Why Maca Powder, Omega 3 and Kimchi?
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Kimchi
What is it? Chinese cabbage. A traditional Korean dish made with fermented, salted vegetables. Kimchi can be eaten fresh, unfermented, or immediately after preparation.
Why Kimchi?
Nutrient packed
Vitamin A
Vitamin C
Vitamin B6
Vitamin K- good for bone metabolism, blood clotting, riboflavin regulates energy production, cellular growth and metabolism
During the fermentation process, additional nutrients may be developed and readily absorbed by your body.
Folate
Iron
Niacin
Riboflavin
Amino Acids
Mineral Packed
1 cup contains:
23 Cal
4 grams of carbs
2 grams of proteins
Less than 1 gram of fat
2 grams of fiber
747 grams of sodium
Low in calories
Probiotics
Fermented products undergo a lacto-fermentation (the bacterium Lactobacillus breaks down sugars into lactic acid: this gives kimchi its sour taste) process
Fermentation occurs when a starch or sugar is converted to alcohol or acid by organisms such as yeast, mold or bacteria.
Kimchi (probiotics contained in them) are linked to the prevention of:
Cancers
Common cold
Gastrointestinal Health
Heart Health
Mental Health
Skin Conditions
Fermented foods offer probiotics which may prevent and treat several health conditions.
Immune system
Lactobacillus bacterium contained in kimchi may boost and improve your immune health.
For example, in a study with mice, mice injected with lactobacillus plantarum common in kimchi were found to have lower levels of the inflammatory marker (TNF alpha, a tumor necrosis factor alpha)
TNF alpha levels are elevated during infection and disease so therefore a decrease indicates the immune system is working efficiently. Kimchi has immune enhancing effects.
Kimchi can also boost your immune system.
Reduce inflammation
Through suppression of inflammation enzymes
HDMPPA – an active compound in kimchi plays a role in reducing inflammation.
May slow down the aging process
Chronic inflammation is not only associated with illness but also exacerbates the aging process
In a study, human cells treated with kimchi shows demonstrated increased viability, better cell health and extended life span regardless of age
Kimchi can prevent yeast infections
Kimchi can aid in weight loss due to low calorie content. Kimchi can reduce body fat, body weight, lower blood pressure, blood sugar and percentage of body fat due to high fiber content.
Kimchi supports heart health
Heart disease risk is reduced
Kimchi has anti-inflammatory properties
Inflammation is attributed to heart disease
Lowers fat levels in the blood and liver and suppresses fat growth.
Accumulation in fat in the liver and blood can contribute to heart disease.
How much kimchi to eat?
15-210 grams of kimchi daily can significantly decrease blood sugar levels, cholesterol levels (LDL, bad) all risk factors for heart disease. Overall Kimchi is great for
Immune system regulation
Weight loss
Lowering inflammation
Slowing the aging process
Maca
What is maca?
A small plant that grows to about six inches tall. Its turnip shaped root ranges from 1 to 3 inches in diameter during harvest time. Maca has been used for thousands of years to increase energy, stamina and fertility. Maca is native to South America, the Puna region of Peru and Bolivia. Maca has strong, pungent properties, with a bitter yet sweet taste.
Properties:
Boosts energy, enhances concentration, balances hormones
Why?
Maca is nutrient dense in minerals like magnesium, zinc, potassium.
Contains: protein, amino acids, rich in fiber, and carbohydrates and free fatty acids. Maca contains phytochemicals.
Phytochemicals contain unique compounds within the cruciferous vegetables such as glucosinolates. These compounds contain anti-cancer agents found in kale, cabbage, broccoli, etc. that influence hormonal metabolism.
Maca contains:
Alkaloids or macamides (fast acting compounds acting on hypothalamus, pituitary, adrenals and endocrine organs.
Health Benefits of Maca:
Maca is a superfood!!
Best consumed at 20 grams per day
Higher scores in health status
Lower rates of fractures
Lower score of interleukin-(IL-6) marker to indicate inflammation and oxidative damage
High levels of IL-6 serum are associated with aging, obesity, increased cardiovascular disease, cognitive impairment, shorter life expectancy.
Maca is shown to benefit sexual desire and function for men and women
Adaptogen - Peruvian ginseng
Restores vitality in debilitated and feeble individuals
Increase feelings of energy
Improve mental and physical health performance
Prevent negative effects of stress and enhance the body’s response to stress
Reduces feelings of anxiety and stress
Increase energy levels
Lowers blood pressure
Reduces systolic and diastolic blood pressure after 12 weeks of use
Lowers blood pressure in post-menopausal women
May cause GI irritation consider the gelatinized form
Omega 3 (source: healthline.com). Numerous benefits: Omega-3 intake may decrease the risk of some types of cancer, including colon, prostate and breast cancer.
17 Science-Based Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids are incredibly important.
They have many powerful health benefits for your body and brain.
In fact, few nutrients have been studied as thoroughly as omega-3 fatty acids.
Here are 17 health benefits of omega-3 fatty acids that are supported by science.
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1. Omega-3s Can Fight Depression and Anxiety
Depression is one of the most common mental disorders in the world.
Anxiety, also a common disorder, is characterized by constant worry and nervousness (3Trusted Source).
2. Omega-3s Can Improve Eye Health
DHA, a type of omega-3, is a major structural component of the retina of your eye (11Trusted Source).
3. Omega-3s Can Promote Brain Health During Pregnancy and Early Life
Omega-3s are crucial for brain growth and development in infants.
DHA accounts for 40% of the polyunsaturated fatty acids in your brain and 60% in the retina of your eye (12Trusted Source, 16Trusted Source).
Higher intelligence
Better communication and social skills
Fewer behavioral problems
Decreased risk of developmental delay
Decreased risk of ADHD, autism and cerebral palsy
4. Omega-3s Can Improve Risk Factors for Heart Disease
Heart attacks and strokes are the world’s leading causes of death (21Trusted Source).
Decades ago, researchers observed that fish-eating communities had very low rates of these diseases. This was later linked to omega-3 consumption (22Trusted Source, 23Trusted Source).
Since then, omega-3 fatty acids have been tied to numerous benefits for heart health (24Trusted Source).
These benefits address:
Triglycerides: Omega-3s can cause a major reduction in triglycerides, usually in the range of 15–30% (25Trusted Source, 26Trusted Source, 27Trusted Source).
Blood pressure: Omega-3s can reduce blood pressure levels in people with high blood pressure (25Trusted Source, 28Trusted Source).
“Good” HDL cholesterol: Omega-3s can raise “good” HDL cholesterol levels (29Trusted Source, 30Trusted Source, 31Trusted Source).
Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots (32Trusted Source, 33Trusted Source).
Plaque: By keeping your arteries smooth and free from damage, omega-3s help prevent the plaque that can restrict and harden your arteries (34Trusted Source, 35Trusted Source).
Inflammation: Omega-3s reduce the production of some substances released during your body’s inflammatory response (36Trusted Source, 37Trusted Source, 38Trusted Source).
For some people, omega-3s can also lower “bad” LDL cholesterol. However, evidence is mixed — some studies find increases in LDL (39Trusted Source, 40Trusted Source).
Despite these beneficial effects on heart disease risk factors, there is no convincing evidence that omega-3 supplements can prevent heart attacks or strokes. Many studies find no benefit (41Trusted Source, 42Trusted Source).
5. Omega-3s Can Reduce Symptoms of ADHD in Children
Attention deficit hyperactivity disorder (ADHD) is a behavioral disorder characterized by inattention, hyperactivity and impulsivity (43Trusted Source).
Several studies note that children with ADHD have lower blood levels of omega-3 fatty acids than their healthy peers (44Trusted Source, 45Trusted Source).
Omega-3 supplements can reduce the symptoms of ADHD in children. They improve attention and reduce hyperactivity, impulsiveness and aggression.
6. Omega-3s Can Reduce Symptoms of Metabolic Syndrome
Metabolic syndrome is a collection of conditions.
It includes central obesity — also known as belly fat — as well as high blood pressure, insulin resistance, high triglycerides and low “good” HDL cholesterol levels.
It is a major public health concern because it increases your risk of many other illnesses, including heart disease and diabetes (51Trusted Source).
Omega-3 fatty acids can improve insulin resistance, inflammation and heart disease risk factors in people with metabolic syndrome, great for insulin resistance, fight inflammation and improve several heart disease risk factors.
7. Omega-3s Can Fight Inflammation
Inflammation is a natural response to infections and damage in your body. Therefore, it is vital for your health.
However, inflammation sometimes persists for a long time, even without an infection or injury. This is called chronic — or long-term — inflammation.
Long-term inflammation can contribute to almost every chronic Western illness, including heart disease and cancer (55Trusted Source, 56Trusted Source, 57Trusted Source).
Notably, omega-3 fatty acids can reduce the production of molecules and substances linked to inflammation, such as inflammatory eicosanoids and cytokines (58Trusted Source, 59Trusted Source).
Studies have consistently observed a connection between higher omega-3 intake and reduced inflammation (8Trusted Source, 60Trusted Source, 61Trusted Source). Omega-3s can reduce chronic inflammation, which can contribute to heart disease, cancer and various other diseases.
8. Omega-3s Can Fight Autoimmune Diseases
In autoimmune diseases, your immune system mistakes healthy cells for foreign cells and starts attacking them.
Type 1 diabetes is one prime example, in which your immune system attacks the insulin-producing cells in your pancreas.
Omega-3s can combat some of these diseases and may be especially important during early life. Studies show that getting enough omega-3s during your first year of life is linked to a reduced risk of many autoimmune diseases, including type 1 diabetes, autoimmune diabetes and multiple sclerosis (62Trusted Source, 63Trusted Source, 64Trusted Source).
Omega-3s also help treat lupus, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis (65Trusted Source, 66Trusted Source, 67Trusted Source, 68Trusted Source).
Omega-3 fatty acids can help fight several autoimmune diseases, including type 1 diabetes, rheumatoid arthritis, ulcerative colitis, Crohn’s disease and psoriasis.
9. Omega-3s Can Improve Mental Disorders
Low omega-3 levels have been reported in people with psychiatric disorders (69Trusted Source).
Studies suggest that omega-3 supplements can reduce the frequency of mood swings and r
10. Omega-3s Can Fight Age-Related Mental Decline and Alzheimer’s Disease
A decline in brain function is one of the unavoidable consequences of aging.
Several studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease (73Trusted Source, 74Trusted Source, 75Trusted Source).
One review of controlled studies suggests that omega-3 supplements may be beneficial at disease onset, when the symptoms of AD are very mild (76Trusted Source).
Keep in mind that more research is needed on omega-3s and brain health Omega-3 fats may help prevent age-related mental decline and Alzheimer’s disease, but more research is needed.
11. Omega-3s May Help Prevent Cancer
Cancer is one of the leading causes of death in the Western world, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers.
Interestingly, studies show that people who consume the most omega-3s have up to a 55% lower risk of colon cancer (77Trusted Source, 78Trusted Source).
Additionally, omega-3 consumption is linked to a reduced risk of prostate cancer in men and breast cancer in women.
12. Omega-3s Can Reduce Asthma in Children
Asthma is a chronic lung disease with symptoms like coughing, shortness of breath and wheezing.
Severe asthma attacks can be very dangerous. They are caused by inflammation and swelling in the airways of your lungs.
What’s more, asthma rates in the US have been rising over the past few decades (82Trusted Source).
Several studies associate omega-3 consumption with a lower risk of asthma in children and young adults (83Trusted Source, 84Trusted Source).
Omega-3 intake has been associated with a lower risk of asthma in both children and young adults.
13. Omega-3s Can Reduce Fat in Your Liver
Non-alcoholic fatty liver disease (NAFLD) is more common than you think.
It has increased with the obesity epidemic to become the most common cause of chronic liver disease in the Western world (85Trusted Source).
However, supplementing with omega-3 fatty acids effectively reduces liver fat and inflammation in people with NAFLD (85Trusted Source, 86Trusted Source). Omega-3 fatty acids reduce liver fat in people with non-alcoholic fatty liver disease.
14. Omega-3s May Improve Bone and Joint Health
Osteoporosis and arthritis are two common disorders that affect your skeletal system.
Studies indicate that omega-3s can improve bone strength by boosting the amount of calcium in your bones, which should lead to a reduced risk of osteoporosis (87Trusted Source, 88Trusted Source).
Omega-3s may also treat arthritis. Patients taking omega-3 supplements have reported reduced joint pain and increased grip strength (89Trusted Source, 90Trusted Source).
Summary Omega-3s may improve bone strength and joint health, potentially reducing your risk of osteoporosis and arthritis.
15. Omega-3s Can Alleviate Menstrual Pain
Menstrual pain occurs in your lower abdomen and pelvis and often radiates to your lower back and thighs.
It can significantly affect your quality of life.
However, studies repeatedly prove that women who consume the most omega-3s have milder menstrual pain (91Trusted Source, 92Trusted Source).
One study even determined that an omega-3 supplement was more effective than ibuprofen in treating severe pain during menstruation (93Trusted Source). Omega-3 fatty acids can reduce menstrual pain and may even be more effective than ibuprofen, an anti-inflammatory drug.
16. Omega-3 Fatty Acids May Improve Sleep
Good sleep is one of the foundations of optimal health.
Studies tie sleep deprivation to many diseases, including obesity, diabetes and depression (94Trusted Source, 95Trusted Source, 96Trusted Source, 97Trusted Source).
Low levels of omega-3 fatty acids are associated with sleep problems in children and obstructive sleep apnea in adults (98Trusted Source, 99Trusted Source).
Low levels of DHA are also linked to lower levels of the hormone melatonin, which helps you fall asleep (100Trusted Source).
Studies in both children and adults reveal that supplementing with omega-3 increases the length and quality of sleep (98Trusted Source, 100Trusted Source).
Omega-3 fatty acids — especially DHA — may improve the length and quality of your sleep.
Omega-3 Fats Are Good For Your Skin
DHA is a structural component of your skin. It is responsible for the health of cell membranes, which make up a large part of your skin.
A healthy cell membrane results in soft, moist, supple and wrinkle-free skin.
EPA also benefits your skin in several ways, including (101Trusted Source, 102):
Managing oil production and hydration of your skin.
Preventing hyperkeratinization of hair follicles, which appears as the little red bumps often seen on upper arms.
Reducing premature aging of your skin.
Reducing the risk of acne.
Omega-3s can also protect your skin from sun damage. EPA helps block the release of substances that eat away at the collagen in your skin after sun exposure (101Trusted Source).
Omega-3s can help keep your skin healthy, preventing premature aging and safeguarding against sun damage.
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