and fast food
  • refined sugars and carbs
  • conventionally-raised meat and processed meat
  • artificial sweeteners, additives, and chemicals

EAT MORE/MOSTLY:

  • real, whole foods!!!
  • vegetables
  • fruits
  • omega-3s from oily fish, walnuts, and some seeds
  • grass-fed meat and pasture-raised poultry
  • legumes, whole grains, and unpasteurized full-fat dairy*

*These foods can have anti inflammatory benefits for some people, but they can also cause/worsen inflammation in people with sensitivities to them.

Reducing inflammation can help with moving past a weight loss plateau, and lower our risk of chronic diseases later in life. And, if you’re living with a health condition like IBS, IBD, or leaky gut, you may even see your symptoms disappear as your body heals. Don’t underestimate the power of nutrition! Phase out the inflammatory foods, embrace the anti inflammatory foods, and experience the changes in your body and health.

Food Sensitivities

Naturally, in between the pro inflammatory and anti inflammatory foods, I have to address some gray areas. As I mentioned in Inflammatory Foods 101, some foods are inflammatory for some people, but not others—often referred to as food sensitivities. There’s all kinds of debate about these, which you can read all over the internet if you’d like. Ultimately, YOU have to gauge how your body reacts to these foods:

  • Grains: wheat, barley, rye, corn, millet, oats, sorghum, spelt, rice, wild rice
  • Pseudograins: quinoa, buckwheat, amaranth
  • Legumes: beans (black, white, kidney, etc. ), chickpeas, lentils, peanuts, soybeans, lima beans, clover, alfalfa, & more
  • Dairy: milk, yogurt, Greek yogurt, cheeses, cream, butter
  • The Nightshade Family: bell peppers, chili peppers, potatoes, tomatoes
  • Allium Vegetables: garlic, red & yellow onions, leeks, scallions, shallots, chives

First, I have to say that many of these foods have well-studied anti inflammatory effects in the body. (You can read about some of them in the list below!) Garlic, onions, peppers, whole grains, yogurt—these can often fit well in some people’s anti inflammatory diets! But, they can also have a pro inflammatory effect in other people. Some people are gluten- or lactose-intolerant, others have food sensitivities to compounds in nightshade and allium vegetables. And, some of us have health conditions that increase our sensitivity.

If you’re concerned about food sensitivities that you might have, trying an elimination diet can give you some insight. But, ALL of these foods have greater potential to cause inflammation if you’re living with digestive issues or an autoimmune disease. Especially if you have a digestion-related autoimmune disease (like IBD, Crohn’s, or ulcerative colitis), it’s best to steer clear of these foods. We all have different bodies and potential sensitivities, so there’s no black-and-white answer here.

There’s SO much information to explain about food sensitivities that I decided they deserve their own blog post. So, if you want to know more, check out our post about Food Sensitivities & Autoimmune Diseases!

What Makes Anti Inflammatory Foods Anti Inflammatory?

By understanding what exactly makes certain foods anti inflammatory, we can use that knowledge to choose other anti inflammatory foods. So, as we go through this list of foods, I’ll be referring to their many inflammation-fighting nutrients and phytochemicals:

Nutrients: 

Substances used by the body for survival and growth, both “essential” and “non-essential.

  • Long-Chain Omega-3 Fatty Acids—a.k.a EPA and DHA, two of THE MOST potent anti inflammatory substances that we can consume! (Also, omega-3s are some of the most important essential nutrients we need in our diet!)
  • Vitamins—essential nutrients that our bodies need to function, and many vitamins can function as antioxidants, like Vitamin C, A, and E.
  • Minerals—help the body carry out essential processes, like absorbing nutrients or flushing toxins. For example, we need calcium, but it can build up and drive inflammation unless there’s enough magnesium to process it. Sodium brings fluid and nutrients into the body, but we need enough potassium to flush out built-up toxins that can lead to inflammation.
  • Dietary/Soluble Fiber—feeds healthy gut bacteria, which then break down our food into butyrate, a short-chain fatty acid that can reduce inflammation and insulin resistance. Fiber is a “non-essential” nutrient, because the body doesn’t absorb it or use it for energy. But, it plays a major and important role in our gut health and digestion!

Phytochemicals & Phytonutrients: 

Natural chemicals in plant-based foods that aren’t necessary for survival, but can help fight off inflammation and disease.

  • Polyphenols—compounds that help protect plants from things like infection or UV rays. Then, they become micronutrients in our food and protect our bodies in many ways, including lowering inflammation and preventing disease.
  • Antioxidants—inhibit (anti-) oxidation (­-oxidants) in our bodies by neutralizing damaging free radicals. And, many also have an anti-inflammatory effect. LOTS of different vitamins, polyphenols, and phytonutrients can act as antioxidants, and there are many different classes of antioxidants.
  • Flavonoids—the largest group of phytonutrients, with some of the most powerful antioxidant and anti-inflammatory effects (i.e. anthocyanins, quercetin, kaempferol, catechins, resveratrol).
  • Carotenoids—pigments that give plants their red, orange, and yellow hues, and act as anti-inflammatory antioxidants in our bodies (i.e. alpha-carotene, beta-carotene, lutein, lycopene).
  • Tannins—polyphenols that give many plants a darker, reddish color, as well as a sharp or tart taste (i.e. red grapes, cranberries, cocoa, darker teas, coffee, red wine). And, many tannins act as antioxidants!
  • Organosulfur Compounds—organic compounds that contain sulfur, and have powerful antioxidant and anti inflammatory effects (i.e. sulforaphane, allicin). And, we can thank these compounds for giving some veggies (like broccoli, Brussels sprouts, and onions) their potent, stinky odor when cooked!

Anti Inflammatory Foods

Fatty/Oily Fish

Best Food Sources: wild-caught salmon, caviar/roe, anchovies, herring, mackerel (Pacific, jack, & Atlantic), sablefish, halibut, bluefin tuna, trout, bluefish, blue crab, oysters, bass (striped & freshwater), sardines, canned white tuna (in water), shrimp

Why They’re Anti Inflammatory Foods:

  • Unlike pro inflammatory omega-6s, the long-chain omega-3s (EPA & DHA) REDUCE inflammation in the body and fight off disease. But, long-chain omega-3s are ONLY found in animal sources.
  • Luckily, ALL kinds of fish and seafood contain the long-chain omega-3s! But, the BEST sources are fatty, oily fish—they’re high in omega-3s and low in omega-6s.
  • Now,  farmed fish don’t have the same nutrients as wild-caught—they tend to have a higher content of inflammatory omega-6s. But, eating farm-raised salmon is still better than not eating it at all!

(Learn about the difference between omega-3s in salmon vs. flax seeds, and why your Omega-6 to Omega-3 Ratio is so important!)

Some Evidence:

  • Existing research confirms that EPA and DHA are 2 of the MOST potent anti-inflammatory substances on the planet. They can decrease symptoms of chronic inflammatory diseases, and even lower the need for anti inflammatory drugs like ibuprofen.
  • And, from the TONS of studies on omega-3s, we know they can help prevent or reduce symptoms of: heart disease, diabetes, several forms of cancer, rheumatoid arthritis, inflammatory bowel disease, Alzheimer’s, depression and other mental health issues, and so much more.
  • Recently, emerging evidence suggests omega-3s may also help prevent the onset of metabolic syndrome.
Anti Inflammatory Recipes:

Spicy Salmon Poke Bowl

Weeknight Salmon

Avocado Tuna Salad

Some Nuts & Seeds

Best Food Sources: walnuts, flaxseeds, chia seeds, hemp seeds, pumpkin seeds

Why They’re Anti Inflammatory Foods:

  • Walnuts and certain seeds (like chia, flax, and hemp) contain high levels of short-chain omega-3s, known as ALA (alpha-linolenic acid). Then, ALA has to be converted to DHA or EPA to become active and anti inflammatory in the body. But, most (not all) of us aren’t very good at doing this. So, ALA can be anti inflammatory, but isn’t nearly as effective as DHA or EPA.
  • But, nuts and seeds contain lots of fiber and phytonutrients that can fight inflammation!
  • *However, be cautious: some common nuts and seeds (like almonds, cashews, and sesame seeds) are high in inflammatory omega-6s!

Some Evidence:

  • Walnuts: LOADED with antioxidants, like vitamin E, and walnut skins are chock-full of anti inflammatory phenolic acids, flavonoids, and tannins! (So, don’t peel off those outer skins on your walnuts!)
  • And, research links eating anti inflammatory, antioxidant-rich walnuts to a lowered risk of cardiovascular problems, type 2 diabetes, and even some cancers.  
  • Chia Seeds: Rich in phenolic acids and antioxidant vitamins A, B, D, & E, as well as toxin-flushing minerals like magnesium.
  • In several studies, consuming chia seeds helped regulate cholesterol, lower blood pressure, and decreased inflammatory markers. And, they can also help stabilize blood sugar spikes, which reduces inflammation!
  • Flaxseeds: Great source of fiber and polyphenols, which encourage the growth of good, anti inflammatory gut bacteria. And, of ALL foods on the planet, flaxseeds are the richest source of lignans—a phytochemical that contains soluble fiber and acts as an antioxidant! But, be sure to grind whole flaxseeds into a powder/meal before consuming to make them digestible!

Anti Inflammatory Recipes:

Low Carb Granola

*Keto Overnight “Oats”

*Low Carb Hot Porridge

*From our new Meal Prep Recipes – Low Carb Edition eBook!

Unrefined Olive & Coconut Oils

Best Food Sources: expeller-/cold-pressed extra virgin olive oil, cold-pressed virgin coconut oil

Why They’re Anti Inflammatory Foods:

  • Extra virgin olive oil (EVOO) contains monounsaturated fatty acids (MUFAs) like oleic acid, which can reduce inflammation.
  • And, EVOO contains quercetin, a powerful flavonoid/antioxidant that can fight inflammation and even cancer. Plus, the anti-inflammatory compound oleocanthal ONLY exists in olive oil. And, it’s most potent in extra virgin (unrefined) olive oils—not “virgin,” “light,” or “pure.”
  • But, be careful not to cook EVOO at high temperatures—it has a low smoke point and can oxidize in high heat!
  • Virgin coconut oil contains high levels of antioxidants, which can help fight inflammation and free radicals. Plus, coconut oil can withstand higher-heat cooking!
  • And, the fats in both of these oils can make certain nutrients, vitamins, and anti inflammatory compounds MORE available to the body. So, combining these oils with other anti inflammatory foods can increase their effect!

Some Evidence:

  • A large body of research shows that extra virgin olive oil is a natural anti inflammatory that affects the body much like the anti-inflammatory drug ibuprofen!
  • And, this powerful anti inflammatory effect makes EVOO a disease-preventing superfood. Studies link EVOO and oleocanthal with a lower risk of heart disease, Alzheimer’s, and several cancers.
  • Also, several studies found that the antioxidants in virgin coconut oil significantly decreased inflammatory markers. And, it helped relieve symptoms of arthritis—better than some of the leading arthritis medications!

Anti Inflammatory Recipes:

Berries, Cherries & Grapes

Best Food Sources: blueberries, strawberries, raspberries, blackberries, tart and sweet cherries, red grapes

Why They’re Anti Inflammatory Foods:

  • All of these fruits are loaded with flavonoid antioxidants that can fend off disease. In particular, they’re great sources of anthocyanins, which are amazing at turning off the inflammatory response in the body.
  • Blueberries are especially rich in anthocyanins, as well as quercetin—an antioxidant with a prominent anti inflammatory effect on our bodies.
  • Also, berries and grapes contain resveratrol, a polyphenol which decreases inflammatory free radicals. Red grapes are one of the best sources of resveratrol because it’s found in their skin!
  • Cherries are also a good source of anthocyanins, as well as catechins, another anti-inflammatory antioxidant.
  • And, all of these fruits provide tons of vitamin C, which supports a healthy immune system and acts as an inflammation-fighting antioxidant!

Some Evidence:

  • In the wealth of research on the topic, it’s clear that blueberries, strawberries, raspberries, and most berries in general are powerful anti inflammatory foods.  Because of their incredible antioxidant content, they help fight off inflammation and protect us from serious diseases like cancer and heart disease!
  • In particular, there’s evidence that shows eating blueberries can fend off inflammation from IBD. And, their antioxidant and inflammation-reducing effects may even slow cognitive decline as we age!
  • Similarly, studies show that both tart and sweet cherries can reduce markers of chronic inflammation. And, the antioxidants in cherries can have a lasting effect, helping to keep inflammation at bay even if we don’t eat them every day!
  • The resveratrol in grapes has shown to decrease inflammation in people with coronary artery disease. And, eating grapes may even protect against the development of some other cardiovascular issues.

Anti Inflammatory Recipes:

Blueberry Acai Smoothie

Quinoa Fruit Salad

Cherry Pie Smoothie

Cruciferous Vegetables

Best Food Sources: broccoli, cauliflower, Brussels sprouts, cabbage, kale

Why They’re Anti Inflammatory Foods:

  • Cruciferous veggies are one of the best (if not THE best) sources of the anti inflammatory antioxidant sulforaphane. (Broccoli is a particularly good source!)
  • And, they’re also famous for their ability to lower cancer risk! Cruciferous veggies contain cancer-fighting glucosinolates, which may also prevent excess inflammation.
  • Many of these vegetables are also high in vitamin K, which can help regulate our inflammatory response. And, they’re rich in toxin-flushing potassium and magnesium.
  • Plus, cruciferous vegetables contain inflammation-fighting flavonoids and carotenoids. This combination of vitamins, minerals, antioxidants, and fiber makes cruciferous veggies superstar anti inflammatory foods!

Some Evidence:

  • Loads of research links eating cruciferous vegetables with a lower risk of heart disease and cancer!
  • And, studies looking at sulforaphane in cruciferous veggies found that it can protect against inflammation, as well as oxidative stress caused by free radicals.
  • In particular, sulforaphane may help reduce inflammation associated with Crohn’s disease.

Anti Inflammatory Recipes:

Leafy Greens

Best Food Sources: spinach, kale, Swiss chard, arugula, collard greens, turnip greens, beet greens

Why They’re Anti Inflammatory Foods:

  • Leafy greens are chock-full of ALL kinds of antioxidants that fight inflammation: vitamins A, C, and K, along with flavonoids. Plus, those antioxidants protect us from free-radical damage in the body!
  • Specifically, spinach is one of the richest sources of two flavonoids with powerful anti-inflammatory effects: quercetin and kaempferol.
  • And, dark greens and cruciferous veggies tend to have a higher concentration of nutrients and phytochemicals than veggies with lighter leaves.
  • In particular, spinach, Swiss chard, and kale also bring loads of carotenoids and tocopherols (found in vitamin E) into the mix! Their many vitamins and antioxidants make these dark greens some of the most powerful anti-inflammatory foods.

Some Evidence:

  • Dark leafy greens (especially spinach) have some of the highest concentrations of kaempferol, which research links to preventing the development of cancer!
  • Also, tocopherols have numerous researched health benefits. They can decrease inflammation in people with cardiovascular issues or excess belly fat, and even protect against cancer!

Anti Inflammatory Recipes:

Easy Kale Scramble

Burger Salad

Antioxidant Kale Smoothie

Avocados

Best Food Sources: fresh avocados

Why They’re Anti Inflammatory Foods:

  • Like olive oil, avocados are rich in heart-healthy and anti inflammatory monounsaturated fats!
  • Plus, their high fiber content helps feed our good gut bacteria, and they’re loaded with potassium and magnesium to help flush out inflammation-causing toxins.
  • Avocados also contain loads of anti inflammatory antioxidants—carotenoids and tocopherols (found in vitamin E)—which are also linked to a reduced cancer risk!

Some Evidence:

  • Several studies have shown the power of avocado’s antioxidants. Carotenoids can lower breast cancer risk, and tocopherols can lower prostate cancer risk!
  • In one study, just adding a small portion of avocado to a hamburger lowered markers of inflammation after eating!
  • And, another study found that a natural sugar present in avocados can prevent inflammation!

Anti Inflammatory Recipes:

Avocado Banana Smoothie

Stuffed Avocados

Avocado Shrimp Salad

Tomatoes & Peppers

Best Food Sources: tomatoes (especially cooked), canned tomatoes, tomato juice, bell peppers (especially red), chili peppers, jalapeños

Why They’re Anti Inflammatory Foods:

  • Tomatoes are an awesome source of vitamin C, which acts as an antioxidant and anti inflammatory. Plus, they’re rich potassium, which flushes toxins from the body and helps regulate blood pressure.
  • Most notably, tomatoes (especially when cooked) and tomato juice are rich in the antioxidant lycopene. It protects the brain, and even fights inflammation that can cause depression! Lycopene exists in tomato skin, so cherry tomatoes will have more than full-sized.
  • Bell peppers (especially the red ones) also contain loads of vitamin C and inflammation-fighting antioxidants, like beta-carotene, quercetin, and luteolin!
  • Chili peppers contain sinapic acid and ferulic acid, both of which work to reduce inflammation and oxidative stress in the body.
  • And, hot chili peppers contain capsaicinoids, which give them their spicy taste and can also fight inflammation!
  • *NOTE: Some people may be sensitive to tomatoes and peppers because they’re in the nightshade family. (Especially if you have digestive issues, like IBS.)

Some Evidence:

  • Several studies show that lycopene reduces inflammatory markers in the body, and lowers the risk of many chronic diseases. In particular, lycopene proves effective at preventing the development and growth of some cancers!
  • And, although lycopene supplements are out there, research shows that eating actual tomatoes or drinking tomato juice are far more effective at fighting inflammation!
  • Research shows that the antioxidants in peppers can fight inflammation, and even protect important anti inflammatory compounds in the body, like DHA.

Anti Inflammatory Recipes:

Allium Vegetables

Best Food Sources: garlic, red & yellow onions, leeks, scallions, shallots, chives

Why They’re Anti Inflammatory Foods:

  • Allium vegetables contain allicin, an organosulfur compound that has an anti inflammatory effect and can help fight cancer.
  • And, allicin can help prevent colds by bolstering our immune system!
  • In addition, the many flavonoids in garlic, onions, and other allium vegetables help fight off inflammation and free radicals.
  • For the most powerful allicin effect, look for an aged garlic extract But, you can still reap some benefits from fresh garlic—just be sure to crush it to make the allicin more available to your body!
  • *NOTE: Some people (especially those with digestive issues like IBS) may experience food sensitivities with allium vegetables. But, garlic and onions tend to be in so many dishes, it can be hard to tell!

Some Evidence:

  • Existing research shows that garlic stimulates anti inflammatory proteins in our body, while also suppressing markers of chronic inflammation.
  • And, because garlic reduces inflammatory markers related to cancer, many studies suggest it may help prevent cancer!
  • Specifically, in one study, researchers found that higher consumption of garlic and leeks was associated with a lower risk of breast cancer!

Anti Inflammatory Recipes:

Garlic Chicken Bowl

Tomato & Pepper Salad

Spices & Herbs

Best Food Sources: turmeric, ginger, curry powder, cumin, black pepper, cayenne, cinnamon, cardamom, cloves, cilantro, parsley, basil, rosemary, thyme

Why They’re Anti Inflammatory Foods:

  • Turmeric contains the antioxidant curcumin, which gives the powder it’s vibrant, yellow color. (And, so does curry powder, because it’s a spice blend that contains turmeric!) But, it’s not just a powerful antioxidant—it’s also one of the MOST powerful anti inflammatories in the world!
  • But, since it’s hard to get a significant amount of curcumin just by using turmeric in cooking, pair it with some black pepper. The piperine in black pepper improves your body’s absorption of curcumin! 
  • Ginger contains antioxidants known as gingerols, which are anti inflammatory, antibacterial, and anti-disease! Because of those gingerols, it can help cleanse the body of toxins, boost our immune system and regulate our inflammatory response! 
  • For the most powerful effect, find a way to incorporate fresh ginger into your diet—like steeping it to make ginger tea!
  • Black pepper contains piperine, which helps fight acute inflammation (like from an injury). And, piperine can actually increase the potency of other anti inflammatory foods! Pair black pepper with turmeric, and the piperine will improve your body’s absorption of the curcumin!
  • Like other hot chili peppers, cayenne’s spiciness comes from capsaicinoids—which can also fight inflammation!
  • The flavonoid that gives cinnamon its flavor and smell, cinnamaldehyde, can prevent and reduce inflammation in the body.

Some Evidence:

  • There’s evidence that the curcumin in turmeric reduces inflammatory markers, and can help relieve symptoms of rheumatoid arthritis. Plus, it may also help slow cognitive decline with aging and prevent heart disease!
  • Several studies show that ginger extract can reduce inflammation, ease arthritis pain, and lower the risk of cancer!
  • Although it’s not as strong as turmeric or ginger, studies on rosemary and rosemary extract reveal it can also have a significant anti inflammatory effect.

Anti Inflammatory Recipes:

Teas

Best Food Sources: green tea, some black teas, matcha powder

Why They’re Anti Inflammatory Foods:

  • The leaves of tea plants contain catechins, which are incredible antioxidants that also reduce inflammation.
  • In particular, EGCG is the most powerful of all the catechins, and it’s pretty much ONLY found in green teas.
  • And, that EGCG combined with the loads of flavonoids in green tea make it the most potent anti inflammatory tea you can drink!

Some Evidence:

  • One study found that both green and black tea extracts have anti inflammatory effects, but green tea was more active than black.
  • And, there’s TONS of research that associates the catechins in green tea (EGCG) with a lower risk of chronic diseases. In fact, some researchers theorize that increased green tea consumption in parts of Asia contributes to lower risk of heart disease, neurodegenerative diseases, and cancer.

Anti Inflammatory Recipes:

Try, Try Again

Of course, these aren’t the only anti inflammatory foods out there. There are plenty more to explore! For example:

  • The betalain pigments that make beets purple are also highly potent anti inflammatories.
  • Pineapple is a great source of bromelain, an inflammation-fighting enzyme that’s been used for years as an anti inflammatory medicine.
  • And, of course, the crowd favorites: antioxidant-rich dark chocolate and red wine. (Just be sure to choose 70% cacao chocolate or higher, and no more than 2 glasses of wine in a day! Excess alcohol = inflammation.)

But, as always in nutrition, remember that we’re all different. Our bodies, genetics, health history, diet history—SO many factors vary from person to person. So, even though these foods have well-studied anti inflammatory effects in the body, some of them might not sit well with your body.

As you phase out inflammatory foods and fill your diet with more anti inflammatory foods, pay attention to how your body feels. And, try to view the transition as a process. It will take some trial and error to find what works best for YOU and your health!

Starting a healthy diet is one thing, but how do we stick with it? Make things EASIER on yourself with meal prep!

It’s simple: if we have healthy food prepped, we’re more likely to eat it! And, you can create endless, tasty meal prep combinations with Meal Prep Recipes – Vegetarian Edition and Low Carb Edition!

EACH of these eBooks comes with:

  • 35 meal-preppable recipes, designed for a vegetarian or low carb lifestyle
  • 10 breakfasts, 10 lunches, 10 dinners, and 5 snacks that are ALL gluten-free and dairy-free
  • serving sizes, calories, and macronutrient information for each recipe
  • instructions for how to prep and store each recipe, along with how long it will last

Most of the Low Carb eBook recipes are also Paleo and Whole30 approved, and many of the Vegetarian eBook recipes are vegan! And that dietary preference information is also noted on every recipe. You can get each eBook individually, together, or as a package with Meal Prep: A Beginner’s Guide! It’s the ultimate meal prep survival pack, with step-by-step guidance for anyone new to meal prep, along with tips and strategies to make your prepping easier and more efficient. (Plus, over 100 combined recipes!)

Vegetarian Meal Prep Recipes for Breakfast Lunch & Dinner!

Top 10 Anti-Inflammatory Foods | Chefs for Seniors

Inflammation is one of the main tools used by the body to fight illness and disease.  In most cases, inflammation is a natural part of the healing process.

However, some chronic medical conditions cause the body to have an overly inflammatory response.  One of the best measures you can take to reduce unnecessary inflammation is to eat a diet rich in anti-inflammatory foods. 

Here are 10 of the best anti-inflammatory foods to add to your next shopping list!

Avocados

In one study, avocados were shown to reduce inflammation in skin cells.  Avocados are also packed with heart-healthy monounsaturated fats, magnesium, fiber, and potassium. 

Beets

Beets contain betalain, a pigment that gives them a deep purple color and provides anti-inflammatory benefits.  In addition to its anti-inflammatory benefits, some studies have shown a link between regular consumption of beet juice and lower risk for dementia.

Cherries

Both tart and sweet cherries are some of the best foods for reducing inflammation, especially for people with gout.  They are rich in antioxidants like anthocyanins and catechins.

Fatty Fish

Salmon, tuna, sardines, anchovies, and herring contain high amounts of healthy omega-3 fatty acids, which provide anti-inflammatory benefits to the body. 

Chia Seeds

Chia seeds, which can be found in the organic/health food aisle of the grocery store, are a rich source of plant-based protein and omega-3 fatty acids.  A great way to eat chia seeds is to add a spoonful to a smoothie before blending. 

Tumeric

A spice with a bright yellow color common to middle-eastern and Indian cuisines, turmeric has many anti-inflammatory benefits.  Curcumin, the chemical that provides the spice’s rich color, can help combat against inflammation and boosts your immune system. 

Broccoli

The cruciferous veggie supplies potent antioxidants, including sulforaphane. The antioxidant has shown to fight inflammation by reducing levels of cytokines, signaling proteins shown to synergize inflammation. Research has also shown consuming cruciferous vegetables, including cauliflower and Brussels sprouts, is associated with a decreased risk of both heart disease and cancer.

Peppers

Both bell peppers and chili peppers are loaded with vitamin C and antioxidants with powerful anti-inflammatory effects.  Chili peppers in particular contain sinapic acid and ferulic acid, which can reduce inflammation and may even lead to healthier aging.  

Leafy Greens

Leafy greens (mixed greens, romaine lettuce, spinach, kale, etc.) are probably the most nutrient-packed foods you can eat.  They are high in vitamin A, C, and K, all of which have anti-inflammatory properties.   Anti-inflammatory leafy greens do not include iceberg lettuce, which has very little nutritional value.

Extra Virgin Olive Oil

Extra virgin olive oil is rich in monounsaturated fats and oleocanthol, which has been found to have similar anti-inflammatory effects to ibuprofen.  These anti-inflammatory benefits can reduce the risk of heart disease and cancer.

Best Anti-Inflammatory Foods—Plus What To Avoid – Forbes Health

The American way of eating is a recipe for chronic inflammation, due to its emphasis on foods high in saturated fats, added sugars, refined grains and sodium.

“Meanwhile, we’re skimping on the anti-inflammatory foods: Fish, fruits, vegetables and whole grains,” says Dr. Ricker.

The typical American diet sparks inflammation in many ways, including its impact on our waistlines.  About 42% of Americans age 20 and up are obese, with some of that excess fat lodged deep in the abdomen, parked in and around the liver and other organs. This “visceral fat” is the most toxic type and when these fat cells become overfilled, they die, emitting inflammatory compounds.

Why is our diet so fattening?  Increasingly, evidence points to ultra-processed foods, which make up about 60% of an American’s calorie intake. These concoctions of added sugar, saturated fat and salt include cereal bars, cake mixes, instant noodles, soft drinks, certain breads, sausages and so many of the other foods sitting in supermarket aisles.

Weight gain can happen quickly on an ultra-processed diet. In a tightly controlled National Institutes of Health study, people checked into a medical center for a month, and could eat only foods provided by researchers. They consumed about 500 more calories per day on an ultra-processed food diet than on a diet based on whole foods such as fruits, vegetables, whole grains, simply-prepared chicken and other proteins. Interestingly, people reported enjoying both diets about equally.

Not surprisingly, people started gaining weight on the ultra-processed diet—2 pounds in two weeks—and lost that same amount in the two weeks on the whole foods diet.

Obesity aside, certain types of food inflame the body:

  • Refined carbohydrates, or grains that have lost their bran and germ. Examples include foods made with white flour, such as white bread, most cakes, cookies and other sweets, and many types of cereal.
  • How they inflame: These foods trigger our bodies to generate inflammatory compounds such as free radicals and cytokines.
  • Sweets and sugary beverages. Examples include candy, cookies, cakes, pies, ice cream and other desserts. Sugary beverages include sodas, sweetened iced tea, punches, sports drinks and many coffee drinks.
  • How they inflame: Like refined carbohydrates, too much sugar also induces free radicals and cytokines.
  • Foods high in saturated fat, including fatty and processed meats, chicken skin, dairy (butter, cheese, cream, sour cream and whole and 2% milk) and tropical oils (coconut, palm and palm kernel oil).
  • How they inflame: In excess, saturated fat can cause free radical formation in cells, eliciting an inflammatory immune response.

Interested in trying Noom?

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Anti-inflammatory properties of avocados and tests by scientists | Health

All people are well aware of the value of avocado – its regular consumption helps to clear the blood of cholesterol, reduce the risk of developing cardiovascular diseases, normalize blood pressure, and strengthen the immune system. It has many useful properties, but now we will talk about something else. Recently, inedible avocado seeds have been found to be unique in their medicinal properties. What are their benefits?

Not garbage, but a cure for cancer.

Scientists claim that the avocado seed extract has anti-inflammatory properties.It was possible to prove this in laboratory conditions, which means that it is likely that this component will soon be used in the treatment of various diseases.

Research conducted in Pennsylvania. Biologically active compounds have indeed been found in seeds that provide benefits. Scientists decided not to stop, and continued research in order to understand how the extract can be used in the field of medicine.

Moreover, experts have even filed a patent application for the use of this component as a food additive.

This is a very important discovery. Colitis, arthritis, cardiovascular diseases, cancer – all these pathologies are associated precisely with chronic inflammation.

Product uniqueness

If the benefits of avocado as a separate product have long been known to everyone, then the news about the value of its seeds amazed everyone. After all, this part of the fruit was previously considered garbage! Scientists say that if they can now explain their value, they will reduce the amount of this product sent to landfills.

By the way, avocado is included in the list of those products that are allowed in any quantity, even for diabetics.This fruit contains a large amount of polyunsaturated fats and practically no sugar. For people who want to lose weight or strengthen the immune system, avocados are indispensable.

Benefits of the fruit

So, how valuable its seeds are is clear. Now it’s worth talking about the benefits of avocado. Here are just some of its properties:

  • Formulated with L-Carnitine, which has a powerful antioxidant effect.
  • Avocado amino acids enhance fat synthesis, improve blood circulation and participate in lipid metabolism.
  • The enzymes in the pulp reduce the negative effects of cholesterol.
  • Fruits contain fiber, which has a positive effect on the digestive tract.
  • Avocados are indispensable in skin care. You can improve her condition both by regularly eating the pulp, and by creating special face masks with gruel made from the fruit.
  • Due to its vitamin E, avocado has a positive effect on the elasticity of body tissues and the production of collagen.
  • Also, the fetus normalizes blood circulation and hematopoiesis.Its regular consumption prevents anemia and anemia.
  • Avocado helps the absorption of carotenoids faster.
  • By including this fruit in your diet, you can get rid of depression, irritability and fatigue.
  • Phytonutrienes and phytochemicals contained in the composition destroy cancer cells and also inhibit their growth.

In fact, to experience all the health benefits of avocado, it is enough to eat one fruit a day.

What happens to the body if you regularly eat avocados?

https: // rsport.ria.ru/20210311/avokado-1600787662.html

What happens to the body if you regularly eat avocado?

What happens to the body if you eat avocados regularly? – RIA Novosti Sport, 11.03.2021

What happens to the body if you regularly eat avocado?

Avocado is one of the most popular products among healthy lifestyle enthusiasts. It contains a lot of useful nutrients: vitamins A, K, C, E, B vitamins, potassium, … RIA Novosti Sport, 11.03.2021

2021-03-11T16: 00

2021-03-11T16: 00

2021-03-11T16: 00

healthy

food

health

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MOSCOW, 11 March – RIA Novosti, Daria Mikhailova. Avocado is one of the most popular foods among healthy lifestyle enthusiasts. It contains a lot of useful nutrients: vitamins A, K, C, E, B vitamins, potassium, magnesium, phosphorus, iron, zinc and manganese. But it is most valued as a source of healthy fats. These are omega-3, lutein, pantothenic and oleic acids. Due to its rich composition, avocado has a number of beneficial properties.Strengthening the immune system occurs due to the increased production of glutathione. This amino acid is a powerful antioxidant, the synthesis of which begins to decline with age. Glutathione actively stimulates the production of lymphocytes, increasing their efficiency, resulting in a strong immune response. Thanks to lutein, avocado helps to improve vision. This substance, which can accumulate in the eyeball, protects against premature development of cataracts, macular degeneration, retinal pigment degeneration, and also serves as a prevention of decreased visual acuity.Despite the abundance of fat, this fruit helps to lower cholesterol levels. The steroid substance beta-sitosterol in its composition and functions is a plant analogue of cholesterol. Beta-sitosterol is able to bind to cholesterol receptors and prevent it from entering the bloodstream, and thanks to the vitamin C it contains, avocados support the natural production of collagen. Collagen is a connective tissue substance responsible for the absence of wrinkles, good stretching, sharp eyesight and strong immunity.Along with this, omega-3 and omega-6 fats support skin health by protecting it from moisture loss. Together with vitamins A and E, they strengthen blood vessels, protect against varicose veins and heart disease, make the skin smooth and elastic. Powerful antioxidants, vitamins C, A and E actively fight oxidative stress. By protecting the body from the influence of free radicals, they contribute to the speedy recovery of damaged cells and reduce the risk of premature aging of the body. Avocado also has the ability to affect the mental state of a person.Its components help to quickly cope with depressive disorders, and also help prevent the development of Alzheimer’s. Vitamins B6, B9 and omega-3 fatty acids have a revitalizing and harmonizing effect on the nervous system. Another striking effect observed from regular consumption of avocados is the prevention and help in the treatment of serious diseases such as cancer and type 2 diabetes. Its active anti-inflammatory properties and antioxidant protection provide the body with enough resources to cope with these diseases on their own in their very beginning.

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nutrition, health

MOSCOW, 11 March – RIA Novosti, Daria Mikhailova. Avocado is one of the most popular foods among healthy lifestyle enthusiasts. It contains a lot of useful nutrients: vitamins A, K, C, E, B vitamins, potassium, magnesium, phosphorus, iron, zinc and manganese. But it is most valued as a source of healthy fats. These are omega-3, lutein, pantothenic and oleic acids.

Due to its rich composition, avocado has a number of beneficial properties.

Strengthening of the immune system occurs due to the increased production of glutathione. This amino acid is a powerful antioxidant, the synthesis of which begins to decline with age.Glutathione actively stimulates the production of lymphocytes, increasing their efficiency, resulting in a strong immune response.

February 25, 07:00 AMEFive reasons to drink cocoa every day

Thanks to lutein, avocado helps to strengthen eyesight. This substance, which can accumulate in the eyeball, protects against premature development of cataracts, macular degeneration, retinal pigment degeneration, and also serves as a prevention of decreased visual acuity.

Despite the abundance of fat, this fruit helps to lower cholesterol levels.The steroid substance beta-sitosterol in its composition and functions is a plant analogue of cholesterol. Beta-sitosterol is able to bind to cholesterol receptors and prevent it from entering the bloodstream.

Thanks to its vitamin C content, the avocado promotes the natural production of collagen. Collagen is a connective tissue substance responsible for the absence of wrinkles, good stretching, sharp eyesight and strong immunity. Along with this, omega-3 and omega-6 fats support skin health by protecting it from moisture loss.Together with vitamins A and E, they strengthen blood vessels, protecting against varicose veins and heart disease, making the skin smooth and elastic.

March 10, 7:40 pm The doctor named a product that lowers blood pressure

Powerful antioxidants, vitamins C, A and E actively fight oxidative stress. By protecting the body from the influence of free radicals, they contribute to the speedy recovery of damaged cells and reduce the risk of premature aging of the body.

Avocado has the property of influencing the mental state of a person.Its components help to quickly cope with depressive disorders, and also help prevent the development of Alzheimer’s. Vitamins B 6 , B 9 and omega-3 fatty acids have a regenerating and harmonizing effect on the state of the nervous system.

Another striking effect seen from the regular consumption of avocado fruit is the prevention and treatment of serious diseases such as cancer and type 2 diabetes. Its active anti-inflammatory properties and antioxidant protection provide the body with enough resources to cope with these diseases on their own in their very beginning.

February 24, 07:00 HLI What foods have the most vitamin D? Nutritionist Answers

Avocado Seed Extract Has Anti-Inflammatory Properties

Scientists from the USA have studied avocado seed extract – bright
orange liquid that was used as food coloring –
and found that it contains many anti-inflammatory
connections. The extract can be used to create a food supplement or
pharmaceutical drug, the website says
Pennsylvania State University.

To determine the anti-inflammatory properties of the extract,
researchers used cell culture models and enzymes,
which are important for the immune response in inflammatory
diseases. A class of immune cells called macrophages
were grown in Petri dishes. Then they were influenced
anti-inflammatory stimuli in the presence or absence
avocado seed extract. Scientists have measured how much is formed
important active mediators and signaling pathways in cells
after processing with the extract.They noticed that the extract was starting to
stop inflammation by concentrating micrograms on
milliliter. “The level of activity that we see is very good”,
– noted Joshua Lambert, Associate Professor of the Department of Science of
Pennsylvania State University Foods.

The next step is to start experimental research on
laboratory mice. Scientists plan to introduce the extract into the diet
rodents who suffer from ulcerative colitis, and see if
whether the extract reduce inflammation.

The discovery may be important because cancer, cardiovascular
diseases, arthritis, colitis and many other serious diseases
associated with chronic inflammation. In addition, there is a new one
use for – as it turned out, valuable – avocado seeds,
which are usually sent to food waste.

The research results are published in
Advances In Food Technology and Nutritional magazine
Sciences.

[Photo: Phonlawat
Chaicheevinlikit
/ ru.123rf.com ]

DR SEA MOISTURIZING AND NOURISHING CREAM WITH AVOCADO OIL AND ALOE VERA EXTRACT 50ML

“Dr.Sea” is a natural Israeli cosmetics, which is based on a combination of beneficial, healing effects on human skin and hair minerals from the Dead Sea in combination cold pressed and low-temperature extracts and is produced using the latest innovations.

Moisturizing and nourishing cream with avocado oil and aloe vera extract – Fast-absorbing cream with a pleasant, unobtrusive aroma.

Special features: dye-free, sulfate-free, hypoallergenic, paraben-free, non-comedogenic.

The cream combines moisturizing and nourishing properties, thanks to the composition of avocado oil and aloe vera extract, a complex of vitamins, unsaturated fatty acids and many valuable minerals. It has strong anti-inflammatory and antibacterial properties. Avocado oil is very rich in vitamin E (5 times more than olive oil).It also contains squalene. Relieves inflammation, stimulates the process of cell regeneration, prevents the formation of age spots and acne.

Aloe Vera extract has a calming effect, repairs damaged cells and tissues, and generally helps to keep the skin young and healthy. Its anti-inflammatory properties help in the treatment of acne, rashes and other cosmetic problems. Aloe contains over 75 different valuable organic compounds. Main healing properties: moisturizing, anti-inflammatory.Avacado oil contains vitamins A, C, B1, B2, B3, B9, D, as well as saturated fatty acids, lecithin, essential oils. In addition, a large number of beneficial trace elements and another powerful antioxidant – squalene. It has anti-inflammatory, healing, firming and moisturizing properties.

Result: Moisturized, clean skin. Decrease in inflammatory processes. Smooth, healthy complexion.

Sour cream apple fruit – beneficial properties and application for the prevention of cancer and other diseases

Sour cream apple

Do you know a fruit that is good for the eyes, fights infections, and maybe even has anti-cancer effects? Interesting? Then you should take a closer look at the sour cream apple, or annona prickly.

Sour cream is grown primarily in South America and is often used to make soft drinks, ice cream, and other popular desserts. In English and Spanish speaking countries, it has many names, for example, graviola, guiabano, guanabana, papaya. Contains vitamins C and B, calcium, phosphorus and a small amount of iron, the fruit has antioxidant properties, helping to promote eye health, treat infections and possibly even cancer.

Health benefits

1. Has antioxidants that help fight eye diseases

Most of the health benefits of soursop are related to the antioxidants it contains. Research shows that the phytonutrients present in the fruit contain antioxidants such as alkaloids, saponins, terpenoids, flavonoids, coumarins, lactones, anthrachions, tannins, cardiac hycosides, phenols, and phytosterols. These compounds are able to fight off disease cells and even block tumor growth.

Additional research reports that antioxidants can also help fight eye conditions. The US National Institute of Ophthalmology Study of Age-Related Eye Disease found that antioxidants can be effective, especially when taken in the form of a complex of vitamins C and E, beta-carotene and zinc. In another study, this combination was shown to reduce the risk of age-related macular degeneration by 25% in patients with this disease.

2. Possesses anti-inflammatory and antimicrobial properties

Annona prickly leaf extract has anti-inflammatory and anti-microbial properties, making the fruit an excellent multifunctional anti-inflammatory product. Research suggests that sour cream may have a natural anti-infective effect on the root canals of the teeth. Often, experts use unsafe compounds such as sodium hypochlorite to irrigate the root canal of the teeth and protect against infections.However, these substances can pose a health hazard. The work, published in the journal Journal of Contemporary Dental Practice , notes that using this fruit for root canal irrigation is not only safe, but also very effective.

3. May help fight cancer

Sour cream is one of the most beneficial fruits for cancer due to its antioxidant properties. Research in the journal Food and Function reports that the bioactive components of Annona leaf extract may have anti-cancer effects.This is due to its ability to scavenge free radicals, as well as due to the content of antioxidant enzymes that help eliminate cancer cells. Scientists believe that the leaves of this fruit kill cancer cells by blocking the production of adenosine triphosphate (ATP), which cells use as an energy source. This energy is contained in a chemical compound and, if released, can be used to speed up the work of cells.

However, soursop leaf extract is able to block this activity, reducing the effects of cancer cells and destroying them.This process is called apoptosis or programmed cell death. In addition, scientists from the Tepica Institute of Technology in Mexico have discovered acetogenins in the fruit, which have powerful chemotherapeutic properties.

So soursop is good for cancer? Keep in mind that current research is limited to in vitro (“in vitro”), so it is difficult to say at this time how the fruit will affect the growth and development of cancer cells in the human body.More research with volunteers is needed for more accurate results. However, the fruit is already showing potential anti-cancer effects.

4. Leads to the death of pancreatic cancer cells

Annona prickly extract promotes cell death in many cancers, particularly pancreatic cancer. A study by the University of Nebraska Medical Center suggests that the extract can significantly reduce the spread of pancreatic cancer.Since cancer cells contain more glucose, cell growth usually leads to tumor growth. However, in this study, cells exposed to the extract showed a decrease in glucose uptake compared to normal cancer cells. This decline makes it harder for them to grow and develop, which can help block the disease.

5. Cures infections

Sour cream is often used to fight infections caused by bacteria and parasites, including leishmaniasis.Leishmaniasis is a disease spread by sand fleas. The fruit is also used to treat cold sores, coughs, and nausea. Bacterial and viral infections can cause coughing, sneezing, fever, and other symptoms. These are the symptoms. Surely they cause discomfort, but this is our body’s way of triggering the immune system to fight infection. Sour cream (as well as tea made from it) will help you quickly cope with the infection and get back on your feet.

Nutritional properties

100 grams of raw soursop contains about:

  • 66 calories
  • 16.8 g carbohydrates
  • 1 g protein
  • 0.3 g fat
  • 3.3 g fiber
  • 20.6 milligrams vitamin C (34% of the RDI)
  • 278 milligrams potassium (8% of the RDI)
  • 0.1 mg thiamine (5% of the RDI)
  • 21 milligrams magnesium (5% of the RDI)
  • 0.9 mg niacin (4% of the RDI)
  • 0.1 milligrams copper (4% of the RDI)
  • 0.1 mg riboflavin (3% of the RDI)
  • 0.1 mg vitamin B6 (3% of the RDI)
  • 14 mcg folate (3% of the RDI)
  • 0.6 milligrams iron (3% of the RDI)
  • 27 milligrams phosphorus (3% of the RDI)
  • 0.3 milligrams pantothenic acid (3% of the RDI)

Recipes

Sour cream is used in many recipes.It is used to make juices and soft drinks, ice cream, cheesecakes, milkshakes, candy and custard. It is also added to soup and even fried as vegetables. The leaves are dried to make tea, which is believed to have many health benefits. It is not recommended to eat the seeds of this fruit due to the possible content of neurotoxins in them. However, the raw pulp of the fruit is a great way to experience the full flavor of Annona.

As a rule, the fruit is cut into wedges and consumed raw.When buying, opt for a soft fruit. If it’s green, just leave it to ripen on the shelf like a mango or avocado. After cutting the fruit, you will see a creamy pulp, to eat it, it is better to use a spoon. It has a sweet and sour taste, similar to a combination of banana and pineapple, and a fruity, slightly musky aroma.

Where can you buy such an exotic fruit? It can be found in specialty supermarkets or ethnic markets. It is mainly sold online as a liquid extract and dietary supplement.

If you want to prepare a dish with this fruit, you can start with this:

Milkshake with sour cream apple and cinnamon

Ingredients

  • 1 ripe sour cream apple
  • ½ cup coconut water
  • ½ cup almond milk
  • 1 medium frozen banana
  • a pinch of nutmeg
  • a pinch of cinnamon
  • 1 teaspoon vanilla

Cooking method:

  1. Place the sour cream apple, coconut water and almond milk in a blender.Whisk thoroughly.
  2. Add remaining ingredients. Whisk again.
  3. If you want a thinner shake, add more almond milk.
  4. Once you have a cocktail of the desired consistency, pour it into a glass and sprinkle with cinnamon.
  5. Add a cinnamon stick to decorate.

Sour cream apple milkshake

Here are a couple more recipes with this fruit:

  • Chilled soursop drink
  • Soursop tea

History

The sour cream apple is often confused with another tropical fruit, the jackfruit, as they may look similar in appearance.Annona is not that big, but rather heavy. The oval fruit can be 10-30 cm wide and 15 cm long, while its weight can reach 7 kg. The soursop tree is about 9 meters long. The shape of the fruit may be irregular due to insects affecting it during development. The fruit has an inedible spiny skin that turns from dark green to yellowish green as it ripens. The taste is reminiscent of pineapple, but the smell has a musky note. The pulp is whitish, grainy, fibrous and juicy.In the segments of the fruit are hard, smooth black seeds 1-2 cm in length. In the fruit, they can be from a couple of dozen to two hundred.

In 1526, fruit trees were brought from America to southeastern China, Australia and western Africa, where they were able to produce a good harvest. In Florida, USA, it has been growing for 110 years, and the American Pomological Society in 1879 named it “the fruit of Florida”. He can often be seen in the gardens of the area. Sour cream from Cuba began to be sold in Key West, Florida, at prices ranging from 10 to 50 cents apiece.Fruits from Colombia are considered the best, and the Latin American Institute of Agricultural Marketing has included it in the list of 14 tropical fruits recommended for large-scale planting and sale.

The soursop is grown on small plots throughout Venezuela, providing supplies to processing plants where the frozen concentrate is produced and the strained pulp is stored commercially in Costa Rica.

Risks and side effects

Some experts say that annona prickly can have a negative effect on the human body, so more research is needed.Do not take sour cream supplements if you are pregnant, nursing, or taking any other medications. Its effects are still poorly understood and may have adverse effects.

The seeds are inedible because they contain high amounts of annonacin, a neurotoxin that can lead to Parkinson’s disease and other neurological disorders. One study suggests that tea made from soursop stems and leaves may be neurotoxic.

Remember that current research on the anti-cancer properties of Annona is limited to in vitro . Despite the fact that many sellers talk about the help of soursop in the fight against cancer, its effect on the development of cancer in humans still needs to be carefully studied. Before using food supplements, we advise you to consult with a specialist, and if you experience discomfort or side effects, reduce the dosage or stop taking it.

Final conclusions

  • Sour cream can be very beneficial in the fight against cancer, but its effects still need to be studied. Use with care and under medical supervision to get the most out of the fruit without harming your health.
  • The fruit exhibits powerful anti-cancer properties, the ability to resist infection, promote eye health, and has anti-inflammatory and antimicrobial properties.
  • Take care of yourself and your loved ones,
    buy only healthy products!

Do aphrodisiacs really exist?

  • Jessica Brown
  • BBC Future

Photo by Getty Images

Chocolate, strawberries, oysters. Certain foods are said to increase sexual desire and even the chances of conception. Whether this is really so, BBC Future is figuring out.

Aphrodisiacs, named after the Greek goddess of love, are foods or other substances that supposedly increase libido, potency and sexual satisfaction. After all, who has not heard about the amazing properties of chocolate, strawberries or oysters?

Earlier, more exotic things were attributed to aphrodisiacs, for example, a poisonous Spanish fly, rhino powder and extracts of rare plants.

In fact, in one era or another, almost every product has been endowed with the miraculous properties of an aphrodisiac, as the author of the study “Sexual acts” Martha Hopkins found out.

“Aphrodisiacs were usually considered products that were either rare and expensive, such as truffles, foie gras or caviar, or were shaped like a penis, such as asparagus or artichoke, and even animal testicles,” says Hopkins.

Photo author, Getty Images

Pidpis to photo,

Artichokes were even considered aphrodisiacs, and all because of their shape

Although aphrodisiacs are now credited with the ability to increase sexuality, in the 17th century they were primarily associated with reproduction and fertility.

Almonds, parsnips and even dead pigeons were prescribed to spouses who could not conceive, says Jennifer Evans, an assistant professor of history at the University of Hertfordshire.

But can food affect sexual desire and conception at all? And if it’s a myth, why does it even exist?

Sharper snacks

Certain foods can actually help people with circulatory problems. They act like Viagra, dilating blood vessels and improving blood flow to the genitals.

The amino acid L-arginine, which is found in pumpkin, walnuts and beef, is converted in the body into nitric oxide, which increases blood circulation.

Foods high in omega-3 fatty acids, such as salmon and avocados, also work.

Another substance useful in this sense is quercetin, which is found in apples, berries, grapes, red wine, garlic and dark chocolate. Quercetin has anti-inflammatory properties that can also improve blood circulation.

However, the effect of these products will only be noticeable to men with circulatory disorders, explains Laurie Wright, a spokesman for the American Academy of Nutrition and Dietetics. Those who do not have such problems will not see any changes.

However, most of us associate the word “aphrodisiac” with sexual desire, not function.

Such properties have been attributed to chocolate for a long time. Research has shown that cocoa can increase blood flow to the arms or legs.But when scientists tried to investigate the direct connection with sexual attraction, they failed to prove anything.

Photo author, Getty Images

Pidpis to photo,

Cocoa increases peripheral circulation, but this has nothing to do with sexual desire

In fact, scientists have not been able to prove this for any food product, with the exception of alcohol.

Several small studies have shown that alcohol consumption causes arousal, while sexual function can, on the contrary, decrease.

Although red wine in particular may be indirectly linked to sexual function due to its positive effects on the heart, says Michael Crichman, an obstetrician, gynecologist and sexologist at the Center for Sexual Health and Care Services.

But it is also important to remember that the link between red wine and cardiovascular health has not been conclusively proven.

Wine can also be considered an aphrodisiac as it is part of the Mediterranean diet.

This diet includes primarily fruits, vegetables, whole grains, legumes and nuts, fish and olive oil, and almost eliminates sugar, cheeses and meats.

It turns out that the Mediterranean diet can be considered entirely an aphrodisiac.

Overall Health

“Research does support that red wine affects sexual function, but we don’t know whether the root cause is nutrition or a combination of diet, lifestyle and genetics,” says Krichman.

“But we know for sure that people who are active, eat healthy and avoid stress have a better sex life because all of these elements work together.”

Photo author, Getty Images

Signs to photo,

Scientists have found that red wine has a good effect on sexual function, but perhaps it is a matter of a healthy lifestyle in general

condition and improves mood, Wright explains.

A study of 600 women with type 2 diabetes found that a Mediterranean diet was associated with a lower risk of sexual dysfunction.

Another study showed that diet improved the situation in cases of erectile dysfunction.

“The bottom line is that a healthy diet of seafood, lean meats, nuts, fruits, vegetables and whole grains supports the nervous and hormonal systems and circulation,” explains Wright.

Photo author, Getty Images

Pidpis to photo,

Healthy balanced nutrition is much more an aphrodisiac than any single food

It is good news that scientists have not been able to prove the properties of an aphrodisiac for one particular food.

If such a superfood existed, it would be extremely dangerous, says Jessica Abbott, assistant professor of evolutionary ecology at Lund University in Sweden.

“Most of the foods we eat have no side effects. Otherwise, it would be simply dangerous to eat them regularly,” the specialist explains.

“Plants, which have been attributed to the properties of aphrodisiacs, fortunately, are not staple foods, they generally cannot be eaten. These are, for example, herbs that cannot be touched, or roots with active compounds that protect them from herbivores.”

But why do some people insist that certain foods have an aphrodisiac effect on them?

Maybe it’s just the power of persuasion, says Krichman.

“It is difficult to prove that oysters affect sexual desire because the placebo effect is very strong,” adds the scientist.

Sexual desire is a very complex and very individual psychophysiological response, and therefore anything can actually be an “aphrodisiac”, convinced Nan Wise, a psychotherapist and sexologist at Rutgers University in New Jersey.

Photo author, Getty Images

Signs to photo,

If you are convinced that certain foods can affect your sexual desire, then for sure it will be

“Sexual attraction depends on many factors: physical, psychosocial, situational and includes many variables. If you are convinced that a certain food affects your sexual desire, the placebo effect will work, “explains Wise.

Context is important, adds Professor Evans.You don’t think about sex every time you bite into Twix. But under certain circumstances, it may well be.

Each of us can have our own individual products that evoke erotic associations, says Jean-Christophe Bileter, assistant professor of social and sexual behavior at the University of Groningen in the Netherlands.

Photo author, Getty Images

Signs to the photo,

Chocolate is not always an aphrodisiac – the context decides everything.

“Associations have a very strong effect on us, and the brain remembers cases related to sex very well.If some element of the situation contributed to sexual contact, this thing will surely have a stimulating effect in the future. “

Hunger is not aunt

In fact, any food can become an aphrodisiac. Desire decreases

“From an evolutionary perspective, the desire to have sex for the purpose of reproduction occurs when an individual has a healthy weight and nutrition that provides all the nutrients it needs,” says Bileter.

Photo by Getty Images

Sign up to photo,

Under certain circumstances, any food can have aphrodisiac properties

There is evidence that food was always present in 17th century pornography, Evans adds. Obviously, to help the couple recuperate for the next round.

In experiments with fruit flies, Bileter found that when there was no food around, behavior during mating of insects changed markedly.

If there is enough food around, fruit flies mate up to seven times a day with the first individual they meet.But if food is scarce, they mate only once.

There is also evidence that we have a preference for food that makes us more attractive to the opposite sex. For example, males of some birds attract females with brightly colored feathers. To do this, they eat foods containing carotenoids.

The same happens with people. “The standards of female beauty in the past included curvaceous forms. When food was scarce, a smooth body was a testament to a woman’s good reproductive health,” says Bileter.

Isn’t it an aphrodisiac to feed your sexual partner deliciously? Perhaps this is why we give candy to a loved one or cook for him or her. A home-cooked dinner can fully contribute to desire.

Photo author, Getty Images

Signs to the photo,

A dinner prepared for a loved one and eaten with him can be an excellent aphrodisiac

“Spiders, for example, catch flies to win the favor of females with whom they want to mate, and crickets produce a jelly-like mass to induce their ladies to have sex, “says Associate Professor Abbott.

The myth of aphrodisiacs is so tenacious primarily because people have always been attracted to ideas that promised youth, longevity and fertility, says Jennifer Evans.

And that is why we will believe in aphrodisiacs for many centuries to come.

5 reasons to eat fish oil.

# 1: For some well-known reasons, fish oil helps burn fat
First, fish oil contains essential fats, as it is composed of omega-3 fatty acids.Essential fats are fats that the body cannot produce on its own, and they must enter our body with food. Essential fats are essential for the proper functioning of all organs.

Fish oil is not converted to body fat, but rather, the body will use fats from fish oil to build the outer lipid (fat) layer to protect our cells. Any fats are suitable for this purpose: trans fats, omega-6 fats and whatever you eat, but your cells will function better and your metabolism will be optimal if the lipid layer of cells is created by fish oil, since it increases the activity of insulin.
This increases insulin sensitivity, which is a major factor in fat burning. If you have poor insulin sensitivity, it will be very difficult for you to lose weight. Another benefit of fish oil is its anti-inflammatory properties, which will be discussed in more detail in paragraph 3.

Recently, a study was carried out in which healthy subjects were given 4 grams of fish oil or safflower oil (Omera- 3 fats).Participants who took fish oil significantly reduced body fat and increased muscle mass without even exercising!

It is interesting to note that after taking fish oil, the participants in the experiment showed a decrease in cortisol levels. Cortisol is known to be a catabolic hormone that breaks down muscle fibers, promotes excess fat gain and keeps you on your toes.

# 2: Fish oil promotes muscle gain: it is anabolic
As mentioned in paragraph # 1, fish oil reduces cortisol levels, and this suggests that it has anabolic properties; this idea is supported by some scientific studies.For example, in a recent study on old rats fed fish oil for eight weeks, it was found that they had significantly increased protein synthesis and increased muscle cross-sectional area.

Fish oil is also an anabolic substance for humans. In a study in middle-aged people, subjects were given 4 grams of fish oil per day. It has been found to enhance protein synthesis and lead to significant muscle gain.At the same time, mTOR (the target of rapamycin in cells that leads to muscle growth) increased by 30 percent according to the signal of cell membranes, that is, the same mechanism works that provides normal insulin levels and promotes improved muscle tissue formation. Muscle mass in the subjects increased by 2%, however, due to the small number of people who took part in the study, changes in body composition could not be calculated.

In fact, the anabolic effect of omega-3 fatty acids led the NCAA (National Student Athletic Association) to ban the spread of fish oil among major athletic colleges.The rationale for this is that omega-3 fatty acids offer some benefit to well-funded institutions that can provide these supplements to athletes.

# 3: Fish Oil Reduces Inflammation and Improves Body Composition
Inflammation in the body is not only very dangerous to health, but also greatly affects your ability to lose fat and build muscle. The importance of reducing inflammation can hardly be overstated for those looking to get lean!

For most people, inflammation is meaningless because they simply don’t understand that inflammation means illness, delayed recovery from injury, and obesity.Did you know that adipose tissue actually leads to inflammation by itself, that is, it gradually increases inflammatory conditions in the body?

Fish oil has potent anti-inflammatory properties, which is the main reason for its ability to reduce body fat. As discussed in paragraph # 1, people who took 4 grams / day of fish oil had significantly reduced body fat at the end of the study. In any case, if the number of fat cells is unreasonably increased, then this causes inflammation and loss of lean muscle mass due to its degradation.

Fish oil appears to reduce not only chronic inflammation, but may reduce acute inflammatory responses to intense exercise. In a recent study, young athletes took 3 grams of fish oil for 7 days and then did very intense eccentric exercise to failure.
Results showed that, compared to the placebo group, the fish oil group had significantly fewer inflammatory biomarkers, less muscle swelling, and less training soreness.Researchers hypothesize that fish oil promoted the elimination of waste products generated in response to energy metabolism during exercise, thereby increasing the body’s anabolic capacity.

All of the above suggests that consumption of the optimal percentage of fat in the form of fish oil improves the body’s anti-inflammatory capabilities by:
a) detoxification rate of waste
b) improving health at the cellular level and optimizing muscle building
c) decreasing the amount of hormones that cause inflammation
d) Losing excess weight and improving well-being

No. 4: Eat fish – and your insulin sensitivity and metabolism will increase.
Remember that fish oil increases insulin sensitivity because it is incorporated into the cellular lipid, which improves the binding of cellular receptors to insulin. And after the insulin is bound, its goal is to transfer glucose from food into the muscles, where it will be stored and, if necessary, used as energy. If insulin does not bind well, then cortisol levels rise, causing inflammation; obesity can result.

Insulin also plays a role in building muscle tissue, which is why it is called an anabolic hormone.The good news for us is that by consuming fish oil and limiting carbohydrate intake, insulin enhances muscle building and aids in loading nutrients such as creatine and carnitine into the muscles, which are needed to improve physical performance and burn fat.
An example of the effect of fish oil on insulin sensitivity and body composition was reviewed in a recent study of women with type 2 diabetes.They took either 1.5 or 2.5 grams of fish oil per day. After 30 days of the experiment, both groups dropped their fat percentage and reduced their waist size, significantly increasing their insulin sensitivity. Interestingly, the low-dose fish oil group experienced the greatest reductions in belly fat and an improvement in insulin sensitivity, indicating a personality response to omega-3 fat intake.

# 5: Optimizing body composition requires the right combination of different fats
We hope you agree that fish oil helps you build muscle and burn fat.

Studies have been conducted with only a relatively small dose (up to 4 grams per day) of fish oil, however, some reports indicate better fat loss when increasing this dose in the range of 1 to 1.5 grams per percentage of your body fat weight. For example, if your body fat is 20 percent, then you should take 20-30 grams of fish oil daily, getting most of your fat from fish oil; and then this is logical, since omega-3 fats are the most beneficial to health.

Let’s say, if your total fat intake is 60 grams per day, then it makes sense to take from 20 to 30 grams of it in the form of fish oil, and the rest of the fats – from organic meat and fish products. This is very important if you want to reduce anti-inflammatory processes in the body and improve muscle building while reducing fat percentage. Here’s what you need to know in this regard:

• Most of your omega-3 fatty acids must be obtained from fish oil.

• Omega-6 fats must be of vegetable origin, not seafood. This will be olive oil, nuts, avocados, and the like. The “Western Diet” is VERY high in omega-6 fats due to excessive amounts of refined vegetable oils. Ideally, a balanced intake of Omega-6 to Omega-3 fatty acids is required, and refined vegetable oils are best avoided altogether.

• Consuming large amounts of refined vegetable oils can cause inflammation.The reason is that the body uses the same enzymes to convert Omega-3 and Omega-6 fats into a form in which they can be assimilated.