Here’s to the omega-3 fatty acid!

Here’s to the omega-3 fatty acid!

I know we have all heard and read about the benefits of Omega 3’s and Omega 6’s, but did you know that an imbalance of the two might be contributing to poor memory, depression, anger, inflammatory disease and much more? After reading “Evolutionary Aspects of Diet: The Omega-6/Omega-3 Ratio and the Brain” by Dan Murphy DC I have become enlightened.

It has been discovered that human beings evolved on a diet that had a ratio of omega-6 to omega-3 fatty acids of about 1/1. Today it is the norm to have a ratio close to 10/1 or 20/1 proving that the Western diets are deficient in omega-3 fatty acids. So what does this all mean? Basically we are subjecting ourselves to increase risk of cancer, hypertension, arthritis, mental health problems, allergies, inflammation, anxiety, anger, and autoimmune diseases.

So how do we fix this problem? The article suggests that supplementing with 3 grams of omega-3 fatty acids a day for three months should help normalize our ratio. I have started taking a Nordic Naturals supplement and I am very happy with it. No fishy flavor or smell.

There are also a lot of foods filled with omega-3 fatty acids that can be added to your diet. The following is just an example of a few common food sources:

* Salmon
* Halibut
* Sardines
* Anchovies
* Soybeans
* Oats (germ)
* Flaxseed
* Walnuts

Feel free to contact us or stop in and see us if you are interested in purchasing some omega-3 fatty acids.

Here’s to your health everyone!!

Katanah Grossman DC, CCSP®

References:

Dan Murphy, DC. “Evolutionary Aspects of Diet: The Omega -6/Omega-3 Ratio and and the Brain.” American Chiropractor Vol 34, Number 4 , April 2012, pgs 26-28.

Parsley…Who knew?!

Parsley is a Powerhouse!

It is Spring at last and a great time of year to plant more greens in your garden and into your diet! Let us start with a talk about parsley! Sure it’s a pallet cleansing green used as garnish, but did you know it is also a powerful weapon used against rheumatoid arthritis? Or that contains more iron than green spinach? Or that less than 1/2 cup has 133% of your recommended daily vitamin C allowance?

In fact, parsley has one of the highest vitamin C levels of any herb. Why is that remarkable? Well, Vitamin C is a water-soluble antioxidant, and antioxidants neutralize free radicals, so Vitamin C can effect all water-soluble areas of the body, cleansing it of free radicals. Free-radicals bind to cells in the body causing cell damage or cell death and disease, so it is vital that they are eliminated whenever possible. Vitamin C also boosts the immune system and plays a role in reducing pain and inflammation, especially in cases of rheumatoid arthritis and osteoarthritis.

Other redeeming aspects of parsley have to do with the “volatile oils” it contains that are “chemoprotective” and help neutralize some carcinogens, like those found in cigarette smoke and charcoal grill smoke. Apigenin, another chemical abundant in parsley, has been shown to have potent anti-cancer qualities, working to inhibit the formation of new blood vessels necessary to feed a growing tumor.

What about Vitamins A and K? Well, a quarter-cup contains about 300% of the recommended daily allowance for vitamin K, which is an important factor in blood clotting and bone health. New research also suggests Vitamin K may help inhibit tumor and cancer cell growth. Parsley is rich in vitamin A, which is important for eye health, and is a great source of iron, calcium, magnesium and chlorophyll – this is the part that wipes out the smell of garlic, for fresh breath!

Lastly, if you are a gardener you should know that parsley grows amazingly well in our Pacific Northwest climate, even lasting throughout the winter. A two foot square patch can keep you fairly well stocked almost year round, just snip it off about an inch above the ground when you harvest one bunch at a time.

Although parsley has many benefits, it should not be consumed in large quantities by pregnant or lactating women and they should only consume it with moderation, in soups or broths. People taking prescription blood thinners such as Warfarin or Coumadin should consult their doctors before increasing consumption of leafy green vegetables.

Start out your next morning fresh with this great Green Smoothie recipe from Bon Appetit Magazine:

Ingredients

1/2 cup (packed) flat-leaf parsley (leaves and stems)

4 kale leaves (center ribs removed)

1 cup frozen organic berries (such as strawberries or raspberries)

1 banana (cut into pieces)

1 teaspoon ground flaxseed

Preparation

Purée ingredients with 1 cup water in a blender until smooth (add water if too thick).

Nutritional information

One serving contains:

Calories (kcal) 100
Fat (g) 1
Saturated Fat (g) 0
Cholesterol (mg) 0
Carbohydrates (g) 23
Dietary Fiber (g) 4
Total Sugars (g) 11
Protein (g) 2
Sodium (mg) 20

Parsley (raw) Nutritional value per 100 g (3.5 oz)

Energy
151 kJ (36 kcal)

Carbohydrates
6.3 g

– Sugars
0.9 g

– Dietary fiber
3.3 g

Fat
0.8 g

Protein
3.0 g

Thiamine (vit. B1)
0.1 mg (9%)

Riboflavin (vit. B2)
0.2 mg (17%)

Niacin (vit. B3)
1.3 mg (9%)

Pantothenic acid (B5)
0.4 mg (8%)

Vitamin B6
0.1 mg (8%)

Folate
(vit. B9) 152 μg (38%)

Vitamin C
133.0 mg (160%)

Vitamin K
1640.0 μg (1562%)

Calcium
138.0 mg (14%)

Iron
6.2 mg (48%)

Magnesium
5.0 mg (14%)

Phosphorus
58.0 mg (8%)

Potassium
554 mg (12%)

Zinc
1.1 mg (12%)

References:

1. Reference 1

2. Reference 2

3. For Bon Appetit Magazine’s complete Parsley Smoothie recipe check out: Reference 3

Dixie Young, LAc