Category: Health

fish oil supplements

The Outstanding Health Benefits of Omega-3 And Its Best Food Sources

Posted on | by edenboost

Omega-3 fatty acids are an incredibly popular nutrient – it is commonly sold in the form of fish oil supplements. One of the main reasons why people take fish oil (often among older adults) is for its famed benefits to our heart health. 

But did you know that omega-3 has a whole lot more to offer other than protecting heart health?

In this article, we will be exploring the scientifically proven health benefits of omega 3 fatty acids, along with its best food sources. 

What is Omega-3?

Omega-3 fatty acids are a group of essential fatty acids that are crucial to many of our body’s important processes. It is considered essential because our body doesn’t produce its own supply of omega-3 fatty acids, while playing a key role in many areas of our health, such as for brain health, heart health, and immunity.[1]

Omega-3 fatty acids can only be obtained from a couple of food sources, such as fatty fish, flax seeds, chia seeds, walnuts, avocados, and fish oil supplements. There are three main types of omega-3 fatty acids[2]:

  • ALA (Alpha-linolenic acid): The most common type of omega-3 fatty acid which can be obtained from both animal and plant food. The majority of our ALA intake is converted into energy, while a small percentage is converted into either EPA or DHA. 
  • EPA (Eicosapentaenoic acid): This type of omega-3 fatty acid can be found in fatty fish and other seafood (salmon, shrimp, herring, and sturgeon), as well as in grass-fed animal products albeit in smaller quantities. EPA is known to have anti-inflammatory properties and can help prevent mental health problems. 
  • DHA (Docosahexaenoic acid): This type of omega-3 fatty acid can be obtained from fatty fish and algae. It plays a crucial role in brain development, eye health, heart health, and is also a structural component of the skin. DHA deficiencies in infancy and childhood often leads to learning disabilities and ADHD.[3]  

Out of these three main types of omega-3 fatty acids, EPA and DHA are considered the most important as they are needed by the most important processes in our bodies, and only a small percentage of ALA (around 1%) is biologically active when converted into EPA and DHA. Although other forms of omega-3 fatty acids exist, ALA, EPA, and DHA, are really the only ones that are considered essential for our health. 

The 11 Health Benefits Of Omega 3 Fatty Acids

Over the years, the effects of omega-3 fatty acids on our health have been closely studied. Although it has become popular for its benefits for heart health, researchers have also found that omega-3 fatty acids can also benefit other areas of our health. 

  1. Omega-3 Fatty Acids Can Help Improve Mental Health

One of the most interesting benefits that omega-3 fatty acids can offer is its ability to alleviate certain mental health issues, such as depression and anxiety. 

Fatty acids, such as omega-3, are crucial to our brain’s development and maintenance (did you know that the brain is made up of 60% fat?).[4] These fatty acids are essential to the synthesis and function of neurotransmitters, which carry signals to and from our brain. 

omega 3 mental health benefits

Because of their role in the modulation and maintenance of neurotransmitters, fatty acids greatly affect our mental health. After all, our dopamine and serotonin receptors all reside in our brains.[5] 

A handful of studies have found that people who consume omega-3 regularly are less likely to have depression. For instance, several epidemiological studies have found that populations with a higher consumption of oily fish, such as in the Mediterranean diet, are reported to have a lower prevalence of depression or depressive symptoms.[6]  

Among those who are already experiencing depression, the supplementation of omega-3 fatty acids was found to have improved depressive symptoms.[7] It is believed that EPA is responsible for  these antidepressant effects, and researchers suggest that omega-3 directly interacts with serotonin and serotonin receptors in the brain.[8]   

In fact, one study even concluded that it is just as effective as common antidepressant drugs.[9]

More high-quality studies are needed for doctors to truly recommend omega-3 supplements as a cure for depression. For now, one can safely use omega-3 supplements in conjunction with their prescribed antidepressants.  

  1. Omega-3 Can Help Improve Eye Health

Omega-3 fatty acids were also found to benefits eye health, especially DHA. Firstly, DHA is crucial for the development of our eyes. In a study published in the American Journal of Clinical Nutrition, mothers who received an adequate amount of DHA supplementation throughout their pregnancy gave birth to infants who had better visual acuity at 2 months of age.[10] 

Several studies have also found that omega-3 fatty acids were capable of protecting adult eyes from macular degeneration and dry eye syndrome.[11] Essential fatty acids were also found to aid in the proper drainage of intraocular fluid from the eye, reducing the risk of developing high eye pressure and glaucoma. 

  1. Omega-3 Can Protect You From Heart Disease

Omega-3 supplements are best known for their cardioprotective properties, as these essential fatty acids are capable of mitigating multiple risk factors of heart disease at the same time. 

This is especially notable considering that heart diseases are known as the world’s leading cause of death next to strokes.[12]  

Here’s how omega-3 reduces your risk of developing heart diseases[13]:

  • Reduces triglycerides: Omega-3 fatty acids are known to reduce triglycerides in your bloodstream. Triglycerides are a type of fat that are stored in your body from unused calories. Having too many triglycerides can clog or thicken artery walls, which increases the risk of having high blood pressure or a stroke. 
  • Reduces blood pressure levels: Throughout multiple studies, a high consumption of omega-3 was found to have lowered blood pressure levels. 
  • Raises “good” HDL cholesterol levels: HDL (high-density lipoprotein) is a type of cholesterol that absorbs the “bad” LDL cholesterol from your bloodstream which is then flushed out from your body. LDL cholesterol is called the “bad” cholesterol because it can cause a deadly buildup on the walls of your blood vessels.[14]
  • Prevents blood clots: Omega-3 can help prevent platelets from clumping together which can cause potentially deadly blood clots.[15]  
  • Plaque: Omega-3 fatty acids can help reduce the buildup of plaque that hardens and restricts the arteries. 
  • Inflammation: Omega-3 fatty acids help stabilize the production of inflammatory compounds.

Although omega-3 is known to be very effective at targeting these risk factors, further research is needed to prove whether the supplementation of omega-3 can directly reduce the risk of developing a heart attack or stroke.  

  1. Omega-3 Can Help You Lose Weight

Omega-3 may be a “fatty” acid, but it’s the good type of fat that will actually help you control your body weight. 

Firstly, omega-3 fatty acids can help your increase your metabolism. Your metabolic rate determines how much calories your burn daily – the faster your metabolism, the faster you’ll burn down those pounds. In one study, taking 6 grams of fish oil supplements a day for 12 weeks was found to have resulted in a 3.8% increase in the metabolic rates of healthy young adults.[16] 

Omega-3 fatty acids were also found to be helpful in reducing hunger and appetite. In one study, the healthy participants reported feeling fuller up to 2 hours after a meal after consuming more than 1.3g of fish oil supplements per day.[17]  

  1. Omega-3 Can help Fight And Prevent Chronic Inflammation

Inflammation is the body’s natural response against potentially harmful outsiders, such as viruses and bacteria. When one of these invaders enter our bodies or when our tissues become injured due to trauma, our bodies initiate an immune response that increases blood flow to the affected area along with the release of chemicals that can fight off these microbes. 

However, inflammation can become unhealthy when it persists even without the presence of an infection of injury. This condition is called chronic inflammation, and it can lead to DNA damage, premature cell death, and internal scarring over time. Chronic inflammation is linked to a higher risk of developing serious chronic diseases, such as cancer, heart disease, obesity, type 2 diabetes, and Alzheimer’s disease.[18] 

Unfortunately, chronic inflammation can be hard to diagnose as its symptoms are subtle and can be easily mistaken for other conditions. 

Thus, it is important to keep chronic inflammation at bay by including as much anti-inflammatory foods in your diet, as well as following an active lifestyle. 

Omega-3 is one of the many beneficial nutrients that can help prevent chronic inflammation. It does so by reducing the products of molecules and substances that are linked to inflammatory processes, such as eicosanoids and cytokines.[19] 

  1. Omega-3 Can Protect You From Neurodegenerative Diseases

Because omega-3 fatty acids are a crucial part of the brain’s structure and function, consuming more of this nutrient will help you fight off or delay the inevitable cognitive decline that comes with aging. 

In a study published in 2009, the higher consumption of fatty fish (which are high in omega-3) was observed to have slowed down cognitive decline among elderly individuals.[20]

Another study also found similar results, wherein the supplementation of DHA was observed to be a viable approach for delaying brain aging and protecting against the onset of Alzheimer’s disease.[21] 

  1. Omega-3 Can Help Improve Sleep

Do you often find it hard to achieve a completely refreshing sleep at night? Before your succumb to sleeping pills, you may want to give omega-3 a try. 

Several studies have found that a higher intake of omega-3 fatty acids is linked to better sleep quality. For instance, one placebo-controlled study conducted by the University of Oxford found that the supplementation of omega-3 to children that suffered from poor sleep resulted in a one hour longer average sleep time and fewer cases of waking episodes at night.[22]   

Low levels of DHA was also linked to lower levels of melatonin, a hormone that is released by our bodies that makes us feel relaxed and sedated in preparation for sleep.[23]  

  1. Omega-3 Can Give You Healthier And Glowing Skin

Because omega-3 fatty acids are part of your skin’s structure (especially DHA), getting enough of them in your diet will help keep your skin moisturized, soft, and wrinkle-free. 

In a study published in 2011, the dietary supplementation of an omega-3 fatty acid was found to have successfully improved skin barrier function. This effectively improved the symptoms of subjects who had dry skin and mild atopic dermatitis (eczema).[24] 

Omega-3 also helps protect your skin from sun damage by reducing your sensitivity to ultraviolet (UV) rays.[25] Although sunlight exposure is great for our health (as it is a prime source of vitamin D), too much of it can accelerate aging and can even increase your risk of developing skin cancer. 

  1. Omega-3 Can Help Support A Healthy Pregnancy

Omega-3 fatty acids are crucial for your baby’s development, especially DHA, as it supports brain and eye development. In fact, DHA is one of the “must-have” nutrients for pregnant women, as low levels of DHA and EPA can actually increase the risk of early preterm birth, according to some studies.[26]

Consuming enough emga-3 fatty acids during pregnancy can lead to a number of benefits for your child, such as having higher intelligence, better social skills, fewer behavioral problems, decreased risk of developmental delay, and a decreased risk of ADHD, autism, and cerebral palsy.[27]  

  1. Omega-3 Can Help Prevent Cancer

Several studies have found that a higher intake of omega-3 fatty acids lead to a lower risk of developing cancers. For instance, it was observed that populations with relatively higher intake of omega-3 (through their diets), such as the Japanese and the Inuit people, had a significantly lower incidence of breast cancer and cardiovascular disease.[28] 

It is believed that the anti-cancer properties of omega-3 comes from its ability to regulate or suppress inflammatory processes.[29] 

Other studies have also found that a higher omega-3 intake is linked to a reduced risk of prostate cancer and colon cancer.[27] 

  1. Omega-3 Can Help Treat ADHD In Children

As we have mentioned earlier, a higher intake of DHA during pregnancy lowers the risk of your child developing ADHD. 

It turns out that omega-3 supplements can also help control the symptoms of children who are already diagnosed with ADHD. It has been found that omega-3 supplements help improve focus and task completion, reducing hyperactivity, impulsiveness, and aggression.[27,30] 

The 10 Best Food Sources Of Omega-3

Aside from fish oil supplements, the next best source of omega-3 fatty acids is the food you eat. 

If you would like to increase your omega-3 intake and don’t know where to start, here is a list of the top 10 foods highest in omega-3 fatty acids. Keep in mind that the reference daily intake (RDI) of combined EPA and DHA is 250mg to 500mg. Going beyond this number is also considered safe, as there are no known side effects of consuming too much omega-3 fatty acids, except when taken in highly concentrated supplements that exceed 5000mg.[31, 32] 

  1. Mackerel — 5134mg per 100g serving
  2. Salmon — 2260mg per 100g serving
  3. Herring — 2366mg per 100g serving
  4. Oysters — 435mg per 100g serving
  5. Sardines — 1480mg per 100g serving
  6. Anchovies — 2113mg per 100g serving
  7. Caviar — 6786mg per 100g serving
  8. Flax seeds — 2350mg per 10g serving of whole seeds
  9. Chia Seeds — 5060mg per 28g serving
  10. Walnuts — 2570mg per 28g serving

Conclusion 

Omega-3 fatty acids are one of the most essential nutrients for our bodies, as it supports the development and maintenance of our brain, heart, skin, and eye health. In fact, pregnant women are highly recommended to consume a certain amount of omega-3 to reduce the risk of complications and developmental issues.

Omega-3 fatty acids can be mostly acquired from fatty fish, such as mackerel, salmon, herring, and sardines. These are considered the best sources of omega-3, as fish are the only natural sources of EPA and DHA (with the exception of algae, which can be consumed as algal oil supplements). 

Omega-3 fatty acids are also abundant in plant sources such as walnuts and chia seeds, however it comes only with ALA, an omega-3 fatty acid that is mostly converted into energy, while only a small percentage is processed into EPA and DHA. However this doesn’t mean that plant sources of omega-3 should be ignored, as they are rich in invaluable nutrients that aren’t present in fish. 

References 

[1] Gunnars, K. (2019, May 23) What Are Omega-3 Fatty Acids? Explained in Simple Terms. Retrieved on December 27, 2020 from https://www.healthline.com/nutrition/what-are-omega-3-fatty-acids#types

[2] Hjalmarsdottir, F. (2019, May 27) The 3 Most Important Types of Omega-3 Fatty Acids. Retrieved on December 27, 2020 from https://www.healthline.com/nutrition/3-types-of-omega-3

[3] Agostoni, C., Trojan, S., Bellù, R., Riva, E., Bruzzese, M. G., & Giovannini, M. (1997). Developmental quotient at 24 months and fatty acid composition of diet in early infancy: a follow up study. Archives of disease in childhood, 76(5), 421–424. https://doi.org/10.1136/adc.76.5.421

[4] Chang, C. Y., Ke, D. S., & Chen, J. Y. (2009). Essential fatty acids and human brain. Acta neurologica Taiwanica, 18(4), 231–241.

[5] Lange, K. W. (2020). Omega-3 fatty acids and mental health. Global Health Journal. doi: 10.1016/j.glohj.2020.01.004

[6] Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative medicine and cellular longevity, 2014, 313570. https://doi.org/10.1155/2014/313570

[7] Ginty, A. T., & Conklin, S. M. (2015). Short-term supplementation of acute long-chain omega-3 polyunsaturated fatty acids may alter depression status and decrease symptomology among young adults with depression: A preliminary randomized and placebo controlled trial. Psychiatry research, 229(1-2), 485-489. https://doi.org/10.1016/j.psychres.2015.05.072

[8] Grosso, G., Galvano, F., Marventano, S., Malaguarnera, M., Bucolo, C., Drago, F., & Caraci, F. (2014). Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxidative medicine and cellular longevity, 2014, 313570. https://doi.org/10.1155/2014/313570

[9] Jazayeri, S., Tehrani-Doost, M., Keshavarz, S. A., Hosseini, M., Djazayery, A., Amini, H., … & Peet, M. (2008). Comparison of therapeutic effects of omega-3 fatty acid eicosapentaenoic acid and fluoxetine, separately and in combination, in major depressive disorder. Australian & New Zealand Journal of Psychiatry, 42(3), 192-198.

[10] Heiting, G. (2017, March) Eye benefits of omega-3 fatty acids. Retrieved on December 27, 2020 from https://www.allaboutvision.com/nutrition/fatty_acid_1.htm

[11] Merle, B. M., Benlian, P., Puche, N., Bassols, A., Delcourt, C., Souied, E. H., & Nutritional AMD Treatment 2 Study Group (2014). Circulating omega-3 Fatty acids and neovascular age-related macular degeneration. Investigative ophthalmology & visual science, 55(3), 2010–2019. https://doi.org/10.1167/iovs.14-13916

[12] World Health Organization. (2020, December 9) The top 10 causes of death. Retrieved on December 27, 2020 from https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death

[13] Peter, S., Chopra, S., & Jacob, J. J. (2013). A fish a day, keeps the cardiologist away! – A review of the effect of omega-3 fatty acids in the cardiovascular system. Indian journal of endocrinology and metabolism, 17(3), 422–429. https://doi.org/10.4103/2230-8210.111630

[14] Centers for Disease Control and Prevention. (2020, January 31) LDL and HDL Cholesterol: “Bad” and “Good” Cholesterol. Retrieved on December 27, 2020 from https://www.cdc.gov/cholesterol/ldl_hdl.htm

[15] Marchioli, R., Barzi, F., Bomba, E., Chieffo, C., Di Gregorio, D., Di Mascio, R., Franzosi, M. G., Geraci, E., Levantesi, G., Maggioni, A. P., Mantini, L., Marfisi, R. M., Mastrogiuseppe, G., Mininni, N., Nicolosi, G. L., Santini, M., Schweiger, C., Tavazzi, L., Tognoni, G., Tucci, C., … GISSI-Prevenzione Investigators (2002). Early protection against sudden death by n-3 polyunsaturated fatty acids after myocardial infarction: time-course analysis of the results of the Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto Miocardico (GISSI)-Prevenzione. Circulation, 105(16), 1897–1903. https://doi.org/10.1161/01.cir.0000014682.14181.f2

[16] Couet, C., Delarue, J., Ritz, P., Antoine, J. M., & Lamisse, F. (1997). Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, 21(8), 637–643. https://doi.org/10.1038/sj.ijo.0800451

[17] Parra, D., Ramel, A., Bandarra, N., Kiely, M., Martínez, J. A., & Thorsdottir, I. (2008). A diet rich in long chain omega-3 fatty acids modulates satiety in overweight and obese volunteers during weight loss. Appetite, 51(3), 676–680. https://doi.org/10.1016/j.appet.2008.06.003

[18] Santos-Longhurst, A. (2018, July 27) Understanding and Managing Chronic Inflammation. Retrieved on December 28, 2020 from https://www.healthline.com/health/chronic-inflammation

[19] Calder P. C. (2006). n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. The American journal of clinical nutrition, 83(6 Suppl), 1505S–1519S. https://doi.org/10.1093/ajcn/83.6.1505S

[20] Fotuhi, M., Mohassel, P., & Yaffe, K. (2009). Fish consumption, long-chain omega-3 fatty acids and risk of cognitive decline or Alzheimer disease: a complex association. Nature clinical practice. Neurology, 5(3), 140–152. https://doi.org/10.1038/ncpneuro1044

[21] Mohajeri, M. H., Troesch, B., & Weber, P. (2015). Inadequate supply of vitamins and DHA in the elderly: implications for brain aging and Alzheimer-type dementia. Nutrition (Burbank, Los Angeles County, Calif.), 31(2), 261–275. https://doi.org/10.1016/j.nut.2014.06.016

[22] Montgomery, P., Burton, J. R., Sewell, R. P., Spreckelsen, T. F., & Richardson, A. J. (2014). Fatty acids and sleep in UK children: subjective and pilot objective sleep results from the DOLAB study – a randomized controlled trial. Journal of Sleep Research, 23(4), 364–388. https://doi.org/10.1111/jsr.12135

[23] Peuhkuri, K., Sihvola, N., & Korpela, R. (2012). Dietary factors and fluctuating levels of melatonin. Food & nutrition research, 56, 10.3402/fnr.v56i0.17252. https://doi.org/10.3402/fnr.v56i0.17252

[24] Kawamura, A., Ooyama, K., Kojima, K., Kachi, H., Abe, T., Amano, K., & Aoyama, T. (2011). Dietary supplementation of gamma-linolenic acid improves skin parameters in subjects with dry skin and mild atopic dermatitis. Journal of oleo science, 60(12), 597–607. https://doi.org/10.5650/jos.60.597

[25] Pilkington, S. M., Watson, R. E., Nicolaou, A., & Rhodes, L. E. (2011). Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Experimental dermatology, 20(7), 537–543. https://doi.org/10.1111/j.1600-0625.2011.01294.x

[26]  Olsen, S. F., Halldorsson, T. I., Thorne-Lyman, A. L., Strøm, M., Gørtz, S., Granstrøm, C., … Zhou, W. (2018). Plasma Concentrations of Long Chain N-3 Fatty Acids in Early and Mid-Pregnancy and Risk of Early Preterm Birth. EBioMedicine. https://doi.org/10.1016/j.ebiom.2018.07.009

[27] Hjalmarsdottir, F. (2018, October 15) 17 Science-Based Benefits of Omega-3 Fatty Acids. Retrieved on December 28, 2020 from https://www.healthline.com/nutrition/17-health-benefits-of-omega-3

[28] Fabian, C. J., Kimler, B. F., & Hursting, S. D. (2015). Omega-3 fatty acids for breast cancer prevention and survivorship. Breast Cancer Research, 17(1). https://doi.org/10.1186/s13058-015-0571-6

[29] Freitas, R., & Campos, M. M. (2019). Protective Effects of Omega-3 Fatty Acids in Cancer-Related Complications. Nutrients, 11(5), 945. https://doi.org/10.3390/nu11050945

[30] Bloch, M. H., & Qawasmi, A. (2011). Omega-3 fatty acid supplementation for the treatment of children with attention-deficit/hyperactivity disorder symptomatology: systematic review and meta-analysis. Journal of the American Academy of Child and Adolescent Psychiatry, 50(10), 991–1000. https://doi.org/10.1016/j.jaac.2011.06.008

[31] Hjalmarsdottir, F. (2019, December 15) How Much Omega-3 Should You Take per Day? Retrieved on December 28, 2020 from https://www.healthline.com/nutrition/how-much-omega-3

[32] Hjalmarsdottir, F. (2019, September 30) 12 Foods That Are Very High in Omega-3. Retrieved on December 28, 2020 from https://www.healthline.com/nutrition/12-omega-3-rich-foods

health benefits of olive oil

Olive Oil: Its Remarkable Health Benefits And Many Uses

Posted on | by edenboost

When it comes to cooking, many of us have become accustomed to the typical cooking oils, such as corn oil  or canola oil. 

Unfortunately, these oils aren’t the healthiest out there, and many people have become wary of their effects on our health. Despite coming from vegetables or seeds, some of these oils are have been processed to the point of being stripped off of their organic flavor and nutrients. Most commercial vegetable oils also contain trans fats, which are known to increase the risk of developing heart disease.[1,2]

Luckily, there’s an equally common cooking oil that is actually good for the health – olive oil, which is chock full of nutrients that benefit overall health. 

Olive oil originated from the Mediterranean region, which also happens to be home to one of the healthiest cuisines in the world. People who follow a traditional Mediterranean diet are less likely to die from coronary heart disease, and they tend to have longer lifespans compared to the rest of the world. In one study, the high consumption of extra virgin olive oil is believed to play a key role in the longevity of centenarians living in Palermo, Italy.[3,4] 

If you’re wondering why olive oil is so good for our health, here are the scientifically proven benefits of consuming olive oil. 

  1. It’s Loaded with Antioxidants

Olive oil is exceptionally high in antioxidants, such as polyphenols and vitamin E. These potent antioxidants play a key role to olive oil’s healthiness, as they efficiently combat the harmful effects of free radicals. 

Free radicals are the unstable atoms that damage your cells by causing oxidative stress. Your cells are constantly exposed to these free radicals – and even more so under the exposure to toxic chemicals and air pollution, or from unhealthy lifestyle choices, such as drinking too much alcohol, smoking, chronic stress, or consuming too much fried food.[5] 

A higher incidence of oxidative stress is linked to a higher risk of developing chronic diseases, such as Alzheimer’s, cardiovascular diseases, autoimmune disorders, diabetes, and age-related vision decline. 

Plant-based foods are especially high in these antioxidants, and that includes olives. 

As mentioned earlier, people who follow the traditional Mediterranean diet, which has a high consumption of olive oil, generally have longer lifespans and lower rates of cardiovascular diseases. In one major study, Mediterranean diets were found to have reduced heart attacks, strokes, and death by up to 30%, of which the higher consumption of olive oil was credited as a key factor.[6]  

Extra virgin olive oil, which is the least processed variant, contains the highest concentration of phenolic antioxidants compared to refined and virgin olive oil.

  1. Has Strong Anti-Inflammatory Substances

Olive oil is also a powerhouse of anti-inflammatory compounds, which is another key component of its health benefits. 

Inflammation is actually your body’s natural way of fighting against potentially harmful invaders, such as bacterial or viral infections, injuries, and toxins. Once these invaders enter your system, your body’s inflammatory response is triggered, releasing antibodies and increasing blood flow to the area of concern.[7] 

Unfortunately for some people, inflammation can become persistent. This is called chronic inflammation, which had also been dubbed as a “silent killer” as it is subtle and hard to diagnose. Chronic inflammation is systemic, and over time, can increase your risk of developing chronic diseases. 

To keep your body’s inflammatory response stable, following a healthy and active lifestyle is the key. This includes following a clean diet filled with anti-inflammatory properties, which mostly comes from organic food – and not from processed food, which is often devoid of nutrients, despite having high calories and carbohydrates.

Several studies have explored the potent anti-inflammatory activities of olive oil. In one review, the high consumption of olive oil (as observed in the Mediterranean diet) was associated with a lower incidence of chronic inflammatory diseases.[8] 

  1. It Can Protect You Against Heart Disease

Unlike other cooking oils, olive oil is rich in heart-healthy monounsaturated fats, which promote good cholesterol (HDL) levels in your blood stream. This is in comparison to commercial cooking oils, which are high in bad cholesterol-promoting saturated fats.

HDL (high-density lipoprotein) cholesterol is called the “good cholesterol” because it flushes out the bad cholesterol LDL (low-density lipoprotein). The latter makes up the majority of your body’s cholesterol – in excess, LDL cholesterol tends to buildup in the walls of your blood vessels, increasing your risk of developing strokes or a heart attack. Thus, it is crucial to keep your LDL cholesterol levels balanced out by consuming more HDL cholesterol.[9] 

Another way olive oil protects heart health is through its antioxidants, which prevents the oxidation of LDL cholesterol, which happens when they come in contact with free radicals. LDL oxidation is especially harmful as it makes the cholesterol molecules reactive with surrounding tissues, creating inflammation that leads to disease and organ damage in the long run.[10] 

A higher consumption of olive oil was also shown to lower blood pressure levels. In one study, olive oil was found to have decreased the need for blood pressure medication by up to 48%![11]

  1. It Can Protect You From Neurological Diseases

Multiple studies have also confirmed that olive oil is effective in preserving brain health. 

In a study published in the Annals of Clinical and Translational Neurology, the consumption of extra virgin olive oil protects memory and learning, along with reducing plaque formation and neurofibrillary tangles, which are markers of Alzheimer’s disease.[12]

  1. It’s Great For Your Skin

Did you know that the ancient Romans and Greeks used to lather olive oil on their skin as part of their bath time? Even from these ancient times, people were already aware of the benefits of olive oil on our skin. 

When applied topically, olive oil can help moisturize the skin and can actually kill off bacteria. This means that olive oil can potentially improve dry skin and treat acne breakouts.[13] In addition, the vitamins in olive oil, such as A, D, and K, can further enrich the quality of your skin. 

Because olive oil is rich in antioxidants, it can increase your skin’s resistance from the harmful effects of free radicals and to an extent, UV ray exposure. 

  1. It Has Anti-Cancer Properties

Thanks to its beneficial compounds, olive oil has been found to have strong cancer-fighting properties. One major evidence is the fact that statistically, European populations that follow the Mediterranean diet have lower incidences of cancer.[14] 

For instance, squalene, a major component of olive oil, has been found to have tumor-inhibitory activities both in in vitro and animal studies.[15] 

The main monounsaturated fatty acid in olive oil, oleic acid, was also found to successfully inhibit the growth of cancer cells through in vitro studies.[16] 

The Different Types of Olive Oil 

When you’re out grocery shopping, you may have noticed that there’s just more than one type of olive oil on the shelves. The differences between these olive oils come from the way they’re produced, and some are more nutritious than the rest. Here’s what you should know[17]:

  • Extra Virgin Olive Oil. Extra Virgin Olive Oil is the purest type of oil, which retains all of the natural nutritional components of an olive. This also makes extra virgin the most flavorful of the bunch, which has made it a preferred dressing for salads or as a seasoning, although it can also be used for cooking. Many people consider extra virgin as the best type of olive oil, as it is the healthiest and most flavorful.
  • Refined Olive Oil. Refined olive oil is the “regular” type of olive oil, which has gone through an extra step of refinement to remove any impurities, since they are made from olives that do not meet extra-virgin standards. This refinement process gives this type of olive oil a more neutral flavor and a paler color. Refined olive oil is still healthy, although not as potent as extra virgin. Refined olive oil is the more popular choice when it comes to cooking as it is able to withstand more heat and it tends to be cheaper.
  • Pure Olive Oil. Contrary to its name, pure olive oil is most likely made from a blend of extra virgin and refined olive oil. It’s still healthy and delicious, but the name can be misleading. 
  • Olive Pomace Oil. Pomace olive oil is the lowest quality of olive oil and it is only recommended for high heat cooking. Pomace comes from the byproduct that remains after olives are pressed, which are made up of oil and water. This also means that it’s not as nutrient dense as extra virgin – though it still contains a good amount of unsaturated fats, vitamin E, and antioxidants.[18] 

7 Different Ways To Use Olive Oil

Did you know that olive oil has other uses other than for cooking? 

If you need more reasons to keep olive oil in your pantry, here are some ideas on how you can make use of this amazing product of Mother Nature.[19] 

  1. As a skincare product

You can use olive oil to moisturize your face or as a mask to treat an acne breakout. However, don’t go too overboard, as too much can suffocate your skin and cause further breakouts!

  1. As a makeup remover

If you’ve run out of makeup remover, olive oil would make a great substitute, especially for waterproof mascara and eyeliner. 

  1. For earwax removal

If you’re frequently experiencing earwax blockage, putting a few drops of olive oil in your ears before sleeping will help reduce earwax buildup.

  1. Shaving cream substitute

If you’ve run out of shaving cream, you can use olive oil to help your razer glide smoothly on your skin. 

  1. As a hair mask

You can use olive oil to tame frizz as it can help moisturize your strands, leaving it shinier and healthier looking.

  1. For soothing chapped lips

Winters can be dry, and many will experience painful chapped lips. You can use olive oil to soothe and moisturize chapped lips.

  1. For the removal of stretch marks

You can try to use olive oil to help your stretch marks disappear. Rub a good amount of olive oil in the affected area every morning.

Conclusion

There’s a good reason why Mediterranean peoples regard olive oil as the “elixir of life”.

It’s rich in antioxidants, vitamins, and minerals that can protect your body from infections and chronic diseases. One major proof is that Mediterranean populations tend to have lower rates of heart disease and cancer compared to the rest of the world. 

Olive oil can also serve a wide variety of uses aside from cooking, such as skin care, hair care, and even for ear wax removal. Once you’ve stocked your pantry of olive oil, you’ll never run out of ways to use it. It’s quite tasty too, compared to the standard neutral-flavored cooking oils that is so widely used.

References

[1]  Quinn, J. (2018, October) The Absolute Worst Cooking Oils for Your Health (And What to Use Instead). Retrieved on December 12, 2020 from https://www.cheatsheet.com/health-fitness/best-worst-cooking-oils-for-your-health.html/

[2] Gunnars, K. (2019, December 12) Are Vegetable and Seed Oils Bad for Your Health? Retrieved on December 12, 2020 from https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad

[3] Mayo Clinic. (2019, June 21) Mediterranean diet: A heart-healthy eating plan. Retrieved on December 12, 2020 from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

[4] Vasto, S., Buscemi, S., Barera, A., Di Carlo, M., Accardi, G., & Caruso, C. (2014). Mediterranean diet and healthy ageing: a Sicilian perspective. Gerontology, 60(6), 508-518. DOI: https://doi.org/10.1159/000363060

[5] Villines, Z. (2017, June 29) How do free radicals affect the body? Retrieved on December 12, 2020 from https://www.medicalnewstoday.com/articles/318652

[6] Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M. I., Corella, D., Arós, F., … & Lamuela-Raventos, R. M. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279-1290. DOI: 10.1056/NEJMoa1200303

[7] Santos-Longhurst, A. (2018, July 28) Understanding and Managing Chronic Inflammation. Retrieved on December 12, 2020 from https://www.healthline.com/health/chronic-inflammation

[8] Lucas, L., Russell, A., & Keast, R. (2011). Molecular Mechanisms of Inflammation. Anti-Inflammatory Benefits of Virgin Olive Oil and the Phenolic Compound Oleocanthal. Current Pharmaceutical Design, 17(8), 754–768. doi: 10.2174/138161211795428911

[9] Centers for Disease Control and Prevention. (2020, January 31) LDL and HDL Cholesterol: “Bad” and “Good” Cholesterol. Retrieved on December 12, 2020 from https://www.cdc.gov/cholesterol/ldl_hdl.htm

[10] Moll, J. (2020, January 14) The Causes and Effects of Oxidized LDL Cholesterol. Retrieved on December 12, 2020 from https://www.verywellhealth.com/what-is-oxidized-ldl-698079

[11] Ferrara, L. A., Raimondi, A. S., d’Episcopo, L., Guida, L., Dello Russo, A., & Marotta, T. (2000). Olive oil and reduced need for antihypertensive medications. Archives of internal medicine, 160(6), 837–842. https://doi.org/10.1001/archinte.160.6.837

[12] ScienceDaily. (2017, June 21) Extra-virgin olive oil preserves memory, protects brain against Alzheimer’s. Retrieved on December 13, 2020 from https://www.sciencedaily.com/releases/2017/06/170621103123.htm

[13] Davis, E. C., & Callender, V. D. (2010). A review of acne in ethnic skin: pathogenesis, clinical manifestations, and management strategies. The Journal of clinical and aesthetic dermatology, 3(4), 24–38.

[14] Owen, R. W., Haubner, R., Würtele, G., Hull, E., Spiegelhalder, B., & Bartsch, H. (2004). Olives and olive oil in cancer prevention. European journal of cancer prevention : the official journal of the European Cancer Prevention Organisation (ECP), 13(4), 319–326. https://doi.org/10.1097/01.cej.0000130221.19480.7e

[15] Newmark, H. L. (1997). Squalene, olive oil, and cancer risk: a review and hypothesis. Cancer Epidemiology and Prevention Biomarkers, 6(12), 1101-1103. 

[16] Menendez, J. A., Vellon, L., Colomer, R., & Lupu, R. (2005). Oleic acid, the main monounsaturated fatty acid of olive oil, suppresses Her-2/neu (erbB-2) expression and synergistically enhances the growth inhibitory effects of trastuzumab (Herceptin) in breast cancer cells with Her-2/neu oncogene amplification. Annals of oncology : official journal of the European Society for Medical Oncology, 16(3), 359–371. https://doi.org/10.1093/annonc/mdi090

[17] Menhusen, L. (2019, April 3) 5 Types of Olive Oils You Should Know. Retrieved on December 13, 2020 from https://www.theolivetap.com/blog/types-of-olive-oils[18] Lama, S. (2019, December 30) What Is the Difference Between Pomace Oil and Olive Oil? Retrieved on December 13, 2020 from https://www.livestrong.com/article/434218-what-is-the-difference-between-pomace-oil-and-olive-oil/

medicinal herbs

8 Useful Medicinal Herbs You Can Grow In Your Backyard

Posted on | by edenboost

If you appreciate alternative medicine, herbs are just one of the many options you have for treating minor illnesses/conditions. 

Before modern medicine was as developed as we know today, our ancestors mostly relied on the herbal remedies that are abundant in their surroundings. Throughout the centuries, folk healers have collected invaluable knowledge on these herbs throughout centuries, especially those that can cure ailments. 

Today, scientific studies have found that most of these age old wisdom turned out to be true – such as gingko biloba’s brain boosting powers, or ginseng’s ability to treat male infertility. 

And the best thing about these medicinal herbs is that you can easily grow them in your backyard. By planting these herbs yourself, you’re getting them as fresh as possible, maximizing their potency. This also means that you’ll have some fresh herbal remedies around the clock, especially when you’re out of your standard over-the-counter medicine. 

Here are some of the best medicinal herbs you can grow in your backyard today, which can be useful for minor conditions such as coughs, colds, or the flu.[1,2] 

  1. Lemon Balm

If you can’t decide where to start, lemon balm is a perfect jack-of-all trades that has culinary purposes and can serve a wide variety of medicinal uses in your household. 

Lemon balm come from the same plant as mint, which gives off a refreshing citrus-y scent and flavor. Traditionally, lemon balm had been used as a mild sedative, digestive aid, and for supporting cognitive function. Thanks to research, these age old claims have been proven, along with some newly discovered benefits. 

Several studies have found that lemon balm is capable of[3]: 

  • Relieving stress and anxiety[4]
  • Improving mental performance 
  • Treat insomnia
  • Treat cold sores
  • Relieve indigestion
  • Treat nausea and headaches[5]
  • Minimize menstrual cramps and toothaches

How to use: To use lemon balm for medicinal purposes, steep five to six leaves in a cup of hot water for 5 minutes. Drink several times within a day to address your tummy troubles, inflammation, pain, and nausea. 

How to grow: Lemon balm is a versatile plant that thrives mostly in temperate regions, since it is unable to withstand too much heat. Like other plants belonging to the mint family, lemon balm grows best outside with some shade. Try to contain it in one pot as much as possible, as it can easily encroach the rest of your garden. 

  1. Peppermint

Peppermint is another member of the mint family, which delivers similar medicinal properties as its siblings. It is well known for its pleasant minty taste, which is mostly used as a flavoring for breath mints, candies, or toothpaste. In traditional medicine, peppermint is utilized for its calming effects, such as for the treatment of flatulence, diarrhea, nausea, and anxiety. 

peppermint

Research has also verified that peppermint is capable of providing the following benefits[6]:

  • Can ease an upset stomach
  • Can help relieve headaches and migraines
  • Can relieve clogged sinuses
  • May help improve energy
  • Can relieve menstrual cramps
  • Can help relieve allergy symptoms

How to use: Peppermint is best consumed as a tea to provide relief for tummy aches or clogged sinuses, as an energy booster, or to calm you down before sleep time. 

How to grow: As a member of the mint family, peppermint is generally easy to grow and requires minimal care. It thrives best in cold to mild climates and prefers moist but well-drained soil. It can thrive both indoors and outdoors, given that it is provided sufficient sunlight and shade throughout the day.[7] 

  1. Rosemary

Although it is now commonly used to flavor steaks and pastas, the medicinal use of rosemary goes as far back as ancient Greece and Rome. It is believed that rosemary was primarily used for respiratory issues back during these early years. In the 13th century, rosemary was claimed to cure the Queen of Hungary of her paralysis. In subsequent years, rosemary was also used to treat skin ailments, baldness, melancholy (depression), gout, and even the Bubonic Plague.[8] 

In modern medicine, rosemary is equally esteemed for its healing properties, and its oil is used to make medicines. Scientific research has also verified that rosemary is capable of providing the following benefits[9]:

  • Can improve mood, memory, and overall brain health
  • Can help treat baldness (rosemary oil)
  • Can help treat high blood pressure
  • Can help relieve stress and anxiety

How to use: Fresh rosemary leaves can be consumed as a tea to for its anti-inflammatory and calming effects. Additionally, you can make your own rosemary hair rinse at home, which is made by boiling fresh rosemary leaves with lemon juice. This hair rinse is perfect for oily hair.

How to grow: Rosemary is relatively easy to grow, and it thrives best in warm and moderately dry climates. It can tolerate cooler temperatures and can be difficult to grow in humid climates. Rosemary doesn’t require a lot of water (too much can damage its roots) and fertilizer.  

  1. Chamomile

Chamomile tea has been sued for centuries to induce sleep and to ease stress and anxiety. If you’re looking for a quick and natural way to deal with the jitters, having a fresh source of chamomile may prove handy for you. 

Aside from the aforementioned benefits, fresh chamomile tea can also help you deal with other ailments, including:

  • Pain relief, such as for menstrual cramps[10]
  • Reducing inflammation
  • Treating cold and flu symptoms
  • For treating indigestion

How to use: The easiest and most effective way to utilize chamomile naturally is by drinking it as a tea. For one cup of hot water, you’ll need a tablespoon of dried chamomile flowers, and let it steep for five minutes. 

How to grow: The two commonly grown types types of chamomile are German (annual plant) and Roman (perennial). The German variety tends to grow more flowers, although both provide the same calming effect the plant is known for. Chamomile plants are best grown in temperate regions and can survive night temperatures as low as -10°C. Chamomile does not require a lot of watering and fertilizer, making it a perfect low maintenance addition to your lawn.[11]

  1. Aloe Vera

For thousands of years, aloe vera has been used to treat wounds, burns, and other skin problems. Nowadays, aloe vera remains a popular natural remedy for these skin troubles. 

Researchers have also found that aloe vera has other capabilities beyond soothing your skin. As verified by research, fresh aloe vera can provide the following benefits[12]:

  • For treating dry skin, burns, and acne
  • For soothing stomach ailments (such as irritable bowel syndrome and constipation)
  • Can be used for your skincare routine
aloe vera

How to use: Aloe vera gel can be safely applied topically and consumed (including the skin). Fresh aloe vera can also be processed into aloe juice or as a cream that you apply to your face. 

How to grow: As a succulent, aloe vera doesn’t require a lot of water or fertilizer. It thrives best in warm and dry weather, although it can withstand most climates. Make sure that it is receives enough sunlight, as it can grow dormant when left too long in a shaded area.[13] 

  1. Lavender

The lavender plant is famous for its pleasant fragrance and beautiful purple flowers. Throughout history, lavender is prized for its fragrance and antimicrobial properties – for instance, Cleopatra was said to have used lavender to seduce men and was hung above doors for protection against evil spirits (microbes). Classical Greek physicians even prescribed ingesting lavender for treating indigestion, sore throats, and headaches. 

Thanks to modern scientific methods, most of these claims have been proven and tested. Additionally, researchers have also discovered more of lavender’s potential uses. Here’s what you can get out of fresh lavender[14]:

  • Can be used to treat anxiety and depression
  • Can help induce sleep and relaxation
  • Can help improve memory
  • Can help relieve pain, both inside and out

How to use: Fresh or dried lavender leaves and flowers can be used to make teas and tinctures, such as for treating insomnia, anxiety, or for improving cognitive function. If you have enough fresh lavender flowers (harvested right before blooming), you can make your own lavender essential oil as well. 

How to grow: Although lavender originated from the warm and moderately dry Mediterranean, it can also grow in colder areas, such as in Western Europe. Lavenders can grow both in beds or pots, depending on how much you’ll actually need. Lavender is a low-maintenance plant, which only required well-drained soil and moderate watering.[15] 

  1. Calendula (Marigold)

Calendulas can be easily recognized by their bright yellow petals. Aside from their pleasing appearance, experienced gardeners may include calendulas to trap pests, as bugs tend to be attracted to their sticky sap. 

Since the time of the Ancient Egyptians, calendula is believed to have revitalizing attributes, and was used to decorate deities throughout different religions. In World War I, calendula was used as a natural healing agent for open wounds, as it showed to accelerate the healing process.[16] 

According to research, here’s what fresh calendula tea and oil can do for your body. 

  • Can help treat wounds
  • Has antifungal and antimicrobial properties
  • Can help improve skin health
  • Can help induce menstrual cramps

How to use: The easiest way to consume calendula is by drinking it as a tea. Alternatively, you can try creating calendula oil or cream for its topical application. 

How to grow: Calendulas can thrive in nearly every climate, although it favors moderate temperatures. It only requires the occasional watering and does not need fertilizer to grow. 

  1. Sage

Sage has a long history with alternative and traditional medicine, as it is packed with antioxidants and compounds that have strong healing properties. It is also commonly used as a ritual object during sage burning or smudging. 

Because of its distinct, pepper-y flavor, sage is also popular for its culinary uses. 

Some of the scientifically proven benefits of sage include[17]:

  • Can help lower blood sugar levels
  • Can be used as a natural treatment for wounds
  • Can help improve mood and memory
  • Can help provide relief for digestive problems 

How to use: Sage can be safely consumed as a tea or applied to your skin topically as a cream or oil. 

How to grow: Sage is a hardy plant that can thrive in most climates, except in very cold weather. It requires well-drained oil with regular watering, as too much hydration can kill its roots.   

Conclusion

For thousands of years, our ancestors have relied on the abundant herbs that surround them for treating minor illnesses, back when aspirin or paracetamol were not yet a thing. 

Many of these age-old wisdom has been confirmed by science, and many people continue to seek these herbal remedies with great success. 

Thankfully, many of these can be easily grown in your backyard. These herbs will come in handy when you’re feeling a little ill, or if you just want to incorporate its health benefits to improve your health for the long run. Plus, most of these herbs can be used to spice up your food, making it a welcome addition to an edible garden!

References

[1] Sansone, A. (2020, January 27) 10 Best Healing Plants You Can Grow. Retrieved on December 7, 2020 from https://www.countryliving.com/gardening/garden-ideas/g29804807/best-healing-plants/

[2] Gelman, L. (2020, May 25) 14 Medicinal Herbs You Can Grow in Your Backyard. Retrieved on December 7, 2020 from https://www.readersdigest.ca/health/conditions/medicinal-herbs-can-grow/

[3] Cronkleton, E. (2019, March 8) 10 Benefits of Lemon Balm and How to Use It. Retrieved on December 7, 2020 from https://www.healthline.com/health/lemon-balm-uses

[4] Scholey, A., Gibbs, A., Neale, C., Perry, N., Ossoukhova, A., Bilog, V., … & Buchwald-Werner, S. (2014). Anti-stress effects of lemon balm-containing foods. Nutrients, 6(11), 4805-4821. DOI: https://doi.org/10.3390/nu6114805

[5]  Akbarzadeh, M., Dehghani, M., Moshfeghy, Z., Emamghoreishi, M., Tavakoli, P., & Zare, N. (2015). Effect of Melissa officinalis Capsule on the Intensity of Premenstrual Syndrome Symptoms in High School Girl Students. Nursing and midwifery studies, 4(2), e27001. https://doi.org/10.17795/nmsjournal27001

[6] Groves, M. (2018, October 12) 12 Science-Backed Benefits of Peppermint Tea and Extracts. Retrieved on December 8, 2020 from https://www.healthline.com/nutrition/peppermint-tea

[7] The Old Farmer’s Almanac. (n.d.) Growing Mint. Retrieved on December 8, 2020 from https://www.almanac.com/plant/mint

[8] Grant, A. (2019, December 5) History Of Rosemary – Learn About Rosemary Herbal Uses. Retrieved on December 7, 2020 from https://blog.gardeningknowhow.com/tbt/history-of-rosemary-plants

[9] Bjarnadottir, A. (2019, November 7) 6 Benefits and Uses of Rosemary Tea. Retrieved on December 8, 2020 from https://www.healthline.com/nutrition/rosemary-tea

[10] Jenabi, E., & Ebrahimzadeh, S. (2010). Chamomile tea for relief of primary dysmenorrhea. Iranian Journal of Obstetrics, Gynecology and Infertility, 13(1), 39-42. 

[11] Iannotti, M. (2020, July 7) Chamomile Plant Profile. Retrieved on December 8, 2020 from https://www.thespruce.com/how-to-grow-chamomile-1402627

[12] Cronkleton, E. (2018, December 12) How to Use Fresh Aloe Vera. Retrieved on December 8, 2020 from https://www.healthline.com/health/how-to-use-aloe-vera-plant

[13] Picard, C. (2018, April 5) How to Grow and Care for Aloe Vera Plants. Retrieved on December 8, 2020 from https://www.goodhousekeeping.com/home/gardening/g19682442/aloe-plant-care/

[14] Perry, N. (2019, December 17) A Love Letter to Lavender. Retrieved on December 8, 2020 from https://www.healthline.com/health/lavender-history-plant-care-types

[15] Balogh, A. (n.d.) The Fundamentals Of Growing Gorgeous Lavender. Retrieved on December 8, 2020 from https://www.gardendesign.com/plants/lavender.html

[16] Calendula Oil. (2020, November 26) Retrieved on December 8, 2020 from https://ayurvedicoils.com/tag/history-of-calendula[17] Shoemaker, S. (2019, November 29) 9 Emerging Benefits and Uses of Sage Tea. Retrieved on December 8, 2020 from https://www.healthline.com/nutrition/sage-tea