Research shows that we can easily stretch our life expectancies from the current 77 years to as much as 100 years by making some simple changes in what we eat and how we move. Is it too late to jump on the anti-aging bandwagon? A nutritionist says No, it's NEVER too late. Joining me today is Elizabeth Somer, author of Age Proof Your Body. She is here today to tell us what foods you can add to your diet to age proof your body.
Great info!
I'm wondering if flax or walnuts can provide the same benefits as fish?
Posted by Elizabeth Somer on 2008-04-01 13:04:25
Jenna, In answer to your question, yes and no. There are 3 omega-3 fats: ALA, EPA, and DHA. All three show promise in lowering heart disease risk, but only DHA has been shown so far to possibly lower other conditions, such as dementia, Alzheimer's, post-partum depression, and much more. ALA is in walnuts, flax, and soy. If any of it is converted to DHA in the body, it is a very small amount, so those sources of omega-3s are great for your heart, but don't pack the health punch that you get from preformed DHA in fish or fortified foods. Fatty fish, such as salmon, sardines, and herring, are excellent sources of both EPA and DHA. Fish obtain the fat from eating algae, which then concentrates in the fish's tissues. If you are a vegetarian, can't afford, or don't like fish enough to eat two to three servings a week, look for foods that are fortified with an algae-based DHA, such as Silk Soymilk Plus DHA, Gold Circle Farm Eggs, Stremick's Little Einstein Milk with DHA, Rachel's Yogurt, or Oh Mama Nutrition Bars.
Posted by Veggie girl on 2008-04-01 13:18:49
Wow! That's great that Elizabeth is here to answer our questions! Awesome!
Posted by Luke on 2008-04-01 15:32:27
Wow, thanks for the answering questions here Elizabeth. It's nice to see that!
Posted by florence on 2008-04-01 16:23:43
will lecithin help with menopausal hot flushes
Posted by bird on 2008-04-03 00:12:46
great tips & advice! Thanks!
Posted by york on 2008-04-03 00:25:31
I have read somewhere that lecithin a chemical cab be produced by body if nutrients are met, it can lowering blood cholesterol, & preventing lung tissues from sticking together.
There is a finging that isopriflavons isolated from soy can cure menopauses syndromes such as hot flash & bone lose...
Posted by honey on 2008-04-03 00:47:11
I wonder is raw veggies better than cooked ones?
Posted by york on 2008-04-03 05:01:19
ipriflavone rather! Sorry for mispelled!
Posted by Veggie girl on 2008-04-03 15:55:27
I think the difference between cooked and raw veggies are so insignificant that we shouldn't fuss about it :-) there are veggies i always prefer raw and there are veggies i prefer cooked!
Posted by honey on 2008-04-08 06:47:37
Sorry for misunderstood my question. Meaning that is raw foods contain better/higher nutrients than cooked ones? such as garlic lose much its medicinal benefits after it's been cooked.
Posted by linsey on 2008-04-08 17:22:13
Do you think if your skinny then your pretty
Posted by ravi kumar on 2008-04-15 01:51:47
how to keep our kidneys safe and in a good health
my e mail = nizamravi_raikode@hotmail.com
Posted by ravi kumar on 2008-04-15 01:55:05
sir, my MOM is suffering from kidney problem, HER TWO KIDNEYS ARE FAILLED,
she is undergoing dialysis from past one year.
i am her son, wiLl i too get the same problem like my MOM. SIR,
how to keep our kidneys safe and in a good health
my e mail = nizamravi_raikode@hotmail.com
Posted by ravi kumar on 2008-04-15 01:58:07
SIR, I AM FROM INDIA, SORRY TO MAIL U AGAIN,
SIR, CAN YOU GUIDE ME LIKE=-WHAT ARE THE FOOD/NUTS/FRUITS TO BE TAKEN FOR THE GOOD HEALTH AND FOR THE GOOD KIDNEYS.
PLEASE MAIL ME IN DETAIL FOR THIS MESSAGE,
I WILL BE EAGERLY WAITTTING FOR YOUR MAIL SIR,
BAI
Posted by Barry on 2008-07-01 19:43:20
Can to much omeaga 3 fats cause diarrhea
Posted by Phyllis Burris on 2009-10-07 09:28:03
Elizabeth -
in 1999 apparently I cut out to save and use a five-day Anti-Aging meal plan from the 'Walking's Annual Diet & Fitness Guide*Spring 1999 issue. Rediscovered it and now ready to implement, I find I only have days 3-5. Can you help me?
Thanks,
Posted by Phyllis Burris on 2009-10-07 09:29:36
My e-mail address is pburris155@aol.com
Posted by hazeleyes on 2009-10-18 13:43:58
Get lecithin from egg yolks. Also full of other critical nutrients, and that most important human hormone, cholesterol, which is good for you!! You cannot live without it, and there is not one iota of scientific evidence that cholesterol causes heart attacks. More likely rising cholesterol is a protective mechanism of the body, which could explain why some statin drugs cause death, by inhibiting cholesterol production as well as inhibiting the body's production of Co enzyme Q10.
http://www.cholesterol-and-health.com/Egg_Yolk.html
As you can see from the table, the yolk contains 100% of the carotenoids, essential fatty acids, vitamins A, E, D, and K (6 items). The white does not contain 100% of any nutrient.
The yolk contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and 89% of the panthothenic acid (9 items). The white does not contain more than 90% of any nutrient, but contains over 80% of the magnesium, sodium, and niacin (3 items).
The yolk contains between 50% and 80% of the copper, manganese, and selenium, while the white contains between 50% and 80% of the potassium, riboflavin, and protein.
It should also be kept in mind that the yolk of an egg is smaller than the white. Where the white contains a slim majority of nutrients, such as protein, this is not due to a greater concentration in the white, but simply to the fact that there is more white in the egg than yolk.
Egg Yolks Would Resolve Americans' Most Common Nutrient Deficiencies
According to the Executive Summary of the Third Report on Nutrition Monitoring in the United States by the Interagency Board for Nutrition Monitoring and Related Research of the Federation of American Societies for Experimental Biology's Life Sciences Research Office, the following is true:
Most groups have a deficient median intake of magnesium.
Several groups have a deficient median intake of calcium.
Children aged 1-2 and most groups of females have a deficient median intake of iron.
Blacks over the age of 16 and Mexican-Americans over the age of 60 have a deficient median intake of folate.
All age groups and races have a deficient median intake of vitamins A, E, B6, and copper.
Considering this information, the importance of the egg yolk and relative unimportance of the egg white becomes even more clear. The yolk contains the majority of the copper, nearly all of the calcium, iron, folate, and B6, and 100% of the vitamins A and E.
The white, on the other hand, is only useful as an added source of magnesium, or if the diet is on the whole deficient in protein. The simple addition of an adequate amount of meat in the diet would provide for both.
Finally, eggs are an excellent source of carotenoids. These are primarily highly absorbable forms of lutein and its partner zeaxanthin. These carotenoids accumulate in the back of the eye and appear to protect against age-related macular degeneration. There is no RDA for them, as researchers are still trying to understand their importance. All of the lutein and zeaxanthin in an egg is contained in the yolk.
Egg Yolks Contain Essential Fatty Acids DHA and Arachidonic Acid
One important set of nutrients that should not be overlooked is the long-chain essential fatty acids. Egg yolks contain the long-chain omega-3 fatty acid DHA, which is necessary for the brain and proper retinal function in the eye, and the long-chain omega-6 fatty acid arachidonic acid, which is required for the healthy skin, hair, libido, reproduction, growth and response to injury. These fatty acids are primarily needed by young children, pregnant and lactating women, and people with degenerative diseases involving oxidative stress, especially those of the nervous system such as Alzheimer's. While fatty fish and cod liver oil supply DHA in larger amounts, egg yolks have an advantage over these foods because they also contain arachidonic acid and because they do not contain EPA, which interferes with arachidonic acid metabolism.
According to NutritionData.Com, one egg yolk contains 75 mg of arachidonic acid (AA), 20 mg of DHA, but no EPA. As I describe in my Special Report, How Essential Are the Essential Fatty Acids?, DHA and AA are the two fatty acids essential to humans and other mammals, while EPA interferes with the body's use of AA and probably does not belong in the mammalian body at all.
Animal foods from animals raised on pasture are likely much richer in DHA. In all eggs, both the DHA and AA are contained in the yolk.
To Cook, or Not to Cook? The Benefits of Raw Egg Yolks
Many people believe that the health benefits of egg yolks are greater when the yolks are consumed raw. Heat destroys enzymes, reduces the amounts of certain nutrients, and may make the amino acid cysteine less available, which is needed to synthesize the master antioxidant of the cell, glutathione.
Those who eat raw egg yolks report easier digestion, increased stamina, and resistance to illness — not to mention a quicker snack if they're on-the-go.
That said, there is little evidence beyond such anecdotes that egg yolks are truly more beneficial when consumed raw.
There is also little evidence to support the common belief that consuming raw egg yolks is dangerous. Please see Dr. Mercola's article on the safety of eating raw egg yolks if you are concerned about this.
Raw Egg Whites Contain Digestive Enzyme Inhibitors and Anti-Nutrients
Raw egg whites should not be consumed. They contain inhibitors of the digestive enzyme trypsin, which are destroyed by heat. Consuming 100 grams of raw egg white with one egg yolk compared to consuming the same food cooked was shown in one study to reduce protein digestion from 90 percent down to 50 percent.
Raw egg whites also contain an anti-nutrient called avidin. Avidin is a glycoprotein that binds to the B vitamin biotin, preventing its absorption. Biotin is necessary for fatty acid synthesis and the maintenance of blood sugar, and is especially important during pregnancy when biotin status declines.
Residual Egg White Avidin — Cooking Does Not Fully Destroy the Anti-Nutrients
It is a myth that light cooking completely destroys the avidin.
According to this study, poaching eggs only destroys one third of the avidin while even frying leaves 30 percent of it behind.
This raises the question of whether there is a net nutritional advantage to eating any egg whites at all. Most likely, it depends on the individual person. There is controversy over whether biotin produced in the intestinal tract is absorbed — if intenstinal biotin production is indeed nutritionally important, then people whose intestinal flora are less avid producers of biotin probably need to be more concerned about the potential adverse effects of consuming egg white.
Finding The Right Kind of Eggs
Pastured eggs, meaning eggs from chickens that are free to forage for grass and insects, are of much higher nutritional quality than eggs from confinement chickens. The marginal increase in value, of course, is found mostly in the yolk.
Insects provide a higher DHA content, found exclusive in the yolk, and grass provides a higher vitamin E and carotene content, also found exclusively in the yolk. Egg yolks from pastured chickens are thus a powerful supplement to a healthy diet — a super-food — providing necessary nutrients in which the Standard American Diet is deficient.
To find a source of eggs from chickens raised on pasture, you can visit LocalHarvest.org and do a search for "eggs pastured" or "eggs grass fed" with your zip code. You can also visit EatWild.com and click on your state for a list of farms that pasture their animals.
Additionally, you may be able to find roadside stands in your area that sell eggs from pastured chickens. Be sure to inquire about the farming practices, to make sure that the chickens are able to forage for both grass and insects.
Back to the Basics: Taste!
The truth is that most satisfying meals one could make with eggs just don't taste right without both the yolk and the white. Most baked goods come out with a richer taste and a better texture when the yolks are included. Food should provide good nutrition — for which inclusion of the yolks is necessary! — but it should also taste good.
Food should be fun. It should be rewarding to cook, delicious to eat, and relaxing to indulge in.
The anti-cholesterol establishment upholds its poor theory and unjustified conclusions only to condemn us to a bland and unsatisfying diet, the cornerstone of which is "light cooking" with bland and taste-challenged "foods" like the notorious, emasculated, yolkless egg white.
Fear not.
You are now armed with the raw facts from the USDA's nutrition database that shows that missing out on the egg yolks means missing out on the nutrition in your breakfast. Take heart in this the next time you enjoy the incredible, edible egg yolk.
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