Oils & plant fats

Consuming trans-‐fatty acids and hydrogenated oils (aka. junk oils) contributes to free radicals,
as does a diet high in refined sugar, white flour and white salt.
These three, refined sugar, flour and salt, could be called WHITE DEATH!
The widespread use of hydrogenated oils or trans-‐fatty acids in our food has been shown to reduce cell membrane fluidity (the ability of the cell membrane to protect the cell) which makes the cell much more permeable to bacteria, viruses and cancer.

Canola oil is a BAD OIL! It is rapeseed oil!
Do not use it or consume it. You can use it for polishing your furniture but that’s about it!
The unsaturated oils including flaxseed oil, canola oil, soy oil, maize oil, sunflower oil etc turn into free radicals when heated – don’t use at all in cooking – they turn the food carcinogenic. They should be totally excluded from cooking in Cancer cases and also by the rest for preventing cancer. People who used these foods in cooking had significantly higher rates of all kinds of cancer.

We consume industrial seed oils—soybean, cottonseed, sunflower, safflower, corn, and canola oils—in just about all processed, packaged and refined foods.

Industrial seed oils contain high amounts of a fatty acid called linoleic acid (LA). When LA is exposed to heat—as it inevitably is during food processing or cooking—harmful compounds called OXLAMs are formed. OXLAMs contribute to a process of cellular damage called “oxidative stress,” and are associated with a variety of inflammatory diseases ranging from Alzheimer’s to fibromyalgia to non alcoholic fatty liver disease (NAFLD).
OXLAMs are a major component of atherosclerotic plaques and play a central role in the development of heart disease. High intakes of linoleic acid are especially problematic when the long-chain omega-3 fat DHA, found exclusively in seafood, is absent from the diet. This creates a pro-inflammatory environment in the body.

While neither animal nor plant fats are especially nutrient dense, they do play other important roles in the diet. Perhaps most importantly, they help us to absorb the nutrients that are present in other foods.

What determines food quality? Two important factors:
refining/processing (the less refined or processed the better) and
nutrient density (the more nutrient dense the better).
In this context, we could say that that there are “good fats” and “bad fats”.

Good fats are unprocessed, naturally occurring fats like olive oil, coconut, avocado, butter, and even lard and duck fat when it comes from pasture raised animals.
Bad fats are highly processed and refined industrial seed oils and trans fats.

Turmeric

Jan 272017

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3882399/

Turmeric (the common name for Curcuma longa) is an Indian spice derived from the rhizomes of the plant and has a long history of use in Ayurvedic medicine as a treatment for inflammatory conditions.

The primary active constituent of turmeric, which is responsible for its vibrant yellow color, is curcumin, which was first identified in 1910 by Lampe and Milobedzka. Curcumin exists as a bright yellow powder that provides the pigmentation of turmeric, which is used in the dye industry.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3288651/

Curcumin is the active ingredient of the dietary spice turmeric and has been consumed for medicinal purposes for thousands of years. Modern science has shown that curcumin modulates various signaling molecules, including inflammatory molecules, transcription factors, enzymes, protein kinases, protein reductases, carrier proteins, cell survival proteins, drug resistance proteins, adhesion molecules, growth factors, receptors, cell-cycle regulatory proteins, chemokines, DNA, RNA, and metal ions.

Although curcumin has shown therapeutic efficacy against many human ailments, one of the major problems with curcumin is its poor bioavailability, which appears to be primarily due to poor absorption, rapid metabolism, and rapid systemic elimination. Therefore, efforts have been made to improve curcumin’s bioavailability by improving these features. Adjuvants that can block the metabolic pathway of curcumin have been most extensively used to increase the bioavailability of this polyphenol. For instance, in humans receiving a dose of 2 g curcumin alone, serum levels have been either undetectable or very low, but concomitant administration of piperine was associated with an increase of 2000% in the bioavailability of curcumin. Furthermore, the effect of piperine in enhancing curcumin’s bioavailability has been shown to be much greater in humans than in rats . Other promising approaches to increase the bioavailability of curcumin include use of nanoparticles , liposomes , micelles, phospholipid complexes, and structural analogues .

Curcumin is now regarded as a “new drug” with great potential and is being used as a supplement in several countries. For example, in India, turmeric containing curcumin has been used in curries; in Japan, it is popularly served in tea; in Thailand, it is used in cosmetics; in China, it is used as a colorant; in Korea, it is served in drinks; in Malaysia, it is used as an antiseptic; in Pakistan, people use it as an anti-inflammatory agent to get relief from gastrointestinal discomfort; and in the United States, it is used in mustard sauce, cheese, butter, and chips, as a preservative and a coloring agent. Curcumin is marketed in several forms including capsules, tablets, ointments, energy drinks, soaps, and cosmetics.

Curcumin 100% Turmeric 500mg

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3206621/

http://www.chemistwarehouse.com.au/buy/73691/Wagner-Bio-Curcumin-60-Capsules

fairly low dose of 98mg when probably 500 is needed

https://csn.cancer.org/node/219876 how much curcumin needed 400-500 mg 3 times per day with meals

mix with olive oil or coconut oil and black pepper for better absorbtion

The coconut oil is better than olive oil only because most/much of the olive oil in our groceries is now being found to be of questionable quality and some isn’t olive oil at all. Coconut oil kills fungus, yeast etc.

Effective Dose

Taking raw curcumin, which is the active spice of Tumeric, can be made many times more effective by adopting some well known strategies.

(1) Mix curcumin with high quality fish oil, there is a great synergy between the two. Solubility is an issue as less than 1% of curcumin is soluble in fish oil.

(2) Mix Piperine with the curcumin, around 1% by weight. Also Quercetin is helpful and if you mix curcumin 94%, Quercetin 5% and Piperine 1% you have the right ratios. If you have cancer and are treating it with curcumin etc then the price of some precision scales is but a small price.

(3) There is a product already on the market that combines phospholipids from marine sources, complexed to curcumin, quercetin and piperine. It has many times the potency of a single Meriva capsule.

Curcumin

It should be noted that Curcumin loses a lot of efficacy when heated at 70 degrees centigrade or higher, as does Piperine. When combining note that the ratio of piperine to curcumin is 1%, higher is definetly not better. Add curcumin to all fats taken during the day, butter, oils etc. A ratio here is 0.5% of curcumin to fats. Tumeric is definitely inferior to curcumin and should not be used.

Heating is necessary for dissolving important components. Some are water and some are oil soluble.

The unsaturated oils including flaxseed oil, canola oil, soy oil, maize oil, sunflower oil etc turn into free radicals when heated – don’t use at all in cooking – they turn the food carcinogenic. They should be totally excluded from cooking in Cancer cases and also by the rest for preventing cancer. People who used these foods in cooking had significantly higher rates of all kinds of cancer.

How to do: The ancient asian cultures give an indication: they traditionally dissolve all spices in a about two tablespoons wather along with as much of oil – ghee preferably or coconut oil – these are resistant to heat. The water has two important roles: it prevents the temperature from rising above 100 and dissolves the important water-dissoluble components. Cook for some 3-4 minutes.

http://www.healthdiaries.com/eatthis/20-health-benefits-of-turmeric.html
The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer’s disease.
Here are 20 reasons to add turmeric to your diet:
1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.
2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.
3. Prevented breast cancer from spreading to the lungs in mice.
4. May prevent melanoma and cause existing melanoma cells to commit suicide.
5. Reduces the risk of childhood leukemia.
6. Is a natural liver detoxifier.
7. May prevent and slow the progression of Alzheimer’s disease by removing amyloyd plaque buildup in the brain.
8. May prevent metastases from occurring in many different forms of cancer.
9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.
10. Has shown promise in slowing the progression of multiple sclerosis in mice.
11. Is a natural painkiller and cox-2 inhibitor.
12. May aid in fat metabolism and help in weight management.
13. Has long been used in Chinese medicine as a treatment for depression.
14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.
15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.
16. Promising studies are underway on the effects of turmeric on pancreatic cancer.
17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.
18. Has been shown to stop the growth of new blood vessels in tumors.
19. Speeds up wound healing and assists in remodeling of damaged skin.
20. May help in the treatment of psoriasis and other inflammatory skin conditions.
Contraindications: Turmeric should not be used by people with gallstones or bile obstruction. Though turmeric is often used by pregnant women, it is important to consult with a doctor before doing so as turmeric can be a uterine stimulant.

Bioavailabilty of Nutrients

Jan 272017

The importance of bioavailability
It’s not just the amount of nutrients that a food contains that is important, it’s how bioavailable those nutrients are to the body.
Bioavailability refers to the portion of a nutrient that is absorbed by the body.
The amount of nutrients we absorb from a food is invariably lower than the absolute amount of nutrients the food contains.
The nutrients in some foods are more bioavailable to humans than others. For example, the grass on your front lawn is loaded with vitamins and minerals, but they’re largely inaccessible to humans. Grass contains large amounts of a plant fibre called cellulose, which humans cannot break down. Since we can’t break down the cellulose, we can’t absorb the nutrients grass contains.
On the other hand, nutrients in animal products like fish, meat, poultry, dairy, and eggs are highly bioavailable. This means we can absorb them easily.
The key to nourishing your body, then, is to maximize your intake of bioavailable nutrients. This will ensure that your body has everything it needs to function optimally.

The nutrient density and bioavailability of foods
The table below ranks foods according to their nutrient density and bioavailability.

HIGH	MEDIUM	LOW
Organ meat	Whole grains*	Refined grains (i.e.bread, pasta, crackers, etc.)
Meat,wild game and poultry	Legumes*	Sugar
Fish and shellfish	Plant fats and oils**	Industrial seed oils
Eggs	Animal fats and oils**	Processed food and snacks
Fruits	Dairy products	Sugar-sweetened beverages
Vegetables		Artificial ingredients
Nuts and seeds*		Alcohol
Herbs and spices		Natural sweeteners

* Whole grains, legumes, and nuts and seeds contain substances called “nutrient inhibitors” that impair the absorption of some of the nutrients they contain.
** Plant and animal fats are relatively low in nutrients, but they play other crucial roles, including helping us to absorb the nutrients in other foods.

Looking at the table you might notice several interesting things.

Firstly, all of the most nutrient-dense foods are real, whole foods, and all of the least nutrient-dense foods are processed and refined foods.

Processed and refined foods are destroying our health because they promote overeating and inflammation, and inflammation is at the root of all modern disease. Here we see yet another problem with these foods: they are at the bottom of the scale in terms of nutrient density.

Secondly, you might be surprised to see that organ meats, meat, fish and shellfish are in the highest category of nutrient density. In fact, when the major nutrients required for human function are considered, these foods are even more nutrient-dense than fruits and vegetables.

One serving of beef (about 3.5 ounces) typically contains more B12, niacin (B3), vitamin D, retinol (vitamin A), zinc, iron, potassium, phosphorus, and EPA and DHA than the same amount of blueberries or kale, which are two of the most nutrient dense plant foods. In addition, the nutrients in meat are highly bioavailable when compared to foods like cereal grains, nuts and seeds, and legumes. The bioavailability of zinc, for example, is four times higher in meat than it is in grains.

Thirdly, while neither animal nor plant fats are especially nutrient dense, they do play other important roles in the diet. Perhaps most importantly, they help us to absorb the nutrients that are present in other foods.

Finally, look at where whole grains and legumes are on the table; they’re not the nutritional powerhouses you may have been led to believe they are. Not only do they lack important nutrients, but they also contain substances called “nutrient inhibitors” that make it more difficult for us to absorb some of the nutrients they do contain.

Cultures who ate a lot of grains and legumes went to great lengths to break down these nutrient inhibitors so they could better absorb the nutrients in these foods.
Methods included soaking, sprouting, fermenting, and leavening.
If you have the time and energy to prepare grains and legumes in these ways, and you tolerate them well, there’s no reason they can’t be part of a diet that emphasizes other more nutrient dense foods like meat, fish, eggs, and fruits and vegetables.

Likewise, if you eat nuts and seeds, you should soak and then dehydrate or roast them first in order to increase the bioavailability of the nutrients they contain.

Vitamin E

Jan 272017

Food

Numerous foods provide vitamin E. Nuts, seeds, and vegetable oils are among the best sources of alpha-tocopherol, and significant amounts are available in green leafy vegetables and fortified cereals. Most vitamin E in American diets is in the form of gamma-tocopherol from soybean, canola, corn, and other vegetable oils and food products

Selected Food Sources of Vitamin E (Alpha-Tocopherol)
Food	Milligrams (mg) per serving	Percent DV*
Wheat germ oil, 1 tablespoon	20.3	100
Sunflower seeds, dry roasted, 1 ounce	7.4	37
Almonds, dry roasted, 1 ounce	6.8	34
Sunflower oil, 1 tablespoon	5.6	28
Safflower oil, 1 tablespoon	4.6	25
Hazelnuts, dry roasted, 1 ounce	4.3	22
Peanut butter, 2 tablespoons	2.9	15
Peanuts, dry roasted, 1 ounce	2.2	11
Corn oil, 1 tablespoon	1.9	10
Spinach, boiled, ½ cup	1.9	10
Broccoli, chopped, boiled, ½ cup	1.2	6
Soybean oil, 1 tablespoon	1.1	6
Kiwifruit, 1 medium	1.1	6
Mango, sliced, ½ cup	0.7	4
Tomato, raw, 1 medium	0.7	4
Spinach, raw, 1 cup	0.6	3

Tolerable Upper Intake Levels (ULs) for Vitamin E
Age	Male	Female	Pregnancy	Lactation
1–3 years	200 mg (300 IU)	200 mg (300 IU)
4–8 years	300 mg (450 IU)	300 mg (450 IU)
9–13 years	600 mg (900 IU)	600 mg (900 IU)
14–18 years	800 mg (1,200 IU)	800 mg (1,200 IU)	800 mg (1,200 IU)	800 mg (1,200 IU)
19+ years	1,000 mg (1,500 IU)	1,000 mg (1,500 IU)	1,000 mg (1,500 IU)	1,000 mg (1,500 IU)

https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

Eating Guide for Weight Loss

Jan 272017

7 PROVEN WAYS TO LOSE WEIGHT WITH ADRENAL FATIGUE

More on meals for weigh loss… ·∙
Each meal should include 1-‐2 potions of lean protein. ·∙
Eat all the low-‐glycemic veggies you want, at least 6 servings a day

Low Glycemic Veggies (organic):
Artichokes
Asparagus
Beans & Legumes
Broccoli
Brussels sprouts
Cauliflower
Celery
Cucumbers
Eggplants
Green Beans
Green Peppers
Lettuce
Mushrooms
Spinach
Tomatoes
Zucchini

Higher Glycemic Veggies (Try to limit):
Beets
Carrots
Celery Root
Corn
Parsnips
Peas
Red potatoes
Rutabaga
Sweet potatoes
Turnips
White potatoes
Winter squash
Yams
If you have a thyroid problem and have read/heard that cruciferous vegetables like
broccoli, kale, cabbage, rutabaga, and cauliflower are bad because they are goitergenic (ie. they will cause an enlargement)” theres no need to worry about if your organs are working! (stomach, liver, pancreas, adrenals, etc.)
That is WHY you HAVE to be HEALTHY TO LOSE WEIGHT!
Cruciferous vegetables are very high in phytonutrients! They eliminate toxins from the body by providing enzymes to help your liver!

Low Glycemic Fruits: (The best are berries and any fruit with a pit)
Apples
Apricots
Blackberries
Blueberries
Cantaloupes
Cherries
Grapefruits
Nectarines
Peaches
Plums
Raspberries
Strawberries

Higher Glycemic Fruits (Try to limit/avoid):
Bananas
Clementines
Grapes
Honeydew
Oranges
Papayas
Pineapples
Raisins
Tangerines
Watermelon
Dates, dried fruits
Juicing is a NO-‐NO when attempting to lose weight! You NEED the fiber!!!!

A small serving of good fat with each meal and snack (Coconut oil is the best!!!)
Eat 1-‐2 snacks per day if needed BUT
Don’t eat after 8pm ·∙
Drink 48-‐64 oz of water minimum each day ·∙
Have a minimum of 25 grams of fiber a day!

Good Fats:
Coconut oil
Avocados
Raw Nuts & seeds
Olives/Olive Oil
Peanuts/Oil
Peanut Butter
Almonds
Fish (omega-‐3…salmon, tuna, etc)
Flaxseed

Eat spicy foods,
drink more water,
snack on nuts and seeds,
eat a big breakfast,
eat three meals/day,
eat a lighter dinner,
eat slowly and chew thoroughly,
eliminate MSG/Modified Food Starch/Natural Flavorings.

Siberian Cedar Nut Oil

Jan 272017

http://www.ringingcedarsofrussia.org/cedar_nut_oil_information.php#oil

Cedar nut oil improves the composition of the blood, and helps prevent the development of tuberculosis and anemia. The oil is used for prophylactic purposes in atherosclerosis, hypertension, cirrhosis of the liver, stomach and duodenal ulcers, shortness of breath, and silicosis, and facilitates the treatment of patients suffering from leukemia.

The oil contains a high quantity of vitamin E (tocopherol, 56 mg for 100 g), which promotes the restoration of male potency, the preservation of a high capacity for work, the assimilation of proteins and fats, and treatment in cases of illnesses of the liver, pancreas, intestines, atherosclerosis, and rheumatism. Tocopherol translated means “I bear life.” Cedar nut oil also contains significant quantities of vitamins P, A, B, which are essential for the normal development and functioning of the human organism.

The oil is composed of unsaturated fatty acids, including those not synthesized in the human body — linoleic, lineolenic, and arachidonic acid, which possess an antisclerotic action. They have a normalizing effect on the walls of the blood vessels, increase their elasticity, and lower their permeability. It has been determined that linoleic acid possesses a neutralizing effect for many poisons. In this regard, Cedar nut oil is extremely necessary for a population that lives in cities, where the atmosphere is strongly polluted by gaseous emissions.

The energy value of one gram of Cedar nut oil is high, and comes to 9 kCal. The composition of this oil includes vitally essential irreplaceable components, among which are those involved in lipotropic and antisclerotic activity (polyunsaturated fatty acids, vitamins A, E, and others). The ease of assimilation of the oil is high: 95-98%.

Cedar nut oil may be used in cooking, in the production of confectionary goods of the highest quality, mayonnaises, margarines, and in the preparation of vegetable dishes and tasty additives.

Cedar nut oil is the purest in comparison to other vegetable oils. While sunflower, cotton-seed, soya, mustard, rape, and other oils are obtained from agricultural crops grown on soils fertilized with various chemical substances and treated with pesticides, Cedar stands in Siberia are not subjected to these types of supplements and treatments, so this oil is ecologically pure.

The vitamin E content of Cedar nut oil exceeds that of olive oil by five times and coconut oil by three times. The concentration of vitamin F in the oil is three times greater than in the cod-liver oil based Vitamin F preparation sold in pharmacies

Use of Cedar nut oil in medicine

Cedar nut oil is used as a supplementary remedy for the basic course of treatment.

Internal Medicine – as an excellent remedy for tonsillitis, respiratory illnesses, and influenza.

Gastroenterology – in erosive ulcerous lesions of the stomach and duodenum, superficial gastritis and bulbitis, chronic pancreatitis, post-resection disturbances of a peptic ulcer, gastritis of the stump of the stomach, anastomositis, esophagitis, cholecystitis, and hepatocholecystitis.

The oil suppresses the secretion of hydrochloric acid and regulates the acid-forming function of the stomach, and the fat soluble vitamins it contains promotes the processes of the regeneration of the mucous gastroduodenal area. It has a beneficial action on the functions of the intestine, promotes the evacuation of the gallbladder and the elimination of constipation.

In chronic gastritis with increased secretions (of gastric juice, hydrochloric acid, pepsin), 25-30 g taken 30 minutes before eating.

Obstetrics and Gynecology – in erosive ulcerous lesions of the neck of the uterus. Recommended for pregnant women to prevent fetal mutation and as an essential, easily assimilated natural vitamin preparation, which additionally has a slight purgative effect.

For nursing mothers – as an agent: a) that increases the level of lactation; b) that improves the composition of the milk; c) that prevents the formation of intestinal pain in infants.

In internal use, it is a source for the rejuvenation of the organism, completing the balance of vitamins and trace elements in pregnant women and patients in the postpartum period.

Pediatrics – indispensable in child nutrition from the first year of age, since it promotes the growth of the human organism.

Surgery – as an agent to accelerate the joining together of tissues in the postoperative period and for the healing of sutures and scars, as well as in varicosis. It is a healing agent.

Cedar nut oil promotes the healing of wounds and sutures. It is an antiseptic and an agent that promotes rapid healing. It may be used both externally (rub into the ulcers, wounds, and sutures) as well as internally (take 1 teaspoon three times per day).

Cedar nut oil may be taken to accelerate the regenerative processes in the postoperative period in the form of applications to the areas of postoperative sutures. Also possible is local use in the pathology of the neck of the uterus (erosion of the neck of the uterus).

Dentistry – as a remedy for stomatitis, parodontosis, parodontitis, and as an analgesic and antibacterial agent.

Proctology – in hemorrhoids and lesions in the tissues of the rectum.

Neurology – to normalize the activity of the nervous system.

Dermatology – as an agent to fight dandruff and hair loss. To fight bedsores. It prevents the development of dermatitis in children. Used in the treatment of burns and frostbite by rubbing or applying dressings soaked in the oil. The dressing should be changed each day.

Immunology – as a highly effective agent for stimulating the immune system.

As part of the daily food allowance for a healthy person, 28-30 g (without the use of other oils of vegetable origin).

Endocrinology – against diseases of the thyroid gland.

Cosmetology – as masks to prevent the fading of the skin. It strengthens the nails and hair, softens the cuticles, the skin of the hands, feet, and entire body. Massage with the use of Cedar nut oil eliminates fatigue, improves peripheral blood circulation, improves lymphatic drainage, eliminates venous congestion in the extremities, improves the elasticity of the skin, increases vitality. Use of the oil in a bath, in a sauna while rubbing into the skin promotes the rejuvenation of the dermal layers and the healing of wounds.

Omega 3

Jan 272017

The two major classes of polyunsaturated fatty acids (PUFAs) are the omega-3 and omega-6 fatty acids. Like all fatty acids, PUFAs consist of long chains of carbon atoms with a carboxyl group at one end of the chain and a methyl group at the other. PUFAs are distinguished from saturated and monounsaturated fatty acids by the presence of two or more double bonds between carbons within the fatty acid chain.

Omega-3 fatty acids (omega-3s) have a carbon–carbon double bond located three carbons from the methyl end of the chain. Omega-3s, sometimes referred to as “n-3s,” are present in certain foods such as flaxseed and fish, as well as dietary supplements such as fish oil. Several different omega-3s exist, but the majority of scientific research focuses on three: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA contains 18 carbon atoms, whereas EPA and DHA are considered “long-chain” (LC) omega-3s because EPA contains 20 carbons and DHA contains 22.

The human body can only form carbon–carbon double bonds after the 9th carbon from the methyl end of a fatty acid. Therefore, ALA and linoleic acid are considered essential fatty acids, meaning that they must be obtained from the diet. ALA can be converted into EPA and then to DHA, but the conversion (which occurs primarily in the liver) is very limited, with reported rates of less than 15%. Therefore, consuming EPA and DHA directly from foods and/or dietary supplements is the only practical way to increase levels of these fatty acids in the body.

ALA is present in plant oils, such as flaxseed, soybean, and canola oils. DHA and EPA are present in fish, fish oils, and krill oils, but they are originally synthesized by microalgae, not by the fish. When fish consume phytoplankton that consumed microalgae, they accumulate the omega-3s in their tissues.

After ingestion, dietary lipids are hydrolyzed in the intestinal lumen. The hydrolysis products—monoglycerides and free fatty acids—are then incorporated into bile-salt– containing micelles and absorbed into enterocytes, largely by passive diffusion. The process is efficient, with an absorption rate of about 95%, which is similar to that of other ingested fats. Within intestinal cells, free fatty acids are primarily incorporated into chylomicrons and enter the circulation via the lymphatic system. Once in the bloodstream, lipoprotein particles circulate within the body, delivering lipids to various organs for subsequent oxidation, metabolism, or storage in adipose tissue.

Omega-3s play important roles in the body as components of the phospholipids that form the structures of cell membranes. DHA, in particular, is especially high in the retina, brain, and sperm. In addition to their structural role in cell membranes, omega-3s (along with omega-6s) provide energy for the body and are used to form eicosanoids. Eicosanoids are signaling molecules that have similar chemical structures to the fatty acids from which they are derived; they have wide-ranging functions in the body’s cardiovascular, pulmonary, immune, and endocrine systems.

The eicosanoids made from omega-6s are generally more potent mediators of inflammation, vasoconstriction, and platelet aggregation than those made from omega-3s, although there are some exceptions. Because both classes of fatty acids compete for the same desaturation enzymes, ALA is a competitive inhibitor of linoleic acid metabolism and vice versa. Similarly, EPA and DHA can compete with arachidonic acid for the synthesis of eicosanoids. Thus, higher concentrations of EPA and DHA than arachidonic acid tip the eicosanoid balance toward less inflammatory activity.

Some researchers propose that the relative intakes of omega-6s and omega-3s—the omega-6/omega-3 ratio—may have important implications for the pathogenesis of many chronic diseases, such as cardiovascular disease and cancer, but the optimal ratio has not been defined. Others have concluded that such ratios are too non-specific and are insensitive to individual fatty acid levels. Most agree that raising EPA and DHA blood levels is far more important than lowering linoleic acid or arachidonic acid levels.

Currently, most clinicians do not assess omega-3 status, but it can be done by measuring individual omega-3s in plasma or serum phospholipids and expressing them as the percentage of total phospholipid fatty acids by weight. Experts have not established normal ranges, but mean values for serum or plasma phospholipid EPA plus DHA among U.S. adults not taking omega-3 supplements are about 3%–4%. Plasma and serum fatty acid values, however, can vary substantially based on an individual’s most recent meal, so they do not reflect long-term dietary consumption.

It is also possible to assess omega-3 status via analysis of erythrocyte fatty acids, a measurement that reflects longer-term intakes over approximately the previous 120 days. The “omega-3 index” proposed by Harris and von Schacky reflects the content of EPA plus DHA in erythrocyte membranes expressed as a percentage of total erythrocyte fatty acids. This index can be used as a surrogate for assessing tissue levels of EPA plus DHA. EPA and DHA typically comprise about 3%–5% of erythrocyte fatty acids in Western populations with low fish intakes. In Japan, where fish consumption is high, erythrocyte EPA and DHA levels are about twice those of Western populations.

Recommended Intakes

The table below lists the current AIs for omega-3s in grams per day.
Human milk contains omega-3s as ALA, EPA and DHA, so the IOM established an AI for infants from birth to 12 months that is equivalent to the mean intake of omega-3s in healthy, breastfed infants.

For infants, the AIs apply to total omega-3s. For ages 1 and older, the AIs apply only to ALA because ALA is the only omega-3 that is essential. The IOM did not establish specific intake recommendations for EPA, DHA or other LC omega-3s.

Adequate Intakes (AIs) for Omega-3s
Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	0.5 mg	0.5 mg
7–12 months	0.5 mg	0.5 mg
1–3 years	0.7 mg	0.7 mg
4–8 years	0.9 mg	0.9 mg
9–13 years	1.2 mg	1.0 mg
14–18 years	1.6 mg	1.1 mg	1.4 mg	1.3 mg
19-50 years	1.6 mg	1.1 mg	1.4 mg	1.3 mg
51+ years	1.6 mg	1.1 mg

Sources of Omega-3s

Food
Plant oils that contain ALA include flaxseed (linseed), soybean, and canola oils.
Chia seeds and black walnuts also contain ALA.

The omega-3 content of fish varies widely.
Cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines, contain high amounts of LC omega-3s,
whereas fish with a lower fat content—such as bass, tilapia and cod—as well as shellfish contain lower levels.
The omega-3 content of fish also depends on the composition of the food that the fish consumes.
Farmed fish usually have higher levels of EPA and DHA than wild-caught fish, but it depends on the food they are fed. An analysis of the fatty acid composition of farm-raised Atlantic salmon from Scotland showed that the EPA and DHA content significantly decreased between 2006 and 2015 due to the replacement of traditional marine ingredients in fish feed with other ingredients.

Beef is very low in omega-3s, but beef from grass-fed cows contains somewhat higher levels of omega-3s, mainly as ALA, than that from grain-fed cows.

Some foods, such as certain brands of eggs, yogurt, juices, milk, and soy beverages, are fortified with DHA and other omega-3s.
Since 2002, manufacturers have added DHA and arachidonic acid (the two most prevalent LC PUFAs in the brain) to most infant formulas available in the United States.

Several food sources of ALA, DHA, and/or EPA are listed in the Table below.
The U.S. Food and Drug Administration (FDA) has established a Daily Value (DV) of 65 g for total fat but not for omega-3s. Thus, the Table presents the amounts of omega-3 fatty acids in grams per serving only and not the percent of the DV.

Selected Food Sources of ALA, EPA, and DHA
Food	Grams per serving
	ALA	DHA	EPA
Flaxseed oil, 1 tbsp	7.26
Chia seeds, 1 ounce	5.06
Flaxseed, whole, 1 tbsp	2.35
Salmon, Atlantic, farmed cooked, 3 ounces		1.24	0.59
Salmon, Atlantic, wild, cooked, 3 ounces		1.22	0.35
Herring, Atlantic, cooked, 3 ounces		0.94	0.77
Canola oil, 1 tbsp	1.28
Sardines, canned in tomato sauce, drained, 3 ounces		0.74	0.45
Mackerel, Atlantic, cooked, 3 ounces		0.59	0.43
Salmon, pink, canned, drained, 3 ounces	0.04	0.63	0.28
Soybean oil, 1 tbsp	0.92
Trout, rainbow, wild, cooked, 3 ounces		0.44	0.40
Black walnuts, 1 ounce	0.76
Mayonnaise, 1 tbsp	0.74
Oysters, eastern, wild, cooked, 3 ounces	0.14	0.23	0.30
Sea bass, cooked, 3 ounces		0.47	0.18
Edamame, frozen, prepared, ½ cup	0.28
Shrimp, cooked, 3 ounces		0.12	0.12
Refried beans, canned, vegetarian, ½ cup	0.21
Lobster, cooked, 3 ounces	0.04	0.07	0.10
Tuna, light, canned in water, drained, 3 ounces		0.17	0.02
Tilapia, cooked, 3 ounces	0.04	0.11
Scallops, cooked, 3 ounces		0.09	0.06
Cod, Pacific, cooked, 3 ounces		0.10	0.04
Tuna, yellowfin, cooked 3 ounces		0.09	0.01
Kidney beans, canned ½ cup	0.10
Baked beans, canned, vegetarian, ½ cup	0.07
Ground beef, 85% lean, cooked, 3 ounces	0.04
Bread, whole wheat, 1 slice	0.04
Egg, cooked, 1 egg		0.03
Chicken, breast, roasted, 3 ounces		0.02	0.01
Milk, low-fat (1%), 1 cup	0.01

Diet Plan for Hypothyroidism

Jan 272017

Video with explanation of hypothyroidism and tips on diet to help resolve the problem.

8 minutes.

Diet rich in;

Protein
Iodised salt
Sea salt
Most fish
Fish oil
Sea weed / kelp
Eggs
Certain cheeses
Green leafy vegetables

Eat foods that contain a lot of fatty acids;

Almonds
Walnuts
Whole grains
Lean Meat
Milk
Egg Whites

Eat foods with Selenium that contain anti-oxidants, anti-aging, anti-cancer enzymes;

Rice
Corn
Wheat
Brazil Nuts
Walnuts
Onions
Oats
Garlic
Soybeans

Chicken, Beef and certain fish also contain Selenium so be careful not to overdose.

Eat Vitamins

Eat foods that contain these vitamins including;

Bananas
Bok Choy
Broccoli
Cantaloupe
Carrots
Egg Yokes
Figs
Oranges
Spinach

Stay away from;

Sugar
Junk food & fast food – especially fried fast food
Vegetables that contain high amounts of iron – cauliflower, mustard
Alcohol

7 foods that help with Hypothyroidism

4 minutes

Coconut oil – 1 teaspoon virgin coconut oil per day
Ginger Tea source of zinc, magnesium, potassium
Fish – selenium, iodine, B12, Omega 3
Apple Cider Vinegar – restore pH balance
Nuts – for selenium – Brazil nuts, Macadamia, Hazelnuts
Wild Oats – selenium, iron, zinc, manganese, fiber
Black Walnut – iodine, magnesium. Blood purifier- removes toxins from blood

The Elimination Diet
Dr. Izabella Wentz with Tom Malterre on the Elimination Diet

45 min