Omega 3 - 18 December 2009
Omega 3 is an essential fatty acid, this means it cannot be produced by the body it must be obtained through the food one eats. Many people dont eat enough fish to achieve healthy levels of omega-3 fatty acids.
Fish is the best source of omega 3 fatty acids - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Studies of Inuit diets in the 1970s revealed the benefits of eating fish lowered rates of heart disease despite eating a high fat diet including seal meat and oily fish. Since then, a huge number of studies have proven these benefits are associated with omega-3 fatty acids in fish oil. Initial studies focused on the benefits of omega-3 fatty acids in heart health. More recently, they've been shown to reduce arthritis, diabetes and asthma. DHA is connected with improved brain development and cognitive function.
Krill oil vs. Fish oil capsules
Krill oil is becoming popular because it contains an antioxidant called astaxanthin. The bright red pigment astaxanthin in krill oil is produced by the algae that krill eats and gives other crustaceans such as lobster and shrimp their reddish-pink color. People use krill oil for the same reasons they use fish oil, flax oil or other omega-3 fatty acids. Unlike fish oil, krill oil doesn't cause fishy burps or an aftertaste, a common side effect of fish oil. Also, krill oil contains higher amounts of astaxanthin than fish oil.
Possible Drug Interactions with Krill Oil
People taking blood thinners (anticoagulant or anti-platelet medication), such as aspirin, warfarin (Coumadin), heparin, clopidogrel (Plavix), non-steroidal anti-inflammatory medications (NSAIDS) such as ibuprofen (Motrin, Advil), naproxen (Naprosyn, Aleve) should only use krill oil under a physician's supervision. Krill oil should also be used with caution by people taking herbs and supplements that are thought to increase the risk of bleeding, such as ginkgo biloba and garlic.
The oil for omega-3 capsules is obtained from small sustainable fish that are low down the food chain. The fish oil used for NZ Health Food Company capsules is obtained from fish that are wild caught. The oil is purified by molecular filtration.
Welcome to the Powerhouse - Resveratrol! - 16 October 2009
NZ Health Food Co now stocks RESVERATROL!
The powerhouse antioxidant complex has positive benefits for cardiac health, improving blood cholesterol and has been linked to lowering blood glucose!
Resveratrol is a phytonutrient naturally occuring in the skin of grapes. It is the main phytonutrient found in red wine to which many benefits have been assigned. Resveratrol belongs to a group of compounds called phytoalexins, produced by plants in self-defense against environmental stressors like adverse weather or attack by insects or pathogenic microbes. Grapes that are grown organically produce phytoalexins in higher concentrations because they have not been artificially protected by man made fungicides.
Resveratrol is derived for the supplement primarily from Japanese knotweed. Resveratrol is found in high concentrations in the stem and roots of Japanese Knotweed. The reversatrol complex has a high concentrations of antioxidant which have been found to minimise oxidative stress and may reduce the effects of age-related conditions. It has also had links to improved cardiovascular health and supports the immune system. Links to improving cardiac health are associated with the inhibition of oxidation of LDL cholesterol, inhibition of smooth muscle cell proliferation and inhibition of platelet aggregation. The most significant finding is that it has been linked to lowering blood sugar levels in humans when taken in high dosages (3-5g). Reseveratrol can give you similar benefits from drinking red wine without the hazardous risk involved with consuming excessive volumes of alcohol.
Heart Health - 29th May 2009
Cardiovascular disease (heart, stroke and blood vessel disease) is a huge problem throughout the world. It is a leading cause of death in New Zealand, accounting for as many as 40% of all deaths in 2000. Of these deaths the majority were from coronary heart disease.
All of this points to the importance of looking after your heart.
The Heart Foundation of New Zealand has a useful ‘must do’ list of how to take care of your heart. They describe how heart disease is largely preventable and that by taking action you can live a long and healthy life. Part of looking after your heart is paying particular attention to your diet.
Follow these simple rules:
- Eat 3 meals every day
- Cover most of your plate with vegetables and fruit
- Snack on fruit and vegetables
- Use wholegrain breakfast cereals and breads
- Use as little oil, butter or margarine as possible
- Buy low fat milk, cheese and yogurt
- Drink lots of WATER and as little alcohol or sugary drinks possible.
- Use as little salt as possible, and look for salt content on packaged foods and sauces
Omega 3 fatty acid
There have been numerous studies conducted into the benefits of omega-3 fatty acids for heart health, and 2000 the FDA made the anouncement that: “Supportive but not conclusive research shows that comsumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.”
EPA (eicosaepentanoic acid) and DHA (docosahexaenoic acid) are the two main fatty acids found in fish oil. EPA and DHA have been seen to lower elevated triglyceride levels. Triglycerides are a type of fat used by the body to store energy and high levels are associated with a greater risk of heart disease. EPA and DHA have also been seen to help maintain a regular heartbeat and studies have shown them to be beneficial to people suffering heart failure.
Anthocyanin-rich Hibiscus
The American Heart Association have released a study showing that drinking Hibiscus Tea can significantly lower blood pressure. The exact pathway is not known but it’s suspected that anthocyanins improve the function of collagen in building healthy tissues and blood vessels.
Anthocyanins are a type of antioxidant, also found in high concentration in blackcurrants, blueberries and raspberries.
Garlic
A study published in The Journal of Nutrition, examined whether including garlic in the diet may help lower blood glucose, cholesterol or triglycerides (three of the risk factors for heart disease).
The study was short, extending over only four weeks but results showed garlic had an impact on reducing all three. While this study is by no means conclusive, it does provide more evidence for the potential benefits of garlic on heart health.
Taking Steps Towards Better Health - 22nd May 2009
Exercise! At this time of year with winter really setting in, exercise becomes a dirty word that none of us really feel like considering.
Unfortunately, the fact remains that it is important to keep up with some sort of exercise all through the year, and most especially during winter. The good news is that perhaps it needn’t be as arduous as we imagine.
A new study, conducted by the San Diego University, shows us how to meet the CDC’s guidelines for getting the recommended 2.5 hours of moderate physical activity per week. Simply taking 100 steps per minute, or taking 1,000 steps in ten minutes meets with what the study defines as a rate of moderate exercise.
The problem has always been that there has not been a single clear idea as to what constitutes moderate exercise. Researchers in this study measured the energy output of participants walking on treadmills, and concluded that a rate of 92 to 102 steps per minute for men and 91 to 115 steps per minute for women can be considered as a level of activity that falls within the moderate range.
To get an idea of how fast this is, lead author Simon Marshall describes it as a brisk walk: “If you can imagine you’re late for a bus, you’re in a hurry. It’s not a leisurely stroll, it’s a brisk walk.”
Researchers suggest using a pedometer when out walking to ensure that you are exercising at an intensity that will raise your heart rate enough to improve physical fitness.
Marshall explained that, “Health benefits can be achieved with bouts of exercise lasting at least 10 minutes, a useful starting point is to try and accumulate 1,000 steps in 10 minutes, before building up to 3,000 steps in 30 minutes.” However he also noted that, “…for reducing your risk of cardiovascular disease and other complications, the 30 minutes of moderate exercise seems to be important.”
So, dust off those trainers, get yourself a pedometer and start walking your way to better health!
FAT FAQs - 15th May 2009
The essential fatty acids are becoming increasingly well known, and used by more and more people as a growing number of health benefits are now associated with these important compounds. But how many people know what essential fatty acids are, what the difference is between omega-3 and -6 fatty acids and what they do in the body?
What are Essential Fatty acids?
Fatty acids are the building blocks of fat molecules, and essential fatty acids are fatty acids that are needed by the body, but cannot be made by it, and so must be obtained from the diet.
What is the difference between omega-3 and omega-6 fatty acids?
The essential fatty acids consist of two groups of fatty acids, the omega-3 and omega-6 fatty acids. The number refers to the chemistry of the fat, and simply indicates the position of a double bond between carbon atoms in the fatty acid molecule.
What are omega-9 fatty acids?
Omega-9 fatty acids are considered necessary yet ‘non-essential’ because the body is generally capable of making these, as long as the omega-3 and 6 essential fatty acids are present.
What is the difference between the fatty acids such as DHA & GLA?
In the body, fatty acid synthesis starts with two short chain essential fatty acids:
Omega-3:
ALA (Alpha-linolenic acid)
and Omega-6:
LA (Linoleic acid)
These two essential fatty acids are converted by the body to the other fatty acids.
What do essential fatty acids do?
Both omega-3 and -6 essential fatty acids play an important role in the production of prostaglandins, powerful hormone-like substances that regulate many important physiological processes including blood pressure and blood clotting, as well as the inflammatory and allergic responses.
Omega-3 and omega-6 fatty acids provide the precursors for the prostaglandins that are known to reduce inflammation, reduce platelet aggregation (helping to keep the blood ‘thin’) and inhibit other pro-inflammatory substances.
Essential fatty acids are also important for healthy skin and hair, nerves and cell membranes.
Clinical and research studies have shown omega-3 to be beneficial in heart and vessel health, mental health and weight management as well helping to reduce inflammation in conditions such as osteoarthritis.
What is the difference between Fish oil, Flaxseed oil, Hemp oil and Evening Primrose oil?
Fish oil
Fish oil is probably the most well-known source of omega-3 fatty acids. Most specifically it provides you with preformed EPA and DHA, the two fatty acids known to be most beneficial for brain and nerve health. The conversion from ALA to EPA then DHA has been performed by the fish and so doesn’t need to be done by your body, making these two important fatty acids readily available.
Flaxseed Oil
One of the most concentrated vegetable sources of the omega-3 fatty acid, ALA. Flaxseed Oil provides your body with the essential fatty acid starting point it needs to make the other omega-3 fatty acids. Flaxseed oil is especially beneficial to people following a vegetarian diet who don’t get any of this essential fatty acid from foods such as fish.
Hemp seed oil
Is also high in ALA, but a recent study published in the Journal of the American College of Nutrition demonstrated results that suggested that it was less effective than flaxseed oil in providing ALA to participants.
Evening Primrose oil
Evening Primrose oil provides you with the omega-6 fatty acid, GLA which is present in very few plants. GLA is known to be one of the beneficial omega-6 fatty acids that shares many of the functions of the omega-3 fatty acids. People with allergies may have difficulty converting LA to GLA in their bodies, and GLA is one of the fatty acids considered beneficial allergic conditions such as eczema.
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