Antiaging Food Facts - F
Flavonoids
There are six main subclasses of flavonoids: such as
flavonols, flavones, and flavanones; and each have subclasses
like luteolin, quercetin, cyanidin, and apigenin.
A diet rich in flavonols from foods such as onions,
apples and berries may cut the risk of developing pancreatic
cancer by about 25 per cent. The effects are more pronounced
in smokers, largely due to smokers being at an increased
risk of pancreatic cancer.
Eating lots of fruits and vegetables provides plenty
of these health-promoting compounds. You will also find
them in some beverages, such as tea,
wine, and beer. And in chocolate
- cacao beans are derived from plants.
Make sure you have five servings of colorful vegetables
and four servings of colorful fruits every day to get
a daily dose of anticancer, anti-inflammation, antiviral,
antioxidant goodies.
Fish
Fish has a huge benefit to your heart and overall health.
Eating one to two 6-ounce servings of omega-3-rich
fish each week reduces your risk of dying from heart
disease by 36 percent!
And your all-cause mortality rate drops by 17 percent.
However, many fear the mercury levels associated with
fish, but there are many fish that are rich in omega-3
fatty acids but low on the mercury . . .
Low-mercury fish are generally the small fish that
don't eat many other fish (or fish meal) and don't have
a long life span. These include:
- Salmon (wild): 1 gram of omega-3
fatty acids per 2 ounces of fish;* 0.014 parts per
million mercury concentration
- Herring: 1 gram of omega-3 fatty
acids per 1 ounce of fish;* 0.044 parts per million
mercury concentration
- Sardines: 1 gram of omega-3 fatty
acids per 2-3 ounces of fish;* 0.016 parts per million
mercury concentration
- Trout (freshwater): 1 gram of
omega-3 fatty acids per 3-4 ounces of fish;* 0.072
parts per million mercury concentration
- Pollock: 1 gram of omega-3 fatty
acids per 6.5 ounces of fish;* 0.041 parts per million
mercury concentration
*Oil content varies widely, depending on species,
season, environment, diet, and packing and cooking methods.
High Mercury Fish to avoid include:
- King Mackerel: 0.73 parts per million
mercury concentration
- Shark: 0.99 parts per million
mercury concentration
- Swordfish: 0.98 parts per million
mercury concentration
- Tilefish (Gulf of Mexico): 1.45
parts per million mercury concentration
Commonly eaten mid-sized fish such as Tuna have mercury
concentration ranging from 0.12 to 0.69 parts per million.
You need to eat from 3.5-12 ounces to get 1 gram of
omega-3 fatty acids, depending on whether it is fresh
[most] or canned chunk light tuna [least].
A fish-oil supplement is a surefire way to get the
omega-3 fatty acids you want and need. [WARNING:
fish oil supplements can be dangerous for some people
- consult your physician first]
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