Coconut oil is beneficial for health

 

The average coconut isn’t much to look at. But hidden inside its unassuming exterior is a powerful force for good health:  coconut oil.

Although coconut oil is saturated fat, current scientific research has concluded that saturated fats are a vital nutrient that’s essential for life. Our cell membranes even need these types of fatty acids to function properly.

And recent research suggests that the medium-chain triacylglycerols (MCTs) that comprise coconut oil may have wide-ranging health benefits.

Some benefits include:

MCTs Fight Fat with Fat
The way our bodies process the MCTs in coconut oil reduces the opportunity for those fats to build up deposits in our existing fatty tissues. 

Although coconut is saturated fat, current scientific research finds saturated fats are a vital nutrient that’s essential for life. Our cell membranes even need these types of fatty acids to function properly.

Additionally, consuming MCTs from coconut oil has been shown to increase metabolism by turning up our bodies’ thermostats in a process called thermogenesis. As we produce more heat, our bodies utilize more energy.  Increases in thermogenesis and metabolism mean our bodies burn more fuel—fat.

And coconut oil has also been shown to increase the feeling of satiety. So consuming coconut oil can help you to feel full for longer, thus reducing overall food intake.
In cooking, coconut oil can be used as a substitute for some or all of the fat in baked goods, or for stir-frying. Like butter, it is solid at room temperature but it is also great on popcorn. Though it doesn't work well for salad dressing, it's good on cooked vegetables.

Benefits Heart Health

Evidence of coconut oil’s cardio-protective properties comes from the MCTs’ ability to support normal blood lipid profiles. That means coconut oil has been shown to support healthy triglyceride levels and the good kind of cholesterol—high-density lipoproteins or HDL.

Heart health is just the start. The process of breaking down coconut oil in the liver produces ketones and short-chain fatty acids—both shown to help support cognition.

Benefits Skin and Hair

Coconut oil is good for your skin and hair. It benefits dry, itchy scalp, dry and brittle hair, gray hair, and thinning hair. To use it on your hair, it's best to apply it as a treatment before shampooing your hair. Take a small amount of coconut oil in your hands, and work into your scalp and hair before you wash it. Leave it on for 15 to 20 minutes, then wash it out with shampoo as you shower.

Hopefully, you understand why coconuts are worth including in the list of healthy fats.
So next time you see one, remember how much benefit is hiding right underneath its hard brown shell.

Magnesium Reduces Risk of Sudden Cardiac Death in Women

At a Glance...

Data from the Nurses' Health Study shows that higher plasma concentrations and dietary intakes of magnesium were associated with lower risks of sudden cardiac death.

In a study published in the American Journal of Clinical Nutrition, researchers examined the association between magnesium, as measured in diet and plasma, and risk of sudden cardiac death. The association for magnesium intake was examined prospectively in 88,375 women who were free of disease in 1980 and part of the Nurses’ Health Study. Information on magnesium intake, other nutrients, and lifestyle factors was updated every 2–4 years through questionnaires. In this group of women, there were 505 cases of sudden or arrhythmic death documented over 26 years of follow-up.

Magnesium Reduces Risk of Sudden Cardiac Death in Women - Ask The Scientists: In this study group of women, higher plasma concentrations and dietary intakes of magnesium were associated with lower risks of sudden cardiac death.



Data from the Nurses’ Health Study shows that higher plasma concentrations and dietary intakes of magnesium were associated with lower risks of sudden cardiac death.

Who Needs Fish Oil, and Why?

Why is fish oil considered to be a necessary part of a healthy diet?

Fish oil has been found to contain several key beneficial substances for human health.
Oil from certain types of fish such as salmon, sardines, cod, tuna and anchovies is a rich source of omega-3 fatty acids, EPA and DHA.  These compounds support sound cardiovascular health and joint health.  In 2002 the American Heart Association issued new guidelines on fish and fish oil consumption because evidence from numerous scientific studies showed that the omega-3 fatty acids support cardiovascular health by lowering high triglyceride levels.  Yet, despite the evidence of the clear health benefits of omega-3s, most of us do not consume enough fish on a weekly basis (two or more servings) to get all of the omega-3s we need.

In addition, long-chain omega-3s are important to nervous system and brain development. It is crucial that  women of childbearing age who are pregnant or may become pregnant should consume enough omega-3s.  Omega-3s are also important for children as well since their brains are growing rapidly.

Finally, DHA is also important for eye development and growth.

Besides fish, there are several other sources of omega-3s.  Eggs rich in omega-3s are now available from hens which fed a diet rich in omega-3s.

Flax seeds and oil are an important source of vegetarian omega-3s for someone following a vegan diet. 

What about omega-3 supplements?

A quality fish oil supplement can be beneficial to health. But the quality of the fish oil supplement is an important consideration. Sourcing is also a factor.  Small clean fish and sustainable practices blend both EPA and DHA with vitamin D.

 It is best to choose a supplement that has been thoroughly tested and rated for purity, because not all fish oil supplements are of equal quality, and thus benefit. In 2011 Consumer Reports found 27% of supplements tested have levels of PCBs that would require a warning label under Prop. 65 in California.

USANA's BiOmega is an omega-3 fish oil supplement that has been independently tested and rated for quality and purity as compared to other similar supplements. BiOmega test results confirm it as extremely pure and thus safe, with no detectable levels of lead or PCBs.
BiOmega also works better than a statin drug for lowering cholesterol.

In a recent study, ConsumerLab.com determined that USANA’s BiOmega contains its labeled amount of fish oil, EPA, DHA and Omega-3s. This study tested similar products from various nutritional supplement manufacturers to determine whether they in fact contained the amounts of these compounds stated on their labels. Problems were discovered in 30 percent of the other fish oil and omega-3 supplements.

In light of new FDA warnings against potentially unsafe supplements available on the market, studies like this help consumers and health care professionals make better decisions and more informed recommendations when it comes to supplements.

As the Consumerlab report noted, BiOmega rates high in purity.

While fish oil supplements such as BiOmega may be beneficial to your health, it is always best to consult your medical provider before using any supplements.