If you want to stay healthy and fit would it be a good idea to take an Omega 3 fatty acid supplement? These fatty acids are beneficial and many of us are not getting enough of them in our diets. What are the benefits of Omega 3 and should we be increasing our intake of this and other related fatty acids?

Omega 3 Fatty Acid Benefits

If you look at fish oil supplements you'll see a list of the fatty acids they contain. This usually includes EPA(eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are beneficial for the heart and help to improve your chances of avoiding cardio-vascular disease, hardening of the arteries and heart attacks.

However, more is not always better! You also need to be careful not to take too high a dose as this can be harmful. Always make sure you keep to the recommended dose.

Omega 3 fatty acids below to the fatty acids that are poly unsaturated. These acids have been shown in clinical trials to reduce trigyceride levels in the blood and can also raise the level of high density lipo-proteins, which are the beneficial to us. Omega 3 has also been claimed to help relieve arthritis pain and to be helpful in some conditions that effect the skin. Recent research has indicated that these fatty acids may be helpful in controlling memory loss in Alzheimer’s disease and to help increase the effectiveness of the immune system.

Which foods are rich in Omega 3?

Many coldwater fish are high in these fatty acids. These include herring, anchovies, mackerel, salmon, and tuna. Other foods are spinach, kidney beans, walnuts broccoli and canola oil. Some people in the past few years have reduced their intake of coldwater fish, which is the main source of Omega 3 in our diets, partly because there have been well publicised concerns about the levels of mercury in these fish. We only need three servings a week, of about four ounces of fish in each serving, to get enough Omega 3. This is well below the level where any mercury poisoning would occur.

In addition many people are not fond of fish and may not be eating enough of the other foods that contain Omega 3 to consume enough, so an Omega 3 fatty acid supplement would be a good idea for them.

How can children benefit from Omega 3 supplements?

In a series of clinical trials at the University of South Australia children who suffered from ADHD were given an Omega 3 and Omega 6 supplement. It was found that this had a significant effect on their ADHD symptoms particularly on their behaviour and learning abilities. 40% of the children in the trial had an improvement in these areas.

Conclusion

Overall then, if you do not eat sufficient foods that contain Omega 3 fatty acids, it would be a good idea to add a daily supplement to ensure you get enough of this essential nutrient.

Image by Peter Rosbjerg

Lactose intolerance is caused by the body failing to produce enough lactase, the enzyme that breaks down lactose, a sugar found in milk and dairy products. A great many people are affected by lactose intolerance and need to follow a special lactose intolerance diet in order to alleviate the symptoms. The incidence of lactose intolerance varies with race with Native Americans, South East Asian and Chinese having a very high rate (almost 100%) and Northern Europeans generally the lowest. See Lactose Intolerance by Group

What are the Symptoms of Lactose Intolerance

Lactose intolerance is not a serious condition but rather gives a range of symptoms, from mild to more severe, associated with the inability to metabolize lactose. These symptoms include nausea, diarrhea, bloating, abdominal pain and flatulence. Some people can tolerate more lactose in the diet than others so if you have this condition you will need to work out for yourself just how much dietary lactose triggers the symptoms. Some people will find they need to eliminate lactose containing foods completely, others that they can tolerate a small amount.

What Foods Should You Avoid?

• The main food to avoid, of course, is milk, but a surprising number of processed foods contain milk products. Look for the following in the list of ingredients:
• whey
• non-fat milk powder
• milk by-products
• curds
• lactose

Processed foods that may contain lactose include:

• baked goods including bread
• breakfast cereals
• instant soups
• instant potatoes
• salad dressings
• meal replacements
• non-dairy Coffey creamers
• protein bars and powders
• whipped toppings

In addition many prescription medicines like birth control pills and over the counter medicines like those that are used to treat indigestion and gas also contain lactose. Taking these types of medicines, if you are unaware that your problem is lactose intolerance can make the symptoms worse.

Lactose Intolerance Diet

Milk containing foods should be avoided and there are substitute products that you can buy instead. Lactaid produce a range of products including specially treated milk available in the US and Lactofree products are available in the UK. Some dairy products that contain a very small amount of lactose include hard cheeses and butter. Hard cheeses contain only a small amount of lactose as it is remove with the whey when cheese is produced and the rest is converted to lactic acid as the cheese is matured.

Yogurt is a food that most people with lactose intolerance can enjoy. The bacteria in the yogurt produce lactase which helps to break down the lactose to lactic acid. It must contain the live bacteria however so frozen yogurt would not be suitable.

It is important to make sure that you have enough calcium and vitamin D in your diet if you cut down on dairy products. Vitamin D is present in liver, eggs and is an added ingredient in milk and many yogurts. It is also produced naturally on exposure to sunlight. Calcium is present in many other foods apart from dairy foods including leafy green vegetables, oranges, spinach, sardines, salmon and tuna.

Lactose Enzyme Tablets

Tablets containing lactase are available and can be taken immediately before eating any foods containing lactose. If you have to take a prescription medicine containing lactose then you can take one lactase enzyme tablet with your medicine.

Conclusion

For those with lactose intolerance the condition can be managed successfully by following a lactose intolerance diet and carefully reading the labels on all foods. Lactase tablets can be used for those who cannot avoid lactose in medicines or for the occasionally eating lactose containing foods as a treat.

 Image by striatic
 

Protein rich foods for vegetarians can be found in plant foods, dairy products, diet supplements, nuts and beans. Amino acids, the building blocks of protein, are found abundantly in plants and leafy vegetables. Proteins boost the body’s blood circulation, digestion, metabolism, hormonal activity and strengthen the bones.

Human body can store carbohydrates and fats but not protein. We need to include it in our regular diet. Five to six ounces of protein is required for humans, depending upon their age and gender. Protein rich foods for vegetarians may include various nuts and seeds, soy products, dairy products. Tofu is said to be the best source of protein for vegetarians.

Apart from legumes and dry beans, vegetarians can get proteins from whole grains and peas. Broccoli contains over 33 percent of protein. A balanced protein and carbohydrate diet reduces the risk of cardiovascular diseases. Soy is a great source of protein but should be consumed in moderation.

Leafy greens like kale, spinach, lettuce are rich in protein, fiber, and vitamins and very low in carbohydrates. When consumed every day, they can cure constipation and gastric problems. Protein rich foods for vegetarians need not be limited to green leaves and salads. It can further include all varieties of vegetables, fruits, nuts, grains and rice.

Certain amounts if cheese, butter and whole wheat pasta are also a good source of protein for vegetarians. Whole wheat breads, pasta combined with a variety of vegetables and cheese can be a good source of protein food for vegetarians. Protein and calcium rich cereals are also a healthy option for weight watchers.

Oats and oatmeal can be an excellent source of protein for vegetarians. It is said to be as good as soy protein and lowers risks of cholesterol and heart attack. Most protein rich foods like kale, oats, tofu, soy, grains and legumes take time to digest. It keeps the stomach full for longer time and prevents food craving tendency.

Instead of fasting or crash dieting, meat eaters can follow a vegetarian diet for a healthy living. Moreover, animal protein contains more fat when compared to the plant protein. Vegetables and fruits contain more vitamins, protein, fiber, minerals and very low fat. An overall healthy diet plan and protein rich food for vegetarians provides all the essential nutrients for a healthy body. They can be found in grocery stores or protein supplements can be ordered online.

The lemonade diet recipe is part of "The Master Cleanse." The "lemonade diet" or ,"Master Cleanse," is used as a detoxification process to rid your body of harmful toxins. Detoxifying your body every now and then is a good thing to do to help keep your body functioning in a healthy productive way. Toxins build up for years in your system and come from eating or drinking things that might be considered unhealthy. Typically these things are junk food and sodas. The diet is typically a 10 day long process that includes drinking nothing but a home made "lemonade" as well as a laxative tea every night before bed, and a saline wash every morning. You can keep the diet shorter if you would prefer, about 4-5 days. Some people also choose to carry it on longer, to about 2 weeks. The length of your personal diet is entirely up to you.

The lemonade diet recipe itself consists of lemons, water, cayenne pepper and organic grade B maple syrup. The laxative tea and a saline wash are also needed to make up the rest of the diet. For one days serving you will need to mix together, 60 ounces of water, 12 tablespoons of both freshly squeezed lemon juice (do not use pre-bottled lemon juice as it does not give the same effect that fresh juice does) and the organic maple syrup and about half a teaspoon of the cayenne pepper. You mix all of these ingredients together and you have your lemonade. Also, every night before you go to bed you drink a cup of laxative tea. When you wake up in the morning you drink a saline flush, which is about 2 tablespoons of salt mixed into a quart of water.

A good tip to help ease the task of preparing this drink everyday is to have an empty gallon jug or container to put the lemonade into. By doing this you have a full days requirement already in place so you don't have to make one glass at a time. You also know that once the jug or container is empty, you've consumed the required amount for that day.

Speaking from experience, any tip to make the mixing process easier takes so much stress off of your shoulders. Whichever method you choose, daily preperation or a day's worth at a time, the lemonade diet recipe is a simple and easy one to follow.