Eating healthy benefits of EPA and DHA

In a previous article you may have read (Eating Well with essential fatty acids), we discussed the positive results of the addition of essential fatty acids (EFAs) of healthy diets. Now we will extend the benefits of two specific omega-3 - EPA and DHA - and the best sources of this good nutrition.

EPA and DHA a positive impact on different areas of health. From the heart of sugar in the blood of arthritis, healthy eating with these fatty acids is a must if your goal is healthy weight loss or general health improvement.

No matter who you are, it is likely that the value of his brain. Therefore it is very important to know that there is a food of the diet of the brain that is accessible to all. The brain is rich in fat, so the omega-3 play an important role. With a brain that lacks DHA, a person is more likely to develop depression, schizophrenia and bipolar disorder. Insufficient amounts of EPA and DHA, along with excess omega-6, is connected with ADHD (attention deficit / hyperactivity disorder). When used as treatment, EPA and DHA may reduce symptoms of depression and improve cognitive outcomes in people with mild Alzheimer's.

A healthy brain is definitely something to strive for, but how can we improve the EPA and DHA healthy food in order to create a better body composition? The answer is found in a study that was overweight men and women follow a plan of moderate exercise and 6 g of tuna oil (containing about 1.9 g of omega-3) per day for 12 weeks . The end result was an average loss of 3.3 pounds of fat. Another example of how to eat healthy omega-3 is to replace 6 g of some fats in the diet that is already included in your daily diet plans with 6 g of fish oil. Participants who did a study lost about two pounds of fat after only 3 weeks due to increased lipid oxidation (also known as fat burning). The possible reason behind the trends of healthy weight loss of EPA and DHA may be one or both of the following explanations are preferentially incorporated into cell membranes and induce anti-inflammatory processes. Either way, the use of EPA and DHA not include the storage of body fat, very healthy meal plans for fat loss are being supported by fatty acids.

Speaking of anti-inflammatory processes, the symptoms of rheumatoid arthritis can be alleviated by taking supplements marine omega-3 EFA. Two recent scientific studies indicate reduction of pain intensity, morning stiffness improved joints less affected, better physical performance and decreased pain medication is needed to relieve symptoms.

So far we have talked about the advantages of the incorporation of EPA and DHA in healthy diet, but there is another omega-3 fatty acid, which provides good nutrition and is more readily available in the diet food and eating that many people . In fact, the ALA is the major omega-3 consumed in a typical diet in North America, however, has been left out of many studies. Limited research has shown the ability of flaxseed (30 g per day) to reduce PSA levels, resulting in markers of prostate cancer in men and increase apoptosis. For women, increased intake of ALA has been associated with a significantly reduced risk of breast cancer. Moreover, the incidence of inflammation, arterial stiffness and cardiovascular disease are minimized when people are eating right for a higher intake of ALA.

Sources of ALA are herbal. EPA and DHA come from the sea. The most potent beneficial effects were seen when fish, shellfish and algae are the source of omega-3 EPA and DHA. Because of this, the most popular base for the work of marine omega-3 fats in the diet, healthy food has traditionally been fish oil. Yet another option is available, and this avoids the "fish burps" so many people, unfortunately familiar. It also seems to offer the most effective fatty acids, at least that is necessary for the same amount of good nutrition. This highly effective, Navy, EPA and DHA gold mine is krill oil.

Are you wondering how to eat healthy dose of a living being that does not even know? Let's start with an explanation of krill. Krill is 2 inches long crustaceans such as shrimp, which are abundant in the colder months seas. Because their cell membranes have a high content of EPA and DHA and lack the toxic accumulation, which are a more dependable source and most important omega-3 fatty acids than fish oil. To add more nutrition to healthy diets, krill naturally contain antioxidants such as astaxanthin.

Some research has been conducted to compare the effectiveness of krill oil and fish oil. One study involved the issue of PMS through the use of the female participants who were diagnosed with the disease. Some were treated with oil from krill and other fish oil. Both treatments provide 600 mg of EPA and DHA, but the difference was that participants taking krill oil also enjoyed the benefits of naturally occurring phospholipids. The results were similar in the discomfort and bloating were reduced. However, krill oil fish oil exceeded, dose per dose, in reducing irritability, stress, depression, joint pain and swelling.

A problem that affects both men and women is heart disease, which continues to risk factors such as high LDL cholesterol and triglycerides and low HDL cholesterol. In a double-blind, men and women participants received one of four treatment options: 1 to 1.5 grams of krill oil, 2.3 grams of krill oil, 3 grams of fish oil or a placebo. The 90-day study concluded with a significantly reduced LDL cholesterol and increased HDL in those taking the lower dose of krill oil. 2 gram dose also reduced triglyceride levels, while the higher dose provided no additional benefit. The fish oil treatment made marginal improvements in cholesterol, but not lower triglycerides.

These two studies compared the performance of krill oil with fish oil, krill oil, but produces amazing effects, even without being compared to anything else. This study used 90 participants who had high levels of CRP, a systemic marker of inflammation, or rheumatoid arthritis, osteoarthritis or heart disease. After only 7 days after taking 300 mg of krill oil, CRP levels were reduced by 19% in all subjects. Then, after 30 days, the reduction was 30%.

Although it may seem logical that health outcomes can be achieved in any similar good source of omega-3 EPA and DHA, this is simply not true when it comes to krill oil. This diet food, added astaxanthin, phospholipids and other vitamins and minerals to their omega-3 fatty acids to produce more powerful effects. If you are eating well, you will not have to take the measure of krill as you would with fish oil. Astaxanthin, an antioxidant, actually increases the ratio of healthy eating krill oil. Human studies have shown to protect DNA from damage and increases the immune response.

If you are looking for fad diets to add to their repertoire of weight loss up and down and inconsistent lifestyles, omega-3 EPA and DHA supplementation is not for you. Specific but simple guidelines should be followed in order to take this good nutrition more effectively. First, as we have seen, choosing marine sources of these fatty acids. Second, focus on making healthy meals from a meal plan that covers everything. Finally, be naturally occurring omega-6 fatty acids in the diet, eat salmon, trout, sardines, food, hemp, chia seeds, flaxseed oil and pumpkin seeds. Taking krill oil will ensure the proper balance of omega-3 and omega-6 fatty acids and optimize your health in many other ways.