Health Front
News That's Good for You
October 2008
Reprinted with permission from Taste For Life
D: The sunshine vitamin
Recent research suggests that only low levels of vitamin D are necessary to reduce—by 26 percent—the risk of death by all causes. Heart disease, osteopenia (decreasing bone density), osteoporosis, several cancers, and autoimmune diseases may be linked to vitamin D deficiency.
If you live north of Hartford, Connecticut, or Denver, Colorado (where it’s harder to obtain D from sunlight), or routinely use sunblock, consider fortified foods such as cereal and milk plus supplements to get enough of this important vitamin. Research suggests that 2,000 IUs of vitamin D is a safe daily dosage for adults.
selected source
- “Efficacy of Daily and Monthly High-Dose Calciferol in Vitamin D–Deficient Nulliparous and Lactating Women” by H. F. Saadi et al.
- “Vitamin D and Calcium Supplementation Reduces Cancer Risk: Results of a Randomized Trial” by J. M. Lappe et al., Am J Clin Nutr, 6/07
- “Vitamin D May Decrease the Risk of Death: Study” by Stephen Daniells, www.nutraingredients-usa.com, 8/12/08
A popular berry
While shopping at your favorite store, have you noticed all the foods made with raspberries? Many manufacturers are realizing the value of this popular fruit, which contains 50 percent more antioxidant activity than strawberries. Even better, the healthful compounds in raspberries are not lost during processing. Nearly 140 food products containing the berry (not raspberry flavor) have been launched so far this year.
Ellagic acid, found in raspberries, may deactivate certain carcinogens, reducing the risk of skin, bladder, esophagus, lung, and breast cancers. Raspberries are a good source of vitamin C as well. Enjoy this fruit in organic and natural food products, on cereal, in smoothies, as a topping for plain yogurt, or by the handful.
selected sources
- “Foods That Fight Cancer: Berries,” American Institute for Cancer Research, www.aicr.org, 2006
- “Survey Supports Raspberry’s Rise as Ingredient,” www.nutraingredients-usa.com, 8/13/08
Let's all love the olive
The Mediterranean diet—emphasizing plant-based foods, fish, and lean protein—is known for its cardioprotective effects. A recent clinical trial finds that olive oil, a main source of fat in this diet, may reduce the risk of atherosclerosis. Participants in the study, who had similar lifestyle habits and diets, consumed olive oil regularly for three weeks. At the end of the period, authors reported a reduction in LDL (lousy) cholesterol oxidation, which has been linked to the development of atherosclerotic plaque. In addition, HDL (healthy) cholesterol levels increased with the olive oil diet. Study authors attribute the heart-healthy outcomes to phenolic compounds in the olive oil.
selected sources
- “Clinical Trial Examines Olive Oil’s Effects on Low Density Lipoprotein” by Marissa N. Oppel, MS, HerbClip, 8/15/08
Fabulous fats
Omega-3 fatty acids may reduce the risk of central vision loss in age-related macular degeneration (AMD), a retinal disease that is expected to rise in incidence as baby boomers age. In a recent study, eating oily fish at least once a week was associated with a 50 percent reduction in the risk of “wet” AMD (in which central vision loss occurs rapidly), compared to people who consumed less than one portion every week. Omega-3 fatty acids may protect against the onset of AMD because of their vital role in supporting retinal nerve cells.
In this study, researchers investigated the dietary intake of omega 3s from fish only. Anchovies, mackerel, herring, salmon, and tuna are rich in these essential fatty acids.
selected sources
- “Omega-3 Again Linked to Healthier Eyes” by Stephen Daniells, www.nutraingredients-usa.com, 8/13/08
- The Omega 3 Cookbook by Michael van Straten ($16.99, Kyle Books, 2007)
Talking stalk
Would you believe that until the 1920s, broccoli was virtually unknown in the United States? But by the 1930s, this cruciferous vegetable was an established crop and a widely accepted part of the American diet. Today, broccoli’s good for more than just filling our plates with tasty nutrition. This leafy green may benefit cardiovascular health. A compound in cruciferous vegetables, sulforaphane was shown in a recent study to double the production of a protein beneficial to blood vessel health. Sulforaphane even helped heal blood vessels damaged by elevated blood sugar levels. Other studies suggest that broccoli protects against UV damage and may prevent some cancers. Sulforaphane is found in other members of the cabbage family, including bok choy, Brussels sprouts, cauliflower, kale, radishes, turnips, and watercress.
selected sources
- “Activation of NF-E2-Related Factor-2 Reverses Biochemical Dysfunction of Endothelial Cells Induced by Hyperglycemia Linked to Vascular Disease” by M. Xue et al., Diabetes, 8/4/08
- “Broccoli Can Reverse Diabetic Heart Damage, Say Researchers” by Shane Starling, www.nutraingredients-usa.com, 8/8/08
- “Multi-Targeted Prevention of Cancer by Sulforaphane” by J. D. Clarke et al., Cancer Lett, 5/24/08
Leave it to bees
Dextromethorphan is a common over-the-counter medication for children’s cough, despite evidence that it works no better than placebo. By contrast, honey is generally considered safe for children over the age of one and is recommended for persistent cough by the World Health Organization.
A recent study put these cough remedies to the test. Subjects aged 2 to 18 with upper respiratory tract infections were assigned to take honey, dextromethorphan, or placebo. Researchers report that honey led to significantly greater improvements than dextromethorphan or placebo, including reduced frequency and severity of cough and better sleep quality. Study authors conclude that honey provides a “generally safe and well-tolerated alternative for practitioners to recommend.” Echinacea and elderberry, both available as tea and extract, may ease cough as well.
selected source
- “Study Finds Honey More Effective than Dextromethorphan for Children’s Nighttime Cough” by Marissa N. Oppel, MS, HerbClip, 8/15/08
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