Which Is Healthier: Kidney Beans or Garbanzo Beans?

Use beans to make meatless meals.

People who eat beans tend to weigh less, have lower blood pressure and consume more essential nutrients than people who don't eat beans, according to a study published in 2008 in the "Journal of the American College of Nutrition." Beans are an inexpensive source of fiber and protein and may lower your risk for high cholesterol, heart disease, cancer, diabetes and obesity. Both kidney beans and garbanzo beans are nutritious but contain different amounts of essential nutrients. Kidney beans may be slightly healthier than the garbanzo beans, as they are higher in some of the essential nutrients while being lower in calories and fat than the garbanzo beans.

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Macronutrients

A 1/2-cup serving of canned kidney beans contains 113 calories, .5 gram of fat, 8 grams of protein and 20 grams of carbohydrate, including 6 grams of fiber. The same-sized serving of canned garbanzo beans contains 126 calories, 2 grams of mostly unsaturated fat, 7 grams of protein and 21 grams of carbohydrate, including 6 grams of fiber. Kidney beans are higher in protein and lower in fat than garbanzo beans.

Vitamins

Garbanzo beans are a better source of vitamins than kidney beans. While both types of beans provide 2 percent of the daily value for vitamin C, the garbanzo beans also provide an impressive 33 percent of the daily value for folate, which the kidney beans do not contain in more than trace amounts. Vitamin C helps your body repair wounds and acts as an antioxidant to rid your body of free radicals that might otherwise damage your cells, and folate helps your body make new cells and prevents neural tube birth defects.

Minerals

A serving of kidney beans provides you with 14 percent of the DV for iron, 13 percent of the DV for phosphorus, 10 percent of the DV for potassium and magnesium and 2 percent of the DV for calcium. A serving of garbanzo beans provides you with the same amount of phosphorus, more calcium at 4 percent of the DV and less of the other minerals, providing only 12 percent of the DV for iron, 6 percent of the DV for potassium and 9 percent of the DV magnesium. Your body needs iron to form hemoglobin, which transports oxygen around your body. Phosphorus is essential for nerve and muscle function, forming bones and teeth and storing energy in the body.

Use

For both kidney and garbanzo beans, discarding the soaking water for dried beans, rinsing canned beans and gradually adding more fiber to your diet help limit the gas that sometimes occurs after eating beans. Add either of these beans to salads, pasta dishes or main dishes to increase their protein and fiber. You can also puree beans and use them to replace up to half of the fat in baked goods. Kidney beans would work best in chocolate baked goods, as this would hide their color, but garbanzo beans would work in a wider variety of baked goods. Mix pureed kidney beans with cumin, chili peppers and garlic to make a spicy spread, or mix pureed garbanzo beans with tahini, lemon juice, olive oil, garlic and salt to make hummus spread.

Nutrition of Cabbage & Beans

Cabbage and bean soup is high in fiber.

Cabbage and beans are both healthy ingredients to use in cooking. Their nutrition depends on how you prepare them. Some possibilities are steamed cabbage with boiled beans, cabbage and bean soup and coleslaw with baked beans. The nutrition is similar for different kinds of cabbage, such as green or red, and for most beans, such as kidney, black, garbanzo and white.

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Calories and Macronutrients

Each cup of chopped, raw cabbage weighs 89 grams, or 3 ounces. It provides 22 calories, 1 gram of protein and 5 grams of carbohydrates, including 3 grams of natural sugars. Each cup of boiled red kidney beans has 225 calories, 15 grams of protein and 40 grams of carbohydrates. Cabbage and beans are naturally fat- and cholesterol-free. Baked beans made with brown sugar or molasses are higher in calories and sugars than plain, and coleslaw is higher in calories and fat.

Dietary Fiber

Cabbage has 2.2 grams of dietary fiber per cup, and red kidney beans have 13 grams of fiber. Dietary fiber lowers your cholesterol levels and helps regulate your blood sugar levels. A healthy adult on a 2,000-calorie diet should get at least 28 grams of fiber per day, but the typical American gets less than half of that amount. Vegetables, other kinds of beans, lentils, fruits, whole grains and nuts are all good sources of fiber.

Sodium and Potassium

Cabbage and beans can be good for your blood pressure because they are low in sodium and high in potassium. A cup of chopped, raw cabbage has 16 milligrams of sodium and 151 milligrams of potassium, and a cup of boiled red kidney beans has 4 milligrams of sodium and 713 milligrams of potassium. Other kinds of beans are also high in potassium. Bean and cabbage soup can be high in sodium from broth. Canned beans, beans boiled with salt and sauerkraut, however, are high-sodium foods.

Vitamins and Minerals

A cup of chopped cabbage provides 33 milligrams of vitamin C, or 55 percent of the daily value. Cabbage has 40 micrograms of folate per serving, or 10 percent of the daily value. Beans are also good sources of folate. Kidney beans provide 230 micrograms of folate, garbanzo beans have 282 micrograms and lima beans have 156 micrograms per cup. In addition, beans are rich in iron and zinc.

Soluble Fiber in Cabbage

Cabbage is an inexpensive and nutritious vegetable.

Eating cabbage and other cruciferous vegetables regularly might lower your risk for cancer, according to the American Academy of Nutrition and Dietetics. Cabbage is a good source folate and vitamins C and K along with other antioxidants, and it also provides small amounts of potassium, vitamin B-6, manganese and both soluble and insoluble fiber.

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Fiber Content

While fiber isn't digested, it does provide a number of benefits, including helping you feel full so you don't eat as much and lowering your risk for constipation, high cholesterol, heart disease and diabetes. Each 1-cup serving of chopped cabbage provides 2.2 grams of fiber, which is about 9 percent of the daily value for fiber of 25 grams.

Soluble vs. Insoluble Fiber

Soluble and insoluble fiber provide different benefits, so consume a mix of these two types of fiber. Soluble fiber comes from inside plant cells and forms a gel when it comes into contact with water, slowing the emptying of your stomach. Insoluble fiber comes from the cell walls of plants and adds bulk to your stool, keeping it moving through your digestive tract. The fiber in cabbage consists of 40 percent soluble fiber and 60 percent insoluble fiber.

Increasing Soluble Fiber

Consuming 8 grams of soluble fiber per day will provide you with heart-healthy benefits, according to an article published in the "American Journal of Clinical Nutrition" in 2002. The 0.9 gram of soluble fiber in a cup of shredded cabbage is a good start toward meeting this goal. Other foods that are high in soluble fiber include oatmeal, beans, berries, apricots, apples, plums, peaches, pears, oranges, mangoes, asparagus, sweet potatoes, peas, carrots, Brussels sprouts and broccoli.

Considerations

Eating large amounts of cabbage can cause flatulence, so vary your sources of fiber rather than relying on cabbage alone. Gradually increase your fiber intake along with your water intake and spread your fiber intake throughout the day or you may experience side effects including upset stomach, diarrhea, gas and bloating until your digestive system gets used to the increased fiber intake.

11 Health Benefits of Amaranth

Amaranth is considered a weed by much of the world, but has been grown as a grain and vegetable for thousands of years. The Aztecs used it as a staple food and included it in their religious rituals. It has about the same yield as many other more commonly used grains like rice. Amaranth also has a similar nutritional value to quinoa, which makes it well worth looking into.

1.  Cholesterol – The oils and phytosterols in amaranth help lower cholesterol levels, including LDL (bad cholesterol) and triglycerides.

2.  Inflammation – The anti-inflammatory properties in the peptides and oils of amaranth can ease pain and reduce inflammation. This is especially important for chronic conditions where inflammation erodes at health, such as diabetes, heart disease, and stroke.

3.  Cancer – The same peptides in amaranth that protect against inflammation may also help prevent cancer. The antioxidants in this grain may also help protect cells from damage that can lead to cancer.

4.  Blood Pressure – The fiber and phytonutrients in amaranth lower blood pressure according to some recent studies. This grain tackles cholesterol, inflammation, and blood pressure, making it all around a good food for heart health.

5.  Protein – Amaranth is a very rich source of protein and this protein is also very bioavailable. The protein in amaranth is more digestible than other grains and has been compared to the digestibility of milk protein.

6.  Lysine – Vegetables and grains are often lacking in this essential amino acid. Amaranth has a good amount of lysine which helps the body absorb calcium, build muscle, and produce energy.

7.  Fiber – Amaranth is a high fiber food. This makes it filling and means it aids digestive health, cholesterol, blood pressure, and slows the absorption of sugars to let the body keep up with energy production.

8.  Minerals – Amaranth is a very rich source of minerals like calcium, magnesium, and copper. It is also a good source of zinc, potassium, and phosphorus. These build strong bones and muscles, aid hydration, boost energy, and are vital in thousands of processes.

9.  Vitamins – Amaranth is also a good source of many essential vitamins including A, C, E, K, B5, B6, folate, niacin, and riboflavin. These act as antioxidants, raise energy, control hormones, and much more.

10.              Immune System – Amaranth may boost immune function according to some studies, probably thanks to the potent vitamins, minerals, and antioxidants.

11.              Gray Hair – Amaranth helps prevent premature graying, mainly due to the minerals.

Amaranth has a modest amount of oxalic acid. It should be avoided or only moderately used by those with gout, kidney problems, or rheumatoid arthritis.

Top 8 Health Benefits of Butter

Butter is healthier than margarine. In fact, butter is just healthy overall. As I type this, I can hear dozens of people exclaiming, “What? I always thought butter was the enemy? Butter makes you fat and margarine is the healthier option because it is low in saturated fats, and cholesterol”. As it turns out, we’ve been misled. Compared to other spreads, and margarine, butter may actually turn out to be the best, not to mention, healthiest choice!

What’s wrong with margarine?

Margarine actually has a pretty interesting history. If you’re thinking that margarine and butter are closely related, you may be in for a surprise. Margarine is nothing like butter! For starters, there’s nothing natural about it. Margarine was first created inside the lab of French scientist Michel Eugene Chevreul.
In 1813, Emperor Napoleon III thought that his lesser to do subjects, as well as his navy could benefit from having a cheaper substitute for butter. He then offered a prize to anyone who could create that substitute. Scientist Hippolyte Mège-Mouriès came up with a patented process for churning milk with beef tallow to create something of a substitute for butter. He successfully took home the emperor’s prize.
Fast forward to 1871, Mege-Mouries collaborated with a Dutch company to help improve his margarine producing methods. They realized that for margarine to substitute butter, it had to look like it, so they started dying their margarine yellow. It was also the same Dutch company that helped market margarine internationally.

Ever since it was created, margarine has been made out of trans fat. It was only recently that doctors and scientists realized how harmful trans fat is to the body. In fact, today, trans fat is known as the artery clogging fat formed when vegetable oils are hardened into margarine or shortening.
Trans fat has many more ill effects. It is known to increase blood levels of LDL, or bad cholesterol. Not only that, it also lowers levels of HDL or good cholesterol. Studies have found trans fat to cause heart disease, Type II diabetes and other more severe health problems. Trans fat is also the culprit as to clogged arteries.

Margarine was created as a cheaper substitute for butter. If you’re still not convinced, here are the 8 reasons why you should throw out the margarine, and revert back to butter!

The 8 Health Benefits of Butter

1. Butter is an excellent source of Vitamins. One of the many beneficial vitamins we get from butter is Vitamin A, which has a wide range of function for our bodies. Vitamin A is needed to maintain good vision. It also keeps our endocrine system functioning well. Aside from Vitamin A, butter also has other fat-soluble vitamins such as Vitamin D, E and K.

2. A great source for minerals. Trace minerals are found in butter such as manganese, chromium, zinc, copper and selenium, which is incidentally, a powerful antioxidant. Butter contains more selenium per gram compared to herring or wheat germ. What’s more, butter is also a great source of iodine.

3. Contains healthy fatty acids. You can get your dose of short and medium-chain fatty acids from butter, which are great for supporting your immune system and boosting metabolism. It even has anti-microbial properties- excellent for fighting pathogenic microorganisms that live inside the intestinal tract.

4. Perfect balance of omega-3 and omega-6 fats. The arachidonic acid found in butter helps with brain function, skin health and prostaglandin balance.

5. Conjugated Linoleic Acid (CLA). If your butter is sourced from cows that feed on green grass, it can contain high levels of CLA. This is a compound that can help provide protection against different types of cancer, and helps the body store muscle instead of fat.

6. Butter also has Glycospingolipids. These are fatty acids that have a specific function to protect the stomach from gastrotestinal infections.

7. An excellent source of good cholesterol- which I’ve posted before about why your body needs cholesterol. Basically, Cholesterol is needed for healthy cellular function. It also plays a part in brain and nervous system development.

8. Lastly, butter contains the Wulzen Factor- This is a hormone like substance with many functions. It can prevent stiffness in the joints, as well as arthritis. It is also responsible for ensuring that calcium is deposited in the bones rather than in the joints. Note that the Wulzen factor can only be found in raw butter and cream.
Hopefully I’ve encouraged you to make the switch to butter!

When buying butter, always remember to look for the raw kind. I buy mine from local farmers, which you can do or head to your farmers market. For more information on how to obtain quality butter, check out these links: 

Where do you get your butter?

If you have a great source for raw, grass-fed butter, share it with us in the comments!

Genetically Modified Foods: Get the Facts

It’s great to be an American; on the leading edge of so many things in our world today. However, there may be some disadvantages of being the ‘first’ in some areas especially when it comes to foods. Genetically modified (or genetically engineered) foods are flooding the grocery stores shelves and the farmer’s fields here in the good ole United States of America. It seems that they have missed asking the question, “Is this even good for us?”.

Genetically modified organisms (GMO’s) are just what the name implies. Organisms, in this case, foods that have been changed genetically, altered genetically. My immediate reaction to this name or labeling is one of caution. Once you learn some of the facts you too may be more alarmed than ever before when it comes to food.

Why Use GMO’s

According to a report by Dr. Oz, more than eighty percent of the foods we eat on daily basis contain one or more type of GMO. And what’s more is that the United States Department of Agriculture (U.S.D.A.) doesn’t require that these foods be labeled. That’s right, the food manufacturers taking advantage of the cheaper costs of genetically modified foods doesn’t have to let you know that these potentially dangerous food ingredients are in their products.

The benefits of GMO foods are that these types of foods can be grown in less than optimal soils (thereby providing less than optimal vitamins, minerals, and other vital nutrients.) Another alleged benefit is that there is less need for pesticides therefore making it cheaper to grow foods. This allows for less expensive foods, although the prices on the grocery store shelves don’t reflect a decrease in costs today.

These are the benefits that the proponents of GM foods claim.

Dangers of GM Foods

While not all of the evidence is in, nor will it be for a long time since the food companies that ‘own’ genetically modified seeds will allow for independent research groups to run tests on these genetically modified seeds, there is reason for serious concern when it comes to consuming GM foods.

Based on results shown in ‘real life’ animals it appears that GM foods pose a huge health concern for numerous reasons. A few of these are:

Health Concerns with GM Foods

• Increase in allergies
• Increase in antibiotic resistance
• Problems with endocrine system
• Disorders of the reproductive system
• Increase in aging symptoms

And this is just the tip of the iceberg, according to many leading scientists and researchers. In fact, some countries, notably the European Union does not allow GM foods to be imported. In addition, if their foods contain more than .9% GM foods they must be labeled so the consumer knows exactly what they’re getting and consuming.

The U.S.D.A. and related government agencies in our country argue against any labeling here on the grounds that this would imply that GM foods are different. Well…..isn’t that entirely true? Again, when it comes to eating healthy and protecting your own health and that of your family you can’t rely on anyone but yourself to choose the healthiest real foods that are as close to the way God created them as possible.

Most Common Types of GM Foods

While the list of GM foods is undoubtedly growing, here are the most commonly found GM foods:

• Corn
• Canola
• Alfalfa
• Soybeans
• Sugar Beets

Now we’re also looking at GM salmon. That’s right; the company behind this is AquaBounty. This salmon will one day be inside your grocery store seafood counter without any warning that it indeed is a GM product.

According to an article by Dr. Oz, recent research shows that ninety percent of Americans are in favor of labeling foods that contain GMO. With such an overwhelming majority of the nation wanting these potentially dangerous foods labeled, why our own government is refusing to do so. I believe it’s all in the name of profit for the food manufacturing industry and agriculture business.

This would be the first GM animal to be sold in the United States but somehow I doubt it will be the last of GM animal to make its way into our grocery stores and the mouths of those in the dark about GM foods.

Top US Scientists Question GM Foods

Despite the warnings of numerous well respected, highly regarded United States scientists about GM foods, our government continues to turn a blind eye allowing not only the continued use of these GM crops in our food products but also deny labeling on foods containing GM products.

Dr. Don M. Huber, a leading senior scientist in the U.S. stated his concerns to the federal government in regards to GM foods. His concerns are about plant death, spontaneous abortions, and infertility in GM fed crops. A newly found organism is speculated to be the blame for this crop and animal problem. The new organism, Dr. Huber believes, is from the heavy use of the pesticide Round Up and Roundup Ready crops (a product of the Monsanto Corporation.)

In a letter to Secretary of Agriculture, Tom Vilsack, Huber said the following,

“Based on a review of the data, it is widespread, very serious, and is in much higher concentrations in Roundup Ready (RR) soybeans and corn—suggesting a link with the RR gene or more likely the presence of Roundup. This organism appears NEW to science! … I believe the threat we are facing from this pathogen is unique and of a high-risk status. In layman’s terms, it should be treated as an emergency.” Now that’s some food for thought.

How to Avoid GM Foods

As it goes with many dangerous, yet commonly consumed or used products, we don’t always know the true dangers until it’s too late for many. (Think cigarettes.) I urge you to consider the potential dangers of eating anything that has been altered from its original state and consider the evidence now starting to come to light about their impact on your health.
Avoiding GM foods can be a bit tricky since there are no warnings on the labels. The following are my # recommendations for keeping GM foods out of your body:

• Avoid all foods with corn or canola oils or by products.
• Look for and buy foods that are labeled GMO free.
• Shop for organic foods. (By law they must contain less than 5% GM products.)
• Plant your own garden and eat fresh foods daily.
• Read and keep up on the latest GM foods such as the salmon soon to hit the U.S. food market.

What you put into your body determines how you feel and look not only on a daily basis but also for the long term. Make sure you’re staying clear of GM foods as well as refined, fake foods.

 

 

 

Top 10 Fish Oil Benefits

There are many benefits of fish oil, but there are the top 10 most scientifically proven effects.

 

1.     ADHD – The University of South Australia has determined that a combination of fish oil and evening primrose oil capsules can help reduce common symptoms of ADHD: inattention, hyperactivity, restlessness and impulsive behavior. According to the researchers, “Fish oil is believed to work via its effects on brain function. 60% of the brain is composed of fats, with the most important being polyunsaturated omega-3 and omega-6 fatty acids. These must be obtained through diet and can be found in dark leafy vegetables, walnuts, linseeds and oily fish.”

2.     Anxiety – The European Journal of Neuroscience recently published a study earlier this year showing that fish oil reversed all anxiety-like and depression-like behavior changes induced in rats. This is an interesting study because it stresses the importance of supplementing with fish oil at “critical periods of brain development,” which is why we should give it to our kids from early on to help them so that they will not develop anxiety or depression later in life!

3.     Arthritis – An 18-month long study was published this year, which evaluated how borage seed oil – rich in GLA – and fish oil rich fared up against each other in treating patients with rheumatoid arthritis. It was discovered that all three groups (1 taking fish oil, 1 taking borage seed, and 1 taking a combination of the two) “exhibited significant reductions” in disease activity and no therapy outperformed the others. This is critical to emphasize because taking too many supplements are simply a waste of money.

4.     Alzheimer’s Disease – For several years now, the fish oil and Alzheimer’s Diseaseconnection has been studied with consistent results: the essential fatty acids vital for brain function that are found in fish oil can not only slow cognitive decline, it can help prevent bran atrophy in older adults.

5.     Cancer – Fish oil has been found to help kill various cancers including colon, prostate and breast. Not only has research proven that it makes conventional cancer drugs more effective, it’s also an effective standalone therapy!

According to Taiwanese investigators this past June, “Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are the major n-3 polyunsaturated fatty acids (PUFAs) in fish oil that decrease the risk of prostate cancer.” Also in June, Czech researchers published a study explaining that DHA not only kills colon cancer as a standalone treatment, but also enhances current drug therapies that utilize TRAIL (tumor necrosis factor-related apoptosis inducing ligand)!

And still again in June, a group out of India published a study in Cancer Chemotherapy and Pharmacology that, “Fish oil rich in n-3 polyunsaturated fatty acids has been preferred to chemosensitize tumor cells to anti-cancer drugs.” It was even revealed that fish oil improved “hematologic depression, digestion, liver and kidney toxicity!”

6.     Depression – We’ve already seen that fish oil can help with depression-like symptoms in rats, but what about people? This past June, the journal Nutritional Neuroscience published a study evaluating the effects of fish oil supplementation on prefrontal metabolite concentrations in adolescents with major depressive disorder. There was a 40% decrease in major depression disorder symptoms in addition to marked improvements in amino acid and nutrition content in the brain; specifically, the right dorsolateral prefrontal cortex.

7.     Diabetes – This year, Brain Research published some research that show how far-reaching fish oil can be for people with diabetes. In addition to learning that fish oil helps reduce the risk of diabetics from developing cognitive deficit because it protects the hippocampus cells from destroying.  The study also showed that fish oil could help reverse one of the root causes of type II diabetes, oxidative stress.

8.     Eye Disorders – Fish oil has been shown to reverse dry eye, age-related eye disorders like cataracts. This past March, French researchers evaluated 290 patients with age-related macular degeneration (AMD) and they discovered that dietary oil fish and seafood intake were significantly lower in AMD patients. Due to the high EPA and DHA levels, it was concluded that people at risk for neovascular AMD should take fish oil supplements.

9.     Cardiovascular Disease (CVD) – According to the Cardiovascular Research Institute in Maastricht in Netherlands, “Epidemiological studies showed that replacing fat by carbohydrate may even be worse and that various polyunsaturated fatty acids (FA) have beneficial rather than detrimental effects on CVD outcome.” This includes, they continue, fish-oil fatty acids with anti-inflammatory properties, which can help prevent and reverse a plethora of cardiovascular diseases.

10.  Immune Compromise – A recent study has shown that when the antioxidant astaxanthin is combined with fish oil, the immune boosting power is multiplied. This is why I recommend using an omega-3 fish oil supplement with astaxanthin and Vitamin D3to increases how it’s absorbed into the body becoming even more effective!

Other Health Benefits of Fish Oil

In addition to the above benefits, fish oil also improves skin health, weight loss and fertility.

Fish Oil Benefits Skin and Hair

The health benefits of fish oil can be incredible for the body’s largest organ, the skin. This source of  essential fats improve the health and beauty of human skin in several ways. They nourish the skin with fats and contribute fat soluble vitamins that help skin maintain a smooth, elastic texture. There is also evidence that fish oil prevents wrinkles and work against the aging process.

The deficiency of EPA and DHA in diet contributes to skin conditions such as dandruff, thinning hair, eczema and psoriasis, as well as age spots and sun spots. Without the essential fatty acids, too much moisture leaves the skin. The truth is, your internal health can appear on your skin and taking fish oil internally as a supplement may be as good as or better than applying conventional moisturizers.

One of the biggest reasons fish oil leads to healthier skin is because it reduces inflammation.  In fact, several studies have found that supplementing with fish oil reduced the appearance of acne and eczema.  Also, a recent study out of Europe found fish oil to be an effective treatment for psoriasis and a study published out of the University of Manchester discovered fish oil to reduce the risk of skin cancer.

Fish Oil Benefits Pregnancy and Fertility

Recent studies have shown that the consumption of fish oil (or, more specifically, the omega-3 fatty acids found in fish oil) improves fertility in both men and women. DHA, which is a byproduct of omega-3 fatty acids, play a key role in the mobility of sperm andhealth of sperm in men.

Fish oil has also been shown to increase fertility in women by reducing inflammation,balancing hormones and regulating their cycles.  Also, fish oil has been found effective in treating conditions like PCOS and endometriosis which can cause infertility.

Fish oil is also extremely beneficial for pregnant women and their children.  The omega-3 fat DHA supports the development of brain, nervous system and eye sight in the infant.  It has also been proven to reduce miscarriages.  Also, a medical study out of Denmark conducted on more than 8,000 women found that consuming more wild caught fish resulted in healthier babies and less premature births.

Finally, consuming EPA and DHA have been shown to reduce post pregnancy depression and improve mood.

Fish Oil Benefits Weight Loss

Australian researchers published results of a study examining the effects of fish oil onweight loss in combination with diet and exercise in the May 2007 issue of American Journal of Clinical Nutrition. The results showed that the total proportion of fat in the body, particularly in the abdominal region, was reduced significantly in the fish oil plus exercise group but not by fish oil or exercise alone.

Also, french researchers published a study done on twenty seven women who were given 1.8 grams of fish oil daily versus a placebo.  After two months of daily fish oil supplementation the group had a significant reduction in belly fat.

How to Take Fish Oil Supplements

The types of fish which are most commonly used in fish oil supplements are salmon, cod liver, mackerel, sardines, halibut, tuna, pollock and herring.

When taking fish oil, more is not always better.  Remember that you want it to stay in a balanced ratio with omega-6 fats.  For most people, a 1,000mg dose of fish oil daily is a good amount and the most scientifically studied dosage.

Also, not all fish oils are created equal.  Most fish oils are highly processed and can oxidize easily because omega-3 fats are polyunsaturated, have a low heat threshold and can easily go rancid.  For that reason, you will want to buy a fish oil in triglyceride form that also contains anti-oxidants to preserve them like astaxanthin or essential oils.

To improve the health of your heart, brain, skin, hair, body and much much more, consider adding fish oil to your daily supplement regime or consume wild caught fish daily.