Pelvic Girdle Pain Pregnancy Exercises
VITAMIN F – OMEGA-3 (ALPHA LINOLENIC ACID), OMEGA-6 (LINOLEIC ACID) FOR PILATES
Vitamin F is the collective term for the essential fatty acids: alpha linolenic acid or omega-3 and linoleic acid or omega-6.
Both omega-3 and omega-6 cannot be produced by the body and must be supplied with the diet. They are essential to life and must be balanced to ensure good health. Excess intake of omega-6 is fairly common, mainly due to margarine and vegetable oils, but the intake of omega-3 is often inadequate. Excess omega-6 interferes with the unique functions of omega-3.
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The ideal dietary intake is one part omega-3 with two parts omega-6. The average diet may obtain one part omega-3 to 25 parts omega-6. This huge imbalance is due to a few factors: the big increase in margarine consumption and the wide availability and excess intake of omega-6 foods, plus the limited natural sources of omega-3. Foods such as pepitas, walnuts, flax oil and canola oil are an excellent source of omega-3. Fish, seafood, egg yolk, pecan and hazel nuts are a good source. Omega-3 helps to maintain resilience and lubrication to skin cells. Omega-3 foods promote healthy hair and hair growth and supple, youthful skin.
17. SKIN SYSTEM
The cellular system requires omega-3 in particular to retain water and vital nutrients. The type of fats from the diet greatly dictates the condition of individual cells. Excess saturated fats cause cells to become hard and to lack fluidity and storage of nutrients.
10. CELLULAR SYSTEM
Omega-3 protects against tumours and breast cancer by retarding the action of enzymes that damage cells. Omega-3 is vital for the cells of the nervous system, development of sex hormones and for healthy intestinal bacteria.
13. IMMUNE SYSTEM
Omega-3 is the key nutrient to offset inflammatory conditions such as back pain, asthma, bowel inflammation, rheumatoid arthritis, auto-immune diseases, joint stiffness, swelling, chronic fatigue and atherosclerosis.
Omega-6 fats promote inflammatory reactions in molecules; in contrast, Omega-3 helps to produce hormones termed prostaglandins that reduce inflammation.
19. BRAIN SYSTEM
Omega-3 is vital for brain development, especially DHA omega-3. No wonder fish is termed a ‘brain food’. The brain is composed of 60% fat. It requires large amounts of DHA omega-3, especially in the first two years of life. Research shows that infants from mothers having a high omega-3 blood level have advanced levels of learning and attention spans. Mother’s milk does transfer DHA to the baby when the mother’s dietary intake includes omega-3 foods. Post-natal depression may be linked to a deficiency of DHA omega-3, as the baby will obtain as much as necessary from the mother. In addition, mental health conditions such as depression, mood swings, bipolar disorder, schizophrenia and dementia can be traced to a deficiency of omega-3. Brain cell receptors require omega-3 to help direct a smooth and efficient neuron signal connection within a very complex brain system and integrated nervous system. Omega-3 promotes concentration.
1. CIRCULATORY SYSTEM
Omega-3 promotes low cholesterol levels, a regular heartbeat, reduced blood pressure and protection from coronary disease. Omega-3 also helps thin the blood, preventing blood clots and strokes. Meat supplies no omega-3, except for venison and buffalo meat.
NOTE: All amounts in this blog are measured in milligrams (mg) per 100 grams, unless stated otherwise.
VITAMIN P – FLAVONOIDS
Vitamin P is often referred to as flavonoids or bioflavonoids. Nearly all brightly coloured red, orange, blue and yellow fruits and vegetables contain flavonoids. There are a few groups of flavonoids: flavonols, anthocyanins, anthocyanidins, dihydroflavonols, flavanones and isoflavones. Within these groups there are numerous other forms of flavonoids, for example, within the group of flavonols the common forms are hesperidin, rutin and quercetin.
Most flavonoids provide an antioxidant activity and help prevent cellular damage.
13. IMMUNE SYSTEM
The immune system functions are greatly enhanced by flavonoids, mainly due to the fact that they increase the antioxidant activity of vitamin C. Within citrus fruits and capsicum, the white pith is full of flavonoids. Bottled orange juice may contain vitamin C, usually added, but the supply of flavonoids is often lacking. During conditions of stress and inflammation due to injury, flavonoids regulate the activity of the immune system to protect against over-activity of cells, which can lead to excess inflammation. In conditions such as with joint inflammation, back injuries, spinal inflammation, various allergies, viruses and tumours, flavonoids reduce the pain and symptoms due to a decrease in reactive cell activity.
The flavonoid quercetin, in apples, may help alleviate allergies by retarding histamine production. Flavonoids protect against high blood pressure, as they block the action of the enzyme angiosten. In addition, flavonoids such as rutin, found in buckwheat, are most beneficial for strengthening blood capillaries and may protect against varicose veins as well as the entire vascular system by helping to develop strong cells.
15. OPTIC SYSTEM
Flavonoids may provide protection from cataracts, especially with diabetics, as excess blood sugar levels produce alcohol sugars that can cause clouding of the eyes, or cataracts.
17. SKIN SYSTEM
The flavonol anthocyanidin is known to help strengthen and connect strands of collagen skin protein.
Flavonoids can also protect against skin infections, bacteria and fungus.
10. CELLULAR SYSTEM
Isoflavones such as genistein, found in soy products and some legumes, can block enzymes that cause tumour growths in uterine, breast and prostate cancer, reducing the risk of ovarian and breast cancer.
Flavonoids can protect against recurrent nose bleeding, easy bruising and platelet aggregation.
Flavonoids may also be required to prevent the development of leukaemia and haemophilia.
Flavonoids regulate the permeability of blood capillaries.
Flavonoids regulate the activity of cells such as B cells, T cells, NK cells and most cells especially for the proper functioning of the immune system.
Flavonoids provide antiviral activity and may help in cases of HIV and the herpes virus, by retarding the activity of cells and other bacteria that attempt to develop. Flavonoids also provide antibiotic action and protect against harmful bacteria. Flavonoids protect LDL cholesterol from possible oxidation by the action of free radicals.
Flavonoids protect against the common cold in addition to the action of vitamin C and the mineral iron.
Flavonoids are destroyed by processing.
NOTE: d.v. refers to the daily value for women 25-50 years, refer to RDI chart for adult male and child values.