Tag: seeds

Tryptophan

Today’s post is about Tryptophan.

In our last post about Depression, Scott mentioned that the nutrients we need for good mental health include vitamin B6, tryptophan, zinc, iron and folate. So, today we are going to focus on tryptophan.

So, what is it?

Tryptophan is an essential amino acid, meaning that it cannot be produced in the body and so must come from food.

It plays a fundamental role in human nutrition and health and is required for normal growth. The body uses it to create several bioactive compounds including vitamin B6, serotonin and melatonin. It is required for the production and maintenance of the body’s proteins, muscles, enzymes, and neurotransmitters. The liver can also use tryptophan to produce niacin (vitamin B3), which is needed for energy metabolism and DNA production.

Its role in animal and human health can therefore impact on many diseases and conditions.

What is the connection to mental health?

Being one of the main building blocks for serotonin it is quite important to have a plentiful supply. It is a natural sedative and is one reason that you feel sleepy after a big meal of protein like turkey at Christmas. Research has also shown that if you have a low-tryptophan diet, brain serotonin levels drop.

Tryptophan can potentially be used by the body for a lot of different things but most of them lead back to serotonin, so lets have a look.

Because tryptophan helps make serotonin, which is responsible for things like arousal, perception, pain and mood, anything in those areas can be altered by tryptophan. For example, if you are trying to give up smoking, taking tryptophan supplements may help to reduce the cravings by changing your perception. In addition, low amounts of tryptophan in the body may contribute to depression and sleep disorders.

Serotonin also mixes with something called Sam-e to make melatonin that is a big player in the sleep wake cycle. Theoretically it can even be used to help with ADHD as low serotonin can show as poor impulse control.

Can diet make a difference ?

Tryptophan is commonly found in foods that contain protein. Although meat is often a key source of protein for many people, there are also many vegetarian and vegan sources as well as a supplement in powder form.

Interestingly if you suffer from fructose mal-absorption then this can reduce the levels of tryptophan that is available for use.

The following foods are good sources of tryptophan:

Salmon, Poultry, Eggs, Spinach, Seeds (such as pumpkin, sesame & sunflower), Milk, Nuts and Soy products.

So ensuring that your diet contains a variety of these foods can assist in maintaining your body’s levels of this essential amino acid.

 

It is easy to see that within the human body one little thing leads to another and then another. The body is a tangled web of neurotransmitters, enzymes, proteins and things that all interact with each other.

Tryptophan can react with a large number of other substances including herbal remedies so as always consult a professional before taking. Side effects can include tiredness, heartburn, GIT upset and headaches.

Till the next post,

 

Live clean n Prosper

Nuts, Seeds and Omega 3

Todays post is about nuts and omega 3.

A friend of ours was recently sharing that she had been craving nuts and seeds quite a lot in the past few weeks. She asked if we were aware of this being a symptom of anything.

We were not sure but thought it could mean that her body was craving Omega 3.

I decided to do some research and as usual am sharing my findings.

The health world has been focusing on Omega-3 fats as they play a major role in heart, brain and overall health.

So what is Omega-3?

Omega-3 is a polyunsaturated fatty acid (PUFA), a type of healthy fat.

There are actually three main kinds of omega-3 fatty acids, each capable of providing vital health benefits for the body and mind.

The 3 kinds are – Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).

ALA is crucial for normal growth and development. It also helps maintain normal blood cholesterol levels.

EPA helps maintain normal blood pressure levels and reduce inflammation. EPA may also reduce the symptoms of depression.

DHA is important for brain development and function. It can also benefit heart health by reducing blood triglycerides (a type of fat found in the blood).

The body can’t produce these essential fatty acids on its own. It is important to make sure you’re getting enough through dietary sources. If you don’t, you could experience the symptoms of omega-3 deficiency.

In addition, there’s currently no standard test to diagnose an omega-3 deficiency, though there are several ways to analyze omega-3 levels.

To date, few studies have investigated the signs and symptoms of omega-3 deficiency. Therefore I was unable to find any studies to suggest that craving nuts or seeds, was an indicator of low levels.

There are however some other recognised symptoms of omega-3 deficiency.

Main symptoms of low omega 3
  • Hair and /or skin is feeling dry – this is because omega-3 fats help retain moisture in the skin, they also help keep your hair healthy.
  • Feeling anxious or depressed – DHA‘s are known to have neuro-protective and anti-inflammatory effects
  • Dry eyes – essential fatty acids play a role in eye health, including maintaining eye moisture.
  • Blood Pressure is higher that normal – Omega-3s are known as the “heart-healthy fats” and are associated with significantly lower blood pressure levels.

It is relatively easy to ensure good levels of these ‘fatty acids’ in your body simply by eating a varied diet.

Main Food Sources of Omega-3s

Plant oils such as flaxseed (linseed), soybean, and canola oils contain ALA.

Chia seeds, pumpkin seeds and walnuts also contain ALA.

Several types of fish contain omega 3 such as salmon, mackerel, tuna, herring, sardines, anchovies, bass, and cod.

Vegetables such as Brussels sprouts, kale, spinach, broccoli and cauliflower, are good sources of ALA.

Of course there are several other processed foods and supplements available that are fortified with DHA and other omega-3s.

So, in a nutshell, upping your omega-3 intake helps improve your skin and hair, lower your blood pressure and improve your overall heart health.

Till the next post,

Live clean n Prosper

Sources – U.S. National Institute of health – Healthline– WebMD –

Passion fruit & a great recipe

Todays post is about Passion fruit. We have a very healthy passion fruit vine on a shared fence at the moment, so we have a good supply of fruit.

I really like passion fruit, though not always with the seeds. It is also a good source of nutrients, especially fibre, and vitamins C and A. So I decided to make some nectar.

After harvesting a dozen fruit off the vine, which were all ready to eat. I put the pulp from all of the fruit into the blender and pulsed it for a couple of seconds. To seperate the seeds, I then put the mixture in a sieve over a bowl and rubbed the nectar through the sieve to remove the seeds. This made approximately 250 ml of passion fruit nectar. The nectar is really versatile; you can mix it with soda water for a refreshing drink of pour it over ice cream.

I decided to make a really easy Chia Mousse. Something healthy enough to have for breakfast and yummy enough to eat for dessert.

 Passion fruit Coconut Chia Mousse

serves 1

  • 70 ml Coconut Cream
  • 60 ml milk or water (or non dairy milk)
  • 3 tablespoons Passion fruit nectar
  • ¼ cup Chia seeds

Just mix all of the ingredients together, pour into a glass and refrigerate till set. (approx. 1hr)

Top with the pulp of 1 passion fruit.

 The passion fruit health profile.

Passion fruit is a beneficial fruit. It contains high levels of vitamin A, vitamin C, Beta-carotene, Magnesium, Iron, Potassium, Phosphorus, Niacin, and approximately 2 grams of fibre.

It’s also rich in beneficial plant compounds, including antioxidants such as carotenoids and polyphenols. In fact, one analysis found that passion fruit was richer in polyphenols than many other tropical fruits.

Polyphenols are plant compounds that have a range of antioxidant and anti-inflammatory effects. This means they may protect against chronic inflammation and diseases like heart disease and cancer.

Antioxidants play a vital role in keeping the body systems healthy. Scientists know that antioxidants improve blood flow, specifically to the brain and nervous system.

Beta-carotene is also an important antioxidant. In your body, it is converted to vitamin A, which is essential for preserving good eyesight.

Our body doesn’t usually absorb iron from plants very well. However, the iron in passion fruit comes with a lot of vitamin C, which is known to enhance iron’s absorption.

Vitamin C is an important antioxidant that you need to get from your diet. It helps support a healthy immune system and healthy ageing.

For such a small fruit, passion fruit is packed with nutrients that our body needs.

 The Chia seeds

I have written before that Chia can be considered a legitimate super food because of its nutrient content. The seeds are full of healthful omega-3 and omega-6 fatty acids; they have high levels of protein, fibre, and no cholesterol. They also contain several minerals in significant amounts, including calcium, phosphorous, potassium, zinc, copper, and manganese.

 So for a super easy, very nutritious snack, give this recipe a try.

 Till the next post,

 Live clean n prosper.