Daily Archives: February 18, 2021

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When it comes to minerals your body needs, magnesium is at the top of the list. Its essential for muscle and nerve function, blood glucose regulation, and a healthy heart. Theres even some evidence that magnesium can help prevent migraines and lower your risk of type 2 diabetes.

Magnesium is involved in more body processes than you would ever expect, including in the production of ATP, or energy, says Stephanie Gray, D.N.P., M.S., A.R.N.P., a doctorally prepared functional medicine nurse practitioner and owner of Integrative Health and Hormone Clinic in Hiawatha, Iowa. Therefore, imbalances in magnesium can even lead to problems with energy production.

Where does magnesium come from, exactly? Magnesium is naturally found in plant and animal foods. In your body, more than half of your magnesium is in your bones, one-fourth is in your muscles, and the rest is in fluids and tissues, such as the blood, heart, and kidneys, says Elizabeth Somer, M.S., R.D.N., a dietitian based in Salem, OR and a medical advisory board member for Persona Nutrition. The magnesium in bone acts not only to maintain its structure but also as a reservoir that can be used to ensure an adequate blood supply of the mineral to the rest of the body.

You can get your fill of magnesium by eating certain foods and taking a dietary supplement, if necessary. Adult males need 400 to 420 milligrams daily and adult females need 310 to 360 milligrams daily, according to the National Institutes of Health (NIH). You can find a good dose of the mineral in nuts and seeds, spinach, soy milk, black beans, edamame, baked potato, and brown rice.

Almost one in every two Americans do not receive adequate levels of magnesium from food alone and should supplement, Somer says. Not getting enough of this mineral can result in magnesium deficiency, also known as hypomagnesemia. The signs and symptoms of magnesium deficiency can include headaches, muscle cramps (particularly in the legs), sleep problems, anxiety, PMS, palpitations, menstrual cramps, depression, bone pain, or osteoporosis.

If youre experiencing any of these symptoms, its a good idea to talk to your doctor. Since most magnesium stores are in your bones, a blood test cannot accurately assess your levels, says Somer. However, a nutrition analysis by a dietitian may be able to help you spot a deficiency. If youre short on magnesium and want to start taking a supplement, consult with your doctor first.

If you and your doctor agree that youd benefit from taking a magnesium supplement, seek out a product made with magnesium aspartate, citrate, lactate, or chloride, which are absorbed by the body more readily than magnesium oxide and magnesium sulfate, Somer says. One-a-day multivitamins usually dont sneak in anywhere near enough magnesium, she notes, so if youre deficient, youd need a separate supplement.

Gray suggests sticking to magnesium in capsule form when possible, and choosing a high-quality product that leaves out unhealthy fillers or additives). Be sure to stick to your doctor-recommended dose, too, and ask about any potential interactions with other medications or supplements youre taking. For example, magnesium competes with other minerals like calcium and zinc for absorption so you need to find the best ratio, says Somer. Additionally, magnesium can cause a laxative effect so tell your doctor if you notice youre making more trips to the bathroom after supplementing.

Now that you know what to keep in mind, check out the following magnesium supplements, which all feature stomach-friendly, highly-absorbable forms of the mineral.

90 Veggie Capsules

Want to keep your memory sharp?These vegan magnesium L-threonate capsulesmay do just that, says Gray.Itssaid to have superior absorption getting through the blood-brain barrier because it is able to transport magnesium ions across lipid membranes, including those of brain cells,she explains.Pop one in the morning and two at night tosupport brain health and functioning.

90 Vegetarian Capsules

Available as a tropical drink mix if pills arent your thing, these magnesium L-threonate capsules can also help boost your brain.Since this type of magnesium is easily absorbed into the cerebrospinal fluid that flows around the brain and spinal cord, it might help with brain clarity, memory, and brain plasticity, which can allow you to pick up new skills easier.

90 Capsules

$15.00

Gray is a fan of thishighly-absorbable, budget-friendly option. This supplement isa mix of magnesium citrate and dimagnesium malate thatmay improve fatigue and muscle soreness.One capsule once to three times daily will cover your bases.

240 Tablets

$39.40

Another Gray-approved option, this magnesium glycinate supplement may offer a calming effect due to the glycine. It also earns top marks for reducing PMS symptoms and keeping bones strong, making this one of the best magnesium supplements for women. Take one to four per day, depending on your doctors recommendations.

180 Capsules

$37.10

Thismagnesium glycinate supplementis great for women with PMS, and it may offer acellular energy boost and metabolic support. The recommended dosage is one to four pills per dayask your doctor what would be best for you.

120 Capsules

$19.99

Youll score vitamin D3, zinc, and magnesium (citrate, glycinate and malate) in this multipurpose supplement thats suggested dose is two per day.You may notice a better mood, less fatigue and a stronger immune system after taking it consistently.

120 Capsules

$31.50

Chelated magnesium is more easily absorbed by your body, says Gray, which is why she recommends this magnesium citrate and magnesium glycinate supplement. It isabsorbed nearly nine times better than magnesium oxide and more than five times better than magnesium sulfate.Take two of the vegetable capsules per day to reap the most benefits.

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7 Best Magnesium Supplements 2021, According to Health Experts - Prevention.com

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Food Supplements Market Increasing Demand, Industry Share, Growth with Industry Study Pandemic Anticipated to Surge Amid the rapidly Increasing Impact...

People around the world know lobster as a delicacy or luxury food.

Like shrimp, crab, and crayfish, lobster is a crustacean, a type of shellfish characterized by its segmented body protected by a shell (1).

Generally, people think of crustaceans as high cholesterol foods. However, they also have a high nutritional value.

This article explains all you need to know about the nutrition of lobster, including whether the cholesterol it contains should be a reason for concern. It also reviews the benefits and downsides of eating lobster and discusses how to prepare it.

Lobster is a low calorie food packed with vitamins and minerals.

A 1-cup (145-gram) serving of cooked lobster provides (2):

As you can see, lobster is a lean protein source it packs a lot of protein and minimal fat.

However, cholesterol content is independent of fat content, and a serving of lobster provides 70% of the DV for cholesterol (1, 2).

It also provides 280 mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) combined (2).

EPA and DHA are two types of omega-3 fatty acids that may protect heart health by lowering blood cholesterol levels. The Dietary Guidelines for Americans recommend consuming about 250 mg of EPA and DHA per day (1, 3, 4).

Lobster is also an exceptional source of the trace elements copper and selenium.

While copper is involved in energy and DNA production, selenium acts as an anticancer agent and may protect against chronic degenerative diseases (5, 6).

Most crustaceans, including lobster, have fairly similar nutritional profiles.

Heres a comparison of the nutritional content of a 1-cup (145-gram) serving of lobster, shrimp, crab, and crayfish (2, 7, 8, 9).

Although lobster provides more protein per serving than the other crustaceans, they are all protein-rich foods. In fact, they all pack higher protein content than finfish (1).

Another difference between these crustaceans is shrimps fat content, which is significantly higher than those of the rest and explains shrimps higher calorie count.

However, despite shrimps higher fat content, shrimp and lobster have virtually the same cholesterol content. In contrast, crayfish and crab provide lower amounts.

Lastly, while they are all rich in EPA and DHA, shrimp, crayfish, and crab provide lower amounts than lobster.

Lobster is a lean protein food with high amounts of heart-healthy omega-3 fatty acids. It also contains vitamins and minerals needed for optimal health.

Lobsters high quality nutritional profile gives it numerous health benefits.

Lobster has a high protein content.

Its also rich in all essential amino acids the building blocks of protein. This means that the quality of protein lobster offers may be equal to or better than that of milk, red meat, or soy (10).

Additionally, research suggests that high protein foods may aid or promote weight loss by boosting your metabolism and increasing feelings of fullness (11).

In fact, your body burns more calories when processing proteins than it does when processing carbs and fats (11, 12, 13).

Protein is also more efficient than carbs or fat at increasing feelings of fullness. It does this by reducing appetite-stimulating hormones and increasing levels of hormones that reduce hunger. Thus, eating protein may help with appetite control (11, 12, 13).

Omega-3s and vitamin B12 play an essential role in brain and mental health.

For example, DHA is an important component of brain cells and is necessary for the function of the cell membrane. Studies have found that omega-3 deficiency may accelerate brain aging (14, 15).

Studies suggest that people who consume diets rich in omega-3 fatty acids have a lower risk of stroke, depression, dementia, and Alzheimers disease (14, 15, 16).

Similarly, research suggests that low vitamin B12 levels are associated with dementia, Alzheimers disease, and Parkinsons disease (17).

However, some studies suggest that taking vitamin B12 supplements seems to reduce the risk of dementia by 20% and improve brain function in older adults (18, 19).

Thus, adding lobster to your diet may prove beneficial for your brain and mental health.

Heart disease is the leading cause of death in the United States. To help prevent this condition, public health initiatives recommend regularly eating fish rich in omega-3 fatty acids (20, 21).

Studies have repeatedly shown that long-chain omega-3s, such as EPA and DHA, have protective effects against heart disease. Fish and seafood species that provide high amounts of both such as lobster seem to be the most protective (21, 22).

EPA and DHA may reduce the risk of heart disease in several ways.

Studies suggest they may lower blood cholesterol levels and blood pressure. They may also reduce inflammation to help prevent atherosclerosis, the buildup of plaque in the arteries, which is a risk factor for stroke (21, 22, 23).

One 2008 study found that intakes of 566 mg per day of EPA and DHA may reduce heart disease risk by 37% (24).

In a 2010 study, participants took up to 234 mg of EPA and DHA per day, and the researchers reported that for participants who took the highest amounts, the risk of heart disease decreased by 49% and the risk of heart attack-related deaths decreased by 62% (25).

Omega-3s and selenium may give lobster cancer-fighting effects.

Research suggests that diets rich in EPA, DHA, and selenium may have a protective effect against several types of cancer, including breast, colorectal, prostate, lung, gastric, liver, and ovarian cancers (26, 27, 28, 29, 30).

Test tube and animal studies have found that the anti-inflammatory and anticancer effects of omega-3s have reduced tumor growth and spread and led to cancer cell death (26, 27, 31).

However, additional research with human subjects is needed.

Furthermore, DHA seems to enhance the effect of cisplatin a common chemotherapy drug on tumor spread and death. It may also be beneficial in reducing drug-induced side effects (26).

Research also suggests that seleniums antioxidant capacity may play a role in its potential anticancer effects. Studies have shown that selenium may promote tumor death and help prevent cancer from spreading (29, 30, 32).

Adding lobster to your diet may have some additional health benefits, thanks to the selenium it contains.

Lobsters high selenium content may be beneficial for people with autoimmune thyroid diseases, such as Hashimotos thyroiditis (33, 34).

Selenium may also help boost immunity, since the nutrient is involved in biological processes that ensure normal cellular function necessary for a healthy immune response (35, 36).

While the research on some of the nutrients in lobster seems promising, it is important to note that no studies reflect the benefits of eating lobster directly.

Scientists need to do more research to investigate the health benefits of lobster in humans.

Nutrients in lobster may offer beneficial effects for heart and mental health and weight loss. They may even help reduce the risk of certain types of cancer.

While lobster has a relatively high amount of cholesterol, this may not be a health concern. Some research suggests that cholesterol from food sources is not associated with heart disease risk (37, 38).

However, some of these studies have been lower quality, and scientists need to do more high quality studies to investigate this topic further (38).

Older studies explain that this is because your body can regulate its cholesterol production based on how much cholesterol you eat (39).

While dietary cholesterol may increase LDL (bad) cholesterol levels, it also increases HDL (good) cholesterol levels. Thus, it maintains the LDL-to-HDL cholesterol ratio and avoids increasing the risk of heart disease (37, 38).

However, this is not the case for everyone. Research has found that about one-quarter of the population is more sensitive to higher cholesterol intakes (37).

Lobster contains a high amount of cholesterol, but this is not a health concern for most people. Studies have found that cholesterol from food sources does not appear to increase the risk of heart disease.

Regardless of lobsters nutritional benefits, there are certain potential hazards you should take into account when buying or consuming it.

Lobster is a highly perishable food that requires proper handling to avoid microbial contamination. Improper handling may lead to foodborne illnesses.

However, you are more likely to get a foodborne illness from eating raw or undercooked lobster.

Some of the most common disease-causing bacteria linked to improperly handled crustaceans and raw seafood in general are Vibrio species, Listeria monocytogenes, Salmonella species, and Shigella species (1).

Symptoms associated with consuming these bacteria include diarrhea, nausea, vomiting, fever, stomach cramps, and headaches (1).

Thus, it would be best to avoid consuming undercooked lobster. You may want to pay close attention to lobster handling.

Crustaceans are some of the most common allergens that may cause severe food reactions, and lobsters are among the most allergenic (40, 41).

Symptoms of an allergic reaction to lobster may range from mild to severe.

In extreme cases, coming into contact with lobster may lead to anaphylaxis. This is a life threatening allergic reaction that causes your airways to narrow, making it difficult to breathe (41, 42).

The protein tropomyosin is the major allergen in shellfish. The structure of this protein is similar in crustaceans and mollusks, so cross-reactivity is very likely (43).

In other words, if youre allergic to any crustacean, like lobster, you may also have allergic reactions when consuming clams, scallops, oysters, mussels, and other shellfish. The opposite is also true: If you have a shellfish allergy, you may also be allergic to lobster.

There is currently no cure for food allergies. Managing an allergy requires avoiding the allergen. You may need to seek emergency treatment if you come into contact with an allergen (42).

As a result of water pollution, lobsters and other shellfish may become contaminated with heavy metals such as mercury, lead, cadmium, and arsenic (1).

Consumption of heavy metals through foods may be detrimental to your health. It may cause brain and kidney damage and heart abnormalities and may affect babies brains (1, 44, 45).

That said, the Food and Drug Administration (FDA) classifies lobster as a low mercury food and suggests it is safe to eat two to three servings of lobster per week (46).

However, people who are pregnant or breastfeeding, as well as children, may be more sensitive to the effects of heavy metals and should limit their intake.

Lobsters may become contaminated with heavy metals and microorganisms that cause foodborne illnesses. They are also highly allergenic.

Lobster has a tender texture and mild flavor that pairs well with a variety of dishes.

Lobsters are usually cooked by steaming or boiling. You may also find them cut into medallions, frozen, or commercially processed into multiple products, such as canned or pickled lobster (10).

To keep your lobster on the healthier side, be mindful of preparation and cooking methods that significantly increase calorie and fat content. For example, frying lobster or mixing it with mayonnaise or butter may boost its fat content considerably.

Heres a healthy recipe for lobster zucchini noodles that you could try.

Lobsters texture and flavor make it easy to include in a wide variety of dishes. Boiling and steaming are two traditional and healthy cooking methods. Frying or serving it with butter or mayonnaise can increase the fat content considerably.

Lobster is a type of crustacean rich in protein, omega-3 fatty acids, vitamins, and minerals.

Adding it to your diet may be beneficial for weight loss and mental health and may help reduce the risk of heart disease and cancer.

However, lobsters are highly allergenic. They may also become contaminated with disease-causing microorganisms or heavy metals. More sensitive individuals, such as those who are pregnant, should limit their intake.

Be sure to eat fresh and fully cooked lobsters to avoid any potential bacterial contamination. If you want to keep your lobster on the healthier side, avoid dipping it in butter or mayo.

Link:

Is Lobster Healthy? Nutrition, Benefits, and Potential Dangers - Healthline

Nutrition Cluster partners in the Central African Republic (CAR) are extremely concerned about the risk of deterioration in the nutritional status of vulnerable children and women due to the on-going humanitarian emergency.

For the 2021 CAR Humanitarian Needs Overview (HNO), the Nutrition Cluster estimated that approximately 1.1 million of persons need nutrition assistance, with 205,642 children under five years acutely malnourished. 62,327 with severe acute malnutrition (SAM), who risk death without immediate treatment, and 143,315 with moderate acute malnutrition (MAM). Additionally, an estimated 37,000 pregnant or lactating women (PLW) are also malnourished making them vulnerable to maternal mortality and varied morbidities that will negatively affect their infants. Furthermore, an estimated 90,000 children aged between 6 -59 months and 140,000 PLW are in need of Blanket supplementary feeding programme. According to UN estimates, nearly 1.93 million people in CAR are expected to be in high acute food insecurity (IPC Phase 3 or above) through April 20211 . The procurement capacities of CARs markets have greatly diminished, and price monitoring has demonstrated a rise in the price of staple foods since December 20202 . Many large traders and herders have fled the country, raising fears of a market collapse that could exacerbate the current food crisis. At least 63,800 people have been internally displaced3 and another 105 300 seeking shelter in neighboring countries.

In addition to mounting food insecurity, vulnerable populations have also had to cope with a collapse of basic healthcare services since the beginning of the crisis. As of to date 13 mobiles clinics and 60 health facility have suspended their health and nutrition services due to insecurity. The rainy season may start as early as March in CAR, leading to an increase in the incidence of malaria and diarrhoea. Childhood underweight (low birth weight, wasting and/or stunting) is the number one risk factor for death in children under five in CAR.

Limited access due to insecurity, population displacement, deteriorated food security, limited access to portable water, increased morbidity and lack of healthcare services will inevitably have an impact on the nutritional status of the most vulnerable, particularly children under five and pregnant and lactating women. In fact, the impact is already evident. Recent data from partners indicates that at Bouars IDP in Ouest part of the country in January 2021, 3 out of 4 IDP sites already have a GAM rate >15%. The same situation was observed in Cesakoba and Dekoa s IDP in Bangassou and Kemo where the GAM was recoded at 26% and 13% respectively. In addition, data from 26 localities (with GAM rate >15%) demonstrated an alarming situation. Still prevailing pocket of high prevalence of acute malnutrition. These localities are: Dekoa, KagaBandoro, Bambari, Grimari, Bouca, Koui, Bocaranga, Paoua, Bouar, Gamboula, Amadagaza, Nola, Carnot, Gadzi, Mingala, Alindao, Nzangba, Mobaye, Kembe, Satema, Gambo, Pombolo, Ouango, Bakouma, Rafai, Bangassou. This may be indicative of a wider nutrition problem in hard-to-reach populations in these areas or for people who fled to the bush for long period with no access to health and nutrition services. Nutrition cluster partners have also noted an increase in displaced populations with high levels of malnutrition.

Humanitarian partners, both international and local, are doing remarkable work implementing care and treatment activities for malnourished children in very difficult circumstances. However, the needs are considerable and life-saving activities to screen, treat and prevent malnutrition need to be drastically scaled-up, particularly in these priorities areas in order to reduce the mortality and morbidity of young children and women. Preposition life-saving materials in warehouses and in health facilities has become challenging as road transport has become nearly impossible due to insecurity. Air transport is the main current option of supply delivery to partners where assistance can be provided with a minimum degree of security. However, challenges related to costs remain.

Nutrition Cluster partners aim to treat at least 50,000 children suffering from SAM, 164,500 children suffering from MAM and 37,000 malnourished PLW in 2021, as well as targeting 90,000 children aged between 6 -59 months and 140,000 PLW with nutritious food supplements to prevent acute malnutrition. However, given the increase of the insecurity, it is extremely possible that the number of children and PLW in need of nutrition assistance may rise substantially in the coming months. Consistent and predictable funding is crucial to ensure continuous, quality malnutrition treatment and prevention for these children and women. Current requirements for the nutrition response stand at 35 million USD, of which $ 18,2 million are required before the end of June 2021. Resources ($ 11,2 million) are urgently needed before end of Mai 2021 to ensure that an adequate pipeline of supplies provided by UNICEF and WFP is in place and that life-saving malnutrition treatment and prevention activities can be maintained and expanded to meet the needs of all those affected by the current humanitarian crisis in CAR.

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On-going humanitarian emergency threatens the nutritional status of vulnerable children and women in the Central African Republic - Nutrition Cluster...