omega-3 omega-6 | essential fatsOmega-3 and omega-6: Essential fats are the answer to most athletes' prayers, helping your body to conserve carbohydrate while shedding fat

Nature or nurture? There is an age-old debate about whether performance is primarily ‘in your genes’ or develops in response to training. The common consensus is somewhere in between: that we inherit a set of genes which determine our potential, but it’s our training and nutrition that allow us to reach that potential. However, new evidence suggests this fatalistic approach to our genetic make-up is misplaced; fascinating research is emerging from the world of nutrition to suggest that essential fats in our diet can exert significant control over key metabolic genes in our cells, particularly those involved with fat storage, fat burning and glycogen synthesis. In plain English this means that, while you might not be born with the ideal genetic make-up for your chosen sport or event, correct fatty acid nutrition could help to ‘reprogramme’ your genetic code!

There are two principal essential fats: alpha-linolenic acid (sometimes called omega-3) and linoleic acid (omega-6). These two fats are essential because their chemical structure means that they can be used to make hormone-like substances called prostaglandins, which go on to regulate a host of other functions in the body. However, these fats cannot be synthesized by the body, which is why we rely on getting them ‘ready-made’ from the diet.

The complex structure of the fats also makes them very chemically reactive; put simply, they readily undergo chemical change and ‘fall apart’ when exposed to heat, light or air. This means that storing, cooking or processing foods rich in essential fatty acids (EFAs) inevitably leads to a loss in nutritional value. The problem is that we need more of these EFAs per day than any other single nutrient – measured in tablespoons, not milligrams! And the task of obtaining enough of them in unadulterated form in today’s world of tinned, dried, frozen, fast and processed food is a major challenge.

The best dietary sources of EFAs are nuts, seeds, fatty fish and unrefined whole grains. However, a glance at the table overleaf shows that, while the omega-6 fatty acid is quite abundant, omega-3 is more difficult to obtain. Unless your diet contains significant amounts of seeds and whole grains, it’s likely you’ll be falling short of your optimum omega-3 intake. And simply using more bottled oils, such as soy, rape and walnut oils, on salads and in cooking, may not be the answer either. Commercial oils are inevitably refined, processed and stored, which means that the essential fatty acid content will be partly degraded. Fatty fish, such as mackerel, herrings, sardines, trout and salmon, are rich in two different kinds of omega-3 fats – eicosapentanoic acid (EPA) and docosahexaenoic acid (DHA) – which can help to supplement the role of alpha linolenic acid in the body. Notice, though, that olive oil is devoid of omega-3 and very low in omega-6. Contrary to popular belief, olive oil is a very poor source of EFAs!

The role of EFAs in human nutrition has long been recognised; dietary omega-3 and omega-6 fats are needed for the synthesis of prostaglandins, which help regulate certain aspects of metabolism, such as blood viscosity, inflammatory processes, blood cholesterol and fat levels, and water balance. Additionally, it is now widely accepted that a low ratio of EFAs to saturated fatty acids is associated with an increased risk of coronary heart disease (CHD).

New findings on EFAs and obesity

However, more recent research on EFA nutrition has yielded some intriguing new findings. One of these is that increased intakes of these essential fats appear to reduce tissue levels of triglycerides (stored fats), which improves the sensitivity of insulin (the hormone that drives amino acids and glucose into muscle cells), so reducing the risk of obesity and CHD(1). Initially, these beneficial effects of EFAs were thought to be due to changes in the fatty acid composition of the cell membranes, leading to subsequent alterations in hormonal signalling. However, when researchers dug a little deeper it became apparent that something else was going on.

Dietary sources of EFAs

FoodOmega-3 (grams per100g)

Omega-6 (grams per 100g)

Flax 20.3 4.9

Hemp seeds 7.0 21.0

Pumpkin seeds

3.2 23.4

Salmon 3.2 0.7

Walnuts 3.0 30.6

Rape seed 2.1 9.0

Herring 2.0 0.4

Soybeans 1.2 8.6

Butter 1.2 1.8

Olive oil 0.6 7.9

Wheat germ 0.5 5.5

Sunflower seeds

0 30.7

Almond 0 9.2

Olives 0 1.6

They discovered that these fats, particularly those of the omega-3 family, play essential roles in the maintenance of energy balance and glucose metabolism. In particular, they observed a phenomenon known as ‘fuel partitioning’, whereby dietary EFAs were able to direct glucose (from digested carbohydrates) towards glycogen storage while at the same time directing other fatty acids in the body away from triglyceride synthesis (ie fat storage) and towards fatty acid oxidation! In addition, these studies suggested that omega-3 fatty acids have the unique ability to enhance

thermogenesis (the burning of excess fat to produce heat), thereby reducing the efficiency of body fat deposition(2-7). In simple terms, this fuel partitioning phenomenon appears to conserve carbohydrate while simultaneously shedding fat – exactly what most athletes would give their right arm for!

Further study of this fuel partitioning effect led to the discovery that the EFAs were somehow boosting the production of enzymes involved with fatty acid oxidation (such as carnitine palmitoyltransferase, which helps transport fatty acids into the mitochondria of the cells for burning) while at the same time down-regulating the production of enzymes involved in fat synthesis, such as fatty acid synthase (8-12).

At first it was assumed that this ‘up-regulation’ of fat burning/glycogen synthesising enzymes and ‘down-regulation’ of fat storage enzymes occurred through hormonal signalling; in other words that the EFAs were somehow altering the cell membranes, causing a change in chemistry and leading to altered enzyme production by the genes responsible. However, these changes in gene transcription occur too quickly to be explained in this way; there seemed to be a much more direct effect. And eventually researchers discovered, to their amazement, that these EFAs were able to control gene expression directly via a steroid-like substance called PPARα (13,14).

PPARα is known as a ‘lipid-activated transcription factor’. This means it switches on key genes by binding to DNA, but only when it has been activated itself by binding to lipids such as EFAs. And it turns out that the genes it switches on are precisely those which code for enzymes involved in fat burning! Not only was this a remarkable discovery in itself, it was also the first time science had clearly demonstrated that nutritional components of the diet can exert direct control over the function of genes.

Although PPARα was believed to act as a ‘master switch’, helping to switch on genes involved in fatty acid oxidation and switch off those involved in fat storage, more recent research(15,16) has demonstrated that the down-regulation of fat storage enzymes occurs because EFAs impair the release of another group of steroid-like substances

called ‘sterol response element binding proteins’, or SREBPs for short!(15,16). One of these (SREBP-1) helps to switch on the gene that codes for a fat synthesis enzyme called fatty acid synthase. However, a different type (SREBP-2) is a regulator of genes coding for proteins involved in cholesterol synthesis, which probably explains why healthy intakes of the EFAs reduce cholesterol (17, 18).

The thermogenesis effect of omega-3 fats mentioned earlier is now believed to occur as a result of their ability to activate a gene that codes for a protein called ‘uncoupling protein-3’ (13); this protein allows the energy derived from the oxidation of fatty acids to be dissipated as heat, rather than coupled to the metabolic processes in order to do work.

EFAs and athletic performance

The role of EFAs in modifying gene expression and stimulating the phenomenon of fuel partitioning now appears to be scientifically beyond doubt. But how does this translate into athletic performance? Can athletes expect to benefit from metabolic changes brought about by higher intakes of EFAs? Anecdotal reports of increased human performance on high EFA diets abound, but this is a relatively new area of research and hard scientific evidence is thin on the ground.

In 2001 Dr Udo Erasmus (considered by many to be a crusader for the health benefits of EFAs) carried out a study with 61 Danish athletes. After eight weeks of supplementation with a 2:1 blend of omega-3/omega-6 oil, the athletes (selected from a wide variety of sports) showed a significant increase in HDL (healthy) cholesterol levels, a more favourable ratio of HDL to LDL (unhealthy) cholesterol and lower levels of fasting triglycerides. A large percentage of the group also reported subjective improvements in endurance and recovery. However, subjective measurements are notoriously prone to the placebo effect, which means that the results should be interpreted with caution.

Meanwhile, a well-controlled study carried out on football players in 1997 showed no increase in VO2max or anaerobic threshold when diets were supplemented with 2.5 grams per day of omega-3 from fish oils (19). However, the dose of omega-3 used was very small, and the fuel partitioning effects of EFAs described above could only be expected to improve endurance and reduce body fat – parameters which were not assessed in this study.

Turn to animal and ‘in vitro’ studies, though, and things begin to look much more promising. In a study carried out last year, scientists studied the effects of omega-3 fat supplementation on swimming performance in rats (20). By comparison with a control group of unsupplemented rats, there was a 300% rise in the ‘swimming muscle’ levels of FABP, a protein that binds fatty acids and transports them to the mitochondria for oxidation, but no increase in muscle triglycerides. The researchers concluded that this effect was probably due to an up-regulation of the fatty acid metabolism genes via the PPARα mechanism discussed earlier.

In a study on rat muscle fibres, high omega-3 and omega-6 diets produced 16-21% more muscle tension and up to 32% greater endurance during high frequency stimulation(21). Moreover, when these rats resumed their standard diets for a period of six weeks, their muscle function returned to the level of un-supplemented rats.

Rat studies on EFAs and body composition also look promising. In a Japanese study, very young rats were fed for four months on a diet containing one of the following (22):

12% perilla oil (very rich in omega-3); safflower oil (very rich in omega-6); olive oil (rich in mono-unsaturates); beef fat (rich in saturated fats).

The amount of food consumed and the weight gained was the same in all four groups, but the amount of fat stored, the number of fat cells and fat cell volume were all

significantly lower in the omega-3 and -6 groups. Furthermore, the genes involved in fat cell differentiation were significantly down-regulated in the omega-3 group by comparison with the olive oil and beef fat groups! Intriguingly, some human research points to a synergistic effect between endurance training and EFA metabolism. Earlier this year, scientists studying the phenomenon of ‘uncoupling’ in human muscle mitochondria found (as expected) that the genes coding for uncoupling proteins (the ones that stimulate thermogenesis via uncoupled respiration) were activated by omega-3 fats. What surprised them, however, was that after endurance training the stimulating effect of omega-3 fats was even stronger. In other words, omega-3 oils seem to stimulate thermogenesis most effectively in muscles that are endurance-trained!

So where does all this leave athletes? Although there’s a dearth of well-controlled double-blind studies on the interaction of EFA and genes in humans, there’s no doubting the weight of evidence accumulating from animal and in-vitro studies. Numerous studies have demonstrated that western diets containing significant amounts of processed foods and saturated or chemically-altered fats are very low in EFAs, particularly omega-3 fats, creating an unbalanced ratio of dietary omega-6:omega-3 (23). Typically, this ratio in modern diets is between 10:1 and 25:1, although the World Health Organisation recommends a ratio of between 5 and 10:1. Some nutritional researchers recommend an even higher proportion of omega-3, with as much as a third of total EFA intake from omega-3.

UK dietary advice is conservative

Current UK dietary recommendations are for around 6% of calorie intake to come from polyunsaturated (essential) fats, with around 0.2g per day of omega-3 fats(24). However, this figure seems extremely conservative; assuming a total calorie intake of around 2,000 per day, it would equate to 13g of omega-6, giving an omega-6:omega-3 ratio of over 60:1!

The simple fact is that there is very little consensus among nutritionists about how much omega-3 and omega-6 oils are needed in total for optimum health and about the ideal ratio between the two. Pioneers in the field of fatty acid nutrition, such as Dr Erasmus, recommend around 9g per day of omega-6 and 6g per day of omega-3 oils for general health (1.5:1 omega-6:omega-3). This sits well with recommendations from the US National Cholesterol Education Program Diet and American Heart Association that no more than 30% of total calorie intake should come from fat, of which polyunsaturates (omega-3 and 6) should constitute 10% – ie around 20g per day in total.

On the available evidence, this would seem a very good place to start. For the fuel-partitioning effects mentioned earlier, higher intakes of EFA might be required; the animal studies demonstrating this effect supplied EFAs at between 10 and 20% of total calorie intake (22-44g per day in a 2,000 calorie/day diet). The studies on Danish athletes carried out by Dr Erasmus supplemented around 20g of omega-3 and 10g of omega-6 per day.

It’s all too easy to fall short of even the minimum intakes of EFAs required to maintain optimum health, let alone to produce any of the potential benefits discussed here. And this is not just down to the popularity of processed and refined foods. In their efforts to follow a healthy ‘low-fat’ lifestyle, many people, including athletes, have thrown out the ‘EFA baby’ with the bathwater! Below are some dietary tips which can help to boost your EFA intake.

Use fresh seeds sprinkled on salads, especially hemp, pumpkin and sunflower; Use nuts in salads or mixed with raisins as snacks, especially walnuts, pecans

and hazelnuts; Switch to wholemeal bread – the wheatgerm in whole wheat is a good source of

EFAs;

Eat whole grain breakfast cereals, such as Shredded Wheat, Weetabix and oat flakes, rather than refined cereal, such as cornflakes;

Use brown rice and wholemeal pasta instead of white varieties; Use a cold-pressed seed oil in salad dressings, but make sure that it is fresh and

has been packaged in an oxygen-free container that is also opaque to light; Eat fatty fish at least once a week. If you can get fresh mackerel, herring or

unfarmed salmon and trout, so much the better; Don’t rely too heavily on low fat/diet foods and shakes for your calories – these

are nearly all devoid of EFAs; Choose free range chicken and wild meats where possible – these generally

contain higher amounts of EFAs than their intensively-reared counterparts; Choose organic free-range eggs if you can get them. Free foraging hens fed on

natural foods lay eggs containing up to 30% of the fat as EFAs.

If you choose to supplement EFAs additionally, the best way to do this is with a bottle of proprietary seed oil blend. These tend to contain around two thirds omega-3 to one third omega-6. This is the reverse of the recommended dietary ratio, the idea being that you need extra omega-3 because it’s harder to obtain from normal dietary sources than omega-6. Flax seed oil is also an excellent source of omega-3 but contains very little omega-6. Whatever you choose, it should be fresh and packaged in an oxygen-free container that is also opaque to light. Ideally, the oil should have been kept refrigerated since production and should be stored in your fridge and used within four weeks of opening. Remember that EFAs (especially omega-3) are chemically very fragile and spoil rapidly if not stored correctly. For this reason you would be wise to avoid seed oil or fish oil capsules, which will almost certainly have been processed and stored at room temperatures for long periods of time!

Andrew Hamilton

References

1. Metabolism 1998;47:106-112

2. Br J Nutr 2000;83:S59-S663. Annu Rev Nutr 1999;19:63-904. J Biol Chem 2000;275:30749-307525. J Nutr 1998;128:923-9266. Am J Clin Nutr 1999;70:566-5717. Biochimie 1998;79:95-998. Int J Obes 1997;21:637-6439. J Nutr 1997;127:2142-215010. Am J Clin Nutr 1999;69:890-89711. Am J Clin Nutr 1999;70:817-82512. J Nutr 1990;120:544-55213. J Biol Chem 1998;278:5678-568414. J Biol Chem 1999;274:23577-2358315. J Biol Chem 1999;274:471-47716. J Biol Chem 1999;274:37335-3733917. J Biol Chem 2000;275:32379-3228218. Natl Acad Sci USA 1999;96:1041-104819. Scand J Med Sci Sports, 7(1): 25-31, 199720. Eur J Appl Physiol, 87(3): 193-201, 200221. J Appl Physiol, 80(2): 464-71, 199722. J Nutr, 127(9): 1752-7, 199723. Am J Clin Nutr: 1991, 54:438-46324. Food Standards Agency ‘Manual of Nutrition’ 10th edition

omega-3 fatty acids

What can high-omega-3 foods do for you?

Reduce inflammation throughout your body Keep your blood from clotting excessively Maintain the fluidity of your cell membranes lower the amount of lipids (fats such as cholesterol and triglycerides)

circulating in the bloodstream decrease platelet aggregation, preventing excessive blood clotting inhibit thickening of the arteries by decreasing endothelial cells'

production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)

increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate

reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis

reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)

help prevent cancer cell growth

What conditions or symptoms indicate a need for more high-omega-3 foods?

Depression Cardiovascular Disease Type 2 Diabetes Fatigue Dry, itchy skin Brittle hair and nails Inability to concentrate Joint pain

Sardines, salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids.

Research indicates that omega-3s may be better absorbed from food than supplements. Norwegian researchers compared 71 volunteers' absorption of omega-3s (EPA and DHA) from salmon, smoked salmon, cod (14 ounces of fish per week) or cod liver oil (3 teaspoons per day). Cooked salmon provided 1.2 grams of omega-3s daily, while cod liver oil provided more than twice as much: 3 grams of omega-3s per day.

Despite the fact that the salmon group got less than half the amount of omega-3s as the cod liver oil group, blood levels of omega-3s increased quite a bit more in those eating salmon than those taking cod liver oil. After 8 weeks, EPA levels had risen 129% and DHA rose 45% in those eating cooked salmon compared to 106% and 25%, respectively, in those taking cod liver oil.

In the group eating smoked salmon, blood levels of omega-3s rose about one-third less than in the salmon group. In those eating cod, the rise in omega-3s was very small.

Concurrent with the rise in omega-3s in those eating salmon, a drop was seen in blood levels of a number of pro-inflammatory chemicals (TNFalpha, IL-8, leukotriene B4, and thromboxane B2). Researchers think omega-3s may be better absorbed from fish because fish contains these fats in the form of triglycerides, while the omega-3s in almost all refined fish oils are in the ethyl ester form. Once absorbed, omega-3s are converted by the body from their triglyceride to ester forms as needed. Lipids. 2006 Dec;41(12):1109-14.

World's Healthiest Foods rich inomega-3 fats

FoodCals%Daily Value

Flax Seeds75132.9%

Walnuts16494.5%

Salmon24561.2%

Sardines18955.8%

Soybeans29842.9%

Halibut15925.8%

Scallops12717%

Shrimp11215.4%

Tofu8615%

Tuna15813.7%

For serving size for specific foods, see Nutrient Rating Chart below at the bottom of this page.

Description Function Deficiency Symptoms Toxicity Symptoms Cooking, storage and processing Factors that affect function

Nutrient interaction Health conditions Food Sources Public Health Recommendations References

DescriptionWhat are omega-3 fatty acids?

You've probably been hearing about omega-3 fatty acids in recent years. The reason? A growing body of scientific research indicates that these healthy fats help prevent a wide range of medical problems, including cardiovascular disease, depression, asthma, and rheumatoid arthritis.

Unlike the saturated fats found in butter and lard, omega-3 fatty acids are polyunsaturated. In chemistry class, the terms "saturated" and "polyunsaturated" refer to the number of hydrogen atoms that are attached to the carbon chain of the fatty acid. In the kitchen, these terms take on a far more practical meaning.

Polyunsaturated fats, unlike saturated fats, are liquid at room temperature and remain liquid when refrigerated or frozen. Monounsaturated fats, found in olive oil, are liquid at room temperature, but harden when refrigerated. When eaten in appropriate amounts, each type of fat can contribute to health. However, the importance of omega-3 fatty acids in health promotion and disease prevention cannot be overstated.

The three most nutritionally important omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Alpha-linolenic acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally viewed as essential is an omega 6 fat called linoleic acid. These fatty acids have traditionally been classified as "essential" because the body is unable to manufacture them on its own and because they play a fundamental role in several physiological functions. As a result, we must be sure our diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid.

Dietary sources of alpha-linolenic acid include flaxseeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables. Linoleic acid is found in high

concentrations in corn oil, safflower oil, sunflower oil, and canola oil. Most people consume a much higher amount of linoleic acid than alpha-linolenic acid, which has important health consequences. For more information on the proper ratio of these fatty acids in the diet, see our FAQ entitled, A New Way of Looking at Proteins, Fats, and Carbohydrates

The body converts alpha-linolenic acid into two important omega-3 fats, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring. In addition, certain types of algae contain DHA. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development.

How it FunctionsWhat are the functions of omega-3 fatty acids?

Every cell in our body is surrounded by a cell membrane composed mainly of fatty acids. The cell membrane allows the proper amounts of necessary nutrients to enter the cell, and ensures that waste products are quickly removed from the cell.

Promoting Healthy Cell Membranes

To perform these functions optimally, however, the cell membrane must maintain its integrity and fluidity. Cells without a healthy membrane lose their ability to hold water and vital nutrients. They also lose their ability to communicate with other cells. Researchers believe that loss of cell to cell communication is one of the physiological events that leads to growth of cancerous tumors.

Because cell membranes are made up of fat, the integrity and fluidity of our cell membranes is determined in large part by the type of fat we eat. Remember that saturated fats are solid at room temperature, while omega-3 fats are liquid at room

temperature. Researchers believe that diets containing large amounts of saturated or hydrogenated fats produce cell membranes that are hard and lack fluidity. On the other hand, diets rich in omega-3 fats produce cell membranes with a high degree of fluidity.

In addition, recent in vitro (test tube) evidence suggests when omega-3 fatty acids are incorporated into cell membranes they may help to protect against cancer, notably of the breast. They are suggested to promote breast cancer cell apoptosis via several mechanisms including: inhibiting a pro-inflammatory enzyme called cyclooxygenase 2 (COX 2), which promotes breast cancer; activating a type of receptor in cell membranes called peroxisome proliferator-activated receptor (PPAR), which can shut down proliferative activity in a variety of cells including breast cells; and, increasing the expression of BRCA1 and BRCA2, tumor suppressor genes that, when functioning normally, help repair damage to DNA, thus helping to prevent cancer development.

Animal and test tube studies published in the November 2005 issue of the International

Journal of Cancer suggest yet another way in which the omega-3 fatty acids found in cold water fish—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)—help protect against breast cancer development.

All dietary fatty acids are incorporated into cell membranes, and the type of fatty acids dictates how a cell responds and grows. Researchers found that omega-3 fatty acids affect cell growth by activating an enzyme called sphingomyelinase, which then generates the release of ceramide, a compound that induces the expression of the human tumor suppressor gene p21, which ultimately causes cancer cell death.

In the animal experiments, mice were fed diets rich in either omega-3 (fish oil) or omega-6 (corn oil) fatty acids after which breast cancer cells were implanted. Three weeks later, tumor volume and weight was significantly lower in mice on the omega-3 rich diet. In the lab culture experiments, when cells were treated with DHA or EPA, sphingomyelinase activity increased by 30-40%, and breast cancer cell growth dropped 20-25%.

Prostaglandin Production

Omega-3 fats also play an important role in the production of powerful hormone-like substances called prostaglandins. Prostaglandins help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract, and the production of other hormones.

In essence, all prostaglandins perform essential physiological functions. However, depending on the type of fat in the diet, certain types of prostaglandins may be produced in large quantities, while others may not be produced at all. This can set up an imbalance throughout the body that can lead to disease.

For example, EPA and DHA serve as direct precursors for series 3 prostaglandins, which have been called "good" or "beneficial" because they reduce platelet aggregation, reduce inflammation and improve blood flow. The role of EPA and DHA in the prevention of cardiovascular disease can be explained in large part by the ability of these fats to increase the production of favorable prostaglandins.

The omega 6 fats serve as precursors for series 1 and series 2 prostaglandins. Like the series 3 prostaglandins produced from omega-3 fats, series 1 prostaglandins are believed to be beneficial. On the other hand, series 2 prostaglandins are usually considered to be "bad" or "unhealthy," since these prostaglandins promote an inflammatory response and increase platelet aggregation. As a result, it is important to ensure proper balance of omega-3 and omega-6 fats in the diet.

EPA Directly Anti-Inflammatory

A recently identified lipid (fat) product our bodies make from EPA, called resolvins, helps explain how this omega-3 fat provides anti-inflammatory effects on our joints and improves blood flow.

Resolvins, which have been shown to reduce inflammation in animal studies, are made from EPA by our cellular enzymes, and work by inhibiting the production and regulating the migration of inflammatory cells and chemicals to sites of inflammation. Unlike anti-inflammatory drugs, such as aspirin, ibuprofen and the COX-2 inhibitors, the resolvins our bodies produce from EPA do not have negative side effects on our gastrointestinal or cardiovascular systems.

Deficiency SymptomsWhat are deficiency symptoms for omega-3 fatty acids?

Recent statistics indicate that nearly 99% of people in the United States do not eat enough omega 3 fatty acids. However, the symptoms of omega-3 fatty acid deficiency are very vague, and can often be attributed to some other health conditions or nutrient deficiencies.

Consequently, few people (or their physicians, for that matter) realize that they are not consuming enough omega-3 fatty acids. The symptoms of omega-3 fatty acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain.

Toxicity SymptomsWhat are toxicity symptoms for omega 3 fatty acids?

In its 2002 guidelines for omega-3 fatty acid intake, the Institute of Medicine at the National Academy of Sciences declined to establish a Tolerable Upper Intake Level (UL) for omega-3s. However, research was cited showing increased risk of bleeding and hemorrhagic stroke in a few studies following supplementation with omega-3s. Individuals who have disorders involving bleeding, who bruise very easily, or who are taking blood thinners should consult with a medical practitioner before taking supplemental omega-3 fatty acids.

Impact of Cooking, Storage and ProcessingHow do cooking, storage, or processing affect omega-3 fatty acids?

Polyunsaturated oils, including the omega-3 fats, are extremely susceptible to damage from heat, light, and oxygen. When exposed to these elements for too long, the fatty acids in the oil become oxidized, a scientific term that simply means that the oil becomes rancid.

Rancidity not only alters the flavor and smell of the oil, but it also diminishes the nutritional value. More importantly, the oxidation of fatty acids produces free radicals, which are believed to play a role in the development of cancer and other degenerative diseases.

Under most circumstances, the problem of rancidity only arises when the oils are removed from their natural food package. For example, the hard shell of the flaxseed protects the oil inside the seed from heat, light, and oxygen. Flaxseeds also contain antioxidant compounds, such as vitamin E, that provide additional protection against oxidation. But, when the seed is pressed to isolate the oil, the oil becomes vulnerable to the elements.

As a result, oils rich in polyunsaturated fatty acids should be stored in dark glass, tightly closed containers in the refrigerator or freezer. In addition, these oils should never be heated on the stove. So, instead of sautéing your vegetables in flaxseed or walnut oil, make a salad dressing using these oils.

Although less a problem with whole foods than processed oils, some foods containing omega-3 fatty acids appear to lose some of their health benefits (like heart protection) when the foods are fried. Fried fish is a good example in this area, since fried fish containing omega-3s have been shown to provide less heart protection than baked or broiled fish containing the same amount of omega-3s.

Factors that Affect FunctionWhat factors might contribute to a deficiency of omega-3 fatty acids?

The conversion of alpha-linolenic acid to EPA and DHA involves a series of chemical reactions. One of the first reactions in this series is catalyzed by the enzyme delta-6 desaturase. Further down the line is a reaction that is catalyzed by the enzyme delta-5 desaturase. Unfortunately, it is now well-known that these enzymes do not function optimally in many people, and, consequently, only a small amount of the alpha-linolenic acid consumed in the diet is converted to EPA, DHA, and ultimately to the anti-inflammatory prostaglandins.

To increase the activity of your desaturase enzymes, be sure that your diet includes a sufficient amount of vitamin B6, vitamin B3, vitamin C, magnesium and zinc. In addition, limit your intake of saturated fat and partially hydrogenated fat, as these fats are known to decrease the activity of delta-6 desaturase. Also, to be on the safe side, consider including a direct source of EPA and DHA if your diet, such as wild-caught salmon, halibut, or tuna.

Nutrient InteractionsHow do other nutrients interact with omega-3 fatty acids?

Vitamin E, the primary fat-soluble antioxidant, protects omega-3 fats from oxidation. Oxidation is a chemical process that produces free radicals.

Health ConditionsWhat health conditions require special emphasis on omega-3 fatty acids?

Omega-3 fatty acids may play a role in the prevention and/or treatment of the following health conditions:

Alzheimer's disease Asthma Attention deficit hyperactivity disorder (ADHD) Bipolar disorder Cancer Cardiovascular disease Depression Diabetes Eczema High blood pressure Huntington's disease Lupus Migraine headaches Multiple sclerosis Obesity Osteoarthritis Osteoporosis Psoriasis Rheumatoid arthritis

Food SourcesWhat foods provide omega-3 fatty acids?

Sardines, salmon, flax seeds and walnuts are excellent sources of omega-3 fatty acids. Very good sources of these healthy fats include cloves. Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and winter squash.

Studies have proven that a relatively small number of omega-3 food sources can have a measurable impact on your blood levels of omega-3s, including those two key omega-3 fatty acids, EPA (eicosaenoic acid) and DHA (docosahexaenoic acid). For example, two weekly servings of a non-fried, omega-3 containing fish (like wild-caught Pacific salmon) is enough to boost your blood levels of omega-3s.

Introduction to Nutrient Rating System ChartIn order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of omega-3 fats. Next to

each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of omega-3 fats contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

World's Healthiest Foods ranked as quality sources ofomega-3 fats

FoodServing

Size CalsAmount

(g)DV(%)

NutrientDensity

World'sHealthiest

Foods Rating

Flax Seeds 2 tbs 74.8 3.19 132.9 32.0 excellent

Walnuts 0.25 cup 163.5 2.27 94.6 10.4 excellent

Cloves 2 tsp 13.6 0.18 7.5 9.9 very good

Sardines 3.20 oz-wt 188.7 1.34 55.8 5.3 very good

Romaine Lettuce 2 cups 16.0 0.11 4.6 5.2 good

Salmon 4 oz-wt 244.9 1.47 61.2 4.5 very good

Mustard Seeds 2 tsp 20.3 0.11 4.6 4.1 good

Tofu 4 oz-wt 86.2 0.36 15.0 3.1 good

Spinach 1 cup cooked 41.4 0.17 7.1 3.1 good

Halibut 4 oz-wt 158.8 0.62 25.8 2.9 good

Collard Greens 1 cup cooked 49.4 0.18 7.5 2.7 good

Kale 1 cup cooked 36.4 0.13 5.4 2.7 good

Soybeans 1 cup cooked 297.6 1.03 42.9 2.6 good

Summer Squash 1 cup raw 18.1 0.06 2.5 2.5 good

Shrimp 4 oz-wt 112.3 0.37 15.4 2.5 good

Scallops 4 oz-wt 127.0 0.41 17.1 2.4 good

Turnip Greens 1 cup cooked 28.8 0.09 3.8 2.3 good

Cod 4 oz-wt 119.1 0.32 13.3 2.0 good

Winter Squash 1 cup baked 75.8 0.19 7.9 1.9 good

Brussels Sprouts 1 cup raw 37.8 0.09 3.8 1.8 good

Raspberries 1 cup 64.0 0.15 6.2 1.8 good

Miso 1 tbs 34.2 0.08 3.3 1.8 good

Green Beans 1 cup raw 31.0 0.07 2.9 1.7 good

Tuna 4 oz-wt 157.6 0.33 13.8 1.6 good

Strawberries 1 cup 46.1 0.09 3.8 1.5 good

World's HealthiestFoods Rating Rule

excellent DV>=75% ORDensity>=7.6 AND DV>=10%

very good DV>=50% ORDensity>=3.4 AND DV>=5%

good DV>=25% ORDensity>=1.5 AND DV>=2.5%

Public Health RecommendationsWhat are current public health recommendations for omega-3 fatty acids?

In 2002, the Institute of Medicine at the National Academy of Sciences issued Adequate Intake (AI) levels for linolenic acid, the initial building block for all omega-3 fatty acids found in the body. For male teenagers and adult men, 1.6 grams per day were recommended, For female teenagers and adult women, the recommended amount was 1.1 grams per day. These guidelines do not seem as well-matched to the existing health research on omega-3 fatty acids as guidelines issued by the Workshop on the Essentiality of and Recommended Dietary Intakes (RDI) for Omega-6 and Omega-3

Fatty Acids in 1999 sponsored by the National Institutes of Health (NIH). This panel of experts recommended that people consume at least 2% of their total daily calories as omega-3 fats. To meet this recommendation, a person consuming 2000 calories per day should eat sufficient omega-3-rich foods to provide at least 4 grams of omega-3 fatty acids.

This goal can be easily met by adding just two foods to your diet: flaxseeds and wild-caught salmon. Two tablespoons of flaxseeds contain 3.5 grams of omega-3 fats, while a 4 ounce piece of salmon contains 1.5 grams of omega 3 fats. There's research evidence showing that two servings of non-fried fish per week—especially salmon, tuna, and halibut—can be enough to significantly increase the level of omega-3 fatty acids in your blood (including the level of both EPA and DHA).

Vegans and vegetarians relying on ALA as their only source of omega-3 fatty acids should increase their consumption of ALA-rich foods accordingly to ensure sufficient production its important derivatives, EPA and DHA.

References Arita M, Bianchini F, Aliberti J, Sher A, Chiang N, Hong S, Yang R, Petasis

NA, Serhan CN. Stereochemical assignment, antiinflammatory properties, and receptor for the omega-3 lipid mediator resolvin E1. J Exp Med. 2005 Mar 7;201(5):713-22. 2005. PMID:15753205.

Bernard-Gallon DJ, Vissac-Sabatier C, Antoine-Vincent D et al. Differential effects of n-3 and n-6 polyunsaturated fatty acids on BRCA1 and BRCA2 gene expression in breast cell lines. Br J Nutr 2002 Apr;87(4):281-9. 2002.

Chung H, Nettleton JA, Lemaitre RN et al. Frequency and Type of Seafood Consumed Influence Plasma (n-3) Fatty Acid Concentrations. The Journal of Nutrition. Bethesda: Dec 2008. Vol. 138, Iss. 12; p. 2422-2427. 2008.

Elvevoll EO, Barstad H, Breimo ES, Brox J, Eilertsen KE, Lund T, Olsen JO, Osterud B. Enhanced incorporation of n-3 fatty acids from fish compared with fish oils. Lipids. 2006 Dec;41(12):1109-14. 2006. PMID:17269556.

Erkkila A, Lichtenstein A, Mozaffarian D, Herrington D. Fish intake is associated with a reduced progression of coronary artery atherosclerosis in postmenopausal women with coronary artery disease. Am J Clin Nutr , Sept. 2004; (80(3):626-32. 2004. PMID:15321802.

Fickova M, Hubert P, Cremel G, Leray C. Dietary (n-3) and (n-6) polyunsaturated fatty acids rapidly modify fatty acid composition and insulin effects in rat adipocytes. J Nutr 1998 Mar;128(3):512-9. 1998. PMID:8980.

Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995. 1995.

Heller A, Koch T. [Immunonutrition with omega-3-fatty acids. Are new anti-inflammatory strategies in sight?]. Zentralbl Chir 2000;125(2):123-36. 2000. PMID:15830.

Lawson LD, Hughes BG. Absorption of eicosapentaenoic acid and docosahexaenoic acid from fish oil triacylglycerols or fish oil ethyl esters co-ingested with a high-fat meal. Biochem Biophys Res Commun. 1988 Oct 31;156(2):960-3. 1988. PMID:2847723.

Lininger SW, et al. A-Z guide to drug-herb-vitamin interactions. Prima Health, Rocklin, CA, 2000. 2000.

Mahan K, Escott-Stump S. Krause's Food, Nutrition, and Diet Therapy. WB Saunders Company; Philadelphia, 1996. 1996.

Maillard V, Bougnoux P, Ferrari P et al. N-3 and N-6 fatty acids in breast adipose tissue and relative risk of breast cancer in a case-control study in Tours, France. Int J Cancer 2002 Mar 1;98(1):78-83. 2002.

Matute P. Consumption of fish to allay obesity. Paper presented at the 6th Congress of the International Society for the Study of Fatty Acids and Lipids, Brighton, Great Britain, December 12, 2004. 2004.

Meng L, Wilkens L, and Kolonel L. How fish is cooked affects heart-health benefits of omega-3 fatty acids. American Heart Association�s Scientific Sessions 2009. Abstract 1404/Poster 2071. Orlando, FL. 2009.

Osmundsen H, Clouet P. Metabolic effects of omega-3 fatty acids. Biofactors 2000;13(1-4):5-8. 2000. PMID:15800.

Popp-Snijders C, Schouten JA, Heine RJ, et al. Dietary supplementation of omega-3 polyunsaturated fatty acids improves insulin sensitivity in non-insulin-dependent diabetes. Diabetes Res 1987 Mar;4(3):141-7. 1987. PMID:8990.

Serhan CN, Hong S, Gronert K, Colgan SP, Devchand PR, Mirick G, Moussignac RL. Resolvins: a family of boactive products of omega-3 fatty acid transformation circuits initiated by aspirin treatment that counter proinflammation signals. J Exp Med. 2002 Oct 21;196(8):1025-37. 2002. PMID:12391014.

Severus WE, Littman AB, Stoll AL. Omega-3 fatty acids, homocysteine, and the increased risk of cardiovascular mortality in major depressive disorder. Harv Rev Psychiatry 2001 Nov-2001 Dec 31;9(6):280-93. 2001. PMID:15780.

Stoll BA. n-3 fatty acids and lipid peroxidation in breast cancer inhibition. Br J Nutr 2002 March;87(3):193-8. 2002.

Stoll BA. Essential fatty acids, insulin resistance, and breast cancer risk. Nutr Cancer. 1998;31(1):72-77. 1998.

Vaddadi KS, Soosai E, Chiu E et al. A randomised, placebo-controlled, double blind study of treatment of Huntington's disease with unsaturated fatty acids. Neuroreport 2002;13:29-33. 2002.

Watkins BA, Li Y, Lippman HE, Seifert MF. Omega-3 polyunsaturated fatty acids and skeletal health. Exp Biol Med (Maywood) 2001 Jun;226(6):485-97. 2001. PMID:15790.

Watkins BA, Li Y, Seifert MF. Nutraceutical fatty acids as biochemical and molecular modulators of skeletal biology. Am J Clin Nutr 2001;20(5):410S-420S. 2001.

Wu M, Harvey KA, Ruzmetov N, Welch ZR, Sech L, Jackson K, Stillwell W, Zaloga GP, Siddiqui RA. Omega-3 polyunsaturated fatty acids attenuate breast cancer growth through activation of a neutral sphingomyelinase-mediated pathway. Int J Cancer. 2005 Nov 10;117(3):340-8. 2005. PMID:15900589.

http://www.diabetesincontrol.com/articles/diabetes-news/11547-almonds-can-improve-diabetes-

control

http://www.livestrong.com/article/388875-what-are-the-benefits-of-walnuts-in-the-diet-for-

diabetes/

Flax seeds are larger than sesame seeds with a hard shell that is smooth and shiny. It has colors

that range from amber to reddish brown. Ground seeds feature a soft crunch and are easily

absorbed. Flaxseed oil is nut-flavored oil that has a high nutritional profile. The flax plant has

provided food as well as fiber for clothing as far back as recorded history. Flaxseed oil also

contains an omega-3 fatty acid that is being investigated for its ability to reduce risk of many

conditions including hypertension, stroke, some cancers and immune and inflammatory disorders

and certain skin ailments. Flaxseed oil is highly unsaturated and good for the heart. They also

have lignin, which are a type of fiber. Lignins are also a type of chemical similar to the human

hormone estrogen. Bacteria in the digestive tract convert lignins into estrogen like substances

that are thought to have anti-tumor properties and may reduce the activity of free radicals.

Recent studies have shown that men with prostate cancer who eat about three tablespoons of

ground flaxseeds a day were able to slow the progress of their cancer between the time of

diagnosis and time of surgery. Similar studies show that women with breast cancer who ate a

flaxseed muffin daily had slower tumor growth rates. We need to wait for further studies before

we can say flax can prevent or cure cancer. There is a fine line between just enough and too

much which can cause cancer cells to multiply faster. Studies have found that postmenopausal

women who eat about an ounce of ground flaxseed every day will affect the way estrogen is

handled. It helps offer protection against breast cancer but doesn't interfere with estrogen's role

in normal bone maintenance. Research has shown in preliminary results that flaxseeds can

reduce total cholesterol by an average of six percent for women who are not on hormone

replacement therapy.

For women trying to get pregnant, the lignin's found in flaxseed can promote natural ovulation

and extend the progesterone dominant second half of the cycle. Consistent ovulation improves

their chances of conception.

For women who are experiencing pre-menopausal symptoms such as headaches, sleep

difficulties, breast cysts, fluid retention, anxiety, lowered sex drive and heavy bleeding can use

flaxseed to help restore normal hormonal balance.

Flax is said to be heart healthy. Flax is an essential fatty acid important for cell membranes,

regulation of blood pressure and other functions. This omega-3 acid may reduce blood clotting

reducing the chance of a fatal heart attack and lowering total blood cholesterol. It also is known

to lower LDL or "bad" cholesterol. Flax is also found in soybean oil, walnuts and canola oil.

Flaxseed is rich in fiber and heart-healthy it is also reduce the exposure of colon cells to cancer-

causing chemicals. It can relieve the constipation or diarrhea of irritable bowel syndrome and

helps to stabilize blood sugar in patients with diabetes. Magnesium also is found in flaxseeds and

help to reduce the severity of asthma by keeping airways open and relaxed. It prevents the blood

vessel spasms that lead to migraine attacks and generally promotes relaxation and helps to

restore normal sleep patterns.

Flaxseeds are pleasant tasting and can taste good sprinkled on salads, cooked vegetables or

cereals. Although the oil is very tasty too, it's also very expensive. Here are some hints on how to

use flaxseeds.

Whole seeds merely pass through the system so grind the seeds or chew them very slowly. It's

best to grind the seeds just before using them to preserved flavor and nutrition. Although there

are two different colors of seeds, brown and yellow, there is no nutritional difference between

them.

Combine flaxseed flour with wheat flour for all types of breads and even pancakes. Bread bakers

are using flaxseed to promote their bread as lower carbohydrates.

Ready-made breads, muffins, breakfast bars and cereals can be found in many grocery stores.

The oil is prone to spoil quickly; it comes in dark colored bottles to extend its shelf life. It does

need to be refrigerated and pay close attention to the expiration date. The more expensive "cold-

pressed" oil is no better than any other kind.

Flaxseed oil can't be used for frying.

Pregnant or breast feeding women should avoid eating a lot of flax.

Some might have an allergic reaction to flaxseeds.

Don't use the supplements; eat the foods that contain flaxseed instead.

Almond prices rose up to Rs 200 per 40 kg on local dry fruits market today on pick-up in demand from retailers.

Marketmen said pick up in retailers demand amid firming trend in producing regions mainly pushed up almond prices.

In the national capital, almond (California) and (gurbandi) rose by Rs 100 and Rs 200 to Rs 11,300 Rs 6,200-6,400 per 40 kg, respectively.

Almond kernel (California) also traded higher by Rs 2 to Rs 397-407 per kg.

The following are today's quotations (per 40 kg):

Almond (California) Rs 11,300 Almond (Gurbandi-new) Rs 6,200-6,400; Almond (Girdhi) Rs 3,200-3,300; Abjosh Afghani Rs 7,000-16,000.

Almond Kernel (California) Rs 397-407 per kg, Almond Kernel (Gurbandi-new) Rs 370-400 per kg.Chilgoza (Roasted) (1 kg) Rs 1,350-1,450 Cashew Kernel 1 kg (no 180) Rs 655-675 Cashew Kernel (no 210) Rs 595-615 Cashew Kernel (no 240) Rs 550-590 Cashew Kernel (no 320) Rs 520-560 Cashew Kernel Broken 2 pieces Rs 440-470 Cashew Kernel Broken 4 pieces Rs 435-460 Cashew Kernel Broken 8 pieces Rs 415-480 Copra (qtl) Rs 7,700-7,900 Coconut Powder (qtl) Rs 9,800 Dry Dates Red (qtl) Rs 4,000-9,000 Fig Rs 7,000-14,000 Kishmish Kandhari Local Rs 9,500-10,000 Kishmish Kandhari Special Rs 10,000-25,000 Kishmish Indian Yellow Rs 5,400-5,700 Kishmish Indian Green Rs 7,700-8,000 Pistachio Irani Rs 855-910 Pistachio Hairati Rs 955-1,010 Pistachio Peshawari Rs 1,255-1,355 Pistachio Dodi (Roasted) 530-580 Walnut Rs 120-180 Walnut Kernel (1kg) Rs 300-525.

WalnutsWeight Loss Benefits

Walnuts are a nutrient-dense food, packing high ratios of the minerals manganese and copper, as well an antioxidant compound called ellagic acid that helps to block the metabolic processes causing inflammation, which can lead to insulin resistance and diabetes. Researchers at Brigham and Women's Hospital and the Harvard School of Public Health also found people trying to lose weight were three times more likely to stick to a Mediterranean style diet that included nuts and nut butters than they were a low-fat diet. This is due in part to the omega-3 fatty acids, protein, and fiber in the nuts that make you feel less hungry.

Expert InsightA 2005 study by L.J. Gillen et al at the University of Wollongong in Australia found that adding walnuts into the diets of diabetics improved fat and energy balance. Researchers at the Department of Preventive Medicine and Public Health, University of Navarra in Spain followed almost 9,000 subjects over 28 months ending in 2009 and discovered that those who ate nuts at least two times per week were 31 percent less likely to gain weight than those who didn't eat nuts. The even longer Nurses' Health Study II based at Harvard University also showed that higher nut consumption among more than 28,000 study participants was not associated with greater body weight gain over eight years, but rather results in a slightly lower risk of weight gain and obesity.

ConsiderationsWhen purchasing unshelled walnuts, avoid those that have a rubbery or shriveled appearance. Because walnuts turn rancid fairly quickly, shelled nuts should be kept in an airtight container and placed in your refrigerator, where they can keep for six months, or in the freezer, where they'll stay fresh up to a year. Unshelled walnuts will keep fresh in any cool, dry location for six months. To preserve flavor and nutrients, avoid chopping nuts until you're actually ready to use them.

WarningNuts are one of the most common food allergens. If you experience signs of a serious reaction after consuming nuts, including hives, swelling, wheezing, trouble breathing, or dizziness, you should avoid walnuts and products that contain them.

6 Fat Burning Secrets Discover how you can burn more fat and get ripped fast! MaxWorkouts.com

Tinnerman Mid Panel Nuts Save 10% today! www.efc-intl.com

Yoga Teacher Training Become a Certified Yoga Teacher in 90 Days or Less, in Your Own Home. www.yoga-teacher-training.org

Ayurveda + Yoga in Kerala Activities, Relaxation, Retreats at Traditional Indian Health Resort www.ayurvedayogavilla.com

Sponsored Links

References

Whole Foods: Walnuts University of Nebraska Food Reflections: Nuts for Health

California Walnut Board: Tasty Tool for Weight Management

Read more: http://www.livestrong.com/article/280401-walnuts-for-weight-loss/#ixzz2677Bod9I

Almond

Nov. 7, 2003 -- Nut lovers, rejoice: New research suggests another good reason to sprinkle some almonds on your salad or toss a handful into your morning cereal. Almonds may help you shed those unwanted pounds.

Researchers found that people eating a diet rich in almonds lost more weight than those on a high-carb diet with the same number of calories. The finding goes against the traditional belief that a calorie is a calorie is a calorie.

The findings also support those from a recent study that showed people on a low-carb diet lost more weight than those on a low-fat diet -- even when the low-carb dieters ate 300 more calories a day.

In the new study, researchers followed 65 overweight and obese adults -- 70% of whom had type 2 diabetes - for 24 weeks. One group ate a 1,000 calorie/day liquid diet supplemented with 3 oz of almonds (384 additional calories). The other group ate the same liquid diet but instead supplemented with a mix of complex carbohydrates (such as wheat crackers, baked potatoes, or air-popped popcorn). The two diets were equal in calories and protein but differed in fat. Besides the liquid diet, they could also have salads with lemon juice or vinegar dressing.

The almond diet contained 39% total fat including 25% from heart-healthy monounsaturated fats, while the non-almond diet contained 18% total fat, 5% from monounsaturated fats.

The study appears in the new issue of the International Journal of Obesity.

Participants in the almond diet saw an 18% reduction in weight and body mass index (BMI) -- a measure of weight based on height -- compared with an 11% reduction in the non-almond dieters. Additionally, waist circumference in the almond group decreased by 14%, compared with a 9% decrease in the non-almond group.

Systolic blood pressure, the upper number in blood pressure readings, dropped by 11% in almond eaters and stayed the same in the non-almond eaters.

http://www.webmd.com/diet/news/20031107/almonds-may-help-in-weight-loss

http://www.shape.com/weight-loss/food-weight-loss/top-50-fall-diet-foods-weight-loss?page=3