This article is for informational purposes only. The current coronavirus outbreak is an ongoing event and certain details may change as new information comes to light. Overall, the best preventive measures you can take against COVID-19 are basic standard precautions, including social distancing, hand washing, and avoiding touching your face.

Do Omega-3 Fatty Acids Have a Role in the COVID-19 Pandemic?

Omega-3 fatty acids are a type of polyunsaturated fat that have important anti-inflammatory effects.

Examples include EPA and DHA, which are commonly found in fish oils, and ALA, which is found in plant oils [R].

Omega-3 fatty acids have many purported health benefits. With the current coronavirus outbreak, their potential ability to help fight infections and improve lung function are of particular interest [R, R].

There is no evidence yet that omega-3 fatty acids can treat or prevent the COVID-19 pandemic.

However, there are studies that suggest these fatty acids may be beneficial for some types of infection, while they may be detrimental in others.

In this article, we’ll go over exactly how omega-3 fatty acids interact with the immune system and lung health. For more information on their other health benefits, check out our article here.

How Can Omega-3 Fatty Acids Help?

Omega-3 fatty acids are known for their anti-inflammatory effects. They can influence inflammation through several mechanisms, such as [R]:

• Reducing the gene expression of inflammatory compounds
• Altering the concentration of proteins and hormones that affect inflammation
• Helping produce resolvins, an anti-inflammatory compound

There’s also some evidence that the fatty acids EPA and DHA may stimulate the immune system to better fight infections [R].

In addition, some of the compounds that EPA and DHA help to produce, such as resolvins and protectins, have antibacterial and antiviral properties [R].

Omega-3 Fatty Acids & Infections

Research suggests that the anti-inflammatory and antimicrobial effects of omega-3 fatty acids may help fight off certain infections [R, R].

The omega-3 fatty acids EPA and DHA may limit tissue injury and help fight infections caused by the following bacteria [R, R]:

• P. aeruginosa
• S.

The post Can Omega-3 Fatty Acids Help With Coronavirus (COVID-19)? appeared first on SelfHacked.

What Is Oleic Acid?

Oleic acid is a non-essential fatty acid, which means it is produced naturally by the human body [R].

It is the primary member of the omega-9 class of monounsaturated fatty acids (MUFAs). Oleic acid accounts for 92% of cis-isomer monounsaturated fats in the human diet [R].

Monounsaturated fats have only one double bond and are defined by the number of carbons in their omega side chain. Oleic acid is sometimes abbreviated as (C18:1), referring to its carbon structure [R].

Most naturally occurring monounsaturated fats are of the cis-isomer conformation, referring to the orientation of the double bond. Artificially produced trans-isomers are associated with negative health outcomes [R].

This article focuses on the cis oleic acid isomer.

Olive oil is the largest dietary contributor to human intake of omega-9 monounsaturated fats. Other good sources of oleic acid are in the following table [R].

Oleic Acid in Olive Oil and the Mediterranean Diet

Olive oil is an important component of the Mediterranean diet [R].

In Mediterranean countries, olive oil is the main source of dietary monounsaturated fats. This is compared to the US and northern European countries where meat and dairy products (20 to 40% monounsaturated fats on average) are more common dietary sources, and also include higher levels of saturated fats [R].

The Mediterranean diet has been linked to a variety of health benefits, including improved heart health, lower blood pressure, lower rates of obesity, and lower incidence of type 2 diabetes [R, R].

Oleic acid is responsible for some of the health benefits of this diet, but other potentially beneficial compounds in olive oil (squalene, antioxidant phenolic alcohols, polyphenols, and

The post 6 Health Benefits of Oleic Acid + Safety & Food Sources appeared first on SelfHacked.

What Is Ghee (Butter)?

Ghee, also known as ghrita (Ayurvedic), clarified butter, or butter oil, is pure milk fat. It is prepared by heating milk or cream to remove the water via evaporation, followed by filtering out milk solids. Ghee is considered to be the healthiest fat in some cultures (Ayurveda). It is very low in the milk proteins (casein and whey) normally found in dairy products [R, R].

As a source of dietary fat, ghee has been used for preparing various dishes, especially in India. Numerous health benefits are attributed to ghee, such as antioxidant effects, cholesterol-lowering, and more [R, R, R].

Is Ghee Dairy Free?

Ghee has negligible levels of lactose, a milk sugar that affects lactose-intolerant individuals. It is also low in galactose (another milk sugar) as well as the milk proteins, casein, and whey. All of this makes ghee suitable to use in a dairy-free diet [R, R, R, R].

Is Ghee Vegan?

Although ghee is considered dairy-free, it is not vegan because it is derived from animal products (milk or cream) [R, R, R].

Components

Ghee is composed of 99-99.5% fat – saturated fats, cholesterol, omega-3 fatty acids, and unsaturated fats. The omega-3 fatty acids in ghee are primarily linoleic acid and docosahexaenoic acid (DHA). The composition and quality of ghee varies depending on the source of milk (cow, goat, sheep, or buffalo) and how the ghee was produced (see the section: Traditional Versus Industrial Preparation). The remaining 1% is water, traces of milk proteins (casein and whey), carotene/carotenoids (antioxidants), and vitamins (vitamin A, D, K, and E) [R, R, R].

How Does It Work

Active Components of Ghee

The most active components in ghee are linoleic acid (conjugated linoleic acid and alpha-linoleic acid), docosahexaenoic acid (DHA

The post Ghee Butter Health Benefits + Nutrition & Recipes appeared first on SelfHacked.

What are Monounsaturated Fats?

Monounsaturated fatty acids (MUFAs) are fatty acids with one double bond in their structure, which determines some of their properties and health effects. They are found in [R]:

• Nuts
• Avocados
• Olives
• Animal fats including lard, duck, and tallow (smaller amounts)

Moderate monounsaturated fats intake may reduce the risk of heart disease, improve metabolism and immune function, and more [R].

Types of MUFAs

The most common MUFAs in daily nutrition are oleic and palmitoleic acids [R].

Oleic Acid

Oleic acid (omega-9), is a non-essential fatty acid, which means the body can create it. It may have anti-inflammatory and hearth-friendly effects [R].

For example, olive oil is 70 – 80% oleic acid. Many studies described its health benefits, such as reducing cholesterol levels, blood pressure, and inflammation [R].

Effects on Cholesterol

Oleic acid blocks cholesterol absorption in the small intestine. It activates the unfolded protein response pathway and decreases NPC1L1, which is important for cholesterol absorption [R].

Effects on Inflammation

Oleic acid can reduce inflammation due to saturated fats in human cells. It reduces ICAM-1, which is part of the inflammatory response, and phospholipase A2, an inflammatory enzyme [R].

Oleic acid has various effects on the immune system and inflammation. MUFA-rich oils might have similar anti-inflammatory effects as fish oil. Like fish oil, olive oil helps to [R]:

• Increase nitric oxide (in rats) [R].
• Decrease arachidonic acid and the production of the inflammatory mediator prostaglandin E2 [R].
• Suppress inflammatory cytokines [R].

Effects on Blood Pressure

Oleic acid reduces the stability of the cell membrane, which increases the activity of a receptor for adrenaline (α2-adrenoreceptor), thus potentially lowering blood pressure [R].

Palmitoleic Acid

Source: https://www.ncbi.nlm.nih.gov/pubmed/28096141

Palmitoleic acid (omega-7) is present in the blood and in a normal human diet [R].

In the human body, palmitoleic acid is synthesized in the liver and fat tissues. Dietary sources include macadamia oil, cod liver oil, salmon, olive oil, chocolate, eggs,

The post 8 Health Benefits of Monounsaturated Fats (MUFA) + Risks appeared first on SelfHacked.

What is CLA?

Conjugated linoleic acids (CLA) are poly-unsaturated fatty acids containing both cis- and trans- bonds as well as double bonds.

These molecules are categorized into a family of 28 different types of linoleic acids. The fatty acids are found primarily in meat and dairy products but are also found in supplement form.

The CLA cis-9,trans-11 is mostly found in foods, whereas trans-10,cis-12 is found in supplements (R).

CLAs are often marketed and sold as dietary supplements because of their reputation for helping with weight loss (R).

Health Benefits of Conjugated Linoleic Acid

CLA supplements have not been approved by the FDA for medical use and generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

Possibly Effective For

1) Heart Health

Blood Pressure

In a study of 80 obese and hypertensive people, CLA combined with ramipril reduced blood pressure more than ramipril alone [R].

Cholesterol

A study found that high intakes of both cis-9,trans-11 and trans-10,cis-12 CLA raised the level of HDL cholesterol in healthy women.

HDL cholesterol promotes low cholesterol levels and healthy heart function (R).

Animal & Cell Studies

High levels of glucose result in major heart damage and heart disease. A study in rat cells found that cells pre-treated with CLA and then exposed to high glucose levels had reduced heart damage and a decreased risk of heart disease than cells not pre-treated in the same conditions (R).

In another study, mice with heart disease who were treated with a combination of nitrate and CLA prior to a heart attack had improved heart function post-heart attack (R).

Hardening of the arteries is a heart disease that is caused by the buildup of fat in arteries. This eventually leads to hypertension and strokes. In a cell study, cis-9,trans-11 conjugated linoleic acid prevented fat from building up in the arteries (R).

2) Obesity & Weight Management

A study done in overweight Chinese subjects found that CLA supplementation (twice daily dissolved in milk) helped with weight loss over a 12-week period (R).

The supplementation was found to reduce body weight, reduce BMI, reduce total fat mass, and reduce fat percentage (R).

The treatment also reduced waist to hip ratio and reduced subcutaneous fat mass

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What is Olive Oil?

Olive oil is fat from the olive, a traditional tree crop of the Mediterranean Basin. The oil is made by pressing whole olives (R).

Along with its culinary and religious uses, it also has many health benefits. The phenols in the oil contain most of the beneficial properties.

Olive oil is also the primary fat source in the Mediterranean diet, a dietary strategy increasingly used to improve brain and heart health [R].

Health Benefits of Olive Oil

Olive oil is safe to eat as food, but has not been approved by the FDA for medical use. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

Possibly Effective For

1) Diabetes

The Mediterranean diet uses olive oil as its main source of fat. The ADA recommends using this diet to improve blood sugar control. By following this diet, there is a 20%-23% lower risk of developing type 2 diabetes (R).

11 overweight and diabetic patients added olive oil to their diet, which significantly reduced fasting blood sugar. Daily consumption can also improve metabolic control in overweight type 2 diabetes patients (R).

Older adults who were at risk of losing their eyesight due to diabetes were put on a diet containing olive oil. They were less likely to lose their eyesight in comparison to those who did not increase their olive oil intake (R).

2) Heart Disease

165 patients who were at high risk for heart disease went on a diet including olive oil. Those patients had decreased blood pressure, total cholesterol, low-density cholesterol, and triglycerides (R).

Tomato sauce enriched with olive oil has a greater effect on heart risk factors than just raw tomato sauce (R).

Olive oil enhanced the cholesterol-lowering properties of high-density lipids and protected cells from oxidative stress (R).

In non-smoking women, olive oil decreased blood nitric oxide as well as endothelin-1. This explains the effect of olive oil lowering blood pressure among hypertensive women (R).

Olive oil increases high-density lipid cholesterol. It also reduces the oxidative damage to lipids, decreases inflammation and improves

The post 7 Amazing Health Benefits of Olive Oil + Emerging Research appeared first on SelfHacked.

What Is Safflower Oil?

Carthamus tinctorius, known as safflower or false saffron, is one of the oldest known crops. It was first cultivated 4,000 years ago [R, R].

This thistle-like plant is part of the daisy family (Asteraceae) and thrives in hot and dry climates. Safflower oil was first cultivated in China, India, Iran, and Egypt. It was then introduced to western countries between the 5th and 14th centuries [R, R].

The safflower plant is grown primarily as an oilseed crop, but its flowers have also been cultivated for culinary, textile, and medicinal purposes [R, R].

Safflower oil is popular for cooking and deep frying due to its high smoke point. It is a clear oil with a neutral taste that makes it a common addition to salads. Nutritionally, safflower oil is similar to sunflower oil. However, it contains some unique bioactive compounds that sunflower oil lacks [R].

Bioactive Components

The oil content of safflower seeds ranges from 23 – 40% [R, R].

Safflower seed oil contains [R, R, R, R, R]:

• Mostly polyunsaturated omega-6 fatty acids: linoleic acid 55 – 82%
• Smaller amounts of monounsaturated omega-9 fatty acids: oleic acid 8 – 35%
• Very small amounts of saturated fatty acids (palmitic acid up to 7% and stearic acids 1 – 6%)
• Phospholipids

Linoleic and oleic acids in safflower oil provide concentrated sources of omega-6 and omega-9 fatty acids, respectively [R, R].

Cultivation programs in the 1960s created a safflower oil high in oleic acid (70 – 80%) and low in linoleic acid. Due to its high oleic acid content, this oil has a longer shelf life. Many other plant oils are naturally rich in oleic acid. But this special type of safflower oil is richer in oleic acid than olive oil, the usual best source of this omega-9 fatty acid (with ~66% oleic acid) [R].

Safflower oil

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What are Medium Chain Triglycerides?

Medium chain triglycerides (MCTs) have fatty acid tails that are 6-12 carbons in length (R).

There are both synthetic and natural MCTs. Natural sources include coconut oil, palm kernel oil and dairy fat (R).

There are different types of MCTs based on their length. Caproic acid has a length of 6 carbons, caprylic acid has a length of 8 carbons, capric acid has a length of 10 carbons, and lauric acid has a length of 12 carbons. The amount of each type varies based on what they are derived from (R).

MCTs have been used in the treatment of digestives problems such as pancreatic insufficiency and fat malabsorption. More recently, scientists have examined their potential to improve blood glucose control, exercise performance, metabolism, and more (R, R).

MCTs have been considered safe for human consumption by the FDA for over 20 years (R).

Snapshot

Proponents:

• May help with seizures
• May improve metabolism and fat burning
• May support weight control and physical performance
• Protect the brain

Skeptics:

• Lack solid clinical evidence
• Conflicting effects on blood lipids
• May cause nausea at higher doses

Health Benefits of MCTs

Possibly Effective:

1) Seizures

According to two clinical trials of 67 children with drug-resistant epilepsy, oral MCTs can reduce the incidence of seizures, including clonic, akinetic, and petit mal seizures [R, R].

2) Food Intake and Metabolism

One study on overweight men found that MCTs, compared to Long Chain Triglycerides (LCTs), led to reduced appetite and increased feelings of fullness (R).

This MCT rich diet caused greater fat burning and fat loss when compared to an LCT rich diet. It also indicated that these effects can diminish after the body has adapted, around 2-3 weeks (R).

one study found that daily doses (1-2 tbsp) of coconut oil MCTs per day increased total fat burning by 5% (120 calories) per day (R).

Similarly, another study found that after 7 days, individuals on

The post 7 Health Benefits of MCT Oil (Medium Chain Triglycerides) appeared first on SelfHacked.

In this article, we explore the potential health benefits of coconut oil for the body, skin & hair and its controversial effects on heart health.

What is Coconut Oil?

Coconut Oil is the oil extracted from the “meat” inside the hard-shelled coconut (Cocos nucifera). Coconut oil is solid at room temperature and has a very long shelf life (six months at 75 °F) (R).

The majority of coconut oil (approx 65%) is composed of medium-chain triglycerides (MCTs), which are triglycerides and fatty acids with a carbon length chain of 6 – 12. MCTs are mostly comprised of lauric acid, which has a 12 carbon chain and therefore is almost considered a long-chain fatty acid.

Coconut oil is produced mostly in Asian countries and is widely used in the food and cosmetic industries (R).

Health Benefits of Coconut Oil

1) Metabolism

MCTs from coconut oil are “thermogenic”; this means that consuming coconut oil may actually increase energy expenditure (fat burning), versus consuming the same amount of calories from other fats (R).

Coconut oil is 65% MCTs. A number of studies have explored fat loss and metabolic changes in response to MCT oil. In every one of these studies, MCT oil was found to increase metabolism and fat loss, compared to other fat sources (R, R, R, R).

Similarly, another study found that after 7 days, individuals on a diet rich in MCTs from coconut oil and butter burned more fat and had a significantly higher resting metabolic rates than those consuming diets rich in beef tallow (R).

Subjects (n=20) who consumed 30ml of coconut oil per day lost an average of 1.1 inches from their waist circumference, but this effect was observed only in men (R).

In 40 women, consumption of coconut oil led to a greater decrease in waist circumference, compared with soybean oil (R).

It’s important to note that adding coconut oil on top of daily food intake instead of replacing another (saturated) fat source would likely have opposite effects on metabolism and weight control.

2) Inflammation

Women who consumed a high-fat diet based on

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What Is Evening Primrose Oil?

Evening primrose (Oenothera biennis) is a flowering plant belonging to the willowherb family (Onagraceae). It is native to North America but also grows wild in Europe and parts of the Southern hemisphere.

The seeds of this plant are rich in gamma linolenic acid (GLA), an omega-6 fatty acid with many potential health benefits [R, R].

Unlike evening primrose, many plants and vegetable oils contain linoleic acid, which has to be converted to GLA in the body to achieve the desirable effects. Evening primrose oil contains GLA, so it bypasses this activation step [R].

Essential fatty acids are necessary for maintaining good health, but cannot be made by the body – they have to be taken in through food. Their actions are diverse and include boosting skin health and hair growth, maintaining bone health, regulating metabolism, and maintaining fertility [R].

Gamma-linolenic acid in evening primrose oil may support brain function and decrease inflammation. It’s become a popular supplement for immune system disorders, including autoimmune diseases and conditions characterized by chronic inflammation [R, R, R, R].

It can be taken as a supplement or applied to the skin. The primary uses of the oil are for eczema, skin health, menstrual and menopausal symptoms, and lactation. It’s also used for diabetic neuropathy, premenstrual syndrome, rheumatoid arthritis, essential fatty acid deficiencies, dandruff, and some pregnancy-related complications [R].

Components

The seed contains 15% proteins, 24% oil, and 43% fiber.

The fatty acid components in the seed include about 70% linoleic and 10% gamma-linolenic (GLA) acid, while the rest make oleic, palmitic, and stearic acids [R].

Once the oil is pressed from the seeds, the fibers are removed and the percentage of fatty acids rises.

The oil contains long-chain fatty alcohols, which also reduce inflammation, and two phytosterols: campesterol and beta-sitosterol [R, R].

How Does Evening Primrose Oil Work?

Evening primrose oil fights oxidative stress in tissues and increases the master antioxidant glutathione, mainly in heart and blood. Boosting glutathione protects the tissues in the body from stressors [

The post 10 Evening Primrose Oil Uses & Benefits + Side Effects appeared first on SelfHacked.

What is Arachidonic Acid (AA)?

Arachidonic acid (AA), an omega-6 fatty acid (unsaturated fat) found in the outer layer of most cells in the body. It’s rich in the brain, liver, fat tissue, and other organs [R, R, R].

AA is an important part of the normal inflammatory process, which gets activated during injury or irritation. It gets converted into inflammatory molecules that help heal and restore the function of damaged tissues [R, R, R, R].

Excess omega 6s are often seen as bad because they get converted to arachidonic acid, which can increase inflammation in some situations.

Most of the functions of AA is attributed to its conversion into other molecules – leukotrienes, prostaglandins, and more – through the action of enzymes (oxygenases) [R, R].

AA is naturally produced in the body from another molecule (linoleic acid), and can also be ingested through different foods. It is most popular for its supposed effects on exercise and bodybuilding but also plays other important roles in the body such as boosting the immune response [R, R, R, R].

It is vital for the development and growth of infants and is a major component in breast milk [R].

Pathways, Metabolism & Roles in Inflammation

Arachidonic acid (AA) is one of the most highly regulated fatty acids in cells. Even during extreme fat-free diets low in AA, it is difficult to reduce levels past a certain point. This compound gets released when cells are stimulated, and rapidly gets metabolized in most tissues [R].

Arachidonic acid is obtained through two main pathways. The first is internal production from shorter fatty acids like linoleic acid, which mainly occurs in the liver. The second pathway is through food, especially fish and poultry [R].

A small portion of released arachidonic acid (AA) gets converted back into fats (triglycerides and phospholipids), allowing cells to remodel their fat composition. But most of the released AA is metabolized into a variety of active compounds [R]:

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What is Shea Butter?

Shea butter in its natural form is obtained from the nut of the shea tree (Vitellaria paradoxa), mainly located in sub-Saharan Africa [R].

It consists of a variety of fatty acids including oleic acid, stearic acid, linoleic acid, and palmitic acid, which vary in proportion, depending on its tree of origin [R].

Natural shea butter contains vitamins A and E, which are the main factors responsible for the moisturizing and protective effects shea butter has on the skin [R].

In modern times, shea butter has a vast variety of uses, especially in the cosmetic industry. Due to its anti-inflammatory and antioxidant properties, shea butter is usually found in products like skin moisturizer creams and hair conditioners [R].

Shea butter is also used to make skin-friendly pharmaceutics used for conditions like acne, eczema, and arthritis [R, R, R, R].

There are several types of shea butter, depending on the quality of the product. According to the American Shea Butter Institute, there are 4 types of shea butter: Classes A, B, C, and F, listed from the highest quality to the lowest [R].

Snapshot

Proponents:

• Nurtures the skin
• Helps with eczema
• Relieves skin irritation
• May relieve nasal congestion
• May reduce joint pain

Skeptics:

• Clinical evidence is limited
• May be contaminated with chemicals
• Expensive
• Has an unpleasant smell

Components

Shea butter mostly consists of fats, vitamins, and phenolic compounds [R].

Fats

• Oleic acid is a fatty acid mostly present in vegetable oils. It is commonly used in skin products, like soaps and creams, as a moisturizer [R].
• Stearic acid is a fatty acid present in animal and vegetable oils. It is used as a lubricant in a variety of cosmetics [R].
• Linoleic acid is an anti-inflammatory fat that prevents acne formation

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What is Krill Oil?

Krill oil is extracted from Antarctic krill (Euphausia superba), a small shellfish similar to shrimp [R].

Krill can be made into oil, powder, and protein concentrate products. Krill oil is a sustainable source of omega-3s; it is high in protein and low in saturated fat [R, R].

People use it for high blood lipids, heart health, cognitive and mental improvement, immunity, and more. Results from animal studies provide valuable information on this supplement, but clinical evidence is limited [R].

Components

Fatty Acids

The fat content of krill oil ranges from 12 to 50% of its total weight. In the spring, krill’s fat content is lower because of the lack of food and is higher in the summer and fall when food is abundant [R].

In whole krill, omega-3s (primarily EPA and DHA) are 19% of its total fat [R].

The phospholipids (fats with a phosphate group) in krill oil protect membranes from free radicals and prevent cell damage [R].

Other fatty acids in krill oil include [R]:

• Myristic acid
• Palmitic acid
• Stearic acid
• Behenic acid

Vitamins and Antioxidants

Krill oil also contains Vitamin A, Vitamin E, Vitamin B9 (folate), and Vitamin B12 [R].

Krill oil also contains choline, which transports fats and reduces homocysteine [R].

Additionally, krill oil contains astaxanthin, a fat-soluble pigment and powerful antioxidant. However, astaxanthin levels in krill oil may be too low to provide health benefits [R].

Mechanisms of Action

The Endocannabinoid System

Endocannabinoids stimulate the immune system and play roles in motivation, mood, and memory. Issues with the endocannabinoid system can cause heart, weight, blood sugar problems, anxiety, depression, learning problems, and memory loss [R].

Omega-3 consumption restores normal endocannabinoid system function [

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What is Perilla Oil?

Perilla oil is obtained from the seeds of a species of plant in the mint family called Perilla frutescens. The perilla plant is native to Southeast Asia and India and has been used medicinally in China for thousands of years [R].

Perilla oil is popular because it is a plant source of essential omega-3 polyunsaturated fatty acids. Fatty acids are considered essential if they cannot be produced by the body and must be obtained via diet. The main omega-3 fatty acid in perilla oil is alpha-linolenic acid, which comprises 54 – 69% of the oil [R, R].

The alpha-linolenic acid in perilla oil can be converted into longer chain omega-3 fatty acids such as EPA and DHA, the omega-3 fatty acids found in fish oil [R].

Components

Like many plants, perilla contains a wide variety of beneficial phytochemicals and compounds. The main compounds are [R]:

• Essential oils
• Fatty acids
• Flavonoids and triterpenes
• Phenolic compounds/polyphenols
• Policosanols

Essential Oils

Perilla seeds contain many essential oils, such as p-Cymene, beta-caryophyllene, and alpha-farnesene. The leaves and stems contain essential oils, as well, like limonene and eucalyptol, among others [R].

Fatty Acids

Perilla oil is mostly composed of fatty acids [R, R]:

• Alpha-linolenic acid (omega-3 essential polyunsaturated fatty acid)
• Lauric acid (saturated fatty acid)
• Linoleic acid (omega-6 polyunsaturated essential fatty acid)
• Oleic acid (omega-9 monounsaturated fatty acid)
• Palmitic acid (saturated fatty acid)
• Stearic acid (saturated fatty acid)

Perilla oil is a good source of omega-3 polyunsaturated fatty acids since 54-64% of it is alpha-linolenic acid. alpha-linolenic acid is a plant-derived omega-3 fatty acid, similar to those found in fish oil, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) [R, R].

Polyphenols

Extracts of the plant contain compounds like anthocyanins, triterpenes, and flavonoids [R, R].

Health Benefits of Perilla Oil

Perilla oil supplements have

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What Is Castor Oil?

Castor oil is a pale yellow vegetable oil derived from the castor bean plant – Ricinus communis. The bean of the plant is most commonly used as a traditional remedy, although other parts are believed to have biological effects as well [R, R].

Castor bean oil was used by the ancient Egyptians as an ointment for wounds, and by the Greeks and Romans as a laxative. In South India, both castor oil and coconut oil are believed to nourish the skin and promote hair growth [R, R, R].

One important thing to note is that castor plant seeds contain a substance called ricin, which is extremely toxic. Ingestion of the whole seed is dangerous, although short-term oral ingestion of castor oil is considered likely safe [R, R, R].

In this article, we’ll focus on castor oil as a topical product, which is commonly used on the hair and skin. There is some evidence that topical castor oil may promote hair appearance and help with wound healing, but the clinical research is limited.

Snapshot

Proponents

• May improve hair growth and appearance
• May help with wound healing

Skeptics

• Clinical research is lacking
• Can cause hair matting
• Can cause skin reactions

Components of Castor Oil

Castor oil contains a unique compound called ricinoleic acid, which makes up 90% of the fat in the oil. Ricinoleic acid is an unsaturated fatty acid that may be responsible for some of castor oil’s biological effects [R, R].

Small amounts of other fatty acids are also found inside, including linoleic and oleic acid. Research suggests that the oil content in castor oil varies, depending on environmental factors and plant types used to manufacture it [R, R].

Castor oil is typically very thick and hard to wash out if used alone. For this reason, commercially available castor oil products are sometimes combined with other lighter oils, such as coconut oil [R, R].

The oil extraction process generally removes all the

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What is Fish Oil?

Fish oil is a great source of anti-inflammatory, omega-3 healthy fats. It contains two omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Our bodies can produce them from an essential fatty acid, ALA, but the efficacy of this conversion is questionable [R, R].

The ideal omega-3/omega-6 ratio in the body is 1:1 – 1:3, which is associated with a lower lipid count, healthier blood vessels, and reduced risk of chronic conditions [R].

DHA is highly concentrated in the brain, retina, testicles, and semen.

Snapshot

Proponents:

• Essential for brain and heart health
• Reduces blood triglycerides
• Potent anti-inflammatory effects
• Supports mental health
• Improves skin health and appearance
• Protects the bones and joints
• Supports pregnancy and fetal development

Skeptics:

• Quickly goes rancid
• Doesn’t lower blood sugar
• May not help with eczema
• Might interact with blood thinners
• May cause fishy burps and nausea

Anti-Inflammatory Effects

Dietary omega-3 fatty acids have potent anti-inflammatory effects, and they may be beneficial for a range of inflammatory conditions [R].

In one study, men who took DHA supplements for 6-12 weeks decreased the concentrations of several inflammatory markers in their blood by approximately 20% [R].

In a study of 174 Alzheimer’s disease patients, fish oil higher in EPA than DHA lowered inflammatory cytokines, such as IL-6 and IL-1β, associated with neurodegenerative and autoimmune diseases [R].

EPA and DHA produce molecules known as “resolvins”, which are named for their ability to “resolve” inflammation. DHA also produces NPD1 molecules, which have anti-inflammatory properties in the brain [R, R].

Studies show that dietary supplementation with fish oil lowers the activity of chronic inflammatory and autoimmune diseases including rheumatoid arthritis, Crohn’s disease, ulcerative colitis, psoriasis, lupus erythematosus, multiple sclerosis, and more [R, R].

Health Benefits

Effective:

The post 24 Benefits of Fish Oil (Omega-3) + Dosage & Safety appeared first on SelfHacked.

What Is Squalene?

Squalene is a molecule produced by humans, animals, and plants. It is a precursor to cholesterol and all steroid hormones [R, R].

It is structurally related to some of the beneficial compounds found in other plants, including ginseng, pumpkin, rosemary, and thyme (triterpenoids) [R].

Squalene is abundant in both olive oil and shark liver oil [R].

Squalene has some beneficial properties when consumed either from food or as a supplement. These include potential anticancer effects, protective and moisturizing role in the skin, antioxidant activity and it may even improve the immune response to vaccines.

Squalene vs. Squalane

It’s important not to confuse squalene with squalane.

Squalene is broken down into squalane in the body by certain enzymes (squalene epoxidase, also known as squalene monooxygenase) [R].

Squalane is also common in cosmetic products, but it differs from squalene in its health effects [R].

Natural Sources and Supplements

There are multiple natural sources of squalene and supplements of the following oils can be purchased:

• Olive oil: Olive oil is a common source of squalene. Olive oil contains about 3.9 to 9.6 grams of squalene per liter [R].
• Shark liver oil: Shark liver oil is the richest known source of squalene. Squalene levels are high in the fatty tissues of sharks.*

*Cancer researchers once thought that squalene was the reason that sharks seemingly did not get cancer. Although this has been shown to be false, as sharks do indeed get cancer, squalene still may play an important protective role.

• Other sources: Squalene is also found in palm oil, wheat-germ oil, amaranth oil, and rice bran oil [R].
• Squalene is also produced naturally within the body and is a precursor to cholesterol.

Mechanisms of Action

Squalene exerts its effects by [R, R, R, R, R, R, R]:

• Being a precursor to the synthesis of cholesterol and steroid hormones like testosterone and estrogen
• Inhibiting HMG-CoA reductase, which

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What Is GLA?

Gamma-linolenic acid (GLA) is an omega-6 polyunsaturated fatty acid mainly found in plant seeds. Although sometimes called essential, you don’t need to get it from food since your body can make it from linoleic acid [R+, R+].

Researchers first discovered GLA in a North American plant (evening primrose) used by the natives as a food and remedy for laziness, obesity, piles, and boils. Early settlers took it to Europe, where it became a popular remedy known as “King’s cure-all” [R+].

Uses

The FDA doesn’t approve GLA for any conditions, but considers it generally recognized as safe (GRAS). GLA and oils containing it are mainly used for [R+]:

• Weight loss
• Eczema, acne, and skin care
• Inflammatory conditions
• Dry eyes
• Hair and nail care

Some people also recommend GLA for the following conditions, although evidence goes against them:

• PMS and menstrual breast pain [R, R]
• Ulcerative colitis [R]
• ADHD [R]
• ARDS [R]

Food Sources of GLA

The body makes GLA from linoleic acid taken in through food. Most adults on a typical Western diet get enough linoleic acid from vegetable oils, nuts, and seeds [R+]:

However, some people have trouble converting linoleic acid to GLA, including the elderly and those with [R+]:

• Nutritional deficiencies
• Inflammatory conditions
• Hormonal imbalances
• High blood pressure
• Diabetes
• Stress
• Excessive intake of trans fats and alcohol

If any of the above factors apply to you, getting more pure GLA might be a good idea.

GLA is found in small amounts in organ meat, especially liver, but its main sources are seed oils of [R+]:

• Borage (18-26% GLA)
• Black currant (15-20%)
• Evening primrose (7-10%)
• Hemp (3%)

Babies usually get enough fatty acids from breast milk, which contains both GLA (0.1-0.9%) and linoleic acid (6-17%) [R+].

Gamma

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What is Caprylic Acid?

Caprylic (octanoic) acid is a fatty acid that belongs to the group of medium-chain triglycerides (MCTs). It is typically found in edible oils like coconut and palm oil (R).

It is one of the fatty acids that give anti-microbial and other health-promoting properties to coconut oil. People use it orally and topically for Candida infections, skin conditions, high cholesterol, digestive issues, and more [R].

Snapshot

Proponents:

• Fights Candida
• Reduces inflammation
• May lower cholesterol
• May help with microbial infections

Skeptics:

• Clinical evidence is lacking
• May cause digestive upset in higher doses
• Comes with the potential downsides of saturated fat

Health Benefits

Insufficient Evidence:

No valid clinical evidence supports the use of caprylic acid for any of the conditions in this section. Below is a summary of up-to-date animal studies, cell-based research, or low-quality clinical trials which should spark a further investigation. However, you shouldn’t interpret them as supportive of any health benefit.

Candida Infections

Anti-candida dietary regiment, with caprylic acid ingestion as the main component, successfully treated gut candida in 18 subjects with chronic fatigue syndrome. Most of the subjects experienced fatigue improvement to a certain degree [R].

However, this study was published in a low-impact journal, had a tiny sample, and lacked a control group. We can’t make any conclusions based on its results.

A group of researchers reported success with caprylic acid in patients with unexplained health issues that appear to be caused by Candida, Helicobacter, Cytomegalovirus, and other infections. Once again, the quality of clinical evidence is low [R].

Caprylic acid suppressed the growth of Candida on the tongue surface on mice. It enters the microbial cell across the plasma membrane and affects the biological function of the Candida fungus (R).

Caprylic acid and other antifungal fatty acids insert themselves into the fungal membranes and physically disturb the membrane, resulting in increased fluidity of the membrane. This will cause changes in membrane proteins, cytoplasmic disorder, and eventually cell death (R, R).

Animal and Cellular Research (Lacking Evidence)

No clinical evidence supports the use of caprylic acid for any of

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What Is Lecithin?

Lecithin is a naturally occurring fat found in many plant and animal sources [R, R].

Lecithin is a term for a group of yellow-pigmented fatty substances. Lecithins generally contain groups of phospholipids, which are key structural and functional components of cell membranes in all animals and plants [R].

Lecithin maintains and stabilizes fat in many food products. They also provide texture to many foods and increase their shelf life. Lecithin has the ability to bind water and fat sources, making it a common additive to many desserts, chocolates, salad dressings, meat products, and cooking oils [R, R, R].

Popular lecithins include soy lecithin and sunflower lecithin.

Soy Lecithin

Soy lecithin is extracted from soybeans.

It is composed of free fatty acids and small amounts of proteins and carbohydrates. The main component in soy lecithin is phosphatidylcholine, which comprises between 20% to 80% of the total fat amount [R].

Components

Active components in lecithin include [R]:

• Glycerophosphate
• Sodium oleate
• Choline
• Phosphatidylinositol

Phosphatidylcholine, the main fat found in lecithin, is a source of choline, an important nutrient that is critical for 4 main purposes in the human body [R]:

• Cell membrane structure and signaling
• Synthesis of the important neurotransmitter acetylcholine, which is required for brain and muscle function [R]
• Helps the process that controls the activation and blockage of genes (uses methyl groups to mark DNA)
• Fat transportation and keeping the fats circulating in your bloodstream in balance

Choline is also very important in breaking down homocysteine [R].

Phosphatidylcholine and the Choline Pathway

Mechanism of Action

Lecithin contains fatty acids that can activate gene-regulating receptors (peroxisome proliferator-activated receptors). Once activated, these receptors play a major role in energy balance and metabolic function [R, R].

Peroxisome proliferator-activated receptors exist in many types of tissues such as in the heart, liver, muscle, fat, and intestine. These tissues rely on receptor activation for the promotion of fatty acid, ketone bodies, and glucose metabolism. Ketone bodies are used by

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What is Butyrate?

Butyrate is a short-chain fatty acid (SCFA). Fatty acids are the building blocks of fats that our cells need to function. Butyrate is made when the bacteria living in our guts ferment otherwise indigestible fibers from grains, beans, onions, bananas, and other foods rich in complex carbs [R, R, R].

Butyrate is the preferred energy source for the cells in your colon wall. It is essential for maintaining a healthy barrier between the colon and bloodstream and it prevents inflammation in the gut [R].

Butyrate production depends largely on the pH of the large intestine. Bacteria that produce butyrate thrive in a more acidic environment (lower pH), whereas bacteria that produce other SCFAs such as acetate and propionate prefer a more alkaline environment (higher pH) [R].

Snapshot

Proponents:

• Is a major energy source for colon cells
• Believed to help prevent colon cancer
• Increases mitochondrial activity
• Prevents toxins from crossing the gut barrier
• Improves insulin sensitivity
• Promotes healthy weight
• Fight inflammation
• Prevents the growth of pathogenic bacteria
• Protects the brain

Skeptics:

• Strong odor
• Lack of high-quality human research
• Difficult to separate butyrate from other short-chain fatty acids

How Does Butyrate Work?

Butyrate inhibits histone deacetylase (HDAC), an enzyme that packs up DNA into tight, compact structures and prevents it from being expressed; in other words, butyrate loosens up the DNA structure and increases gene expression [R, R].

Drugs that inhibit HDAC are currently used to manage bipolar disorder and prevent epileptic seizures. Early research suggests that they may also be effective antidepressants [R, R].

The relationship between butyrate and HDAC helps explain why our gut flora have such a large influence on our mental health. Sure enough, people with major depressive disorder have fewer butyrate-producing bacteria in their intestines [R].

Functions & Benefits of Butyrate

Because butyrate is present in essentially everyone’s colon and produced by almost everyone’s gut flora, this section will describe the physiological function of butyrate and the potential benefits of supplementation.

Butyrate supplements have not been approved by the FDA for medical use and generally lack solid clinical research. Regulations set manufacturing standards for them but don’t guarantee that they’re safe or effective. Speak with your

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Does Black Seed Oil Have Health Benefits?

Traditional Uses & Research Limitations

Nigella sativa, commonly known as black seed, is a flowering plant native to South Asia [R].

Altough black seed is also sometimes called black cumin (or black cumin seed), it shouldn’t be confused with regular cumin (Cuminum cyminum) that belongs to an entirely different plant family.

Any mention of black seed or black cumin in this post refers specifically to Nigella sativa.

Black seed has been traditionally used for various health conditions, but most of its purported benefits lack scientific evidence and rely only on findings from cell culture or lab animals [R, R].

Additionally, black seed supplements have not been approved by the FDA for medical use. In general, dietary supplements lack solid clinical research. Regulations set manufacturing standards for supplements but don’t guarantee that they’re safe or effective. Speak with your doctor before supplementing.

In this post, we’ll go over the latest research behind the potential benefits of black seed oil to summarize the levels of evidence for its many traditional and modern uses. 

Benefits of Black Seed Oil

Possibly Effective for:

1) Asthma

A boiled extract of the seeds improved asthmatic symptoms in one study (15 mL/kg of 0.1 g% boiled extract daily) of 29 asthmatic patients. It reduced the frequency of asthma symptoms, wheezing, and improved lung function over 3 months. The patients who took black cumin seed extract also had a reduced need for additional medications and inhalers [R].

Another placebo-controlled study of 80 asthmathics had similar results. In the study, black seed oil taken by mouth for 4 weeks improved asthma control. Scientists also observed a trend in lung function improvement [R].

2) Diabetes

Some traditional medicine practitioners use black seed for reducing diabetic symptoms, such as high blood sugar and insulin resistance in type 2 diabetes.

Limited evidence backs up the benefits for diabetes. However, sudden drops in blood sugar can be dangerous for people with diabetes. If you are already on diabetes medications, be sure to talk to your doctor before supplementing with black cumin.

Several large analyses on thousands of people suggested that black seed may be a good complementary strategy for keeping

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