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Eat Your Way To Perfect Skin! Include These 10+ High Omega 3 Foods In Your Meal!

Eat Your Way To Perfect Skin! Include These 10+ High Omega 3 Foods In Your Meal!

Have you ever had to deal with bad skin condition, dry or lifeless hair, peeling nails, excessive thirst and mood swings? If you have noticed at least two of the symptoms, then you probably have an omega 3 deficiency.

Omega 3 fatty acids are polyunsaturated fatty acids that are important for normal metabolism and therefore are crucial as part of a healthy lifestyle. The problem is that Omega 3 is not produced in our bodies so must be included in our diet.

According to the Omega 3 deficiency statistic in US men only get 50% and women only get 40% of the omega 3s they need daily[1]. Luckily, all deficiency problems can be easily solved by improving the quality of your diet and changing your lifestyle. The study[2] suggests that higher intake of the foods containing omega 3 fatty acids is important for good health as it can improve brain function, immune system, and decrease inflammation.

Omega 3 Fatty Acid Deficiency Brings Multi-faceted Health Problems

The research [3] conducted by University of Maryland Medical Center suggests that omega 3 acids play a crucial role in brain function, as well as normal growth and development of our bodies. According to the study, poor nutrition can cause the deficiency of this important element and eventually lead to serious health problems.

Depression

Depression is a huge burden of many people in the western world with as many as 20% of people [4] suffering this mental disorder. The research also has shown a connection between bad diet and mental health. The results were stunning. People who eat more fish are having about 20 or 30% lower risk of depression. On the other hand, people who do not have a healthy diet and skip meals are more likely to be exposed to depression symptoms.

Heart Disease

According to a study made by the Pittsburgh Graduate School of Public Health [5], Americans have 3 times higher chances of having coronary heart failure than Japanese, who are found to have higher levels of Omega 3 than their American counterparts. This is because Omega 3 foods contain active agents that keep your cells strong to fight away cardiovascular diseases.That proves that an intake of enough Omega 3 is an efficient and affordable way to start a healthier life and avoid heart problems.

Skin Problems

The lack of fatty acids can make your skin bumpy and even cause acne and blackheads. Omega 3 acids play an important role in the condition of cell membranes in the skin and help build a barrier that stops bacteria from causing skin diseases. Therefore consuming foods rich in omega 3 acids can boost your immune system naturally and become an effective acne and blackhead removal remedy.

Top 10 Foods Highest in Omega 3 Fatty Acids

    What’s good in omega 3 acids is that they can be found in plenty of delicious foods that will make your diet both balanced and enjoyable. Here are our top 10 products that are absolute champions in omega 3.

    Flaxseeds

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      Total Omega 3 fatty acids: 3.19 g per serving

      Serving size: 2 tsp

      Flaxseeds are the richest source of omega 3 fatty acids as well as vitamin B1, copper, and manganese. However, it can be quite challenging to add them to your meals so that all essential oils are preserved. One of the most popular ways to eat flaxseeds is by adding them to bread or cookies [6]. Remember that the temperature should be less than 300F (150C) in order to keep the maximum amount of valuable alpha-linolenic acid.

      Salmon

        Total Omega 3 fatty acids: 1.47 g per serving

        Serving size: 4 oz

        Salmon is not only high in omega 3 oil but also rich in protein, selenium and vitamin D, which work together to regulate insulin levels in the body. This assists in the absorption of sugar which is followed by lower blood sugar levels. To get enough amount of fatty acids you can consume 4-ounce servings of salmon twice a week. Any cooking method [7] is good for salmon except for frying. In this case, there is a significant loss of omega 3s.

        Sardines

          Total Omega 3 fatty acids: 3.20 g per serving

          Serving size: 1.34 oz

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          Sardines are the essential source of plenty of nutrients as well as omega 3 fatty acids. Just imagine that one serving contains half of recommended daily value of the nutrients that are found to support heart health. Sardines are also number one among all foods that contain vitamin B12.

          Canned sardines have a long storage life and require minimal preparation. Just rinse them in cold water, sprinkle with lemon juice and extra virgin olive oil.

          Walnuts

          Low glycemic index foods

            Total Omega 3 fatty acids: 2.27 g per serving

            Serving size: 0.25 cup

            Walnuts have always been known as a great source of omega 3. Melatonin in walnuts is associated with better sleep and stress resistance. Walnuts are also rich in fiber and they are a great way to keep your digestive system functioning well. 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids, that’s why it is not recommended to peel them off.

            Soybeans

              Total Omega 3 fatty acids: 1.03 g per serving

              Serving size: 1 cup cooked

              Apart from being rich in protein and omega 3, soybeans also contain a large amount of molybdenum, copper, manganese, and phosphorus. The healthiest way of cooking soybeans is either on the stovetop or using a pressure cooker. Then mix them into salads, use as toppings for sandwiches or add to soups.

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              Shrimps

                Total Omega 3 fatty acids: 0.37 g per serving

                Serving size: 4 oz

                A serving size of shrimps contains 0.37 g of omega 3 fatty acids as well as the record 56 micrograms of the antioxidant mineral selenium. To enjoy the cooked shrimps combine them with chopped tomatoes, scallions, garlic and chili pepper and serve on a bed of romaine lettuce.

                Tofu

                  Total Omega 3 fatty acids: 0.36 g per serving

                  Serving size: 4 oz

                  Tofu is another healthy way to get the omega 3, especially for vegetarians. One portion of tofu will provide you with 15% of your recommended dose of omega 3s. Add it to soups, salads, and pasta three times a week to get your fill of valuable fatty acids.

                  Tuna

                    Total Omega 3 fatty acids: 0.33 g per serving

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                    Serving size: 4 oz

                    Tuna has been dubbed as “brain food” and well-known as an important food source of omega 3s, selenium, vitamin B3 (niacin) as well as protein, providing two-thirds of the daily value in one serving. Tuna salad can be complemented by a lot of ingredients including olives, walnuts, mustard and lemon juice and fennel.

                    Spinach

                      Total Omega 3 fatty acids: 0.17 g per serving

                      Serving size: 1 cup cooked

                      Spinach takes the first position as a source of magnesium and iron; it is also a number 2 source of vitamins B2 and B6. Finally, spinach is an impressively rich source of vitamin K which helps the positive development of bone health. For better taste, you can add spinach to salads and make healthy shakes [8] .

                      Raspberries

                        Total Omega 3 fatty acids: 0.15 g per serving

                        Serving size: 1 cup

                        Raspberries are a unique source of flavonoids, antioxidants, omega 3 fatty acids and potassium. They provide a good supply of antioxidants that help to lower stress and the risk of excessive inflammation. Raspberries are usually served with yogurt and honey.

                        Obviously, when it come to fats, omega 3 is not the one you should remove from your diet. When possible, try to get this important nutrient from food rather than supplements. Fortunately, there are a lot of delicious foods to help you boost your energy, improve your mood and sustain a healthy body.

                        Featured photo credit: http://www.iwcenters.com via iwcenters.com

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                        Last Updated on August 12, 2019

                        12 Best Foods That Improve Memory and Brain Health

                        12 Best Foods That Improve Memory and Brain Health

                        Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                        But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                        I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                        Here are 12 best brain foods that improve memory and brain power:

                        1. Nuts

                        The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                        Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                        Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                        Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                        2. Blueberries

                        Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                        When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                        3. Tomatoes

                        Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                        4. Broccoli

                        While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                        Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                        Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                        5. Foods Rich in Essential Fatty Acids

                        Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                        The body does not naturally produce essential fatty acids so we must get them in our diet.

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                        Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                        6. Soy

                        Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                        Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                        Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                        7. Dark Chocolate

                        When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                        Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

                        8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                        Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

                        B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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                        Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                        Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                        To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                        9. Foods Rich in Zinc

                        Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                        Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                        Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                        10. Gingko Biloba

                        This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

                        It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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                        However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                        11. Green and Black Tea

                        Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                        Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                        Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                        12. Sage and Rosemary

                        Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                        Try to enjoy these savory herbs in your favorite dishes.

                        When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                        More About Boosting Brain Power

                        Featured photo credit: Pexels via pexels.com

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