http___metro-portal.hr_jedite-ribu-za-jace-kosti_57257_1.xml
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Age-related macular degeneration and omega 3s Age-related macular degeneration (AMD) is a debilitating eye disease that affects about 1.75 million people in the United States alone, and, according to the National Eye Institute, that number could double by 2010. AMD gradually destroys a person’s sharp, central vision, making it difficult to perform everyday tasks such as reading or driving. But the good news is that it’s a disease that can be prevented, and you can start by getting adequate omega-3 fatty acids in your diet. One recent study found that eating mackerel, salmon, or other fish that are rich in omega-3 fatty acids is an important way to reduce your risk of developing AMD. Researchers at the University of Sydney studied 2,900 people for five years and found that those who ate at least one serving per week of fish rich in omega-3 fatty acids could cut their risk of developing AMD by as much as 40 percent. Upping your fish intake to twice a week could help you reduce your risk by another 45 percent, according to research conducted at the Massachusetts Eye and Ear Infirmary. It’s important to balance your intake of omega-3 fatty acids with omega-6 fatty acids: Consuming too much omega-6 fatty acids will diminish the effectiveness of omega-3s. The Massachusetts-led study also found that smoking raises the risk of age-related macular degeneration. Current smokers were found to have a 1.9-fold greater risk of developing AMD than non-smokers, while past smokers had a 1.7-fold higher risk of developing the disease. Although you can get omega-3 fatty acid from such sources as flaxseed and walnuts, fish is the only source that contains both eicosapentaenoic acid (EPA) and docohexaenoic acid (DHA). In combination, these two fatty acids have shown promise in reducing the risk of Alzheimer’s disease, arthritis, hyperactivity, influenza, and some forms of cancer. The highest concentrations of omega-3 are found in dark meat fish such as tuna, swordfish, sardines, and bluefish. But since these types of fish also carry the risk of containing high levels of the toxic chemical mercury, you should consider using a fish oil supplement to get all the benefits of omega-3 fatty acids. To be sure that your fish oil capsules contain no impurities, look for ones that are molecularly distilled. As little as one gram per day can offer long-term health benefits. Source: “Cigarette smoking, fish consumption, omega-3 fatty acid intake, and associations with age-related macular degeneration: The U.S. twin study of age-related macular degeneration,” Archives of Ophthamology 2006;124:995-1001
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Jedite ribu za jače kosti Za jačanje kostiju zaslužne su omega-3 masne kiseline u kombinaciji s omega-6 masnih kiselina, a riba njima obiluje Novo istraživanje pokazalo je da starije osobe koje jedu više ribe imaju jače kosti od onih koji ribu baš i ne vole. Znanstvenici nisu dokazala da riba sama po sebi jača kosti, ali njihova hipoteza je da nekoliko elemenata koji se u nalaze u ribi može biti odgovorno za tu pozitivnu korist. Istraživački tim kojeg je predvodila dr. Katherine Tucker, profesorica sa Sveučilišta Northwesten, analizirao je zdravstveno stanje i prehrambene navike preko 600 starijih osoba. Podatci su prikupljani tijekom 1980-ih i 1990-ih. Gustoća kostiju kod seniora mjerila se svake četiri godine. Po završetku istraživanja tim je otkrio da žene koje jedu ribu tri puta tjedno imaju puno bolje kosti od žena koje izbjegavaju ribu, a slični rezultati vrijede i za muškarce. Tucker je u jednom intervjuu za Reuters kazala da misli kako su za jačanje kostiju zaslužne omega-3 masne kiseline, a riba njima obiluje. No pored omega-3 masnih kiselina tu su i omega-6 masne kiseline koje upotpunjavaju jednadžbu. Tucker je objasnila taj odnos: „Izgleda da one (kiseline) moraju biti u ravnoteži... Ako imate jako malo arahidonske kiseline (Kada linolna - omega-6 - masna kiselina uđe u stanicu, od nje se stvara arahidonska kiselina), nećete vidjeti korist od omega-3 masnih kiselina."