omega-3 oils Archives - Amazing Health Advances

Krill Oil Is Superior Against the Inflammation in Your Body

AHA Publisher — Fri, 16 Sep 2022 07:11:46 +0000

Dr. Don Colbert – You’ve heard of the many amazing health benefits of omega-3s. You’ve heard how it fights against inflammation and supports overall health. But, what if there was an omega-3 source that went far beyond all the others? What if it were better absorbed, more potent, and better protected through digestion? Keto Zone Living Krill Oil boasts all of these attributes. Want to learn more? Of course you do. Here’s why krill oil is the superior omega-3 source, why it’s vital to use it to reduce your omega-6 to omega-3 ratio, and how its fats and antioxidants work against inflammation to support great health through the body. Why Krill Oil? Krill is a superior source of omega-3 fats. Why? Like other omega-3 sources, supplementing with krill oil will raise your blood levels of healthy fats like DHA and EPA (1). When these increase in your blood, inflammatory markers decrease. But here’s the key: what makes krill oil different is its superior absorption and natural antioxidants. First, krill oil is optimally absorbed during digestion and quickly affects both blood and brain levels of omega-3 fats (2). Next, krill oil naturally contains a healthful antioxidant called astaxanthin. Astaxanthin serves to both protect the krill oil itself (improving digestion and absorption) and encourage reduced oxidative stress in the body (3). Krill Oil, Omega-6, and Omega-3 Fats Krill oil is a great option in improving your omega-6 to omega-3 dietary ratio. Experts believe that a diet with a ratio of 2:1 omega-6s to omega-3s has historically been the healthiest. That is, you must consume 1 gram of omega-3 fats for every 2 grams of omega-6 consumed. Unfortunately, many modern chronic health conditions result from inflammation, and inflammation is associated with a high omega-6 to omega-3 ratio. Realistically, a 2:1 ratio is all but impossible in modern times, and a ratio of 4:1 to 8:1 is a good goal (4). For context, most Americans’ ratio is between 12:1 to 25:1! To improve your ratio, it’s imperative to both reduce the amount of omega-6s consumed AND increase omega-3s. This typically means eating fatty fish, like salmon, halibut, or tuna each week (5) and taking a strong omega-3 supplement with DHA and EPAs. Then, you must vastly reduce processed foods and oils with concentrated omega-6 fats, like soybean oil. 5 Specific Ways Krill Oil Fights Inflammation and Improves Your Ratio Since krill oil is effective in improving blood levels of healthy fats, it stands to reason that it is effective against inflammation throughout the body. Here is a sample of studies showing its effects: Triglycerides and Heart Inflammation: If you want to support your heart health and inflammatory factors, krill oil can help. One meta-analysis looked at the effects of krill oil on circulating fats in the blood. The researchers found that krill oil supplementation was associated with significantly lowered triglyceride levels. In addition, it encouraged healthy changes in LDL cholesterol, HDL cholesterol, and total cholesterol (6). Digestive Inflammation & Health: In studies, it’s been found that krill oil supports reduced gut inflammation by regulating a broad spectrum of inflammatory signaling pathways. In addition, krill oil promotes a healthier gut environment by fighting microbes that damage mucosa, and reduces inflammation markers (7). Obesity Related Inflammation: Obesity negatively affects tissues and organs throughout the body. Inflammation is often elevated. Long-term krill oil supplementation has been shown to increase anti-inflammatory markers in the liver, support metabolism and fat breakdown, and improve tissue health and inflammation associated with obesity (8). Bone and Joint Inflammation: Joint pain and stiffness is a problem for many adults. There is increasing evidence that it is affected by dietary fat intake. Studies have investigated the effects of dietary fats, including dietary omega-6 to omega-3 ratios, on joint health in humans and animals. Results reveal that a better omega-3 to omega-6 ratio from krill oil can significantly improve the cartilage structure and reduce losses. Further, this diet change can reduce inflammatory markers. What’s more, krill oil has specifically been shown to be more effective than plant-derived omega-3s in these studies (9). Neuroinflammation: Most neurodegenerative conditions demonstrate on-going inflammatory processes. Krill oil and marine-derived omega-3s have been studied for anti-inflammatory effects both systemically and in the brain specifically. Krill oil has been reported to encourage spatial memory and learning, attenuate memory loss, protect the brain, reduce inflammation markers, and reduce depression symptoms. For more on krill oil and brain health, click here (10). Bottom Line It’s vital to health to reduce inflammatory markers, and one of the best ways to do so is to add krill oil as a daily supplement. Not only is it superiorly absorbed and used in the body, it supports whole body health by reducing inflammatory markers in the digestive system, brain, joints, liver and heart. Start your krill oil regimen today! To read the original article click here.

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Omega-3s May Help Lower Breast Cancer Risk in Women with Obesity

AHA Publisher — Mon, 29 Aug 2022 07:00:47 +0000

Jillian Levy, CHHC via Dr. Axe – Considered to be among the healthiest fats to consume, omega-3s benefits include those related to heart health, mental illnesses, brain decline, inflammation, autoimmune diseases and even cancer. A new study found a link between consumption of omega-3s and breast cancer (BC), specifically that when premenopausal women and obese women consumed more of these healthy fats, they had a lower risk of developing BC. As explained below, omega-3s seem to fight cancer development due to their ability to reduce inflammation and effects of too much estrogen. Study Findings: Omega-3 and Breast Cancer in Obese Women A 2022 study published in the journal Menopause found that when pre- and postmenopausal women consumed more omega-3s from their diets, they benefited from enhanced protection against developing breast cancer. Omega-3 fatty acids are types of polyunsaturated fats, also called PUFAS, which are known to help fight inflammation and support normal immune function. There are several types, including a-linolenic acid (ALA), eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA) and docosahexaenoic acid, with DHA and EPA (the types found in oily fish) the most sought after. This particular study wanted to determine if any association exists between breast cancer risk in adult women and intake of PUFAs, especially omega-3 PUFAs. The study included more than 3,100 participants who completed food frequency questionnaires and health-related surveys. Results showed that higher intake of omega-3s, especially from marine/seafood sources, was associated with lower risk of breast cancer among both pre- and postmenopausal women. Here are more details about the study’s main findings: Associations between BC risk and dietary PUFA intake was most evident among premenopausal women and women who were at increased risk of BC or who already had breast cancer. A decreased risk of breast cancer was significantly associated with increased omega-3 intake in obese/overweight women but not in women of normal weight. What It Means (How to Get More Omega-3 in Diet) Many adults, especially those who eat a modern, processed diet, don’t consume enough omega-3 fats. To make matters worse, it’s very common to consume too many omega-6s, which are found in vegetable oils and many packaged foods. This study, among others conducted in the past, demonstrate the importance of consuming healthy fats, including omega-3 fatty acids, on a regular basis. Higher intake of omega-3s has been shown in many studies to help protect against conditions including: High cholesterol High blood pressure (hypertension) Type 2 diabetes Arthritis Macular degeneration Neurodegenerative diseases such as Alzheimer’s disease and other types of dementia Osteoporosis And others How can you add more omega-3s to your diet? The human body cannot make its own omega-3 fats — therefore there’s a need to consume them from food sources. The best sources include oily fish, nuts and seeds. Supplements are another way to increase your intake. Here’s a list of the best omega-3 foods and sources: Fish, including wild-caught salmon, sardines, mackerel, anchovies, white fish and tuna Nuts and seeds, such as flaxseeds, chia seeds, hemp seeds and walnuts. Note that plant-based foods are high in the type of omega-3 fatty acid called ALA, so you’ll need to eat more of them to get the same effect as their animal-based counterparts. Egg yolks Natto You may also benefit from taking a high-quality omega-3 supplement, such as fish oil or a capsule. Aim to get between 250 and 500 milligrams of EPA and DHA combined each day. Does omega-3 increase estrogen levels, or does omega-3 block estrogen? Studies have found somewhat mixed and conflicting results when testing the effects of omega-3s on estrogen levels. Overall, these healthy fats seem to benefit estrogen levels in adult women. For example, one study found that supplementation with omega-3s plus vitamin D3 decreased estrogen in premenopausal women, which may help defend against hormone-related cancers. Another study found potential anticancer roles of omega-3s through effects on estrogen signaling. Omega-3 seem to convert pro-proliferative estrogen in a way that blocks breast cancer cells from growing. Research suggests that EPA and DHA may be effective in helping to fight BC due to several other mechanisms, including reducing proinflammatory lipid (fat) derivatives, inhibiting inflammation and cytokine production, and decreasing growth factor receptor signaling. Are omega-3 good for cancer patients? Can cancer patients take omega-3 fish oil? In most cases, yes. Some research shows that fish oil can help improve treatment outcomesamong people battling some types of cancer. However, some patients undergoing chemotherapy may be advised to avoid fish oil. As one study explains, “Accumulating evidence states that n-3 PUFAs may exert an antitumor action by altering lipid composition of the plasma membrane.” In other words, these fats seem to defend cells against becoming damaged and cancerous, and they may also stop them from spreading. That being said, if you’re being treated for cancer you should always discuss any supplements you’re taking with your doctor. Other Ways to Help Combat Breast Cancer and Obesity Aside from eating a healthy diet and avoiding processed foods, other ways you can lower your risk for breast cancer and obesity include: Getting enough exercise on a regular basis. Not consuming too much alcohol or smoking cigarettes. Limiting exposure to chemicals and carcinogens, such as heavy metals and environmental pollutants. Well-known carcinogens include asbestos, nickel, cadmium, radon, vinyl chloride, benzidine and benzene. Managing stress, since chronic stress takes a toll on the immune system and also causes increases production of “stress hormones,” which are linked to weight gain. Avoiding sleep deprivation. Conclusion A new study found a link between consumption of omega-3s and breast cancer, specifically that when obese women and premenopausal women consumed more of these healthy fats they had a lower risk for BC. High intake of n-3 PUFAs seems to be associated with a lower risk of BC because these fats help fight inflammation and cytokine production, and they can normalize effects of estrogen. Consuming more omega-3 fatty acids is also helpful for defending against many other conditions, like heart disease, arthritis and diabetes. The best sources include oily fish, nuts, seeds and fish oil supplements. To read the original article click here.

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5 Best & Worst Habits for Brain Health

AHA Publisher — Fri, 12 Aug 2022 07:00:47 +0000

Dr. Don Colbert – Today, you will make choices that affect your brain health. You can choose to establish good habits for brain health, or ones that degrade it. What are the habits? Which will you choose? We have a list of ten: 5 Best and 5 Worst Habits for Brain Health. How are you going to treat your brain today? 5 Best Habits for Brain Health 1. KETO ZONE® KETONES When you enter the Keto Zone® and take the sugars and most carbs out of your diet, your brain will begin to burn ketones instead of carbs as fuel. Astonishingly, ketones have been used to support healthy neurological function for decades. In fact, a ketogenic diet is one key recommendations used to help children with epilepsy vastly reduce seizures (without medications) (1). Now, there is promising research on ketosis and degenerative brain conditions (2). What’s more, many people in ketosis report greater brain clarity, focus, and function than before. 2. OMEGA-3 FATS DAILY Adding omega-3 fats is a crucial step in reducing inflammation and maintaining healthy brain function. To truly make a difference, it takes two steps: reducing inflammatory foods while increasing anti-inflammatory ones. One of the most potent anti-inflammatory foods is omega-3 fats from seafood, and to a lesser extent, plant foods. Add fatty fish as much as possible plus hempseeds, flaxseeds, chia seeds, and nuts daily. Then, vastly reduced processed foods. Focus specifically on removing all soybean oil from you diet which is a very common ingredient commercial foods (see more about this below). Studies show that inflammation biomarkers improve as the relationship of omega-3s to omega-6s improves (3). 3. ANTIOXIDATIVE AND ANTI-INFLAMMATORY SPICES AND VEGETABLES AT EVERY MEAL Brains age and become impaired with increased oxidative stress. And, while this has been long-accepted with the development of degenerative diseases, now researchers believe oxidative stress may play a role with a host of brain issues and low moods (4). Oxidative stress is the accumulation and damage caused by free radicals. Free radicals are created by many biochemical reactions in our bodies. They occur from daily living, processed foods, alcohol, nicotine, and more. They are “quenched,” or neutralized by antioxidants made by our cells (such as glutathione) and from foods. Foods and drinks that are high in antioxidant include bright and deeply colored vegetables, spices, raw cacao, green tea, nuts, seeds, and more. These brain-helpers work at the cellular level. Their antioxidants are so potent at the cellular level they go beyond the normal reduction in oxidative stress to promote longevity and health in the body. What’s more, ginger and turmeric are also strong anti-inflammatory foods that reduce joint and muscle pain (5). 4. GOOD HYDRATION Your brain is affected by your long-term and short-term hydration status. In fact, mood, fatigue, and alertness are all impaired with dehydration (5). Hydration also affects your digestive tract, skin, kidney function, and more (all tissues depend on it). What should you drink? Water: Purified water is your best choice for hydration. It offers all the benefits without any extra ingredients to bog the body down. Green and Black Tea: Green and black tea are youthful drinks! They can reduce age-expediting stress and cortisol, have antibacterial properties for oral health, support eye health contain brain-boosting compounds, and can even promote healthy weights (6). What about coffee? Coffee is a healthful drink, and a great way to start the day. But its high caffeine level can act as a gentle diuretic, so don’t count it towards your hydration totals. How Much? Aim for a minimum of 48-64 oz. fluid per day for most women, and 64-80 oz. per day for most men. But, many people feel great on more. Also, add more hydration if you exercise. Try to get in all fluids before 7 pm or so, so that it doesn’t disrupt your sleep. On the other hand, avoid over-consuming alcohol for your best brain health! 5. INTERMITTENT FASTING Many people fast for spiritual reasons, and this is great. But fasting also has benefits that manifest physically and mentally. In fact, there are numerous scientific studies that show its benefits. It can increase insulin sensitivity, promote a healthy weight, decrease inflammation, increase mental clarity, normalize levels of the “hunger hormone” ghrelin, support brain function and mitochondria health and even regenerate the immune system (12). All of this is good for the body and brain. To add an easy intermittent fasting schedule, either choose to fast one 24-hour period per week, or try fasting 15-16 hours per day, from 7 pm to 10 am. You can drink water, tea, and coffee during the fast. 5 Worst Habits for Brain Health 1. SITTING INDOORS ALL DAY If you sit indoors all of your day, or even the majority of your day, it’s time to make some changes for the sake of your brain. You don’t have to run a marathon. But, there are many benefits to getting outside, sitting less, and improving flexibility! Here’s how each helps: Get Outside for Activity: Cortisol levels naturally decrease when we spend time outdoors. What’s more, getting natural sunlight in the morning helps our bodies stay on track with wake/sleep hormones, promoting better sleep. All of this is good for the brain. Stay Active: A brisk walk, hike, or other activity that increase your heart rate is brain-healthy! The more you do to increase blood flow to the brain, the better for brain health. Work on Flexibility: Every year we age, our bodies become less flexible at the spine and trunk…unless you do something about it. Use stretching, yoga, or other flexibility exercises each day. Believe it or not, your trunk flexibility is directly correlated with blood pressure, and healthy blood pressure levels are good for the brain! 2. ULTRA-PROCESSED DIETS AND INFLAMMATORY FOODS Chronic inflammation is one of our brains’ biggest enemies. And, the fuel that enemy? Modern, processed foods. Most of the packaged foods in our supermarkets are full of ingredients that promote inflammation in our bodies. These ingredients are cheap fats like soybean oil that compete with anti-inflammatory fats and hormones in the body. Some of the worst offenders include: Commercial Dressings and Condiments with Soybean Oil Margarine TV Dinners with unhealthy fats Sugary Energy Drinks Fast-Food Deep-Fried Options Many experts who have studied our current intake of inflammatory fats vs. anti-inflammatory ones are convinced that this dietary promotion of inflammation is a central cause to most of our chronic ailments. These conditions include degenerative brain issues. During the last decade, a new cause of neurodegeneration has been identified: sustained immune reactions in the brain caused by chronic inflammation (7). To reduce the risk of this disease and the deterioration of our brains, we must reduce inflammation. 3. BUSY BEE LIFE & STRESS There’s little doubt that chronic, mental stress is unhealthy for your brain. In fact, according to a 2018 study, researchers found that increased blood cortisol levels are correlated with impaired memory and lower brain volume in mid-life (8). What’s more, after studying 2231 human participants, they found the effects were more pronounced in women participants than men. Much of our modern-day stress is caused by our over-scheduled busy bee lives. But, there’s good news. You can take steps to reduce some stress and choose a slower life. Try to: Clear Out Your Schedule. Start by simply looking at your calendar. Are there any activities you could do without? Are there any you could streamline? Do what you can to simplify your schedule. If you can’t remove anything, commit to not adding anything new that is not edifying or vital to your wellbeing! Make time for laughter every day. First, identify your most stressful time. Is it the morning? The commute? The first hour back home? If you’re able, work in laughter during these times. Listen to comedy on the commute. Make time for a friend. Enjoy a funny book. Laughter has the opposite hormonal effect of stress. Pray and practice gratitude. At the end of each day, take time to practice gratitude and pray. Put down the screens and write 3-5 specific things for which you are grateful. Even when you don’t feel like it. Believe it or not, studies show lower cortisol circulation immediately when subjects focus on things for which they are grateful. Eat foods and drinks that may reduce cortisol naturally (see above). Try fatty fish like salmon, dark chocolate (70% or higher cocoa), fruits and vegetables, or superfood fruit and vegetable powders. You can also drink cortisol-busting green tea and black tea to lower cortisol levels. Great for hot summer days! For more ways to cut cortisol naturally, read our full list here. 4. TOO LITTLE SLEEP For a sharp, youthful, healthy brain, aim to consistently get at least 7-8 hours of good sleep per night. It’s truly one of the most potent brain healers. In fact, lack of sleep is associated with increased anxiety, slow brain performance, increased blood sugars, hormone disturbances, metabolic issues, memory impairment, knowledge retention, and more (9, 10, 11). If you suffer from snoring, sleep apnea, or anything else that disturbs sleep, it’s worthwhile to speak with your doctor and explore treatments. 5. IGNORING GUT HEALTH If you want a healthy brain, you cannot ignore gut health. In fact, your digestive health has direct implications for your brain health. Amazingly, it’s now known that (13): Gut inflammation promotes brain inflammation and declining function An unhealthy digestive tract promotes illness in other parts of the body Healing your gut can reduce brain fog, increase alertness, support youthful memory, and energize the body and brain Immune function is dependent on a healthy digestive tract Healthy digestion is first responsible for nourishing your body, from your hair to your toes. Beyond the nourishment, there is an incredible gut-brain connection that impacts your brain health directly. To learn more about keeping your gut health and Dr. Colbert’s Healthy Gut Zone, click here. Bottom Line Our habits matter. Each day, you can choose to support your brain health, or you can choose to tear it down. This is actually very encouraging, because the choice for your daily habits is yours. Decide which make most sense for you. Then, start to form great habits for your great brain health today! To read the original article click here.

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Walnut Oil Benefits for the Heart, Skin, Gut & More

AHA Publisher — Wed, 16 Mar 2022 07:00:02 +0000

Jillian Levy, CHHC via Dr. Axe – Walnuts, which are full of omega-6 and healthy omega-3 polyunsaturated fats (PUFAs), are not just a nutritious nut to snack on— they’re also used to make a healthy cooking oil. Although walnut oil tends to be a bit pricier than other nut/seed oils, it’s a good addition to your diet in small amounts, especially as a “finishing oil” that’s drizzled over dishes like veggies, rices and pastas. What is walnut oil good for? Due to its supply of PUFAs, walnut oil benefits include supporting cardiovascular, skin and metabolic health. Nutrition Walnuts are edible seeds of the tree species Juglans regia. The walnut tree is native to Europe and Asia and today is widely cultivated for the sweet nuts that it produces. Walnuts are full of heart-healthy fatty acids as well as other nutrients, such as copper, folate and vitamin E. The fats within walnuts can be extracted to make walnut oil, which is mostly used like a condiment and as a finishing oil, drizzled on foods served at room temperature or those that are slightly warmed. Walnut oil is light brown in color and has a naturally slightly sweet and nutty taste, so it pairs well with foods like cheese, herbs and mushrooms. Nutrition Content: Walnuts are rich in polyunsaturated fatty acids, including omega-3s, which are known to have inflammation-fighting effects. You’ll find high amounts of the omega-3 called alpha-linolenic acid (ALA) within walnut oil, as well as the omega-6 called linoleic acid. Although ALA isn’t as potent as other omega-3s (DHA and EPA, the types found in oily fish), it’s still known to have anti-inflammatory properties. In addition to containing healthy fats, walnut oil supplies you with antioxidants, including ellagitannins and other polyphenols. (Note that black walnuts are even higher in antioxidants than “common walnuts,” however it’s rare to find walnut oil made from this species of walnuts.) One tablespoon of walnut oil contains about: 120 calories 13 grams total fat (9 grams polyunsaturated, 3 grams monounsaturated, and 1 gram saturated fat) 0 grams protein, carbs or sugar 24 milligrams phytosterols 2 micgrograms vitamin K (2% DV) Is walnut oil better than olive oil? Walnut oil has a low smoke point, even lower than olive oil. This means that its chemical composition is altered if it’s heated too much, which results in a rancid oil that loses many of its nutrition benefits. Both olive oil and walnut oil are healthy sources of unsaturated fats, however they have different tastes. Thus, they both are good for their own reasons. Olive oil is also less expensive and more versatile, which is why it’s more popular. Extra virgin and virgin olive oils shouldn’t be heated to very high temps either, but virgin olive oil can be cooked with more so than walnut oil. Use olive oil when sautéing veggies, pan-frying briefly or making salad dressings. Use walnut oil instead as a garnish/condiment, such as by adding some to dressings and marinades or cooked dishes. Walnut Oil Benefits 1. Supports Cardiovascular Health PUFAs found in walnut oil have been shown to help to keep the heart and blood vessels healthy by protecting against chronic inflammation and issues like high blood pressure, high triglycerides and high blood cholesterol. According to one study, the cardioprotective effects of this oil may be due to their polyphenols, tocopherol, ALA, linoleic acid and l-arginine content. Consuming walnut oil in place of less healthy oils and fats, such as margarine or refined vegetable oils, may be one way to lower your risk for conditions related to chronic inflammation, including heart disease. 2. Provides Polyphenol Antioxidants Walnuts are rich in polyphenols called ellagitannins, which help fight oxidative stress and free radical damage. Studies have also demonstrated that walnut oil may have anticancer effects, especially against prostate, breast and colorectal cancers. This is due to compounds called urolithins, which are derived from ellagitannins, that can protect cells against damage. Additionally, walnut oil has been found to support cognitive health with its supply of antioxidants and anti-inflammatory compounds. 3. Supports Healthy Skin Walnut oil benefits skin health by supplying fatty acids that help moisturize and protect the outer layers of the skin. By adding this oil to your diet you can help provide your skin with valuable nutrients that fight inflammatory skin disorders, cellular damage and dryness, while assisting in wound healing. 4. Promotes Metabolic Health Nut and seed-derived oils are thought to offer protection against metabolic syndrome and risk for type 2 diabetes thanks to their ability to counteract oxidative stress and inflammation. Some research suggests that walnut oil can help lower blood glucose (sugar) levels and hemoglobin A1c levels in people with type 2 diabetes. Taking 15 grams (one tablespoon) of walnut oil daily for three months helped significantly lower fasting blood sugar and hemoglobin A1c levels among diabetics in one 2016 study (although it didn’t change the participants’ blood pressure or body weight). How to Use And Buy When buying walnut oil, your best bet is to spend a bit more money on quality oil that is made from entirely dried and cold-pressed or expeller-pressed walnuts. This type is superior to oil infusions made with a combination of walnut oil and cheaper vegetable oils. Look for 100% pure walnut oil sourced from France (such as Burgundy or Perigord) or California, ideally that’s cold-pressed if you’re willing to spend a bit more. Expeller-pressed oil is a good alternative if cold-pressed isn’t available. You’ll find this oil in gourmet shops and speciality stores or in large supermarkets where other nut-based oils are found. A bottle will stay fresh for about six to 12 months once opened. Keep it somewhere cool and dark to extend its shelf life. How do you use walnut oil? Because of its low smoke point, don’t use walnut oil as a cooking oil since it can overheat and turn rancid easily. Instead, think of it as a garnish that can be added to cooled or already cooked foods. Walnut oil has a unique, slightly sweet, nutty taste that is similar to walnuts (no surprise there). It pairs well with: pasta noodles aged cheeses vegetables like squash and dark leafy greens mushrooms herbs vinegars fish fresh breads Here’s more about some common walnut oil uses: Add a bit to salad dressing to give salads a nutty taste. Try a drizzle on pasta dishes or pizza. Spoon some over wild rice or other grain dishes. Add a bit to roasted fish or other lean proteins. What can you substitute for walnut oil? If a recipe calls for walnut oil but you don’t have any on hand, try other similar nut oils as a substitute, such as almond oil, hazelnut oil or extra virgin olive oils. Can you apply walnut oil on your face? Yes, walnut oil can be applied to skin to help with hydration and fighting free radical damage that can cause signs of aging. Some people apply walnut oil to their faces to help reduce the appearance of fine lines and wrinkles, however the drawback is that it’s an expensive oil to use a lot of. Other, less expensive facial oils can work similarly to hydrate and protect skin, such as olive oil, almond oil and argan oil. Risks and Side Effects The biggest drawback to using walnut oil is that it can be overheated, which changes both the taste and the nutrition content. When cooking with walnut oil, be sure to keep the heat low or avoid cooking with it at all. Since it’s very high in omega-6 fats and most people already consume plenty of these fats from other foods, use walnut oil sparingly, such as by having about one tablespoon daily. Don’t consume walnut oil if you’re allergic to walnuts or related nuts, such as almonds, Brazil nuts, cashews, hazelnuts, pecans and pistachios. Conclusion Walnut oil benefits include supplying lots of PUFAs, which are heart-healthy fats. This oil can help promote cardiovascular health and defend against oxidative stress, inflammation, diabetes and high cholesterol. For the best quality, opt for unrefined, cold-pressed oil made from 100 percent walnuts. It will have a light brown color and sweet, nutty taste. Because it has a low smoke point, use it on cool and room temperature foods. Don’t cook with it at high heats to retain its healthy fats. To read the original article click here.

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15 Simple Super Foods That Support Your Immune System

AHA Publisher — Tue, 31 Aug 2021 07:00:02 +0000

Dr. Don Colbert – If you’re looking to support your immune system and stick to a low-carb diet, you’re in luck. There are many low-carb Keto Zone® foods that support your immune system. In fact, while refined starches and sugar actually inhibit immune function, many healthy low-carbohydrate fats, proteins, and vegetables support it. Here is our Top 15 List! 15 Simple Superfoods That Support Your Immune System 1. Anti-Inflammatory Spices i.e. Ginger and Turmeric Looking for a strong anti-inflammatory, immune-supporting punch? Ginger and Turmeric are potent spices with anti-inflammatory components. In fact, the main compound in turmeric, curcumin, can normalize inflammation, joint pain, and provide a plethora of health benefits. What’s more, ginger does many of the same things. It promotes whole-body health, supports the immune system, reducing inflammatory and pain responses with its strong antioxidants. Why is reducing inflammatory responses important in supporting your immune system? Inflammation directly affects the immune system by changing the course of hormones and impacting the immune response (1). 2. Fish Oils and Omega-3 Sources Like anti-inflammatory spices, omega-3 fats from fish and seafood are foods that support your immune system. In fact, they are some of the most potent compounds to reduce inflammatory hormone production. It’s vital to have a good ratio of dietary omega-3 fats compared to omega-6 fats. Both are needed for human health, but modern diets are far too high in omega-6 foods (mostly due to processed foods), and too low in omega-3s from fish and seafood, seeds, nuts, and more. Great choices for omega3 fatsare salmon, halibut, and tuna. 3. MCT Oil Powder While it works differently than omega3 fats, the medium-chain triglycerides in MCT Oil Powder also reduce inflammatory reactions. In fact, studies have shown that MCT oil directly reduces the response of C-reactive protein (a marker for inflammation) (2). 4. High Antioxidants Fruits and Vegetables Antioxidants are also vital compounds in foods that support your immune system. Antioxidants fight free radicals that damage all cells and systems, including the immune system, reduce inflammation, and support cellular detoxification. For example, two high-antioxidant superfoods found in Divine Health Fermented Green Supremefood® and Organic Red Supremefood® that support the immune system in this way are beets, spirulina, and wheatgrass (3, 4, 5, 6). Great choices include berries, asparagus, greens, kale, broccoli, cauliflower, and more. 5. Oleocanthal Oleocanthal is a special compound isolated from high-quality Greek olive oils. While it’s not easy to find it in most commercial olive oils, it can be consumed in Dr. Colbert’s Oleocanthal (Powerful Antioxidant Concentrated from High-Phenolic Extra Virgin Olive Oil). In fact, it contains disease-fighting antioxidants, anti-inflammatories, and compounds that support heart health. Oleocanthal is so strong it reduces inflammation in similar strength to some medications, like ibuprofen (4). Additionally, it provides both antibacterial and antiviral action (5). Oleocanthal is a compound that absolutely supports your immune system. 6. Avocados Avocados are another anti-inflammatory food. It has fats called phytosterols. They are known to combat the inflammation associated with arthritis. Avocados also contain polyhydroxylated fatty alcohols (PFAs), which are also potent anti-inflammatories. Lastly, avocado’s oleic acid supports digestive tract health to directly boost the immune system. 7. Proteins from Eggs, Meats and More While many people consume more protein than they need, it is still a vital macronutrient for the immune system. In fact, when people suffer from protein malnutrition, they are typically unable to fight diseases from bacteria or viruses. The immune system, hormones, cellular growth and repair, and other systems all rely on adequate protein. 8. Collagen and Bone Broth If you’ve been told to eat chicken noodle soup when you’re sick, it’s mostly for the bone broth. The collagen in bone broth and Keto Zone Collagen Powder support the immune system by: Providing amino acids and proteins Fortifying the cells in the digestive tract Reducing inflammation 9. Natural and Supplemental Probiotics One very important step to support your immune system is to support your gut. The cells in the digestive tract and the healthy bacteria that live there are vital to the immune system and nourishment of the whole body. There are many ways to get probiotics, or healthy bacteria, in low-carbs foods. These include probiotics found in Keto Zone Collagen Powder, Organic Green and Red Supremefood®, Keto Zone Living Milled Chia with Probiotics, plain yogurt, kimchi, kombucha and more. By adding healthy bacteria to your diet, you can support your immune system (8). 10. Garlic and Onions Garlic is a wonderful food to support your immune system. Garlic’s compounds fight viruses and bacterias while supporting cellular detox. Studies show that garlic may be effective in supporting natural immune functions against antibiotic-resistant strains of bacteria (9) and strong viruses. Additionally, onions support your immune system with antioxidants, anti-bacterial and anti-cancer compounds. 11. Lemons and Lemon Juice Vitamin C is one of our most-studied and well-known antioxidants. Lemons contain vitamin C plus antibacterial components effective throughout the mouth and intestines. 12. Black Pepper, Cinnamon, and Cloves Setting in your spice cupboard are incredibly strong foods that support your immune system (in addition to turmeric and ginger). These include: Black peppercorns support your immune system with potent antioxidants like piperine and anti-inflammatory compounds (10. Cinnamon is not only known for being anti-inflammatory, but it’s cinnamaldehyde can also fight infections directly. It inhibits Salmonella, Staphylococcus aureus, and Helicobacter pylori. What’s more, it can fight tooth decay and supports the immune response to infection. Cloves, like cinnamon, are a spice that supports immune health, fights bacteria, and fights free radicals. 13. Cauliflower and Broccoli Cauliflower and broccoli are amazing vegetables. In addition to antioxidants that fight oxidative stress, their nutrients specifically support cellular detoxification to keep cells healthy and thriving. This includes both Phase 1 and Phase 2 of cellular detoxification. 14. Apple Cider Vinegar Organic apple cider vinegar is an ingredient in many folk medicine cures. It is known to fight both bacterial and viral infections, yeasts, and more. Importantly, you should never drink it straight. Always dilute to just 1-2 tablespoons per 8 ounces liquid to protect your esophagus. 15. Water, Green Tea, and Black Tea Green and black tea are packed full of antioxidants that fight free radicals, fight bacteria, and support your immune system. In fact, their specific nutrients fight microbes in the mouth. And water? Not only is it necessary for life, but it’s also necessary for the immune system. Especially during times of viral outbreak, it’s important to stay hydrated and keep your mouths and airways moist. Bonus: Introducing DR. COLBERT’S IMMUNE SUPPORT! In addition to consuming immune-supporting foods, now you can also support your immune system with Dr. Colbert’s Immune Support supplement. Dr. Colbert has designed this product specifically to promote healthy skin, gut health, connective tissue, and immune function. Get yours today! Bottom Line You don’t have to go shopping for extravagant foods to eat super foods that support your immune system. In fact, many on our list are likely already in your home. Support your immune system this year with healthy Keto Zone foods and supplements! To read the original article click here.

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