Cognitive abilities linked to diet and nutrients

Elderly people who had diets higher in levels of vitamins B, C, D & E and Omega-3 fatty acids did better on mental acuity tests and showed less brain shrinkage than those who ate a diet consisting of junk food, according to research by scientists from the Oregon Health and Science University in Portland, Ore., and the Linus Pauling Institute at Oregon State University.

Brain shrinkage is typical of Alzheimer’s disease. Previous studies hinted at the role that nutrition may play in staving off the disease, but this study, the first of its kind, measured 30 different blood nutrient levels, reflecting a much wider range of nutrients, and adds specificity to the findings.

“This approach clearly shows the biological and neurological activity that’s associated with actual nutrient levels, both good and bad,” said Maret Traber, a principal investigator with the Linus Pauling Institute and co-author on the study.

“The vitamins and nutrients you get from eating a wide range of fruits, vegetables and fish can be measured in blood biomarkers,” Traber said. “I’m a firm believer these nutrients have strong potential to protect your brain and make it work better.”

The study group included elderly people with an average age of 87 with no special risk factors for memory or mental acuity.

The most favorable cognitive outcomes and brain size measurements were associated with two dietary patterns – high levels of marine fatty acids, and high levels of vitamins B, C, D and E. Trans-fatty foods were associated with the worst cognitive performance.

Consuming olive oil may prevent strokes

If you, or someone you know, is 65 or older, researchers are now suggesting the inclusion of more olive oil in your diet to help prevent stroke.

In a study by the University of Bordeaux of 7,625 people aged 65 and older, those who regularly used olive for cooking and as a dressing had a 41 percent lower risk of stroke compared with those who never consumed olive oil.

“Our research suggests that a new set of dietary recommendations should be issued to prevent stroke in people 65 and older,” said study author Cécilia Samieri, PhD, with the University of Bordeaux and the National Institute of Health and Medical Research (INSERM) in Bordeaux, France. “Stroke is so common in older people and olive oil would be an inexpensive and easy way to help prevent it.”

Olive oil is associated with other proven health benefits as well, such as protective effects against diabetes, high blood pressure, high cholesterol, and diabetes.

Apples linked with keeping muscles strong into old age

A component of apple peels just might keep the doctor away. Ursolic acid, a natural compound found in the peel, is believed to correct gene signatures that lead to muscle atrophy, according to findings from the University of Iowa.

When ursolic acid was added to the food of normal mice for a period of weeks, their muscles grew. The animals also became leaner and had lower blood levels of glucose, cholesterol, and triglycerides.

“Muscle wasting is a frequent companion of illness and aging,” said Christopher Adams of The University of Iowa, Iowa City. “It prolongs hospitalization, delays recoveries and in some cases prevents people from going back home. It isn’t well understood and there is no medicine for it.”

It has not been determined whether the findings in mice will happen the same effect in human patients, Adams says, but his goal now is to “figure out if this can help people.” If so, the next step is determining how much needs to be consumed to have the same health benefits.

New discovery of green tea’s health benefits

One of green tea’s beneficial compounds has been found to increase the number of “regulatory T cells” that play a key role in immune function and suppression of autoimmune disease.

Green tea is known to have anti-inflammatory properties, boost immunity, and prevent cancer. Researchers who are currently studying its healing powers now believe this newly discovered mechanism — caused by the compound in green tea, a polyphenol called EGCG — is responsible for much of the tea leaves’ health benefits. While pharmaceutical drugs may provide some of the same benefits, the use of a natural substance such as green tea avoids toxicity issues associated with synthetic chemicals.

“This appears to be a natural, plant-derived compound that can affect the number of regulatory T cells, and in the process improve immune function,” said Emily Ho, a Linus Pauling Institute principal investigator and associate professor in the Oregon State University Department of Nutrition and Exercise Sciences.

“When fully understood, this could provide an easy and safe way to help control autoimmune problems and address various diseases,” Ho said.

New salt findings contradict long-standing thinking

A report recently published in the prestigious Journal of the American Medical Association created a controversy over its results that indicated a low-salt diet could lead to heart disease.

Belgium researchers followed almost 3,700 people for an eight-year period, ending when the participants were approximately 49 years old, and found that those individuals who consumed the lowest amount – approximately 2,500 mg per day – were no more likely to develop hypertension (high blood pressure) compared with individuals who consumed an average of 6,000 mg per day. There was also a higher rate of death from heart disease (4 percent) associated with the lowest amounts of consumption, whereas the rate was only 1 percent among those who consumed the highest amounts.

A couple of other recent studies also point to similar results: A national nutrition survey published September 2008 in the Journal of General Internal Medicine found that low sodium intake was linked to higher cardiovascular mortality, and a study published in the April 2011 edition of Diabetes Care found that type 1 diabetes patients with the lowest sodium intake were most likely to die during its 10-year duration.

The Centers for Disease Control and Prevention was quick to publicly criticize the Belgium study. “Salt increases blood pressure.  More salt leads to higher blood pressure and higher blood pressure leads to worse cardiovascular health,” said Dr. Briss of the CDC. He also stated the study was too small, the participants too young, and some of the participants were heavy smokers.

U.S. public health officials set the maximum recommended daily consumption at 2,300 mg, while the American Heart Association recommends no more than 1,500 mg per day.

It is time to end the low-fat myth, say Harvard nutrition experts

Harvard School of Public Health (HSPH) nutrition experts told food industry leaders at the seventh annual World of Healthy Flavors Conference held in Napa, Calif., in January that it’s time to stop focusing on low-fat diets and asked them to take the “no more low-fat” pledge. The conference brought together nutrition researchers from establishments such as schools, supermarkets, and restaurants, including Panera Bread and Olive Garden.

The “Focus on Fat” panel recommended avoiding “low-fat” terminology and thinking, since diets low in fat are often high in sodium and carbohydrates from sources such as white flour and rice, refined snacks, and sugary drinks. They encouraged the nutritionists to instead focus on eliminating trans fats and educating consumers about healthier fats.

Dr. Ronald Krauss, a senior scientist and the director of atherosclerosis research at Children’s Hospital Oakland Research Institute, and cardiologist and epidemiologist Dr. Dariush Mozaffarian, who co-directs the program in cardiovascular epidemiology at Brigham and Women’s Hospital and Harvard Medical School and is an assistant professor at the Harvard School of Public Health, have been involved in numerous studies measuring the effects of dietary habits on cardiovascular health and disease. They and many of their colleagues have found little evidence that low-fat diets are any better for health than moderate or high-fat diets.

Parsley and celery found to have important component that halts breast cancer

A compound found in plant products can stop certain breast cancer tumor cells from multiplying and growing. The compound, apigenin, is most prevalent in parsley and celery, but can also be found in apples, oranges, nuts and other plant products. However, apigenin is not absorbed efficiently into the bloodstream, so scientists are unsure of how much can or should be ingested.

Apigenin was found to delay the formation of tumors and reduced the overall number of tumors.  However, while apigenin did delay tumor growth, it did not stop the initial formation of cancer cells within the breast.

“We don’t have specific dosage for humans yet,” Hyder said. “However, it appears that keeping a minimal level of apigenin in the bloodstream is important to delay the onset of breast cancer that progresses in response to progestins such as MPA. It’s probably a good idea to eat a little parsley and some fruit every day to ensure the minimal amount. However, you can also find this compound in pill supplements in the health food section of many stores. Of course, you should always check with your doctor before making any major changes to your diet or lifestyle.”

Caffeine as a powerful antioxidant?

New evidence points to how the caffeine in coffee, tea, and other foods seems to be a powerful antioxidant and protects against conditions such as Alzheimer’s disease and heart disease on the most fundamental levels.

The in-depth analysis presented by Annia Galano and Jorge Rafael León-Carmona in American Chemical Society’s The Journal of Physical Chemistry B describes evidence – including detailed theoretical calculations on caffeine’s interactions with free radicals – that suggests coffee is one of the richest sources of healthful antioxidants in the average person’s diet.

However, scientists know little about exactly how caffeine works in scavenging the so-called free radicals that have damaging effects in the body. And those few studies sometimes have reached contradictory conclusions.

A little red pepper can help curb appetite and burn calories

Consuming a reasonable amount of ordinary dried, ground cayenne red pepper can curb appetite, especially for those who don’t normally eat the popular spice, according to research from Purdue University.

“We found that consuming red pepper can help manage appetite and burn more calories after a meal, especially for individuals who do not consume the spice regularly,” said Richard Mattes, distinguished professor of foods and nutrition who collaborated with doctoral student Mary-Jon Ludy. “This finding should be considered a piece of the puzzle because the idea that one small change will reverse the obesity epidemic is simply not true. However, if a number of small changes are added together, they may be meaningful in terms of weight management. Dietary changes that don’t require great effort to implement, like sprinkling red pepper on your meal, may be sustainable and beneficial in the long run, especially when paired with exercise and healthy eating.”

A previous study found similar findings; however, Mattes stated the amount consumed in that study was deemed to be an unrealistic quantity for most of the U.S. population. The Purdue researchers used 1 gram, or approximately 1/2 teaspoon – a more acceptable amount for daily consumption.

Mattes said the findings also show that the ground red cayenne pepper should be consumed in non-capsule form because the taste – the sensory experience – maximizes the digestive process.

“That burn in your mouth is responsible for that effect,” he said. “It turns out you get a more robust effect if you include the sensory part because the burn contributes to a rise in body temperature, energy expenditure and appetite control.”

More than half of U.S. adults use dietary supplements

The National Center for Health Statistics released a new report that shows, between the years 2003-2006, more than 50 percent of U.S. adults aged 20 and over used dietary supplements. A previous study for years 1988-1994 showed just over 40 percent used supplements. Multivitamin/multiminerals are the most used supplement, at approximately 40 percent.

Other key findings:

• Women are more likely than men to use one or more supplements
• Use of supplemental calcium increased from 28 percent for 1988-1994 to 61 percent during 2003-2006
• Use of vitamin D increased from 1988–1994 through 1999–2002 for men and women in most age groups
• Folic acid supplementation has increased only slightly between 1998 and 2006

View the report here: http://www.cdc.gov/nchs/data/databriefs/db61.htm