How To Reverse Diabetes Naturally With These 9 Superfoods

Type 2 diabetes is characterized by a lack of or under-utilization of the hormone insulin and increase in blood glucose levels. Have bitter gourd, amla, and the seeds of purslane to regenerate insulin. Jambul, black and Bengal gram, fenugreek seeds, and grapefruit can all maintain a healthy blood glucose level by either checking the conversion of starch into glucose or helping the body use glucose better.

Superfoods For Diabetes

Bitter gourd

Amla

Jambul fruit

Grapefruit

Fenugreek

Bengal gram

Type 2 diabetes, often called non-insulin dependent diabetes, is the most common form of diabetes, affecting 90–95% of the 18.2 million people with diabetes. Unlike people with type 1 diabetes, people with type 2 diabetes produce insulin; however, the insulin their pancreas secretes is either not enough, or the body is unable to recognize the insulin and use it correctly. This is referred to as insulin resistance. When there is not enough insulin or the insulin is not used successfully, glucose (sugar) cannot get into the body’s cells. When glucose builds up in the blood instead of going into cells, the body’s cells are not able to function correctly. Problems caused by the increase of glucose in the blood include:

·        Dehydration: The buildup of sugar in the blood can cause an increase in urination (to try to clear the sugar from the body). When the kidneys lose the glucose through the urine, a significant amount of water is also lost, causing dehydration.

·        Hyperosmolar nonketotic diabetic coma: When a person with type 2 diabetes becomes severely dehydrated and is not able to drink enough fluids to make up for the fluid losses, they may develop this life-threatening complication.

Over time, the high glucose levels in the blood may damage the nerves and small blood vessels of the eyes, kidneys, and heart and predispose a person to atherosclerosis (hardening) of the large arteries that can cause heart attack and stroke.

Who Can Get Type 2 Diabetes?

Anyone can get type 2 diabetes. However, those at highest risk for the disease are those who are obese or overweight, women who have had gestational diabetes, people with family members who have type 2 diabetes and people who have metabolic syndrome (a cluster of problems that include high cholesterol, high triglycerides, low good ‘HDL’ cholesterol and a high bad ‘LDL’ cholesterol and high blood pressure). In addition, older people are more susceptible to developing the disease since aging makes the body less tolerant of sugars.

What Causes Type 2 Diabetes?

Although it is more common than type 1 diabetes, type 2 diabetes is commonly caused by multiple factors and not a single problem. Type 2 diabetes can run in families, but the exact nature of how it is inherited or the identity of a single genetic factor is not known.

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What Are The Symptoms Of Type 2 Diabetes

The symptoms of type 2 diabetes vary from person to person but may include:

·        Increased thirst

·        Increased hunger (especially after eating)

·        Dry mouth

·        Nausea and occasionally vomiting

·        Frequent urination

·        Fatigue (weak, tired feeling)

·        Blurred vision

·        Numbness or tingling of the hands or feet

·        Frequent infections of the skin, urinary tract or vagina

9 Superfoods For Diabetes

1. Bitter Gourd

Among the several home remedies that have proved beneficial in controlling diabetes, perhaps the most important is the use of sour gourd. It has lately been established that bitter melon contains a hypoglycemic or insulin-like principle, designated as “plant insulin,” which has been found valuable in lowering the blood and urine sugar levels.

It should be included liberally in the diet of the diabetic. For better results, the diabetic should take the juice of about 4 or 5 bitter gourds every morning on an empty stomach. The seeds can be added to food in a powdered form. Diabetics can also use sour gourd in the form of a decoction by boiling the pieces in water or in the form of dry powder.

2. Indian Gooseberry

Indian gooseberry, with its high vitamin C content, is considered valuable in diabetes. Just 1 tablespoon of its juice, mixed with 1 cup of bitter gourd juice, taken daily for 2 months, will stimulate the islets of Langerhans, that is, the isolated group of cells that secrete the hormone insulin in the pancreas. This mixture reduces the blood sugar in diabetes.

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3. Jambul Fruit

Jambul fruit is another effective home remedy. It is regarded in traditional medicine as a specific against diabetes because of its effect on the pancreas. The fruit as such, the seeds, and fruit juice are all useful in the treatment of this disease. The seeds contain a glucoside “jamboline,” which is believed to have the power to check the pathological conversion of starch into sugar in cases of increased production of glucose. The seeds should be dried and powdered. Mix 1 teaspoon of this powder in 1 cup of milk or water or 1/2 a cup of curd, and taken twice daily.

The inner bark of the jambul tree is also used in the treatment of diabetes. The bark is dried and burnt. It will produce an ash of white color. This ash should be nestled in a mortar, strained, and bottled. The diabetic patient should be given 10 grams of this ash on an empty stomach with water in the morning and twenty grams in the afternoon and in the evening an hour after taking meals. An equal quantity of amla powder, jamun powder, and bitter gourd powder also makes a beneficial remedy for diabetes. A teaspoon of this mixture once or twice a day would be useful in checking the progress of the disease.

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4. Grapefruit

Grapefruit is a splendid food in the diet of a diabetic patient. If grapefruits were eaten more liberally, there would be much less diabetes. If you have sugar, use 3 grapefruits 3 times a day. If you do not have sugar, but a tendency toward it and want to prevent it, use 3 a day.

5. Fenugreek

The seeds of fenugreek have been useful in the treatment of diabetes. Fenugreek seeds, when given in varying doses of 25 gm to 100 gm daily, diminish reactive hyperglycemia in diabetic patients. Levels of glucose, serum cholesterol, and triglycerides were reduced considerably with diabetes patients when the seeds were consumed.

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6. Bengal Gram

Experiments have shown that the intake of water extract of Bengal gram enhances the utilization of glucose in both diabetic and healthy persons. When kept on a diet, which included liberal supplements of Bengal gram extract, the condition of the patient improved considerably and his insulin requirement reduced to about 20 units per day. Diabetes patients who are on a prescribed diet which does not severely restrict the intake of carbohydrates, but includes liberal amounts of Bengal gram extract, have shown considerable improvement in their fasting blood sugar levels, glucose tolerance, urinary excretion of sugar, and general condition.

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7. Black Gram

For a milder type of diabetes, 2 tablespoons of a germinated black gram, taken with half a cup of fresh bitter gourd juice and a teaspoon of honey, is said to be helpful. It should be made once daily for three to four months. Try to cut carbohydrates out of your diet. Even in severe cases, regular use of this combination, with other precautions, is used as a health-giving food for the prevention of various complications that may arise due to malnutrition in diabetics.

8. Mango Leaves

The tender leaves of the mango tree are considered useful in diabetes. An infusion is prepared by soaking 15 gm of fresh leaves in 250 ml of water overnight and squeezing them well in the water in the morning. This filtrate should be taken every morning to control early diabetes. As an alternative, the leaves should be dried in the shade, powdered and preserved for use when necessary. Just 1/2 a teaspoon of this powder should be taken twice a day.

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9. Purslane

The seeds of purslane are useful in diabetes. Take 1 teaspoon of the seeds every day with 1/2 a cup of water for 3 to 4 months. It will increase the body’s own insulin and help in curing diabetes.

Other Foods

Besides bitter gourd, certain vegetables are beneficial and can improve a diabetic’s health. These include:

·        String beans

·        Cucumber

·        Onion

·        Garlic

·        Tea made of the pods of string beans

     Hope you enjoy reading:)

source: How to reverse Diabetes

Eating more salt might save your life? Not so much

The Salt Fix is the latest book attempting to overturn well-established dietary advice, but it leaves a bad taste, says Anthony Warner

By Anthony Warner

Newspaper headlines might lead you to wrongly believe that paradigm shifts in the world of nutrition occur regularly. Barely a week goes by without someone proclaiming that everything we know about diet needs turning on its head.

Despite this, one truth has remained pretty much accepted. Keeping our intake of salt down to around 6 grams per day is generally accepted as good for health, and features in dietary advice worldwide.

Apparently, this has left a gap in the market, because nothing attracts attention more than questioning the nutritional orthodoxy. Enter James DiNicolantonio, a US-based researcher who has made other controversial claims. 

His book The Salt Fix attempts to upend the orthodoxy, as its subtitle makes clear: Why the experts got it all wrong – and how eating more [salt] might save your life.

He asserts that despite what public health organizations have been telling us for decades, eating more salt than recommended is not, in most cases, linked to high blood pressure and to the risk of heart disease and stroke.

On the contrary, he says, it can help protect against heart disease, as well as insulin resistance, diabetes, and kidney disease.

The book’s references include dated research, fantastic opinion pieces, and occasional anecdotes, to back up the central argument that we’ve been getting bad advice on salt for decades. 

This runs counter to overwhelming evidence to the contrary. Key studies that support the book’s premise are criticised by leading medical bodies.

Leading public health experts say the totality of evidence is what’s important, and that this shows a still-robust link between a high-salt diet and disease.

DiNicolantonio meanders off into even more marginal territory with talk of dietary sugar causing excessive growth of the yeast candida. However, claims of common chronic illness related to candida growth have been dismissed as a pseudoscientific condition not supported in any serious medical literature.

Making the headlines

Regrettably, titles that suggest a paradigm shift are always likely to generate publicity. Because of its headline-grabbing approach, The Salt Fix received far more column inches than the repeated research findings that support guidelines on salt.

The public interacts with the world of nutrition to the extent that rarely occurs in other scientific fields. Despite dietary advice remaining remarkably consistent over the years, those who go against the grain tend to dominate coverage.

This matters. A recent World Health Organization report estimated that cutting salt intake to its recommended level could result in 2.5 million fewer deaths worldwide each year. 

The evidence for health benefits from salt reduction is perhaps stronger than that for dietary advice on almost any other foodstuff, including sugar, saturated fat or even fruit and vegetables.

A high-profile challenge based on such underwhelming evidence is therefore at best ill-advised, and at worst dangerous.

Reduce Inflammation and Lose Weight with Antioxidants

Did you know that besides doing wonders for your health, a certain nutrient group might also help you get rid of belly fat, keep you lean overall, provide you with energy to burn and reverse inflammation?  Antioxidants can do that.  Specific antioxidants found in fruits, veggies, chocolate, tea, wine and much more, help to ward off belly fat, inflammation and increase energy.

Antioxidants are nutrients — including vitamins like E and C — that prevent or slow oxidative damage throughout the body.  Antioxidants act as free radical bounty hunters that prevent and repair the damage done by the free radical.

Free radicals are oxidants and are a result of normal metabolic processes (such as with our mitochondrial function) in the human body or from external sources such as exposure to X-rays, cigarette smoking, air pollutants, industrial chemical chemicals.

Chronic inflammation is the core cause of most every illness or disease (including aging).  Even weight gain itself is a result of inflammation – the silent inflammation of fat cells that reduces metabolism and promotes health conditions as well.

When you reverse or reduce low-level inflammation, you are increasing every aspect of your health on a cellular level <=== This is key. You are increasing your mitochondrial health which are the tiny engines or the ‘batteries’ that run the cell. Without our healthy mitochondria, you begin to gain weight, become fatigued and increase vulnerability to disease and we are not even addressing mental wellness. We essentially are our mitochondria…if they are not healthy, we suffer.

Short sleepers need more antioxidants.  Recent research shows that the combination of low antioxidant intake and a lack of sleep promotes obesity.  Higher antioxidant intake could lower the chance of obesity simply by increasing antioxidant intake.

How can you obtain a plethora of health and weight loss benefits?  By Loading-up on these antioxidant superstars every time you hit the grocery store—they’ll help you bring out your healthy best in these five ways:

Multitasking Polyphenols

These phytochemicals help to curb belly bulge by improving the body’s metabolism, help fight aging by preventing — and repairing — cellular damage. The major sources of polyphenols in the average diet are flavonoids.  Flavonoids are powerful antioxidants, even more, powerful than vitamins C and E combined that also have anti-inflammatory effects that can protect against dementia, Alzheimer’s disease, and cancer. 

Antioxidant Vitamins

The human body does not produce antioxidant vitamins naturally, so it is vital to add them in our daily intake of food, be it through foods or supplements. Common antioxidant vitamins include vitamins A, C, E, folic acid, and beta-carotene. Including a wide array of flavonoid foods to your diet will promote a leaner and healthier you.

Antioxidant Enzymes

Enzymes are types of antioxidants that come from the protein and minerals we eat as part of our daily diets. These enzymes are synthesized in the human body, and in order for antioxidant enzymes to provide optimum antioxidant activity, they require cofactors such as iron, copper, selenium, magnesium, and zinc. The quality of the protein source we eat does have an impact on the quality of the antioxidant enzymes.

So where can you get your fair share? 

Apples, cherries, cinnamon, turmeric, tea, chocolate, beans, onions, garlic, leeks, and sweet bell peppers, all berries (blueberries, strawberries etc), plums, spinach, beans (especially lentils), Brussels sprouts, broccoli, citrus fruits, watermelon, Pretty tasty choices! 

Alkaline Ionized Water

You read that right: There is a type of water –  ionized alkaline water that acts as an antioxidant within the cell. One of the greatest benefits of alkaline ionized water is the ability of H2- antioxidants (also called molecular hydrogen) to penetrate cell walls and do their work where no other antioxidant can. 

One reason H2 antioxidants are the most powerful antioxidants is that they are so tiny. These microscopic antioxidants can enter cells and give their benefits directly into them. No other antioxidant can do this. Another amazing feature of molecular hydrogen is that it can bond with other antioxidants, such as vitamin C or E after they have been “used up”, and regenerate them.

The health benefits are amazing: 

·        Increased Energy

·        Super-Charged Hydration

·        Better Sleep

·        Weight Loss

·        Healthy Skin

·        Anti aging

·        Healthy Immune System

LEMON WATER

Adding lemon to your water is also alkalizing to help keep you free from disease, inflammation and weight gain. Lemon peel contains pectin, a soluble fiber that has been shown to help with weight loss. Add an ounce of lemon juice and some zest to each of your eight daily glasses of water (which will help you feel fuller) as the pectin in the lemon turns to a gel that helps balance blood sugar – stopping hunger and cravings.

                                                                                                                                                                                                                source: Lori

The Benefits of the Omega-3 fatty acids

Overview

Omega-3 fatty acids are considered essential fatty acids. They are necessary for human health, but the body can't make them. You have to get them through food. Omega-3 fatty acids are found in fish, such as salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut oils. 

Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development. 

They have also become popular because they may reduce the risk of heart disease. The American Heart Association (AHA) recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week.

Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioural function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. 

Symptoms of omega-3 fatty acid deficiency include fatigue, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

It is important to have the proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. The typical American diet contains 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids, which many nutritionally-oriented physicians consider to be way too high on the omega-6 side. Indeed, studies suggest that higher dietary omega-6 to omega-3 ratios appear to be associated with worsening inflammation over time and a higher risk of death among hemodialysis patients.

The Mediterranean diet, on the other hand, has a healthier balance between omega-3 and omega-6 fatty acids. Many studies have shown that people who follow this diet are less likely to develop heart disease. The Mediterranean diet emphasises foods that are rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, and moderate wine consumption.

Uses

High cholesterol

People who follow a Mediterranean-style diet tend to have higher HDL (good) cholesterol levels, which help promote heart health. Inuit Eskimos, who get high amounts of omega-3 fatty acids from eating fatty fish, also tend to have increased HDL cholesterol and decreased triglycerides (fats in the blood). Several studies show that fish oil supplements reduce triglyceride levels. Walnuts, which are rich in alpha linolenic acid or ALA, which can convert to omega-3s in the body, have been reported to lower total cholesterol and triglycerides in people with high cholesterol levels.

High blood pressure

Several clinical studies suggest that diets rich in omega-3 fatty acids lower blood pressure in people with hypertension. An analysis of 17 clinical studies using fish oil supplements found that taking 3 or more grammes of fish oil daily may reduce blood pressure in people with untreated hypertension. Doses this high, however, should only be taken under the direction of a physician.

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Heart disease

The role of omega-3 fatty acids in cardiovascular disease is well established. One of the best ways to help prevent heart disease is to eat a diet low in saturated fat and to eat foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). 

Clinical evidence suggests that EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid), the two omega-3 fatty acids found in fish oil help reduce risk factors for heart disease, including high cholesterol and high blood pressure. Fish oil has been shown to lower levels of triglycerides (fats in the blood), and to lower the risk of death, heart attack, stroke, and abnormal heart rhythms in people who have already had a heart attack. 

Fish oil also appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries.

Large population studies suggest that getting omega-3 fatty acids in the diet, primarily from fish, helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. Eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. 

However, high doses of fish oil and omega-3 fatty acids may increase the risk of bleeding. People who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may have a higher risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures. 

Studies also suggest that omega-3 fatty acids may have antioxidant properties that improve endothelial function and may contribute to heart benefits.

Diabetes

People with diabetes often have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL. So eating foods or taking fish oil supplements may help people with diabetes. 

Another type of omega-3 fatty acid, ALA (from flaxseed, for example) may not have the same benefit as fish oil. Some people with diabetes can't efficiently convert ALA to a form of omega-3 fatty acids that the body can use. 

Also, some people with type 2 diabetes may have slight increases in fasting blood sugar when taking fish oil. So talk to your doctor to see if fish oil is right for you.

Rheumatoid arthritis

Most clinical studies examining omega-3 fatty acid supplements for arthritis have focused on rheumatoid arthritis (RA), an autoimmune disease that causes inflammation in the joints. Several small studies have found that fish oil helps reduce symptoms of RA, including joint pain and morning stiffness. 

One study suggests that people with RA who take fish oil may be able to lower their dose of non-steroidal anti-inflammatory drugs (NSAIDs). 

However, unlike prescription medications, fish oil does not appear to slow progression of RA, only to treat the symptoms. Joint damage still occurs.

Laboratory studies suggest that diets rich in omega-3 fatty acids (and low in the inflammatory omega-6 fatty acids) may help people with osteoarthritis. More study is needed. 

New Zealand green-lipped mussel (Perna canaliculus), another potential source of omega-3 fatty acids, has been reported to reduce joint stiffness and pain, increase grip strength, and improve walking pace in a small group of people with osteoarthritis. For some people, symptoms worsened before they improved.

An analysis of 17 randomised, controlled clinical trials looked at the pain-relieving effects of omega-3 fatty acid supplements in people with RA or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhea). 

The results suggest that omega-3 fatty acids, along with conventional therapies, such as NSAIDs, may help relieve joint pain associated with these conditions.

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Systemic lupus erythematosus (SLE)

Several small studies suggest that EPA and fish oil may help reduce symptoms of lupus, an autoimmune condition characterised by fatigue and joint pain. However, two small studies found that fish oil had no effect on lupus nephritis (kidney disease caused by lupus, a frequent complication of the disease).

Osteoporosis

Some studies suggest that omega-3 fatty acids may help increase levels of calcium in the body and improve bone strength, although not all results were positive. 

Some studies also suggest that people who do not get enough of some essential fatty acids (particularly EPA and gamma-linolenic acid (GLA), an omega-6 fatty acid) are more likely to have a bone loss than those with normal levels of these fatty acids. 

In a study of women over 65 with osteoporosis, those who took EPA and GLA supplements had less bone loss over 3 years than those who too a placebo. Many of these women also experienced an increase in bone density.

Depression

Research is not clear on whether taking omega-3 fatty acids can help relieve depression symptoms. Several studies show that people who took omega-3 fatty acids in addition to prescription antidepressants had a greater improvement in symptoms than those who took antidepressants alone. 

Other studies suggest that omega-3 fatty acid intake helps protect against postpartum depression, among other benefits. However, some studies found no benefit.

Studies are also mixed on whether omega-3 fatty acids alone have any effect on depression. Depression is a serious illness and you should not try to treat it on your own. See a doctor for help.

Bipolar disorder

In a clinical study of 30 people with bipolar disorder, those who took fish oil in addition to standard prescription treatments for bipolar disorder for 4 months experienced fewer mood swings and relapses than those who received placebo. 

But another 4-month long clinical study treating people with bipolar depression and rapid cycling bipolar disorder did not show that EPA helped reduce symptoms.

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Schizophrenia

Preliminary clinical evidence suggests that people with schizophrenia take omega-3 fatty acids, they experience an improvement in symptoms. However, more recent research found that EPA supplements were no better than placebo in improving symptoms of this condition.

Attention deficit/hyperactivity disorder (ADHD)

Children with ADHD may have low levels of certain essential fatty acids (including EPA and DHA). In a clinical study of nearly 100 boys, those with lower levels of omega-3 fatty acids had more learning and behavioral problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels.

However, studies examining whether omega-3 fatty acids help improve symptoms of ADHD have produced mixed results. A few studies show that omega-3 fatty acids help improve behavioral symptoms. But most of these studies were not well designed. One study that looked at DHA in addition to stimulant therapy (standard therapy for ADHD) found no effect. More research is needed. In the meantime, eating foods that are high in omega-3 fatty acids is a reasonable approach for someone with ADHD.

Cognitive decline

Several studies show that reduced intake of omega-3 fatty acids is associated with increased risk of age-related cognitive decline or dementia, including Alzheimer disease. Scientists believe the omega-3 fatty acid DHA is protective against Alzheimer disease and dementia.

Skin disorders

In one clinical study, 13 people with sun sensitivity known as photo dermatitis showed less sensitivity to UV rays after taking fish oil supplements. 

However, topical sunscreens are much better at protecting the skin from damaging effects of the sun than omega-3 fatty acids. In another study of 40 people with psoriasis, those who took EPA with their prescription medications did better than those treated with the medications alone. 

However, a larger study of people with psoriasis found no benefit from fish oil.

Inflammatory bowel disease (IBD)

Results are mixed as to whether omega-3 fatty acids can help reduce symptoms of Crohn disease and ulcerative colitis, two types of IBD. Some studies suggest that omega-3 fatty acids may help when added to medication, such as sulfasalazine (a standard medication for IBD). 

Others show no effect. More studies are needed. Fish oil supplements can cause side effects that are similar to symptoms of IBD (such as flatulence, belching, bloating, and diarrhea).

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Asthma

Studies examining omega-3 fatty acids for asthma are mixed. In one small, well-designed clinical study of 29 children with asthma, those who took fish oil supplements rich in EPA and DHA for 10 months experienced fewer symptoms compared to children who took placebo. 

However, most studies have shown no effect.

Macular degeneration

A questionnaire given to more than 3,000 people over the age of 49 found that those who ate more fish were less likely to have macular degeneration, a serious age-related eye condition that can progress to blindness, than those who ate less fish. 

Similarly, a clinical study comparing 350 people with macular degeneration to 500 without the eye disease found that those with a healthy dietary balance of omega-3 and omega-6 fatty acids, as well as more fish in their diets, were less likely to have macular degeneration.

Menstrual pain

In one study of 42 women, participants had less menstrual pain when they took fish oil supplements than when they took placebo.

Colon cancer

Eating foods rich in omega-3 fatty acids seems to reduce the risk of colorectal cancer. For example, Eskimos, who tend to have a high fat diet, but eat significant amounts of fish rich in omega-3 fatty acids, have a low rate of colorectal cancer. Animal studies and laboratory studies have found that omega-3 fatty acids prevent worsening of colon cancer. 

Preliminary studies suggest that taking fish oil daily may help slow the progression of colon cancer in people with early stages of the disease. If you have colorectal cancer, ask your doctor before taking any supplements.

Breast cancer

Although not all experts agree, women who eat foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. More research is needed to understand the effect that omega-3 fatty acids may have on the prevention of breast cancer.

Prostate cancer

Population-based studies of groups of men suggest that a low-fat diet including omega-3 fatty acids (from fish or fish oil) may help prevent the development of prostate cancer.

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Dietary Sources

Fish, plants, and nut oils are the primary dietary sources of omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. ALA is found in flax seeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. 

The health effects of omega-3 fatty acids come mostly from EPA and DHA. ALA from flax and other vegetarian sources needs to be converted in the body to EPA and DHA. However, many people's bodies do not make these conversions very effectively. This remains an ongoing debate in the nutrition community; fish and sea vegetable sources of EPA and DHA versus vegetarian sources of ALA. 

Other sources of omega-3 fatty acids include sea life such as krill and algae.

Available Forms

Both EPA and DHA can be taken in the form of fish oil capsules. Keep flax seed, flax seed oil, fish, and krill oils refrigerated. Whole flax seeds must be ground within 24 hours of use, so the ingredients stay active. 

Flax seeds are also available in ground form in a special mylar package so the components in the flax seeds stay active.

Be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals, such as mercury, lead, and cadmium.

How to Take It

Dosing for fish oil supplements should be based on the amount of EPA and DHA, not on the total amount of fish oil. Supplements vary in the amounts and ratios of EPA and DHA. 

A common amount of omega-3 fatty acids in fish oil capsules is 0.18 grams (180 mg) of EPA and 0.12 grams (120 mg) of DHA. Different types of fish contain variable amounts of omega-3 fatty acids, and different types of nuts or oil contain variable amounts of ALA. Fish oils contain approximately 9 calories per gram of oil.

Children (18 years and younger)

There is no established dose for children. Omega-3 fatty acids are used in some infant formulas. Fish oil capsules should not be used in children except under the direction of a health care provider. Children should avoid eating fish that may be high in mercury, such as shark, swordfish, king mackerel, and tilefish. (See Precautions section.)

Adults

DO NOT take more than 3 grams daily of omega-3 fatty acids from capsules without the supervision of a health care provider, due to an increased risk of bleeding.

For healthy adults with no history of heart disease: The AHA recommends eating fish at least 2 times per week.

For adults with coronary heart disease: The AHA recommends an omega-3 fatty acid supplement (as fish oils), 1 gram daily of EPA and DHA. It may take 2 to 3 weeks before you experience benefits from fish oil supplements. You should take supplements under the direction of a physician.

For adults with high cholesterol levels: The AHA recommends an omega-3 fatty acid supplement (as fish oils), 2 to 4 grams daily of EPA and DHA. It may take 2 to 3 weeks to experience benefits from fish oil supplements. Supplements should be taken under the direction of a physician.

Precautions

Because of the potential for side effects and interactions with medications, you should only take dietary supplements only under the supervision of a knowledgeable health care provider.

Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood-thinning medications, including warfarin (Coumadin), clopidogrel (Plavix), or aspirin. 

High doses of omega-3 fatty acids may increase the risk of bleeding, even in people without a history of bleeding disorders, and even in those who are not taking other medications.

Fish oil can cause gas, bloating, belching, and diarrhea. 

Time release preparations may reduce these side effects, however.

People with either diabetes or schizophrenia may lack the ability to convert alpha-linolenic acid (ALA) to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the forms more readily absorbed by the body. 

People with these conditions should be sure to get enough EPA and DHA from their diets. Also, people with type 2 diabetes may experience increases in fasting blood sugar levels while taking fish oil supplements. If you have type 2 diabetes, use fish oil supplements only under the supervision of a health care provider.

Although studies suggest that eating fish (which includes the omega-3 fatty acids EPA and DHA) may reduce the risk of macular degeneration, a more recent study including 2 large groups of men and women found that diets rich in ALA may increase the risk of this disease. 

Until more information becomes available, people with macular degeneration should get omega-3 fatty acids from sources of EPA and DHA, rather than ALA.

Fish and fish oil may protect against prostate cancer, but some suggest that ALA may be associated with increased risk of prostate cancer in men. More research in this area is needed.

Some fish may contain potentially harmful contaminants, such as heavy metals (including mercury), dioxins, and polychlorinated biphenyls (PCBs). 

For sport caught fish, the U.S. Environmental Protection Agency (EPA) recommends that pregnant or nursing women eat no more than a single 6-ounce meal per week, and young children less than 2 ounces per week. 

For farm raised, imported, or marine fish, the U.S. Food and Drug Administration (FDA) recommends that pregnant or nursing women and young children avoid eating types with higher levels of mercury (such as mackerel, shark, swordfish, or tilefish), and eat up to 12 ounces per week of other fish types.

Buy fish oil from a reputable source that tests for mercury and pesticide residues in its products.

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Possible Interactions

If you are currently being treated with any of the following medications, you should not use omega-3 fatty acid supplements, including EPA, DHA, and ALA, without first talking to your health care provider.

Blood-thinning medications: Omega-3 fatty acids may increase the effects of blood-thinning medications, including aspirin, warfarin (Coumadin), and clopedigrel (Plavix). Taking aspirin and omega-3 fatty acids may be helpful in some circumstances (such as in heart disease), but you should only take them together under the supervision of a provider.

Diabetes medications: 

Taking omega-3 fatty acid supplements may increase fasting blood sugar levels. Talk to your doctor if you are taking medications to lower blood sugar, such as glipizide (Glucotrol and Glucotrol XL), glyburide (Micronase or Diabeta), glucophage (Metformin), or insulin. Your doctor may need to increase your medication dose. 

These drugs include:

Glipizide (Glucotrol and Glucotrol XL)

Glyburide (Micronase or Diabeta)

Metformin (Glucophage)

Insulin

Cyclosporine: Cyclosporine is a medication given to people with organ transplants. Taking omega-3 fatty acids during cyclosporine (Sandimmune) therapy may reduce toxic side effects, such as high blood pressure and kidney damage, associated with this medication.

Etretinate and topical steroids: Adding omega-3 fatty acids (specifically EPA) to the drug therapy etretinate (Tegison) and topical corticosteroids may improve symptoms of psoriasis.

Cholesterol-lowering medications: Following dietary guidelines, including increasing the amount of omega-3 fatty acids in your diet and reducing the omega-6 to omega-3 ratio, may help a group of cholesterol-lowering medications called statins work more effectively. 

These medications include:

Atorvastatin (Liptor)

Lovastatin (Mevacor)

Simvastatin (Zocor)

Nonsteroidal anti-inflammatory drugs (NSAIDs): In an animal study, treatment with omega-3 fatty acids reduced the risk of ulcers from NSAIDs. NSAIDs include ibuprofen (Motrin or Advil) and naproxen (Aleve or Naprosyn). More research is needed to see whether omega-3 fatty acids would have the same effects in people.

                                                                                                                                                                                                               source: University Of Maryland