#Sardine nutrition

[mostech77]

Incredible Sardine Fish Health Benefits You Should Know

Sardines are a nutritional powerhouse that offer a wide range of health benefits. They are a low-mercury, affordable, and sustainable seafood option. They are packed with essential nutrients that can support your overall well-being. From their high protein content to their impressive omega-3 fatty acid profile, incorporating sardines into your diet can have a positive impact on your heart health,…

[kingdrawcse]

Chemistry in nutrients, EPA

Omega-3 fatty acids, a class of polyunsaturated fatty acids, are important nutrients that our bodies cannot synthesize but are indispensable, the most important of which are ALA, EPA, and DHA.

EPA and DHA are mainly found in marine plant and animal oils and are also important ingredients in some fish oil-based health products. DHA, which was introduced yesterday, is important for the development and maintenance of brain and nerve tissue, while EPA plays a vital role in immune and inflammatory responses and promotes a healthy circulatory system, preventing cholesterol and fat from accumulating in artery walls. 

In nature, EPA and DHA are mostly synthesized by aquatic phytoplankton in cold regions and are enriched through the food chain in the fish that feed on them (tuna, sardines, salmon, etc.), which is a good source for us to supplement EPA and DHA.

[suzieb-fit]

Only a couple more days of my holiday.

I've eaten. A lot. Like seriously....don't even ask 😅.

But I've also cycled over 150 miles and done a few workouts. And I'll be ending the week away with a five mile walk this Sunday before heading home. So, y'know..... I don't feel too bad about all those calories!

I've decided a two prong attack for any necessary "damage control".

First, a 48hr fast starting Sunday mid afternoon. Mostly clean, but with a touch of whole milk in hot drinks.

Then I'm going to see what all the fuss is about with the sardine fast thing!

Sounds a bit funny, but apparently it's a pretty well known thing.

It's exactly as it sounds.

You eat sardines. That's it. No restrictions on times, amount or anything else.

First time I saw it mentioned, I will admit I laughed it off.

But hey, I'm going to join the "don't knock it til you've tried it" crew.

So I'll say somewhere between 48 and 72hrs for that.

Then just back to my normal eating and fasting routine.

[babybumpbuzz]

10 Foods Pregnant Women Should Eat

Eating for two? Make sure to prioritize your health and diet during pregnancy. Check out these 10 nutritious foods for a healthy pregnancy and growing baby! #pregnancy #healthyeating

Pregnancy is a time when a mother-to-be should be mindful of what she eats. As a new mother, you need to prioritize taking care of yourself, your health, and your diet, as everything you consume has an impact on the growing baby inside you. These factors contribute to promoting healthy development in the early stages of pregnancy and preparing your baby for a healthy future. Therefore, if you are…

[mchai]

I love sardines! Never thought to pan fry them and add them to a light pasta dish, but now I must try it. 😋

Why Canned Sardines Are One Of The Best Snacks You Can Eat For Your Brain

[olderthannetfic]

I hate how much being seen to have normal schedules and behaviors and tastes is considered indicative of mental health and just generally having things together.

Right now, I woke up at 11pm and I'm having sardines for breakfast. I'm supposed to follow that up with some hashtag relatable girl dinner depression thing or meme about how adulting is hard.

But the reality is that I'm eating sardines (on crispbread with horseradish and pickles!) because I really like them and they've got the nutritional profile I want first thing when I wake up, and being able to live on my own schedule and sleep when my body actually needs it is a goal I've worked hard towards. Waking up at 11am and cracking open a can of sardines is healthy and is something I can only do because I do have my life together.

But people are more concerned about optics and seeming normal than with actually being healthy.

--

[prettieinpink]

Question about Cycle Syncing. Do you know where i can find, like a masterlist of food that fits into the steps of the cycle? I always see the same food but how abt the rest? Would be nice to know for example for meal building.

MASTERLIST: NUTRITION CYCLE SYNCING

This post is a masterlist of everything that is recommended you eat while cycle syncing. if you don’t know what that is, read this beginner guide.

This post is a researched post, because I actually couldn’t find a proper masterlist. So, I researched what kinds of nutrients you need during your 4 phases, but I am NO DOCTOR. Just a little disclaimer!

MENSTRUAL/FOLLICULAR PHASE - high iron, vitamin C foods

VEGETABLES

Spinach

Silver beet

Broccoli

String beans

Peas

Sweet potatoes

Beet greens

Dandelion greens

Collards

Chard

Chilli peppers

Sweet yellow peppers

Parsley

Brussel sprouts

FRUITS

Oranges

Guavas

Black currants

Cantaloupe

Kiwis

Lemons

Lychees

Papayas

Strawberries

Oranges

Watermelon

Figs

Prunes

PROTEINS

Beef

Lamb

Liverwurst

Pork

Veal

Dried beef

Eggs

Shrimp

Clams

Tuna

Sardines

CARBS/OTHER

Whole wheat bread

Enriched pasta

Rye bread

Enriched rice

Tofu

Beans

Lentils

OVULATORY PHASE – complex carbs, lean proteins, anti-inflammatory, vitamin B6, folate/choline

VEGETABLES

Carrots

Spinach

Sweet potato

Red potato

Green peas

Chickpeas

Butternut squash

Asparagus

Turnip greens

Romaine lettuce

Beets

Sweet corn

Mushrooms

Pumpkin

Parsnip

Cauliflower

FRUITS

Bananas

Avocado

Mango

Blueberries

Apple

Peaches

Tangerine

Pink grapefruit

lemons

PROTEINS

Egg whites

Strained yoghurt

Skinless white meat poultry

Plain greek yoghurt

Low fat cottage cheese

Tofu

Lean beef

Powdered peanut butter

Beef liver

Pork loin

Bison

Organ meat

CARBS/OTHER

Lentils

Kidney beans

Green peas

Walnuts

Flaxseeds

Cashews

Almonds

Pistachios

LUTEAL PHASE – High fibre, vitamin B12, magnesium

VEGETABLES

Spinach

Swiss chard

Collard greens

Green peas

Sweet corn

Cabbage

Arugula

Bok choy

Celery

Lettuce

FRUITS

Pears

Strawberries

Avocado

Apples

Raspberries

Blackberries

Blueberries

Bananas

PROTEINS

Animal liver

Animal kidney

Clams

Swiss cheese

Turkey

Crabs

Ham

CARBS/OTHER

Oats

Popcorn

Almonds

Fresh coconut

Sunflower seeds

Dark chocolate

Wheat

barley

[probablyasocialecologist]

Farming carnivorous fish in Europe harms fishing communities in West Africa by depriving them of a resource fundamental to their nutrition and their livelihoods. Salmon are carnivorous, and farmed salmon depend on the nutrients provided through fish oil in particular, gained through grinding up smaller, wild fish. At Feedback, we have evidence that in feeding these smaller fish (sardines, sardinella, ethmalosa, etc.) to Scottish farmed salmon, major micro-nutrient losses occur. How can we allow an industry driving biodiversity loss, environmental pollution, and food insecurity to simply go on with business-as-usual?

[...]

Our research shows that in 2020, nearly 2 million tonnes of wild fish were required to produce the fish oil supplied to the Norwegian farmed salmon industry and that throughout this feeding process, one-quarter of the wild fish ground up is lost. Furthermore, the amount of fish sourced off the West African coast (FAO area 34) to supply fish oil to the Norwegian salmon farming industry in 2020 could have provided between 2.5 million and 4 million people in the region with a year’s supply of fish. 

[...]

The extraction of fish from West Africa by corporations headquartered in the Global North for the benefit of mainly high-income consumers in Europe, North America and Asia has far-reaching consequences, further entrenching global inequity and food insecurity. Thus, the continuing expansion of industrial aquaculture is fuelling a type of food imperialism. 

[shibaincubus]

The importance of vitamin D in Haircare

༺♡༻༺♡༻༺♡༻༺♡༻ ༺♡༻༺♡༻༺♡༻༺♡༻༺♡༻༺♡༻༺♡༻ ༺♡༻

Our hair is thinning, loosing it's volume and not growing as it used to before. You have taken hair-supplements already and it doesn't seem to improve?

Topical treatments are great, but oftentimes hair health is impacted from the inside.

Therefore:

Vitamin D(3) is slept on as a nutritional supplement to prevent hair loss and get healthier hair.

Research on Vitamin D(3) :

Vitamin D(3) is  involved in various signalling pathways within hair follicles, particularly in the growth phase of the hair cycle

Vitamin D deficiency is associated with several types of hair loss

People with hair loss are more likely to have low vitamin D levels in their blood

Impacts of a Vitamin D deficiency

Decreased hair volume

Impede the hair follicles growth phase

Contribute to hair thinning

How to improve vitamin D levels

First, you should go to the doctor and get your blood checked for Vitamin D deficiency.

Because then you'll get the proper dosage for you.

If your deficiency is not as bad you can buy those supplement from the drugstore.

You have to eat something fatty before you take the supplement for the best results.

Important: Don't go for the highest Vitamin D supplement, due to Vitamin D toxicity. Start with a lower dosage if you're not deficient

Another way to incorporate more Vitamin D is through your diet.

Foods that contain Vitamin D

Non Plant based:

Fatty fish -> ex. Salmon; Mackerel; Sardines

Egg yolks

Beef liver

Milk

Yogurt

Plant based:

Fortified plant-based foods: ex. vegan milk; margarine & tofu

Mushrooms: -> esp. those exposed to UV light

Fruits and vegetables: -> Smaller amount ex:

-> Kale, spinach, and collard greens

->Okra, sweet potatoes, broccoli

->Oranges, bananas, kiwis, papayas

Manifesting Healthy hair for all girlies ya

[beautyandlifestyleblog86]

Sardine & Avocado Toast With Lemon-Garlic Hummus

Ingredients:

- 2 slices of whole-grain bread

- 1 can of sardines in olive oil, drained

- 1/4 avocado, mashed

- 1/4 cup of lemon-garlic hummus (store-bought or homemade)

- 1/4 cup of chopped fresh parsley

- 1/4 teaspoon of red pepper flakes (optional)

Instructions:

1. Toast the bread to your desired level of crispiness.

2. Spread the lemon-garlic hummus evenly over the toast.

3. Top with the mashed avocado.

4. Arrange the sardines on top of the avocado.

5. Sprinkle with chopped parsley and red pepper flakes (if using).

Nutritional Benefits:

- Dietary Fiber: Found in whole-grain bread and avocado.

- Prebiotics: Lemon-garlic hummus contains garlic, which is a source of prebiotics.

- Probiotics: Hummus (if made with probiotic yogurt) may contain probiotics.

- Polyphenols: Present in parsley and red pepper flakes.

- Omega-3 Fatty Acids: Found in sardines.

This recipe is not only delicious but also nutritious, making it a great choice for supporting your gut health while enjoying a satisfying meal.

[foodworldupdates]

FDA says shipment of pillowy sardine tins suitable for consumption, Nutrition Wizard disagrees

[kingdrawcse]

Chemistry in nutritional products

Docosahexaenoic acid (DHA) is important in nutritional products, which is well-known as the “brain gold” and is an omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, and retina.

But why is DHA essential for human health? DHA is a primary structural component of the human brain, cerebral cortex, skin, and retina. It is an omega-3 fatty acid found in cold-water, fatty fish, such as salmon. It is also the polyunsaturated fatty with the highest concentration in the brain (40%) and retina (60%), which is a necessary component of the development and functional maintenance of brain and nervous tissue. Most animals rarely produce DHA by metabolism, so additional dietary supplements are needed. The food with the highest DHA content is Marine cold-water fat fish, including tuna, sardines, salmon, etc.

[showyourself80]

The next best thing

Title: The next best thing

Summary: Snape scraped through the worst of Nagini's bite, only to be transferred to Azkaban to await his trial. Harry does his best to look after him in the meantime.

Pairing: Harry Potter/Severus Snape

Warnings: No warnings apply

Author's Notes:

Day 9 Snarry Microfics fest June 2024

Prompts: Picnic/ Devotion

Also read on Ao3

Severus watched as Harry unpacked various items.  Sardines, orange juice, spinach, pickled eggs, and dried nuts.

“Your picnic selection leaves a little to be desired.”  A dry hacking cough wracked his thin frame, and he pulled his prisoner garb closer. 

“They wouldn’t let me bring nutrition potions, so this is the next best thing.  They’re high in iron, folic acid, vitamin B12 and vitamin D.”

“Your devotion to my wellbeing is admirable.”  The trace of a sneer graced thin lips. 

Harry laughed.  “Glad to see you getting your snark back. Same time next week?”

“I’ll check my calendar.”

For @snarrymicrofics's June 2024 fest

Image source: https://static.wikia.nocookie.net/harrypotter/images/b/b6/Azkaban_concept_art.png/revision/latest?cb=20161216053518

[suzieb-fit]

Had a late snack yesterday. But it's a bit stupid. It's like I made myself do it, lol. I could have quite happily started my timer after dinner, as usual.

No matter how much I try change things to pull away from my long standing issues with eating, I now recognise that I'm just swapping one disordered eating behaviour for another.

That all started after my type one diabetes diagnosis at age 14.

Now that's a whole essay on its own, so I'm not going to get going on that one this morning 😂.

I do occasionally simply want an evening snack, and I can justify it easily because of my lifestyle, etc.

That's fine. But eating for the sake of it to prove just how "free and in control" I am? Well that's just ridiculous. And obviously proves exactly the opposite!

So anyway, back to today.

I got up late. Just didn't want to move! But I did. I made my protein decaff (pre-blended my milk and whey powder last night. Shaking it up in the sealed cup just doesn't cut it, lol).

Lovely and bright out there. I also went against all the sleep hygiene "experts" and left my curtains open last night. Wanted the sunrise to fill my environment before even getting out of bed. And it didn't affect my sleep at all. If anything, I actually slept longer before waking up for the first time. And that was around 4am, when the sun was starting to rise. That tells you something, I guess!

So I call my protein decaff my "pre-breakfast". Just made that up. Yes, I'm breaking my fast, but my real breakfast is back at home. My beloved nuts and collagen coffee.

My blood sugar is still way too high. Ridiculously so this morning, actually.

Just when I thought this insulin pump system was doing a better job. Nope.

I decided to get a high intensity workout in before lunch.

More work for my lower body, and definitely work for my cardiovascular health!

I am once again rethinking my nutrition.

Back to highest percentage of calories from fat, a lower (but still pretty high) percentage of protein and lowest of all for carbs.

My goal breakdown is 55% fat, 35% protein, 10% carbs.

But I'm not going to obsessively tweak, adjust or drive myself crazy by trying to hit those numbers too strictly.

Yes, I personally feel better tracking my food. That's one of my habits that helps that relationship with food. It's how I keep control.

Forever an ongoing work in progress!

So that meant cheese with my lunch again. It's been a while!

Plus sardines are already high in (healthy) fats.

Tiny scrap of greenery to throw in a few beneficial polyphenols.

And hard boiled egg. Eggs are fantastic!

It's interesting to see the difference exercise makes to my food diary.

That whole "calories in/calories out" principle is pretty much just theory. And a very feeble one at that. I only take notice of what I'm eating. Focusing on macro quantity AND quality. But yep, still interesting to look at the comparisons on the app on the rare occasion.

I knew I needed some yoga. My back isn't happy. The homeopath asked me lots of questions about that today. Everything seems pretty "high end" in terns of all my health concerns right now.

She is going to try yet another new remedy. This will ge the fourth attempt.

But hey, I guess that's partly what I'm paying her for. To find something that actually works!

So an average day in general. Not great, not terrible. That's good enough for me.

Gotta keep fighting, moving and smiling 👍

[mariacallous]

Every third child of elementary school age in Croatia is overweight, and some of the main challenges are the influence of food and beverage marketing on children and insufficient awareness among parents, according to research by Croatia’s Institute of Public Health, HZJZ, and UNICEF Office for Croatia.

Analysis indicates a constant slight increase in the overweight and obesity in Croatian children, and there is a connection between the development of improper eating habits in children and their age, so school-age children have worse eating habits than pre-school children.

“Currently, 36.1 per cent of children in Croatia between the ages of eight and nine are overweight. Since … 2015, there has been an increase of nine percentage points in this problem among girls in the Adriatic Mediterranean region,” said the head of the Health Promotion Service at the HZJZ, Sanja Music Milanovic, on Monday during the presentation of the “Analysis of the state of nutrition and nutrition of children from zero to nine years of age in Croatia”.

She said the reasons for this are problems with nutrition and physical activity, which were worse during COVID-19. “The indicators show that children have a more pronounced sedentary lifestyle than before COVID-19,” she explained.

However, Music Milanovic also mentioned some positive changes when it comes to children’s nutrition; compared to 2019, children eat breakfast more often, i.e. 81 per cent of children eat breakfast daily, which is an increase of 17 per cent, and children also eat more fruits and vegetables, about 15 per cent more than four years ago.

The consumption of sweetened beverages decreased by 10 per cent, which is a hidden source of calories and one of the main reasons why children in Croatia gain weight, but the problem of consuming sweet snacks four or more times a week increased by 9 per cent, which is a risk, warned Music Milanovic.

Among other things, the research showed that only a small number of parents correctly perceive excessive body weight and obesity, and they are not sufficiently aware of the possible consequences of improper nutrition.

There are also significant socioeconomic differences in children’s nutrition. Obesity is more common in children of lower socioeconomic status and in rural areas.

Music Milanovic pointed out that a healthy diet is actually a moderate diet, that is, the diet of our grandparents, and there is no need to look for something special. “A kilogram of sardines is still cheaper than a pizza. We also have water that is safe for health, and we advocate that children do not drink sugary drinks,” she said.

Acting Head of the UNICEF Office for Croatia Ana Dautovic warned of the influence of marketing, which encourages children to choose snacks, sweets and sweet drinks, pointing out that parents should influence the creation of healthy eating habits among children.

[queenbeewinner]

Hey, I have been very busy this past weeks, but here I am and with another topic that surely needs to be talked about: Muscle mass loss during extreme weigh loss methods.

I know most of us have let the protein macro slip a little but in order to have less cals, but in the long term it may be hurting you.

During the recent says I have been feeling a little bit weak, but not too much, just enough to make me conscious about my nutritional health state that is a byproduct of my own choices.

So, girls boys or anyone reading this. Eat the damn protein. You can (hypothetically) live without fats (hello amenorea) and carbs (possible ketoacidosis). But for beauty purposes, the loss of that precious muscle will cost you, so you'll need to eat even less to maintain the weight.

But. If you conserve the same muscle mass you had at your highest weight doing strength training and muscle development exercises (pilates, weight lifting, functional exercise, etc) you can actually continue loosing fat because muscle is a metabolically active tissue that requires calories for even being there.

Eat your protein!!

1. I love tunas, they're the lowest calorie dense for the most protein content.

2. Next in line is chicken breast, if you prepared well enough it'll be super juicy.

3. Beef jerky, my favourite salty treat.

4. Gelatin, you can prepare it with a lot of water for volume and it still tastes amazingly sweet.

5. Sardines, they have some fat but it's the healthy kind of fat, so don't worry ab this one.

More nutritious options, if you're feeling risky:

* HaloTop icecream. I love pistachios.

* Wild protein bar. I like the peanut butter one.