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Water is abundant on our planet and provides the most basic need to sustain life. It is essential for all of our body’s functions. The amount your body requires depends on your health, your level of activity, and where you live.
During times of the year when the weather is hot and humid, your body requires more water. For people that exercise daily, it is important to keep the body properly hydrated with adequate liquids. It is best to have water available all during the day, drinking small amounts frequently. Water is also obtained from the foods we eat, about twenty percent of our total water intake. Some foods are almost 100% water, such as cucumbers and watermelon.
At good rule of thumb is to consume about half your body weight in ounces every day. So for someone weighing 160 pounds, that would mean about 80 ounces per day. But if you have any questions about how much water you need, based on your health condition and lifestyle, consult your family doctor or a nutrition expert.
When preparing food for your family, festive gatherings, reunions, or other celebrations, food safety is one area where you can’t be to careful. When serving large amounts of food, remember to clean counter tops and cutting boards frequently, particularly between food types. This is especially important when handling uncooked items such as raw eggs, meats, and baked goods.
Foods stored in the refrigerator should be the last item placed on the table and the first to go back to the fridge or ice chest. Leftovers should be placed in small enough containers to ensure that they will be quickly chilled once placed in fridge or ice chest.
Vitamin D has been in the news lately and here are some interesting tidbits of information on this vital nutrient that we like to share. In a recent study published in the American Journal of Clinical Nutrition [88(6): 1519-1527, 2008], researchers found that the vitamin D levels in male subjects was abnormally low. Researcher Anne C. Looker, PhD, of the National Center for Health Statistics found that over the last fifteen to twenty years, men’s vitamin D levels are lower by seven to twelve percent. The researchers for this study compared serum vitamin D level data gathered from18,000 subjects in 1988 to 1994 with that of 21,000 subjects gathered in 2000 to 2004. The data used in this study came from the National Health and Nutrition Examination Surveys.
Researchers attribute this decline in vitamin D levels to a decrease in milk consumption, the increased use of sunscreens, and changes in the body mass index (indicating an increase in obesity). One surprising observation was that vitamin D values for women were not significantly different between the surveys.
So, based on the results of this study it is a good idea to have your vitamin D level tested to ensure that you aren’t lacking this critical nutrient. This concern is not just limited to men, however. Women and children often experience low vitamin D levels and need to be tested to determine if corrective actions are needed.
The two types of vitamin D needed by adults and children are ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D2 is made by plants and vitamin D3 is made by the human body when UVB rays from the sun hit the skin. Both vitamin D2 and D3 aid with calcium and phosphorus absorption from the food taken into the body. Proper absorption of these vital nutrients play a major role in building and maintaining strong and healthy bones.
Sources of vitamin D include: fatty fish (such as tuna, salmon, mackerel, and sardines) and fortified milk, juices, and cereal. Eggs, cheese, and beef also contain smaller amounts of vitamin D. Nutritional vitamin D supplements are another good source when the diet may be lacking or during the winter months when sunlight exposure is limited. Simply exposing the skin to natural sunlight ten to twenty minutes a day can provide dramatic results.
Are You Deficient?
A simple blood test can be used to determine if one is deficient in vitamin D. If so, supplementation may solve the deficiency, but further testing may be advisable to ensure there isn’t a more serious underlying problem. A deficiency of vitamin D can cause several problems. The most common problem is weak, brittle bones, which can lead to fractures. Unhealthy bones do not heal as fast or as well as normal bones. Other problems such as thyroid disease, asthma, heart failure, diabetes, and stroke have been linked to vitamin D deficiency.
Flaxseed has been in the human diet for thousands of years. As early as 650 BC, it was used by Hippocrates to relieve intestinal discomfort. Over the last century, food consumption in this country has shifted dramatically from farm-fresh fruits, grains, and vegetables to food that is highly processed, nutritionally deficient, loaded with fats and refined sugars. In the U.S. today, we consume about 150 grams of fat (1350 calories) in an average daily diet. This is much higher than needed for ideal weight and health. Is it any wonder that obesity and degenerative diseases have increased dramatically?
Flaxseeds
Recently, nutritionists and scientists are beginning to realize the important benefits flaxseed has to offer in combating diseases linked to modern living. What makes the seed of this blue flowering plant so special? The seeds can be a rich source of two essential fatty acids — Alpha Linolenic Acid (Omega-3) and Linoleic (Omega-6). The seeds can be ground into meal or pressed into oil. The best source of flaxseed oil comes from organic seeds, which are processed using a cold-pressed extraction method, which protects the oil from damaging heat, light, and oxygen.
While many Americans are aware of the connection between degenerative diseases and a high fat diet, they continue to consume a diet high in saturated fats and oils. Saturated fats are typically from animal sources. Unsaturated fats are primarily from vegetable sources. Fats high in omega-3 and monounsaturated fatty acids are considered “good.” “Bad” fats are high in saturated and trans fatty acids (partially hydrogenated vegetable oils). “OK” fats are high in polyunsaturated fatty acids. Examples of each type are below:
Good Fats: Olive oil, canola oil, fish fat, flaxseed, flaxseed oil, nut oils, nuts, avocados, and olives. OK Fats: Corn oil, safflower oil, and sunflower oil. Bad Fats: Hydrogenated oils, cooked dairy fats, cooked meat fats, palm oil, and palm kernel oil.
A diet high in unsaturated fat and low in saturated fat can help diminish the likelihood of certain degenerative diseases. Even with the high consumption of fats and oils, most Americans are deficient in the important omega-3 and omega-6 oils. Further, the absorption of essential fatty acids can be hindered by the presence of saturated fat and partially hydrogenated fat present in shortening, margarine, and many prepared foods. Linoleic and alpha-linolenic acids are necessary for the normal functioning of all tissues. These essential fatty acids help with the respiration of the cells and organs and add resiliency and lubrication to the tissues. But these essential fatty acids must be obtained from the diet, as the body can’t produce them internally. Thus, maintaining the proper level of these essential fatty acids can have a profound impact of how the body functions.
Health Benefits Flaxseed oil is nature’s richest source of omega-3 oils. This essential fatty acid is the unsaturated good fat the body needs to help regulate major body functions (like the nervous, immune, cardiovascular, and reproductive systems). As we age, it becomes harder for our body to absorb the fatty acids from foods. So, supplements provide a practical alternative. Supplementing with high lignan flaxseed oil provides additional anti-tumor and anti-estrogenic benefits. In addition, lignans contain powerful antioxidants, anti-viral, anti-bacterial, and anti-fungal properties.
Nutritional oils high in omega-3 fatty acids are a vital component to a healthy diet. Obtaining sufficient omega-3 from vegetable sources such as flaxseed oil is essential for optimal health and life. Flaxseed oil has a long history of folkloric benefit and more recently these benefits have been confirmed by extensive scientific scrutiny. Diets high in saturated fat have been correlated to many chronic diseases. A diet high in essential fatty acids, and low in saturated fats, has been instrumental in preventing many of these very same diseases.
Flaxseed oil, with its high concentration of essential fatty acids, is the ideal choice for most people. It is affordable and can easily be included in the daily diet. A high quality, high lignan, organic flaxseed oil may provide the best method for achieving optimal health.
Scientific Studies
In a twenty-three day study, reported in European Journal of Clinical Nutrition (1995), eleven healthy male participants were given either 40g of flaxseed oil or sunflower seed oil. The group on the flaxseed oil experienced a significant reduction in platelet aggregation response to collagen. From this, the authors concluded that oils rich in alpha-linolenic acid (omega-3) seem to provide better protection in cardiovascular disease (via the decrease in platelet aggregation) than oils rich in linoleic acid.
An article in the American Journal of Clinical Nutrition (1999) reported on the results of a double blind, crossover study in which participants ate either 50g of partially defatted flaxseed or wheat bran in muffins. Twenty-nine people with hyperlipidaemia (abnormal level of lipids and/or lipoproteins in the blood) ate the muffins daily for three weeks. At the end of the study, researchers concluded that ingesting flaxseed helped to significantly decrease total serum cholesterol by 4.6% and low-density lipoprotein cholesterol (LDL or “bad cholesterol”) by 7.6%. The high-density lipoprotein cholesterol (HDL) remained unchanged.
A randomized, double blind trail, reported in the January 2006 issue of American Society for Nutrition, looked at the effect of daily supplementation of flaxseed oil. The purpose was to see if alpha-linolenic acid (ALA) would convert to eicosapentaenoic acid (EPA). EPA is fish-based fatty acid that has proven cardio protective properties. Fifty-six people with chronic illness were given either 3 grams of ALA from flaxseed oil or olive oil daily for 3 months. At the end of the study, researchers found that the plasma eicosapentaenoic acid (EPA) levels increased by 60% in the flaxseed oil group with no change in the olive oil group. For people that don’t eat fish, flaxseed oil appears to be a viable alternative.
References:
Allman MA, Pena NM, Pang D. “Supplementation with flaxseed oil versus sunflower oil in healthy young men consuming a low fat diet: Effects on platelet composition and function.” Europe Journal Clinical Nutrition (49: 69–178). Nature Publishing Group: England;1995.
Harper Charles R., Edwards Megan J., DeFilipis Andrew P., Jacobson Terry A. “Flaxseed Oil Increases the Plasma Concentrations of Cardioprotective (n-3) Fatty Acids in Humans.” The Journal of Nutrition (136:83-87). American Journal for Nutrition: Maryland; January 2006.
Jenkins DJA, Kendall CWC, Vidgen E, et al. “Health aspects of partially defatted flaxseed, including effects on serum lipids, oxidative measures, and ex vivo androgen and progestin activity: A controlled crossover trial.” American Journal of Clinical Nutrition (69: 395–402). The American Society for Nutrition: Maryland; 1999.
Resources:
Elkins Rita, Udall Kate Gilbert, “Flaxseed Oil: The Premiere Source of Omega-3 Fatty Acids.” Woodland Health: Utah; January 1998.
Rudin Donald, Felix Clara. “Omega 3 Oils: A Practical Guide.” Avery Publishing Group: New York; July 1996.
The FDA hasn’t evaluated these statements. This page is presented for educational purposes only. You accept full responsibility for any action you take after reading this post.
