5 Important Supplements

In the September issue of Whole Living magazine, I found a quick article on five key supplements that most women can benefit from. However, I think both women and men can benefit from these! I happen to agree completely with the five they chose, and I think it’s a good reminder for all of us on what we may be deficient in, and why it’s important to supplement in certain areas.

Vitamin D

I’ve talked about vitamin D before here. It’s SO important, and there are constantly new studies coming out linking low vitamin D levels to higher cancer rates and increased heart attack risk. Even if you think you’re getting enough from the sun, you may not be. To prove my point, I take vitamin D supplements and I live in a state that boasts of sunshine over 300 days per year! I got my levels tested a few months ago and while they were in the “acceptable” range, they were on the lower end. Lluckily I have a doctor who believes as strongly in vitamin D as I do, so she immediately gave me supplements. I strongly encourage people to get their vitamin D levels tested, and when you compare your level to the “optimal” range, aim for the high end. The more the better! If you live in a climate with longer winters, supplementing with vitamin D3 is absolutely crucial.

Calcium

Many people are able to obtain enough calcium from whole foods. Despite what you may think (due to huge marketing efforts), dairy is not the only source of calcium. In fact, leafy greens have just as much calcium as cow’s milk! Other great sources include sesame seeds (more calcium than milk), blackstrap molasses and yogurt. Calcium is important for healthy bones. If supplementing with calcium, make sure you buy the form calcium citrate because it best delivers the minerals to the body.

Magnesium

Magnesium helps to regulate our neurotransmitters and support mental health. Some doctors even prescribe magnesium supplements for those suffering from insomnia, claiming it’s a natural anti-anxiety mineral. For those with muscle spasms or pain, magnesium helps to relax the muscles. It’s good to take with an evening meal, because it does help people fall asleep more peacefully.

Vitamin B

Vitamin B is necessary for strong immunity. Whole food sources of B-vitamins include leafy greens and meat. If someone is deficient in B-vitamins, they may start to feel depressed, fatigued or just down. B-vitamins help enhance mood and boost energy, and for this reason are best when taken in the morning. This way they’ll provide energy for your day without disrupting bedtime!

Omega-3 Fatty Acids

I’ve talked about fish oil before as well, but again it’s good to reinforce the importance of fatty acids in the diet. Don’t worry, they WILL NOT make you fat! They actually lower triglycerides and reduce inflammation, which is the cause of many health issues. And, since our brain is made up of mostly fat, they support brain health as well. Omega-3s can be taken in the form of capsules or actual fish oil. I recommend the capsules… trust me, drinking straight fish oil is not fun!

As always, I recommend talking to your doctor before starting supplements. They can test your levels and help you determine which supplements you’d benefit from.

Fiddleheads!

A few weeks ago, Ed came home from a weekend in Maine and told me he got to eat fiddleheads. I had heard of fiddleheads before, but didn’t know anything about them. Then this past weekend I was in Boston at a wedding shower for my future sister-in-law, and fiddleheads were served with the other veggies. I ate as many as I could since Ed had been so excited about them, but when I got home I decided it was time I did some research to figure out what they are all about.

As it turns out, fiddleheads are superfoods!

Fiddleheads are the unfurled leaves of the fern plant, and they are harvested in early spring. They are picked before the leaves are exposed to full light and fully opened, so they are still curled up tightly. Ferns may have five or more fiddleheads, but it is recommended that only three fiddleheads are harvested for sustainability reasons.

There are many different types of fiddleheads, and they are only available seasonally. Since they are not cultivated, they are harder to come by and can be very expensive. Fiddleheads are found primarily in New England, and fiddleheads from the ostrich fern and cinnamon fern are the most common. Most fiddleheads must be cooked, because they contain shikimic acid, a compound found in certain plants that can upset the stomach when consumed. The cooking will alter the plant such that the shikimic acid can no longer hurt the stomach.

Now onto the exciting part…

Research has shown that fiddleheads contain twice the amount of antioxidants as blueberries! Blueberries have always been known for their high amount of antioxidants, so when I learned that fiddleheads have twice as many, I was shocked. In addition to antioxidants, fiddleheads contain omega-3 fatty acids, fiber, and many other vitamins and minerals. I’m glad I took Ed’s advice and ate a lot of them in Boston last weekend!

Fiddleheads taste sort of like asparagus – they are pretty mild. Some people like to pickle them, which I know Ed would love. I found a recipe here if you live in the New England region and want to try it! In the meantime, to all my Maine and Massachusetts readers, if you ever come across fiddleheads at the grocery store, farmer’s market or on the menu at a restaurant, I recommend trying them. They are extremely healthy and taste great!

Nutrition & Your Skin

After yesterday’s post on oils and how they can be used internally or externally for your health, I got some good questions:

What oils should I be using if I have oily, not dry, skin?

And,

I always get zits 10 days before my period – would changing my diet help?

Nutrition and your skin are very closely tied. To simplify it, anything that goes into your body must also come out in some way, shape or form. That could be through urine or bowels, through your mouth, or through your skin. Acne is often indicative of a body that is rejecting a certain type of food, whether it be something you’re allergic to or something that is foreign to the body such as hydrogenated fats or high fructose corn syrup. Acne in teenagers is usually due to a combination of things: hormone stimulation, bacteria production, stress and poor diet. In adults, it is more likely to be a result of mainly stress and poor diet.

For someone with oily skin, taking a fish oil supplement can still help. Skin problems often are a result of inflammation, and the omega-3s in fish oil help to fight this inflammation. There are many studies showing that fish oil has significantly improved acne symptoms in people, including symptoms like oily and splotchy skin. The omega-3 fats have a balancing effect that can help those with oily or dry skin. And as a bonus, it reduces wrinkle formation and helps create shiny hair and healthy nails! Flaxseed oil has also been shown to help reduce oily skin.

Some other skin-supporting nutrients to try, whether you have oily skin, dry skin, or are getting blemishes before your period, include B-vitamins, beta-carotene, essential fatty acids, fiber, selenium, vitamins A, C and E, zinc and water. Eliminating common allergens such as gluten and dairy for the week you are experiencing inflammation on your face can greatly reduce acne occurrence as well. Even if you are not allergic to gluten or dairy, you could still have a mild intolerance. Other things to eliminate if you want to clear up your skin include alcohol, excessive caffeine, and any processed foods – especially those that contain sugars, high fructose corn syrup, hydrogenated oils and trans fats. Any fried foods will definitely increase the likelihood of blemishes or skin issues as well. I recommend doing an experiment. Try eliminating all of these foods for one week or 10 days, and see what happens. Then, as your reintroduce them, observe the changes in your skin and the rest of your body. This is the best way to find out which foods are affecting you, and how.

Water is particularly important, because it helps rid our body of unwanted toxins through our urine, bowels, or sweat. Without enough water, these toxins will stay inside of our bodies and find another way to come out – often times through our skin in the form of acne. So, stay hydrated!

Salmon Skin: Do You Eat It?

Last week Ed and I made salmon for dinner. He noticed I was eating the salmon but leaving the skin on my plate, and commented on it. Ed happens to love the skin of any type of fish. He is even known to ask the waiter to please prepare his fish with the skin on. I never really gave this much thought until he asked me why I wasn’t eating it. I typically just eat the fish and whatever skin sticks to it, but leave the rest on my plate.

So I did some research on salmon skin, and other fish skin in general. Turns out there are many important nutrients in the skin of most fish, and almost all skins are edible. Salmon skin, for example, contains concentrations of omega-3 fatty acids. This is because the salmon’s fat is in the layer just beneath the skin, so when it is cooked with the skin on, the skin soaks up these (healthy) fats. However, all of this information is based on the assumption that the fish was swimming in uncontaminated waters. And, as we all know, this is usually not the case.

The salmon’s skin can also be a source of chemical pollutants that can be harmful in large quantities. Waters can become polluted from things like factories, sewage treatment plants, chemical spills, and city street or farm runoff. When these chemicals are transferred to the salmon, they become concentrated in the skin, the fatty layer right next to the skin, internal organs, and sometimes muscle tissue.

Some precautions to take if you are a frequent salmon-eater include removing skin and the darker fat layer right next to the skin, and also selecting smaller salmon, as they are younger and have had less exposure to toxins in the water. This applies to other types of gamefish too, such as lake trout, walleye or bass. Some fish, such as stream trout, perch or smelt, feed on insects and other aquatic life and are less likely to contain pollutants. Therefore it is probably safer to eat the skins of these fish. The bottom-feeders in lakes and streams, such as carp and catfish, are more likely to contain high levels of chemical pollutants.

Unfortunately, mercury is found throughout a fish’s tissue, so it is difficult to avoid. There are certain types of fish that tend to be lower or higher in mercury, and it is a good idea to become familiar with this information. A good website to reference is this one.

So, it seems like eating salmon skin is fine occasionally, but if you are someone who eats salmon twice per week or more, you may want to avoid it some of the time, and also choose the best quality salmon possible. This isn’t meant to scare anyone away from eating fish on a regular basis. The nutrients in fish far outweigh the risks, as long as you are choosing your fish carefully and staying aware of current warnings and information about what is safe to eat.

Eddo, you were right about the skin containing lots of omega-3s! And since we buy wild salmon and typically don’t eat it more than once per week, I’d say you’re safe to keep on eating the crunchy skin. And maybe I’ll give it a try every once in a while too!