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Posts Tagged ‘omega 3 fats’

Powerful Superfoods To Loose Weight

A Most Comprehensive List Of Superfoods

Food Pyramid - Superfoods for Weight LossSuperfoods provide excellent nutrients,therefore you should implement as many superfoods into your daily diet as possible. Superfoods will help to fuel your body with an optimum of nutrients as well as reducing any kind of inflammation. If you're working out, it allows your body to recover easier between workouts. Being less tired lets you achieve higher goals easily and you will make faster progress in loosing weights.

Make sure you incorporate as many of these foods as you can on a daily basis to stoke your metabolism fat burning furnace.

Fruits: These fruits are high in antioxidants, which help with disease prevention and contain flavonoids. Flavonoids help with eyesight and coordination. These dark colored fruits are also a good source of fiber and boost your immune system.

Super Fruits

  • Acai Berries
  • Blueberries,
  • Goose berries (Amalaki)
  • Blackberries
  • Guava (great source of lycopene)
  • Himalayan Goji Berries
  • Raspberries
  • Dried Plums

Bean/Lentils: Beans are a great source of protein and fiber as well as low in calories. They help to stabilize blood sugars and provide isoflavones that help to prevent certain forms of cancers and heart disease.

Super Beans

  • Mung Beans
  • Chickpeas
  • Lima beans
  • Lentils
  • Black Beans,
  • Red Beans

Oils: Particulary Extra Virgin Olive Oil. It is a heart healthy fat that helps to lower LDL (bad) cholesterol. It contains anti-oxidant and anti-inflammatory properties. It also helps to control cravings

Super Oil

  • Extra Virgin Olive Oil
  • Extra Virgin Coconut Oil

Nuts: Great source of fiber, phytoestrogens, vitamin B6, niacin, magnesium, healthy monounsaturated fats, and protein. These nuts help to lower LDL (bad) cholesterol and seem to help maintain healthy blood vessels.

Super Nuts

  • Cashew Nuts
  • Almonds
  • Walnuts
  • Brazil Nuts
  • Hazelnuts

 

Fish: Most fish contain the potent Omega 3 fatty acids we so desperately need. Fish is potent in a very good way. It helps your body store less fat and helps your body convert fat to energy. It is a great anti-inflammatory as well as wonderful brain food. The ADA recommends that you consume 1.5-3gms of Omega 3 fats a day. One serving of the choices below will provide almost 4 gms of Omega 3 fats.

Super Fish

  • Mackerels
  • Wild caught Salmon
  • Blue Fin Tuna

Vegetables: Dark green leafy vegetables such as spinach contain carotenoids that improve your immune system and is full of vitamins and minerals. Don't forget about these other powerful vegetables such as broccoli, cauliflower, kale and other cruciferous vegetables that contain cancer fighting properties as well as a great source of fiber which aids in weight loss. Carrots are a great source of beta carotene , which can reduce the risk of cancer, tomato contains lycopene another powerful antioxidant that also reduces the risk of cancer.

Super Vegetables

  • Spinach
  • Carrots
  • Tomato
  • Broccoli
  • Kale
  • Cauliflower
  • Beets
  • Cabbage
  • Swiss Chard
  • Purslane

Green Tea: Not only is non-caffeinated fluid good for you, but research has shown that green tea may be one of the best disease fighting fluids you can consume. It is very high in antioxidants and scientists have shown that is has reduced cancer in individuals by as much 60%. It actually inhibits the growth of cancer cells. Studies have indicated that it reduces overall cholesterol levels as well as increasing the ratio of HDL (good) cholesterol to LDL (bad) cholesterol.

Green Tea is good to prevent:

  • Impaired immune functions
  • Cancer
  • Rheumatoid arthritis
  • High cholesterol levels
  • Cardiovascular disease
  • Inflammation / Infection

Besides all this, green tea has also benefits to those wanting to loose weight. Researchers showed that those that consumed green tea extract burned more calories than those that consumed caffeine or a placebo. At least two liters of green tea per day will therefore help you to loose some extra weight.

If you implement eat as many of these superfoods as you can in your daily meals your body will be burning maximum calories while running at peak efficiency and  to stoke the fat burning furnace called your metabolism. The result is obvious; Weight Loss!

Picture by USDA

Superfoods To Fight Arthritis

Every Type of Arthritis demands certain superfoods

Fighting Arthritis with SuperfoodsPeople in the western world suffer from all kinds of illnesses and many of them are related to what we eat! One of the most spread disease is arthritis.The most common form of arthritis is osteoarthritis, or the deterioration of cartilage surrounding the bones. This form causes the bones to rub against each other, resulting in pain, inflammation and difficulties in moving the respective limbs. The second form of arthritis is rheumatoid arthritis. This kind is an autoimmune disease where the joint linings become inflamed due to dysfunction of the immune system. It can become very serious and tends to effect a higher percentage in women than in men.

Arthritis is a condition that affects nearly 70 million people around the globe. The major complaint by people who suffer from arthritis is joint pain. Pain is the most common constant and may be localized to the joint(s) affected. Treatment can vary widely, based on the severity of the arthritis and on what type of arthritis it is, and on the location of the body. While individual attention from your physician is sure necessary to best manage your unique symptoms, certain Superfoods have been discovered lately that can offer a tremendous relief for many people suffering from both types of arthritis.

Although the two forms of arthritis are different in many ways, they both are joint conditions, which can be very complex. Both involve various systems of the body and are often unpredictable in severity.  Certain superfoods and supplements can be extremly beneficial to help managing arthritis. The superfoods listed below are known to have various health benefits.

The Best Foods to Fight Arthritis!

Many foods have anti-inflammatory properties that can help fight rheumatoid arthritis. Chief among them are omega-3 fatty acids, which are found in

  • Walnuts
  • Flax Seeds
  • Fish and Fish Oil

The fatty acids, EPA and DHA, are converted by the body into substances that fight inflammation. Studies show that they reduce joint stiffness, swelling and tenderness. The best food choices are fatty fish like

  • Wild Salmon
  • Mackerel
  • Blue Fin Tuna

Omega-3 fats have recently been found to be present in a variety of food products, such as

  • Organic Eggs.

Antioxidants are another category of substances that fight inflammation. They are plant chemicals found in fruits, vegetables and other natural foods.

  • Green Tea

in particular, is loaded with powerful antioxidants called polyphenols, which have been shown to reduce inflammation. Green tea also contains healing substances, like the antioxidant EGCG, fluoride, catechins and tannins. Studies show that drinking four cups a day can prevent the onset of osteoarthritis, and reduce the severity if you already have it.

As it turns out, one of the fieriest foods you can eat actually has anti-inflammatory properties.

  • Chilly Peppers

Chilly contains capsaicin which inhibits inflammation. One study showed that capsaicin cream applied topically reduced pain in sufferers of osteoarthritis. Careful though, you might want to discuss this treatment with your doctor first, and feel free to add chillies to your meals too. I always say, "The hotter, the greater the benefits."

Pain Saving Food Supplements

It is important for everyone to get the recommended daily dose of vitamins and minerals, but arthritis sufferers could see added benefits. Vitamin C is known to prevent the breakdown of cartilage, which is often effected by arthritis. When it comes to vitamins and minerals, however, more is not always better. Tell your doctor what supplements you are taking and don't go over the recommendations. Too much vitamin C was shown to exacerbate arthritis of the knee.

Vitamin D is important for bone and joint health. It also may help build collagen, one of the building blocks of joints. You can get this vitamin by spending 10 to 15 minutes in the sun for at least two or three days of the week, this will store enough vitamin D in your body to be protected.

Vitamin E also acts as an antioxidant to fight inflammation. Nuts and seeds and avocados are rich in vitamin E. If you combine these foods with omega-3 rich fish, you may gain extra benefits. Studies show that consuming these two nutrients together may boost their ability to fight inflammation and therefore reduce the pain dramatically.

If you suffer from any form of arthritis, changing your diet immediately is in any case a smart move. Fresh fruits and vegetables, whole grains, and lean plant based proteins are very important for you!. These foods will provide you with a variety of antioxidants that can promote good health in all aspects. Then add on the superfoods and food supplements and you have the perfect overall diet for fighting off arthritis.

Prevention of Artritis

Rheumatoid arthritis and osteoarthritis can both not be completely prevented but we can reduce the risks of becoming an arthritis victim by becoming physically more active exercise regularly and participating in physical therapies. Weight loss is also essential for obese people suffering from arthritis and as we've been discussing earlier, eating healthy foods and superfoods. Anybody who feels chronically pain in certain joints should see a physician and seek early diagnosis because the earlier the treatment is started, the better is the prognosis of healing

By: Mark Bromson, M.D.

http://www.vitalmaxvitamins.com