“Secret Effects of Eating Salmon, Says Science”

 

Do the benefits of this fish outweigh the potential risks?

Whether it's chopped up in a poke bowl or grilled to perfection alongside some fresh asparagus, salmon can be a delicious and healthy fish to enjoy any time of year. If you're a lover of salmon or any fish for that matter, chances are you've heard a lot of talk about possible health benefits and negative side effects. And all this talk can get confusing. We wanted to find all the possible effects of salmon, the good and the bad. 

 

YOU'LL GET PLENTY OF VITAMIN B12: Have you ever felt extremely tired and lethargic, only to have someone recommend a B12 supplement to you? This is because vitamin B12 is an essential nutrient in maintaining a healthy system of nerve and blood cells in our body. When we are deficient in B12, we may experience weakness, weight loss, and even depression. And according to the National Institute of Health, we need B12 to help prevent megaloblastic anemia, a blood problem that can lead to lethargy and exhaustion. Because our body can't store its own B12, we have to get this vitamin from food or supplements. The good news is that salmon is overflowing with vitamin B12. To put it in perspective, the daily recommended intake of B12 is 2.4 micrograms, and there are around 2.38 micrograms of B12 in a 3 oz. fillet.

YOU MAY CONSUME POLLUTANTS: Any time we consume fish, we run the risk of potentially ingesting pollutants from the ocean. Dioxin, a chemical pollutant caused mostly by industrial waste, is commonly found in the fat of salmon. The Environmental Protection Agency states that dioxins are considered toxic and can lead to potential health issues if consumed in larger quantities. Some research also links dioxin intake with cancer and reproductive issues, but the actual evidence of this claim is inconsistent. It may sound scary, but the risks are rare. According to Foods Journal, experts still recommend salmon as a reliable source of healthy nutrients, despite the risk of dioxin and other chemicals. BMC Public Health also performed a benefit-risk assessment on salmon in 2020. They concluded that even after the potential risks of consuming added pollutants and chemicals through salmon, the cardiovascular and overall health benefits of this fish outweigh the risk factor.

YOU MAY IMPROVE YOUR HEART HEALTH:  Omega-3 fatty acids are extremely beneficial for maintaining a healthy heart. You can find omega-3 in things like flaxseeds, chia seeds, certain nuts, and you guessed it—salmon! Salmon is one of the richest sources with around 2,260 milligrams of omega-3's per 3.5 oz. filet. According to Circulation, omega-3 fatty acids help our heart by lowering our triglyceride levels (fat that is carried in our blood) and increasing our body's "good" cholesterol levels, which decreases our risk of heart disease. 

YOU MIGHT REDUCE INFLAMMATION: Chronic inflammation in our body can lead to a number of health issues like heart disease, diabetes, and chronic pain. Thankfully, the omega-3 fatty acids found in salmon and other fatty fish have been linked to reducing inflammation. According to a report from Biochemical Society Transactions, EPA and DHA (two types of omega-3 fatty acids) can have anti-inflammatory effects in our cell membranes. Omega-3's in the form of supplements even yielded positive anti-inflammatory results in some patients with rheumatoid arthritis.

 

YOU MAY IMPROVE YOUR BRAIN HEALTH: Fatty fish like salmon can possibly improve our brain health and even slow cognitive decline as we age. A study of Chinese adults from the Journal of Nutrition found that the powerful nutrients in fish (including salmon) like vitamin D, vitamin B, magnesium, and selenium, can have a positive impact on cognitive function. Of the participants who were above the age of 65, those who consumed fish more than once a week saw better brain improvement than those who consumed less than one serving of fish per week.

 

YOU'LL CONSUME A HELPFUL ANTIOXIDANT: Salmon gets its natural pinkish/red color from a chemical compound called astaxanthin. This is a naturally occurring pigment that is also an antioxidant with tons of health benefits. According to a review published in Marine Drugs, astaxanthin has been linked to having anti-inflammatory properties, as well as positive impacts on reducing the risk of certain cancers and diabetes. In particular, wild-caught salmon is known for having a high amount of astaxanthin. A 2005 study from the Asian Journal of Andrology even found positive results on male fertility and sperm velocity after being given a trial of astaxanthin. 

BY: samantha boesch, eat this, not that, AUGUST 26, 2021 

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Fruit and Veggie Skins You Can Eat”

 

POTATO: Although you might be more interested in what’s inside the potato, its skin has fiber and tons of nutrients, like vitamins B and C, potassium, calcium, and iron.

PEACH: The fuzzy skin on peaches is packed with antioxidants and vitamins. Not only that, it has lots of dietary fiber, too. Peach skin has loads of vitamin A. There are also carotenoids -- a kind of antioxidant and provitamin -- in peach skin. These could help lessen your chances of cataracts. You’ll be getting a good amount of fiber too, which helps your body digest food.

EGGPLANT: An eggplant’s skin has lots of antioxidants. This is especially true for eggplant varieties that are darker in color. For example, purple eggplant varieties will have more nutrients in their skin than the white varieties. You may find an eggplant's skin a little too chewy to eat.

WATERMELON: Watermelon rinds have an amino acid called citrulline. It can help get rid of nitrogen in your blood and can also help ease pain if you have sore muscles. In fact, the rind has more citrulline than the juicy flesh. If you’re not keen on eating the rind raw, there are other ways to prepare and eat it. You can pickle it, juice it, or stir fry it like a vegetable.

APPLE: Interestingly, apple peels have more vitamins and fiber than what's inside. Fiber is helpful for stopping cholesterol buildup in your blood vessels. There’s also an antioxidant called quercetin that can help your brain and lungs work better.

CUCUMBER: Most of a cucumber's nutrients are in its dark green outer skin. It has lots of potassium, antioxidants, and fiber. The skin is also rich in vitamin K, a nutrient that supports bone health and blood clotting. But if the cucumber you want to eat isn’t organic and it has a heavy waxed coating, you might want to peel it anyway.

MANGO: Poison ivy has a chemical called urushiol. It’s what causes the itchy rash for most people who come in contact with it. Mangos have that same chemical, mostly in the skin. If you don’t get a rash from poison ivy, great news -- the skin of a mango is chock-full of dietary fiber. It’s also packed with vitamins E and C, antioxidants, polyphenols, and carotenoids. On top of that, it has polyunsaturated fatty acids and both omega-3 and omega-6.

KIWI: Kiwis have fuzzy, tough skin, but don’t let that stop you. You can scrape off the fuzz if you don’t like it. If you do eat the skin, you’ll get antioxidants, flavonoids (plant chemicals), and vitamin C. In fact, the skin has more of those nutrients than the inside does.

ZUCCHINI: Zucchini peels can taste a little bitter, but they’re extremely nutritious. You’ll get fiber, potassium, and some extra vitamin C. The skin of a zucchini also has loads of antioxidants, like lutein, carotenoids, and zeaxanthin. You can reap the benefits of this veggie skin by combining them with other flavors, like in a salad, or by cooking them.

BANANA: Bananas have a peel that’s tough to eat and tastes bitter. Still, the peel has some great health benefits. It has potassium and antioxidants, like lutein. Lutein is good for eye health. Banana peels also have something called tryptophan, an amino acid. Since the skin is tough and bitter, you can boil it for a few minutes, then bake in the oven to dry it out for a tea or a smoothie.

ORANGE: Orange peels have an incredible amount of vitamin C -- twice the amount that’s inside the fruit. They’re also packed with vitamin B6, calcium, potassium, magnesium, and riboflavin (a B vitamin). Orange peels are hard to digest and they can be bitter. So, use a grater to make orange zest. You can zest in salad dressings or sprinkle it directly on top of a salad. The flavor of the zest also goes well with chocolate and ice cream.

REVIEWED BY: Brunilda Nazario, MD, WebMD, on July 02, 2021

SOURCES:

Simply Healthy Family: “Can You Eat The Peach Skin? Find Out The Truth Here.”

National Cancer Institute: “Carotenoid.”

A Healthier Michigan: “Seeds vs. Skin: Revealing the Healthiest Parts of Produce.”

UnityPoint Health: “Your Fresh Fruit Nutrition and Calorie Guide.”

Foundation Louis Bonduelle: “Eggplant.”

Produce for Better Health Foundation: “Are mango skins safe to eat?”

Eat Better Move More: “Can I Eat The Skin of A Mango?”

Oregon State University: “Riboflavin.”

BlackDoctor.org: “9 Times You Should Eat Fruit & Vegetable Skins.”

Watermelon.org: “Three Ways to Eat Watermelon Rind.”

Northside Hospital, Everyday Wellness: “Five Food Scraps You’re Tossing—But Should Be Eating.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“13 Foods That Fight Inflammation”

Out-of-control inflammation can lead to obesity, heart disease, and cancer, among other conditions. Here's what inflammation actually is, and what to eat to fight it.

IS THERE AN ANTI-INFLAMMATORY DIET? Inflammation is part of the body’s immune response; without it, we can't heal. But when it's out of control, it can contribute to serious health issues, including chronic conditions like obesity, heart disease, and cancer. Foods high in sugar and saturated fat can spur inflammation. “They cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels,” Scott Zashin, MD, clinical professor at the University of Texas Southwestern Medical Center in Dallas, tells Health. The good news is, plenty of foods can actually curb inflammation. Add these items to your plate today.

FATTY FISH: Oily fish, such as salmon, mackerel, tuna, and sardines, are high in omega-3 fatty acids, which can help reduce inflammation. Aim to eat eight ounces of fish each week, and cook them in healthy ways. In one study, men who consumed the most omega-3s each day from baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of death from heart disease by 23%, compared with those who ate the least. Women had a less dramatic drop but also decreased their risk of heart disease. Not a fan of seafood? Fish oil supplements may help lower inflammation. Also, reduce your intake of omega-6 fatty acids (found in processed foods and some vegetable oils); a healthy balance between omega-3s and omega-6s is essential.

WHOLE GRAINS: Consuming most of your grains as whole grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. That’s because whole grains have more fiber, which has been shown to reduce levels of C-reactive protein, a marker of inflammation in the blood. some simple ways to incorporate 100% whole grains into every meal: Start the day with oatmeal or overnight oats, or whip rolled oats into a smoothie. Add cooked, chilled quinoa to a garden salad or grain bowl for lunch, then snack on popcorn popped in extra virgin olive oil or avocado oil. Serve a veggie-filled stir fry over a bed of brown rice at dinner, or add wild rice to a veggie chili or soup.

DARK LEAFY GREENS: Vitamin E may be key in protecting the body against pro-inflammatory molecules called cytokines. One of the best sources of this vitamin are dark green veggies, such as spinach, Swiss chard, kale, and broccoli. Dark greens and cruciferous vegetables also have higher concentrations of certain nutrients—like calcium, iron, and disease-fighting flavonoids—than veggies with lighter-colored leaves.

NUTS: Another source of inflammation-fighting healthy fats is nuts. Almonds are particularly rich in fiber, calcium, and vitamin E, and walnuts have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts are packed with antioxidants that can help your body fight off and repair the damage caused by inflammation. Nuts (along with fish, leafy greens, and whole grains) are also a big part of the Mediterranean diet, shown in one study to reduce markers of inflammation in as little as six weeks.

SOY: Studies have suggested that isoflavones—compounds in soy that the body converts into estrogen-like chemicals—may help lower CRP and inflammation levels in women. One study published in the Journal of Inflammation found that soy isoflavones also helped reduce the negative effects of inflammation on bone and heart health in mice. Look for USDA certified organic soy foods, and avoid heavily-processed soy whenever possible—which may not include the same benefits and is usually paired with additives and preservatives. Instead, aim to get more soy milk, tofu, and edamame (boiled soybeans) into your regular diet.

PEPPERS: “Colorful vegetables are part of a healthier diet in general,” Karen H. Costenbader, MD, associate professor of medicine and rheumatoid arthritis doctor at Harvard Medical School, tells Health. "Colorful peppers, tomatoes, squash, and leafy vegetables have high quantities of antioxidant vitamins and lower levels of starch." Bell peppers are available in a variety of colors, while hot peppers (like chili and cayenne) are rich in capsaicin, a chemical that’s used in topical creams that reduce pain and inflammation. Peppers, however, are nightshade vegetables—which some doctors and patients believe can exacerbate inflammation in people with rheumatoid arthritis. “What helps one person may be harmful to another,” says Dr. Zashin. “You just need to pay attention to your diet and your symptoms, and stick with what works for you.”

TOMATOES: Tomatoes, another nightshade veggie, may also help reduce inflammation in some people. (Of course, Dr. Zashin’s advice about what works for you, individually, applies here, as well.) Tomatoes are rich in lycopene, which helps reduce inflammation in the lungs and throughout the rest of the body. Cooked tomatoes provide even more lycopene than raw ones, so tomato sauce works, too—and a 2013 Iranian study found that tomato juice consumption was also beneficial for reducing systemic inflammation.

BEETS: This vegetable’s brilliant red color is a tip-off to its equally brilliant antioxidant properties. Beets (and beetroot juice) can not only reduce inflammation but may also protect against cancer and heart disease, thanks to their generous helping of fiber, folate, and powerful plant pigments called betalains.

GINGER AND TURMERIC: These spices, common in Asian and Indian cooking, have been shown in various studies to hold anti-inflammatory properties,” says Dr. Costenbader. Turmeric, the pungent, golden spice used in curry, appears to work in the body by helping to turn off NF-kappa B, a compound that's integral to triggering the process of inflammation, research shows. Turmeric's cousin ginger, meanwhile, may cut inflammation in the gut when taken in supplement form.

GARLIC AND ONIONS: These pungent vegetables are considered anti-inflammatory superstars for good reasons. Organosulfur compounds derived from garlic may lower the production of substances in the blood that boost inflammation. Quercetin, a flavonoid in onions, helps inhibit inflammation-causing agents at play in arthritis. For the greatest benefits, eat garlic raw, or let crushed or chopped cloves stand for 10 minutes before cooking. And opt for red or yellow onions or shallots instead of white or sweet varieties.

OLIVE OIL: Anything that fits into a heart-healthy diet is probably also good for inflammation—and that includes healthy, plant-based fats like olive oil, says Dr. Zashin. In fact, one Spanish study reported that the Mediterranean diet's heart-health perks may be largely due to its use of olive oil. Oleocanthal, the source of olive oil's distinctive aftertaste, has been shown to have similar anti-inflammatory effects as ibuprofen. A different study found that higher blood levels of alpha-tocopherol, a form of vitamin E in olive oil, were linked to better lung function; more gamma-tocopherol, a kind of vitamin E in corn and soybean oils, was associated with higher rates of asthma—possibly due to vitamin E's role in inflammation.

TART CHERRIES: Tart cherries contain the “highest anti-inflammatory content of any food,” according to a presentation by Oregon Health & Science University scientists. Research has found that tart cherry juice powder can reduce the inflammation in animal blood vessels by up to 50%; in humans, it helps athletes recover faster from intense workouts and decreases post-exertion muscle pain. Experts believe that eating 1.5 cups of tart cherries or drinking 1 to 1.5 cups of tart cherry juice a day may yield similar benefits. And, yep, the cherries have to be tart—sweet ones don’t seem to have the same effects.

BERRIES: All fruits can help fight inflammation in the body because they’re high in fiber and antioxidants. But berries have especially strong anti-inflammatory benefits—possibly owing to the powers of anthocyanins, the antioxidant flavonoids that give berries their rich color. A 2014 study found that higher blood levels of alpha-tocopherol, a form of vitamin E found in olive oil, were linked to better lung function—possibly due to the protective impact of this specific type of vitamin E on inflammation.

By: Amanda MacMillian, Health

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the Health Magazine and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the Health Magazine and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the Health Magazine and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. Health Magazine and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by Health Magazine, Health Magazine employees, others appearing on the Site at the invitation of Health Magazine, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.