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Best Foods to Get You Through the Covid-19 Pandemic, According to a Gut Health Doctor | The State

Nowadays health is a hot topic and within it much has been said about intestinal health and its direct influence on the good functioning of the immune system. It is a fact that heyou billions of insects who live in our digestive tract they impact health in many ways.

In such a way that a healthy intestine is related to a better mood and less stress, and it is such a relevant aspect that can affect body weight, heart health and plus. Worldwide throughout 2020 and so far this year, health is still the most worrying issue and that is why en the middle of the coronavirus pandemic, every day more people wonder how through diet we can be healthier.

They have recently been various investigations on vitamin D and COVID-19, which has led to analyze what foods may help boost immunity and if the intestinal health influences the severity of COVID-19 symptoms. Earlier this month, a new research that talks about a last study focused on what we should eat and also avoid to have a happier gut microbiome and how to take care of ourselves through foodn during coronavirus pandemic.

In such a way that the results of this study were posted in Gut, it is worth mentioning that eThe general point of the study was that the inflammation which begins with gut microbes may be what determines who gets Mild or severe COVID-19. The study showed that they were consistently found unique changes in the gut microbes among the people who had COVID-19, compared to those that don’t. Therefore according to research the more severe the symptoms, correlate with changes in the microbiome. That is, as gravity worsens, the microbiome profile solidifies more.

The reason? The researchers found that people with Severe COVID-19 had higher levels of inflammatory markers, which correlates with these changes in microbes. We know that in people with severe manifestation of COVID-19, a big problem is the inflammation. It’s not the virus, but the effects that the virus has on our body and how our body reacts to it.

It is well known that the health consequences it has caused COVID-19 have been devastating and that is why specialists have been trying to understand why some people they hardly find out they have the virus and others that is it so exposed to the same virus, get intensely ill in intensive care. One of the conclusions they have reached specialists around the world and as the study suggests, are the gut microbes. He specific pattern they noticed was that in the cases of COVID-19 positive people had more germs than produce inflammation and there was a loss of specific microbes who are known to be anti-inflammatory. In even greater detail the missing microbes are known microbes that produce butyrate.

He butyrate is the product of short chain fatty acids, occurs when we consume fiber and has the virtue of being incredibly anti-inflammatory. Nowadays doctors and scientists they know that intestinal health plays a direct role in the intensity of the COVID-19 symptoms, however, it is worth mentioning that there are older studies, with other respiratory viruses, who have analyzed what happens in the microbiome.

In A study performed on animals, the researchers were very surprised when they discovered that a high fiber diet allowed mice living more time with less severe breathing problems and better lung function. The surprising thing was that ddiscovered that the fiber worked through the gut microbiome for produce butyrate and the butyrate was selectively altering the immune system by increasing it to fight the virus and thus avoid a excessive inflammation. These mechanisms demonstrate that a high fiber diet you can give our immune system an advantage through the microbiome.

What foods to consume to improve intestinal health during the pandemic?

The answer is simple: The favorite food of the gut microbes is the fiber. It is well known that fiber is an essential nutrient for digestive health and intestinal and is found naturally in vegetarian food and plants. In other words, it is essential to increase the intake of fruits, vegetables, whole grains, seeds, nuts and vegetables, are the food groups richest in fiber.

Additionally, the researchers emphasize that they have found that different plants they contain different types of fiber. It is curious to know that microbes they are picky to eat and it is important to understand that fiber is not generic. We find it in various foods, such as beans, quinoa, and apples, in such a way that lto best way to optimize the gut microbiome is to eat one wide variety of plants, as many different varieties as possible. The best recommendation is to follow a plant-based diet, colorful and varied it is pure food for intestinal health.

It is also important to know the foods that we should avoid. Specialists recommend putting special attention in the diet after taking antibiotics and you should know that what further destroys the microbiome it is alcohol. Taking into account that During this pandemic for myriad reasons, many people seek more wine, more beer and spirits, it is essential to pay attention to excessive consumption that is related to affectations in the intestinal health and depresses the immune system.

Another essential aspect to consider are the foods highly processed: whether they are processed meats, pastries, sweets, desserts, frozen and fried meals or even processed plant foods, these foods clearly they are causing damage to the microbiome. Today it is more important than ever to stay away from the consumption of processed foods, which constitute the 60% of the American diet currently, and only the 10% or less comes from real plants.

The correct formula would be to base the diet on the intake of a 60% vegetables and a 10% or less in terms of processed foods. Regarding alcohol, specialists are forceful and point out that the healthiest amount of alcohol None of them. However, they consider it healthy to have a glass of wine from time to time, the key is not to get into the habit of drinking.

Other aspects that are relevant is the consumption of foods rich in probiotics, which function as a magnificent complement and the best way to obtain them is through food. Bet on the consumption of fermented foods As the yogurt, kefir, tempeh, miso, kombucha, and kimchi.

Last but not least, lifestyle is a essential aspect, therefore it is just as important to make sure rest well at night, get physical activity and have a solid practice to relieve stress. All those things are relevant to gut health and therefore enjoy a strong immune system that allows us attack any pathogen that deteriorates health.

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8 Foods With More Potassium Than Bananas | The State

Your body needs potassium. It is a mineral that favors kidney and heart function, muscle contraction, and nerve transmission. According to the National Institutes of Health (NIH), obtain Too little potassium can raise blood pressure, lower calcium in the bones, and increase the risk of kidney stones.

When it comes to sources of potassium, banana is probably the first thing that comes to mind, but it is not the only food that can provide you with this important electrolyte. There are plant-based foods that even they provide more potassium than bananas (a medium banana provides 422 mg of potassium), here are 8 of them:

1. Dried apricots

Photo: Enotovyj / Pixabay

Half cup of dried apricots gives you 1,101 mg potassium. Apricots are a great source of antioxidants, including beta-carotene and vitamins A, C, and E. They also provide fiber to support your digestive health.

2. Lentils

Fot: Shutterstock

Lentils are very nutritious and healthy. They are high in potassium, a cup of cooked lentils gives you 731 mg. They also provide you protein, folate, fiber, iron and other nutrients. They contain plant chemicals called polyphenols with antioxidant activity. They are low in sodium and saturated fat.

3. Prunes

Photo: LeoNeoBoy / Pixabay

Prunes contain many vitamins and minerals, as well as fiber and antioxidants. Half a cup gives you 699 mg of potassium.

Prunes stand out for their ability to help relieve constipation, since in addition to fiber, they contain sorbitol, which is a sugar alcohol with natural laxative effects, Healthline explains.

4. Pumpkin

Pumpkins
Photo: Capri23auto / Pixabay

Winter squash are nutritious and beneficial. One cup of crushed acorn squash provides 644 mg of potassium.

Michigan State University notes that winter squashes also contribute antioxidant and anti-inflammatory compounds, contain high levels of alpha carotene and beta carotene, which are converted into vitamin A, they are a good source of vitamin C and indigestible fiber that can prevent blood sugar from rising after eating.

5. Raisins

Prune
Photo: Forwimuwi73 on Pixabay

Half a cup of raisins gives you 618 mg of potassium. Dried grapes known as raisins are a source of potassium and also give you energy, fiber, iron, copper and vitamins which are essential for making red blood cells and carrying oxygen throughout the body.

Raisins provide energy in the form of calories and sugars, which is why we should not abuse their consumption. A quarter cup of raisins (40 g) provides 120 calories.

6. Beans

Photo; Caio / Pexels

Beans are very nutritious, with a low calorie content, fat, sodium and also low glycemic index. One cup of beans provides 607 mg of potassium, are source of vegetable protein, fiber. For his folate and iron content, beans can help you prevent iron deficiency anemia (due to lack of iron) and megaloblastic anemia (due to folate deficiency).

7. Orange juice

Tangerine juice.
Photo: Seksak Kerdkanno / Pixabay

One cup of orange juice provides you with 496 mg of potassium. Orange juice has vitamins, minerals and phytochemicals, but its consumption should be limited since it lacks the fiber of the orange and its sugar content is high.

Consume no more than a small glass (four to six ounces) per day, recommends the Harvard Nutrition Source.

8. Soy

Photo: PxHere

Soy is rich in nutrients that include B vitamins, fiber, potassium, magnesium, and high-quality protein. Half a cup of boiled soy gives you 443 mg of potassium.

Soy protein is considered a complete protein as it contains all nine essential amino acids that the body cannot make and must be obtained from the diet.

How much potassium do you need per day?

The potassium you need can be obtained through food. Adequate intake depends on age and gender. Men 19 and older require 3,400 mg of potassium per day, while women 19 and older require 2,600 mg.

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6 effects of strawberries on your body | The State

Strawberries are a juicy fruit rich in polyphenols and they are also nutritious. Its plant compounds have beneficial effects for your body, they do not quickly raise blood glucose levels.

Six benefits of strawberries for your body

1. Improve your immune system

Strawberries help strengthen the immune system thanks to its vitamin C content. The percentage of vitamin C in strawberries it is even superior to that of the orange. A 150 g serving of strawberries contains 86 mg of vitamin C; while a medium orange, 225 g, contains 82 mg, published by the Spanish Ministry of the Environment.

One cup (140g) of strawberries covers 100% of your vitamin C needs.

2. Decrease inflammation

Strawberries are one of the fruits with the highest antioxidant capacity, which not only
is due to its content in anthocyanins, but also to the presence in its composition of
significant amounts of polyphenols (ellagic acid) and vitamin C.

They protect cells from damaging free radicals. They can contribute to inhibit tumor growth and decrease inflammation in the body.

The oxidative process results in the deposit of cholesterol in the arteries, and is responsible for aging and certain carcinogenic mutations, which is why strawberries exert an important protective effect on health.

3. They can reduce a heart attack

Strawberries, blueberries, and other berries are rich in a few flavonoids called anthocyanins. Anthocyanins, can help dilate arteries, counteract plaque build-up and provide other cardiovascular benefits.

Eating three or more servings of blueberries and strawberries a week can help women reduce the risk of a heart attack by up to a third, researchers reported in Circulation, a journal of the American Heart Association.

A systematic review and meta-analysis of 19 different studies found that people with the highest anthocyanin intake were 9% less likely to have coronary heart disease and 8% less likely to die from causes associated with heart disease, compared with those with the lowest consumption.

3. Help prevent strokes

Meta-analyzes suggest that a higher dietary intake of flavonoids (such as those provided by strawberries) may moderately reduce the risk of stroke after adjusting for established cardiovascular risk factors.

4. Lower risk of Parkinson’s and Alzheimer’s

Strawberries can improve neurotransmission, which is the way neurons communicate in the brain. Its flavonoids have antioxidant and anti-inflammatory effects.

Men and women who consume berries like strawberries regularly may have a lower risk of developing Parkinson’s and Alzheimer’s disease. The study shared by the American Academy of Neurology reveals that anthocyanins can have neuroprotective effects.

Research increasingly shows that eating berries can benefit the aging brain and may help prevent memory loss age-related and other changes.

6. They provide fiber

Strawberries are also a good source of fiber. Fiber helps regulate the use of sugars by the body, which helps control hunger and blood sugar.

Consuming water and fiber can also help food move through your digestive system, promoting regularity and helping prevent constipation.

For its richness in polyphenols, its contribution of vitamin C and fiber. Strawberries are a good addition to your diet. In addition, its low sodium intake and high potassium content are also indicated in people with high blood pressure.

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How to eat to feel full without overeating | The State

Controlling excesses can seem difficult when you go to restaurants or family dinners.

Photo:
Askar Abayev / Pexels

When are you trying to control or lose weight and you have to reduce your calorie intake, reducing or eliminating certain foods from the diet can be difficult, not only because of cravings, but because you might not feel satisfied.

Everything seems to get complicated when you go to restaurants or family dinners in which you have abundant food at your disposal, but the experts offer their advice that will help you go ahead when you eat inside and outside the house.

It is important that your weight loss plan is a balanced diet, which includes vegetables, proteins, carbohydrates and healthy fats, to maintain you nourished and without starving. But also, the The order in which you eat can help satisfy your appetite.

There is four steps in which you can keep everything under control when faced with a lot of food.

1. Drink a glass of water before eating

Soda water
Photo: ExplorerBob / Pixabay

Water helps to increase the volume of your meals, to feel full and thus your brain will receive the indication of satiety, the signal is received after 20 minutes, so you should eat slowly.

“Have a glass of water before eating, a pleasant heaviness to the stomach, which gives you a feeling of calm and satisfaction before eating,” weight loss expert Ilana Muhlstein tells Eat This Not That.

Researchers have also pointed out that drinking water can help you lose weight. A study published in the Journal of Human Nutrition and Dietetics found that by increasing our consumption of plain water throughout the day we can control our weight and reduce your intake of sugar, sodium, and saturated fat.

2. Always eat vegetables first

Photo: Shutterstock

Always serve vegetables in your meals, half plate with vegetables and fruits recommends the Harvard Healthy Eating Plate.

Let the vegetables be the first thing you eat off the plate. How do fruits and vegetables help you lose weight?

One of the advantages is that you don’t have to eat less food to feel satisfied. He water and fiber of fruits and vegetables add volume to your dishes, so you can eat the same amount of food but with fewer caloriesexplains the Centers for Disease Control and Prevention (CDC).

3. Stick with proteins

Photo: Valeria Boltneva / Pexels

After the vegetables, follow with the proteins. In addition to being a necessary nutrient, protein maintains the feeling of satiety. According to research, protein makes you feel full and helps reduce carbohydrate cravings.

Protein also helps you maintain your muscle mass. Muscles provide the strength and endurance to move the bodyKeeping them helps prevent injuries, slow movement and impaired posture.

4. Finish off the carbs

whole wheat bread
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The most common and abundant forms of carbohydrates are sugars, fibers, and starches. There are healthy and unhealthy. In addition to fruits and vegetables, healthy options include whole grains (such as whole wheat, quinoa, oatmeal, or brown rice), as well as Beans raw or minimally processed.

If you want to repeat an additional portion, you can do it, you just have to go around the circle again and start with the water. Do not forget that you must eat slowly.

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5 reasons why you should avoid eating white bread | The State

Breads made with refined flour, such as white bread, are unhealthy.

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Sornram Srithong / Pixabay

White bread is very accessible, practical and can seem tasty to you. This type of bread made with highly processed flour and additives, has little nutritional value and it would not be a healthy option, it can have unwanted effects on your body, such as gaining weight and contributing to chronic disease.

1. Not very nutritious

The white flour has removed the bran and wheat germ. Refined grains have important nutrients you need removed, including B vitamins, antioxidants, iron and dietary fiber.

Most refined flours are enriched to replace some of the nutrients lost in milling. However, fiber, which is an important part of the diet, cannot be replaced by enriching white bread.

2. Increase your risk of diabetes

Foods with a rating of 70-100 are considered high glycemic index, according to Harvard. White bread is low in fiber and has a high glycemic index (around 75), is rapidly digested, and causes substantial fluctuations in blood sugar.

Eating lots of high glycemic index foods can increase your risk of type 2 diabetes, heart disease, and being overweight.

3. Increase your belly fat and your weight

He excess sugar in the bloodstream to which white bread leads stored in the body as fat. As well makes you hungrier already what raises blood sugar levels rapidly and so is the fall, which can result in Eat excessively and increase caloric intake at the end of the day.

A study of 9,267 people found that eating two slices (120 grams) of white bread per day was linked to a 40% higher risk of weight gain and obesity.

4. May contribute to depression

Refined carbohydrates with a high GI index can have a negative effect on mood. The same hormonal response that causes blood sugar levels to drop can also lead to mood swings, fatigue and other symptoms of depression, Every Day Health notes.

Research published in the American Journal of Clinical Nutrition found a link between the consumption of refined carbohydrates, such as white bread, and depression in postmenopausal women.

5. It is not healthy for your heart

Breads and rolls, including white bread, can provide a large amount of sodium even though each serving may not seem high in sodium, notes the American Heart Association (AHA).

Bread is among the six most salty foods on the AHA list and notes that excess sodium leads to swelling, weight gain and put you at risk of headaches, hypertension, enlarged heart muscle, nephropathy, osteoporosis, heart failure, kidney stones and stomach cancer.

White bread contains little fiber or other beneficial nutrients. Not only white bread, French bread, bagels, and pizza dough often contain refined grains as well. A healthier option is whole grains, such as 100 percent whole wheat bread.

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Why does meat foam when we cook it? | The State

Something we don’t usually pay attention to when cooking meat is the foam that forms around it sometimes. This is an event that occurs due to various factors whose ignorance, as stated by Webconsultas, has given rise to myths.

What is true is that the water and the foam around the meat are related to the quality of the piece that we are going to consume. This and more will be detailed in the following sections.

Causes behind foaming and watering in meat

It is important to remember that meat is the edible part of animals slaughtered in hygienic conditions. In other words, meat is muscle. In general terms, muscle is made up of 75% water, although there are cuts with less water than others.

The remaining 25% is distributed between proteins (20%) and a combination of carbohydrates, fats and minerals. The leaner the meat, the higher its proportion of protein and, consequently, also of water.

The ability of muscle proteins to retain water is called, worth the redundancy, Water Retention Capacity (CRA), an aspect that influences the color and juiciness of meat. Almost all of the water contained is in a free state, so it can be lost.

There are many situations in which meat can lose water, but the most influential is cooking, where approximately 40% of it is lost. In this process of leaving the water, foam is formed by the dissolution of the proteins that the water carries with it.

How to avoid water loss in meat?

For the meat to be juicy and soft, it is necessary to know when to add the salt. Source: Pexels

Two of the most important factors that are easier to control when avoiding water loss from a piece of meat are the combination of cooking time and temperature, and the addition or not of salt.

Cooking temperature and time

More water loss occurs the longer the meat is cooking. To avoid this, it is preferable to cook the meat at high temperatures so that as little as possible is lost.

However, this has an important setback in the way that certain meats, mainly red, can give off components linked to a possible elevated risk of cancer.

Use of salt

Salt helps water drain out of the meat, making it tougher, drier, and therefore less juicy. This can be avoided if the salt is added during or after cooking, never before.

Your health is not at risk from this release of water and foam around meat, but if you want to try a better quality food, you probably want to avoid such shedding at all costs.

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What You Should Eat Every Day According To Harvard | The State

Eating daily in a healthy and balanced way will make you look, feel and feel good. The Harvard School of Public Health offers you a simple guide of what to serve on your plate for each meal. Are food tasty, accessible and with those who you are familiar.

Always keep in mind the food groups that you should include, which are: fruits, vegetables, protein, whole grains, and healthy fats.

Healthy eating plate

1. Fruits and vegetables | 1/2 of plate

Photo: Shutterstock

Place a variety of fruits and vegetables in the middle of the plate. Harvard notes that potatoes or potatoes are not recommended for its negative effect on blood sugar.

Try to incorporate color and variety, and remember potatoes (potatoes).

Eating fruits and vegetables not only reduces the risk of obesity but also cardiovascular disease, cancer and type 2 diabetes, according to the World Health Organization.

Adults should eat 1½ to 2 cups of fruit and 2 to 3 cups of vegetables a day.

2. Whole grains | ¼ plate:

whole wheat bread
Photo: Shutterstock

Whole grains like whole wheat, barley, wheat grains, quinoa, oats, Integral rice And foods made with these ingredients offer a package of health benefits. They give you energy, they are complex carbohydrates, a source of fiber, provide B vitamins, iron, copper, zinc, magnesium, antioxidants and phytochemicals.

They keep a constant blood sugar level instead of causing sharp spikes. Fiber helps lower cholesterol and move waste through the digestive tract. It can also help prevent the formation of small blood clots that can trigger heart attacks or strokes.

3. Protein | ¼ plate

Eggs
Photo: Pexels

Harvard recommends healthy protein sources to fish, chicken, legumes (beans / legumes / beans), and walnuts. Recommend limit red meat and avoid processed meats like bacon and cold cuts.

Protein is found throughout the body – in muscles, bones, skin, hair, and just about any tissue. According to Medical News Today, protein plays a role in many bodily processes, including: blood clotting, fluid balance, immune system responses, vision, hormones, and enzymes.

4. Healthy fats

olive oil
Photo: Shutterstock

Opt for good fats, which are unsaturated. The Harvard Nutrition Source explains that they are considered beneficial fats because they can improve blood cholesterol levels, relieve inflammation, stabilize heart rate and perform a number of health-promoting functions.

Good fats are found predominantly in plant-based foods, such as vegetable oils (like the oil of olive and avocado), Nuts and seeds.

Avoid partially hydrogenated oils, which contain unhealthy trans fats.

Drinks

Photo: Rawpixel. com / PxHere

Opt for unsweetened water, coffee, or tea. Avoid sugary drinks (sweetened with added sugar) such as sodas, fruit punches, sports and energy drinks. It is recommended limit milk and dairy products to one or two servings a day, and juice to a small glass a day.

In addition to favoring weight gain, the routine consumption of drinks with a lot of sugar can increase the risk of type 2 diabetes, heart diseases and other chronic diseases.

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What other names is sugar hiding in packaged food products | The State

Added or added sugars are those sugars or caloric sweeteners added to food or beverages during its processing or preparation; like when you add sugar to your coffee or those that are incorporated into breakfast cereals, cakes, cookies, sweets and soft drinks.

There is no need or benefit to eating added sugar, provide additional calories and zero nutrients to food. So according to the Harvard School of Public Health, it is best to avoid products that have a lot of added sugar, even skip foods that list “sugar” as the first or second ingredient.

Don’t be fooled, to avoid putting sugar as the first ingredient, some ingredient lists mask the amount of sugar in a product. They can use different forms of sugar with a different name, and list each one individually on the nutrient label.

Added sugars can include natural sugars as well as others Caloric sweeteners that are manufactured chemically. Although some sugars may seem healthy, such as agave nectar, honey, maple syrup, coconut sugar, or date sugar have a similar effect on the body as other added sugars.

Other names for sugar you can see on food labels:

  • Brown sugar
  • Sugar or malt syrup
  • Sugar cane
  • Agave nectar
  • Evaporated cane juice
  • Honey
  • Molasses
  • Maple syrup
  • Glucose
  • Corn sweetener
  • Corn syrup
  • High fructose corn syrup
  • Cane crystals
  • Fruit juice concentrates
  • Invert sugar
  • Sugar molecules that end in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose).

Sugars on the label

Total sugars include both added sugars and natural sugars per serving. This includes the natural sugar in milk products (lactose) and fruit (fructose).

If the product does not have fruit or dairy in the ingredients, all the sugars in the food come from added sugars.

When reading nutritional labels consider that 4 grams of added sugar equals 1 teaspoon of sugar.

To find out how many calories from sugar a product gives you for each serving, consider that each gram of sugar has 4 calories. So if a product has 35g of sugar, that equals 140 calories from sugar.

How much added sugar a day is too much?

The American Heart Association (AHA) recommends limiting added sugar to 9 teaspoons (36 grams) per day for most mens and 6 teaspoons (25 grams) per day for most women and children over 2 years.

With a single soft drink you can reach the daily intake limit. A 12-ounce can Coca-Cola has 39 grams of added sugars.

Foods that contain a large amount of added sugar

Sugary drinks such as soft drinks, juices, sports and energy drinks; baked goods, candy, cereals, dairy products, and desserts.

Limiting the consumption of added sugar is beneficial for your weight and health. Consuming too much added sugar leads to overweight and obesity, which are risk factors for diabetes; also can raise blood pressure and increase inflammation chronicle, which lead to heart diseases.

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What signs indicate you need omega-3 | The State

He Omega 3 it is an essential fatty acid that the body cannot produce from scratch, you need to get these fats from food.

Why is omega-3 important?

The Harvard School of Public Health (HSPH) explains that omega-3 fats are an integral part of cell membranes throughout the body. They participate in the production of hormones that regulate blood clotting, the contraction and relaxation of artery walls, and inflammation. They also bind to cell receptors that regulate genetic function.

Signs that you may be lacking omega-3s

1. You have dry skin or hair

Omega-3 fats help hair and skin retain humidity; protect the skin from irritation and seek a healthy hair.

The consumption of omega-3s help the skin to remain flexible, hydrated and in balance. A deficiency of essential fatty acids, can cause rough, flaky skin and dermatitis. Changes in hair texture and density can also indicate a low omega-3 level.

2. Dry eyes

Omega-3 fats play an important role in eye health. Some studies find a relationship between a low intake of omega-3s and the risk of dry eye disease.

The NIH Office of Dietary Supplements notes that researchers hypothesize that omega-3s, particularly EPA and DHA, might reduce the risk of dry eye disease and alleviate its symptoms.

3. You are anxious or depressed

Omega-3s can easily travel through the brain’s cell membrane and interact with mood-related molecules within the brain. Harvard Health Publishing notes the anti-inflammatory actions of these fatty acids they can help relieve depression.

Some studies show a correlation between a low level of omega-3 and a higher incidence of depression.

4. You have joint pain

Eating Well notes that low omega-3 intake (and low fat intake in general) can result in a loss of flexibility and increased joint pain, since fat is responsible for maintaining the structural integrity of our cells.

Due to their anti-inflammatory effects, omega-3s may reduce some of the symptoms of rheumatoid arthritis Some scientists point out the NIH.

5. Your pressure is higher than normal

The HSPH explains that omega-3 fats appear to help the heart beat at a steady rate and not drift into a dangerous or potentially fatal erratic rate. As well reduce blood pressure and heart rate.

Dietitian Victoria Seaver says on EatingWell that an increase in blood pressure could be a sign that you are not getting enough omega-3 fats in your diet.

Healthline notes that there is no standard test to diagnose an omega-3 deficiency. Omega-3 levels can be tested by evaluating the composition of fat in the blood.

The biggest source of omega-3s is fish

There are three main omega-3s:

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that come mainly from fatty fish such as salmon, sardines, trout, mackerel and tuna.

Alpha-linolenic acid (TO) Foods such as chia seeds, flaxseed, walnuts, as well as linseed (linseed), soybean and canola oils, offer fatty acids.

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What happens to your body if you eat too many vitamin gummies | The State

Gummies are attractive to children and they can consume more than the recommended doses.

Photo:
Arminas Raudys / Pexels

There are different different types of vitamins, one of them is chewy gummies. They have different flavors, shapes and are easy to drink. In addition to nutrients, they have another advantage, due to their sweet taste and texture, are more attractive to children and are also an option for adults who do not like or have difficulty swallowing pills.

Between the gummies ingredients with vitamins can be found in addition to jelly and different forms of sugar, acacia gum, Bee wax, starch, Water, vegetable oils, as well as flavorings and added colorants.

However, gummies may be more desirable than pills, capsules, syrups or emulsions, eat too much can have negative effects.

1. Toxicity

Apparently sweets it is very easy for children to want to consume more than the recommended dose. Consuming excess gummies can result in vitamin toxicity and harm your health.

While soluble vitamins such as Vitamin C, if the body receives more than it needs, they are discharged in the urine and usually do not pose a danger in healthy people. But consume more than the recommended amounts fat-soluble vitamins like A, D, E and K, It could be dangerous because they are stored in the body and these levels can accumulate.

The vitamin A toxicity, also known as hypervitaminosis A, leads to an increase in intracranial pressure, dizziness, nausea, headaches, skin irritation, joint and bone pain, coma and even death in extreme cases, as noted by the NIH Office of Dietary Supplements.

The recommended daily intake for women is 700 micrograms and for men 900 mcg. A single gummy can have 480 mcg (1600 IU).

2. Excess added sugar

Consuming a lot of added sugar favors not only the obesity and tooth decay, also the inflammation and heart disease.

Gummies contain different types of added sugars and have 2 to 3 grams of sugar. A single gummy may not be a large sum of sugar, but if you consume too much, you could easily reach the recommended daily limit.

The American Heart Association (AHA) suggests an added sugar limit of no more than 100 calories per day (approximately 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (approximately 9 teaspoons or 36 grams of sugar) for most mens.

The children from 2 to 18 years old should consume less than 25 grams or 6 teaspoons of added sugar daily for a healthy heart.

3. You can acquire less nutrients than you think

Vitamin gummies usually have less vitamins than other presentations like tablets. In addition to this, it is possible that do not contain the amounts indicated of vitamins or minerals that appear on the label, as a study conducted by Consumer Lab shows.

4. You can affect your digestive system

Consuming high concentrations of certain vitamins such as vitamin C can cause diarrhea, nausea and stomach cramps.

Sugar alcohols can affect you too. Some manufacturers of vitamin gummies may add sugar alcohols to decrease the amount of added sugars, and can even be displayed as sugar-free.

Mayo Clinic notes that excessive consumption of sugar alcohols can have a laxative effect, and cause bloating, intestinal gas, and diarrhea.

Gummies can be an option for those who want to make sure they get all the nutrients that would not otherwise be consumed in the minimum recommended amounts. Although most of the people who eat a balanced diet they do not need to take multivitamins.

Food contains vitamins, minerals, dietary fibers and other substances beneficial to health.

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