Its hard to open up a health or beauty magazine without an article that links diet and beautiful skin. While its certainly a no-brainer that what we eat affects how we look I want substantive claims that directly link good nutrition to smooth younger looking skin.
Some of the best evidence comes from the National Health and Nutrition Examination Survey, aka the NHANES study. This long ( ten year), large (17K men and women) study compared daily food intake with a wide range of health issues including diabetes, heart disease and cancer. But what makes this a must keep study for me is the relationship they studied between diet and wrinkles. To bottom line it, the NHANES found that people on diets high in protein, fiber, vitamin C, linoleic acid and omega 3 are linked to FEWER wrinkles.
Question– Last week you recommended mussels because they were high in omega 3 fatty acids. How much omega 3 should I be getting?
Answer– I’ve received several similar questions this week and it actually took a bit of digging to find an accurate answer. Unlike nutrients like vitamin C or minerals like iron, there are no universal standards to support a recommended daily allowance ( RDA). Rather boards of scientists have looked at different nutritional studies to come up with a number where they can say offers health benefits. In most cases, doctors examined heart disease trials to see how much omega 3 is needed to protect against cardiac problems. Most of the experts established that the daily minimum for health benefits of omega 3 is about 400mg/day. At the other end, they recommended a maximum of 3000mg og daily omega … Continue Reading… →
I like mussels and I was so psyched to learn how much of a nutritional punch they packed. One 3 ounce serving of shelled mussels contains an entire daily supply of selenium and 3X the RDA for vitamin B12. But wait there’s more . That little serving offers 10 grams of protein at a mere 70 calories and mussels have less cholesterol than any other shellfish. And I’ve saved the best for last– 3 ounces of mussels have almost a gram of those anti-aging omega-3 fatty acids– 2-3x the amount of most fish including sole, haibut, cod, shrimp and clams. And then there is the price. Mussels are just about the most affordable of all fish, currently just $3.99/lb at the new Fairway that just opened in my hood.