subject: Krill may sound like it belongs in fad diets, but it is the real deal [print this page] Krill may sound like it belongs in fad diets, but it is the real deal
The good nutrition of essential fatty acids can get rather complex when you learn about the ideal ratio of omega-6 to omega-3 and the ways in which it is so easy to get ourselves out of balance. Generally, people ingest too many omega-6 fatty acids when they think they are eating right, because these fats are easily and mindlessly incorporated into unhealthy and healthy meals. A simple guideline to follow in order to correct this and get the most out of essential fatty acids is to consciously add more omega-3 to healthy diets.The payoffs of making an effort to learn how to eat healthy with omega-3s, specifically EPA and DHA, are far-reaching. A wide scope of research on these two omega-3 fatty acids tells us everything we need to know in order to start making healthy eating choices that improve our lives as a whole.In the first research study we reference, people with mild Alzheimer's were given EPA/DHA supplements. After 6 months of this treatment, their scores on cognitive tests improved. We also know that an EPA/DHA treatment can reduce depression. Conversely, people with low levels of DHA in their brains are more prone to depression, schizophrenia, and bipolar disorder. Attention-deficit/hyperactivity disorder is associated with low levels of EPA and DHA and high levels of omega-6 fats in the blood. All of these health concerns relate to the brain, an all-important organ in everyone's bodies.Another study looked at the effects of omega-3s on body composition. Healthy weight loss and effective muscle increase are the goals of body re-composition systems, and EPA/DHA supplements just might be the best addition to diet food to reach these goals. To show why, men and women who were overweight took 6g of tuna oil a day, which meant about 1.9g of omega-3s. After 12 weeks of combining this healthy eating plan with moderate exercise, they lost clinically significant amounts of body fat. Even people who are at their ideal weights can get some extra help. When healthy women and men replaced 6g of dietary fat with 6g of fish oil a day, lipid oxidation increased and they shed even more fat. Healthy weight loss happens because EPA and DHA, most likely, are the catalysts of advantageous anti-inflammatory processes and are preferentially incorporated into cell membranes. Either way, the fats are being used in ways other than storage, which is the goal of learning how to eat healthy in order to improve body composition.People with rheumatoid arthritis can find some relief from debilitating symptoms by using omega-3 diet food as treatment. Two recent meta-analyses showed that EPA/DHA supplementation lessened pain intensity, decreased morning stiffness, limited the number of affected joints, improved physical performance, and reduced the amount of necessary pain medication.Essential omega-3 fatty acids can be found in healthy diets that include plant oils (chia, pumpkin, hemp, flax), but these are alphalinoleic acids. The fatty acids we are focusing on as the origin of multiple health benefits, EPA and DHA, are linoleic acids and come from the sea (fish, algae, shellfish). While any nutrient under the umbrella category of omega-3 fat is good nutrition, EPA and DHA are the ones every person should focus on obtaining. Rather than turning to the sea for every ingredient in healthy meals, people usually turn to a supplement of fish oil. But, times are changing, and research has identified a new marine source of omega-3s that is even more effective and beneficial than fish oil.This source is a tiny shrimp-like crustacean called krill. Their habitat is the frigid Antarctic Ocean. The high levels of EPA and DHA in their cell membranes helps them survive in their environment. This feature, coupled with a lack of toxic build-up, makes krill a safe alternative to fish. Another unique feature of krill is that its EPA and DHA are in the phospholipid form, instead of triglyceride, which means more efficient intake by cells. These phospholipids include extra components that also provide benefits above and beyond fish when they are ingested. Choline is an important nutrient for brain development and astaxanthin is an antioxidant that protects cells from damage and boosts immune function. Are you wondering how krill oil can actually help you and if it's worth it to start a supplement regimen? For a few examples, if you suffer from PMS, deal with inflammation in your body, or want a healthier heart, then you should be taking krill oil. A research study took 70 women who were diagnosed with PMS and treated them with 2g of either fish oil or krill oil. Both supplied 600mg of EPA and DHA, but remember that krill oil has a bonus: naturally occurring phospholipids. Krill outperformed fish oil in lessening joint pain, irritability, depression, stress, and bloating. Also, the participants who received krill oil did not need as much analgesic pain medication as the fish oil group.Inflammation in the body manifests in conditions like heart disease and arthritis. People familiar with inflammatory diseases know that CRP is a systemic marker of inflammation. A recent study involving high CRP levels coexisting with either rheumatoid arthritis, osteoarthritis, or heart disease concluded that krill oil swiftly lowers CRP levels. In fact, after 1 week, they were reduced 19%. After 30 days of treatment, levels were reduced by 30%.This next study is all about heart health. People with elevated blood LDL cholesterol and triglycerides, which are common risk factors for heart disease, were given one of the following treatments: 1-1.5g/day or 2-3g/day of krill oil (based on individuals' BMIs), 3g of fish oil, or a placebo. The lowest dose of krill oil lowered LDL cholesterol and raised healthy HDL cholesterol. 2g/day added the effect of lowered triglycerides. The fish oil did lower cholesterol, but it was a smaller change than what the krill oil produced, and it did not help out triglyceride levels.The bottom line on eating right with omega-3 fats is that you should choose EPA and DHA from marine sources. Krill oil will give you the daily dose needed to complete a proper ratio of omega-6 to omega-3 fats, plus additional health benefits. Check out EFA Icon from Prograde if you're ready for a healthier life.
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