Health
6 Benefits of conjugated linoleic acid and side effects
Discover the 6 Benefits of conjugated linoleic acid and side effects.
While many hear “butter and beef” and immediately think of heart attacks and weight gain, the truth is that all types of natural fats are healthy and even beneficial when you eat high-quality versions of them and take them in moderation, In particular, the benefits of conjugated linoleic acid are necessary for our diet.
The body needs all three types of fats (yes, even saturated fats!) For optimal health, as they all have various functions, from pregnancy to digestion to brain function.
Not only is it true that eating fat doesn’t make you fat, but certain types of healthy fats are some of the best fat-burning foods available.
But quality is very important for fats, especially those that come from animal products; These types of acids are known to fight cancer, block weight gain, and help build muscle, and are found almost exclusively in the high-quality meat and lard of healthy grass-fed cows or other animals.
According to multiple investigations, the benefits of conjugated linoleic acid include:
• Muscle enhancements and muscle strengthening
• Anti-cancer effects
• Bone building benefits
• Growth and development support
• Reverse atherosclerosis (hardening of the arteries)
• Improve digestion
• Reduce food allergies and sensitivities
How does conjugated linoleic acid work?
All types of fats (lipids), whether they are products of animal origin, eggs, dairy products, oils, nuts, seeds, or coconuts, are made up of fatty acids.
Some fats are considered essential because the body cannot produce them on its own, while others are not essential because the body can synthesize them from other nutrients.
The essential fats that we need to obtain from our diet include omega-3 polyunsaturated fatty acids (found in fish, shellfish, eggs, and some nuts or seeds) and omega-6 polyunsaturated fats (found mainly in vegetable oils, nuts, and seeds ).
These two types have important, but somewhat opposite, effects on the body; Omega-3s are known to be anti-inflammatory, while omega-6s are inflammatory.
We need both types of essential fats to balance our immune, hormonal, digestive, and nervous system functions, which is why there are so many risks to a low-fat diet when someone stops consuming enough healthy fats.
Ideally, the diet would be the same in terms of omega-3 and omega-6 fatty acid intake, but the standard American diet is much higher in omega-6, which is why it is known to be so “inflammatory.” Sadly, inflammation is at the root of most chronic diseases, which include cancer, heart disease, diabetes, depression, autoimmune disorders, and dementia.
Among the different types of fatty acids, there are saturated, monounsaturated, and polyunsaturated fats, which are three names used to describe the chemical structures of fats.
Each type provides different benefits and functions thanks to its particular effects on the various systems of our bodies. All fatty acids are chains of carbon atoms attached to a hydrogen bond.
When each carbon acid binds to hydrogen, saturated fat is formed; If a pair of carbon atoms form a bond, monounsaturated fat is formed; and when there are more than two unsaturated bonds, polyunsaturated fat is formed.
We usually describe a food source as a type of fat (such as olive oil being monounsaturated or beef being saturated), but the truth is that almost all foods are made up of various types of fat.
The main omega-6 fat is called linoleic acid, and it is found in foods that include grains and vegetable oils (such as corn, safflower, sunflower, or canola oil).
Currently, it is known that Omega-6 oils are excessively consumed and, therefore, dangerous, mainly by people who consume a large number of processed foods and are made with low-quality oils.
Benefits of conjugated linoleic acid
1.- Helps with weight loss and fat burning
You may find it hard to believe, but it turns out that butter is a fat-burning food, CLA has been shown to help with fat loss in many animals and some human studies, which is why in its concentrated form it is one of the most popular weight loss supplements in the world.
In human studies, the results of CLA on weight loss have been somewhat mixed, although still promising.
One study found that supplementation of a CLA blend in overweight and obese people decreased body fat mass and increased lean body mass.
Other studies have shown similar results and that CLA also has no adverse effects on overall blood lipids, inflammation levels, and insulin response in healthy, overweight, and obese adults.
Some people are believed to experience better results than others due to factors including a combination of CLA isomers versus individual isomers, CLA dose and duration of treatment, sex, weight, age, and metabolic status of the subjects.
One of the possible mechanisms by which CLA reduces body fat mass could be that it decreases energy consumption or increases energy expenditure.
One study showed that mice supplemented with a CLA blend for four weeks reduced their food intake and experienced improvements in liver function, although studies have not shown this same effect yet in humans.
2.- Regulates blood sugar and helps improve insulin function
There is strong evidence that there is an inverse association between taking the benefits of conjugated linoleic acid in someone’s diet and the risk of diabetes.
The hypothesis is that CLA may be involved in the regulation of insulin; We also know that the best food sources of CLA, including healthy fats like butter or grass-fed beef, can stabilize blood sugar and help someone follow a low-sugar, low-carb diet that is beneficial for controlling diabetes.
3.- Improves immune function and could help fight cancer
Conjugated linoleic acid has shown immune-enhancing effects and anticancer activities in several animal studies.
The CLA in foods with saturated fat may offset the adverse effects of saturated fat content and benefit everything from blood sugar control to hormonal regulation to natural cancer prevention.
Research repeatedly shows that the quality of fatty acids in a person’s diet is very important in reducing overall cancer risk, and conjugated linoleic acids (especially rumenic acid) have been shown to promote health in several ways, especially by decreasing inflammation.
Lower inflammation is a sign of less free radical damage (or oxidative stress) that is linked to a lower risk of cancer.
It appears to modulate immune and inflammatory responses, as well as improve bone mass.
Research on the effects of conjugated linoleic acid in preventing breast cancer is somewhat conflicting, but some preliminary research suggests that a higher intake of CLA from natural foods is linked to a lower risk of developing breast cancer.
Other study results suggest that it may be beneficial in fighting cancer of the digestive organs and may also improve detoxification through healthier liver function.
4.- Reduces allergies and asthma symptoms
Consuming foods high in conjugated linoleic acid or taking CLA supplements for 12 weeks appears to improve symptoms and general well-being in people with seasonal allergy symptoms.
Similarly, some research shows that for people with asthma, CLA may be a natural treatment method for asthma-related symptoms; twelve weeks of supplementation appears to improve airway sensitivity and the ability to exercise.
5.- Improves the symptoms of rheumatoid arthritis
Early research suggests the benefits of conjugated linoleic acid are good for reducing inflammation and therefore autoimmune disorders like rheumatoid arthritis.
Taking conjugated linoleic acid alone or in conjunction with other supplements such as vitamin E benefits those with arthritis by reducing symptoms, including morning pain and stiffness.
Markers of pain and inflammation, including inflammation, have been improved for adults with arthritis taking CLA compared to pre-treatment symptoms or people not taking CLA, meaning that CLA can treat arthritis in a natural.
6.- It could improve muscle strength
Although the findings have also been somewhat conflicting, some research shows that taking conjugated linoleic acid alone or in conjunction with supplements such as creatine and whey protein can help increase strength and improve lean tissue mass.
This is why CLA is often added to some bodybuilding supplements, protein powders, or weight loss formulas.
The Best Sources of Conjugated Linoleic Acid
The main food sources rich in conjugated linoleic acids include the following:
• Grass-fed butter (ideally organic)
• Whole dairy products, preferably raw, such as cream, milk, yogurt, or cheese
• Grass-fed beef (ideally organic)
• It is also found in dairy products from sheep or goats, in addition to cows
• Found in smaller amounts in grass-fed lamb, beef, turkey, and shellfish
Side Effects of Conjugated Linoleic Acid
• CLA is considered safe when eaten as part of whole natural foods or taken by mouth in medicinal amounts greater than those found in food.
For some people, taking CLA supplements may cause side effects such as an upset stomach, diarrhea, nausea, and fatigue.
• Regarding conjugated linoleic acid for children, it is best to avoid supplementing your children as there is not enough evidence at this time to know if long-term use is safe.
However, food sources like butter and meat are safe and encouraged, as they provide not only CLA, but also important nutrients for growth and development, including various vitamins, minerals, and proteins.
• If you are going to have surgery or have a history of poor liver function or bleeding disorders, be aware that supplementation with CLA may not be safe.
Conjugated linoleic acid can slow blood clotting and increase the risk of bruising and bleeding, but re-eating foods with CLA should not pose a risk.
Can you get linoleic acids through supplements?
• It’s also possible to get CLA from supplements, but as with most nutrients, CLA in supplement form won’t necessarily have the same health effects as CLA from real, natural foods.
The types of CLA found in supplements may also not be the most effective types; whole foods are made from c9, t11 CLA, while many supplements are high in t10, c12 CLA.
• While CLA supplementation has shown positive effects in controlling the risk and symptoms of some diseases, most may lack high levels of rumen acid, which is the predominant form of CLA found in natural foods
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Discover the benefits of coconut water in pregnancy.
Coconut water is a clear, sweet, energizing isotonic drink that helps your body replenish lost fluids. Also known as Nariyal Pani and Elaneer in India, it is known for its versatility and countless nutritional benefits.
IS IT SAFE TO CONSUME COCONUT WATER DURING PREGNANCY?
Yes, it is safe to drink coconut water, but in moderation, as it contains natural vitamins and minerals.
Having coconut water in the first trimester helps curb dehydration resulting from morning sickness. It’s also good for heartburn and constipation, common symptoms of pregnancy.
You can drink coconut water at any time, but the best time is early in the morning. It is healthier, as the electrolytes and nutrients can be easily absorbed when the stomach is empty.
The nutritional benefits present in a cup of coconut water include:
•Calories 46
•Sodium 252mg
•600mg potassium
•Carbs 8.9 grams
•Dietary fiber 2.6 grams
•Sugars 6.26 grams
•Calcium 6%
Benefits of coconut water in pregnancy
You can reap its benefits only when you consume fresh water, as it begins to ferment when left open and exposed to air.
1. NATURAL DIURETIC:
During pregnancy, uric acid levels should be normal in your body system. Coconut water is a diuretic and increases the need to urinate due to the presence of potassium, magnesium, and minerals.
They help eliminate toxins and cleanse the urinary tract. Thus, it improves kidney function and prevents kidney stones and infections. It also prevents urinary tract infections, which reduces the chances of preterm labor.
2. OFFERS ESSENTIAL ELECTROLYTES:
The need for electrolytes increases during pregnancy because conditions like morning sickness, nausea, and diarrhea dehydrate the body. Coconut water supplies all five essential electrolytes: minerals, sodium, calcium, potassium, and phosphorus, which calm the body and provide energy.
These electrolytes transmit electrical charges in your body and aid in muscle function. They also help maintain your body’s pH levels and control blood pressure levels. It is known to have cooling properties, which prevent conditions such as bilious fever and vomiting.
3. RELIEVES HEARTBURN AND CONSTIPATION:
Hormonal changes during pregnancy lead to various problems like heartburn, constipation, and indigestion. The rich content of dietary fiber in coconut water strengthens the digestive system, improves digestion, regulates pH levels, and prevents constipation.
Ayurveda considers young coconut water to be an excellent laxative. Improves metabolism and detoxifies the body. Coconut water is a natural acid neutralizer and thus prevents heartburn.
4. TREAT INFECTIONS:
Coconut water is rich in vitamins, essential minerals, and antioxidants, which boost your immune levels, providing resistance to infections. It contains lauric acid, a medium-chain fatty acid responsible for the production of a powerful antiviral monolaurin, Michelle-Lee Young writes in the book “Two Trees and Twelve Fruits That Will Change Your Life Forever.” Lauric is a disease-fighting acid that kills harmful bacteria and infections like the flu, and HIV, and retains good bacteria.
5. IMPROVES HEART HEALTH:
Low electrolyte level increases blood pressure. Drinking coconut water improves levels of potassium, magnesium, and lauric acid, which help regulate blood pressure. Improves good cholesterol and fights bad cholesterol.
The vitamins, essential proteins, and electrolytes in coconut water control sugar levels, and blood pressure levels, and improve circulation. A glass of coconut water every day is particularly helpful in the last trimester when there is increasing stress from labor that can increase your blood pressure.
6. MAINTAINS A HEALTHY WEIGHT:
Coconut water is fat-free and low in calories. As pregnancy adds extra weight to your body, coconut water prevents fat accumulation by removing bad cholesterol. It is an excellent replacement for sugary drinks and helps both the mother and the growing fetus to be healthy and fit.
7. NATURAL DRINK:
Coconut water is a tasty natural drink. It has no artificial flavors or harmful components. It is safe for you and your growing fetus as none of its components affect your health.
8. ENERGIZE AFTER TRAINING:
Coconut water is a natural isotonic drink, which helps you gain energy when suffering from dehydration, fatigue, and exhaustion. It is a great revitalizer
. If you exercise regularly to stay fit and strengthen your pelvic muscles, you can opt for coconut water as an energy drink. Hydration also improves skin elasticity, limiting the stretch marks that develop during pregnancy.
9. LOW SUGAR CONTENT:
Excessive sugar intake can lead to an increase in overall blood sugar levels. Coconut water has less sugar than other sports and energy drinks. You won’t gain pregnancy weight, and a diet low in simple sugars will reduce your risk of getting gestational diabetes.
10. ACCELERATES THE GROWTH OF THE FETUS:
Coconut water offers all the nutrients to the mother, essential to maintain and improve her health. Thus, it improves the health, growth, and proper nutrition of the unborn baby.
11. IMPROVES AMNIOTIC FLUID LEVELS:
Drinking coconut water improves the overall health and environment of your growing fetus. Coconut water taken especially in the third trimester increases amniotic fluid levels and improves blood volume and circulation.
ARE THERE ANY SIDE EFFECTS OF COCONUT WATER DURING PREGNANCY?
There is no evidence that coconut water has adverse effects on pregnancy. Like any other fruit or vegetable juice, it also appears to be safe. But there are two things to keep in mind:
•Coconut milk contains sodium, which may not be the right choice for pregnant women with preeclampsia.
•Ripe coconut water can cause constipation.
HOW MUCH COCONUT WATER CAN A PREGNANT WOMAN HAVE?
Moderation is always the key when it comes to eating a healthy diet. You can drink up to a glass of coconut water a day.
Consume the water soon after opening, as a fresh one will contain rich nutrients. Use a clean straw or pour it into a glass and drink.
It is always good to prefer natural coconut water to canned or bottled.
Do not consume coconut water if you react or do not like its taste.
HOW TO SELECT THE CORRECT COCONUT?
To enjoy the various benefits of coconut water, you need to know how to select them properly. These tips can help you buy fresh and tender coconut.
A fresh coconut will be light and sweet and will not contain coconut meat, the white, meaty, tender substance. A ripe or stale one will taste sour.
Selection: Choose medium-sized, clean, green walnuts, as they contain large amounts of water. Don’t choose coconuts that have hard brown shells and gray patches as they indicate ripe nuts.
Water: Shake the coconut vigorously near your ear to check for water. Select the ones that make a good splashing sound. A fresh coconut will contain almost a cup of water.
If you want to store coconuts at home, keep them in a cool place.
BENEFITS OF COCONUT MEAT DURING PREGNANCY:
1. GENERATION OF BREAST MILK:
Regular consumption of coconut meat during pregnancy improves the supply of breast milk after childbirth. Your baby will receive nutritious and rich breast milk. Also, coconut oil helps in the generation of breast milk.
It is also good during the lactation phase as it contains lauric and capric acids. These acids have antiviral, antibacterial, and parasiticidal effects, which protect the baby from diseases.
2. IMPROVES BLOOD CIRCULATION:
Blood volume doubles during pregnancy, causing swelling of the feet and legs. Poor blood circulation aggravates the condition. Coconut consumption improves blood circulation and prevents swelling and pain in the legs.
3. HELPS DIGESTION:
Consuming coconut meat and water prevents constipation as tender coconut meat acts as an excellent laxative. It is one of the best benefits of consuming a coconut in any form during pregnancy.
4. BETTER SLEEP:
Having coconut in combination with poppy seeds and ghee will improve your sleep cycle.
5. INCREASES METABOLISM:
When the coconut is mixed with spices, it helps boost metabolic activities in pregnant women.
COCONUT MILK DURING PREGNANCY:
Coconut milk is a thick, milky liquid obtained by grinding grated coconut meat. It is also an essential ingredient in many foods, especially Southeast Asian dishes.
Coconut can be consumed in any form due to its amazing health benefits. Coconut milk helps increase body fuel. It is completely safe to drink unless you are allergic to it.
BENEFITS OF COCONUT MILK DURING PREGNANCY:
1. ENHANCE IMMUNITY:
Coconut milk contains lauric acid, which is an antibacterial and antiviral fat, useful for pregnant women. This type of fat helps improve the immune system, according to the book “Coconut Oil and the Immune System” by Sherri Neal. The long-chain fatty acids straighten the blood vessels and reduce any blockages in the heart, thus improving the condition of the heart as well.
2. OTHER BENEFITS INCLUDE:
•It contains good amounts of iron, which can treat anemia.
•Improves digestive problems.
•It offers relaxation to the muscles and the nervous system.
•Controls blood sugar levels and blood pressure
•Relieves joint pain and scratches
•Makes your body fit and helps you lose weight
HOW TO PREPARE FRESH COCONUT MILK?
It is advisable to make coconut milk at home instead of opting for a packaged one.
Grate a whole coconut and add a cup and a half of hot water.
Let the mixture cool to room temperature.
Once the mixture cools down, strain to get the milk.
Coconut milk taken directly from fresh coconuts will contain approximately 450 calories and 50 g of fat. A cup of coconut milk (approximately 240 g) has the following nutritional values:
•Calories 550
•Fats 50.2gm (all types of fats)
•Cholesterol 0
•Sodium 40gm
•Carbohydrates 14gm (in 250gm of milk)
•Proteins 6gm
•Vitamin C 11%
•Iron 22%
•Calcium 4%
IS CANNED COCONUT MILK GOOD DURING PREGNANCY?
It’s safe to have canned coconut milk during pregnancy, but you need to make sure the can isn’t corroded, rusted, expired, or stored at dangerous temperatures.
Coconut milk contains considerable amounts of saturated fat, that is, 3 g in a tablespoon. Eating too much-saturated fat will increase the levels of good and bad cholesterol in the body. In the case of canned milk, you must take into account your level of consumption, since you should not exceed your daily requirement.
In addition to the above, other reasons why you may not choose canned coconut milk are:
1. BISPHENOL A (BPA):
It is a chemical that is typically used in the lining of cans used for packaged foods. This BPA can gradually leach into acidic, fatty, or salty foods like coconut milk, vegetables, tomatoes, and soups. One study claims that there is a relationship between high levels of BPA in mothers and neurobehavioral problems in babies.
2. GUAR GUM:
Guar gum is an additive present in canned coconut milk. It is a galactomannan, a polysaccharide, and is primarily a ground endosperm of guar beans.
There have been complaints such as severe abdominal cramps, indigestion, flatulence, and diarrhea, as beans are difficult to digest. In a clinical experiment, patients with intestinal problems showed improvement when they stopped using canned coconut milk in their diet.
3. FRUCTOSE MALABSORPTION:
It is a digestive disease characterized by impaired transport of fructose (a simple sugar found in fruits, vegetables, and honey) through the small intestine. Increased fructose levels in the gut cause bacterial overgrowth.
Therefore, it reduces the absorption of water in the intestine. Pregnant women with inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS) are highly affected by fructose malabsorption.
According to nutrition data, coconut milk contains sugar, including fructose. Therefore, it should be avoided by those affected by IBD and IBS disorders.
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