Heavy Period Bleeding | 5 Types Of Fish That Helps Reduce The Flow
“Diamonds are a girl's best friend”, says Marilyn Monroe, but does having a diamond help you soothe your period pain or at least pull the reign on your heavy period bleeding? - NO.
Then who should your real BFF be? Omega 3 fatty acid! Why?
Firstly, they can provide you with a lot more health benefits compared to diamonds. A study shows thatomega-3 fatty acid can significantlyreduce the discomfort associated with menstrual cramps.
For the record, along withheavy period bleeding, you might be baffled by severe period cramp. Bottom line is, once you treat yourmenstrual cramps, it will affect your flow too.
Secondly, Omega-3 fatty acids, one of the many polyunsaturated fatty acids, treat a variety of conditions too, including heart disease, arthritis, ADHD, schizophrenia and certain types of cancer.They can be obtained from nut oils, flax seeds and most important, OILY FISH!
So, here are 5 types of oily fish you can consider to include in your diet :
Salmon is anexcellent source of high-quality protein, vitamins, and minerals (including potassium, selenium and vitamin B12) but it is their content of omega-3 fatty acids that receives the most attention. It is this essential fat which is responsible for oily fish’s reputation as a valuable “brain food”.
Omega-3 is termed as an essential fatty acid becausethe body cannot synthesize it, so it must be obtained from the diet.To optimize your body’s supply of essential fats rich in EPA and DHA, aim to eat oily fish - such as salmon, regularly. The Department of Health guidelines states that we should aim to eat fish at least twice a week with at least one portion being an oily variety, like salmon.
2. Farmed Rainbow Trout
Trout is one of thehealthiest fish you can include in your dietespecially farmed rainbow fish because it is raised in freshwater ponds and raceways that are protected from environmental contaminants.
The American Heart Association recommends consuming a 3.5 ounce serving cooked fish like troutat least two times a week. Broiling, grilling, baking or steaming is better than fried or breaded fish.
A cooked serving offarmed rainbow troutcontains approximately 981 milligrams of the omega-3 fatty acids, EPA and DHA. This amount far exceeds the 250 milligrams per day minimum that Seafood Watch recommends. It also fulfills the WHO (World Health Organization) recommendation of 300 to 500 milligrams of a combination of EPA and DHA each day.
Sardines are one of thehighest sources of essential omega-3 fatty acidson the planet and they include many other important trace minerals and vitamins such as EPA, DHA and vitamin B12.
Unlike farmed rainbow trout fish, you can get all the nutritional benefits from sardines without needing to worry about things like sustainability or high levels of mercury contamination.
Sardines are considered a fish at the bottom of the aquatic food chain because they eat plankton, which meansthey do not carry toxins and heavy metalsas much as their counterparts - red snapper and tuna.
Though small in size, they arepacked with big flavor. They are so strong that onlya small amount of anchovy is needed to add flavor and that small amount is enough to deliver health benefit.
The Natural resources Defence Council categorizesanchovies as fish with theleast mercury and therefore safe to consume.20 grams of fresh anchovies contain 3 grams of omega-3 fatty acids, which translates to a whopping 19 percent of the recommended daily requirement for men and 27 percent for women.
This firm and succulent fish islow in fat and well-suited for various cooking methods, whether raised responsibly or caught in the wild,halibut fish can provide quite a bit of potential nutrients.
A half fillet of halibut fish contains about 1,064 milligrams of omega-3 fatty acids. Unfortunately, this is alsoone of the fish you should never eatdue to historical overfishing and contamination levels. Though this type of fish contains a high amount of omega-3 fatty acid,it has a moderate amount of mercury. Consuming too much mercury can lead tomercury poisoning.
There is no standard for how much omega-3 fatty acid you should get each day. However, most health organizations suggest that a daily consumption of 250-500 mg of combined EPA and DHA is enough for an adult to maintain a good health.
However, this is not applicable if you consumeomega-3 from a supplement. You should always follow the instructions given and keep in mind that different people have different omega-3 needs.
Aim for a minimum of250 mg and 3,000 mg of combined EPA and DHA per day, unless instructed otherwise by your doctor.