Fish Oil Supplements Lack Major Benefits of Fish

I do not eat a lot of fish. Once a week I might make tuna salad, or eat frozen fish fillet once a month. When I began to read the benefits of fish oil supplements I began to take them faithfully. Omega 3 fish oil supplements have been recommend for decades.

I believed, as do many others that taking Omega 3 rich fish oil supplements, would give me the same benefits as consuming actual fish. I thought I was really getting a jump on my health by taking a daily Omega 3-6-9 supplement,(fish, borage and flax oil).

One study indicated that individuals who took Omega 3 supplements had less inflammation and joint pain than those who did not. And I personally do not deal with pain and inflammation as do others my age. While they may help with joint pain and inflammation, new research indicates that Omega 3 fish oil supplements do not offer 100% of the benefits of eating cold water fish such as salmon and mackerel.

Contrary to the belief of some and the desire of others, supplements are just what they claim to be. They supplement the human diet. Our bodies work best when we get our nutritional needs met by a combination of healthy foods.

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There are many benefits in the foods we eat that were endowed by our Creator, that supplements cannot duplicate. This is true of fish. New research indicates that Omega 3 supplements may not have the ability to prevent heart attack and stroke, that have been claimed.

The January 7th 2013 edition of Women’s World Magazine,(page15) quotes a British Medical Journal report stating that 2 weekly servings of Omega 3 rich fish helps prevent stroke, while fish oil supplements do not.

A study done at Cambridge University has revealed that fish oil supplements may reduce inflammation and cholesterol, but have no effect in prevention of stroke. To reduce the risk of stroke, you must eat at least 2 actual servings a week of Omega 3 rich fish like salmon or tuna.

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According to the Mayo Clinic, the unsaturated fat in fish can cut the risk of heart disease by 1/3. They recommend eating one to two servings of cold water fish each week.

There has been concern that harmful mercury levels in fish would outweigh the benefits. The Mayo Clinic indicates just the opposite is true. The healthy benefits of eating fish far outweigh any problems from mercury.

New Studies regarding fish oil supplements often seem to contradict previous research. This is why we should remember that when it comes to our health, there is no one size fits all. One group of individuals may respond in a vastly different manner than another to the same stimuli.

Five Important Low Carb Diet Tips

Regardless of the specific low carb diet you follow, you will quickly discover that there is much more to it than eating protein each day.

Weight loss can occur rapidly once you start a low carb diet. Some individuals lose as much as twenty pounds in the first month alone. (Note, a lot of this will be water weight.)

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After the first month the weight loss rate should slow to about two pounds per week. The following tips will help you keep the scale moving in the right direction.

  • Keep your diet interesting. There are tons of different foods allowed when on a low carb diet. Despite this fact, many continue to eat the same foods over and over. Boredom can quickly set in, and once it does, cheating may occur. Mix it up in order to avoid boredom.
  • Avoid low carb treats. There are many low carb products on the market today. That sugar-free candy with only two net carbs may seem innocent enough, but such foods can cause problems. Some of these foods may trigger cravings. Artificial sweeteners trick the brain into thinking it is having sugar, which could make the body want more of it. Only turn to these treats if you are absolutely desperate.
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  • Do not completely ignore exercise. Many are attracted to low carb diets due to the fact that they promise to help melt the pounds without the need for exercise. While this may be true, your body will be better able to burn fat if you exercise. Additionally, those who are severely overweight may find themselves with lots of loose skin as the weight comes off. Exercise will build muscle that will keep the skin tighter.
  • Drink plenty of water. Some find it very hard to do this. Some low carb dieters will drink over 100 ounces of water each day. Water helps flush fat, and also helps the liver process protein. If you cannot imagine drinking lots of water each day, at least try to drink as much as you can. What about other liquids? This remains a debate. Some drink coffee, soda, low carb beer, and other drinks and lose just fine. Others are not so fortunate.
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  • If you cheat, cheat wisely. Some dieters will reward themselves with a cheat day occasionally. Others do not do this because they find that a cheat day will turn into a cheat week. Should you choose to allow yourself cheat days, at least cheat wisely. Avoid the urge to go crazy with it. Eating a large pizza followed by a quart of ice cream is an example of going crazy with. Consider picking just a few foods that you have been missing and have only a reasonable portion.

It was a low carb diet that took me from 252 pounds down to 140 pounds in less than eight months. Much was learned during that journey. These tips worked for me, and will work for you as well. Stick with it, be sensible, start over if you make a mistake. Keep your goals in mind and you will surely reach them.

What You Need to Know About Dietary Supplements

Supplements are marketed to help prevent or cure a wide range of medical problems, but if you are healthy and eat a varied diet, are they really necessary?

Dietary supplements (like Instant Knockout fat burner) claim to provide a natural means of enhancing health and have become increasingly popular, for example, more than half of Americans use some sort of supplement. The most common types are vitamins and minerals, but herbal/botanical products, protein extracts, enzymes and various other substances are all now widely available in a variety of forms from tablets, capsules and powders to energy bars and drinks.

Supplements can be useful if you take them wisely and carefully follow the manufacturers” guidelines on the labels. For example, taking a multi-vitamin during a hectic period may, in the short term, be beneficial. However most healthy professionals would advocate a healthy, varied diet and ask you to remember that supplements won’t compensate if you eat badly and don’t exercise.

Some supplements can pose unexpected risks in certain circumstances; for example, a few vitamins and minerals are actually toxic at high doses.

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A new European Directive on Food Supplements due shortly is likely to set limits for the maximum amounts of vitamins and minerals in supplements to ensure that the normal use of these products under the instructions provided by the manufacturer will be safe for you to consume.

Many supplements contain other ingredients that can have strong effects on the body and could lead to harm if used with some medication.

You should always check with a health practitioner before taking and supplement, if combining with or substituting for other foods or prescribed medicine.

Supplements can be used to ensure that you meet your daily nutritional requirements. They can have proven health benefits; for example, it is well known that folic acid taken by pregnant women prior to and during the first three months of pregnancy can help to prevent birth defects.

Other supplements can compensate for variations in the amounts of nutrients in foods and their ability to be absorbed and utilized; interactions with other components in food can reduce absorption. Supplements also help with some health problems, such as arthritis and PMS.

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Don’t make the mistake of thinking supplements offer a ‘quick fix’; they can’t replace a healthy diet and lifestyle. They don’t always live up to their marketing claims and aren’t subject to the same rigorous standards as over-the-counter drugs; just because supplements are ‘natural’ doesn’t mean they are always safe. Your body only stores a limited amount of vitamins and some compete with each other in the gut. A high intake of one can lead to a deficiency of another.

Supplements can encourage people to self-diagnose health conditions. You should always check with your GP that any symptoms are not associated with an underlying condition that may other wise go undiagnosed. Finally, supplements are least likely to be taken by the people who need them.

It can be recommended that children take supplement drops containing vitamins A, C and D from six months until at least two years of age. Women planning a baby and pregnant women for the first 12 weeks of pregnancy are advised to take a folic acid supplement to reduce the risk of neural tube defects in their babies. Pregnant and breast-feeding women may benefit from extra vitamin D to ensure an adequate intake, while women with high menstrual losses and those with iron deficiency anemia may need iron supplements.

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Supplements are useful for groups of people whose lifestyle or habits lead to nutrient deficiencies. For example, smokers need extra antioxidants, such as vitamin C, E or selenium, because of the damage to body tissues caused by smoking. Other groups of people who may suffer impaired nutrient absorption include those who drink excessive alcohol, those who follow restrictive or faddy diets and people recovering from a recent illness or with suppressed immune systems. The elderly also suffer with impaired absorption. They need vitamins C, B12, folate and zinc.

Athletes often use supplements to improve performance and provide a competitive edge. These include vitamins, mineral supplements, sports drinks, carbohydrate bars and gels, protein powders, drinks, liquid meals and ergogenic acid that aim to boost energy, alertness and body composition.

Protein and amino acid supplements may help to enhance performance by affecting body composition, but generally these are ineffective. Exercise doesn’t dramatically increase requirements and eating a healthy balanced diet should provide all that you need. Often professional body builders and athletes overdose on a cocktail of energy-boosting supplements.