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Antiaging Food Facts - F

 


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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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