Tag Archives: walnuts

Vegan superfoods you should add to your diet

sweet-potato-1241696No, veganism is not just another food fad. It’s a way of life, and has been practiced in many different cultures for centuries. However, there has clearly been a significant rise in the number of people around the world who have switched to a vegan diet in the recent years for a number of reasons. Whether it’s for personal wellness, for the animals or for the environment, this shift in behavior has contributed to an organic products phenomenon.

The thought of giving up meat can be daunting as it is not an easy feat. Thankfully, there are lots of materials and communities that can help with transitioning to a vegan lifestyle. But if you’re not ready to make that commitment (or are just simply set with being an omnivore), Foodfacts.com recommends these vegan superfoods to incorporate in your daily meals.

Lemons

It doesn’t get any simpler than these bright yellow fruits! Enjoy them as a lemonade drink or squeeze them in everything! Lemons are rich in vitamin C and adds a zesty, citrusy flavor to your dish. In addition, lemon juice can enhance the body’s ability to absorb iron from plant sources, making lemon vinaigrette the perfect dressing to your salad!

Dark Chocolate

Who can say no to chocolates? Just be sure to avoid the sugary, dairy-filled milk chocolates. Dark chocolate is rich in antioxidants. It can improve blood flow, and lower blood pressure and the risk of heart diseases.

Walnuts

Walnuts are essential sources of Omega-3 that helps in keeping your heart and brain functioning. Eat them as a standalone snack, add as an ingredient to your meals, or as a topping to your salad and ice cream!

Nooch

Nooch is short for nutritional yeast. This superfood is rich in B vitamins, protein and fiber. The best part about nooch is that it is the ultimate add-on. Sprinkle it on salad, soup, popcorn or whathaveyou to make them all taste better.

Sweet Potato

Sweet potatoes are rich in vitamins and minerals, including vitamins B6, C and D, and potassium, magnesium  and iron. They are a good source of beta carotene, which not only helps improve eyesight and immune system, but also fights cancer.

Disclaimer: Although these superfoods generally offer great health benefits, they may not all be right for everyone. We highly recommend that you discuss your plans to make dietary changes with a nutritionist or your doctor.

 

Fish oil may not help to prevent depression afterall

Click here to get more information on Fish Oils at blog.foodfacts.com!
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Many health articles have reported in recent months that fish oils, primarily omega-3 and omega-6 fatty acids, help to prevent depression in women. Before you go purchase a lifetime supply of fish oils, know that these research studies are constantly evolving. Though some may claim new dietary benefits one month, chances are those recommendations could change the next. Currently, researchers are still looking into the link between these fatty acids and depression. Also, they are continuing to look into fish oil consumption and diabetes in women. Make sure you conduct your own research or consult with a physician before initiating any supplementation.

Eating fish rich in omega-3 fatty acids doesn’t appear to stave off the blues in women, U.S. researchers have found.

Their study, published in the American Journal of Clinical Nutrition, adds to the conflicting evidence on the benefits of fish oil, which some research has hinted might help certain people with depression.

“We know that omega-3s are important in brain function,” study researcher Dr. Alberto Ascherio, a nutrition expert at the Harvard School of Public Health in Boston, told Reuters Health.

“We approached this work thinking that when it comes to preventing depression, it’s conceivable that you are what you eat,” he said.

But the researchers’ findings didn’t bear out that prediction.

The team followed nearly 55,000 nurses over 10 years. All the women, between 50 and 77 years old, were free of depression when the study began in 1996.

Over the next decade, five percent of them eventually developed clinical depression. But the risk was the same regardless of how much DHA and EPA — two omega-3 fatty acids — women got from eating fish.
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Fish rich in omega-3s include salmon, trout, sardines and herring.

The researchers did find preliminary signs that a plant-based omega-3 called alpha-linolenic acid could play a role in mood.

For every increase of half a gram in daily intake of the substance –common in walnuts and canola oil, for instance — there was an 18-percent reduction in the risk of depression.

A study like the current one can’t prove cause-and-effect, and Ascherio said the area needs further research before any recommendations can be made.

His team also examined omega-6 fatty acids, but was unable to come up with conclusive findings on its impact on depression. Omega-6s are found in refined vegetable oils and are ubiquitous in snack foods, sweets and fast foods.

Depression strikes twice as many women as men, with one in five U.S. women experiencing the problem at some point.

Dr. Teodore Postolache, who directs the mood and anxiety program at the University of Maryland School of Medicine in Baltimore, told Reuters Health he is not yet ready to give up on fish oil.

“There are inherent limitations on studies about depression, including determining with certainty what exactly depression is for patients,” Postolache said.

Using data from nurses, for example, can skew results because nurses are more educated in matters of health and diet than the general population.

“If groups who may have underlying deficits in fish oil were studied, like lower socioeconomic groups, we might have seen a more powerful effect of the omega-3s in preventing depression,” he said.

He also noted that the study excluded women who had previous episodes of depression, although this group is one of “the most important targets for intervention because they are at high risk for a repeat episode.”

He called for more research on animals and in broader swaths of the population.

(Yahoo Health)

SOURCE: http://bit.ly/kmB4rn American Journal of Clinical Nutrition, April 2011.