Tuesday, December 5, 2017
To increase the level of omega-3s in a diet, focus on fish. Here's how much omega-3 fatty acids are in 3-ounce (cooked) servings of:
Salmon, more than 1,900 milligrams.
Herring, nearly 1,900 milligrams.
Fresh bluefin tuna, about 1,400 milligrams.
Wild rainbow trout, about 1,000 milligrams.
Also, 3 ounces of white tuna canned in water and drained has 800 milligrams of omega-3 fatty acids. And, a 3.75-ounce can of sardines, canned in oil and drained, has about 1,400 milligrams.
Other types of fatty fish -- swordfish, tilefish (golden bass or golden snapper), shark and King mackerel -- are also very high in omega-3 fatty acids, but they also tend to be high in mercury.
Be aware, however, that it is possible to get too much omega-3. There's no standard recommendation on minimum or maximum amounts, but for people who already have heart disease the American Heart Association recommends 1,000 milligrams a day of the two main types of omega-3 fats found in fish, EPA (eicosapentaenoic acid) and DHA (docosahexenoic acid). The third type of omega-3, ALA (alpha-linoleic acid), is found primarily in seeds and nuts.
Seafood and Fish
Artwork: Wild Alaskan Sockeye Salmon Fillets
Ohio State University Extension and the Ohio Agricultural Research and Development Center
Saturday, November 25, 2017
Coffee greatest benefit was seen for liver conditions, such as cirrhosis of the liver. And, there seemed to be beneficial associations between coffee consumption and Parkinson's disease, depression and Alzheimer's disease.
There was less evidence for the effects of drinking decaffeinated coffee but it had similar benefits for a number of outcomes.
Source:The BMJ (formerly the British Medical Journal)
Coffee: Emerging Health Effects and Disease Prevention
Artwork: Coffee Poster
Monday, November 20, 2017
The positive effects of the fungi remain even when cooked, fending off diseases associated with aging such as coronary heart disease, cancer, and Alzheimer’s.
Source: Penn State
Here's How To... Grow Mushrooms
Artwork: Dried Porcini Mushrooms
Tuesday, November 14, 2017
The cross-sectional study analyzing cognitive data across multiple surveys found that cognitive function was consistently greater in adult participants that consumed walnuts regardless of age, gender or ethnicity.
Drawn from a large sampling of the U.S. population, ages 1 to 90 years old, the study found that those with higher walnut consumption performed significantly better on a series of six cognitive tests.
"It is exciting to see the strength of the evidence from this analysis supporting the previous results of animal studies that have shown the neuroprotective benefit from eating walnuts; and it's a realistic amount - less than a handful per day (13 grams)," noted the study's lead researcher, Dr. Lenore Arab.
Cultivar Walnuts Offer Income Potential
Source: The Journal of Nutrition, Health & Aging
Artwork: Raw Walnuts
Sunday, July 2, 2017
Flavonols are a class of polyphenols that includes, for example, quercetin and myricetin.
Cranberries are also known to be rich in fiber, and to provide vitamin C and potassium, both of which are essential nutrients.
In Season Guide to Cranberries
Sunday, June 4, 2017
Scientists from Texas A&M University investigated the metabolic effects of daily consumption of freshly frozen mango pulp (400g) for six weeks in lean and obese subjects and the relationship between mango metabolites to Body Mass Index (BMI) and circulating biomarkers.
Researcgers from Oklahoma State University examined the post-prandial response of young, healthy males (18-25 years) following consumption of a typical American high-fat breakfast with or without a mango shake, which included 50g of mango pulp (equivalent to ~250g of fresh mango).
In a randomized pilot study, researchers from Texas A&M University investigated the potential role of mango consumption in changes of the gut microbiota, bioavailability of galloyl metabolites, and anti-inflammatory activities in lean and obese subjects.
"This emerging research shows promising outcomes on mango's potential to reduce the risk of metabolic disorders and chronic inflammation," said Leonardo Ortega, Director of Research at the National Mango Board.
Researchers from Texas A&M University examined the absorption, metabolism, and excretion of gallic acid, galloyl glycosides, and gallotannins in lean and obese individuals that consumed 400g of freshly frozen mango pulp daily for six weeks. The study's lead researcher, Susanne Mertens-Talcott, Ph.D. suggests that extended mango consumption may offer increased anti-inflammatory benefits compared to sporadic mango consumption and this would need to be confirmed within an extended efficacy study.
Salmon Ceviche with Mango
Friday, February 10, 2017
Research has found that flavanols, which are the main type of flavonoid found in cocoa and chocolate, have potential influences on vascular health, including lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.
Milk chocolate, on the other hand, doesn’t provide the same health benefits. Generally speaking, dark chocolate has more cocoa than milk chocolate. Dark chocolate also has fewer unhealthy sugars and saturated fats than milk chocolate. Researchers at Harvard University Medical School suggest choosing chocolate that has at least 70 percent cocoa or more.
The Gift Shop
Artwork: Valentine's Day Gift Heart