Bone broth is one of the latest diet trends that really took off in recent years, along with the likes of kombucha and meatless meat.
Those who advocate for bone broth claim that this concoction can improve digestion, strengthen bone structure, reduce inflammation, and stimulate collagen production.
Although only a few studies on bone broth have been conducted as of date, several related studies suggest that there may be truth behind some of these claims.
In this article, we will explore everything that we know about bone broth (as supported by research), and how you can make your own at the comfort of your own home (spoiler: it’s actually quite easy to do).
What Is Bone Broth?
As the name implies, bone broth is made by boiling pork, beef, chicken, or even fish bones over an extended period of time, which typically falls between 45 minutes to 24 hours.
Bone broths have been around prehistoric times, back when hunter-gatherers tried to make animal bones easier for consumption as an important protein source. In present time, bone broth is typically used by chefs as a component of sauces or as a base for soup (such as the Vietnamese dish, pho).
Although it has been around since forever, the surge of bone broth’s popularity all started with the Paleo diet – a popular diet which aims to imitate the dietary patterns of hunter-gatherers back in the prehistoric days. It became a staple in the Paleo diet as it was easy to consume, delicious, highly nutritious, and easy to make.[1]
Eventually, its popularity spilled over to other dieting communities until it became the mainstream health food phenomenon that it is today.
This boiling process breaks down most of the connective tissue and bones, which are exceptionally dense in vitamins and minerals that are considered essential to our body’s development and function. Some of the vitamins and minerals that you could get from one cup of bone broth include[2]:
7mg Calcium
0.5mg Iron
10mg Magnesium
252mg Potassium
0.34mg Zinc
6g Protein
2.9g Total Fat
86 kcal
Additionally, bone broth contains gelatin, which is a broken down from the collagen found in connective tissues and bones. Gelatin provides several essential amino acids that are considered the building blocks of life, as they are crucial for building proteins and synthesizing hormones. Since it would be hard to manually chew and digest bones for their nutritional value, boiling them down to make broth is a great way to make use of all the nutrients hidden inside.
The Benefits of Bone Broth
Bone broth is an easy and delicious way to obtain several amino acids and minerals that are crucial to a wide range of bodily processes. Because of its density in nutrients, drinking bone broth was found by researchers to be capable of providing several health benefits when regularly consumed.[3,4,5]
Bone broth is beneficial for joint health.
One of bone broth’s best qualities is that it contains all the amino acids that support joint health = after all, the proteins that you can get from bone broth come from animal connective tissues, which aren’t too different from our own in terms of molecular structure.
Bone broth specifically contains the amino acids proline glycine, which the body needs to build connective tissues. This includes the tendons, which are the tissues that connect the muscles to our bones.
Some studies have also confirmed that consuming gelatin, such as in supplement form, is capable of improving collagen synthesis which was observed to have helped repair ligaments and tendons.[6]
Bone broth can help support immune function.
If you feel like a bad case of flu is about to hit you, sipping a hot bowl of bone broth is a great way to boost your immune system.
Bone broth contains the amino acid glutamine, which was found to be capable of supporting intestinal barrier function. This helps strengthen the small intestines, which is considered the first line of defense in our immune system. Once this gut barrier leaks ( a condition called “leaky gut” or “intestinal permeability”), our immune function is compromised and our bodies become highly susceptible to infections.[7]
Bone broth is great for digestion.
Consuming bone broth is another way you can stimulate your digestive system whenever you’re experiencing constipation. The gelatin in bone broth attracts and holds liquids, which helps food move through your gut with more ease. This is especially beneficial for those who are suffering from irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD).
As mentioned earlier, the glutamine in bone broth helps strengthen and maintain the proper function of the intestinal walls. This helps maintain the efficiency of your intestines to absorb the nutrients in food.
Bone broth may help slow down skin aging.
Bone broth is rich in amino acids that help synthesize collagen, a protein that makes up the majority of our bones, muscles, and skin. Although our bodies naturally produce collagen, it slows down by the time we reach 40 years of age. And as collagen production deteriorates, our skin starts becoming less elastic and can no longer hold as much moisture. This leads to the wrinkled and dull appearance that is characteristic of aging skin. Thus, consuming more of these collagen-synthesizing amino acids will help maintain the integrity of your skin as you age.[8]
Bone broth can help aid weight loss.
Bone broth is high in protein while being low in calories, which makes it the perfect food for controlling appetite and weight. Compared to other foods, protein can help you feel full easier without the need to eat a lot of calories, which can help you fight off unnecessary cravings.
Several studies have also found that eating soup regularly, regardless of whether it is bone broth, is associated with decreased body weight and belly fat, as it was found to help increase feelings of fullness.[9]
Bone broth can help improve sleep quality.
Glycine, an amino acid found in bone broth, was found to be capable of promoting sleep throughout multiple studies. For instance, once study found that taking 3 grams of lysine before bed helped subjects fall asleep faster, maintain deeper sleep, and experiences less sleep disturbances throughout the night.[10]
Bone broth can help fight inflammation.
The amino acids in bone broth were also found to have strong anti-inflammatory effects.
Although inflammation is your body’s normal response against infection, it can linger for much longer in your body even without infections. This state is called chronic inflammation – it can be hardly felt, but over time it damages your tissues and cells, which increases your risk of developing chronic diseases. Your risk of developing chronic inflammation increases with smoking, alcohol, chronic stress, obesity, and a poor diet consisting of pro-inflammatory foods (such as fried food).[11]
Anti-inflammatory foods, such as bone broth, will help your body stabilize your inflammatory responses, preventing chronic inflammation.
How To Make Your Own Bone Broth
Although some stores sell bone broth, it is often recommended to make your own to assure that you’re not consuming any unnecessary additives that commercial establishments may add to your soup. After all, bone broth is very easy to make. Even if you’re not experienced in the kitchen, you’ll be able to make your own pot of bone broth with ease.
You can either seek out bones from the butcher’s shop or collect the raw bones that you have taken out of meat for dishes that you have made, making sure that they haven’t gone bad yet.
One simple recipe you can follow is to simmer 3-4 pounds of bones in 1 gallon of water, adding vinegar, salt, and pepper to taste. After simmering for 10-24 hours, you can consume the broth immediately. Leftovers can be stored in the freezer for future use.
Apart from drinking them directly as soup, bone broth can also be used as a base for sauces, stir fry, stews, and gravies.
Conclusion
In recent years, bone broth has become a popular food item among health enthusiasts, as its nutritional content was found to provide several health benefits.
Some of the proven health benefits of bone broth include stimulating digestion, strengthening the joint health, fighting inflammation, and aiding weight loss.
Bone broth is also quite handy to have in the pantry, as it can also serve as a base for sauces, stews, gravies, and stir fry.
If you’re looking for an easy, useful, delicious, and nutritious staple for your diet, then bone broth is definitely something that you should try making yourself!
References
[1] Brickell, S. (2020, February 7) Why Everyone Is Drinking Bone Broth—Plus the 4 Best Ones on Amazon. Retrieved on January 10, 2021 from https://www.health.com/food/bone-broth-benefits
[6] Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American journal of clinical nutrition, 105(1), 136–143. https://doi.org/10.3945/ajcn.116.138594t
[7] Bischoff, S. C., Barbara, G., Buurman, W., Ockhuizen, T., Schulzke, J. D., Serino, M., Tilg, H., Watson, A., & Wells, J. M. (2014). Intestinal permeability–a new target for disease prevention and therapy. BMC gastroenterology, 14, 189. https://doi.org/10.1186/s12876-014-0189-7
[9] Clegg, M. E., Ranawana, V., Shafat, A., & Henry, C. J. (2013). Soups increase satiety through delayed gastric emptying yet increased glycaemic response. European journal of clinical nutrition, 67(1), 8–11. https://doi.org/10.1038/ejcn.2012.152
[10] Yamadera, W., Inagawa, K., Chiba, S., Bannai, M., Takahashi, M., & Nakayama, K. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5(2), 126-131. https://doi.org/10.1111/j.1479-8425.2007.00262.x
The pescatarian diet can be best described as almost vegetarian, but without giving up the heart healthy fats and proteins that one could get from seafood. The word pescatarian comes from the Italian word “pesce” meaning fish, combined with the word vegetarian.
People often go for a pescatarian diet for health reasons. In general, seafoods are a more nutritious source of complete protein as compared to dairy, poultry, and red meat, as they contain very little saturated fats, all while being high in omega-3 and having lower calories.
The pescatarian diet is comparable to the Mediterranean diet, which is considered as one of the healthiest diets in the world for their lower rates of heart disease and longer lifespans.[1]
Some may also decide to go pescatarian for environmental reasons, as large-scale animal production is known to be one of the worst polluters in agriculture. Others may also choose to go pescatarian for ethical reasons.
Regardless of the reason, following a pescatarian diet is worth trying as it is less restrictive and easier to obtain complete proteins as compared to completely vegetarian or vegan diets. In fact, some people may follow a pescatarian diet as a stepping stone into a full-fledged vegetarian diet (or vice versa).
The Health Benefits of the Pescatarian Diet
Compared to the standard omnivorous diet, a pescatarian diet is significantly healthier as it encourages the consumption of fresh and nutrient-dense plant-based food while keeping an equally nutritious source of complete proteins: seafood.
Here are some of the known benefits of switching to a pescatarian diet:
Better Heart Health
In a standard western diet, there is a high consumption of saturated fats and refined sugars that usually lead to higher cholesterol and blood sugar levels. The rise in processed food, which are defined by refined carbohydrates and unhealthy fats, is often seen as one of the main culprits behind the rising numbers of cardiovascular disease related deaths around the world.[2]
Even without processed food, a higher consumption of red meats such as pork and beef is associated with a higher risk of developing cardiovascular diseases and mortality.[3] This is because red meat tend to contain more saturated fat, which is known to raise the heart-clogging LDL (“bad”) cholesterol levels in your bloodstream.
Although enjoying a piece of steak occasionally won’t harm you, most experts agree that allocating more seafood into your diet is the healthier way to satisfy your protein requirements.
Not only does seafood contain less saturated fats, but they’re also the best natural sources of omega-3 fatty acids which are best known for their benefits to the heart. In fact, primarily fish eating populations such as the Inuit and the Japanese have been observed to have lower rates of cardiovascular disease.[4]
Omega-3 is known to tackle several risk factors of heart disease. This includes lowering triglycerides, blood pressure levels, raising good (HDL) cholesterol, preventing blood clots, reducing plaque, and toning down inflammation.[5]
Another heart-healthy characteristic of the pescatarian diet is the high consumption of fiber, which comes from the fruits, vegetables, whole grains, nuts, and seeds that make up its other half. Fiber is also known to effectively reduce bad cholesterol and blood pressure levels.[6]
Better Mental Health
A higher consumption of omega-3 fatty acids is associated with better mental health, with less incidences of depression, anxiety, and other mood disorders.
Both EPA and DHA, which are omega-3 fatty acids found in oily fish, are considered essential to proper brain function. Did you know that our brain is made up of 60% fat?
These omega-3 fatty acids are abundant in the membranes of brain cells, whose primary functions are to preserve function and facilitate communication between brain cells.[6]
Several studies have found that omega-3 supplements (fish oil) are capable of preventing and alleviating symptoms of depression and anxiety. For instance, one review found that a lower consumption of omega-3 sources is often associated with a higher chance of developing depression.[7]
Therefore, it is crucial for us to consume sufficient sources of omega-3 to support mental health, especially those that come from oily fish. In Western diets, red meat is the preferred source of protein, and the lack of fish consumption is believed to play a role in the rising rates of depression around the world.[7]
In a study published in Public Health Nutrition, a higher consumption of fish yielded a higher self-reported mental health status among New Zealand residents, even after adjusting for other factors that may influence their mental wellbeing.[8]
Additionally, a higher intake of fresh fruits and vegetables (and less of the “empty calorie” processed food) is generally associated with better mental wellbeing, happiness, and satisfaction in life. One study even recommended the consumption of at least 5 servings of fruit and vegetables a day for the improvement of mental health.[9]
Protection Against Certain Cancers
The other half of a pescatarian diet involves eating a lot of highly nutritious and fresh fruits and vegetables, which are the primary source of the invaluable phytochemicals. These phytochemicals have significant antioxidant and anti-inflammatory activities which have been observed to prevent and combat cancer cell growth throughout multiple studies.[10]
For example, cruciferous vegetables like broccoli, kale, cauliflower, and bok choy contain sulforaphane, a phytochemical that was found to have reduced the size of cancer cells by up to 75%.[11]
Berries are high in anthocyanins, which are pigments that also have potent antioxidant activities that was observed to fight cancer cells as well. In a study published in 2010, bilberry extract was observed to have reduced the growth of cancer cells by 7% among patients with colorectal cancer.[12]
A diet high in fresh fruits and vegetables is widely observed to decrease the risk of developing all types of cancers.[13]
Omega-3 rich diets, which are mostly composed of seafood, were also observed to result in a decreased risk of developing certain types of cancers, such as colorectal, prostate, and breast cancer.[5]
Protection Against Cognitive Decline and Alzheimer’s
As mentioned earlier, omega-3 fatty acids play a major part in the structure and function of brain cells.
This also means that it also plays a crucial role in cognitive functioning, which includes learning, memory, attention, decision making, linguistic abilities, and the like.
Multiple studies have shown that a higher intake of omega-3 fatty acids can slow down age-related mental decline and reduce the risk of Alzheimer’s disease.[5]
Some studies have also found that fish oil supplements can help improve the brain function of those who are suffering from non-age related mild cognitive impairment.[14]
The antioxidant compounds that are abundant in fruits and vegetables are also known to combat age-related cognitive decline by reducing the possible damage caused by oxidative stress on our brain cells.[15]
Populations that are under the Mediterranean diet, which is highly similar to a pescatarian diet, were also observed to have a lower risk of developing dementia, Alzheimer’s, and had a slower rate of age-related cognitive decline. This was attributed to their high consumption of antioxidants, omega-3 fatty acids, and homocysteine-related vitamins (vitamin B12 and folate), which are all abundant in the pescatarian diet as well.[16]
Can Help Prevent and Manage Type 3 Diabetes
If you want to avoid having diabetes, or if you’re currently diagnosed with it, then going for a pescatarian diet is guaranteed to help you sustain balanced blood sugar levels.
In a study published in BMI Open Diabetes Research & Care, plant-based diets are effective in promoting well-being in the management of type 2 diabetes. This is because plant-based foods are rich in antioxidants, fiber, micronutrients, and unsaturated fatty acids, which all are all protective factors against type 2 diabetes.[17]
From the same study, it was also found that the consumption of processed food, unhealthy fats, and red meat is highly influential to the development of type 2 diabetes. Thus, making fresh fish as your main protein source will help you cut out the risks that come with the excessive consumption of red meat.
Additionally, the anti-inflammatory activities of omega-3 fatty acids in fatty fish can prevent autoimmune diseases such as type 1 diabetes.[18]
Can Help You Lose Weight
The pescatarian diet is characterized by the consumption of nutrient dense and high-fiber plant-based foods, coupled with a high quality source of complete proteins. These two factors make the pescatarian diet ideal for maintaining a good weight, as both fiber and protein help maintain longer periods of satiety.
Compare this to eating fast food, which are high in calories but low in nutrients – just to feel full, you’ll have to eat more calories than your body actually needs. These “empty calories” are the culprit for the increasing levels of obesity these days, as these processed foods are unfortunately very popular for their affordability and addictiveness.[19]
Supports Gut Health
Although often overlooked, the gut microbiome is one of the most important systems in our body. Not only is our gut health important to digestion, but it also influences our immune system, heart, brain, and metabolism.
Thus, it is crucial to maintain a well-balanced gut microbiome, which is approached in two ways: first, by fostering the good bacteria in your system, all while discouraging the overgrowth of the bad bacteria.
Dietary fibers and short chain fatty acids (such as the omega-3 fatty acid, ALA) are the prime energy sources for the microbes in your gut microbiome – all of which can be obtained from plant-based food. It is especially important to “feed” the good bacteria, as they prevent bad bacteria from taking over which can cause infections and chronic inflammation.[20]
On the other hand, the bad bacteria in your body thrives on a poor diet that is high on added sugars and processed food. The excess consumption of added sugars is known to trigger inflammation in your gut, which can lead to even more serious chronic diseases.
The Downsides of the Pescatarian Diet
Although the pescatarian diet is considered generally safe with a smaller risk of nutrition deficiencies, it does have its own set of downsides that you might want to consider.[21]
The Risk of Mercury Poisoning
The most serious risk that a pescatarian diet could pose is mercury poisoning, which is unfortunately present in most seafoods. Bodies of water tend to accumulate mercury due to pollution, of which the surrounding organisms absorb over time.
Mercury poisoning is a very serious matter – it’s a neurotoxin that can damage your health for life. Some symptoms of advanced mercury poisoning include muscle weakness, nerve loss in the hands and face, impaired motor skills, and hearing and speech difficulties. Although mercury has no side effects when consumed in negligible amounts, it tends to bioaccumulate in our bodies and symptoms may manifest through chronic exposure.
Thus, it is important for a pescatarian to be well-informed of the varying levels of mercury levels among seafood, as well as the origins of the seafood they’re buying.
Some species of fish may contain more mercury than others. The general rule is that the higher a fish is in the food chain, the higher levels of mercury have accumulated inside the fish. Here is a list of fish grouped by least to most in terms of mercury content to give you an idea of which you should eat or avoid.
Least Mercury – safest for regular consumption: salmon, mackerel, sardines, shrimp, anchovies, freshwater trout, squid, clams, crayfish, catfish, canned light tuna, and pollock
Highest Mercury levels – avoid, or consume only occasionally: king mackerel, marlin, swordfish, bigeye tuna, halibut, albacore, shark, and orange roughy
Even farmed fish, which most claim are mercury-free, can be exposed to other waterborne pollutants including mercury. Thus, it is really crucial for you to learn about the origins of the fish you’re eating, especially if you’re going to rely on them for such a huge portion of your diet!
It Can Be Costly
Although this depends on where you live, seafood are generally more expensive than other sources of protein, such as red meat and poultry.
When it comes to the pescatarian diet, you don’t necessarily have to aim for expensive seafood such as crab, lobster, salmon, or tuna, which may often show up in pescatarian recipes.
You can always go for cheaper types of fish, such as mackerel, sardines, or anchovies, which can be just as nutritious and filling as the fish mentioned above. These types of fish also have lower mercury levels. You should also aim for fish that are more common in your region, as those tend to be cheaper (make sure to check their mercury levels!).
Additionally, you can include more plant-based protein sources in your diet whenever you need to scrimp on fish, such as quinoa, soy, and beans.
You Can Still Be Unhealthy
Just like with other diets, following a pescatarian diet doesn’t guarantee good health. You’ll need to make the extra effort to make sure that your meals are actually providing you with complete nutrients without going past your recommended calorie intake – it’s not as simple as eating fried salmon for lunch and getting a bowl of pre-packaged Caesar salad for dinner.
Apart from the fish and greens, the methods of preparation, the ingredients, the portions, and the freshness are major factors that determine the healthiness of your food.
For instance, it is much healthier to eat baked salmon over a salmon sushi roll, since there is a higher tendency to overeat carbohydrates because you can’t control the portions of rice. A freshly prepared salad with a simple vinaigrette dressing is also much healthier than Caesar salad, since the dressing of the latter is high in unhealthy fats and calories.
The healthiest way to eat, no matter the type of diet, is always to prepare the food yourself at home. Cooking at home ensures that you’re eating the freshest ingredients, getting enough macro and micronutrients, and eating just the right amount of portions.
What A Pescatarian Diet Looks Like
The pescatarian diet is relatively easy to follow. It is like a vegetarian diet, but with the addition of seafood as a protein source.
What pescatarians eat: Whole grains, legumes, nuts, seeds, fruits, vegetables, fish, and shellfish. Some pescatarians may also choose to eat eggs and dairy as an additional (and ethical) protein source.
What pescatarians don’t eat: Chicken, pork, beef, turkey, game, and lamb.
Conclusion
The pescatarian diet is an exceptionally healthy diet, relative to the standard Western diet. The high consumption of omega-3 fatty acids, fibers, and phytochemicals from nutrient-dense food is sure to provide benefits to a wide range of organ systems. This is especially true for heart health, as cutting out processed food and red meat lowers the consumption of unhealthy and heart-clogging fats.
However, there are some risks to the pescatarian diet, such as the likelihood of mercury poisoning. To avoid this, one must be well-informed of the varying levels of mercury among seafood, as well as the origins of the seafood they’re buying. Nonetheless, the pescatarian diet is generally safe and you will have a low risk of encountering nutrient deficiencies. Plus, you can choose to eat dairy and eggs as another source of complete proteins.
[2] Anand, S. S., Hawkes, C., de Souza, R. J., Mente, A., Dehghan, M., Nugent, R., Zulyniak, M. A., Weis, T., Bernstein, A. M., Krauss, R. M., Kromhout, D., Jenkins, D., Malik, V., Martinez-Gonzalez, M. A., Mozaffarian, D., Yusuf, S., Willett, W. C., & Popkin, B. M. (2015). Food Consumption and its Impact on Cardiovascular Disease: Importance of Solutions Focused on the Globalized Food System: A Report From the Workshop Convened by the World Heart Federation. Journal of the American College of Cardiology, 66(14), 1590–1614. https://doi.org/10.1016/j.jacc.2015.07.050
[4] Hosomi, R., Yoshida, M., & Fukunaga, K. (2012). Seafood consumption and components for health. Global journal of health science, 4(3), 72–86. https://doi.org/10.5539/gjhs.v4n3p72
[6] Dyall S. C. (2015). Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Frontiers in aging neuroscience, 7, 52. https://doi.org/10.3389/fnagi.2015.00052
[7] 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
[8] Silvers, K. M., & Scott, K. M. (2002). Fish consumption and self-reported physical and mental health status. Public health nutrition, 5(3), 427–431. https://doi.org/10.1079/phn2001308
[9] Głąbska, D., Guzek, D., Groele, B., & Gutkowska, K. (2020). Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review. Nutrients, 12(1), 115. https://doi.org/10.3390/nu12010115
[10] Ashraf M. A. (2020). Phytochemicals as Potential Anticancer Drugs: Time to Ponder Nature’s Bounty. BioMed research international, 2020, 8602879. https://doi.org/10.1155/2020/8602879
[11] Li, Y., Zhang, T., Korkaya, H., Liu, S., Lee, H. F., Newman, B., Yu, Y., Clouthier, S. G., Schwartz, S. J., Wicha, M. S., & Sun, D. (2010). Sulforaphane, a dietary component of broccoli/broccoli sprouts, inhibits breast cancer stem cells. Clinical cancer research : an official journal of the American Association for Cancer Research, 16(9), 2580–2590. https://doi.org/10.1158/1078-0432.CCR-09-2937
[12] Thomasset, S., Berry, D. P., Cai, H., West, K., Marczylo, T. H., Marsden, D., Brown, K., Dennison, A., Garcea, G., Miller, A., Hemingway, D., Steward, W. P., & Gescher, A. J. (2009). Pilot study of oral anthocyanins for colorectal cancer chemoprevention. Cancer prevention research (Philadelphia, Pa.), 2(7), 625–633. https://doi.org/10.1158/1940-6207.CAPR-08-0201
[13] Key, T. J., Schatzkin, A., Willett, W. C., Allen, N. E., Spencer, E. A., & Travis, R. C. (2004). Diet, nutrition and the prevention of cancer. Public health nutrition, 7(1a), 187-200. DOI: 10.1079/PHN2003588
[14] Mazereeuw, G., Lanctôt, K. L., Chau, S. A., Swardfager, W., & Herrmann, N. (2012). Effects of ω-3 fatty acids on cognitive performance: a meta-analysis. Neurobiology of aging, 33(7), 1482.e17–1482.e1.482E29. https://doi.org/10.1016/j.neurobiolaging.2011.12.014
[15] Crichton, G. E., Bryan, J., & Murphy, K. J. (2013). Dietary antioxidants, cognitive function and dementia–a systematic review. Plant foods for human nutrition (Dordrecht, Netherlands), 68(3), 279–292. https://doi.org/10.1007/s11130-013-0370-0
[16] Féart, C., Samieri, C., & Barberger-Gateau, P. (2010). Mediterranean diet and cognitive function in older adults. Current opinion in clinical nutrition and metabolic care, 13(1), 14–18. https://doi.org/10.1097/MCO.0b013e3283331fe4
[17] Toumpanakis, A., Turnbull, T., & Alba-Barba, I. (2018). Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review. BMJ Open Diabetes Research and Care, 6(1). http://dx.doi.org/10.1136/bmjdrc-2018-000534
[18] Stene, L. C., Joner, G., & Norwegian Childhood Diabetes Study Group (2003). Use of cod liver oil during the first year of life is associated with lower risk of childhood-onset type 1 diabetes: a large, population-based, case-control study. The American journal of clinical nutrition, 78(6), 1128–1134. https://doi.org/10.1093/ajcn/78.6.1128
Quinoa has become increasingly popular over the years, especially among vegans and fitness enthusiasts.
It has gained the title of ‘Supergrain of the Future’ because it is an almost complete source of protein, fiber, and minerals, all while being friendly to all types of diets. It is also a great source of antioxidants and vitamins that can protect your body from various chronic diseases.
Quinoa has its roots in the ancient Incan civilization, where quinoa was recognized as an important food source as early as then, and they believed that it was capable of increasing the stamina of their warriors.
Thousands of years later, researchers were able to verify these age-old beliefs, and have uncovered even more of what quinoa can offer for our health.
In fact, NASA is considering quinoa as one of the crops to be a part of the Controlled Ecological Life Support System (CELSS), as its unique and almost complete nutritional profile has made it ideal for long-term space missions.[7]
If you need more convincing on whether you should try quinoa or not, here are the 8 scientifically proven health benefits of quinoa that has earned it the title of ‘supergrain of the future’[1]:
Quinoa is rich in antioxidants.
As a plant-based food source, quinoa is teeming with phytochemicals – many of which that have potent antioxidant properties.
Antioxidants help our bodies combat the harmful effects of free radicals, which are the unstable atoms that cause damage to proteins, DNA, and cell membranes. Over time, too much oxidative stress caused by free radicals increases the risk of developing chronic diseases such as diabetes, cancer, and heart diseases.
Antioxidants neutralize the effects of oxidative stress, whose effects are intensified by exposure to pollution, excessive alcohol consumption, smoking, radiation, fried food, and exposure to harmful chemicals.
Quinoa is an exceptional source of these antioxidants, especially quercetin and kaempferol. These two compounds are widely known to have powerful anti-inflammatory and antioxidant effects, which is believed to be behind their anti-cancer and cardioprotective abilities.[2]
In a study published in the Journal of Cellular Biochemistry, quercetin was found to be effective in inhibiting cancer cell growth, along with a widely studied antitumor activity.[3] Kaempferol is also reported to induce cancer cell apoptosis and prevent cancer cell growth.[4]
Quinoa is exceptionally high in fiber.
Even for a whole grain, quinoa is impressively high in fiber. Per 100g serving, quinoa can provide up to 2.8g of dietary fiber, which is much higher than what you can get from brown rice and yellow corn.
Getting enough fiber is crucial for maintaining good health. Firstly, fiber promotes regular digestion and bowel movement, as it helps the body absorb nutrients and expel waste more efficiently.[5]
Fiber also provides energy for the good bacteria that lives in the gut microbiome. A healthy gut not only improves digestion, as also provides systemic benefits that include the immune system, heart health, and mental health.
Fiber is also known to help reduce total and LDL (“bad”) cholesterol levels. This can effectively prevent cardiovascular diseases by reducing plaque buildup in the walls of your arteries.
Quinoa is gluten-free.
If you happen to have gluten sensitivities, then quinoa is a must-have in your pantry.
Finding the right carbohydrates can be tough for those who have gluten intolerance and Celiac disease – and when there are gluten-free alternatives available, some may contain unhealthy additives that can further cause harm to your health.
Quinoa is a versatile and naturally gluten-free carb that is both nutritious and fitting for those who have special dietary requirements.
In several studies, the consumption of gluten instead of typical gluten-free ingredients (tapioca, potato, corn, and rice flour) was found to have significantly increased the nutrient and antioxidant profile of gluten-free diets.[6]
Quinoa is a complete protein.
Although certain types of proteins can be found in many plant-based food, it is incredibly rare for them to be a complete protein – a characteristic that is mostly found in animal-based food. Quinoa is one of the few plant-based food is considered a complete protein, which means that it contains all nine essential amino acids, whereas other plant-based food typically lack one or two.
This means that quinoa is a great protein source for vegans and vegetarians, or for people who want to cut down on extra pounds.
Quinoa has a low glycemic index.
Quinoa is low on the glycemic index, which means that it won’t affect your blood sugar levels as much compared to foods like refined carbohydrates.
Being low on the glycemic index, quinoa won’t cause spikes in blood sugar, which contribute to weight gain (as it causes lethargy and hunger) and a higher risk of developing diabetes. Blood sugar spikes also increase the risk of developing heart diseases or a stroke, as it can cause blood vessels to harden and narrow.[8]
This makes quinoa a perfect carbohydrate for those who want to prevent or are already diagnosed with diabetes or some sort of heart disease.
Quinoa is a great source of iron.
Iron is an essential nutrient that is mostly obtained from animal products, although it is also present in another less-readily absorbed form among plant-based food.
Iron plays a crucial role in many bodily processes, especially in the production of hemoglobin, which is the protein that carries oxygen in the blood. A lack of iron can cause low energy levels, headaches, dizziness, or anemia.[9]
A cup of cooked quinoa can provide up to 2.8mg of iron, which makes up 16% of the recommended dietary intake.
Quinoa is rich in magnesium.
Magnesium is another crucial mineral that is needed by a wide range of bodily functions, as it is involved in over 600 biochemical reactions in the body![10] This includes protein formation, energy creation, muscle movements, gene maintenance, and the regulation of neurotransmitters.
Although it is rare, magnesium deficiency is associated with other serious health problems, such as mental disorders, osteoporosis, muscle weakness, and high blood pressure.
Similar to other whole grains, quinoa is a great source of magnesium.
Quinoa can help you lose weight.
Because quinoa is high in protein, fiber, and is low on the glycemic index, it can help you effectively control your appetite and boost metabolism.
Both protein and fiber contributes to increasing feelings of fullness, which can help you prevent eating more calories than needed without sacrificing proper nutrition.
And being low on the glycemic index, you won’t experience unnecessary cravings and lethargy as you would with high glycemic index foods.
How To Prepare Quinoa
Quinoa is very easy to prepare, especially if you already know how to cook rice. It can be prepared on the stovetop, with a rice cooker, or a slow cooker.
All you need to remember is that forevery cup of quinoa, you must add 2 cups of liquid, which yields you with a total of 3 cups cooked quinoa. If you’d like to add an additional dimension of flavor, you can also use any type of broth in place of water. It usually takes around 15 minutes before your quinoa completely absorbs the liquid, and let the grains sit for about 10 minutes while covered being consumption.
Take note if the quinoa that you have is pre-rinsed. If not, you’ll have to rinse off the bitter saponin coating for a few seconds using cold water.
You can also toast quinoa to achieve a nuttier flavor. This can be done by toasting quinoa on a skillet with a neutral oil (such as canola oil) for a few minutes until it is golden brown, not burnt. Then proceed to boiling it afterwards.
Conclusion
Quinoa is truly an exceptional whole grain – not only is it rich in fiber and essential nutrients, but it is also one of the few plant-based foods that are considered a complete protein. This makes quinoa an ideal source of nutrition for all types of diets. It is also versatile too, as it can be incorporated in many dishes, salads, and can even be turned into a dessert.
[2] Dabeek, W. M., & Marra, M. V. (2019). Dietary Quercetin and Kaempferol: Bioavailability and Potential Cardiovascular-Related Bioactivity in Humans. Nutrients, 11(10), 2288. https://doi.org/10.3390/nu11102288
[3] Jeong, J. H., An, J. Y., Kwon, Y. T., Rhee, J. G., & Lee, Y. J. (2009). Effects of low dose quercetin: cancer cell-specific inhibition of cell cycle progression. Journal of cellular biochemistry, 106(1), 73–82. https://doi.org/10.1002/jcb.21977
[4] Chen, A. Y., & Chen, Y. C. (2013). A review of the dietary flavonoid, kaempferol on human health and cancer chemoprevention. Food chemistry, 138(4), 2099–2107. https://doi.org/10.1016/j.foodchem.2012.11.139
[6] Lee, A. R., Ng, D. L., Dave, E., Ciaccio, E. J., & Green, P. H. (2009). The effect of substituting alternative grains in the diet on the nutritional profile of the gluten-free diet. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 22(4), 359–363. https://doi.org/10.1111/j.1365-277X.2009.00970.x
[7] NASA Technical Reports Server. (1993, November 1) Quinoa: An emerging new crop with potential for CELSS. Retrieved on January 3, 2020 from https://ntrs.nasa.gov/citations/19940015664
Probiotics are widely known as the beneficial bacteria that we can obtain from dietary sources.
It is mostly known for its ability to improve digestion, along with promoting the growth of good bacteria in the gut microbiome.
In recent years, scientists have also found that probiotics can actually help with weight loss through various mechanisms.
Probiotics seem like the perfect weight loss companion – not only is it good for your gut health, but it is also proven to systematically benefit the immune system, heart, and brain health as well.
In this article, we will be exploring the five ways probiotics can help you lose weight, based on current scientific evidence.
How Do Probiotics Work?
Before we dive deep into the weight loss capabilities of probiotics, here’s a little background on how probiotics work inside your body.
Inside your body resides billions of microbes – both good and bad. The majority of them reside in your gut, where they take part in digesting the food that goes inside your stomach.
From the moment we are born, our bodies start being colonized by microorganisms, which first comes from the mother’s breast milk. As we slowly become exposed to new foods and environments, our body begins to collect its own assortment of microbes that can be either helpful or harmful.
It is essential to keep a good balance between the good and harmful bacteria in the body. Too much of these bad bacteria and your body may experience chronic inflammation or an all-out bacterial infection. Thus, it is crucial that we consciously feed the good bacteria that resides in our gut to keep the bad bacteria in place.[1]
This is done primarily through eating the right foods, a.k.a. prebiotics – compounds that promote the growth of the good bacteria in your gut microbiome.
Apart from serving as the home for your body’s microflora, the gut microbiome was also found to influence several other key body processes aside from digestion, such as the immune system, nervous system, and the cardiovascular system. Having a consistently healthy gut is linked to better health and a lower risk of developing chronic diseases.[2]
Because of its wide impact on our health, the gut microbiome also happens to influence our body weight regulation. Here’s how consuming more probiotics can help you trim off those extra pounds:
Probiotics Can Accelerate Fat Excretion
Whenever we consume fats, it is either used as an energy source, as a major component of major body processes, or stored when consumed in excess. However, not all dietary fats are immediately absorbed by the body – some dietary fats, especially those that are harder to break down, are instead passed by the body as fecal matter.[3]
Ideally, we would want to keep our fat stores low. This can be typically done by consuming less fats, regularly exercising, and by getting enough sleep daily. Unfortunately, some people may find it harder to burn fats despite their best efforts, be it due to a genetic disposition or an underlying medical condition.
This is where probiotics can help – in a study published in 2015, the probiotic Lactobacillus gasseri was found to have helped in eliminating fats more efficiently. It was observed that the subjects that were given the probiotic supplements were observed to have higher volumes of fat in their feces compared to those who were given a placebo, which indicates that the probiotic was effective at boosting the elimination of dietary fats.[4]
Probiotics Can Improve Appetite Control
Most overweight people may also find it difficult to lose weight because they may feel hungry all the time despite eating a lot. This is a sign that the hormones which signal fullness and hunger may not be working properly.
Some people, especially those who are obese, may develop a condition called leptin resistance. Leptin is a hormone released by fat cells located in adipose tissues, and its main function is to control appetite by letting the brain know that there is enough fat stored in the body.
In the case of obese people, the presence of excess fat also means that their fat cells will produce too much leptin for their body to handle. This leads to leptin resistance, a condition wherein the brain can no longer recognize leptin signals, leading to further overeating in a state of constant “starvation”.[5]
On the other hand, weight loss can also trigger increased appetite due to the loss of fat cells. This leads to unbearable cravings that can make weight loss even more difficult!
Fortunately, some studies have found that probiotics can help promote the function of leptin hormones. In one a study published in the British Journal of nutrition, the probiotic Lactobacillus rhamnosus was found to have successfully circulating leptin concentrations, along with a significant fat and weight loss among the participants.[6]
Probiotics Can Help Decrease Fat Storage
Apart from accelerating the process of burning fat, probiotics can reduce the total amount of fat stored in your body, even under excess consumption.
In a study published in 2015, the supplementation of the probiotic VSL#3 was found to have decreased fat accumulation among healthy young men that were under a high-fat and high-calorie diet.[7]
Some studies have also found that certain probiotics can increase the levels of the protein ANGPTL4, which may lead to decreased fat storage.[8]
Probiotics Can Help Increase Metabolism
Because probiotics help create a better balance between the good and bad bacteria in your stomach, it can help your body digest food more efficiently. Throughout multiple studies, it has been observed that obese and overweight people tend to have a less favorable gut microbiome compared to those who had leaner bodies.[9] Certain microflora are also needed to digest certain compounds, especially dietary fibers.
Several animal studies also found evidence that probiotics may help promote the function of metabolism by influencing the way bile acids are metabolized. Although human studies are yet to confirm this, it suggests that by changing the way bile acids are metabolized, the body is able to absorb fats more effectively.[10]
Probiotics Can Help Reduce Systemic Inflammation
Systemic inflammation is linked to a higher risk of developing obesity, amongst other chronic diseases.
Inflammation is a natural reaction of your body against foreign invaders, such as bacteria, viruses, and other potentially harmful microbes. However, inflammation can become persistent, milder, and more widespread, which is often caused by an unhealthy and sedentary lifestyle.[11,12]
An unhealthy gut can cause such a systemic and chronic inflammation. Thus, it is crucial to maintain a well-balanced and diverse gut microflora with the help of probiotics.
The Best Sources of Probiotics
Probiotics can be easily incorporated in your diet, whether it is through probiotic supplements or through the food you eat.
Keep in mind that some probiotic strains actually lead to weight gain, while some strains may be more efficient than others when it comes to weight loss.[13] If you are planning to take probiotic supplements regularly, it is best to consult a doctor first to avoid any complications. Your doctor can also recommend the best probiotics that are most suitable for your current health condition.
Another great way to add probiotics to your diet is through food. Probiotics can be mostly obtained from fermented food, such as[14]:
Kimchi
Sauerkraut
Vinegar
Miso
Tempeh
Yogurt
Kefir
Pickles
Buttermilk
Natto
Aged cheeses
Conclusion
Although they are mostly known to benefit the digestive system, the benefits of probiotics cover a wide range of organ systems, and this includes the mechanisms that involve weight control.
The effects of probiotics on weight loss are relatively new in the field of research and scientists are yet to conduct further studies to understand its effects completely. But for now, the current evidence is promising, and probiotics remain highly beneficial for your health regardless of whether it is truly effective for weight loss.
Probiotics can be easily obtained from fermented food, which has cultivated a load of beneficial bacteria for your gut microbiome. With the advice of a medical professional, you can also take probiotic supplements.
[4] Ogawa, A., Kobayashi, T., Sakai, F., Kadooka, Y., & Kawasaki, Y. (2015). Lactobacillus gasseri SBT2055 suppresses fatty acid release through enlargement of fat emulsion size in vitro and promotes fecal fat excretion in healthy Japanese subjects. Lipids in health and disease, 14, 20. https://doi.org/10.1186/s12944-015-0019-0
[6] Sanchez, M., Darimont, C., Drapeau, V., Emady-Azar, S., Lepage, M., Rezzonico, E., … & Leone, P. (2014). Effect of Lactobacillus rhamnosus CGMCC1. 3724 supplementation on weight loss and maintenance in obese men and women. British Journal of Nutrition, 111(8), 1507-1519. https://doi.org/10.1017/S0007114513003875
[7] Osterberg, K. L., Boutagy, N. E., McMillan, R. P., Stevens, J. R., Frisard, M. I., Kavanaugh, J. W., Davy, B. M., Davy, K. P., & Hulver, M. W. (2015). Probiotic supplementation attenuates increases in body mass and fat mass during high-fat diet in healthy young adults. Obesity (Silver Spring, Md.), 23(12), 2364–2370. https://doi.org/10.1002/oby.21230
[8] Aronsson, L., Huang, Y., Parini, P., Korach-André, M., Håkansson, J., Gustafsson, J. Å., Pettersson, S., Arulampalam, V., & Rafter, J. (2010). Decreased fat storage by Lactobacillus paracasei is associated with increased levels of angiopoietin-like 4 protein (ANGPTL4). PloS one, 5(9), e13087. https://doi.org/10.1371/journal.pone.0013087
[9] Turnbaugh, P. J., Hamady, M., Yatsunenko, T., Cantarel, B. L., Duncan, A., Ley, R. E., Sogin, M. L., Jones, W. J., Roe, B. A., Affourtit, J. P., Egholm, M., Henrissat, B., Heath, A. C., Knight, R., & Gordon, J. I. (2009). A core gut microbiome in obese and lean twins. Nature, 457(7228), 480–484. https://doi.org/10.1038/nature07540
[12] Saltiel, A. R., & Olefsky, J. M. (2017). Inflammatory mechanisms linking obesity and metabolic disease. The Journal of clinical investigation, 127(1), 1–4. https://doi.org/10.1172/JCI92035
[13] Rouxinol-Dias, A. L., Pinto, A. R., Janeiro, C., Rodrigues, D., Moreira, M., Dias, J., & Pereira, P. (2016). Probiotics for the control of obesity – Its effect on weight change. Porto biomedical journal, 1(1), 12–24. https://doi.org/10.1016/j.pbj.2016.03.005
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.
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.
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.
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.
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.
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]
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]
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]
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]
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.
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]
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]
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]
Mackerel — 5134mg per 100g serving
Salmon — 2260mg per 100g serving
Herring — 2366mg per 100g serving
Oysters — 435mg per 100g serving
Sardines — 1480mg per 100g serving
Anchovies — 2113mg per 100g serving
Caviar — 6786mg per 100g serving
Flax seeds — 2350mg per 10g serving of whole seeds
Chia Seeds — 5060mg per 28g serving
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.
[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.
[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
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