Latest news with #NatalieAllen
Yahoo
26-06-2025
- Health
- Yahoo
The Omega-3-Rich Food That Can Also Help Fight Inflammation
When it comes to healthy fats, good things come in threes. Omega-3's! These polyunsaturated fatty acids, or PUFAs, are 'good' fats, and as the name implies, there are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA, which are prevalent in fish and seafood, are the most bioactive forms of the fatty acid, meaning our bodies use them more efficiently, says Natalie Allen, RDN, LD, a registered dietitian and clinical associate professor at Missouri State University. Omega-3's have a ton of health benefits. They can regulate oxidative stress, triglyceride levels, blood pressure, and inflammation. EPA and DHA, in particular, have been found to have protective benefits for the heart and the brain. Omega-3's may also have benefits for mental health. 'These fatty acids fight against age-related cognitive decline, help make important connections in our neural pathways in the brain and body, and support blood flow to the brain,' says Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. There is no official Recommended Daily Allowance (RDA) for omega-3, but the general recommendation is at least of combined EPA and DHA per day for healthy adults. The recommendation for ALA per day is 1.6 grams for men and 1.1 grams per day for women. Omega-3's are essential fatty acids, meaning the body can't produce them on its own, so we need to get them through food. That's where this list comes in: These are the foods highest in Omega-3 fatty acids. If you don't eat fish, an omega-3 supplement might be a good idea. (Check with your healthcare provider first to make sure it's safe for you, and as with any supplement, mind the dosage.)Three ounces of cooked mackerel contains of EPA and DHA combined. It's also a good source of vitamin D, vitamin B12 and protein. Atlantic mackerel's mercury content is lower than king or Spanish mackerel (and lower than lots of other fish, in general). Allen likes grilled mackerel with a squeeze of lemon and a garnish of fresh herbs or flaked over a warm grain salad with roasted veggies. Anderson-Haynes recommends trying mackerel rundown, a traditional Caribbean dish with herbs, spices, and veggies cooked in coconut are another source of ALA, with about . Walnuts also have the most polyphenols of any nuts — plant chemical compounds that have antioxidant and anti-inflammatory properties to help protect cells from damage that can lead to cancer and other chronic diseases. Walnuts are tasty as is and also make great ingredients in muffins, breads and other baked goods. But they can also serve as a plant-based meat substitute in Bolognese sauce, stews and tacos. RELATED: 8 Surprising Signs of Inflammation You Should Never IgnoreWhen we think of fatty fish, salmon often springs to mind first. Both wild-caught and farm-raised are good sources of protein and other vitamins, but there's a difference in their omega-3 content, Routhenstein says. Three ounces of cooked tends to have more, with about 1,830 milligrams grams of EPA and DHA. Wild-caught has 1,570 milligrams of DHA and EPA. Salmon is endlessly versatile and can be eaten baked, grilled, or raw, like in sushi or poke bowls. You can also swap canned tuna for canned salmon is a plant-based protein powerhouse, whether you're eating it as tofu, tempeh or even soymilk. But a ½ cup of cooked edamame, which are straight-up soybeans, has about 300 to 400 milligrams of ALA, too. Soybeans are also rich in folate, one of the B vitamins, which is particularly important in pregnancy to prevent certain birth defects. RELATED: 10 Best High-Protein Vegetables to Add to Your PlateLike soybeans, chia seeds are another plant-based complete protein, meaning they contain all nine essential amino acids the body can't produce by itself. These nutritional powerhouses contain per ounce, and are an excellent source of fiber, with nearly 10 grams per ounce. Chia seeds bulk up when they come into contact with liquid, making them a great filler in veggie burgers or homemade jam or jelly, Anderson-Haynes says. Routhenstein likes making chia pudding for a healthy treat. RELATED: Is It Safe to Eat Chia Seeds Every Day? Here's What Experts SayHerring is a fish that might not be in your regular dinner rotation, but it's packed to the gills with omega-3: about combined per 3.5 ounces cooked. It's also high in vitamin D and phosphorus, which are important for bone health. RELATED: 15 Best High-Protein Fish to Eat, According to NutritionistsThe bivalves are known for their impressive zinc content. A single oyster contains more than 8 milligrams of the mineral, which is the RDA for women and just under the 11-milligram RDA for men. (And who eats just one?) They're also a great way to get your omega-3's, with 329 milligrams combined of EPA and DHA. If slurping them raw isn't your thing, you can grill or bake them in the shell, add them to stuffing, or fry them for inside a po' is one of the top sources of ALA, clocking in at about 2,350 milligrams per tablespoon of ground flaxseeds and a whopping 7,260 milligrams per tablespoon of flaxseed oil. A sprinkle of ground flaxseed adds a good bit of fiber (nearly 2 grams per tablespoon) and magnesium (27.4 milligrams), too — both of which are important for digestive and cardiovascular health. Ground flaxseed has a subtle nutty flavor. When mixed with a little water, it can be used as an egg replacement in baking. Add it to oatmeal, yogurt, smoothies, or homemade granola. Flaxseed oil can be used to make salad dressing. RELATED: 6 Best High-Protein Seeds to Eat, According to NutritionistsThese tinned fishies have gotten trendy over the past few years — and for good reason. They contain about 1,200 milligrams of combined per 3 ounces. They're also great sources of calcium (because, like anchovies, you eat the bones). One can (about 3.75 ounces) contains 351 milligrams. Sardines can be eaten straight out of the tin or as a toast topper. Routhenstein also uses them in a homemade puttanesca you love them or hate them, there are a lot of omega-3's in these tiny fish: a combined of DHA and EPA. They're eaten whole, so you also get the calcium from the fish bones. They're also good sources of selenium, which helps with thyroid function, and niacin, which is key for nervous system function. Sure, you can use them as pizza toppings, but they can also be mixed into a traditional Caesar dressing or chopped into salads, sauces and pastas. You Might Also Like 67 Best Gifts for Women That'll Make Her Smile The Best Pillows for Every Type of Sleeper
Yahoo
19-06-2025
- Health
- Yahoo
The #1 Protein to Eat More of if You Don't Eat Meat, According to Dietitians
Reviewed by Dietitian Kelli McGrane, M.S., RDPulses, including lentils, beans and peas, are the #1 protein to eat more of if you don't eat meat. Pulses are affordable, versatile and incredibly nutritious. They provide protein, fiber, potassium and iron and may reduce the risk of chronic it comes to eating a plant-based diet, some folks worry about getting enough protein. The good news? It's absolutely possible to meet your protein needs through plant-based foods. While it's best to consume a variety of plant-based proteins, after talking with dietitians, one group of foods consistently stood out: pulses. The umbrella term for dried legumes—including lentils, beans, chickpeas and split peas—pulses offer numerous benefits for a meatless diet. "When I counsel vegetarian or vegan clients, what's the one protein source I find myself recommending most often? Lentils and beans," says Natalie Allen, RD, adding "They're versatile, affordable, rich in protein and fiber and provide key nutrients like iron and folate that vegetarians often need more of." Here, dietitians explain why pulses are the #1 protein source to eat more of if you don't eat meat. "One of the key questions many people ask is whether pulses can provide the same nutritional value as meat. The short answer is yes, especially when consumed as part of a varied and balanced diet," says Lina Begdache, PhD, RDN. Here's a closer look at the nutritional benefits of pulses. Don't let their humble appearance fool you, pulses pack an impressive protein punch. For example, 1 cup of black beans provides 15 grams of protein, and 1 cup of cooked lentils offers a whopping 18 grams. What's more, unlike meat, pulses provide protein without contributing saturated fat or cholesterol. Some pulses, like beans and lentils, are low in methionine and cysteine—two essential amino acids—and are considered incomplete proteins. However, because these amino acids are found in other plant-based foods, getting adequate amounts of all nine essential amino acids generally isn't a concern on a plant-based diet. "As long as you eat a variety of plant proteins over the course of the day, your body can pool amino acids and meet its needs," says Allen. While not as popular as beans and lentils, split peas are considered a complete protein source and are also a good source of protein, with 16 grams per 1 cup of cooked green split peas. Besides protein, perhaps the most notable benefit of pulses is their impressive fiber content. One cup of cooked beans or lentils provides around 15 grams of fiber—about 50% of your daily fiber needs. Fiber is a key nutrient that many people don't get enough of on a daily basis. It supports regular bowel movements, helps lower cholesterol levels and aids in blood sugar management. High fiber intake is also linked with a reduced risk of developing and dying from several chronic diseases. Concerned about iron without meat? Pulses deliver. That cup of lentils provides about 6.6 mg of iron, more than a 3-ounce serving of beef. While plant-based protein isn't as readily absorbed as iron from animal foods, pairing your pulses with vitamin C-rich foods—like tomatoes, peppers or citrus fruits—can boost absorption. Pulses are potassium powerhouses. For example, 1 cup of cooked white beans provides 1,000 mg—nearly three times the amount in 1 cup of chopped chicken breast. This essential mineral helps regulate blood pressure and supports heart health. Regularly eating pulses has been linked with a reduced risk of heart disease, type 2 diabetes and obesity. It's also been associated with improvements in blood sugar, blood pressure, waist circumference, chronic inflammation and cholesterol levels. It's also worth noting you don't have to follow a fully plant-based diet to reap the benefits of pulses. One study found that replacing 6–8 ounces of animal protein with 1.5–2 cups of pulses led to improvements in diet quality and cholesterol levels. "In terms of benefits, pulses have several advantages compared to meat. They are naturally low in saturated fat and contain no cholesterol,' says Dr. Begdache, adding 'This makes them a heart-healthy option, particularly for individuals looking to manage their cholesterol levels or reduce their risk of cardiovascular disease.' In addition to being incredibly nutritious, pulses are budget-friendly and have long shelf-lives, meaning you can safely buy them in bulk. Another benefit? They're an eco-friendly protein option. One study found that pulse crops had the lowest environmental footprint among protein sources studied and offered exceptional nutrient density per dollar. Begdache says that incorporating pulses into everyday meals can be simple and delicious, adding that she likes to add lentils into soups and stews, or use black beans as a hearty base for tacos or salads. 'Another idea is lentil curry with turmeric and garlic,' she says. 'These meals are satisfying and flavorful, and deliver a strong nutritional portfolio." Here are a few easy applications for adding more pulses to your plate (or bowl): Soup Power: One of the easiest places to start is by adding beans, lentils or split peas to your favorite soup, stew or chili recipe. Salad Boosters: Top greens with chickpeas, beans or lentils for an affordable protein boost. If you have time, roasted chickpeas are particularly tasty, adding a satisfying crunch to salads. Bowl Basics: Pulses are an ideal protein source for grain bowls. While canned beans and lentils are handy in a pinch, you can also prepare a batch of dried pulses for the week to help cut back on added sodium. Snack Smart: Thanks to their fiber and protein content, pulses make for an excellent snack option as they help keep you full and your blood sugar levels stable. Hummus is an easy go-to, but you can also experiment with bean dips and roasted split peas. Pasta Upgrades: Easily boost the nutritional content of your pasta dishes by adding lentils or white beans into pasta sauces. You can also look for pulse-based pasta alternatives at the grocery store. Thanks to their impressive nutrition profile, affordable price point and versatility, pulses are a clear winner for anyone looking to eat a more plant-based diet. "For anyone looking to reduce their meat intake or simply diversify their protein sources, pulses offer an affordable, nutritious and versatile solution. With health and environmental benefits that extend beyond the dinner plate, pulses are more than just a meat alternative, they're a smart choice for every table,' says Begdache. Read the original article on EATINGWELL
