Top 6 Foods for #Energy That Will Keep You Full and Supercharged All #Winter

During winter months, it's important to fuel our bodies with the right foods to keep us feeling full and energized. High energy foods are those that are low in glycemic index carbohydrates and contain a combination of healthy fats and proteins, which help manage blood sugar levels. 

What is Thermic Effect of Food?

The thermic effect of food (TEF) is the amount of energy required by the body to digest, absorb, and process the nutrients in food. It is also known as the "diet-induced thermogenesis" and typically accounts for about 10% of total energy expenditure. This energy expenditure is required to break down the food and turn it into a form that can be used by the body. The thermic effect of food is higher for protein compared to carbohydrates or fats.

The Impact of the Thermic Effect of Food on Winter Weight Management

During the winter, the body may use more energy to maintain its internal temperature due to the colder external environment. This can lead to an increase in overall energy expenditure, which can make it more difficult for some people to maintain or lose weight. 

This is because, in addition to the energy required for daily activities and physical activity, the body must also use energy to stay warm. As a result, people may need to increase their caloric intake during the winter to compensate for the additional energy expenditure. 

On the other hand, the thermic effect of food can help the body to burn more calories and maintain a healthy weight, which can be beneficial during the winter.

What are the Top 6 Energy Foods?

There are a variety of foods that can provide the energy needed to power through the winter months. You can include these foods in your diet to stay satiated and refreshed throughout the day.

Here are six food options that can help keep you feeling full and energized:

1) Nuts and seeds: Nuts and seeds, such as whole natural almonds, flax seeds, peanuts, and pumpkin seeds, are a great source of healthy fats, minerals, and fiber. They can help keep energy levels steady throughout the day and can also be a satisfying snack option.

Nuts and seeds are a great source of healthy fats, protein, and fiber. They also contain a variety of vitamins and minerals that can help improve energy levels. Additionally, their beneficial fat content can help keep you feeling full for longer periods of time. 

Legumes: Legumes, such as lentils, black beans, and chickpeas, are a great source of protein, fiber, and complex carbohydrates. They are also high in a variety of vitamins and minerals, making them a great option for maintaining energy levels. Try a lentil soup with added vegetables or a smoothie with spinach, berries, Greek yogurt, and chia seeds.

RELATED POST: How to Cook Beans or Legumes

2) Sprouts: Sprouts are an excellent source of energy as they contain complex carbohydrates and protein. Germinated sprouts are even more nutrient-dense and can help keep you feeling full for longer periods of time. Additionally, sprouts are loaded with vitamins and minerals that can enhance overall health.

3) Yogurt: Yogurt is a great source of healthy fats, calcium, and probiotics, which can help improve digestion and gut health. However, it's important to check the nutrition label before purchasing yogurt, as some can be high in sugar.

RELATED POST: Yogurt Spheres Recipe by Reverse Spherification- Molecular Gastronomy Recipe

4) Bananas: Bananas are a great source of instant energy thanks to their natural sugars, as well as magnesium, fiber, and potassium.

5) Whole grains: Whole grains, such as oats, quinoa, and brown rice, are a great source of complex carbohydrates. These carbohydrates are broken down slowly by the body, providing a steady stream of energy throughout the day. Moreover, whole grains are high in fiber, which can help keep you feeling full for longer periods of time. Try Oats cooked with almond milk and topped with berries, nuts and seeds.

RELATED POST: How to Cook Grains Like Rice and Barley

Quinoa: Quinoa is an incredibly nutrient-dense food that is packed with vitamins, minerals, dietary fiber, carbohydrates, and protein. Its carbohydrates are low on the glycemic index, meaning they are digested slowly, providing a steady boost of energy, and helping to curb unnecessary snacking.

6) Lean proteins: Lean proteins, such as chicken, fish, and tofu, are important for maintaining energy levels because they help repair and build muscle tissue. 

They take longer to digest than carbohydrates, keeping you feeling full for longer periods of time. Try chicken breast with quinoa and roasted vegetables.

It's important to note that everyone's dietary needs are different. Incorporating these high energy foods into your diet can help you feel refreshed and energized throughout the day, while also supporting weight management and overall health. 

Consuming a balanced diet with a variety of nutrient-dense foods will help support overall health and energy levels.

REFERENCES: 

Chapter 3: Calculation of The Energy Content Of Foods – Energy Conversion Factors. (n.d.). Retrieved 1 25, 2023, from Food and Agriculture Organization of the United Nations: http://www.fao.org/docrep/006/Y5022E/y5022e04.htm

Kinabo, J., & Durnin, J. V. (1990). Thermic effect of food in man: Effect of meal composition, and energy content. British Journal of Nutrition, 64(1), 37-44. Retrieved 1 25, 2023, from https://cambridge.org/core/journals/british-journal-of-nutrition/article/thermic-effect-of-food-in-man-effect-of-meal-composition-and-energy-content/f9cc2d6789b57215d7178f346b572242

Poehlman, E. T., & Horton, E. S. (2009). The Impact of Food Intake and Exercise on Energy Expenditure. Nutrition Reviews, 47(5), 129-137. Retrieved 1 25, 2023, from https://academic.oup.com/nutritionreviews/article-abstract/47/5/129/1856605

Reed, G. W., & Hill, J. O. (1996). Measuring the thermic effect of food. The American Journal of Clinical Nutrition, 63(2), 164-169. Retrieved 1 25, 2023, from https://ncbi.nlm.nih.gov/pubmed/8561055

Tai, M. M., Castillo, P., & Pi-Sunyer, F. X. (1991). Meal size and frequency: effect on the thermic effect of food. The American Journal of Clinical Nutrition, 54(5), 783-787. Retrieved 1 25, 20`23, from https://ncbi.nlm.nih.gov/pubmed/1951147

7 Surprising Health Benefits of Hot Drinks You Need to Know About Now!

Hot drinks are a staple in many cultures around the world, and for good reason. Not only do they provide warmth and comfort on cold days, but they also offer a range of health benefits.

1) One of the most well-known benefits of hot drinks is their ability to soothe and warm the body. Whether you're sipping on a steaming mug of tea on a cold winter's day or enjoying a hot cup of cocoa after a long day at work, the warmth of a hot drink can help to relax tense muscles and ease feelings of stress and anxiety. 

This is especially true for drinks that contain ingredients like ginger, turmeric, and cinnamon, which are known for their warming and soothing properties.

2) In addition to their physical effects, hot drinks can also have a relaxing and calming effect on the mind. The ritual of preparing and enjoying a hot drink can be a meditative and soothing experience, helping to reduce feelings of stress and promote relaxation. This is particularly true for beverages like tea, which has long been used in traditional medicine for its calming effects on the mind and body.

3) But the benefits of hot drinks don't stop there. Many hot beverages also have a range of health benefits, making them an excellent choice for those looking to improve their overall wellness. 

For example, green tea is packed with antioxidants and has been shown to have a number of health benefits, including reducing the risk of heart disease and certain types of cancer. 

Similarly, chamomile tea has been traditionally used as a natural remedy for insomnia and anxiety and has been shown to have a calming effect on the body and mind.

RELATED POST: Ultimate List of Hot Beverages: 50 Most Delicious and Healthy Hot Drinks Recipes

Other hot drinks that are known for their health benefits include:

4) Turmeric latte- Turmeric is a spice that has long been used in traditional medicine for its anti-inflammatory and antioxidant properties. When added to a latte, it can help to reduce inflammation in the body and may have a number of other health benefits.

5) Ginger tea- Ginger is another spice with a long history of use in traditional medicine. It has been shown to have a number of health benefits, including reducing inflammation, easing nausea, and improving digestion.

6) Hot water with lemon- This simple hot drink is a great choice for those looking to boost their immune system. Lemon is high in vitamin C, which can help to strengthen the immune system and protect against illness.

7) Mulled wine- While not exactly a "health drink," mulled wine does have some benefits. It contains antioxidants from the red wine, and the spices used in the recipe (such as cinnamon and cloves) have been shown to have a number of health benefits.

Hot drinks offer a range of benefits, including soothing and warming the body, promoting relaxation, and providing a range of health benefits. Whether you're looking for a comforting mug of cocoa on a cold day or a healthy and invigorating ginger tea, there is a hot drink out there for everyone. 

So next time you're in need of some warmth and comfort, consider reaching for a hot drink – your body (and mind) will thank you.

What is Bergamot Best Used For?

Bergamot is a type of citrus fruit that is native to Italy. Bergamot is a versatile fruit that is used in a variety of applications due to its pleasant scent and potential health benefits.

Bergamot best used for are:

1) It is most commonly used to flavor Earl Grey tea, which is a type of black tea that is flavored with bergamot oil. 

2) The fruit itself is not typically eaten raw due to its sour taste, but it is commonly used to make marmalade, preserves, and liqueur.

3) In addition to its use in food and beverages, bergamot is also used in various other applications due to its pleasant scent and potential health benefits. 

Bergamot oil is often used in aromatherapy and is believed to have antidepressant, antispasmodic, and sedative properties. It is also believed to help reduce stress and promote relaxation.

4) Said to relieve stress, anxiety, and depression, and contribute to a calm sleep.

5) Bergamot oil is also commonly used in perfumes and colognes, as well as in products such as soap and candles. The oil is extracted from the peel of the bergamot fruit using a process called cold pressing.

6) Bergamot has also been used traditionally in folk medicine to treat a variety of ailments. It has been used to help alleviate respiratory problems, such as bronchitis and asthma, and to help reduce fever. It has also been used to treat digestive problems, such as indigestion and bloating. 

7) Some people also use bergamot oil topically to help treat skin conditions, such as acne and eczema. It is used in Europe to treat infections of the skin, respiratory tract, and urinary tract.

8) There is some scientific evidence to support the use of bergamot for some of these purposes. For example, a study published in the Journal of Ethnopharmacology found that bergamot oil was effective at reducing anxiety and depression. Another study published in the Journal of Clinical 

Psychopharmacology found that bergamot oil was effective at reducing anxiety and improving mood in humans.

9) Bergamot oil is also believed to have antibacterial and antiviral properties. It has been used to help treat infections and boost the immune system. A study published in the Journal of Agricultural and Food Chemistry found that bergamot oil was effective at killing a variety of bacteria, including E. coli and Staphylococcus aureus. 

10) Another study published in the Journal of Ethnopharmacology found that bergamot oil was effective at inhibiting the growth of the herpes simplex virus.

RELATED POST: What are the 20 Immunity-Boosting Foods for Adults and Children?

What are the side effects of bergamot?

Bergamot is generally considered to be safe when consumed in small amounts, such as when it is used to flavor Earl Grey tea. However, there are some potential side effects that you should be aware of.

1) One potential side effect of bergamot is photosensitivity. Bergamot oil contains a chemical called bergapten, which can make the skin more sensitive to the sun. If you use bergamot oil topically or consume large amounts of bergamot, you may be more likely to develop sunburn or other skin irritation when exposed to sunlight. It is recommended to avoid exposing your skin to the sun after using bergamot oil or products containing bergamot oil, or to use protective clothing and sunscreen.

2) Bergamot oil may also cause allergic reactions in some people. Some people may develop an allergic reaction to bergamot oil due to the presence of certain compounds in the oil, such as limonene and linalyl acetate. 

Symptoms of an allergic reaction to bergamot oil may include redness, itching, swelling, and difficulty breathing. If you experience any of these symptoms after using bergamot oil or products containing bergamot oil, you should stop using the product and seek medical attention if necessary.

3) In rare cases, bergamot oil may also cause toxicity. Bergamot oil contains a chemical called furanocoumarin, which can be toxic if ingested in large amounts. Symptoms of bergamot oil toxicity may include nausea, vomiting, diarrhea, and tremors. If you consume large amounts of bergamot oil, you should seek medical attention immediately.

4) It is important to note that bergamot oil should not be used by pregnant or breastfeeding women, as there is not enough information available about its safety in these populations. In addition, bergamot oil should not be used on broken or damaged skin.

Bergamot is generally considered to be safe when consumed in small amounts. It is important to use caution when using bergamot oil or products containing bergamot oil, and to seek medical attention if necessary.

RELATED POST: 3 Yummy Ways to Prepare Beetroot Juice Fast and Easy

What does bergamot smell like?

Bergamot has a citrusy, sweet, and slightly floral scent. It is often described as having a bright and refreshing aroma that is reminiscent of a combination of lemon and orange. 

The scent of bergamot is often used in perfumes, colognes, and other fragranced products due to its pleasant and uplifting aroma. Bergamot oil is also commonly used in aromatherapy due to its calming and stress-relieving effects.

REFERENCES:

Ann Sullivan. 2016. The Brilliance of Bergamot Essential Oil: Benefits, properties, applications, studies & recipes. CDI Publications. LLC ASIN:B01LZVXK7T

Board, Niir. 2011. Oil of Bergamot, The Complete Technology Book of Essential Oils (Aromatic Chemicals). SBN 978-81-7833-066-2

David W. Group.2018. Encyclopedia of Mind Enhancing Foods, Drugs and Nutritional Substances. McFarland. ASIN ‏: ‎B00TKUJ8T0

Girard J, Unkovic J, Delahayes J, Lafille C. 1979. Phototoxicity of Bergamot oil. Comparison between humans and guinea pigs. Dermatologica (in French). 158 (4): 229–43. doi:10.1159/000250763. PMID 428611.

Mannucci, C.; Navarra, M.; Calapai, F.; Squeri, R.; Gangemi, S.; Calapai, G. 2017. Clinical pharmacology of Citrus bergamia: A systematic review. Phytotherapy Research. 31 (1): 27–39. doi:10.1002/ptr.5734. PMID 27747942. S2CID 12136775

Navarra M, Mannucci C, Delbò M, Calapai G. 2015. Citrus bergamia essential oil: from basic research to clinical application. Frontiers in Pharmacology. 6: 36. doi:10.3389/fphar.2015.00036. PMC 4345801. PMID 25784877

What Does Alginate Do to Your Body?

What is Alginate Made Of?

Alginate is a polysaccharide that is extracted from brown seaweed. It is composed of repeating units of two monosaccharides: beta-D-mannuronic acid and alpha-L-guluronic acid. These monosaccharides are joined together through glycosidic bonds to form long chains of polysaccharide.

The ratio of mannuronic acid to guluronic acid in alginate determines its physical properties. Alginates with a high proportion of mannuronic acid are more flexible and have a lower melting point, while alginates with a high proportion of guluronic acid are more rigid and have a higher melting point.

One of the unique properties of alginate is its ability to form gels in the presence of divalent cations such as calcium ions. 

When alginate is dissolved in water, the individual chains of polysaccharide can move freely. However, when calcium ions are added, they bind to the negative charges on the mannuronic acid and guluronic acid residues, causing the alginate chains to crosslink and form a three-dimensional network. This network traps water within its structure, resulting in the formation of a gel.

The strength of the alginate gel depends on the concentration of alginate and the concentration of calcium ions. Higher concentrations of alginate and calcium ions result in a stronger gel. The gelation process is reversible, and the gel can be melted by increasing the temperature or decreasing the concentration of calcium ions.

Alginate is a versatile and biocompatible polymer with a wide range of applications. Its ability to form gels in the presence of divalent cations and its reversibility make it particularly useful in a variety of industries.

What is Alginate Also Known As?

Alginate is also known by a number of other names, including algin, alginic acid, and alginic acid sodium salt. The term "alginate" is often used to refer specifically to the sodium salt form of alginic acid, which is the form that is most used in industry.

What is an Alginate Used For?

1) Alginate is a polysaccharide that has a variety of uses in different industries. In the food industry, it is used as a thickening agent and as a stabilizer in products such as ice cream and yogurt.

It is used to stabilize mousses, create gels and thickened sauces, and to make low-fat or fat-free versions of dairy products. It is widely used in the food industry and can be found in a variety of products including mayonnaise, salad dressings, and bakery products.

2) In molecular gastronomy is commonly used to create edible gels and foams. Alginate is usually included in molecular gastronomy kits to create "spherification," a technique in which a liquid is coated with a thin layer of alginate and then mixed with a calcium salt to create a semi-solid, gel-like sphere.

Photo Credit: Molecule-R–Molecular-Gastronomy-Starter-Kit

Alginate is also used to create delicious "air caviar". These are tiny spheres of flavored liquid suspended in a solid shell made from alginate. Ideal for making melon, honey caviar, any kinds of fruit juice caviar, Cointreau caviar, dessert caviar or spirit caviar, it also makes a great addition to desserts and drinks such as frozen yogurt, ice cream, Taiwanese snow ice, shaved ice, cocktails, and even your favorite salads. When making tasty caviars, I highly recommend this tool, Gimify Caviar Maker Box.

3) In the pharmaceutical industry, it is used as a drug delivery system and as a matrix for tissue engineering. 

4) In industrial sector, it is used as a sizing agent in textiles and as a printing thickener. 

5) Alginate has also been studied for its potential use in environmental applications, such as removing heavy metals from water and capturing oil spills. It has also been used as a natural alternative to synthetic polymers in the production of biodegradable plastics.

What Does Alginate Do to Your Body?

In the body, alginate is not digested and passes through the gastrointestinal tract unchanged.

1) One of the main uses of alginate in the pharmaceutical industry is as a drug delivery system. Alginate can be formulated into various drug delivery systems such as capsules, tablets, and gels. When taken orally, alginate forms a gel in the presence of divalent cations such as calcium ions, which can help to protect the drug from degradation in the stomach and to release the drug in a controlled manner in the intestine.

2) In addition to its use as a drug delivery system, alginate has also been studied for its potential use in the treatment of a variety of gastrointestinal disorders. 

3) ALGINATE has been shown to be effective at reducing acid reflux and at promoting the healing of ulcers in the esophagus and stomach. 

4) It has also been shown to be effective at reducing the symptoms of irritable bowel syndrome and at reducing the severity of diarrhea.

5) Alginate has also been studied for its potential use in the treatment of obesity. It has been shown to reduce food intake and to increase feelings of fullness in humans. In animal studies, alginate has been shown to reduce body weight and to improve the metabolic profile.

6) In addition to its potential therapeutic uses, alginate has also been shown to have several other potential health benefits. It has been shown to have antioxidant and anti-inflammatory properties, and it has been shown to have a prebiotic effect, promoting the growth of beneficial bacteria in the intestine.

Alginate appears to have several potential health benefits, particularly in the treatment of gastrointestinal disorders and in the management of obesity. Further research is needed to fully understand the mechanisms behind these effects and to determine the optimal doses and formulations of alginate for therapeutic use.

REFERENCES:

Amos Nussinovitch (Author), Madoka Hirashima (Author). 2013. Cooking Innovations: Using Hydrocolloids for Thickening, Gelling, and Emulsification, 1st Edition. CRC Press. ASIN: B00OD4ENAW

G O Phillips (Editor), P A Williams (Editor). 2020. Handbook of Hydrocolloids (Woodhead Publishing Series in Food Science, Technology and Nutrition), 3rd Edition. Woodhead Publishing. ISBN-10:0128201045. ISBN-13:978-0128201046

Stubbe, Birgit; Mignon, Arn; Declercq, Heidi; Vlierberghe, Sandra Van; Dubruel, Peter. 2019. Development of Gelatin-Alginate Hydrogels for Burn Wound Treatment. Macromolecular Bioscience. 19 (8): 1900123. doi:10.1002/mabi.201900123. ISSN 1616-5195. PMID 31237746. S2CID 195355185.

How to Consume Virgin Coconut Oil Orally? Try Coconut Oil Smoothie Keto

Can you eat raw virgin coconut oil?

YES. The basic rule of raw foods is that foods are unprocessed and uncooked to retain highest nutritional value and benefit to the body. 

With regard to virgin coconut oil, during extraction of the coconut oil, the temperature cannot go above 40 C / 104 F. If it does, the oil cannot be classified as raw.


How to add virgin coconut oil to diet?

You can use it for cooking your favorite dish. Virgin coconut oil is perfect for cooking because almost 90% of its fatty acids are saturated, making it extremely stable at high temperatures.

Virgin coconut oil can be substituted for other oil or butter in a 1:1 ratio in most recipes.

You can add virgin coconut oil to coffee or tea.


Can you swallow virgin coconut oil?

Drink virgin coconut oil. It is nutty delicious. Just consume it by the spoonful (in moderation; a tablespoon is just all the fat you should drink in a day). Just do not waste it by using it as a mouthwash to whiten your teeth. 


How do you take virgin coconut oil?

Start slowly to avoid the unsettled stomach and loose stools that may occur with high intake. 

Consume 1 teaspoon per day, gradually increasing to 1 tablespoon per day over 1–2 weeks. 

Consuming 1- 2 tablespoons per day is enough to achieve health benefits, but it is best to work up to this amount gradually.

VIRGIN COCONUT OIL SMOOTHIE KETO RECIPE

This coconut oil smoothie keto was concocted to boost immunity.

Make an emulsion. It will be quite helpful in making the virgin coconut oil more miscible with water and easier to digest. For this, we use non-GMO lecithin to bind the ingredients together. 

Lecithin from non-GMO soy or sunflower seed is rich in inositol and choline, which are elements that nourish the brain and overall cell function. It is also extremely bioavailable in pasture-raised egg yolks.


INGREDIENTS:

1-tablespoon wildflower raw honey (optional)

1–2 tablespoons high quality virgin coconut oil

1–2 teaspoons sunflower seed lecithin powder. If working with granulated lecithin, always use a bit more (in this coconut oil smoothie, it would be about 1 tablespoon).


PREPARATION PROCEDURE:

1) Use ¼-cup hot water.

2) Blend on high for 30 seconds, or until the mix is emulsified or fully blended.


When should I drink VCO?

In general, either virgin coconut oil smoothie may be taken anytime of the day, as a single dose or divided doses spread throughout the whole day. If specific concern is weight loss, take it before meals. If problem is constipation, take it after dinner.


RELATED POST: Ultimate List of Foods to Boost Immunity Quickly

VIRGIN COCONUT OIL FREQUENTLY ASKED QUESTIONS (FAQs)

Which virgin coconut oil is best? 

Viva Naturals Organic Extra Virgin Coconut Oil, 16 Ounce
The Viva Naturals is made of only the finest organic coconut fruits, harvested by hand from the ecologically sustainable plantations in the Philippines, and undergoes a procedure that does not include anything artificial. 

The coconut fruits are harvested at their peak freshness before these are extracted into the purest possible form of virgin coconut oil.

Nutiva Organic, Unrefined, Virgin Coconut Oil, 78 Fl Oz
Nutiva virgin coconut oil has almost the same composition of medium-chain triglycerides in a vegan, non-GMO formulation. The United States Department of Agriculture (USDA) certified it as organic so you will feel more at ease whenever you consume a teaspoonful of this virgin coconut oil.

Nature's Way Organic Extra Virgin Coconut Oil, Pure & Unrefined, Cold-Pressed, USDA Organic, Non-GMO, 32 Ounce
You can have peace of mind knowing Nature’s Way is pure and contains no gluten or hexane. It does not contain GMO ingredients as well. It is a good product to maintain your healthy hair and skin while also giving it the chance to boost your immune system.

How do you know if coconut oil is virgin?

Unrefined coconut oil is normally considered virgin and it have a light delicious coconut taste and aroma that will vary from brand to brand. 

This “virginity” mostly depends on the freshness of the coconut used and type of processing it was subjected to.


What is the difference between virgin coconut oil and regular coconut oil?

Coconut oil comes in two forms: refined and unrefined, or virgin.

The instant differences between Virgin and Refined Coconut Oil are the taste and aroma.

Another difference between virgin coconut oil and refined coconut oil is that virgin coconut oil is unrefined.  

Virgin coconut oil is usually produced using cold pressed method. It is extracted using a single press method from fresh coconut meat that is grated and dried for a couple of hours at a temperature lower than 40 degrees Celsius.

On the other hand, refined coconut oil comes from dried coconut meat. The oil is taken out under high heat (often steam) and then goes through a bleaching (natural earthen bleaching clay) and deodorizing process. 

Refined coconut oil does not smell like coconut -- it has a neutral odor and flavor.


Is virgin coconut oil anti inflammatory?

Interestingly, virgin coconut oil has been shown to have anti-inflammatory benefits.

It has antimicrobial effects on Clostridium difficile. The medium-chain fatty acids in coconut oil have an antimicrobial effect on different fungal diseases that can occur in the body.

In one research study, scientist applied virgin coconut oil to the inflamed ears of rats. Not only was virgin coconut oil found to have an anti-inflammatory effect, but it relieved pain as well.


RELATED COCONUT RECIPES:

Jamie Oliver's Paleo- Grain Free COCONUT BREAD Recipe (Original Gluten-Free Sandwich Bread)

How to Make Jasmine Rice Pudding- Quick Recipe for Jasmine Rice Pudding without Coconut Milk

How to Make Homemade Coconut Mayonnaise - Healthy Coconut Recipes

VIRGIN COCONUT OIL BENEFITS

Organic virgin coconut oil has many health benefits, however be sure to consume organic, unrefined virgin coconut oil.

For many years, we have been fooled to believe that virgin coconut oil is completely bad for the body.

Virgin coconut oil is made up of almost 90% saturated fats.  Saturated fats called medium chain triglycerides (MCTs) that are not as all other saturated fats (such as long-chain triglycerides (TCL)) found in most foods.

Actually, MCTs are metabolized differently. They are more rapidly degraded and absorbed by the body, providing a quick energy source and less likely to be stored as fat in your belly. Medium chain triglycerides are therefore extremely beneficial for your health and metabolism.

There is increasing evidence that virgin coconut oil offers some health benefits, both internally and externally. Here are some of the benefits based on several research studies. 

Remember some of the experiments are done on rats, so you are lucky if are a rat. This is not a cure-all product. It may work for others but will not effective on your condition. 

1) Virgin coconut oil can help with weight loss. It can aid with weight loss, especially with doses of unrefined coconut oil. It also acts as an appetite suppressant. 

Capric acid in virgin coconut oil helps boost thyroid performance, which in turn reduces a body's resting heart rate and aids in burning fat for an increased energy boost.

The fat in coconut oil raises our metabolism of fat and stabilizes our weight. 

A tablespoon of oil can quell cravings for sweets in the afternoon.

2) Helps stop heart disease and high blood pressure. The fatty acids in virgin coconut oil can encourage your body to burn fat, and they provide quick energy to your body and brain. They also raise HDL (good) cholesterol in your blood, which may help reduce heart disease risk.

3) Good for lowering blood sugar and minor diabetes. Extra virgin coconut oil can reduce hypoglycemic attacks, hunger pangs and snacking during meals by contributing to stabilizing the glycemic response.

4) Helps fight back against Alzheimer's disease. The medium-chain fatty acid (MCFA) component in virgin coconut oil aids in restoring brain function in Alzheimer patients.

5) Aids in liver health. Virgin coconut oil also guards against any damage to the liver.

6) May reduce seizures. Capric acid in virgin coconut oil acts as a non-competitive AMPA receptor antagonist at therapeutically relevant concentrations, in a voltage- and subunit-dependent manner, and this is sufficient to explain its antiseizure effects.

7) A boost in good cholesterol. It can increase one's level of good cholesterol.

8) Help in quality of life (QOL) among breast cancer patients. Virgin coconut oil consumption during chemotherapy helped improve the functional status and global quality of life (QOL) of breast cancer patients. 

In addition, it reduced the symptoms related to side effects of chemotherapy.

9) Virgin coconut oil boosts energy. Unrefined coconut oil can increase energy and endurance.

10) Aids with digestion. It helps with food digestion by aiding the body take in fat-soluble components like vitamins and magnesium.  

Is coconut oil good for gut bacteria?

Some Youtubers and armchair experts claim that virgin coconut oil has a probiotic effect and strengthens the intestinal flora.

Lauric acid makes up about 50% of the fatty acids in coconut oil. When your body digests Lauric acid, it forms a substance called monolaurin. 

Both Lauric acid and monolaurin can kill harmful pathogens, such as bacteria, viruses, and fungi.

11) Acts as an ointment for wounds and burns. Virgin coconut oil is good for the skin, especially in the treatment of dermatitis, wounds, and burns. 

12) Acts as an anti-aging component. Rich with antioxidants, virgin coconut oil is known to slow the aging process, generally by curbing any undue stress on the liver. This is according to anecdotal testimonies of some beauty bloggers on Youtube.

There is some evidence that virgin coconut oil may help treat dermatitis better than other oils.

One such research study looked at the effects of coconut oil in rats and found faster healing time for wounds. Researchers attributed this to increased collagen components from the coconut oil.

13) May protect your skin, hair, and teeth. Virgin coconut oil has many uses that have nothing to do with eating it or making coconut oil smoothie keto.

Many beauty conscious people use it for cosmetic purposes to improve the health and appearance of their skin and hair.



REFERENCES:

Chang P, Augustin K, Boddum K, Williams S, Sun M, Terschak JA, Hardege JD, Chen PE, Walker MC, Williams RS. 2016. Seizure control by decanoic acid through direct AMPA receptor inhibition. Brain. 139 (Pt 2): 431–443. doi:10.1093/brain/awv325. PMC 4805082. PMID 26608744.

Erica Palmcratz Aziz. 2018. Superfood Boost: Immunity-Building Smoothie Bowls, Green Drinks, Energy Bars, and More!. Skyhorse. ASIN: B075SK3KDC. https://amzn.to/2yhxKUv

John Schott. 2015. Superfood Shakes: How To Go Beyond Smoothies to Craft Whole Food Super Shakes to Enhance Natural Immunity, Strength, and Beauty. Archangel Ink. ASIN: B015YS0CF0. https://amzn.to/2UNgTQO



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Top 11 Fish with High Omega 3 Fatty Acids List (WITH PICTURES)

Omega 3 Fish Oil Benefits: Why Omega 3 is good for us?

Omega-3 fatty acids are one of the "good" types of fat. They help reduce inflammation throughout the body, and some studies have shown benefits for heart health, brain function and diabetes. They may help lower the risk of heart disease, depression, arthritis, and dementia. Your body can't make them. You have to eat them or take fish oil supplements.

Regular consumption of omega-3 fatty acids may reduce the likelihood of developing Alzheimer's disease. These fatty acids can also lower blood sugar levels. 

There are two major types of omega-3 fatty acids in our diets. One type is alpha-linolenic acid (ALA) and the other type is eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).


Is Omega 3 good for weight loss? The omega-3 fatty acids in fish oil have different potential health benefits, one of which is aiding weight loss. More importantly, fish oil omega-3s may help you lose inches and shed body fat. However, studies have found these effects appear to be modest, and they may not apply to everyone.


How much omega 3 per day?

There are many health conditions that high dose Omega 3 fish oil has been verified to help with. Heart UK advise an intake of 500mg each day for general heart health, while the American Heart Association recommend that patients with high triglycerides take 2,000-4,000mg of combined EPA and DHA each day.

In general, most of these trusted organizations recommend a minimum of 250-500 mg combined EPA and DHA each day for healthy adults. However, higher amounts are often recommended for certain health conditions.

Can I eat fish everyday?

Government dietary guidelines recommend that people eat fish twice a week.

Which fish is high in omega 3 fatty acids and low in mercury?

According to United States Department of Agriculture (USDA) and Seafood Watch, here is the quick list of fish high in omega 3 low in mercury that are healthy (and delicious) for you and the planet earth.

11) Pacific Halibut. Is halibut good for you? Halibut contains a variety of nutrients that are good for your heart, such as omega-3 fatty acids, niacin, selenium and magnesium.

Does halibut taste fishy? If there ever was a standard “fish” flavor, halibut would be the one. Halibut is a very dense mild white fish. To be completely honest it doesn't have a really pronounced flavor rather it tastes like a buttery fish like fish meat.

10) Mussels. Is it healthy to eat mussels? Mussels contain 146 calories per 3-ounce serving, and also provide 20.23 grams of protein. Most of the 3.81 grams of fat are in the form of heart-healthy unsaturated fats, making them a nutritious addition to your diet. You also get a good amount of certain vitamins and minerals that help maintain your good health.

What mussels taste like? Most people find that a mussel tastes like the sea and have a mild taste to them. They have a fishy taste but it is not gross nor is it overpowering. Their texture is difficult to describe, but clams are chewy, and depending on how they are prepared, can come off as slightly rubbery.

9) Albacore Tuna from the U.S. or Canada. Is albacore tuna bad for you? Albacore tuna shares many of the same nutritional advantages as other types of tuna. It's a rich source of complete protein, selenium and vitamin B-12. However, it has two significant differences. Albacore is a better source of heart-healthy omega-3 fatty acids than other tuna species.

Is it safe to eat albacore tuna? The Food and Drug Administration (FDA) recommends avoiding fresh albacore tuna and tuna steak during pregnancy. It is only safe to eat up to one serving of less than 170 g per week. Canned tuna, however, is safe to eat during pregnancy.

8) Rainbow Trout. Is Rainbow trout good for you? A cooked serving of farmed rainbow trout contains approximately 999 milligrams of omega-3 fatty acids eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA (found in fatty fish and algae).

What does rainbow trout taste like? It's perhaps milder than most salmon. Big lake trout are mushy and usually taste like the cross between moss and light mud. Some or most of the farm-raised rainbow trout are fed a diet of liver pellets, which imparts or affect the taste. 

7) Oysters. What are the health benefits of oysters? The oyster is packed with nutrition. One serving of oysters has about 5 grams of protein and about 2 grams of carbohydrates. They're also high in magnesium, potassium, calcium, and vitamin B-12, as well as zinc and iron.

What do oysters do for you? Oysters are loaded with zinc. The mineral helps the body produce testosterone, a hormone critical in regulating women's and men's libido and sexual function. Research suggests that zinc can improve sperm count and swimming ability, and increase sexual potency in men.

6) Anchovies. Are anchovies good for you? Anchovies pack immense flavor for such small fish. It is so strong that only a small amount of anchovy is needed to add flavor to pasta, salad dressings, sauces and pizza. That same small amount also delivers health benefits in the form of essential fatty acids, protein and other essential nutrients.

Are anchovies a good source of Omega 3? The anchovy, being an oily small fish, is rich in omega-3 fatty acids, well known for its ability to lower levels of triglycerides and cholesterol in the blood. It is also a good source of protein, with a fish of small size providing around 9g of protein and only 55 calories.

What is the nutritional value of anchovies? They contain calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. Anchovies are a good source of vitamins such as thiamin, riboflavin, niacin, folate, vitamin C, B12, B6, A, E, and K.

5) Sablefish/Black Cod from Alaska or British Columbia. Is sablefish the same as black cod? Sablefish (Black Cod) Sablefish is highly valued for an intensely rich, buttery flavor – hence the nickname “butterfish” – and for its surprisingly delicate texture. Although commonly called “black cod,” this deep-sea fish, which can live up to 5,000 feet (1,500 meters) below the sea, is not part of the cod family.

4) Pacific Sardines. Pacific sardines are rich in vitamins and minerals. A small serving of sardines once a day can provide 13% of vitamin B2; roughly one-quarter of niacin; and about 150% of the recommended daily value of vitamin B12. They are also a good source of vitamin D.

Also, Pacific sardines are high in the major minerals such as phosphorus, calcium, and potassium, and some trace minerals including iron and selenium. Sardines are also a natural source of marine omega-3 fatty acids, which may reduce the occurrence of cardiovascular disease.

All B vitamins help to support proper nervous system function and are used for energy metabolism, or converting food into energy. 

Because they are low in the food chain, sardines are very low in contaminants, such as mercury, relative to other fish commonly eaten by humans.

3) Atlantic Mackerel. Is Mackerel a good fish to eat? Atlantic Mackerel is an oily fish; it is a rich source of omega-3 fatty acids. The flesh of mackerel spoils rapidly, especially in the tropics, and can cause scombroid food poisoning. 

Accordingly, it should be eaten on the day of capture, unless properly refrigerated or cured. Scombroid poisoning occurs after the ingestion of fresh, canned or smoked fish with high histamine levels due to improper processing or storage. Scombroid poisoning is one of the most common causes of morbidity associated with fish intake.

2) Arctic Char. Arctic Char have a rich taste with a flavor profile somewhere between trout and salmon with a fat content close to that of sockeye salmon. The fish flesh ranges in color from light pink to deep red with moderately firm but fine flakes. The skin is thin and delicate, is easy to crisp-up when frying and is savory edible.

1) Wild Alaskan Salmon. Is wild Alaskan salmon healthy? Wild Alaskan salmon is the healthiest salmon available. The regulated safe fishing practices used to capture the salmon and the wild, natural diet they consume render it healthy for the palate and the environment.

Salmon is usually valued for its health benefits. It is a fatty fish that is loaded with Omega-3 fatty acids, which most people don't get enough of. The calorie and fat content in wild salmon is lower compared with farmed salmon.

Related Post: How to Tell if Salmon Fillet is Fresh?


Mom’s Related Recipes for “Fish with High Omega 3 Fatty Acids”:

a) How to Make Virginia Moist Salmon Cakes? - Easy Salmon Recipes

b) Pan-Seared Salmon Recipe from Fraunces Tavern New York City, NY Est. 1762

c) Salmon Fish Cakes Recipe- #SalmonRecipes

d) Oven-Poached Salmon Recipe- #FishRecipes

e) Bolinhos de Bacalhau- Codfish Bites- Brazilian Food Recipes

f) Moqueca de Peixe- Fish Stew- Brazilian Food Recipes

g) Delicious and Easy Wild Alaskan Salmon Recipe


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REFERENCES:

David W. Group. 2015. Encyclopedia of Mind Enhancing Foods, Drugs and Nutritional Substances, 2nd Edition. McFarland. ISBN-13: 978-0786441426

Diane Morgan and Leigh Beisch (Photographer). 2016. Salmon: Everything You Need to Know + 45 Recipes. Chronicle Books LLC. ISBN-13: 978-1452148359

Deborah A. Klein. 2009. The 200 SuperFoods That Will Save Your Life: A Complete Program to Live Younger, Longer. McGraw-Hill Education. ISBN-10: 0071625755

Delia Quigley and Brierley E. Wright. 2008. The Everything Superfoods Book: Discover what to eat to look younger, live longer, and enjoy life to the fullest. Everything. ISBN-10: 1598696823

Seafood Watch. www.seafoodwatch.org

United States Department of Agriculture.  www.usda.gov