Striving4Zen

Omega-3s (100g)	(g)		Omega-6s (100g)	(g)
Walnuts	5.5		Walnuts	28
Hazelnuts	trace		Hazelnuts	4
Cashews	trace		Cashews	8
Almonds	trace		Almonds	10
Brazils	trace		Brazils	23

Omega-3s (100g)	(g)		Omega-6s (100g)	(g)
Flax / Linseeds	15-25		Flax / Linseeds	6
Pumpkin seeds	7-10		Pumpkin seeds	20
Sunflower seeds	trace		Sunflower seeds	30
Sesame seeds	trace		Sesame seeds	25
Pine nuts	1		Pine nuts	25

Omega-3s (100g)	(g)		Omega-6s (100g)	(g)
Flax / Linseed oil	58		Safflower oil	74
Flax / Linseeds	15-30		Grapeseed oil	68
Walnut oil	11.5		Sunflower oil	63
Canola / Rapeseed oil	7		Walnut oil	58
Soybean oil	7		Soybean oil	51
Wheatgerm oil	5		Corn oil	50

Source

Labels: healthy fats, Nuts, oils, Omega-3s, omega-6, seeds

- Excellent fats that boost mental clarity, love your liver, and help your heart.

- Protein and fiber

- Selenium. This mineral activates an antioxidant called glutathione peroxidase (really, really good at helping fight free radical oxidation in the body). Some, studies suggest selenium might even help fight cancer.

- Antioxidant E and vitamin A. Since these are fat-soluble vitamins (meaning they only work with fat), nuts are nature’s perfectly engineered delivery systems.

The best nuts:

- Hazelnuts, filberts, Brazil nuts, walnuts, almonds

Less-nutritious (but sort of decent) nuts:

- Peanuts (not actually a nut), pine nuts, cashews

About an ounce a day is a reasonable portion size - think one small handful.

Thanks Mark!

Labels: almonds, Anti-oxidant, brazil nuts, cashews, healthy diet, healthy fats, healthy food, Nuts, peanuts, selenium, Vitamins

The fat contained in nuts and seeds is almost exclusively unsaturated, with a good mix of both monounsaturated and polyunsaturated fats. Nuts and seeds typically feature very limited amounts of saturated fat, about 5-15% or less of their total fat content. The proper balance between these types of fats is important, and many people do not get enough of certain types, especially the polyunsaturated omega-3s. Many nuts and seeds-notably walnuts, flaxseeds, hemp seeds, and chia seeds-are rich sources of a type of omega-3 fat called alpha-linolenic acid (ALA), which belongs to the same family of omega-3 fats as the heart-healthy fats-EPA and DHA-you may have heard about in cold-water fish.

The omega-3 fatty acids found in nuts and seeds may help prevent heart disease and repeat heart attacks in several ways. Omega-3 fatty acids, including ALA, EPA, and DHA are protective fats that have been found to:

• Lower blood cholesterol and triglyceride levels (when elevated, these are both risk factors for heart disease)
• Decrease platelet aggregation, which, when excessive, can cause "sticky" blood that may form artery-blocking blood clots
• Reduce the formation of artery-clogging atherosclerotic plaque
• Reduce inflammation of the blood vessels and therefore improve blood flow
• And, lower blood pressure.

Source

Labels: ALA, chia seeds, DHA, EPA, healthy diet, healthy fats, hemp seeds, Nuts, Omega-3s, seeds

Eating the right foods can counter ovulatory infertility.

A Diet for Fertility

Recent findings from the Nurses’ Health Study, a long-term investigation, suggest that the right foods can counter ovulatory infertility, which prevents conception in one-quarter of couples or more. For example, women who eat “slow carbs,” or carbohydrates with a low glycemic index (GI) that burn more slowly in the body, have greater success getting pregnant. If you’re looking to start a family, add more brown rice and whole grains to your diet.

Many nutritionists believe that iron-rich foods (apricots, clams, prunes, shrimp, and tofu) can enhance fertility. Research suggests that women with low iron reserves are less likely to conceive.

Healthy fats can help too. The Nurses’ Health Study finds that a high intake of polyunsaturated fat provides some protection against ovulatory infertility in women with high intakes of iron. Also, one or two daily servings of full-fat dairy seem to improve fertility, while skim and low-fat choices don’t. “The most potent fertility food in the dairy case,” report researchers analyzing data from the Nurses’ Health Study, “is whole milk, followed by ice cream.”

Just go easy on red meat: Ovulatory infertility is 39% higher in women whose diets are highest in animal protein. Consuming more plant protein improves the likelihood of conception, so add more beans and other legumes to your diet.

While this “fertility diet” doesn’t guarantee pregnancy any more than in vitro fertilization or other kinds of assisted reproduction do, it’s available to everyone. Equally important, eating right sets the stage for a healthy pregnancy and motherhood.

Consider Organic

Environmental toxins like pesticides have been found to be detrimental to reproductive health. Parabens (synthetic preservatives in personal care products and pharmaceuticals as well as foods) have been linked specifically to low sperm count and motility.

Largely thin-skinned produce that doesn’t need peeling, the following fruits and vegetables tend to have the highest levels of harmful pesticides. Choose organic whenever possible and especially when you’re trying to conceive (and when you succeed): *apples * celery * cherries * grapes (imported) * lettuce * nectarines * peaches * pears * potatoes * spinach * strawberries * sweet bell peppers.

SOURCE

Labels: fertility, healthy diet, healthy fats, iron, Nurses' Health Study, organic food, polyunsaturated fat, Whole grains