Health
6 Benefits of conjugated linoleic acid and side effects
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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
Health
14 Benefits of Oolong tea and side effects Table of Contents
Health
Contraindications of drinking green tea
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Discover the contraindications of drinking green tea.
Drinking green tea in excess can cause some harmful side effects for the body, which are necessary to know
Green tea is one of the most popular in the world. In addition to having a characteristic flavor, its different properties make it a highly beneficial drink for health, mainly due to its antioxidant power. However, its consumption also includes a series of contraindications
Among the benefits of green tea highlights its ability to improve memory, helps lose body fat, increases physical performance, is stimulating, can prevent different types of cancer, and even reduce the risk of cardiovascular diseases.
Among all the types of green tea that exist, matcha stands out, a tea of oriental origin with important properties for health and that stands out for its powder composition. In recent years it has become the travel companion of celebrities, athletes, and famous people.
Contraindications of drinking green tea
Many people have incorporated green tea into their day-to-day. The truth is that it is a great choice since it can provide energy to face the workday, accelerate the metabolism, and can even help improve mood.
However, like any food, the consumption of green tea carries a series of contraindications that it is necessary to know.
Thus, from ‘Todo Disca’ we are going to expose some of the negative effects that the ingestion of this type of infusions can produce.
In this sense, researchers from the National Institute of Health of the United States affirm that the consumption of green tea mixed with different medications, such as contraceptive pills, antibiotics, stimulants, or alcohol can be harmful to health.
And these are some of the side effects that excess green tea consumption can generate for the body:
1. Irritability: Some people feel some discomfort at the time of their intake. That is to say, it produces an effect contrary to the one they seek at first.
2. Insomnia: Green tea can cause sleep problems for many people. And is that it is a stimulating drink that contains some doses of caffeine, although in a lower proportion than traditional coffee.
3. Dizziness and nausea: This infusion can be heavy for delicate stomachs and generate some type of gastrointestinal discomfort. Therefore, it is not advisable to take on an empty stomach.
4. Palpitations: Due to its stimulating characteristics, it can sometimes cause palpitations. Along these lines, experts recommend reading the indications and ingredients of all types of tea.
5. Disadvantages during pregnancy: Green tea is rich in tannins, so it can reduce the absorption of folic acid and iron. Due to this, this drink is not recommended for pregnant or lactating women.
Generally, green tea is an infusion with excellent health properties. In this way, moderate consumption usually brings different benefits to the body.
However, it is advisable to take these contraindications into account, and if you feel any side effects, see a medical specialist.
Through the following link, you will be able to know the contraindications to drink matcha tea, a variety of oriental origin widely established in Europe and whose consumption has become popular in recent years
Health
15 Benefits of pumpkin seeds and side effects
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Table of Contents
- 1. Pumpkin seeds to boost the immune system
- 2. They are high in magnesium
- 3. Pumpkin seeds are low in calories
- 4. Pumpkin seeds are rich in iron
- 5. Relieve symptoms of irritable bladder
- 6. Pumpkin seeds are high in fiber
- 7. Benefits of pumpkin seeds for cholesterol
- 8. Pumpkin seeds are a natural anti-inflammatory
- 9. Pumpkin seed oil to counter the effects of menopause
- 10. Pumpkin seeds help healthy skin, hair and nails
- 11. Pumpkin seeds help eliminate kidney stones (kidney stone)
- 12. Pumpkin seeds are rich in vegetable protein
- 13. Pumpkin seeds are a great substitute for peanuts
- 14. benefits of pumpkin seeds on your hormonal health
- 15. Pumpkin seeds are a good source of potassium
- Discover the 15 powerful health benefits and virtues of pumpkin seeds and side effects.
They are packed with nutrients and vitamins, are high in protein, fiber and are low in calories!
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1. Pumpkin seeds to boost the immune system
Pumpkin seed helps boost the immune system , especially because it is rich in zinc.
Remember that zinc allows the proper functioning of the immune system by ensuring optimal activity of T lymphocytes. Zinc could also help the body to better protect itself against colds, flu, conjunctivitis and other infections.
2. They are high in magnesium
Anxiety , migraines, muscle cramps and PMS can result from magnesium deficiency. A 28g serving of pumpkin seeds provides almost 20% of the recommended daily allowance.
The magnesium intervenes in the transformation of food into energy, the transmission of nerve impulses, muscle relaxation and the formation of bones and teeth.
- Acting with calcium and potassium, it regulates the heart rate and participates in the production of insulin.
Several studies have also demonstrated the virtues of magnesium in the prevention of cardiovascular disease.
3. Pumpkin seeds are low in calories
Pumpkin seeds are lower in calories than many nuts. A 28g serving of pumpkin seeds (2 tablespoons) without their raw shell has 126 calories, which is almost 40 calories less than almonds and 60 calories less than walnuts for a single serving.
4. Pumpkin seeds are rich in iron
Pumpkin seeds are a great source of iron. A 28g serving of pumpkin seeds provides almost 5% of the recommended daily allowance.
Remember that iron is essential for health and is involved in a multitude of functions in the human body, in addition to transporting oxygen through the body.
However, iron from plant sources is not as well absorbed as iron from animal sources. In this sense, it is recommended that vegetarians consume twice as much iron in order to ensure that they do not suffer from deficiencies that may in particular cause fatigue and weakness.
5. Relieve symptoms of irritable bladder
While more scientific studies are to be conducted on the subject to understand all of its mechanisms, pumpkin seeds are believed to help relieve symptoms of irritable bladder and urination disorders associated with benign prostatic hyperplasia (BPH). .
6. Pumpkin seeds are high in fiber
Pumpkin seeds also provide a healthy dose of fiber . A 28g serving of pumpkin seeds provides 5g of fiber, or 20% of the recommended daily intake.
In addition to calming hunger, fiber promotes healthy digestion and helps regulate bowel function.
7. Benefits of pumpkin seeds for cholesterol
The phytosterols in pumpkin seeds help lower ” bad” cholesterol levels . Phytosterol is the plant equivalent of cholesterol. However, rather than blocking the arteries, phytosterol rather helps to clean them, recalls WebMD.
8. Pumpkin seeds are a natural anti-inflammatory
Source of antioxidants, pumpkin seeds have an anti-inflammatory effect and thus help defend the body against damage caused by excess free radicals .
If free radicals oxidize DNA (the body’s genetic code) in a cell’s nucleus, a cell mutation can occur, which can start cancer. Oxidation of cholesterol in the blood can lead to the formation of fatty deposits in the arteries, which can lead to heart disease or stroke.
Excess free radicals are also involved in cataracts, immune deficiencies, arthritis and premature cell aging; their role in these diseases is the subject of intensive research.
9. Pumpkin seed oil to counter the effects of menopause
Researchers have studied the impact of pumpkin seed oil in better combating symptoms of menopause , including hot flashes and headaches.
While further studies need to be done, pumpkin seed oil has been shown to be effective in alleviating these symptoms in the subjects of this research.
10. Pumpkin seeds help healthy skin, hair and nails
The pumpkin seeds contain essential fatty acids, zinc, vitamin A and vitamin E . These nutrients help maintain glowing skin , strong, healthy hair and nails .
While more research is needed to confirm these benefits, a study with 76 participants also looked at the benefits of pumpkin seed oil in helping hair regrowth in men with alopecia.
In subjects who consumed 400mg of pumpkin seed oil for 24 weeks, regrowth was 40% greater than participants who took a placebo.
11. Pumpkin seeds help eliminate kidney stones (kidney stone)
Pumpkin seeds are also said to prevent kidney stones from forming . To better counter kidney stones, it is also recommended to drink plenty of water, limit sodium intake, and consume no more than 2g of vitamin C on a daily basis.
The kidneys are designed to remove particles of salts and minerals that end up in the ureter, a long, narrow duct leading to the bladder; they will then be expelled in the urine.
Problems arise when a chemical imbalance or other deficient process promotes the agglutination of particles, which turn into crystals and then into a kidney stone.
12. Pumpkin seeds are rich in vegetable protein
This food is also a good source of vegetable protein . A 28g serving of pumpkin seeds provides 5g of protein, or 10% of the recommended daily allowance.
The proteins include the ability to develop and maintain the muscles, in addition to help regulate and control hunger cravings.
Vegetarians and vegans, however, should make sure that their diet meets all their amino acid needs by combining different sources of plant protein (legumes and grain products, for example).
13. Pumpkin seeds are a great substitute for peanuts
In 10 years, cases of peanut allergy have doubled, forcing several schools to ban this food. Pumpkin seed butter is a good alternative.
At lunch or as a side dish for a snack, it will provide children with some of the essential fatty acids and proteins they need.
14. benefits of pumpkin seeds on your hormonal health
Pumpkin seeds may help women with hormonal imbalance due to the phytoestrogens they contain. However, further scientific studies need to be carried out to this effect.
The Extenso Nutrition Reference Center reminds us that phytoestrogens are compounds of plant origin which, when consumed in sufficient quantities, can act on your body in a manner similar to estrogen.
In addition to regulating the menstrual cycle, I pregnancy, and breastfeeding, estrogen helps prevent demineralization of your bones and keeps your blood vessels healthy.
15. Pumpkin seeds are a good source of potassium
Finally, pumpkin seeds provide a good source of potassium. A 28g serving provides 260mg of potassium , or nearly 7% of the recommended daily allowance.
Potassium is present in the form of a solution in the body and almost all of it is concentrated inside cells.
Like chlorine and sodium, it is an electrolyte, a substance that charges positively or negatively when dissolved.
The body needs a balance between potassium, chlorine and sodium to perform a multitude of essential functions.
We hope the article on the 15 powerful health benefits of pumpkin seeds has been of help.
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