Posts Tagged ‘Omega-3 fatty acid’
Consume Good Fats To Protect Your Eyes
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Strange as it may sound some fats provide a protective effect for seniors against one of the enemies of our eyes. The good fats that protect eyes against age-related macular degeneration are the omega-3 fatty acids, nuts, fish, and olive oil. The bad fats that promote age-related macular degeneration are the well known enemies of general good health the trans fatty acids. In a recent study that included both women and men those who ate just one serving of fish per week lowered their risk of developing early macular degeneration by more than 30%. The results for those who consumed about two servings of nuts per week reduced their risk of developing early macular degeneration by more than 34%.
In another study those who had a high intake of trans fats showed a significant increase in developing late macular degeneration. By way of contrast moderate intake of olive oil provided protection against late macular degeneration. This good news for senior health, because it means seniors can take steps to protect their eyes against macular degeneration by making good choices in the fats that they consume.
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Get Protection Against Senior Depression
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Several deteriorating health conditions tend to plague seniors over 65 and rob them of the enjoyment of life in their retirement. The nasty twins that are the enemies of senior health are dementia and depression. This is particularly the case for seniors 65 years of age and older. Both of these conditions have been traced to common vascular risk factors. In a recent study in Europe, over 1,000 elderly persons in that age group were studied over a four year period.
Particular attention was paid to examining them for dementia and depression. After four years about 5% of the elderly had developed dementia. The 95% of the elderly that were free of dementia were tested and found to have higher blood levels of EPA which is an omega-3 polyunsaturated fatty acid that is found in fish.
Continuing the study the researchers looked for an association between dementia and depression. In their research they were able to confirm that there is indeed an association between depression and dementia. They identified a common cause of both conditions, because they both share similar vascular risk factors. The good news for seniors looking for ways to preempt aging is that eating fish that are high in EPA content will simultaneously reduce the vascular risk factors for both dementia and depression. Getting sufficient EPA will decrease the risk of depression and dementia and promote senior health.
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Olive Oil Completes the Mediterranean Diet
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The health benefits of the Mediterranean diet are well known and many folks have adopted the foods that are the basis for it. We know that it is loaded with fruits, vegetables, and omega-3 fatty acids that contribute to cardiovascular health. The Mediterranean diet is probably the ultimate diet necessary to benefit preemptive aging. What is not as well known is that the component that together with the other foods is the source of many of the Mediterranean diet’s health benefits. It turns out that particular compounds in olive oil, namely the olive oil polyphenols, contribute greatly to the diet’s health benefits.
The history of the Mediterranean diet stretches back thousands of years and its health benefits are well documented. This diet is rich in fresh vegetables and fruits, fish, wine, lean meat, whole grains and especially olive oil. The benefits have been documents over many years up to the present time. The health benefits include a reduction in the risk of cardiovascular disease, lower incidences of cancers, and neurological disorders. Recent research has verified that the polyphenols in olive oil, combined with the omega-3 from fish and resveratrol from red wine work synergistically to produce the health benefits of the Mediterranean diet.
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Nothing Fishy About This Healthy Food!
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For seniors who are concerned about eating foods that are healthy for them this particular food is a real powerhouse. It is just loaded with nutritional benefits including protein, potassium, coenzyme CoQ10, and a long list of other nutritional winners that energize senior health. It is one of the very best sources of the heart-healthy omega-3 oils that benefit the heart and the circulatory system as a first line of defense against cardiovascular disease. Additional advantages include providing anti-inflamatory benefits and nourishing healthy skin. Seniors who are concerned about maintaining healthy bones can depend on it, because it is rich in vitamin D and calcium.
The key to its anti-aging power resides in its rich source of anti-aging proteins called nucleotides that help our bodies repair and rebuild tissues. These nucleotides provide a substantial immune system boost as well. Foods that are rich in nucleotides include brewer’s yeast, anchovies, and oysters, but the food that is number one in anti-aging nucleotides is sardines. This is good news for seniors who are concerned about improving their health by eating the foods that have both high nutritional value and strong anti-aging benefits. The genuine sardines are caught in the Mediterranean waters. They make a tasty snack when served with lemon juice and olive oil according to the preferences of the folks consuming them.
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Heart Healthy Fats for Seniors
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Lately the health press has featured articles on avoiding fats in order to insure a healthy cardiovascular system. We have been warned about consuming too much animal fat in our diet, in order to avoid cardiovascular disease. Unfortunately the details about the dangerous fats are often not spelled out in detail. It turns out that we need a balance in our diet of two types of fatty acids known as the omega fatty acids. We need both the omega-6 and the omega-3 fatty acids in our diet, but we need to have the right proportions of both to promote cardiovascular health. The omega-6 fatty acids in our diet come mainly from commercial vegetable oils such as corn, soy and sunflower oils. The omega-3 fatty acids are found in fish and in plant sources such as walnuts, flax seed, and chia seed.
A goal for good cardiovascular health would require a ratio of omega-6 to omega-3 of around 4:1. Currently in this country the typical ratio is about 20:1 which is very unbalanced. This imbalance of too much omega-6 has been identified as one of the causes of the high rate of cardiovascular disease in this country. Fortunately, in addition to the natural food sources already mentioned, fish oils that are high in the omega-3 fatty acids are available in supplement form to support cardiovascular health in seniors.
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The Top Foods To Boost Immune System
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With the imminent arrival of winter, folks have major health concerns about contracting colds and the flu, especially the H1N1 flu. Instead of waiting until a cold or the flu has already arrived and is causing illness, why not take preemptive measures before any respiratory infection occurs. It turns out that a number of common foods can provide an immune system boost. More than a dozen are included among the top immune system booster foods. For breakfast orange juice and oatmeal are first class contributors to a healthy immune system. The oats are a source of beta glucans an immunity system booster and orange juice supplies more than the daily requirement for vitamin C. Pouring milk fortified with vitamin D over the oatmeal will provided additional strength to the immune system to prevent upper respiratory infections. To provide further protection drink a cup of black tea and continue through the day, because black tea builds up your immune system’s T cells into super T cells that end up successfully fighting flu and cold infections.
Later in the day you can snack on yogurt that has been fortified with Lactobacillus acidophilus as well as Bifidus and L. rhamnosus, because they appear to stimulate the white-blood cells that fight infection. For lunch make sure that you include chicken soup several times a week, because it thins mucus and relieves the symptoms of a stuffy nose. By adding garlic and onions you can increase the immune boosting strength of the soup. The allicin in garlic is a strong bacteria fighter. For dinner a soup of clam chowder or oyster stew will provide selenium that helps the white blood cells fight viruses. For the main course make certain to include some fish like salmon, mackerel or herring in order to get the benefits of the omega-3 fatty acids that boost the activity of the cells that eat up the bacteria. For dessert a slice of pumpkin pie with black tea can round out the day. The pumpkin contains abundant vitamin A that will combine with zinc from the shellfish like oysters to fight infection.
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