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Nutrition Express

Why Athletes Need Omega-3s

by: Jeff S. Volek, Ph.D., R.D.

This article expands on the many reasons why Omega-3s are beneficial to human health and especially to athletes. In addition to improving heart health, Omega-3's decrease inflammation so that athletes can have a faster recovery and less muscle soreness and swelling. Omega-3's also increase insulin sensitivity which allows quicker fat burning and less fat storage within the body, which maximizes weight loss due to decreased blood triglycerides and increased high density lipoprotein. These Omega-3's can be found in fish and fish oils and krill oil has been researched to be the most effective form, although it is expensive so fish oil softgels have become the most common way of consumption. Cod liver and flaxseed oils also provide Omega-3s but research shows that it is best to take these with an antioxidant because they are highly unsaturated and can be degraded by reactive oxygen species. Therefore, there are many important benefits to taking fish oils because the Omega-3s that they provide can enhance athletes' performances.

Benefits of Consuming Fatty Acids While Pregnant

Link: http://www.medpagetoday.com/PrimaryCare/DietNutrition/49676

Title: "Eating Fish While Pregnant -- Worth a New Look?"

Author: Elizabeth DeVida Raeburn

A study of 1,265 mother-child pairs showed that the benefits of consuming fish while pregnant were greater than the possible adverse effects of mercury. Women with the highest blood levels of n-3 polyunsaturated fatty acids had babies who showed improved performance on the Psychomotor Developmental Index, a series of tasks requiring conceptual or psychological functioning. The risk of consuming too much fish is the potential mercury poisoning, however, some studies show that there is no negative correlation between a pregnant woman's fish consumption and prenatal mercury exposure. However, others have reported consequences of consuming fish while pregnant, such as the risk of a child developing ADHD and ADD. In one finding, higher maternal docosahexaenoic acid was shown to improve language development scores on the CDI (Children's Depression Inventory), however, it was associated with adversely affecting the performance on the MDI (Major Depression Inventory). These findings could indicate the existance of an optimal DHA balance with respect to Arachidonic acid for different aspects of neurodevelopment.

Easy To See The Benefits

Link: http://www.allaboutvision.com/nutrition/fatty_acid_1.htm

Title: Eye Benefits of Omega-3 Fatty Acids

Author: Gary Heiting

Summary: Some fatty acids, referred to as the "building blocks of fat", are an essential part of our diet because our body is unable to produce them on our own. Among these essential fatty acids are omega-3 fatty acids and omega-6 fatty acids. After researching omega-3 fatty acids in depth, scientists have resoundingly concluded that omega-3 fatty acids are a critical part of normal infant vision development. In addition, studies done on adults suggest that a diet full of omega-3 fatty acids can help prevent adults from suffering from dry eye syndrome, high eye pressure, glaucoma, and various other eye conditions. Both omega-3 and omega-6 fatty acids are important to maintaining one's health, but balancing the two properly in one's diet is where many people go astray. Most experts believe the ratio of omega-6 to omega-3 fatty acid in a healthy diet should be around 4-to-1, while the average American's omega-6 and omega-3 fatty acid ratio in their diet is between 10-to-1 and 30-to-1. Eating foods such as salmon and cutting out highly processed food can help one achieve this healthy 4-to-1 ratio.

Omega- 3's Mega Brain Benefits

Link: http://www.ctvnews.ca/health/omega-3-fatty-acids-reduce-stroke-brain-damage-u-s-study-1.3041466

Title: Omega- 3 Fatty Acids Reduce Stroke Brain Damage

Author: Not Given


Summary:
        In a study conducted at the Columbia University Medical Center, researches have potentially unlocked a previously unforeseen benefit of Omega-3 fatty acids. These lipid compounds it seems, could potentially have the ability to help repair damage caused by strokes. The team made the discovery by experimenting on mice who had undergone strokes early in their lives. These strokes commonly cause the mice to have problems such as higher sensitivity to pain, issues with vision, and even problems controlling muscles. The team injected their 10-day old mice with two different types of fatty acids, EPA & DHA, both of which belonged to the Omega-3 family. Quickly, the potential effectiveness of the treatment began to show; just one day following the treatment, the mice injected with DHA began to show reduction in brain damage. In the following weeks, the "DHA mice" continued to make progress, showing better brain function and control than the test mice which had been left untreated. While the overall research is in its early stages, the results indicated promising benefits are possible. If humans react in the same way as the mice, a new treatment for stroke repair could be on its way.
          

No need to fear, omega-3 is here!!

Link http://nrt3.com/omega-3-fatty-acids-reduce-stroke-brain-damage-us-study/75557/
Title: Omega-3 fatty acids reduce stroke brain damage: U.S. study
Author: Not given

A study at Columbia University Medical Center concludes that omega-3 fatty acids help repair brain damage after a stroke. The researchers did the study on mice that had brain damage. One group of mice got injected with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are two omega-3 fatty acids, and the other group of mice did not get any treatment. On the day after the treatment the mice that received DHA and EPA showed a reduction in brain damage. After a couple of weeks the "DHA mice" showed better brain function the untreated mice. The researchers concluded that omega-3 fatty acid DHA would help the protect the brain from free radicals after a stroke-like event has occurred. Free radicals are what damages the concentration of DHA when the blood to the brain is re-established in a wake of a stroke. By injecting DHA back into patients after a stroke could help repair the brain damage that occurred.

Omega-3 Fatty acid might help with CONCUSSION

Link:http://www.dsm.com/campaigns/talkingnutrition/en_US/talkingnutrition-dsm-com/2014/05/omega-3_fatty_acids_and_traumatic_brain_injury.html
Title: Can Omega-3 Fatty Acids help Reduce Sports-Related Mild Traumatic Brain Injury
Author: Julia Bird

Summary:
A lot of people, who play sports, are dealing with Traumatic Brain Injuries (TBI). Even though some of TBIs only cause short term problem, the resulting effects of a mild TBI can last for moths and requires rehabilitations. Since Omega-3 fatty acids are part of the membrane structure and important to the brain function, docosahexaenoic acid(DHA), and eicosapentaenoic acid(EPA) can be helpful for brain recovery. What happens after a TBI is that the DHA level is reduced which result in a higher need of DHA for the brain to recover. Also, TBI causes damage to brain cells, disputes their metabolism, and increases the oxidative stress; in this case, DHA can help normalize metabolic processes. The effects are still untested on human even though it works in animal models.

Can Fatty Acids Increase Brain Volume?

Link: http://www.medscape.com/viewarticle/819632

Title: Omega-3 Fatty Acids Linked to Brain Volume

Author: Sue Hughes

As people age, they start to lose some of their hippocampal brain volume. 

A study conducted by James Pottala, PhD, examined brain volume of postmenopausal women. He compared their brain MRI scans with their blood samples. The MRI scans were taken 8 years after the blood sample were taken. 

The research showed that the difference in hippocampal brain volume between women in the lowest quartile and the highest quartile of omega-3 levels was about 2.5%. In context, people suffering from Alzheimer's have hippocampus volumes that are about 40% smaller than people without dementia. 

Those in the lowest quartile had an omega-3 level of 3.4% compared to the highest quartile, which had an omega-3 level of 7%. Japanese people, who have a relatively heavy fish diet, have around a 10% omega-3 level. Therefore, a change in diet could reasonable increase omega-3 levels. 

However, some scientists have not found a correlation between brain health and omega-3 fatty acids. It is also important to realize that other factors could be affecting the size of the hippocampus, not just omega-3 levels. 

More fishies, less chickiess!!!!

Link: http://www.foxnews.com/health/2016/08/02/omega-3-fatty-acids-may-aid-heart-attack-healing.html
Title: Omega-3 fatty acids may aid heart attack healing
Author: Reuters Health Group

Summary: It has been proven that Omega-3 fatty acids aids fighting against inflammation. A more recent study suggests additional benefits that a higher concentration of Omega-3 fatty acids might help heal heart attacks and possibly prevent death. There was two experiments conducted on the heart attack patients. The first experiment wasn't a 100% successful to be able make proper conclusions since not all patients found beneficial results. The second experiment used more concentration (additional doses) than the first with positive results on the patients and their heart conditions. The patients' hearts began with fibrosis and scans showed the heart was pumping normally and the fibrosis was decreasing afterwards. This demonstrates that stronger concentrations of Omega-3 have a higher chance of helping aid heart attacks. Therefore, the pill supplements are better than eating fish, but fish will still provide you with sufficient Omega-3 as a more cost friendly alternative right now.

Coconuts Combating Candida

Link: http://bodyecology.com/articles/unknown_health_epidemic.php
Title: The Largely Unknown Health Epidemic Affecting Almost All Americans
Author: Not Given

Link: https://www.thecandidadiet.com/coconut-oil.htm
Title: Coconut Oil For Candida
Author: Lisa Richards


Summary:
Candida is a fungus in the human body that in excess can cause a fungal infection.  This fungus can penetrate epithelial linings in the body and cause harm.  Candida infections have become an increasing threat because of change in diet decreasing diversity in the gut and use of antibiotics.  Doctors are struggling to find a medicine for this illness, but one that is being increasingly investigated is coconut oil.  Coconut oil contains caprylic acid which is able to combat candida.  This is done by the caprylic acid, a fatty acid, penetrating the cell walls of the candida yeast virus.  
     

Fatty Acids Will Calm Lakelin Down!

Link: http://www.naturalnews.com/047672_omega-3s_attention_deficit_cognitive_function.html

Title: Healthy levels of omega-3 fatty acids improve children's attentiveness, cognitive function

Author: L.J. Devon

Summary: This article argues that diets lacking in omega fatty acids can exacerbate ADHD in children. The Sahlgresnka Academy in Sweden performed a study that showed two approaches that were effective for improving the symptoms of ADHD in children. Seventy five children were separated in two groups. Both groups received collaborative problem solving training, but one group received fatty acid supplements (omega-3 and omega-3) while the other took placebo pills for three months. After six months, over a third of the kids who took omega fatty acids had clinically improved behavior and attention. This could be a potential natural alternative to taking prescription drugs.