Turmeric & Fish Oil Diet

Turmeric and fish oil are two important components in diets designed to reduce inflammation in the body. Dr. Andrew Weil notes in his book "Healthy Aging" that the consensus among cardiologists has changed so that chronic inflammation in the arterial walls rather than atherosclerosis is viewed as the root cause of heart disease. Scientists have also identified chronic inflammation as precursors to type II diabetes, Alzheimer's disease and even cancer. As with any other new diets, consult your doctor before starting a diet with turmeric and fish oil.

Inflammation and the Human Body

Inflammation is a natural part of the immune system. For example, when a germ enters the system, the body creates a specific, controlled inflammatory condition that excites the immune system to eliminate the germ. It then cools that inflammation, returning the body to homeostasis. The agents by which the body does this are omega-6 and omega-3 fatty acids. Both interact with the same metabolic enzymes, creating hormones that either increase or decrease inflammation.

Because omega-6 and omega-3 fatty acids are essential nutrients, meaning the body cannot make them and must rely on outside sources for them, the ratio at which you ingest them has a significant impact on this inflammatory system. The standard American diet is extremely high in omega-6 fatty acids, which increase inflammation. Omega-6 is in foods such as meat and eggs and in vegetable oils such as soybean, cottonseed, safflower, sunflower and corn. Omega-3 is not very common in the standard American diet. Omega-3 sources include fish, fish oil, grass-fed eggs, grass-fed meat, krill, green-lipped mussels, some nuts, and seeds such as flax, chia and hemp. The ideal ratio of omega-6 to omega-3 in the diet should be between 1:1 and 4:1, but the ratio in the standard American diet is from 10:1 to 30:1. When the amount of omega-6 in the body is significantly higher than omega-3, it creates an environment of chronic inflammation, which can lead to chronic disease. Turmeric and fish oil are anti-inflammatory foods that can even out the ratio.

Turmeric

Turmeric has been cited in possibly playing a role in preventing or delaying the onset of Alzheimer's disease, as a result of its anti-oxidative and anti-inflammatory properties. The phytonutrient curcumin, which gives turmeric its deep yellow color, is the powerful anti-inflammatory agent in this spice. Attention to this spice and its possible correlation to Alzheimer's prevention are a result of low rates of the disease and dementia in rural Indian populations, where curry, a spice mixture made with turmeric, is a staple in the diet.

Fish Oil

Fish oil is the best source of omega-3 fatty acid, which is the body's primary resource for cooling inflammation. There are three types of omega-3 fatty acids. Alpha-linolenic acid (ALA) is found in plant sources such as flaxseeds, but docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which have the most significant impact on heart health, are found primarily in fish oil. Other vegan sources include the microalgae Crypthecodinium cohnii and Schizochytrium for DHA and the oil from brown algae, otherwise known as kelp, for EPA.

Warning

It is possible, although extremely unlikely in the standard American diet, to take in too much omega-3 fatty acid. According to the U.S. Food and Drug Administration, taking fish oil in excess of 3 grams per day might cause increased incidence of bleeding, hemorrhagic stroke and, in people with diabetes, increased LDL cholesterol. Also, people with congestive heart failure should consult their doctors before starting a regimen of fish oil in the diet.

Quality Matters

When you use turmeric and fish oil to create an anti-inflammatory diet, it is important to get quality products. Organic spices are less likely to contain chemicals and toxins that might counteract the spices' anti-inflammatory purposes. Fish oil from unreliable sources can contain heavy metals such as mercury. Also, fish oil can easily go rancid, making it dangerous to consume. Look for pharmaceutical grade EPA/DHA fish oil to ensure the highest quality, freshness and effectiveness. It is possible, with some good research, to find pharmaceutical grade capsule sources of fish oil, but it is more commonly found in liquid form. Expiration dates and storage instructions on both capsule and liquid forms should be strictly adhered to.