17 Science-Based Benefits of Omega-3 Fatty Acids: Better Sleep, Eyes, Mood

By Freydis Hjalmarsdottir, MS (Master of Science in Human Nutrition) – Courtesy of Authority Nutrition

fish oil capsules in hand - omega 3 fatty acids

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This nutrition article is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, providing joint relief, better hair and nails, and more energy.

Note: Omega-3 fatty acids are most often found in fish like salmon and halibut, in fish oil supplements, in nuts like almonds and walnuts, and in flaxseed oil.
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Omega-3 fatty acids are incredibly important.

They can have all sorts of powerful health benefits for your body and brain.

In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.

Here are 17 health benefits of omega-3 fatty acids that are supported by science.

1. Omega-3s Can Fight Depression and Anxiety

Depression is one of the most common mental disorders in the world.

Symptoms include sadness, lethargy and a general loss of interest in life.

Anxiety is also a very common disorder, and is characterized by constant worry and nervousness.

Interestingly, studies have found that people who consume omega-3s regularly are less likely to be depressed.

What’s more, when people with depression or anxiety start taking omega-3 supplements, their symptoms get better.

There are three types of omega-3 fatty acids: ALA, EPA and DHA. Of the three, EPA appears to be the best at fighting depression.

One study even found EPA to be as effective against depression as Prozac, an antidepressant drug.

Bottom Line: Omega-3 supplements may help prevent and treat depression and anxiety. EPA seems to be the most effective at fighting depression.

2. Omega-3s Can Improve Eye Health

Eye on White Background

DHA, a type of omega-3, is a major structural component of the brain and retina of the eye.

When you don’t get enough DHA, vision problems may arise.

Interestingly, getting enough omega-3 has been linked to a reduced risk of macular degeneration, one of the world’s leading causes of permanent eye damage and blindness.

Bottom Line: An omega-3 fatty acid called DHA is a major structural component of the retina of the eye. It may help prevent macular degeneration, which can cause vision impairment and blindness.

3. Omega-3s Can Promote Brain Health During Pregnancy and Early Life

Omega-3s are crucial for brain growth and development in infants.

DHA accounts for 40% of the polyunsaturated fatty acids in the brain, and 60% in the retina of the eye. (Polyunsaturated fats are found in animals and vegetables and include nuts, seeds, fish, algae and leafy greens).

Therefore, it’s no surprise that infants fed a DHA-fortified formula have better eyesight than infants fed a formula without it.

Getting enough omega-3s during pregnancy has been associated with numerous benefits for the child, including:

  • Higher intelligence.
  • Better communication and social skills.
  • Less behavioral problems.
  • Decreased risk of developmental delay.
  • Decreased risk of ADHD, autism and cerebral palsy.

Bottom Line: Getting enough omega-3s during pregnancy and early life is crucial for the development of the child. Deficiency is linked to low intelligence, poor eyesight and an increased risk of several health problems.

4. Omega-3s Can Improve Risk Factors For Heart Disease

Heart attacks and strokes are the world’s leading causes of death.

Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later found to be partially due to omega-3 consumption.

Since then, omega-3 fatty acids have been shown to have numerous benefits for heart health.

These include:

  • Triglycerides (fats): Omega-3s can cause a major reduction in triglycerides, usually in the range of 15–30%.
  • Blood pressure: Omega-3s can reduce blood pressure levels in people with high blood pressure.
  • HDL-cholesterol: Omega-3s can raise HDL (the “good”) cholesterol levels.
  • Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots.
  • Plaque: By keeping the arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden the arteries.
  • Inflammation: Omega-3s reduce the production of some substances released during the inflammatory response.

For some people, omega-3s can also lower LDL (the “bad”) cholesterol. However, the evidence is mixed and some studies actually find increases in LDL.

Interestingly, despite all these beneficial effects on heart disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes. Many studies find no benefit.

Bottom Line: Omega-3s have been found to improve numerous heart disease risk factors. However, omega-3 supplements do not reduce the risk of heart attacks or strokes.

5. Omega-3s Can Reduce Symptoms of ADHD in Children

Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity and impulsivity.

Several studies have found that children with ADHD have lower blood levels of omega-3 fatty acids, compared to their healthy peers.

What’s more, numerous studies have found that omega-3 supplements can actually reduce the symptoms of ADHD.

Omega-3s help improve inattention and the ability to complete tasks. They also decrease hyperactivity, impulsiveness, restlessness and aggression.

Recently, researchers evaluated the evidence behind different treatments for ADHD. They found fish oil supplementation to be one of the most promising treatments.

Bottom Line: Omega-3 supplements can reduce the symptoms of ADHD in children. They improve attention and reduce hyperactivity, impulsiveness and aggression, to name a few.

6. Omega-3s Can Reduce Symptoms of Metabolic Syndrome

Vitamin D Capsules

Metabolic syndrome is a collection of conditions.

It includes central obesity (belly fat), high blood pressure, insulin resistance, high triglycerides and low HDL levels.

It is a major public health concern, since it increases your risk of developing many other diseases. These include heart disease and diabetes.

Omega-3 fatty acids can reduce insulin resistance and inflammation, and improve heart disease risk factors in people with metabolic syndrome.

Bottom Line: Omega-3s can have numerous benefits for people with metabolic syndrome. They can reduce insulin resistance, fight inflammation and improve several heart disease risk factors.

7. Omega-3s Can Fight Inflammation

Inflammation is incredibly important. We need it to fight infections and repair damage in the body.

However, sometimes inflammation persists for a long time, even without an infection or injury being present. This is called chronic (long-term) inflammation.

It is known that long-term inflammation can contribute to almost every chronic Western disease, including heart disease and cancer.

Omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation such as inflammatory eicosanoids and cytokines (these are hormone-like molecules that assist with healthy cellular activity).

Studies have consistently shown a link between higher omega-3 intake and reduced inflammation

Bottom Line: Omega-3s can reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases.

8. Omega-3s Can Fight Autoimmune Diseases

Fish

In autoimmune diseases, the immune system mistakes healthy cells for foreign cells and starts attacking them.

Type 1 diabetes is one prime example. In this disease, the immune system attacks the insulin-producing cells in the pancreas.

Omega-3s can help fight some of these diseases, and may be especially important during early life.

Studies show that getting enough omega-3s during your first year of life is linked to a reduced risk of many autoimmune diseases, including type 1 diabetes, autoimmune diabetes in adults and multiple sclerosis.

Omega-3s have also been shown to help treat lupus (skin inflammation), rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.

Bottom Line: Omega-3 fatty acids can help fight several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.

9. Omega-3s Can Improve Mental Disorders

Low omega-3 levels have been reported in people with psychiatric disorders.

Studies have shown that omega-3 supplements can reduce the frequency of mood swings and relapses in people with both schizophrenia and bipolar disorder.

Supplementing with omega-3 fatty acids may also decrease violent behavior.

Bottom Line: People with mental disorders often have low blood levels of omega-3 fats. Improving omega-3 status seems to improve symptoms.

10. Omega-3s Can Fight Age-Related Mental Decline and Alzheimer’s Disease

Vitamin D Capsules in Hand of Man

A decline in brain function is one of the unavoidable consequences of aging.

Several studies have shown that higher omega-3 intake is linked to decreased age-related mental decline and a reduced risk of Alzheimer’s disease.

Additionally, one study found that people who eat fatty fish tend to have more gray matter in the brain. This is brain tissue that processes information, memories and emotions.

Bottom Line: Omega-3 fats may help prevent age-related mental decline and Alzheimer’s disease, but more research is needed.

11. Omega-3s May Help Prevent Cancer

Cancer is one of the leading causes of death in the Western world, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers.

Interestingly, studies have shown that people who consume the most omega-3s have up to a 55% lower risk of colon cancer.

Additionally, omega-3 consumption has been linked to a reduced risk of prostate cancer in men and breast cancer in women. However, not all studies agree on this.

Bottom Line: Omega-3 intake may decrease the risk of some types of cancer, including colon, prostate and breast cancer.

12. Omega-3s Can Reduce Asthma in Children

Yellow Vitamin Bottle

Asthma is a chronic lung disease with symptoms like coughing, shortness of breath and wheezing.

Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling in the airways of the lungs.

What’s more, asthma rates have been increasing over the past few decades.

Several studies have linked omega-3 consumption to a lower risk of asthma in children and young adults.

Bottom Line: Omega-3 intake has been associated with a lower risk of asthma in both children and young adults.

13. Omega-3s Can Reduce Fat in The Liver

Non-alcoholic fatty liver disease (NAFLD) is more common than you think.

It has increased with the obesity epidemic, and is now the most common cause of chronic liver disease in the Western world.

Supplementing with omega-3 fatty acids has been shown to reduce liver fat and inflammation in people with non-alcoholic fatty liver disease.

Bottom Line: Omega-3 fatty acids have been shown to reduce liver fat in people with non-alcoholic fatty liver disease.

14. Omega-3s May Improve Bone and Joint Health

Oil Capsules

Osteoporosis and arthritis are two common disorders that affect the skeletal system.

Studies indicate that omega-3s can improve bone strength by increasing the amount of calcium in bones. This should lead to a reduced risk of osteoporosis.

Omega-3s may also help with arthritis. Patients taking omega-3 supplements have reported reduced joint pain and increased grip strength.

Bottom Line: Omega-3s can improve bone strength and joint health. This may lead to a reduced risk of osteoporosis and arthritis.

15. Omega-3s Can Alleviate Menstrual Pain

Menstrual pain occurs in the lower abdomen and pelvis, and often radiates to the lower back and thighs.

It can result in significant negative effects on a person’s quality of life.

However, studies have repeatedly shown that women who consume the most omega-3s have milder menstrual pain.

One study even found that an omega-3 supplement was more effective than ibuprofen in treating severe pain during menstruation.

Bottom Line: Omega-3 fatty acids can reduce menstrual pain. One study even found that an omega-3 supplement was more effective than ibuprofen, an anti-inflammatory drug.

16. Omega-3 Fatty Acids May Improve Sleep

Good sleep is one of the foundations of optimal health.

Studies show that sleep deprivation is linked to many diseases, including obesity, diabetes and depressio.

Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults.

Low levels of DHA have also been linked to lower levels of the hormone melatonin, which helps you fall asleep.

Studies in both children and adults have shown that supplementing with omega-3 increases the length and quality of sleep.

Bottom Line: Omega-3 fatty acids, especially DHA, may improve the length and quality of sleep in children and adults.

17. Omega-3 Fats Are Good For Your Skin

DHA is a structural component of the skin. It is responsible for the health of cell membranes, which make up a large part of skin.

A healthy cell membrane results in soft, moist, supple and wrinkle-free skin.

EPA also benefits the skin in several ways, including:

  • Managing oil production in skin.
  • Managing hydration of the skin.
  • Preventing hyperkeratinization of hair follicles (the little red bumps often seen on upper arms).
  • Preventing premature ageing of the skin.
  • Preventing acne.

Omega-3s can also protect your skin from sun damage. EPA helps block the release of substances that eat away at the collagen in your skin after sun exposure.

Bottom Line: Omega-3s can help keep skin cells healthy, preventing premature aging and more. They may also help protect the skin from sun damage.

Omega-3s Have Many Health Benefits

Omega-3 fatty acids are incredibly important for optimal health.

Getting them from whole foods, such as eating fatty fish 2 times per week, is the best way to ensure optimal omega-3 intake.

However, if you don’t eat a lot of fatty fish, then you may want to consider taking an omega-3 supplement.

For people who are lacking in omega-3, this is a cheap and highly effective way to improve health.

This nutrition article is shared by Nutrition Breakthroughs, maker of the effective calcium and magnesium based sleep aid Sleep Minerals II, as well as Joints and More, providing joint relief, better hair and nails, and more energy.

Article source: https://authoritynutrition.com/17-health-benefits-of-omega-3/

A Medicine Cabinet of Healing Herbs and Spices in Your Kitchen

Greetings to you,

I’ve included an interesting and useful chart below containing healing herbs and spices – “A Medicine Cabinet in Your Kitchen.”

One good example is a healing herb that was the subject of a research study published in the journal “Circulation”.  Researchers found that a pain ointment containing the main ingredient in cayenne pepper was able to reduce damage to the heart during a heart attack.  An incredible 85 percent reduction in cardiac cell death was observed.

Cinnamon is more than a delicious seasoning.  Studies from the University of Toronto and Ball State University in Indiana have confirmed that consuming cinnamon can significantly reduce blood pressure as well as blood sugar levels by adding cinnamon to the morning cereal.

Ginger contains many healing properties.  For women with PMS, scientists at the University of Medical Sciences in Tehran, Iran compared ginger capsules with two different kinds of anti-inflammatory drugs. 150 women participated and they were divided into three groups.  At the end of the five-month study, ginger was shown to be as effective as the drugs with relieving pain and providing relief.

Sage is a delicious herb used in cooking, particularly with poultry and pasta sauces, and it has a long history of use for medicinal purposes. It’s been used by herbalists to treat sore throats, strengthen the nervous system and improve brain function.

The German Health Commission officially approved the use of sage for excessive sweating and one German study found sage to reduce excessive perspiration by 50%. Sage leaf is also a well-researched remedy for hot flashes and night sweats in menopause.

Regarding the use of minerals such as calcium and magnesium for good sleep and remedying insomnia, William Sears, M.D. writes that: “Calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. This explains why dairy products, which contain both tryptophan and calcium, are one of the top sleep-inducing foods.”

In magnesium deficiency, chronic insomnia is one of the main, central symptoms. Sleep is usually agitated with frequent nighttime awakenings. On the other hand, a high magnesium diet has been found to be associated with deeper, less interrupted sleep.

For more information on effective sleep remedies, see this page on calcium and magnesium for sleep on the Nutrition Breakthroughs blog.

To your good health,

Jobee Knight
Nutrition Breakthroughs

New Chart on the Benefits of Seeds: Flax, Chia, Pumpkin

Greetings to you,

Check out the amazing health benefits of these power-packed small morsels in the chart below.  Seeds such as flax, chia, sunflower and pumpkin have major healing effects. Because of their high fat content, seeds soak up pesticides and toxins like little sponges. Organic is best.

According to Authority Nutrition: “Pumpkin seeds may be small, but they’re packed full of valuable nutrients.  Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.”

“Because of this, pumpkin seeds have been associated with several health benefits.  These include improved heart health, prostate health, protection against certain cancers and improved sleep.”

Another famous healthful seed is the sunflower seed, which can be eaten as a crunchy snack or used as creamy sunflower seed butter.  They are a good source of vitamin E, B complex vitamins and many minerals.  These nutrients help protect the heart, give us energy, and strengthen our immunity against infections.

Enjoy the chart below.  This natural health information is brought to you by Nutrition Breakthroughs, maker of effective natural sleep aids and natural joint and pain remedies.

To your health,

Jobee Knight
Nutrition Breakthroughs

Seeds for healthProvided by Nutrition Breakthroughs.com

Colon Cleansing Foods Chart – Top Foods for a Clean Colon

Greetings,

Here is a great chart of colon cleansing foods for better stomach and colon health.  One example of a good cleansing food is the avocado.  It contains fiber, vitamin C and healthy, plant-based fats, which all help with good digestion and elimination.

Dark leafy greens are some of the richest-mineral containing foods, and they also contain chlorophyll, which is the healthy nutrient in plants that makes them green.  These greens soothe the lining of the stomach and adhere to any toxins to help eliminate them from the body.

Keeping well hydrated with plenty of clean, filtered water may be the number one, most important thing to keep things cleansed and moving smoothly.  Drinking half a cup or a cup of water in the morning on an empty stomach can do wonders for cleansing the body.  And be sure to drink it during the day in-between meals.

To your good health,

Jobee Knight
Nutrition Breakthroughs
Maker of the original calcium and magnesium based sleep aid  Sleep Minerals II

Colon cleansing foodsShared by Nutrition Breakthroughs

Effective Natural Remedies as Counterparts to Drugs

natural remediesGreetings to you,

There is a great handy chart below that contains some of the top natural remedies.  These are well-known healthy counterparts for many common medications.  Add these powerhouse foods to your diet for any of the conditions shown.

One example of a natural health remedy is curcumin, the potent base nutrient of the spice turmeric.  Research from the journal “Foods” has shown that curcumin can help in the management of inflammatory conditions, metabolic symptoms, arthritis, anxiety, muscle soreness and high blood pressure.

Regarding high blood sugar, the Journal of Diabetes Investigation discovered that “A higher intake of fruit, especially berries, green leafy vegetables, yellow vegetables, and cruciferous vegetables or their fiber, is associated with a lower risk of type 2 diabetes.”

Raw tomatoes may be one of the best remedies for high cholesterol.  One study from Mexico found that fourteen servings of raw tomato per week for one month, resulted in a favorable effect on cholesterol levels in overweight women.

This news is provided to you by Nutrition Breakthroughs, maker of the effective natural insomnia remedy with calcium and magnesium Sleep Minerals II, and Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

Enjoy the chart below and put it to good use.

Here’s to your health,

Jobee Knight
Nutrition Breakthroughs
Toll-Free U.S. (888) 861-0326
International (818) 913-4308

Brought to you by Nutrition Breakthroughs.

Top 3 Anti-Inflammatory Foods for Better Sleep, Good Health

Olive oil anti inflammatoryInflammation comes into play in our bodies when bacteria, viruses, damaged cells or unhealthy substances are recognized and attacked by our immune system.  Without immunity and inflammation, healing would not take place.

This system defends our health and is made up of white blood cells, “lymphocyte cells”, “natural killer cells” and others – many of which originate in the bone marrow and then travel in the blood to organs and tissues.

In a healthy body, inflammation smooths the healing process but for some people, the body can become confused and begin to mount a defense against its own tissues.  This can lead to arthritis, celiac disease, irritable bowel disease and others.  In fact, inflammation has been shown to be at the root of the majority of health conditions we face such as heart disease, diabetes, Alzheimer’s, an inflammatory bowel and more.

Eating naturally anti-inflammatory foods can reduce the symptoms of inflammation and disease and help to repair and heal the body.  Here are the top three food-based inflammation fighters.

Vitamin D Foods

Vitamin D has been the subject of many studies for its potent anti-inflammation properties.  The foods highest in vitamin D include sardines, salmon, mackerel, herring, maitake mushrooms, cod liver oil, and organic vitamin D fortified milk and yogurt.

A study from the Journal of Investigative Medicine found that vitamin D has important functions beyond those of supporting calcium and bones in the body.  It concluded that vitamin D is a boost to immunity and a deficiency is common in autoimmune disease, where the body’s immune system attacks healthy cells by mistake.

Vitamin D has also been studied for its benefits for sleeplessness and insomnia. The results of a vitamin D study was published in a recent issue of the journal “Medical Hypothesis”.  The researchers followed 1500 patients over a 2 year period. A consistent level of vitamin D was maintained in their blood over many months.

This produced normal sleep in most of the participants, regardless of their type of sleep disorder, which suggests that many types of insomnia may share the same cause.  During the research, the authors discovered the presence of high concentrations of vitamin D “receiving sites” or “receptors” in those areas of the brain that are related to the onset and maintenance of sleep.

Walnuts

A recent research study in the journal “Nutrients” has a lot of good things to say about the benefits of walnuts.  The authors say: “Walnuts could be predicted to be more anti-inflammatory than other nuts for two reasons. First, walnuts are the only nuts that contain substantial amounts of ALA (alpha-linolenic acid is a kind of omega-3 fatty acid found in plants).

ALA is described as one of the more anti-inflammatory fatty acids. And second, walnuts are also particularly rich in ellagic acid (a natural plant chemical found in fruits and vegetables), which has shown potent anti-inflammatory properties in experimental studies.”

Eating a handful of walnuts before bedtime may also be a good way to soothe sleeplessness and insomnia due to the melatonin they contain. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas says: “Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist the stress caused by toxic molecules. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to inhibit certain types of cancer and to keep the heart healthy.”

Olive oil

Oleic acid is the main fatty acid found in olive oil.  This substance has been shown to greatly reduce levels of inflammation in the body.  A study from the “Current Pharmaceutical Design” journal writes that “Chronic inflammation is a critical factor in the development of many inflammatory disease states including cardiovascular disease, cancer, diabetes, degenerative joint diseases and neurodegenerative diseases. Popular methods to deal with inflammation and its associated symptoms involve the use of non steroidal anti-inflammatory drugs, however the use of these drugs are associated with severe side effects.”

”Therefore, investigations concerned with natural methods of inflammatory control are warranted. A traditional Mediterranean diet has been shown to confer some protection against chronic diseases through the reduction of pro-inflammatory foods and this has been partially attributed to the high intake of virgin olive oil in this diet. Virgin olive oil contains numerous compounds that exert potent anti-inflammatory actions.”

The anti-inflammatory effects of olive oil also extend to brain health and it’s known to help with depression and insomnia.  Olive oil can help balance hormones and keep the neurotransmitters in the brain functioning well.

Other top anti-inflammation foods include broccoli, green leafy vegetables, blueberries, bok choi, pineapple, coconut oil, turmeric, ginger, wild salmon, beets, garlic, oysters, yogurt and other probiotic dairy foods.  Enjoy a wide variety of them to reduce inflammation, increase overall health, and ensure a good, sound sleep.

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, aches and pains, stronger hair and nails and more energy.

How to Use Vitamin E to Battle Aging Skin, Increase Smoothness

vitamin e foodsBy Jacqueline Reilly

The famous vitamin E is renowned for combating aging by keeping joint degeneration at bay and increasing eye and heart health. What is not so well known is that vitamin E can help aging skin to retain its smoothness, moisture and beauty.

Research from the World Congress of Public Health and Nutrition reports that more than 90% of Americans fall below the daily recommended amount of vitamin E.  The recommended daily allowances are provided by the U.S. Food and Drug Administration, and for vitamin E it’s 15 milligrams per day.

The secret to vitamin E’s importance for both internal health and external beauty is similar to that of the other antioxidant vitamins (A and C) — their ability to undo the “free radical” damage that causes skin to develop lines and lose elasticity and firmness.

Free radicals are damaging molecules that come from a reaction of oxygen inside the body.  They come from pollution, smoke, medications, infection, stress, toxic chemicals, a poor diet, and also as a byproduct of normal digestion and metabolism.

“Anti-oxidants (or anti oxygen substances) such as vitamins E, C and A can help to defend the body against free radical damage and repair it.  These nutrients can assist to create skin that is firm and luminous, and incorporating both nutritional and topical approaches can be of benefit.

Topical Vitamin E in Dermatology

Vitamin E is a popular skin treatment because of its ability to stop reactive oxygen molecules from altering the formation of collagen.  Collagen is the main protein in connective tissue, bone and other key tissues in the body.  Vitamin E also maintains the elasticity in cellular spaces that provide the balance necessary to preserve skin moisture.

A dramatic example of vitamin E’s effectiveness for skin health comes from a study done at Ohio State University.  Scientists there found that one particular form of Vitamin E called ‘tocotrienol’ could significantly reduce the amount of damage caused by burns. They concluded that “This model (research) shows that if the level of tocotrienol in the skin is increased five-fold within the first six to twelve hours after a burn, subsequent burn damage will be reduced by at least 50 percent.”

Topical Vitamins Can Boost Beautiful Skin

In addition to Vitamin E, Vitamins C and A are also used in modern skincare to boost skin health and smoothness. In fact, all three vitamins work together to promote the production of collagen. As noted by Leslie Kenton in her best-selling book “The Skin Revolution”, Vitamin C is essential and plays an important role in a transformation in your skin cells, taking up the important amino acid, proline, and using it to make new collagen.”

salad with vitamin eDoes Diet Matter?

What a person eats can have a great affect on their skin’s appearance.  It is important to consume an antioxidant-rich diet to ensure the cells are well guarded against the ravaging effects of free radicals. Avoid refined ingredients such as white flour and sugar, which cause the collagen fibers (which should be present in tidy bundles) to tangle and become crossed up.  The result can be lines, wrinkles and aging skin.

A diet featuring quality proteins like fish and grass-fed meats, seasonal vegetables and fruits, and healthy fats such as olive oil, is recommended for its richness in the antioxidant vitamins A, C, and E. 

Boosting Your Vitamin E Intake

Foods which contain good amounts of Vitamin E include nuts, seeds, avocado, leafy green vegetables, broccoli, butternut squash, olive oil, trout and kiwi fruit. Try if possible to buy organic fruits and vegetables, since recent studies have shown they contain significantly higher levels of antioxidants than conventionally grown produce. They also contain less heavy metals, and since they are pesticide-free, they help reduce the skin’s toxic burden.

Vitamin E can be a great part of one’s skincare routine, and there are an abundance of skincare products in natural food stores that contain this fat-soluble powerhouse. Combine a nutritional approach with a daily skincare routine, to give the skin all the nutrients it needs to glow from within. If a person has very sensitive skin, it’s possible that topical vitamins in skincare products can be an irritant.  In this case, test a small amount of any product and wait several hours before using it liberally.  For all the beautifying benefits it provides, be sure to add vitamin E-rich foods to your diet.

This natural health news is provided by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of natural remedies since 2002. Nutrition Breakthroughs makes Sleep Minerals II, the effective natural sleep aid with calcium, magnesium, zinc and vitamin D, and also Joints and More, the natural solution for joint relief, arthritis, aches and pains, stronger hair and nails and more energy.

Research on Health Benefits of Water: Weight Loss, Headache Relief

Water health benefitsSometimes just taking a drink of pure, fresh water can lighten our spirit and improve our health. Hydration means to supply with ample fluid or moisture. Studies are finding that being well-hydrated with water can assist with weight loss, help relieve fatigue and migraines, and improve mood and concentration.

Water is vital to life and ranges from 75% of body weight in infants to 55% of body weight in the elderly. The more water we drink, the better it circulates through the body, bringing essential nutrients and vitamins to places they are needed and flushing out toxins.

Water provides its health benefits without calories or sugar and actually comes in many forms such as spring water, carbonated water, mineral water, distilled water and well water. It is present in soups, stews, and teas, and is found within the most beneficial of all foods: vegetables and fruits.

Water is gaining attention for its ability to be an appetite-controller that has no side effects, costs very little and requires no prescription. In a study from the American Chemical Society, participants aged 55 to 75 all ate a low-calorie diet during the study. They were divided into two groups — one of the two groups drank 2 cups of water prior to their meals and the other didn’t. Over the course of the 12-week study, the water-drinkers lost five more pounds than the non-water drinkers.

Researchers from the Netherlands set out to prove the common notion that dehydration is considered to result in headaches and they studied 18 patients with migraine headaches. One group was given a placebo and the other was instructed to increase their daily intake of water. In the group that increased their intake of water by a quart a day, the total overall hours of headache were reduced by 21 hours in 2 weeks.

An easy way to increase the water intake is to fill a container with a quart of water and bring it along to drink throughout the day. Avoid tap water and use the filtered, spring or distilled varieties. Eating more raw fruits and vegetables is another key strategy; not only because of their high water content, but because of the plant chemicals they contain. Known as “phytochemicals”, these active nutrients provide the colors of the plants and give benefits to the heart, eyes, hormones and more.

This health news is provided by Nutrition Breakthroughs, maker of the effective natural sleep aid featuring calcium and magnesium Sleep Minerals II, and Joints and More, the natural solution for joint relief, hair growth, allergies and more energy.

Top 11 Proven Health Benefits of Pumpkin Seeds

  • Fiber: 1.7 grams.
  • Carbs: 5 grams.
  • Protein: 7 grams.
  • Fat: 13 grams (6 of which are omega-6s).
  • Vitamin K: 18% of the RDI.
  • Phosphorous: 33% of the RDI.
  • Manganese: 42% of the RDI.
  • Magnesium: 37% of the RDI.
  • Iron: 23% of the RDI.
  • Zinc: 14% of the RDI.
  • Copper: 19% of the RDI.

They also contain lots of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.

Pumpkin seeds and seed oil also contain many other nutrients that have been shown to provide health benefits (2, 3).

Bottom Line: Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium and many other nutrients. An ounce (28 grams) contains about 151 calories.

2. High in Antioxidants

pumpkin seeedsPumpkin seeds contain antioxidants like carotenoids (the yellow, red, and orange colors in vegetables) and vitamin E.

Antioxidants can reduce inflammation and protect your cells from harmful free radicals. Because of this, consuming foods rich in antioxidants can help protect against many different diseases.

It is thought that the high levels of antioxidants in pumpkins seeds are partly responsible for their positive effects on health.

In one study, inflammation was reduced when rats with arthritis were given pumpkin seed oil. Rats given an anti-inflammatory drug experienced negative side effects, whereas rats given pumpkin seed oil had no side effects.

Bottom Line: Pumpkin seeds are full of antioxidants that may help protect against disease and reduce inflammation.

3. Linked to a Reduced Risk of Certain Cancers

Diets rich in pumpkin seeds have been associated with lower levels of stomach, breast, lung, prostate and colon cancers (5).

A large observational study found that eating them was associated with a reduced risk of breast cancer in postmenopausal women (9).

Others studies suggest that the lignans in pumpkin seeds may play a key role in the prevention and treatment of breast cancer (10). Lignans are special plant chemicals that can help to balance hormones.

Further test-tube studies found that a supplement containing pumpkin seeds had the potential to slow down the growth of prostate cancer cells.

Bottom Line: Some evidence suggests that pumpkin seeds may help to prevent certain cancers.

4. Improve Prostate and Bladder Health

Pumpkin seeds may help relieve symptoms of benign prostatic hyperplasia (BPH), a condition where the prostate gland enlarges and can cause problems with urination.

Several studies in humans found that eating these seeds reduced symptoms that are associated with BPH (13).

A study of over 1,400 men looked at the effects of consuming pumpkin seeds on BPH. After one year, men receiving them reported reduced symptoms and a better quality of life.

There is also research to suggest that taking pumpkin seeds or their products as supplements can help treat symptoms of an overactive bladder.

One study found that taking a supplement of 10 grams of pumpkin seed extract daily improved urinary function in 45 men and women with overactive bladders.

Bottom Line: Pumpkin seeds may reduce symptoms of benign prostate enlargement and an overactive bladder.

5. Very High in Magnesium

magnesium pumpkin seedsPumpkin seeds are one of the best natural sources of magnesium. This is important, since magnesium deficiency is common in many Western countries.

In the US, around 79% of adults had a magnesium intake below the recommended daily amount.

Magnesium is necessary for more than 600 chemical reactions in the body. Adequate levels of magnesium are important for:

  • Controlling blood pressure
  • Reducing heart disease risk
  • Forming and maintaining healthy bones (19).
  • Regulating blood sugar levels

Bottom Line: Pumpkin seeds are a rich source of magnesium. Healthy magnesium levels are important for your blood pressure, heart health, bone health and blood sugar levels.

6. May Improve Heart Health

Pumpkin seeds are a good source of antioxidants, magnesium, zinc and fatty acids, all of which may help keep your heart healthy.

Animal studies have also shown that pumpkin seed oil can help reduce high blood pressure and high cholesterol levels.

These are two important risk factors for heart disease.

A study involving 35 postmenopausal women found that pumpkin seed oil supplements reduced diastolic blood pressure by 7% and increased the “good” HDL cholesterol by 16% over a 12-week period (25).

Other studies suggest that it may be the nitric oxide enzymes contained in pumpkin seed oil that are responsible for its positive effects on heart health.

Nitric oxide helps expand blood vessels, improving blood flow and reducing the risk of plaque growth in the arteries.

Bottom Line: Nutrients in pumpkin seeds may help keep your heart healthy by reducing blood pressure and increasing good cholesterol.

7. Can Lower Blood Sugar Levels

Animal studies have shown that pumpkin, pumpkin seeds, pumpkin seed powder and pumpkin juice can reduce blood sugar.

This is especially important for people with diabetes, who may struggle to control their blood sugar levels.

Several studies have found that supplementing the diet with pumpkin juice or seed powder reduced blood sugar levels in people with type 2 diabetes.

The high magnesium content of pumpkin seeds may be responsible for its positive effect on diabetes.

An observational study involving over 127,000 men and women found that diets rich in magnesium were associated with a 33% lower risk of type 2 diabetes in men and a 34% lower risk in women.

More research is needed to confirm this beneficial effect on blood sugar levels.

Bottom Line: Pumpkin seeds may help reduce blood sugar levels for people with type 2 diabetes. However, more research is needed.

8. Very High in Fiber

Pumpkin seeds are a great source of dietary fiber. Whole seeds provide 5.2 grams of fiber in a single 1-oz (28-gram) serving.

However, pumpkin kernels with the shell removed contain 1.7 grams of fiber per ounce. These are the green pumpkin seeds available in most supermarkets.

A diet high in fiber can promote good digestive health.

In addition, high-fiber diets have been associated with a reduced risk of heart disease, type 2 diabetes and obesity.

Bottom Line: Whole pumpkin seeds are an excellent source of fiber. Diets high in fiber are associated with many health benefits, including a reduced risk of heart disease, diabetes and obesity.

9. May Improve Sperm Quality

Low zinc levels are associated with reduced sperm quality and an increased risk of infertility in men.

Since pumpkin seeds are a rich source of zinc, they may help improve sperm quality.

Evidence from one study in mice suggests they may also help protect human sperm from damage caused by chemotherapy and autoimmune diseases.

Pumpkin seeds are also high in antioxidants and other nutrients that can contribute to healthy testosterone levels and improve overall health.

Together, all these factors may benefit fertility levels and reproductive function, especially in men.

Bottom Line: The high zinc content of pumpkin seeds may help improve sperm quality and fertility in men.

10. May Help Improve Sleep

If you have trouble sleeping, you may want to eat some pumpkin seeds before bed. They’re a natural source of tryptophan, an amino acid that can help promote sleep.

Consuming around 1 gram of tryptophan daily is thought to help improve sleep.

However, you would need to eat around 7 oz (200 grams) of pumpkin seeds to get the necessary 1 gram of tryptophan.

The zinc in these seeds can also help convert tryptophan to serotonin, which is then changed into melatonin, the hormone that regulates your sleep cycle.

In addition, pumpkin seeds are an excellent source of magnesium. Adequate magnesium levels have also been associated with better sleep (34).

Some small studies have found that taking a magnesium supplement improved sleep quality and total sleep time in people with low magnesium levels (35, 36).

Bottom Line: Pumpkin seeds are a good source of tryptophan, zinc and magnesium, all of which help promote good sleep.

11. Easy to Add to Your Diet

If you’d like to experience the benefits of pumpkin seeds, they’re easy to incorporate into your diet.

In many countries, they’re a popular snack that can be eaten either raw or roasted, salted or unsalted.

As well as eating them alone, you can add them to smoothies or to Greek yogurt and fruit.

You could incorporate them into meals by sprinkling them into salads, soups or cereals. Some people use pumpkin seeds in baking, as an ingredient for sweet or savory bread and cakes.

However, as with many seeds and nuts, they contain phytic acid, which can reduce the bioavailability of some nutrients you eat.

If you eat seeds and nuts regularly, you may want to soak or sprout them to reduce the phytic acid content. Roasting them may also help.

Bottom Line: Pumpkin seeds can be easily incorporated into the diet as a snack or as an additional ingredient in meals or baking.

Do Pumpkin Seeds Have Any Other Benefits?

The rich nutrient content of pumpkin seeds means they may provide many other health benefits, such as improved energy, mood and immune function.

Eating them can help solve dietary deficiencies and may protect against various health problems.

This health news is shared by Nutrition Breakthroughs, a publisher of nutrition articles and supplier of effective natural remedies since 2002. Nutrition Breakthroughs makes the original calcium and magnesium based sleep aid Sleep Minerals II.

Article Source: https://authoritynutrition.com

Related Article: New Chart on the Benefits of Seeds: Flax, Chia, Pumpkin

Studies Prove Walnut Health Benefits for Sleep, Brain, Heart

health benefits of walnuts
Walnuts are perhaps the most famous tree nut of all and have been named the “Healthiest of All Nuts”. They are rich in plant-based fats and are a good source of the B-vitamins and many minerals.

Even though walnuts are one of the easiest foods to eat, they are also a powerful weapon against chronic diseases. Walnuts can be eaten by the handful as a snack, or in salads, soups, vegetable dishes, baked goods or smoothies.

Due to their uniquely high amounts of healthy fats and potent plant chemicals, recent studies are publishing evidence that walnuts can reduce brain stress, lower cholesterol, increase fertility in men, reduce inflammation, lower the risk of diabetes, strengthen the immune system, and help with insomnia because of the natural melatonin they contain.

Supporting the claim that walnuts are the healthiest nut is a recent study from the journal “Food and Function”. The researchers evaluated nine types of raw and roasted nuts and they found walnuts to contain the highest levels and quality of antioxidants.

An “antioxidant” is a substance in foods or vitamins that neutralizes the harmful effects of oxygen in the body. These “oxidative” effects contribute to aging and disease and can be caused by an unhealthful diet, air pollution, smoking, and also the normal processes of digestion and metabolism. Eating just seven walnut halves per day can be enough to obtain its many health advantages.

English walnuts offer powerful benefits to brain health. A study called “Role of Walnuts in Maintaining Brain Health with Age” was published in the Journal of Nutrition. The researchers wrote that walnuts not only reduce the inflammatory load on brain cells, but they also improve communication and connection between the brain cells themselves – helping to maintain good brain health with increasing age.

For a healthy heart and long life, walnuts have been shown to decrease the risk of cardiovascular disease and also extend life spans in general. Walnuts contain the amino acid l-arginine, which offers protective benefits for the heart. A quarter cup of walnuts contains about 1,130 milligrams of l-arginine. The American Journal of Clinical Nutrition reviewed 13 heart studies and found that the people eating walnuts benefited from a significant decrease in overall cholesterol and had major benefits in the quantity of antioxidants available to them.

Walnuts can be a good sleep inducing food.  Eating a handful of walnuts before bedtime may be a good way to soothe sleeplessness and insomnia. Russel Reiter, Ph.D., a professor of cellular biology at the University of Texas says, “Relatively few foods have been examined for their melatonin content. Our studies demonstrate that walnuts contain melatonin, that it is absorbed when it is eaten, and that it improves our ability to resist oxidative stress caused by toxic molecules. Walnuts also contain large amounts of omega-3 fatty acids, which have been shown to inhibit certain types of cancer and to keep the heart healthy.”

Walnuts also contain 126 milligrams of magnesium per cup, which is 31% of the recommended daily intake. Regarding the use of minerals for insomnia, a study called “The Nutritional Relationships of Magnesium” reports that the classical sign of magnesium deficiency is falling asleep somewhat easily, but awakening frequently throughout the night, with individuals finding themselves tired even after several hours of sleep.

This natural health news is shared by Nutrition Breakthroughs, a provider of nutrition articles and effective natural remedies since 2001. Nutrition Breakthroughs makes the effective natural sleep aid Sleep Minerals II, with highly absorbable forms of calcium, magnesium and vitamin D in a softgel.

Regarding the use of Sleep Minerals II, Tammy M. of Meridian, Idaho says: “I was plagued with insomnia for five years and desperate for a breakthrough. Nothing has helped me more than Sleep Minerals — I’m so sold on them I could go door to door promoting them.  I’m 60 years old and have never slept so soundly.”

Sleep-inducing foods such as walnuts, tart cherry juice, and bananas are good things to include in one’s diet, as well as relaxing and effective forms of calcium and magnesium.