Tag Archives: Omega-3 fatty acid

Foods That Affect Our Moods-4

Potato Chips

  • Easy to get and easy to eat.

  • They are fried in saturated oil and contain omega-6 fatty acids

  • Omega -6 lower brain activity by blocking the mood enhancing omega-3 fatty acids and bring in the negative feelings instead.

 

TIP: To calm down that craving to munch something, try almonds or any of your favourite nuts, instead of a pack of potato chips.

 

Advertisements

How to Sooth your Muscle and Joint Pains?-1

Consume                                                            

Fish Oil- Omega-3-Fatty Acids

Omega-3 Fatty Acid
  • Contain enzymes that reduce cartilage damage and production of inflammatory chemicals.

  • Help in healthy muscle cell membranes formation

  • Lead to more efficient use of oxygen and greater ability of muscles to contract

Restrict                                                                          

Dairy products        

  • Calcium builds up in tissues and around joints, creating inflammation and stiffness.

  • For better absorption take calcium along with rich sources of magnesium to avoid free calcium build up.

Indian Regional dishes and their importance – East Indian Food – “Bengali Fish Curry”

Regional dishes and their importance                                        

Indian food is different from rest of the world not only in taste but also in cooking methods. It reflects a perfect blend of various cultures and ages. Given the range of diversity in soil type, climate and occupations these cuisines vary significantly from each other and have different nutritional significance.

East Indian FoodBengali Fish Curry”    

 

Bengali Fish Curry Benefits

                                                                 

Fish is low in fat, high in protein and an excellent source of omega 3 fatty acids and has anti-inflammatory properties. Polyunsaturated fatty acids found in fish prevent damage to brain cells and helps overcome anxiety, depression, cognition etc. Helps to prevent and reduce age related macular degeneration. Improve cardiovascular health such as blood pressure, circulation, triglycerides, VLDL, heart attacks and stroke.

Significance:

Healthy ways to enjoy fish include baked, poached; grilled and steamed forms in the curry.

Sprouted Green gram   

                                                      

Rich in essential nutrients: contains vitamins and minerals like vitamin C, iron, phosphorous, magnesium, potassium, manganese, and calcium, dietary fiber and omega-3 fatty acids. Sprouts supply food in pre-digested form, the food which has already been acted upon by the enzymes and made to digest easily. High in Protein-contain up to 35 percent protein -highly recommended for vegans and vegetarians

Significance: Easy to Digest for people with digestive or bloating problems as it loses objectionable gas producing quality during sprouting. Also helps in weight loss as it is high in fiber and low in calorie.

Foods During winters- Soups and Oily Fish

Hot Soups          

                                                         

  • Simple tomato or chicken soup-keeps full you until the meal.

  • Soups are nutrient dense & low in calories – avoid adding lot of butter and cream to it.

Oily Fish                     

                                    

  • Oily fish are a good source of vitamin D.

  • Vitamin D levels could go down during winter

  • Source of omega 3 fats -help prevent mood swings by elevating the serotonin levels in body.

Healthy Food For Hairs

  • Biotin: Biotin, a water soluble vitamin of the B complex, encourages hair and scalp health.  Dietary sources of biotin include nuts, brown rice, whole grains, eggs/egg yolk and oats.
  • Boost Mineral: The minerals silica and zinc are also critical for hair growthFood sources of silica include cucumber, mango, green leafs, beans. Foods high in zinc are pumpkin seeds, beans, almonds and nuts, eggs.

  • Protein: Hair is made of protein; hence protein in your diet helps for making hair strong and healthy and is mainly found in fish, chicken, dairy products, eggs, legumes and nuts.
  • Omega-3 fatty acids: Food containing omega -3 fatty acids such as flax seed, dry fruits, fish are required to maintain scalp healthy.
  • Vitamin A, C & E: Helps in strengthening the capillaries and nourishes damaged growth. Vitamin ACE mainly found in carrot, pumpkins, sweet potatoes, mango, guava, oranges, papaya, wholemeal, eggs, vegetable oil etc.,
  • Drink plenty of water to keep the hair moisturized. Also, hair becomes healthy and grows faster as water flushes out the toxins.
  • Minimum 8hours of sleep everyday helps in fast hair growth as hair grows when at rest.

If you notice more than the regular hair falls visit a doctor right away.         

Surge your brain power-Spinach

Brain boosting foods

Feeding the mind with the correct food can improve brain performance, as the brain uses carbohydrates for energy; omega-3 fatty acids for forming its cell structure and B vitamins play an essential role in brain function. Therefore foods rich in these nutrients must be incorporated in your diet to boost your memory and brain power.

Spinach

This leafy green is packed with nutrients like folate, vitamin E, and vitamin K which prevent dementia. Just 11/2 cup of cooked spinach packs a third of the folate and five times the amount of vitamin K you need in a day. Spinach is also high in potassium, which helps to maintain the electrical conductivity of the brain. This conductivity helps produce fast signals between neurons that make us think more clearly and respond more quickly.

Include: Take at least 1 cup of spinach in a day, in the form of porial, gravies, sambar in your meal.