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Omega-3 Fatty Acids:7 Best Plant Sources

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Important lipids with several health advantages include omega-3 fatty acids.

According to studies, they may lessen triglycerides in the blood, inflammation, and even the risk of dementia.

Fish oil and fatty fish like salmon, trout, and tuna are the most well-known sources of omega-3 fatty acids.

This can make it difficult for people who are vegans, vegetarians, or who just don’t like fish to acquire their recommended daily intake of omega-3 fatty acids.

Plant meals typically only contain alpha-linolenic acid, one of the three major forms of omega-3 fatty acids (ALA).

To provide the same health benefits as EPA and DHA, ALA must be transformed to two other types of omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Unfortunately, your body can only convert so much ALA. Less than 0.5 percent of ALA is converted to DHA, while only around 5 percent of ALA is transformed to EPA.

Therefore, it’s crucial to eat a lot of ALA-rich foods to meet your omega-3 needs if you don’t supplement with fish oil or acquire EPA or DHA from your diet.

A diet low in omega-3s but high in omega-6s can raise inflammation and your risk of disease, so keep an eye on your omega-6 to omega-3 ratio as well.


FOR YOU: DIET PLAN OF HEALING FOODS

Here are the top 7 plant foods that are rich in omega-3 fatty acids.

1. Chia seeds

Chia seeds are renowned for their various health advantages and offer a substantial amount of protein and fiber in each meal.

A strong plant-based source of ALA omega-3 fatty acids, they are also.

A diet high in chia seeds, nopal, soy protein, and oats was reported to reduce participants’ blood lipids, glucose intolerance, and inflammatory markers in one trial of adults with metabolic syndrome.

According to a 2007 animal study, consuming chia seeds lowers blood triglycerides while raising HDL (good) cholesterol and omega-3 levels.

Before a firm judgment can be drawn, additional human study must be carried out.

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For people older than 19, 1,100 mg for women and 1,600 mg for men is the current daily recommended intake of ALA.

With a whopping 5,000 mg of omega-3 fatty acids, just 1 ounce (28 grams) of chia seeds more than doubles your daily recommended consumption.

Making a healthy chia pudding or adding chia seeds to smoothies, salads, yogurt, or other foods can increase your consumption of chia seeds.

Eggs can be be replaced with ground chia seeds if you’re vegan. To replace one egg in recipes, mix 1 tablespoon (7 grams) with 3 tablespoons of water.

2. Brussels sprouts

Brussels sprouts are a fantastic source of omega-3 fatty acids in addition to having high levels of vitamin K, vitamin C, and fiber.

Omega-3 fatty acids and other nutrients found in cruciferous vegetables like Brussels sprouts, as well as other nutrients, have been linked to a number of health advantages.

In fact, according to one study, consuming more cruciferous vegetables is linked to a nearly 16 percent lower chance of developing heart disease.

Approximately 44 mg of ALA are present in a half-cup (44 grams) of raw Brussels sprouts.

In contrast, cooked Brussels sprouts have three times as much, with each half-cup (78 grams) serving containing 135 mg of omega-3 fatty acids.

Brussels sprouts are a nutritious and delectable side dish for any dinner, whether they are roasted, steamed, blanched, or stir-fried.

3. Algal oil.

One of the rare vegan sources of both EPA and DHA is algal oil, a type of oil made from algae.

According to certain research, it even has nutritional availability of EPA and DHA that is comparable to seafood.

A study that evaluated the absorption of cooked salmon and algal oil capsules found that both were equally well tolerated.

Animal studies indicate that the DHA in algal oil is particularly advantageous to health, despite the paucity of study in this area.

In fact, a recent experiment on animals revealed that treating mice with a DHA algal oil substance enhanced their memory.

To ascertain the degree of its health advantages, more research on humans is necessary.

Algal oil supplements typically offer 400–500 mg of combined DHA and EPA and are most frequently available in softgel form. Typically, 300–900 mg of mixed DHA and EPA per day are advised.

The majority of pharmacies have algal oil supplements readily available. For a dosage of healthy fats, liquid versions can also be added to beverages or smoothies.

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READ ALSO: ALL ABOUT CONSTIPATION AND HOW TO GET RID OF IT

4. Hemp seed

Hemp seeds contain a significant amount of omega-3 fatty acids and about 30% oil, in addition to protein, magnesium, iron, and zinc.

According to studies, the omega-3 fatty acids in hemp seeds may be good for heart health. They might achieve this by preventing blood clot development and promoting cardiac recovery following a heart attack (20).

Approximately 2,600 mg of ALA are present in three tablespoons (30 grams) of hemp seeds.

To add some crunch and increase the omega-3 value of your snack, sprinkle hemp seeds on top of yogurt or blend them into a smoothie.

Additionally, making your own hemp seed granola bars is an easy way to add more omega-3 fatty acids to your diet by combining hemp seeds with other beneficial components like flaxseeds.

You can also drink hemp seed oil, which is created by crushing hemp seeds, to get a high dose of omega-3 fatty acids.

5. Pecans

Walnuts are a great source of ALA omega-3 fatty acids and good fats. In actuality, walnuts contain 65 percent fat by weight.

Because of their omega-3 content, walnuts may aid to boost brain health, according to several animal studies.

Eating walnuts has been linked to enhanced cognitive function and memory in studies on both people and animals.

Another experiment on animals revealed that feeding mice with Alzheimer’s disease walnuts significantly improved their learning, memory, motor development, and anxiety.

Since human studies cannot be extended to animal studies, more research is still required in this field.

One ounce (28 grams) of walnuts provides 2,570 mg of omega-3 fatty acids, which is one serving’s worth for the full day.

To enhance your ALA consumption, add walnuts to your homemade granola or cereal, sprinkle them on top of yogurt, or simply have a handful as a snack.

6. Linseed

Each serving of flaxseed has a healthy amount of fiber, protein, magnesium, and manganese, making it a nutritional powerhouse.

Omega-3 fatty acids are also abundant in it.

Due in major part to the presence of omega-3 fatty acids, flaxseed has been shown in numerous studies to offer heart-healthy properties.

Numerous studies have demonstrated the ability of flaxseed and flaxseed oil to lower cholesterol.

According to a different study, flaxseed may considerably lower blood pressure, especially in those who already have high blood pressure.

2,350 mg of ALA omega-3 fatty acids can be found in one tablespoon (10 grams) of whole flaxseed, which is more than the daily required intake.

Flaxseed may be a main ingredient in vegan baking and is simple to add into your diet.

Use 1 tablespoon (7 grams) of flaxseed meal in place of 1 egg in baked products by combining it with 2.5 tablespoons of water.

Flaxseed is a great addition to cereal, oatmeal, soups, and salads because of its mild flavor with a hint of nuttiness.

7.Perilla oil

This oil, which is made from perilla seeds, is frequently used in Korean cooking and as a condiment.

It is a good source of omega-3 fatty acids in addition to being a versatile and tasty ingredient.

The amount of ALA in the blood doubled when perilla oil was used instead of soybean oil in a study involving 20 elderly people. Long-term, it also caused a rise in blood levels of EPA and DHA.

ALA makes up approximately 64% of perilla seed oil, making it extremely high in omega-3 fatty acids.

Nearly 9,000 mg of ALA omega-3 fatty acids are present in each tablespoon (14 grams).

Perilla oil should be used as a flavor enhancer or dressing rather than a cooking oil to get the most out of its health benefits. This is because oils rich in polyunsaturated fats have the ability to oxidize under heat, creating dangerous free radicals that aid in the development of disease.

Another simple and practical way to enhance your omega-3 intake is by taking perilla oil capsules.


LEARN MORE: SPINAL MUSCULAR ATROPHY CAUSES, SYMPTOMS AND MANAGEMENTS

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Eight Health Advantages of Guava Fruit and Leaves

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HEALTH BENEFITS OF GUAVA FRUITS AND LEAVES

Tropical plants from Central America are the source of guavas.

Their fruits are oval in shape, with skin that is either pale green or yellow, and the seeds are edible. Additionally, guava leaf extract is utilized as a supplement, and the leaves are used to make a herbal tea.

Guava fruits are incredibly high in fiber, vitamin C, potassium, and antioxidants. They have numerous health advantages thanks to this exceptional nutrient content.

style="text-align: left;">Here are 8 guava fruit and leaf health advantages supported by scientific research.

1. Might Aid in Blood Sugar Control

Guava may help you better regulate your blood sugar, according to some data.

Guava leaf extract reduced blood sugar levels, long-term blood sugar control, and insulin resistance, according to several test-tube and animal investigations.

For individuals at risk or who have diabetes, this is good news.

A few human experiments have also produced some striking outcomes.

A 19-person study found that drinking guava leaf tea after a meal reduced blood sugar levels. The results persisted for up to two hours.

In a second trial, 20 participants with type 2 diabetes who drank guava leaf tea after eating had their blood sugar levels drop by more than 10%.

2. Could Improve Heart Health

Guavas have a lot of potential benefits for heart health.

Many scientists think that the abundant vitamins and antioxidants in guava leaves may help shield your heart from oxidative damage caused by free radicals.

Guavas’ greater potassium and soluble fiber content are also believed to benefit heart health.

Guava leaf extract has also been associated with reduced blood pressure, a rise in “good” HDL cholesterol, and a drop in “bad” LDL cholesterol.

Taking guava leaf extract may have beneficial effects because high blood pressure and high levels of LDL cholesterol are associated with increased risks of heart disease and stroke.

Additionally, the fruit might be advantageous for heart health as well.

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Eating ripe guava before meals resulted in an overall drop in blood pressure of 8 to 9 points, a fall in total cholesterol of 9.9 percent, and an increase in “good” HDL cholesterol of 8 percent, according to a 12-week trial of 120 participants.

Numerous other investigations have observed this same impact.


3. Could ease uncomfortable menstrual symptoms

Dysmenorrhea, which includes uncomfortable menstrual symptoms such stomach cramps, is a common occurrence among women.

There is some proof, nevertheless, that guava leaf extract may lessen the severity of menstrual cramps’ discomfort.

According to a study involving 197 women who had severe symptoms, ingesting 6 mg of guava leaf extract daily lessened the severity of the pain. It gave the impression of being much more potent than certain painkillers.

Another theory suggests that guava leaf extract can ease menstrual cramps.

4. Might Be Beneficial For Your Digestive System

A great source of dietary fiber is guavas.

Consequently, increasing your guava intake may promote regular bowel motions and ward off constipation.

One guava can give you 12% of the daily required amount of fiber.

Guava leaf extract may also be advantageous to intestinal health. According to studies, it might lessen the severity and duration of diarrhea.

Several research have also demonstrated the antibacterial properties of guava leaf extract. This indicates that it has the ability to eliminate potentially dangerous intestinal microorganisms that can result in diarrhea.

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5. Can Help You Lose Weight

Guavas are a healthy fruit for shedding pounds.

Fruits are a full, low-calorie snack because they have only 37 calories per fruit and provide 12 percent of the daily necessary fiber intake.

They are nutrient-dense, unlike some other low-calorie snacks, so you aren’t missing out on any essential vitamins or minerals.

6. Might Have Cancer-Preventive Effects

It has been demonstrated that guava leaf extract has anticancer properties. Guava extract can inhibit and even stop the growth of cancer cells, according to research conducted on animals and in test tubes.

This is most likely caused by the abundance of potent antioxidants, which shield cells from the cell-damaging effects of free radicals, one of the primary cancer-causing agents.

Guava leaf oil was found to be four times more effective than some cancer medications in one test-tube trial at halting the growth of cancer cells.

Although the outcomes of tests in test tubes are encouraging, guava leaf extract does not necessarily help treat cancer in humans. Before any conclusions can be drawn, more research is required.


7. Might Strengthen Your Immunity

An increased risk of infections and illnesses is associated with low levels of vitamin C.

As one of the best food sources of vitamin C, guavas are a great method to receive this nutrient.

In fact, one guava has roughly twice as much vitamin C as is recommended daily (RDI). You would receive about twice as much from an orange as this.

A strong immune system is maintained in large part by vitamin C.

Vitamin C has been demonstrated to shorten the length of colds, even if it hasn’t been proven to prevent them.

It also has antibacterial advantages. This indicates that it aids in the elimination of harmful bacteria and viruses that might cause infections.

It’s critical to routinely consume adequate vitamin C through your diet because it can be quickly drained out of your system.

8. Consuming Guavas Could Benefit Your Skin

A guava’s diverse array of vitamins and antioxidants may do wonders for your skin. Its antioxidants might shield your skin from harm, which might delay aging and help avoid wrinkles.

Furthermore, applying guava leaf extract directly to your skin may potentially help treat acne.

Guava leaf extract was found to be effective at killing acne-causing bacteria in a test-tube study, most likely because of its antibacterial and anti-inflammatory qualities.

To validate the effect of guavas and guava extract in preserving good skin, more research is required.

The Conclusion

Guavas are wonderfully tasty and full with vitamins.

This tropical fruit is a great complement to a balanced diet because it is high in fiber and low in calories.

The advantages of guava leaf extracts, which are consumed as dietary supplements, have also been supported by numerous research.

Guava fruit and leaf extracts may improve your immune system, digestion, and heart health in addition to other advantages.

 

ALSO READ: HEALTH BENEFITS OF COCONUT WATER

                       INCREDIBLE HEALTH BENEFITS OF BITTER KOLA

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How to relieve burning throat: 7 causes

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The usual sign of infections and other underlying medical disorders is a burning throat. It may appear on its own or in conjunction with other symptoms.

A burning throat is frequently treatable at home. Recovery depends on getting lots of rest and consuming plenty of fluids.

Discover the potential reasons of a burning throat in this article, and discover when to seek medical attention. We also go over some easy home cures for treating the ailment.

The Causes And Remedies

A burning throat may have a variety of causes, including:

1. Flu and colds

A cold or the flu is a typical reason for a burning throat. These infections, which impact the respiratory, or breathing, system, are brought on by viruses.

The following are typical cold and flu symptoms:

A sore throat

The cough

A blocked nose

Sore muscles

Tiredness

Headaches

Anyone experiencing severe symptoms of the flu should consult a doctor since it can lead to complications. Breathing difficulties, chest pain, convulsions, and lightheadedness are some of these symptoms.

2. Tonsillitis

At the back of the throat are tissue lumps called tonsils that aid in the defense against bacteria and viruses. An infection called tonsillitis causes the tonsils to enlarge.

Typically, an infection results in:

Discomfort and pain in the throat

Having trouble swallowing

Red or enlarged tonsils

Headaches

Tiredness

The flu

An ear pain

Tonsillitis typically gets better in 1-2 weeks.

dependable source Home remedies for the condition include lots of rest, drinks, over-the-counter pain relievers, and throat lozenges.

3. GERD

The muscle that connects the esophagus, or food pipe, to the stomach weakens or relaxes, resulting in gastroesophageal reflux disease (GERD).

Food or stomach acid may rise into the throat and occasionally the back of the mouth when the muscle is not sufficiently tight.

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Heartburn is the predominant symptom of GERD. Additional signs include:

Nausea

Poor breath

Chest pain

Having trouble swallowing

The feeling of burning in the throat

Changing one’s lifestyle as part of treatment frequently entails eliminating rich or acidic items from the diet. Some people need to be medicated or operated on.

4. Strep throat 

A person with strep throat may suffer a fever, a burning sensation in their throat, and discomfort when swallowing.

Several unpleasant sensations are brought on by the bacterial illness known as strep throat.

Strep throat symptoms can appear suddenly and include the following:

A sore throat

Difficulty swallowing

A flu

Headaches

Nausea

Red or enlarged tonsils

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A throat swab can be used to diagnose strep throat, and a doctor may also recommend antibiotics. During healing, a person should also get lots of rest and hydration.

5. Mono

Mono, also referred to as infectious mononucleosis, is a highly contagious viral infection. Young adults and teenagers are most likely to contract itTrusted Source.

The ailment usually manifests itself 4-6 weeks after first coming into touch with the virus. An early sign of mono is a sore or burning throat.

Additional signs include:

Fever

Extreme fatigue

Sore muscles

Headaches

A rash

Mono usually requires 2-4 weeks to heal, although some people experience symptoms for months. Rest, over-the-counter pain relievers, and drinking lots of fluids are all part of the treatment.

Mono spreads like wildfire. Doctors advise those who have it to avoid kissing and to avoid sharing food, drinks, or toothbrushes.

6. The burning mouth condition

A painful condition is burning mouth syndrome. It hurts and gives the mouth and surrounding area a burning or tingling sensation.

A peculiar aftertaste in the mouth and dry mouth are other symptoms. The lips, tongue, or roof of the mouth may be impacted.

Before making a diagnosis of burning mouth syndrome, a doctor may do tests to rule out underlying reasons.

7. Esophagitis

Esophagitis is esophageal inflammation. This inflammation can be brought on by GERD, medication, an infection, or an allergy.

Heartburn, swallowing issues, and a burning throat are typical symptoms.

Esophagitis needs to be treated in order to prevent long-term health problems, although recovery is possible.

Esophagitis with eosinophilia is one variation of the illness. This is a persistent food allergy that results in inflammation of the food pipe. The diagnosis might be difficult, and different professionals may need to collaborate on the treatment strategy.

Eosinophilic esophagitis can be diagnosed by a doctor using a tissue sample from the patient’s throat, a skin prick test, or blood tests.

Eliminating a particular food from the diet that is triggering the reaction frequently alleviates the inflammation.

A Home Remedy

A person may need medical attention, depending on the medical condition causing the burning in the throat.

However, home remedies can be useful for treating symptoms and relieving discomfort when the ailment is the result of a cold, flu, or tonsillitis.

When fighting off a cold or the flu, it’s important to stay hydrated because the body loses fluids through sweating and runny nose. The body can work better and resist viruses and bacteria with the aid of water.

Drinking enough of liquids can aid in preventing the throat from drying out, which can irritate it. Try consuming a beverage made of hot water, honey, and lemon to relieve throat discomfort.

Heat relaxes muscles and helps ease discomfort, so keeping the throat warm can also help with soreness. For warmth, loosely encircle the neck in a scarf.

Resting is important because the body needs time to heal. Reduced activity and time off from work or school can aid in recuperation and stop the spread of infections.

Whenever to visit a doctor

A person should consult their doctor if they experience both chest pain and a burning throat.

Tonsillitis or a cold are typically best treated at home. Medication may be necessary for other conditions.

Consult a doctor if a sore throat persists for longer than two weeks.

A burning throat may be accompanied by more severe symptoms. Adults who exhibit any of the following symptoms in addition to the flu may require emergency medical care:

Chest pain

Dizziness

Confusion

Not going potty

Severe muscular ache

Extreme fragility

Having trouble breathing

Seizures

If there are any questions regarding symptoms, persons over the age of 65, children, pregnant women, and those with compromised immune systems should consult a doctor.

Conclusion

In conclusion, tonsillitis, GERD, colds, and other illnesses can all result in a burning sensation in the throat.

Keep the neck wet and use other natural therapies to relieve the soreness.

Consult a doctor for a complete diagnosis and treatment if symptoms are severe or if over-the-counter medications do not sufficiently relieve them within a few weeks.

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Green Tea – Health Benefits

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Green Tea – Health Benefits

You know that green tea provides many benefits for us and our health. Chinese knew about the health benefits of green tea long ago and they are using green tea to treat everything, from headaches to stress. We give you 18 good reasons why you should drink this magical herb.

1. Green Tea helps in weight loss

Green tea helps in melting fat, which is very good if we are willing to lose weight. Except burning fat, green tea also boosts our metabolism naturally. It can help us burn up to 70 calories in just one day. That means if we consume green tea regularly we can lose up to 3.5 kg (7.5 lbs) per year.

2. Green Tea reduces blood cholesterol levels

Green tea can help reducing blood cholesterol levels. It also enhances relationship between bad cholesterol and good cholesterol, by reducing bad cholesterol level.

3. Green Tea prevents heart diseases

Green tea helps preventing heart disease and stroke, thus reduces bad cholesterol level.  After a heart attack, green tea speeds up the recovery of the heart cells.

4. Green Tea reduces risk of cancer

Green tea helps reducing the risk of cancer. Antioxidants in green tea are more effective than vitamin C and also are considered to be much better than vitamin E. It helps your body protect cells from damage related to cancer.

5. Green Tea reduces the risk of arthritis

Green tea can reduce and sometimes help against the risk of rheumatoid arthritis. It protects the cartilage by blocking the enzyme that destroys cartilage.

6. Green Tea is good for treating Alzheimer’s

There is no cure for Alzheimer’s disease, but green tea helps in slowing down the process that releases acetylcholine in the brain, leading to Alzheimer’s disease, so it helps improving your memory.

7. Green Tea strengthens our bones

Green tea has high fluoride content. Fluoride helps maintaining bone strength. If you drink green tea every day, it will help you keep your bone density.

8. Green Tea for anti-aging treatment

Green tea helps against aging and helps us look beautiful and younger. This benefit comes due to the antioxidants known as polyphenols which fight against harmful effects of free radicals causing skin aging and wrinkling.

 9. Green Tea prevents obesity

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Green tea prevents obesity by stopping glucose turn into fat cells. If you drink green tea and if you practice healthy diet, also if you exercise regularly, you will never be overweight and you will have nice sculpted body and excellent health.

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10. Green Tea is good for patients with diabetes

Green tea improves glucose metabolism and prevents increasing of blood sugar levels.

11. Green Tea helps preventing high blood pressure

Drinking green tea helps keeping lower blood pressure by repressing angiotensin, which leads to high blood pressure.

12. Green Tea helps preventing Parkinson’s disease

People who drink green tea reduce the probability of having Parkinson’s disease. Antioxidants in green tea help preventing brain cell damage, which could cause Parkinson’s disease.

13. Green Tea is good for liver diseases

It helps preventing transplantation in people with liver failure. Green tea also destroys harmful free radicals in fatty liver.

14. Green Tea strengthens the immune system

Green tea contains flavonoids and polyphenols which help in strengthening the immune system, making your body become stronger and fight against infections.

15. Green Tea reduces blood sugar

Green tea contains polyphenols and polysaccharides that help us reducing blood sugar.

16. Green tea helps fighting flu and allergies

Green tea contains Vitamin C which helps preventing and also fighting flu. Epigallocatechin gallate which is found in green tea relieves allergies.

17. Green Tea reduces stress and helps against tooth decay

Green tea is rich in L-theanine – amino acid which can help reducing stress. Green tea also destroys viruses and bacteria which cause many dental diseases of teeth.

 18. Green Tea prevents food poisoning

Green tea contains antioxidant catechin capable of destroying bacteria responsible for food poisoning, green tea also kills toxins in our body.

 

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