Macro Nutrients

 

Proteins

Prevalence: ~7.7% of adults over 70 fall below the EAR (0.66 g/kg/day); higher in food-insecure populations (~10.5% of households).
At-Risk Groups: Elderly, vegans with poor diet planning, low-income individuals.
Health Impacts: Muscle loss (sarcopenia), weakened immunity, delayed wound healing.
Cause: Low intake of quality protein sources (e.g., meat, eggs, legumes), especially in plant-based diets without variety.

 

 

Carbohydrates (Complex/Fiber)

Prevalence: ~90% of adults don’t meet the 25-38 g/day fiber recommendation.
At-Risk Groups: General population, especially those relying on processed foods.
Health Impacts: Digestive issues (constipation), increased risk of heart disease, type 2 diabetes, and colon cancer.
Cause: Diets low in whole grains, fruits, vegetables, and legumes; but high in refined carbs (processed foods, primarily grains, where the bran and germ have been removed during milling, leading to a loss of fiber, vitamins, and minerals).

 

 

Fats (Essential Fatty Acids Omega-3s:)

Prevalence: >90% consume below the 250-500 mg/day EPA/DHA recommendation.
At-Risk Groups: General population, especially those not eating fatty fish.
Health Impacts: Inflammation, higher cardiovascular risk, cognitive decline, poor fetal brain development.
Cause: Low intake of fatty fish (e.g., salmon, mackerel), high omega-6/omega-3 ratio from processed oils

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Omega-3 and omega-6 fatty acids are essential nutrients our bodies need, but they have different roles. Omega-3s are known for their anti-inflammatory properties, while omega-6s are involved in energy production and other metabolic processes. A balanced ratio of these fatty acids is crucial for overall health, as an imbalance can contribute to inflammation and related diseases.
Elaboration:

 

Omega-3 Fatty Acids:

These are often referred to as "healthy fats" and are known for their anti-inflammatory effects. They are found in foods like fatty fish, flaxseed, and walnuts. Omega-3s can help reduce inflammation and improve heart health, brain function, and metabolism.

Omega-6 Fatty Acids:

These are also essential but are more involved in energy production, skin and hair growth, and other metabolic processes. They are found in foods like corn oil, soybean oil, and sunflower oil. While needed for these processes, omega-6s can also contribute to inflammation, especially in high doses.

 

The Ratio:

Modern diets often have a higher intake of omega-6s compared to omega-3s, leading to an imbalance. Research suggests that a balance in omega-6 to omega-3 intake is important for reducing inflammation and preventing related diseases.

 

Health Implications:

An imbalance can increase the risk of conditions like heart disease, autoimmune diseases, and irritable bowel disease. The optimal ratio of omega-6 to omega-3 is still being researched, but Parsley Health doctors and providers recommend a 1-3:1 ratio.

 

Dietary Sources:

To achieve a better balance, it's recommended to consume more omega-3 sources like fatty fish and include more omega-6 sources in moderation, while also limiting ultra-processed foods.

 

 

 

MCT (medium-chain triglyceride):

often derived from coconut or palm kernel oil, is generally considered beneficial for its unique metabolic properties and potential health advantages. It's quickly absorbed and used for energy, making it a popular choice for those following a ketogenic diet or seeking a quick energy boost. 

 

Potential Benefits:

 

Weight Management:

MCTs can be readily converted into energy, potentially aiding in weight loss by reducing the amount of fat stored in the body. 

 

Increased Energy:

The rapid absorption and utilization of MCTs provide a quick source of energy, which can be beneficial for athletes or individuals with high energy needs. 

 

Improved Cognitive Function:

Research suggests that MCTs may improve cognitive function in certain individuals, particularly those with Alzheimer's disease. 

 

Support for Gut Health:

MCTs possess antimicrobial properties, which may help combat harmful bacteria and fungi in the gut, supporting a healthy gut microbiome. 

 

May help with seizures:

MCT oil has shown promise in managing seizures, especially in individuals with drug-resistant epilepsy. 

 

Considerations:

 

High in Calories:

MCT oil is calorie-dense, so excessive consumption can contribute to weight gain. 

 

May Increase Cholesterol:

Large amounts of saturated fat in MCT oil may potentially raise cholesterol levels. 

 

Potential for Side Effects:

Some individuals may experience digestive issues, such as diarrhea, when initially introducing MCT oil into their diet. 

 

Not a Magic Bullet:

While MCT oil offers potential benefits, it's not a substitute for a balanced diet and lifestyle. 

 

In summary, MCT oil can be a valuable addition to a healthy lifestyle, offering benefits like increased energy, potential weight management support, and improved cognitive function. However, it's important to be mindful of its calorie content and potential side effects, and to consult with a healthcare professional before making significant changes to your diet. 

 

 

 

 

Olive Oil:
is generally considered healthy, particularly extra virgin olive oil, due to its high content of monounsaturated fats and various antioxidants. It's a key component of the Mediterranean diet, which is known for its positive impact on heart health and longevity. 

 

Potential Benefits:

 

Heart Health:

Olive oil's monounsaturated fats, like oleic acid, can help lower LDL cholesterol and increase HDL cholesterol (the "good" cholesterol), reducing the risk of heart disease.

 

Anti-inflammatory Properties:

Olive oil contains oleic acid: a monounsaturated fat with strong anti-inflammatory effects, and polyphenols, which are antioxidants that can combat inflammation. 

 

Antioxidant Rich: 

Olive oil is rich in polyphenols: which can help protect against cell damage caused by free radicals. 

 

Potential Cancer Prevention:

Some research suggests that olive oil's phytochemicals might help block tumor formation, particularly in breast cancer. 

 

Gut Health:

Olive oil may promote the growth of healthy gut bacteria and nourish the gut lining, potentially improving digestion and relieving bloating and constipation. 

 

Brain Health:

Olive oil may contribute to improved brain health, potentially playing a role in reducing the risk of cognitive decline. 

 

Bone Health:

Consuming olive oil may have a positive impact on bone health. 

 

Type 2 Diabetes

Risk:Studies suggest that incorporating olive oil into your diet may help reduce the risk of developing type 2 diabetes. 

 

Liver Health:

Olive oil may help reduce fat deposits in the liver and mitigate the adverse effects of fatty liver disease. 

 

Stress Reduction:

The polyphenols in olive oil can help reduce oxidative stress in the body, potentially leading to better sleep and reduced stress. 

 

Tips; Incorporating olive oil into diet:
 

Choose extra virgin olive oil: It retains more antioxidants and nutritional benefits than refined olive oil. 

 

Store it properly: Keep it in a dark bottle and tightly sealed to preserve its quality. 

 

Use it in cooking: Olive oil has a high smoke point, making it suitable for various cooking methods. 

 

Drizzle on salads: It enhances flavor and adds healthy fats. 

 

Use it in dips and dressings: Enjoy it with bread or as a base for flavorful sauces. 

 

Consider a shot of olive oil: Some people find that drinking a small amount of olive oil daily can provide added health benefits. 

 

Important Note: While olive oil is generally considered healthy, it's crucial to consume it in moderation as part of a balanced diet. It's high in calories, so excessive consumption can lead to weight gain.