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Goede bronnen van Omega 3

oktober 24, 2008

Vis
Vette koudwater-zeevis als makreel, haring, zalm, ansjovis en sardinen is een goede bron van omega-3-vetzuren. De olie van deze vis bevat ongeveer zeven maal meer omega-3- dan omega-6-vetzuren. Andere vette vis, zoals tonijn, bevat omega-3 in iets minder hoge doseringen.Hoewel vis een belangrijke bron is van omega-3-vetzuren, maken vissen deze vetzuren niet zelf aan. Ze verkrijgen ze via de algen die ze consumeren. Om deze reden is er vaak een belangrijk verschil in EPA en DHA concentraties tussen gekweekte versus gevangen vis. Bij consumptie van deze vette vissoorten moet men overigens alert zijn op de mogelijke aanwezigheid van zware metalen en vetoplosbare toxines als PCB’s en dioxines, die zich in de voedselketen kunnen ophopen.

Gekweekte vis bevat weinig omega 3.
De door de overheid gepromote regel dat je meer vis moet eten is mogelijk een oorzaak van hartfalen en de ziekte van Alzheimer en allerhande ontstekingen. Slechts in de vrije natuur gevangen vissen bevat de juiste gezonde omega 3 vetten, zijn gekweekte vis variant bevat de zeer schadelijke omega 6 vetzuren. volgens onderzoek zou een gekweekte vis nog slechter zijn dan een in de reuzel gebakken hamburger met mayo. Een overschot aan omega6 heeft een ontstekingsbevorderende werking en vergroot het risico bloedklonters, artritis en kanker.

Hoe herken je goede vis:
Verse vis ruikt niet. Er komt geen vocht uit en hij krimpt niet. (Diepvries)vis die krimpt in de pan en water verliest, is waarschijnlijk ingespoten met polyfosfaten om meer gewicht te hebben (en dus de kiloprijs te drukken).

Andere bronen van omega 3 zijn:
Alfa-linoleenzuur wordt aangetroffen in een beperkt aantal plantaardige oliën. Lijnzaadolie is veruit de beste plantaardige bron. Het bevat circa 57% alfa-linoleenzuur, hennepolie 20% en walnootolie circa 10%. Lijnzaadolie bevat ook circa driemaal meer omega-3 vetzuren dan omega-6-vetzuren. In theorie kan het lichaam uit alfa-linoleenzuur EPA en DHA synthetiseren. Niettemin functioneert het delta-6-desaturase enzym bij de meeste mensen erg slecht, waardoor er nauwelijks (8%) EPA en geen (<0,1%) DHA uit alfa-linoleenzuur kan worden gevormd. Daarom zijn plantaardige oliën (evenals andere bronnen van alfa-linoleenzuur) niet zo'n goede bron van omega-3-vetzuren.

Lijnzaad
Lijnzaad (niet gebroken maar de hele zaad) Gebroken lijnzaad wordt gauw ranzig. Koop heel lijnzaad en breek de zaadjes met een vijzel stuk net voordat je ze in je yogurt toevoegd. Lijnzaadolie nadeel is wel dat het maar beperkt houdbaar is (in de koelkast 4 weken)

Noten
Walnoten (vers ongebrand)

Vlees en melk van dieren die omega-3-vetzuren via de voeding krijgen
Vlees en melk van koeien die vooral gras eten is rijker aan omega-3-vetzuren dan vlees en melk van dieren die vooral granen krijgen. De omega-6/omega-3 verhouding van grasgevoede runderen is ongeveer 2:1, wat het een betere omega-3-bron maakt dan graangevoede runderen (ca. 4:1) Het Louis Bolk Instituut heeft bewezen dat biologische melk meer omega-3-vetzuren en meervoudig onverzadigde vetzuren bevat dan gewone melk. Lammeren worden bijna altijd met gras gevoed, waardoor lamsvlees rijker is in omega-3-vetzuren dan andere vleessoorten.

Omega-3-rijke eieren
A P Simopoulos heeft ontdekt dat kippen die vrij in de natuur rondlopen en rijke omega-3 bronnen kunnen eten, zoals postelein, eieren produceren die 20 keer meer omega-3 bevatten dan eieren van graangevoede kippen. In Nederland zijn eieren op de markt (Columbus-eieren), waarbij door het ALA-gehalte in het voer te verhogen de hoeveelheid omega-3-vetzuren in de eieren verhoogd is. In tegenstelling tot traditionele eieren, die zeer rijk zijn aan pro-inflammatoire omega-6-vetzuren, hebben deze eieren een veel gunstiger omega-6/omega-3 verhouding.

Groenten
Postelein en spinazie

Gezonde jodium bronnen.

oktober 24, 2008

Er zijn verschillende voedingsmiddelen die jodium bevatten in verschillende mate: sla, spinazie, groene paprika, ananas, pindanoten, champignons, volkorenbrood… Het jodiumgehalte in voedsel hangt echter grotendeels af van de grond waarin het voedsel geteeld werd. Omdat de meeste gronden niet langer rijk zijn aan mineralen, kunnen we ons daarop alleen niet baseren. Gebieden bij de zee of waarover een oceaanbries waait, bevatten doorgaans genoeg jodium om krop te voorkomen. Omdat een jodiumtekort wereldwijd zo vaak voorkomt, hebben vele landen beslist om jodium toe te voegen aan keukenzout. Men koos voor zout omdat dit wellicht het goedkoopste product is dat door vrijwel iedereen geconsumeerd wordt. In sommige landen wordt jodium ook toegevoegd aan brood, melk en granen. Het gebruik van gejodeerd zout heeft zonder twijfel het vóórkomen van jodiumtekorten gereduceerd, maar omdat niet alle mensen evenveel zout in hun voeding gebruiken, vrezen voedingskundigen dat er sommige mensen teveel jodium opnemen. Dit kan net zo schadelijk zijn voor de schildklierhormonen als een jodiumtekort. In vele landen meent de overheid dat commercieel gejodeerd zout te vaak gebruik wordt. Dat heeft nog een aantal andere nadelen. Het bevat aluminium en andere onnodige chemicaliën en kan zo bijdragen tot andere problemen. Er zijn altijd betere manieren om jodium te verkrijgen dan keukenzout. Zeezout dat gewonnen wordt uit zeewater is een natuurlijk bron van jodium, hoewel het bijlange niet zoveel jodium bevat als gejodeerd keukenzout.

De rijkste jodiumbronnen zijn zeegroenten. Sommige zeewieren bevatten zelfs zoveel jodium dat ze in kleine hoeveelheden geconsumeerd moeten worden. Het lichaam kan zo’n occasionele hoge dosis wel aan, maar een regelmatige overinname van jodium kan ook al tot schildklierdysfunctie leiden. Het aanbevolen maximum is 1000 µg per dag, wat je bijvoorbeeld makkelijk uit 0,5 g gedroogde wakame haalt. Nori, een andere zeewiersoort, bevat relatief lage hoeveelheden jodium en per dag kunnen zonder problemen verschillende “blaadjes” gegeten worden.

 Zeegroenten: Zeekraal en lamsoor
Op de grens van land en zee groeit zeekraal en zeeaster. Ze bevatten vele vitamines en mineralen uit het zeewater. De planten zijn met name rijk aan natrium, calcium, ijzer en jodium. Zeeaster, wat meestal verkocht wordt onder de naam lamsoor, is iets minder zout dan zeekraal. Zeeaster heeft langwerpige blaadjes, die vaak wat lichtgrijs van kleur zijn door de uitscheiding van overtollig zout.

Eet je veel kool en lijnzaad pas op dat je geen jodium te kort krijgt.
Sommige stoffen kunnen krop bevorderen, voornamelijk door de interactie tijdens de opname van jodium of tijdens de vrijmaking van hormonen uit de schildklier. Bepaalde voedingsmiddelen zoals sojabonen, kool, bloemkool, pinda’s, lijnzaad, limabonen, zouden natuurlijke “krop-inducerende” stoffen bevatten. Dit soort voedsel kan de nood aan jodium verhogen als het in grote hoeveelheden gegeten wordt, maar er doet zich doorgaans pas een probleem voor als de inname van jodium te laag is.


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