You’re probably tired of hearing about the importance of omega-3s. But it’s true, omega-3 fatty acids are essential for many reasons, including for cardiovascular health. Yet when it comes to fatty-acids, they’re not the only fish in the sea. Although omega-6 fatty acids often get a bad rap, they play a key role in the body too. They protect the immune system, providing the material needed to produce hormones, and regulate gene activity. There is some indication that our dietary intake of omega-6s should be balanced with our intake of omega-3s—but the science on that point is still uncertain. What is certain is that both nutrients are necessary for good health.

Source: Dr. Oz

Marathon runners, triathletes, and the like may do well to keep their fruit baskets well-stocked— research has discovered that, in addition to potentially aiding recovery, polyphenols from apples and grapes may also boost endurance. Published in Nutrients, the double-blind study recruited 48 active men, ages 25 to 37, to perform three high-intensity cycling tests. For the first test, the men cycled at 70% of their predetermined maximum aerobic power for as long as they could until exhaustion. For the second test, the men were randomly given 500 mg of a supplement with a polyphenol profile similar to that in apples and grapes or a placebo the evening before and one hour prior to a cycling test. During the cycling test, they cycled until exhaustion at 70% of their maximum power. For the third test a week later, the men swapped treatments and again cycled until exhaustion at 70% of their maximum power. During all three tests, researchers timed how long the men took to reach exhaustion, as well as physical parameters such as blood pressure, heart rate, breathing rate, and oxygen use. In addition, the men used a scale to report on their perceived level of exertion every four minutes while cycling. Researchers found that:

• Compared with the placebo, the men cycled an average of 9.7% longer after receiving the polyphenol supplement.
• Taking the polyphenol supplement was also associated with a 12.8% average increase in time to reach their maximum perceived level of exertion.
• None of the physical parameters measured during exercise were affected by the polyphenol supplement, but supplement use was associated with a longer respiratory recovery time, which may have been due to the longer exercise time.

These findings suggest polyphenols from apples and grapes may help endurance athletes up their game. It’s important to note, however, that this research was funded by the manufacturer of the polyphenol supplement used in the study; therefore, unaffiliated research is needed to confirm these results. In the meantime, while polyphenols from eating fruit are different from polyphenol supplements because your body may absorb them differently, apples and grapes do make great snacks and are an excellent pre-exercise choice to give you extra fuel. And you may not have to eat an extraordinary amount to get a lot of polyphenols: depending on the variety, an apple has about 136 mg of polyphenols, and around 2/3 of a cup of blue-black grapes has about 169 mg of polyphenols.

Source: Nutrients

The Greatist, a popular online wellness destination, provided tips to overcome fatigue, many of which included specific supplements. By focusing on the possible causes of fatigue, including poor sleep, stress, and long workouts, consumers may get stronger results. Their suggestions:

• Poor sleep can be addressed with supplements like Melatonin and Theanine.
• If stress is the culprit, you’ll want a Zen-inducing product like L-Tyrosine or Rhodiola Rosea.
• And if it’s a butt-kicking workout behind the crash-and-burn feelings, Creatine and Acetyl-L-Cartnitine can ramp up cellular energy in their own, different ways.

Source: Greatist

According to the American Optometric Association, people in their early to mid-forties may begin to lose their ability to see clearly at close distances. This condition, known as presbyopia, is the result of the lens inside the eye becoming less flexible. In short, your 20/20 vision may not stand the test of time. Luckily, there are several things you can do that may help keep you out of the dark. Here are a few tips:

• Get your vitamin A. Vitamin A supports retina function, as well as dim-light and color vision, and may help reduce inflammation in the eyes and prevent age-related macular degeneration. Actual vitamin A is called retinol, and while beta-carotene and other carotenoids are not actually vitamin A, they can be converted into vitamin A in the body. Retinol is found in animal products such as liver, shrimp, salmon, beef, eggs, and whole milk. Carotenoids, such as beta-carotene, are found in dark leafy greens, and other colorful fruits and vegetables such as carrots and apricots. Some supplements, such as multivitamins, can also give you a vitamin A boost.
• Turn the lights down low. Use floor lamps and low-intensity light bulbs instead of fluorescent lighting in your home and office.
• Revamp your computer. Make sure your computer has an LCD screen. Position it a little lower than eye level and about an arm’s length away. Reduce glare with an anti-glare monitor or by pulling the blinds down when you’re working on your computer.

Source: Washington Post

Feel like cooking a fillet of fish for dinner? That could be a good idea: US dietary guidelines recommend eating fish two to three times per week. But does eating fish more than a few times per week, say, every day, result in even more health benefits? In an article on NBC News, several experts were interviewed in an attempt to answer that question. And while they found that most people can eat some fish every day, increased fish consumption does pose certain challenges that it is important to be aware of:

• Eating more fish may be hard on the environment. Some experts have suggested that we could drain the oceans of fish by 2050 if everyone increases their fish consumption. And, even if everyone started eating fish just two to three times per week, we’d have to increase fish farming to keep up. Until land-based fish farming technologies become the industry standard, the expansion of fish farming could pose major threats to wild salmon populations and cause further damage to marine ecology.
• Eating more fish may increase mercury levels. Fish can accumulate toxins, like mercury, which are passed on to diners. It’s a serious issue—mercury can cause nervous system damage in adults and developmental problems in babies and children. The amount of mercury in fish can vary depending on what they eat; swordfish are known to have higher amounts, so women who are pregnant or breastfeeding should avoid them, and they are probably not the best choice for everyday eating. Salmon and shrimp may be a better bet because they tend to be lower in mercury.

However, studies do show that eating fish a few times a week may decrease the risk of heart attacks compared to not eating fish at all. In addition, getting adequate amounts of omega-3 fatty acids from fish may prevent cognitive decline in adults and help ensure normal brain development in babies. So, while there’s no definitive answer on whether you should eat fish every day, adding certain small fish and other fruits of the sea like oysters, mussels, and clams to your diet a couple times a week, may be a healthy choice.

Source: NBC News