Chia pudding is both an energizing snack and a filling breakfast. Not only is it delicious, but it’s one of those recipes that you can customize to get specific flavors. Such is the case for this apple pie chia pudding, which is honestly the perfect breakfast for fall.

Chia seeds are nutrient superstars that contain beneficial antioxidants, omega-3 fatty acids, soluble fiber, vitamin C, and protein. They also contain iron, calcium, and anti-aging benefits. Load up on these nutrients by indulging in this sweet treat that you can enjoy guilt-free.

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In order for the body to fight off bacteria, viruses, and infections, the immune system needs to function like a well-oiled machine. If you fail to take the necessary steps to optimize immune function, you increase your risk of contracting countless viruses or developing infections. Getting enough rest, reducing stress levels, drinking elderberry tea, and exercising can benefit the immune system, but so can eating enough of fatty acids. 

There are two categories of immune cells: cells of the innate and cells of the adaptive immune system. The cells from the innate immune system (basophils, macrophages, neutrophils, and natural killer cells) are the first line of defense for your cells. These innate immune cells act quickly, whereas cells from the adaptive immune system have delayed activation. The reason for this is because they have a higher level of specificity, i.e. they assess the situation and pinpoint what they need to defend, for example, a foreign pathogen. Both innate and adaptive immune cells coordinate and work to keep the body safe, but they need dietary assistance for optimal function. This is where fatty acids come into play. 

The Role Of Fatty Acids In The Immune System

Various micronutrients like vitamin D, and macronutrients like fatty acids impact the immune system. In fact, scientists have examined the interaction with polyunsaturated fatty acids and immune cells for decades, with a specific interest in omega-3 fatty acids. As it turns out, there are nutrient-sensing receptors in cells in the immune system. They contain free fatty acid receptors (FFARs), protein-coupled receptors, and metabolite sensing receptors. While researching fatty acid receptors in the immune system, scientists found that omega-3 fatty acids signaled FFARs. In doing so, omega-3s helped control inflammatory responses and regulate the immune and metabolic systems. 

Both omega-3 and omega-6 fatty acids have an important role in immune-regulatory functions. They respond to FFARs and they help to increase the number of T-cells, which are white blood cells that help to fight off pathogens. One study examined subjects who regularly consumed omega-3 fatty acids from plant-based sources. The results indicated that omega-3s stimulated T-cell proliferation. If T-cells cannot function properly, they cannot properly scan for cellular abnormalities. T-cells also help to activate other immune cells, protect the body against autoimmune diseases, eliminate cancerous cells, and kill bacteria-infected cells.

How Fatty Acids Reduce Inflammation

One of the primary benefits of omega-3 fatty acids is that they help to reduce inflammation or inflammatory-related disorders. For certain inflammatory disorders, omega-3s help to modulate macrophages (cells from the innate immune system). This helps to increase the secretion of cytokines and chemokines, which help to regulate inflammatory disorders. Omega-3s exhibit anti-inflammatory properties on macrophages, benefitting the body in two ways. If you have an inflammatory condition, omega-3s can increase the secretion of cytokines, which control the growth and activity of other immune and blood cells that control inflammatory responses. Additionally, omega-3s can decrease cytokine production if macrophages are infected or inflamed. 

How To Add Healthy Fats To Your Diet

There are many ways to increase your omega-3 intake. Some people choose to use supplements, but many plant-based foods contain beneficial fatty acids, including linoleic acid (omega-6) and alpha-linoleic acid (omega-3). Most people eat too many omega-6 fatty acids, which can increase inflammation, so it’s more beneficial to focus on increasing omega-3 intake to boost T-cell capability. Plant-based foods that are rich in omega-3 fatty acids include: 

• Flax Seeds: flax seeds contain 3,600 mg of omega-3s in just two tablespoons.
• Hemp Seeds: roughly 80% of hemp seeds are comprised of omega-3 and omega-6 fatty acids, so you get a ton of omegas in a small amount of hemp seeds.
• Beans: all beans, especially mung beans, have 15 times more omega-3s than they do omega-6s. If you need to increase your omega-3 intake, add more beans to your diet. 
• Seaweed: seaweed, like wakame, is an excellent source of omega-3s, containing 52 mg in just one ounce. Not to mention, seaweed is also an excellent source of iodine. 
• Chia Seeds: these seeds may be small, but they sure are mighty. One tablespoon of chia seeds delivers 2,282 mg of omega-3s and 752 mg of omega-6s. 
• Cabbage: this cruciferous vegetable packs 208 mg of omega-3s and 62 mg of omega-6s in just one cup. 
• Winter Squash: from butternut and kabocha to acorn and pumpkin, winter squash are excellent sources of both omega-3 fatty acids and beta-carotene.

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Whether you want to believe it or not, fat is an essential component of a healthy diet. Regardless of the diet you follow, you need an assortment of fats, but you need the right types of fats. The human body has the ability to make most fats, including omega-9 fatty acids, but it cannot produce omega-3s or omega-6s, which is why those are essential fatty acids.

When the body cannot produce something on its own, it is your responsibility to intake that nutrient from dietary sources. This is the case for omega-3s and omega-6s, both of which are polyunsaturated fatty acids (PUFAs). Omega-9s, which the body can produce on its own, are monounsaturated fatty acids (MUFAs). The omega number refers to how many carbons separate the methyl end of the fatty acid chain and the first carbon-carbon double bond. Omega-3 means the double bond is three carbons away, while omega-6 and omega-9 mean they are six and nine carbons away, respectively.   

Let’s Start With The 3s…The Omega-3s

Omega-3 fatty acids are some of the most important fatty acids to include in your diet. There are three primary types of omega-3s: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linoleic acid (ALA), which is the most common omega-3. Most research surrounding omega-3s has to do with benefiting heart health and improving overall brain function. According to several studies, omega-3s help the heart beat steadily, reducing the likelihood of irregular rhythm. Omega-3s also play major roles in fighting inflammation, supporting brain health, boosting brain development in infants, decreasing liver fat, and promoting healthy bones. A deficiency in omega-3s can contribute to chronic conditions like diabetes, heart disease, and obesity. Find omega-3s in the following foods:

• Flaxseeds and flaxseed oil
• Leafy green vegetables
• Walnuts
• Chia seeds
• Brussels sprouts
• Hemp seeds
• Pumpkin seeds
• Seaweed
• Spirulina
• Edamame

What’s The Sitch With Omega-6?

As we mentioned earlier in the article, omega-6 fatty acids are polyunsaturated fatty acids that you need to obtain from dietary sources. The body uses omega-6s for energy. The most common form of omega-6 fat is linoleic acid, which can be converted into arachidonic acid (ARA), a longer omega-6 fat. Just like EPA, ARA also produces eicosanoids, which are beneficial for immune health and inflammation, but the ones that it produces are more pro-inflammatory. For many people who follow Western diets, they consume far more omega-6 fatty acids than omega-3 fatty acids. In fact, most Westerners consume a 10:1 or 50:1 ratio of omega-6s to omega-3s, when the healthy ratio is 4:1. Failing to consume a harmonious balance of omega-3s and 6s can result in chronic inflammation or inflammatory-related diseases.

Healthy sources of omega-6 fatty acids include:

• Edamame
• Walnuts
• Sunflower seeds
• Peanut butter
• Avocado oil
• Almonds
• Cashews
• Pumpkin seeds

Unhealthy sources of omega-6 fatty acids include:

• Corn chips
• Fast food
• Cake
• Cured meats
• Creamy canned soups
• Tofu
• Corn/vegetable oil

It’s Time For Omega-9

Omega-9s are known as monounsaturated fatty acids because they only have one double bond. The most common form of omega-9 is oleic acid. It’s important to understand that omega-9s are not essential because the body can produce them. In fact, omega-9 fatty acids are the most prevalent fats in bodily cells. Several studies have shown that monounsaturated fatty acids help to reduce plasma triglyceride levels and low-density lipoprotein (LDL) cholesterol. Other studies found that people with more monounsaturated fats in their diet had better insulin sensitivity and reduced inflammation, especially when compared to diets rich in saturated fats. Food sources of omega-9 fatty acids include:

• Almonds
• Cashews
• Olive oil
• Walnuts
• Almond oil
• Avocado oil
• Peanut oil

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The humble avocado is quite magnificent, despite the fact that it isn’t the sexiest fruit to look at. It’s about what’s on the inside, right? Right, and both avocados and avocado oil are naturally rich in monounsaturated fats, vitamin E, and other beneficial antioxidants that reduce free radical damage. Yes, avocados and avocado oil contain heart-healthy nutrients that enhance your diet, but avocado oil can be used in so many ways outside the kitchen.

What’s Avocado Oil Good For?

Pressed from the pulp of avocados, avocado oil is not solely intended for cooking. Whether you want to soften your skin, reduce dark circles under the eyes, or protect hair from becoming damaged, avocado oil is the versatile ingredient you need. Roughly 70% of avocado oil is oleic acid, which is a monounsaturated omega-9 fatty acid that has been known to improve the health of your scalp. It also contains linoleic acid, a polyunsaturated omega-6 fatty acid that increases hair shine. So, as you can see, avocado oil is just as beneficial for cosmetic applications as it is for culinary applications. You can use it in the following ways when you aren’t cooking with it.

Keeps Hair Knot-Free

The last thing you want to do is run a brush through your hair and collide with the knot of all knots. You don’t have to worry about tangled hair when you massage it with a small amount of avocado oil. Not only does it contribute to shinier hair, but it also helps your hair retain moisture, all the while keeping it detangled.

Makeup Remover

You don’t have to do anything to the oil in order for it to remove makeup. When you need to take off makeup at the end of the day, avoid the toxic stuff and use non-toxic avocado oil. Simply dip a cotton ball or cotton pad into some avocado oil and gently rub it over the areas with makeup. Mascara, eye shadow, and blush should easily come off. If you notice leftover residue, massage the oil into your skin to improve skin health.

Get Rid Of Dandruff

Dandruff is a common disorder that involves the excessive shedding of dead skin flakes from the scalp. Skin that is overly oil or dry can contribute to the development of dandruff. Avocado oil supplies the skin with nutrients and moisture, signaling the skin’s oil glands that it doesn’t need to produce more oil. If you suffer from dry, itchy, or flaky scalp, it can be beneficial to regularly massage avocado oil into your scalp.

Soften Cuticles

Similar to coconut oil, avocado oil easily penetrates the skin, making it an excellent option for improving skin elasticity or softening hard or cracked cuticles. A little bit of oil goes a long way when you put it on your cuticles. Instead of dropping avocado oil on the nails and massaging them, you can pour some avocado oil into a little bowl, add a few drops of tea tree oil, and soak your nails in this for about 5-10 minutes. You can do this once a day to improve cuticle health.

A Leave-In Conditioner

If you want to tame your hair and soften it at the same time, use avocado oil as a leave-in conditioner. The great thing about it is that you don’t need a lot of oil! Massage one tablespoon of avocado oil into your hair, starting from your roots and going all the way to your ends. You may need more oil if you hair is very long or thick. Your hair can be damp or dry, but don’t blow dry or straighten your hair while the oil is in your hair.

Aids Hair Growth

Whether you apply it or ingest it, avocado oil works to promote hair growth. The nutrients in avocado oil are especially beneficial for people who have thin or thinning hair because it promotes more volume. You can combine it with some rosemary or peppermint essential oils to create a DIY remedy for thinning hair. The fatty acids that will coat your hair to promote both growth and strength, so apply it today!

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Almonds tend to steal the spotlight when it comes to healthy snacks, but people cannot deny the deliciousness of macadamia nuts. While they originated in Australia, most of the world’s supply is currently grown in the Hawaiian Islands. Macadamia nuts are filled to the brim with various nutrients, but they get cancelled out when you eat them in chocolates, cookies, or other processed sugary goods. It is optimal to enjoy them raw in order to absorb their health benefits.

Macadamia nuts have not always been viewed as beneficial, due to the high fat content. About 78-86 percent of that fat is monounsaturated, which is beneficial for your heart because it helps to lower cholesterol and decrease the risk of stroke. One of the our favorite facts about macadamia nuts is that they are one of the only foods sources that contain palmitoleic acid. This monounsaturated fatty acid actually accelerates fat metabolism, ultimately reducing the body’s ability to store fat. Check out some of the other health benefits below.

Supports Gut Health

Macadamia nuts are rich in both insoluble and soluble fiber, helping you to feel full while simultaneously aiding with toxin removal from the body. They are also high in copper, which helps the body efficiently use iron and supports the healthy reactions of enzymes.

Boosts Brain Health

Macadamia nuts contain magnesium, manganese, vitamin B1, and copper, all of which assist in generating healthy neurotransmitters. These are chemicals that brain cells require to send signals to the brain. Additionally, macadamia nuts are high in omega-9s, which work to improve memory, boost mood, and fight off neurological diseases.

Beneficial For Heart Health

A study conducted at the University of Hawaii in the year 2000 compared three diets: the Standard American Diet, a “heart-healthy” diet recommended by the American Heart Association, and a diet where fat only came from macadamia nuts. The study lasted one month and results showed that people who only received fat from macadamia nuts had lower cholesterol levels and a decreased amount of triglycerides, without any weight gain.

Strengthens Bones

Bone and teeth mineralization require phosphorus, manganese, and magnesium, and macadamia nuts are rich in all three of these nutrients. While calcium helps to build healthy teeth and bones, manganese works to deposit new bone tissues where necessary during the aging process. Additionally, the manganese in macadamia nuts works to fight kidney disease!

Reduces Inflammation

Consuming too many omega-6 fatty acids can increase chronic inflammation, and inflammation can be the root cause of conditions like arthritis, heart disease, cancer, diabetes, and more. While most nuts have more omega-6s than omega-3s, macadamia nuts are lower in omega-6s, which actually helps prevent inflammation. This doesn’t give you an excuse to chow down on a giant bowl of macadamia nuts, but you can enjoy one cup for a snack.

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Hair loss or thinning hair can be attributed to a number of reasons. Poor hair care, using chemical hair products, high stress levels, imbalanced hormones and more can cause hair to thin or lead to balding. Sometimes the problem is age-related, but it truly depends on the individual, their chemical makeup, and how they care for their hair.

Regularly shampooing hair can extract the hair’s surface lipid matter, and it damages the hair’s structure. If your hair has begun to thin, it’s time to incorporate this recipe into your life. The recipe contains two ingredients, and that’s it. The best things in life often contain the fewest ingredients!

Coconut Oil

Rich in antioxidants, fatty acids, and antibacterial and antifungal properties, coconut oil has been known to improve the look, thickness, and texture of hair. It works to protect the hair from UV damage, protein loss, fungal infections, and it even helps to keep the scalp hydrated. Additionally, coconut oil helps to unclog follicles and stimulate growth. The reason coconut oil is used in this recipe is because it acts as a diluting agent for castor oil.

Castor Oil

Castor oil is high in vitamin E, which promotes healthy circulation to the scalp and encourages healthier, shinier hair. The antifungal properties, proteins, and omega-6 and omega-9 fatty acids in castor oil help reduce the risk of dandruff, folliculitis, and scalp infections. The ricinoleic acid works to balance the scalp’s pH and replenish the scalp’s natural oils.

Ingredients:

• ½ cup warm castor oil
• ½ cup virgin unfiltered coconut oil

Instructions:

• Combine both oils in a medium bowl and stir well. That’s it! Massage into the scalp as detailed below.

Massage How To

• The reason that you should massage the scalp is to increase circulation to stimulate hair follicles.
• Using a liberal amount of the oil mixture, massage your scalp with medium pressure for about 5 minutes. Leave the mixture in your hair for one hour minutes after the massage.
• Shampoo the oil mixture out with warm water. Do this twice a week to increase hair thickness.

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People are constantly trying to figure out how they can efficiently get rid of fat. Short of selling their souls, people go to great lengths for fat loss. What if you could train your body to burn fat for energy instead of glucose? Well, this is possible and it is known as ketosis.

When the Dherbs team went to the 2017 LA FitExpo, we were able to talk about ketosis with the people at KETO OS. While this company makes supplements that can help your body get into the state of ketosis, you can train your body to enter into this fat-burning state. You can do this by eating a ketogenic diet.

The most important thing about a ketogenic diet is that you have to almost entirely eliminate carbs. The reason for this is because the body burns carbs so quickly and you only crave more after you finish eating them. Carbs give you an instant energy burst that is short lived, and then your body crashes and needs more fuel. Watch this short video below to better understand how ketosis works.

Transitioning the body into ketosis can be a challenge. The best foods to eat are rich in omega-3 and omega-9 fatty acids. These foods include fresh fruits and vegetables like avocados, olive oil, coconut oil, sprouted nuts and seeds, and many more. Except for the sugar from whole fruits and vegetables, you won’t be putting any refined or added sugars into your body. This forces the body to burn protein, which in turn starts the fat-burning process.

When you burn fat your body can actually run more efficiently, and you’ll lose weight more quickly too! You’ll feel more energized, focused, and livelier than ever before. Make sure to exercise regularly to help yourself on your journey into ketosis. It takes work and determination, but you can definitely get there.

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The top killers in America are heart disease, obesity, cancer, and Alzheimer’s disease. Want to know something interesting? All of these diseases are linked to insulin and leptin resistance. To put it more simply: there is an underlying problem that is caused by eating too many carbs and/or protein.

Processed foods and grains, which Americans consume like they’re going out of style, are loaded with sugars. By eating all of these sugars, the body develops a resistance to leptin and insulin, and that makes the body hold on to fat. Additionally, this resistance can trigger inflammation and cellular damage.

How can you fix this?

It may be time to have your body enter into nutritional ketosis. This means that your body starts burning fat instead of glucose (sugar). As more research has surfaced, studies indicate that a ketogenic diet could be the answer for many health problems, including cancer, heart disease, obesity, diabetes, and Alzheimer’s.

A ketogenic diet is a very low carb diet that primarily consists of healthy fats, omega-3 fatty acids, and omega-9 fatty acids. You can get most of these from foods like sprouted nuts and seeds, avocados, coconut oil, or olive oil, in addition to many others. The goal with this diet is to eliminate glucose entirely, except from whole fruits and vegetables, so that your body begins burning fat for energy. The body only burns fat for energy once glucose is no longer available. Not only does this aid optimal health, but it helps you lose weight more efficiently, considering that your body is constantly burning fat for energy.

There are certain people who should not jump right into a ketogenic diet. If you are a diabetic on medication, take medication for high blood pressure, or are breastfeeding, there are certain extra measures you need to take, so do a little research before starting the diet.

The Benefits of Nutritional Ketosis

Weight Loss

By switching to a ketogenic diet, you are essentially turning your body into a fat burning machine. Your body uses fat more efficiently than carbs, and burning fat usually helps establish a healthier metabolism.

Fighting Cancer

Cancer cells feed off sugar. That’s a fact. By eliminating sugar and carbs from you diet, you may be able to effectively prevent or fight cancer. Unlike the cells in our body, cancer cells cannot switch to use fat for energy. By starving the cancer cells of sugar, which they need to multiply, they essentially starve to death. Ideally, you want a diet that is 70% healthy fats (not junk food), 20% protein (ideally not from meat), and 5% healthy carbs (legumes, nuts, whole grains, or whole fruits and vegetables).

Improves Brain Health

More and more medical studies are revealing that a ketogenic diet can be a natural cure for Alzheimer’s disease. By entering your body into natural ketosis, you establish a natural flow of ketones (small fuel molecules) to your brain. Eating certain foods negatively affects your brain, so it makes sense that foods, which nourish your brain, can improve cognitive function. The diet also increases your focus and mental performance.

Take note that healthy carbs are still an important part of your diet. Bread, chips, and loads of junk food are not the carbs you need, though. The healthy carbs mentioned in this article are great in moderation on the ketogenic diet. When transitioning to this diet, it is important that you stay hydrated. Your body also may need a two week transition period for it to start burning fat.

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Biologically, humans are designed to consume food for nutritional purposes. Plants should be the first choice because they are the best sources of essential fatty acids.

Benefits

Essential fatty acids are important for human health. They are molecules that cannot be synthesized by the body but are vital for normal metabolism.

When essential fatty acids were first discovered in 1923, they were classified as a vitamin, more specifically, Vitamin F. It wasn’t until 1930 that essential fatty acids were classified and designated as fats instead of vitamins.

In order to differentiate the fatty acids, those that derive from plant sources are considered “essential”. Essential fatty acids are required for biological processes, not fuel processes. Essential fatty acids are fatty acids that human beings must ingest because the body requires these substances for optimal health and wellbeing.

Essential fatty acids include, but are not limited to:

• Alpha-Linolenic Acid, an Omega-3 fatty acid
• Linolenic Acid, an Omega-6 fatty acid
• Gamma-Linolenic Acid, an Omega-6 fatty acid
• Lauric Acid, a saturated fatty acid
• Eicosapentaenoic Acid (EPA)
• Docosahexaenoic Acid (DHA)
• Palmitoleic Acid, a mono-saturated fatty acid

Omega 3

Omega 3 essential fatty acids are considered unsaturated fatty acids. These kinds of acids are double-bonded.

Many people believe that the best source of Omega 3 derives from fish. This may be true for animals, but not for humans. Humans can get all the Omega 3 they need from a plant called Flax. The oil from the Flax plant is called Flax Oil or Flax Seed Oil. It is easily accessible in health food stores around the country.

Instead of obtaining Omega 3 oil from fish, why not obtain it from the source whereby many fish obtain if from? A great natural source of Omega 3 oil is Alga oil, oil from algae.

Alga is a Latin term for seaweed. Algae is a large and diverse group or classification of simple, typically autotrophic organisms. They range from multicellular to unicellular forms.

Algae are photosynthetic-like land plants, and are simple because their tissues are not organized into the numerous distinct organs that found in land plants.

The largest and most complex marine forms are called seaweeds. Seaweed is the most nutritionally abundant food on the planet. The Moringa plant is its land equivalent.

Wheat Germ oil is another good source of Omega-3 essential fatty acid. Omega-3 essential fatty acids can be found in the following forms:

• Plants
• Green and Romaine lettuce
• Kale
• Spinach
• Purslane
• Broccoli
• Legumes
• Kidney beans
• Navy beans
• Pinto beans
• Lima beans
• Peas
• Split peas
• Fruits
• Orange
• Lemon
• Lime
• Grapefruit
• Watermelon
• Cantaloupe
• Crenshaw
• Honey Dew

Please note that when Omega 3s are cooked, oxidation occurs and they become damaged

Omega 6

Omega 6 essential fatty acids are unsaturated fatty acids. Omega 6 essential fatty acids include, but are not limited to:

• Linoleic Acid
• Gamma-Linoleic Acid
• Arachidonic Acid

Even though Omega 6 polyunsaturated fatty acids are plant-derived, some of its vegetable sources are highly suspect and cannot be absorbed by the human body. This includes:

• Soybean
• Cotton
• Palm
• Rapeseed

A high consumption of Omega 6 polyunsaturated-fatty acids (have been implicated in certain diseases, including various cancers. Omega 6 is commonly found in vegetable oils.

Omega 9

Omega-9 is a family of fatty acids and includes Stearic acid and Oleic acid, two major fatty acids. Stearic acid is a saturated fat that can be converted to Oleic acid, a mono-unsaturated fat.

Naturally produced by the human body, Omega 9 is considered a nonessential fatty acid and does not need to be supplemented.

When there is lack or insufficiency of Omega 3 and Omega 6, the body uses Omega 9. The body produces Omega 9 to compensate for Omega 3 and Omega 6.

The best source for all three essential fatty acids, Omega 3, 6, and 9, is Black Currant Seed oil, followed by Hemp Seed oil.

A few other good sources of Omega 3 and Omega 6 essential fatty acids include:

• Flax Seed oil
• Wheat Germ oil
• Safflower oil
• Evening Primrose oil

Thank you for reading!

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