Tag: fish

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The Health Benefits

Eating foods high in protein on a daily basis is recommended because proteins are needed for just about every body function. Our tissues, organs, muscles, and hormones are all made from proteins. High-protein foods offer many of the nutrients needed for our body to develop, grow, and function correctly.

Consuming enough protein every day provides a host of health benefits. Among other things, it enhances muscle mass, aids with managing our weight and stabilizing our blood sugar levels, and betters our mood.

Increases Muscle Mass

Eating enough foods high in protein is needed to build and maintain healthy muscle mass, along with supporting tendons and ligaments. High-protein foods are essential for “bodybuilding” and for developing leaner muscles too.

Aids With Managing Our Weight

Protein increases satiety to a greater extent than carbohydrates do so we are less likely to overeat or snack.

Stabilizes Blood Sugar Levels

When we consume foods with protein, this has a minimal effect on blood glucose levels and it can actually slow down the absorption of sugar during a meal. This can aid with preventing spikes in blood glucose, which is especially good for balancing energy levels, and keeping our appetite in check.

Betters Our Mood

Some amino acids from high-protein foods are required to balance hormones naturally and control our mood. Proteins help neurotransmitters function and synthesize hormones like dopamine and serotonin, which is good for calming us and keeping our outlook positive. As protein aids with stabilizing glucose in our blood, it also staves off mood changes, irritability, and cravings that can happen due to fluctuating blood sugar levels.

On a Final Note

If we don’t eat enough high-protein foods, we become at risk of deficiencies in certain amino acids. This can lead to numerous health issues, such as low energy, mood swings, difficulty losing weight, poor sleep, low immunity, and unstable blood sugar levels. I make sure I consume proteins every day: eggs, fish, and/or various meats including organ meats – which are so nutrient-dense! What are your favorite types of protein foods?

Until next time!

Reference

Dr. Josh Axe. “23 High-Protein Foods (for Weight Loss and Muscle Gain).” Dr. Axe, 6 Apr. 2021, draxe.com/nutrition/protein-foods/. Accessed 25 Sept. 2021.

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Why consume omega-3 fats?

The importance of omega-3 fats is unquestionable due to the numerous health benefits that come from them. Omega-3 fats are polyunsaturated fats. Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) are the three main types. As stated in Keto Answers, we must consume omega-3 fats because they are a major contributor to cellular function. Omega-3 fats have an important part in maintaining our heart health, blood vessels, lungs, immune system/gut, and endocrine system. They help reduce inflammation and joint pain. Omega-3 fats also have a strong impact on the health of our brain (as the brain is 60 percent fat and half of that is the omega-3 fat DHA).

What are good sources of omega-3 fats?

As mentioned in my previous post, Which Fish are Okay to Buy, omega-3 fatty acids can be found in fish. You can get a high amount of omega-3 fats in the following fish:

  • Salmon
  • Herring 
  • Sardines
  • Trout 
  • Oysters 
  • Anchovies

You can also get a good amount of omega-3 fats from:

  • Flax seeds
  • Chia seeds
  • Walnuts 
  • Grass-fed/grass-finished beef

My omega-3 index and omega-6-to-omega-3 ratio

Last month, I decided to have my omega-3 index and my omega-6-to-omega-3 ratio checked by ordering the test from Life Extension. I was happy to find out that my omega-3 index is 9.56% (the optimal range being between 8% and 12%) and my omega-6-to-omega-3 ratio is 3.5:1 (the optimal range being under 4:1). There is still room for improvement, and this test is a nice way for me to see that I can add a little extra fish/krill oil to my daily regimen and consume more of the foods mentioned above.

Were you aware of the importance of omega-3 fats? What are your favorite omega-3-fat-rich foods?

References

Dinicolantonio, James, and Joseph Mercola. Super Fuel : Ketogenic Keys to Unlock the Secrets of Good Fats, Bad Fats, and Great Health. Carlsbad, California, Hay House Inc, 2018, pp. 170, 173.

Gundry, Steven R. The Plant Paradox Quick and Easy : The 30-Day Plan to Lose Weight, Feel Great, and Live Lectin-Free. New York, Ny, Harper Wave, An Imprint Of Harpercollinspublishers, 2019, p. 155.

Gustin, Anthony, and Chris Irvin. Keto Answers : Simplifying Everything You Need to Know about the World’s Most Confusing Diet. Middletown, De, Four Pillar Health, 2019, pp. 253–260.

You can also find me on Instagram.