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Nutrition

Hydrolyzed collagen featured article

Background

Collagens are major structural proteins in numerous body tissues, including tendons, ligaments, cartilage, skin, blood vessels, muscles, gut tissue, and dentin. They are the most abundant proteins in the body, comprising 30 percent of the total protein mass. The human body continuously manufactures collagens to maintain tissue structural integrity. However, aging drives a progressive decrease in protein synthesis and reduced capacity to produce new collagen.

Collagens are also highly versatile biomaterials with wide applications and usage across medical, dental, and pharmacological fields. In 2018, financial experts estimated that the collagen market accounted for nearly $3.5 billion and will likely reach $4.6 billion by 2023, in large part due to the rising demand in the medical and healthcare industries.(Source: MarketsandMarkets)

Collagen types and structure

Collagens...

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Episodes

insulin

Dr. Ben Bikman: How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep

Posted on July 11th 2025 (2 months)

Dr. Ben Bikman and Rhonda Patrick discuss the primary causes of insulin resistance and how to reverse it in as little as 90 days.

exercise

Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance

Posted on April 22nd 2025 (5 months)

Dr. Andy Galpin & Dr. Rhonda Patrick discuss nutrition, supplement, and recovery strategies for improving exercise performance.

nutrition

How to Solve Aging in America

Posted on February 19th 2025 (7 months)

Dr. Rhonda Patrick's testimony before the United States Senate Special Committee on Aging.

Topic Pages

  • Autophagy

    Nutrient scarcity inhibits mTOR and activates AMPK, inducing autophagy; nutrient abundance activates mTOR, suppressing autophagic flux.

  • Breast milk and breastfeeding

    Maternal macro- and micronutrient intake modulates breast-milk nutrient composition, determining infant exposure during breastfeeding.

  • Creatine

    Nutritional intake of creatine and its amino acid precursors augments intramuscular phosphocreatine, accelerating ATP resynthesis during intense exertion.

  • Depression

    Nutrient availability modulates neurotransmitter synthesis, neuroinflammation, oxidative stress and gut–brain-axis signaling, thereby influencing depressive pathophysiology.

  • Fasting

    During fasting, absence of dietary nutrition triggers glycogenolysis, lipolysis, ketogenesis, and autophagy to maintain cellular energy homeostasis.

  • FOXO

    Dietary nutrient levels regulate FOXO via insulin/IGF-1, AMPK, and mTOR pathways, altering its phosphorylation, subcellular localization, and transcriptional activity.

  • Hydrolyzed collagen

    Ingested hydrolyzed collagen supplies bioavailable glycine, proline, and hydroxyproline peptides, nutritionally supporting endogenous collagen biosynthesis.

  • Neu5Gc

    Nutritional intake of Neu5Gc from mammalian meat integrates into human glycans, provoking anti-Neu5Gc antibody-mediated chronic inflammation.

  • Omega-3 fatty acids

    Dietary omega-3 fatty acids integrate into phospholipid membranes, modulating eicosanoid production, resolvin synthesis, and consequent anti-inflammatory metabolic signaling.

  • Quercetin

    Nutritional intake supplies quercetin, whose intestinal glucoside hydrolysis enables absorption, antioxidant activity, and modulation of inflammatory nutrient-signaling pathways.

  • Sodium (Salt)

    Dietary sodium establishes electrochemical gradients for intestinal nutrient symport, regulates extracellular volume, and influences systemic blood pressure.

  • Sugar-sweetened beverages (SSBs)

    Sugar-sweetened beverages deliver rapidly absorbable sucrose/fructose, spiking glycemia and insulin, increasing energy intake while providing negligible micronutrients.

  • Ultra-processed Foods (UPFs)

    Ultra-processing disrupts food matrices, concentrates refined macronutrients, adds additives, collectively degrading nutritional quality and impairing nutrient bioavailability.

  • Vitamin C

    In human nutrition, vitamin C is an essential dietary micronutrient absorbed via SVCT1/2, functioning as redox cofactor and collagen-synthesis co-substrate.

  • Zinc

    Nutritional zinc intake determines intracellular zinc homeostasis, enabling its cofactor roles in metalloenzymes, transcription factors, and immune signaling.

News & Publications

  • Childhood body composition and fitness influence anxiety and depression—higher visceral fat increases risk, while greater lean mass and cardiorespiratory fitness offer protection. doi.org
    Anxiety Depression Development Exercise Fat Inflammation Nutrition Obesity

    Preadolescence is a critical stage for both physical growth and emotional well-being, and new findings highlight how body fat, lean mass, and fitness may connect with anxiety and depression.

    The study included 207 children aged 8 to 11 from the Greater Boston area, each completing a single lab visit. During this visit, their body composition was measured with dual-energy X-ray absorptiometry (DXA), which provided detailed readings of overall body fat, lean mass, and visceral fat (fat stored around internal organs). To assess fitness, each child performed a treadmill test with respiratory monitoring to determine VO2peak, the maximum rate of oxygen consumption during peak exertion. Participants also filled out questionnaires assessing trait anxiety and depressive symptoms.

    The results suggest meaningful patterns linking physical traits and mental health:

    • Higher body fat percentage was associated with greater anxiety but not with depression.
    • Higher visceral fat was linked to higher levels of both anxiety and depression.
    • Greater lean mass was connected to fewer symptoms of both anxiety and depression.
    • Higher cardiorespiratory fitness was linked to lower anxiety as well as lower depression.
    • Body mass index showed no significant associations, likely reflecting its limitations compared with more precise measurements.

    What might explain these links? Visceral fat promotes chronic low-grade inflammation and releases immune signals that can alter brain circuits involved in mood regulation. By contrast, fitness and muscle mass may promote resilience by supporting healthier stress responses. They also release myokines, which are hormone-like proteins that lower inflammation and protect brain health. Together, these processes suggest a biological pathway through which body fat, lean mass, and fitness may shape emotional well-being in children.

    Conclusion:
    Children with more visceral fat and lower fitness tended to report greater anxiety and depression, while those with more muscle mass reported fewer symptoms. However, because this study provides only an observational snapshot in time, it cannot determine how much differences in body composition and fitness influence mood regulation and how much they are influenced by it. Long-term and intervention studies are needed to clarify this relationship and identify the best strategies for early prevention. Nevertheless, these findings underscore that fostering regular physical activity and balanced nutrition from early childhood may not only promote physical health but also mental well-being. Learn more about lifestyle factors that can improve depression in this clip featuring Dr. Charles Raison.

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  • An okra-enriched diet could counteract metabolic disruptions caused by overfeeding in infancy. www.sciencedirect.com
    Diet Inflammation Insulin Resistance Nutrition Obesity

    Early-life nutrition influences lifelong health, and excessive calorie intake in infancy can set the stage for obesity, insulin resistance, and chronic inflammation. However, okra, a vegetable rich in anti-inflammatory and antioxidant compounds, may help counteract these harmful effects. A recent study found that rats overfed during infancy became obese and glucose intolerant, but those fed an okra-enriched diet avoided these issues entirely.

    Researchers raised a group of rat pups in small litters, where each pup had greater access to milk, and another group in normal-sized litters. After weaning, the pups ate either a standard diet or one supplemented with 1.5% okra powder. The researchers tracked food and water intake, weight gain, glucose tolerance, insulin response, and inflammation in the animals' brains and fat tissue.

    Pups from small litters (who consumed more calorie-dense milk) gained more weight, ate more food, and developed obesity, high blood sugar, high triglycerides, and insulin resistance in the brain. These rats also showed elevated levels of pro-inflammatory molecules in the hypothalamus, including 78% higher interleukin-6 levels. But when these same rats consumed the okra-supplemented diet, they avoided these metabolic disruptions.

    These findings suggest that okra helps protect against long-term metabolic harm caused by early overfeeding in early life. Breastfeeding also helps support a normal body weight and metabolism. Learn more in our overview article.

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  • Long-term adherence to healthy diets more than doubles the likelihood of maintaining good overall health, both mentally and physically, into mid-70s. www.nature.com
    Nutrition Diet Aging Inflammation

    With more than 80% of older adults in the U.S. having at least one chronic health condition, finding ways to support healthy aging has become a public health priority. A recent study found that people who followed healthy diets over the long term were more than twice as likely to age well—physically, mentally, and emotionally—even into their mid-70s.

    Researchers followed adults for 30 years as part of two large, long-running health studies in the U.S. They looked at how closely people followed eight well-known dietary patterns, including the Alternative Healthy Eating Index (AHEI)—a scoring system that reflects how well someone’s diet aligns with current nutrition guidelines. Other patterns included the Mediterranean diet, the DASH diet, a plant-based diet, and the Planetary Health Diet.

    The researchers also examined diets linked to higher levels of inflammation and insulin resistance and the amount of ultra-processed food people ate. They then compared these patterns to a comprehensive measure of healthy aging, including physical function, cognitive ability, mental health, and freedom from major chronic disease.

    They found that people with the highest AHEI scores were 2.43 times more likely to maintain good overall health as they aged, up to 75. Similar benefits appeared for people who followed Mediterranean-style, MIND, and plant-based diets. In contrast, those who ate the most ultra-processed food or followed dietary patterns that drive inflammation and high blood glucose levels were less likely to age in good health.

    These findings suggest that long-term dietary choices can meaningfully influence how well we age—not just how long we live. Learn more about lifestyle factors that prolong healthy aging in this episode featuring Dr. Rhonda Patrick.

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  • Strawberry consumption boosts thinking speed and lowers systolic blood pressure by 3% in older adults. www.sciencedirect.com
    Nutrition Diet Heart Disease Memory Blood Pressure Polyphenol Cardiovascular

    Cognitive decline and cardiovascular disease often go hand in hand—and both become more common with age. Nutrition plays a key role in protecting brain and heart health, and certain fruits rich in antioxidants may offer targeted benefits. A recent study found that consuming fresh strawberries daily improved cognitive function and lowered systolic blood pressure by an average of 3% in older adults.

    Researchers provided 35 healthy adults, ages 60 to 78, a strawberry powder or a placebo each day for eight weeks. Each person tried both options in random order, with a four-week break in between. The strawberry powder, made from freeze-dried fruit, delivered the same nutrients and antioxidants as two cups of fresh strawberries. The researchers measured the participants' cognitive function using standard tests and tracked markers of heart health, including blood pressure, waist size, blood lipids, and antioxidant levels.

    The participants' thinking speed improved during the strawberry phase, while episodic memory improved modestly during the placebo phase. After eight weeks of strawberry consumption, systolic blood pressure dropped by an average of 3%, and waist size decreased slightly. Participants' blood antioxidant capacity increased with strawberries but decreased with the placebo. Triglycerides increased during the placebo period but remained stable with strawberries.

    The findings from this small study suggest that regular strawberry intake supports brain and heart health in older adults. Strawberries are rich in polyphenols. Learn more about polyphenols in our overview article.

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  • A modified Mediterranean ketogenic diet boosts healthy brain fats and reduces Alzheimer's-associated markers, suggesting potential neuroprotective effects. pmc.ncbi.nlm.nih.gov
    Nutrition Brain Alzheimer's Diet Ketogenic Diet

    Roughly 60% of the human brain is made up of fat, which plays a crucial role in the structure and function of brain cells. In Alzheimer’s, fat metabolism in the brain becomes altered, influencing disease progression. A recent study found that a modified Mediterranean ketogenic diet boosted healthy fats in the brain and lowered Alzheimer’s-associated markers.

    The study included 20 adults with prediabetes who were at risk for developing Alzheimer’s. Participants followed the modified Mediterranean ketogenic diet or the American Heart Association diet for six weeks. After a six-week break, they switched to the opposite diet for another six weeks. Before and after each diet intervention, participants underwent cognitive testing, and the researchers evaluated their blood lipids and Alzheimer’s markers, including amyloid-beta and tau.

    They found that the modified Mediterranean ketogenic diet caused notable changes in blood lipids, increasing molecules linked to fat breakdown and energy use (such as free fatty acids and acylcarnitines) while lowering triglycerides. It also boosted healthy lipid types (plasmalogens) and reduced harmful ones (deoxyceramides). These alterations in blood lipids correlated with improved Alzheimer’s biomarkers and cognitive measures. The American Heart Association diet had little or no effect on blood lipids or cognitive function.

    The traditional ketogenic diet is high in fat and low in carbohydrates. The modified Mediterranean-ketogenic diet is rich in fish, lean meats, and fiber-rich green leafy vegetables, nuts, and berries. About 5% to 10% of its calories come from carbohydrates, 60% to 65% from fat, and 30% from protein. In the American Heart Association diet, about 55% to 65% of calories come from carbohydrates, 15% to 20% from fat, and 20% to 30% from protein.

    The findings from this small intervention study suggest that a modified Mediterranean ketogenic diet protects against Alzheimer’s disease. Learn more about the ketogenic diet and Alzheimer’s disease in this clip featuring Dr. Dale Bredesen.

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  • Vegans show prolonged side effects and slower healing following photodynamic therapy, demonstrating diet's influence on therapeutic outcomes. www.tandfonline.com
    Nutrition Cancer Diet Vegetarian Protein Red Light Therapy

    Photodynamic therapy is a widely used treatment for actinic keratoses—rough, scaly patches on the skin that may develop into cancer if not treated. Typically, complete skin healing after photodynamic therapy takes between five and ten days, but a recent study found that healing rates differ markedly between vegans and omnivores.

    The study involved 60 patients (30 omnivores and 30 vegans) who were treated with photodynamic therapy for actinic keratosis. Researchers compared side effects using a local skin response score at three intervals: three days, seven days, and 30 days post-treatment. They also noted the time required for complete skin healing in both groups.

    They found that vegans experienced higher total local skin response scores at each interval, indicating they had more severe side effects. On day three, vegans had considerably more swelling and blistering than omnivores. By day seven, they had more redness, peeling, swelling, and blistering. At thirty days, redness and peeling were still more noticeable in vegans. The time required for complete skin healing was notably longer for the vegan group.

    These findings suggest that diet influences healing time following photodynamic therapy, with vegans being more prone to prolonged side effects and slower healing.

    Photodynamic therapy involves the use of a photosensitizing agent (a drug that becomes activated by light) and a specific wavelength of light. When the photosensitizer is exposed to this light, it produces reactive oxygen species that can destroy targeted cells. It differs from photobiomodulation—often called red-light therapy—which uses low-intensity light to stimulate cellular processes and promote healing and pain relief. Learn more about photobiomodulation in our overview article.

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  • Polystyrene nanoplastic exposure alters breast milk proteins, potentially impairing neurodevelopment in breastfed infants. www.utep.edu
    Nutrition Development Vitamin A Breast Milk

    Beta-lactoglobulin is a protein in breast milk. It binds to retinol, a form of vitamin A that plays a crucial role in neurodevelopment, facilitating its transport. A recent study found that nanoplastic exposure induces structural changes in beta-lactoglobulin, impairing retinol binding and transport.

    Researchers conducted a multi-part study to investigate the effect of polystyrene nanoparticles on beta-lactoglobulin. First, they measured changes in the protein’s structure and its ability to bind retinol. Then, they examined polystyrene’s effects on lysozyme, an antibacterial protein found in breast milk. Finally, they assessed the effects of polystyrene exposure in worms.

    They found that polystyrene nanoparticles induced dose-dependent structural changes in beta-lactoglobulin, impairing its ability to bind to retinol. They identified similar structural abnormalities in lysozyme, driving the formation of amyloid fibrils (abnormal protein clumps). In worms, polystyrene impaired movement, similar to the effects of the neurotoxin paraquat.

    These findings suggest that polystyrene nanoparticles alter breast milk protein structures and functions, potentially driving nutritional deficiencies and neurological damage.

    Coming soon: a comprehensive overview article on microplastics.

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  • Consuming olive oil reduces the risk of early death from all causes by 20%. www.nature.com
    Nutrition Cancer Diet Inflammation Mortality Antioxidant Polyphenol Cardiovascular

    Olive oil is rich in bioactive compounds, including polyphenols, carotenoids, and oleic acid. It’s a fundamental component of the Mediterranean diet and is associated with a wide range of health benefits. A recent study found that high olive oil intake—more than 3 tablespoons daily—reduces the risk of early death from all causes by 20%.

    Researchers analyzed data from nearly 23,000 adults enrolled in a long-term cohort study in Italy. Participants completed questionnaires about their olive oil consumption, defined as high (3 tablespoons or more daily) or low (1.5 tablespoons or less daily). The researchers collected information about the participants' lifestyles, assessed their overall diet quality, and measured their biomarkers associated with chronic disease risk.

    They found that compared to low olive oil intake, high intake lowered the risk of early death from all causes by 20%, cancer by 23%, and cardiovascular disease by 25%. However, They found that the effect of high olive oil intake on reducing the risk of dying from all causes and cancer was slightly lower when considering the participants' biomarkers.

    These findings suggest that olive oil reduces the risk of early death from all causes, including cancer and cardiovascular disease. The polyphenols in olive oil exert potent antioxidant, anti-inflammatory, and anti-cancer effects. Learn more about the health benefits of polyphenols in our overview article.

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  • Moderate zinc intake – less than 11 milligrams – reduces the risk of developing hypertension by 7 percent, but higher intake increases the risk by 14 percent per additional milligram. www.eurekalert.org
    Nutrition Zinc Blood Pressure

    Zinc is an essential nutrient that participates in many biological processes, modulating the activity of more than 300 enzymes and 2,000 transcription factors. It plays critical roles in immune function, protein synthesis, wound healing, DNA synthesis, and cell division. A recent study found that moderate zinc intake reduces the risk of hypertension; however, higher intakes markedly increase the risk.

    The study involved more than 12,000 participants who did not have hypertension at their enrollment. Researchers assessed the participants' dietary intake using three consecutive 24-hour dietary recalls combined with a household food inventory. They tracked participants for about six years to identify new cases of hypertension, defined as having a systolic blood pressure of 140 mmHg or higher, a diastolic blood pressure of 90 mmHg or higher, being diagnosed by a physician, or being under antihypertensive treatment.

    They found that the relationship between zinc intake and hypertension risk demonstrated a J-shaped curve – that is, the risk fell with moderate intake but dramatically increased with higher intake. Moderate zinc intake (up to 10.9 milligrams daily) decreased the risk of developing hypertension by 7 percent. However, when consuming 10.9 milligrams or more daily, each additional milligram of zinc increased the risk of hypertension by 14 percent.

    These findings suggest that moderate zinc intake may help reduce the risk of developing hypertension, but excessive intake markedly increases the risk. Zinc plays a crucial role in maintaining healthy blood pressure by supporting the activity of nitric oxide synthase, an enzyme that regulates blood flow and vasodilation. Zinc deficiency impairs the vasodilatory response and can reduce taste sensitivity, potentially increasing salt intake and elevating blood pressure. Learn more about zinc in our comprehensive overview article.

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  • Diets rich in omega-3s and antioxidants slow brain aging and improve cognitive function in older adults. www.nature.com
    Nutrition Diet Aging Omega-3 Mental Health Vitamin E Dementia

    While brain aging is an inevitable part of growing older, lifestyle factors, particularly diet, can influence the rate at which this aging occurs. A recent study found that older adults with diets rich in omega-3 fatty acids, antioxidants, and vitamins demonstrate slower brain aging and better performance on cognitive tests.

    Researchers administered cognitive tests and brain imaging scans to 100 healthy older adults. They also measured 13 nutrition-related biomarkers in the participants' blood.

    They identified two brain aging patterns among the participants, with one group exhibiting accelerated aging and the other slower aging. Further analysis revealed that distinct dietary patterns distinguished the two groups. In particular, the intake of specific nutrients positively influenced brain health and cognitive function, including: - Alpha-linolenic acid (an omega-3 fatty acid found in nuts and seeds, such as walnuts and chia) - Eicosapentaenoic acid (an omega-3 fatty acid found in fatty fish, such as salmon) - Lutein (a polyphenol found in green leafy vegetables, such as kale) - Zeaxanthin (a polyphenol found in brightly colored vegetables, such as orange bell peppers and butternut squash) - Vitamin E (found in seeds and nuts, such as sunflower seeds and hazelnuts) - Choline (found in a variety of foods, including eggs and soybeans) These patterns were consistent even when considering the participants' demographics, fitness levels, and body measurements.

    These findings suggest that nutrient-rich diets are critical for maintaining cognitive health and decelerating the brain’s aging process. They also highlight the importance of dietary choices as potential tools to manage and mitigate age-related cognitive decline. Learn about other lifestyle choices that slow cognitive and physical aging in this episode featuring Dr. Rhonda Patrick.

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  • Omega-3s can reduce aggressive behavior in children and adults by up to 28 percent. www.sciencedirect.com
    Nutrition Diet Omega-3 Behavior Mental Health

    Aggressive behaviors, such as hitting, yelling, or threatening, can cause physical or emotional harm to others. Research indicates that poor nutrition may contribute to these behaviors, suggesting that dietary interventions could be helpful strategies for reducing them. A recent review and meta-analysis found that omega-3s can reduce aggressive behaviors by as much as 28 percent in children and adults.

    Researchers analyzed the findings of 29 randomized controlled trials investigating the effects of omega-3s on behavior. The trials included more than 3,900 participants and involved children and adults of varying ages.

    Their analysis revealed that omega-3s exerted a short-term effect on behavior, with reductions ranging from 16 to 28 percent, regardless of age, gender, baseline diagnosis, treatment duration, or dose. Interestingly, omega-3s reduced reactive aggression (impulsive behavior in response to a perceived threat) and proactive aggression (premeditated to achieve a specific goal).

    These findings suggest that omega-3s positively influence behavior in children and adults and offer a potential strategy for moderating behavior problems in multiple settings, including the community, prisons, and clinics.

    Omega-3 fatty acids are essential for normal brain function, contributing to cell membrane structure, nerve growth, neurotransmitter regulation, and reducing inflammation. Learn more about omega-3s in our comprehensive overview article.

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  • Older adults improve muscle strength, waist circumference, and cholesterol levels by boosting protein intake and engaging in regular exercise. onlinelibrary.wiley.com
    Nutrition Exercise Diet Aging Muscle Protein

    Maintaining muscle mass as we age requires a comprehensive approach encompassing nutrition and regular physical activity. However, many older adults don’t consume adequate dietary protein and may lead sedentary lives, due to injuries, chronic illnesses, or joint problems. A recent study found that older adults who increased their dietary protein intake and engaged in regular exercise showed marked improvements in multiple health and fitness parameters.

    The study involved 97 older adults (average age, 64) with low dietary protein intake (less than 1 gram per kilogram of body weight daily) who had experienced at least one fall in the past year. Half of the participants received a daily serving of a protein-enriched soup (providing 24 to 30 grams of protein) and engaged in one hour of group exercise (aerobic and resistance) each week for 12 weeks. The other half received nutrition education training at the beginning of the study and maintained their normal activity levels.

    At the end of the study, sedentary participants showed improvements in handgrip strength only. However, the participants who consumed the protein-rich soup and exercised regularly showed improvements in waist circumference, walking distance, lower body strength, functional mobility, handgrip strength, nutritional status, serum triglycerides, HDL cholesterol, and DHEA-S.

    DHEA-S (dehydroepiandrosterone sulfate) is a naturally occurring precursor to estrogen and testosterone. These steroid hormones exert anabolic effects by enhancing the bioavailability of insulin-like growth factor-1 in muscles, facilitating muscle growth and repair.

    These findings suggest that increasing dietary protein and activity levels in older adults improves multiple health and fitness parameters. Interestingly, most of the participants in this study were female. Evidence suggests women typically consume less protein than men. In this clip, Dr. Stuart Phillips provides some insights to help older women get sufficient protein to support muscle health.

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  • Increasing protein intake during breakfast increases muscle mass, particularly in older adults. pubmed.ncbi.nlm.nih.gov
    Nutrition Diet Muscle Protein

    Although exercise is the primary stimulus for maintaining muscle mass and strength, nutritional support is essential, too, especially in the form of dietary protein. However, most people’s protein intake is skewed toward later in the day, with little to no protein at breakfast. A recent review found that older adults with higher protein intake at breakfast had greater muscle mass.

    Researchers reviewed the findings of 15 studies examining associations between protein intake and muscle mass. The various studies included cross-sectional, case-control, cohort, and randomized controlled trials involving primarily older males and females. However, one study included middle-aged females, and one included young males.

    The researchers found that consuming a high-protein breakfast (ranging between 0.27 and 0.53 grams per kilogram bodyweight) increased muscle mass, particularly in older adults. While some of the studies' findings suggested that a high-protein breakfast enhanced muscle strength, the evidence was inconsistent across all studies.

    These findings suggest that increasing protein intake at breakfast supports muscle mass maintenance. The investigators posited that increasing protein intake during breakfast could be a beneficial strategy for supporting muscle health for active adults or those in resistance training. However, individual results may vary, indicating the need for more personalized dietary recommendations. Learn more about the role of dietary protein in building and maintaining muscle in this episode featuring Dr. Stuart Phillips.

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  • A single 8-ounce serving of 100 percent fruit juice daily promotes weight gain in children. pubmed.ncbi.nlm.nih.gov
    Nutrition Diet Obesity Polyphenol

    Whole fruits are rich in vitamins, minerals, and bioactive compounds that promote health. They also contain essential fiber, which supports digestion and regulates blood sugar levels. Fruit juices, on the other hand, contain little fiber, are high in natural sugars, and can cause rapid blood sugar spikes, impairing metabolism. A recent systematic review and meta-analysis found that consuming 100 percent fruit juice promotes weight gain in children.

    Researchers analyzed the findings of 42 randomized clinical trials investigating the effects of consuming 100 percent fruit juice on body weight. The various trials included more than 45,000 children and 268,000 adults.

    They found that for every additional serving of juice (defined as 8 ounces) per day, the children showed a modest increase in body mass index, a proxy for body fatness. However, the findings in adults were mixed, with studies that didn’t adjust for caloric intake observing greater body weight gain than those that didn’t.

    These findings suggest that a single serving of 100 percent fruit juice daily promotes weight gain in children – a noteworthy finding considering that roughly half of children and teens in the U.S. consume at least one serving of fruit juice a day. An 8-ounce serving of 100 percent orange juice contains about 110 calories and 20 grams of sugar, while a medium-sized whole orange contains approximately 62 calories and 12 grams of sugar. Encouraging the consumption of whole fruits versus fruit juices may influence body weight in children.

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  • Medications induce gray hair re-pigmentation, pointing to potential future therapies. www.ncbi.nlm.nih.gov
    Nutrition Aging Inflammation Drug

    Graying hair is a cardinal sign of aging, typically beginning in a person’s fourth or fifth decade. Nutritional deficiencies, including low intake of protein, vitamin B12, iron, and copper, can contribute to premature graying. However, a recent review found that some medications may promote gray hair re-pigmentation.

    Researchers reviewed 27 studies and case reports of medication-induced gray hair re-pigmentation, totaling 133 patients. They categorized the various drugs as anti-inflammatories, stimulators of melanogenesis (the production of melanin, the pigment responsible for hair, skin, and eye color), vitamins, medications that accumulate in tissues, and those with an undetermined mechanism. Then, they ranked the quality of the evidence for each study or report.

    They found that medications that reduce inflammation or stimulate melanogenesis can promote diffuse re-pigmentation of gray hair. They also found that vitamin B complex supplementation may contribute to the darkening of gray hair, but they cautioned that evidence supporting this finding was weak.

    These findings suggest that certain medications induce gray hair re-pigmentation. Although these drugs aren’t presently recommended for treating gray hair, their mechanisms provide insights into potential targets for future medications aimed at hair re-pigmentation.

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  • Naringenin, a citrus fruit flavonoid, preserves muscle mass in aging while enhancing exercise capacity and aerobic metabolism efficiency (animal study). medicalxpress.com
    Nutrition Aging Muscle Polyphenol

    Muscle mass declines markedly with age, with up to 8 percent muscle mass loss occurring per decade after age 30. Evidence suggests that naringenin, a flavonoid compound found in citrus fruits, maintains muscle mass in aging. Mice that ate a diet supplemented with naringenin showed improved muscle endurance and grip strength.

    Researchers supplemented the diets of young adult mice, middle-aged mice, and mice prone to muscular dystrophy (accelerated muscle loss) with naringenin. Then, they assessed naringenin’s effects on exercise capacity and aerobic metabolic levels in skeletal muscle.

    They found that young adult and middle-aged mice receiving naringenin could run farther than those that did not. Middle-aged mice also showed improved grip strength and increased calf muscle size. Mice prone to developing muscular dystrophy ran farther and showed improved grip strength.

    The researchers attributed these improvements in muscle endurance to naringenin’s capacity to increase the number of oxidative myofibers (muscle fibers that use oxygen) and improve the overall efficiency of aerobic metabolism in the body. They found that Sp1, a transcription factor that influences gene expression in muscle, likely mediated naringenin’s effects.

    These findings indicate that naringenin may preserve muscle mass in aging and disease. Other dietary components, such as omega-3 fatty acids, influence muscle maintenance, too. Learn more in this episode featuring Dr. Chris McGlory.

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  • Fish oils in intravenous nutrition reduce infection risk by 57 percent and septic risk by 78 percent while shortening hospital stays. www.sciencedirect.com
    Nutrition Omega-3 Inflammation Immune System

    Parenteral nutrition is a method of delivering essential nutrients intravenously when a person is unable to receive nutrition via the digestive system. The solutions used in parenteral nutrition typically include a balanced mix of macro- and micronutrients to support health and promote recovery. A recent review found that parenteral nutrition solutions containing fish oils reduced the risk of infection and sepsis and shortened hospital stays in patients receiving parenteral nutrition.

    Researchers reviewed the findings of 47 randomized controlled trials investigating the effects of parenteral nutrition containing intravenous lipid (fat) emulsions on clinical outcomes in more than 3,600 hospitalized patients. The various emulsions contained one of several lipid types: fish oil, olive oil, medium-chain triglycerides (MCTs), soybean oil, or a combination of MCTs and soybean oil.

    They found that patients who received fish oil were 57 percent less likely to develop an infection than those receiving soybean oil. Similarly, the risk of infection decreased by 41 percent for MCTs/soybean oils and 44 percent for olive oils, compared to soybean oils. Furthermore, the likelihood of sepsis was 78 percent lower with fish oils than soybean oils. Hospital stays decreased by roughly two days among patients receiving fish oils.

    These findings suggest that including fish oil-based lipid emulsions in parenteral nutrition improves outcomes in hospitalized patients. Fish oils are rich in omega-3 fatty acids, which exert potent anti-inflammatory and immunomodulatory properties. Byproducts of omega-3 metabolism called specialized pro-resolving mediators (SPMs) have distinct roles in promoting the resolution of inflammation, restoring homeostasis, and supporting tissue repair. Learn more about SPMs in this episode featuring omega-3 expert Dr. Bill Harris.

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  • Lifelong choline supplementation provides a potential shield against Alzheimer's disease in mice. www.ncbi.nlm.nih.gov
    Nutrition Alzheimer's Diet Aging Micronutrients Neurotransmitter Acetylcholine

    Choline, an essential nutrient found in eggs, meat, fish, beans, and nuts, supports the production of acetylcholine, a neurotransmitter involved in neurogenesis, synapse formation, learning, and memory. Most people living in the US don’t consume enough choline – 550 milligrams per day for men and 425 milligrams per day for women – potentially increasing their risk for various diseases. A 2019 study in mice found that lifelong choline supplementation prevented Alzheimer’s disease and preserved cognitive function.

    Researchers fed mice susceptible to developing Alzheimer’s disease a regular diet or a diet supplemented with choline from early life to old age. When the mice reached the age of 10 months, the researchers assessed the animals' memory function and examined their brain tissue.

    They found that mice that received lifelong choline supplementation had better spatial memory and fewer amyloid-beta plaques in their brains than those on a regular diet. They also found that the mechanisms driving these effects were related to reduced amyloid-beta peptide synthesis, a dampened microglia inflammatory response, and downregulation of the alpha-7 nicotinic acetylcholine and sigma-1 receptors, both of which are critical for various neurological processes.

    These findings suggest that lifelong choline supplementation mitigates Alzheimer’s disease pathology and maintains cognitive function in mice susceptible to the disease. Other research showed that mice that ate a choline-poor diet had higher brain levels of amyloid-beta and tau – two proteins implicated in the pathogenesis of Alzheimer’s disease – than those that ate a choline-rich diet. The mice that ate a choline-poor diet also gained weight, showed signs of altered metabolism, liver damage, and enlarged hearts, and performed poorly on motor skills tests.

    More than 55 million people worldwide live with Alzheimer’s disease. Learn more about the disease and how to prevent it in this episode featuring Dr. Dale Bredesen.

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  • Dietary AGEs linked to overeating and 30 percent shorter lifespan in worms. www.sciencedaily.com
    Nutrition Diet Aging Diabetes Ketogenic Diet

    Advanced glycation end-products (AGEs) form when the sugars, amino acids, and fats in food encounter heat. The molecules in the foods rearrange, forming brown polymers (a process known as the Maillard reaction) and creating the deep flavors of browned barley in beer, roasted coffee, seared meats, and French fries. A recent study in worms shows that dietary AGEs promote overeating and reduce lifespan by as much as 30 percent in those genetically susceptible.

    Researchers investigated the health effects of AGEs in Caenorhabditis elegans, a type of roundworm often used to model human aging. Specifically, they looked at the effects of dietary AGEs derived from methylglyoxal, a byproduct of glycolysis and lipid peroxidation.

    They found that worms lacking the gene for glyoxalase, an enzyme that protects the body from methylglyoxal-derived AGEs, showed increased appetite when exposed to AGEs. They also found that the methylglyoxal-derived AGE known as MG-H1 influences the production of the neurotransmitter tyramine, ultimately contributing to the harmful effects of AGEs, including increased feeding, decreased lifespan, and neuronal damage.

    These findings suggest that dietary AGEs promote overeating and reduce lifespan by as much as 30 percent in genetically susceptible organisms. Although AGEs are present in the diet, they also form in the body during normal glucose metabolism. However, if high AGE levels accumulate in the tissues and blood, they can become pathogenic, driving many chronic diseases, including diabetes, atherosclerosis, Alzheimer’s disease, macular degeneration, and kidney failure. The body clears excess AGEs via the liver (and possibly the kidney)00462-3/fulltext), but the clearance rate declines with age.

    Evidence suggests that a low carbohydrate diet inhibits AGE formation. The ketogenic diet typically restricts carbohydrate intake to roughly 10 percent or less of one’s calories. Learn more about the ketogenic diet and its health effects in this episode featuring Dr. Dominic D'Agostino.

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  • Neuroprotection across generations: Worm study highlights ursolic acid's effects. neurosciencenews.com
    Nutrition Brain Diet Development

    Maternal exposures during pregnancy can influence the physiology and development of a woman’s child. But scientists aren’t sure whether this influence extends across generations. A new study in worms suggests that consuming ursolic acid – a bioactive compound found in apples and herbs, such as rosemary and sage – during pregnancy promotes the production of key fats in the brain, boosting neuronal health and function in progeny.

    Researchers studied the effects of ursolic acid supplementation in roundworms – a well-established model of human genetics. They fed the worms ursolic acid and assessed its effects on subsequent generations.

    They found that the worms' neural transport processes (similar to synaptic connectivity in vertebrates) were more efficient after consuming ursolic acid. The worms also demonstrated reduced susceptibility to axonal fragility in adulthood. Interestingly, these benefits transcended a singular generation, manifesting within subsequent progeny.

    The mechanism driving these effects centered around the modulation of sphingosine-1-phosphate, a bioactive metabolite of sphingolipid – a type of fat implicated in neural protection. The offspring of worms that consumed ursolic acid demonstrated elevated sphingosine-1-phosphate levels, thereby conveying neural protection across multiple generations.

    These findings suggest that dietary-acquired lipid metabolites can provide neuroprotection across generations. They also underscore the importance of maternal nutrition during pregnancy. Learn about other aspects of maternal (and paternal) health that influence offspring in this clip featuring Dr. Elissa Epel.

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  • Kombucha reduces blood glucose levels by nearly 30 percent. www.frontiersin.org
    Nutrition Gut Diet Microbiome Diabetes

    Kombucha is a fermented beverage made from tea, sugar, bacteria, and yeast. Some evidence suggests that kombucha exerts antimicrobial, antioxidant, detoxifying, and liver-protective effects. A new study has found that kombucha lowers blood glucose levels by nearly 30 percent in people with type 2 diabetes.

    Researchers conducted a small trial involving 12 adults with type 2 diabetes. The participants drank approximately 8 ounces of either kombucha or a placebo beverage daily for four weeks. Eight weeks later, they switched to the other option. During each intervention, they measured their fasting blood glucose levels at the start and after one and four weeks. They completed questionnaires about their overall health, insulin needs, gut health, skin condition, and mental state. The researchers analyzed the kombucha’s microbiota and quantified its fermentation products.

    When the participants drank the kombucha, they experienced a notable drop in average fasting blood glucose levels by the end of the intervention compared to the start (164 versus 116 mg/dL – nearly 30 percent lower). However, the placebo group did not experience the same reduction (162 versus 141 mg/dL – less than 13 percent lower). The microbiota analysis revealed lactic acid bacteria, acetic acid bacteria, and yeast as the dominant components. The primary fermentation products were lactic acid, acetic acid, and ethanol.

    This was a very small study, but the findings suggest that kombucha might have blood glucose-lowering potential for people with diabetes. Learn how consuming fermented foods, such as kombucha, kefir, and others, increases gut microbial diversity and decreases inflammation in this clip from a live Q&A with Dr. Rhonda Patrick.

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  • Inadequate maternal fiber intake during pregnancy linked to 50 percent higher risk of developmental delays in children. neurosciencenews.com
    Nutrition Diet Pregnancy Development Fiber

    Maternal nutrition during pregnancy plays a critical role in a child’s development. A new study suggests that low dietary fiber intake during pregnancy harms neurodevelopment. Children of women who consumed lower levels of dietary fiber during pregnancy were nearly 50 percent more likely to experience developmental delays.

    The study involved more than 76,000 Japanese mother-infant pairs. The women completed questionnaires about their typical dietary intake and supplement use during their pregnancies and then provided information about their child’s development at the age of three years.

    The questionnaires revealed that, on average, the women consumed roughly 10 grams of fiber daily during their pregnancies, far less than the 18 grams recommended for pregnant women according to the Dietary Reference Intakes for Japanese. Children of women with the lowest fiber intake were approximately 50 percent more likely to experience difficulties with communication, fine motor skills, and problem-solving and 30 percent more likely to experience problems with personal-social skills than children of women with the highest intake.

    Dietary fiber is a broad term for the non-digestible components of plant-based foods. According to the Dietary Guidelines for Americans, the recommendations for combined fiber intake vary according to age and sex. Women need between 22 and 28 grams of fiber daily, and men need between 28 and 34 grams daily. Pregnant women need at least 28 grams of fiber daily. Most people in the United States only get about half the recommended amount of fiber.

    These findings suggest that lower dietary fiber intake during pregnancy harms fetal neurodevelopment. The mechanisms driving this association may be related to dietary fiber’s role in modulating the gut microbiota. Studies in mice suggest that dysbiosis – an imbalance in the microbes that inhabit the gut – impairs development and [promotes gut inflammation[(https://pubmed.ncbi.nlm.nih.gov/34879222/) in offspring. Learn more about the role the gut microbiota plays in health in this episode featuring Dr. Eran Elinav.

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  • Obesity disrupts the brain's sensing of glucose and lipid signals; MRIs reveal dysregulation and altered dopamine release, which persists even after w www.genengnews.com
    Nutrition Brain Obesity

    Signals from the foods we consume help regulate eating behaviors, such as whether we should stop or continue eating. A new study has found that obesity diminishes the brain’s responses to these signals, and weight loss doesn’t correct the problem.

    The study involved 60 participants: 30 with a healthy body weight and 30 with obesity. To avoid the influence of taste or preference cues on brain activity, they infused glucose, lipids (fats), and water (as a control) directly into the participants' stomachs. Then they measured the participants' brain activities and dopamine release in the striatum, an area involved in reward and motivation. To determine whether weight loss influenced this brain activity, they repeated the experiment 12 weeks later, after the participants achieved a 10 percent weight loss through dieting.

    They found that the brain responded to glucose and lipids in participants with healthy body weight. However, obesity impaired the brain’s response to these nutrients. Interestingly, the impaired brain responses did not improve, even after successful weight loss.

    These findings suggest that impaired brain responses to the signals sent after eating may contribute to overeating and obesity. They also provide insights into why many people struggle to maintain weight loss, as their brains continue to resist these signals even after significant weight reduction.

    Notably, this was a relatively small study, and the amount of weight loss – just 10 percent – might have been insufficient to induce global changes in the brain regarding nutrient sensing. Future studies that include more participants and induce greater weight loss may provide different results.

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  • Olive oil consumption benefits moms and babies during pregnancy. www.news-medical.net
    Nutrition Diet Pregnancy

    Nutrition experts have long known that olive oil, which is rich in antioxidants and bioactive compounds, provides protection against cardiovascular disease. But a recent review suggests that the beneficial effects of olive oil extend to maternal and fetal health, too. Pregnant women who consumed more olive oil were less likely to develop pregnancy-related complications, and their infants were more likely to have healthy weights than those who consumed less.

    Researchers analyzed the findings of nine studies investigating the effects of olive oil on maternal and fetal outcomes. More than 44,000 women participated in the various studies.

    The researchers found that a higher intake of olive oil was associated with a lower risk of gestational diabetes, preeclampsia, and pregnancy-related cardiovascular complications. Higher intake was also associated with a lower risk of an infant being small for gestational age (which increases the risk of infant mortality) or large for gestational age (which increases the risk of birth complications).

    Nutrition plays an important role in prenatal health, and these findings suggest that olive oil can play a role in protecting both moms and babies during pregnancy. Other evidence suggests that omega-3 fatty acids may even prevent pre-term birth. Learn more in this clip featuring Dr. Bill Harris.

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  • Is omega-6 a villain? New study highlights omega-6, -7, and -9 may promote better memory and a larger brain volume. medicalxpress.com
    Nutrition Brain Dementia

    A recent study showed that people with higher blood concentrations of key fatty acids had larger brain volumes and better cognitive function than those with lower concentrations.

    Researchers collected nutrition-related blood biomarkers, brain images, and memory and intelligence scores of 111 older adults. Then, using a data-fusion approach, they investigated how these factors work together to promote brain and cognitive health in aging.

    They found that participants with higher blood concentrations of omega-6, -7, and -9 fatty acids tended to score higher on memory tests than those with lower concentrations. They also had larger gray matter volumes.

    These findings suggest that nutrition plays a critical role in brain health and cognitive function in aging. They also underscore the importance of consuming healthy fats for optimal brain health.

    Studies like this one emphasize that omega-6 fatty acids are not inherently villainous; rather, they become problematic when they serve as a marker for processed food consumption. In certain contexts, specific omega-6 fatty acids, particularly linoleic acid, exhibit beneficial effects. Instead of eliminating omega-6 fatty acids found in healthy foods, it may be more effective to focus on reducing processed food intake while increasing consumption of omega-3 fatty acids and whole foods containing beneficial forms of omega-6, -7, and -9. By consuming more whole foods, we benefit from not only the presence of healthy omega-6, -7, and -9 fatty acids, but also from fiber, the food matrix, improved glycemic impact, and an abundance of micronutrients that are often stripped away in processed foods. This holistic approach to nutrition ensures that we receive the full spectrum of nutrients required for optimal health.

    In addition, although older research showed that the ratio of omega-6s to omega-3s in blood was cause for concern, those concerns are likely unfounded. Rather than focusing on decreasing omega-6 intake to improve the ratio, most people would probably benefit from increasing omega-3 intake instead to improve overall blood concentrations. Learn more about the omega-6/omega-3 ratio in this clip featuring Dr. Bill Harris.

    Omega-6s are found in sunflower seeds; walnuts; and pumpkin seeds. They are also found in safflower, sunflower, corn, and soybean oils. Omega-7s are found in salmon, anchovies, macadamia nuts, olive oil, and avocados. Omega-9s are found in various nut oils.

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  • Higher omega-3 intake may reduce breast cancer risk by half. www.verywellhealth.com
    Nutrition Cancer Diet Breast Cancer Omega-3

    Higher intake of omega-3 fatty acids may reduce the risk of breast cancer, a 2022 study found. Women with the highest omega-3 intake were as much as 49 percent less likely to develop breast cancer than those with the lowest intake.

    Researchers conducted a study that included more than 3,200 women, roughly half of whom had breast cancer. The women provided information about what they typically ate, including foods rich in omega-3 fatty acids, and whether they were pre- or postmenopausal.

    The researchers found that a higher intake of omega-3 in the form of alpha-linolenic acid reduced breast cancer risk by 49 percent; a higher intake in the form of eicosapentaenoic acid reduced risk by 32 percent. The links between omega-3s and breast cancer risk were strongest among premenopausal women and women with hormone-sensitive tumors. Interestingly, higher omega-3 intake markedly reduced the risk of breast cancer among women who had obesity or overweight but not among those who had healthy weights.

    These findings suggest that omega-3s reduce the risk of breast cancer, the second leading cause of cancer-related death among women. Inflammation plays a key role in the pathogenesis of many cancers, including breast cancer. Learn how omega-3 fatty acids reduce inflammation in this clip featuring Dr. Bill Harris.

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  • Low bone density may increase dementia risk. www.medscape.com
    Nutrition Brain Aging Dementia Bone Small Vessel Disease

    A new study shows that having low bone density may increase a person’s risk for cerebral small vessel disease – a driver of dementia. People with the lowest bone density in their upper femur were twice as likely to develop dementia over a ten-year period than those with the highest bone density.

    Researchers categorized nearly 1,200 people over the age of 50 years according to their small vessel health status and bone density. They also measured serum bone turnover markers and microRNAs related to cerebral small vessel disease and bone metabolism.

    They found that cerebral small vessel disease scores increased as bone mineral density decreased. They also found that levels of microRNA-378f, a non-coding RNA molecule that inhibits bone formation, were higher among participants with low bone density.

    In older adults, dementia and low bone mineral density often coincide. In addition, physical inactivity and poor nutrition, common among people with dementia, can accelerate bone loss. Scientists don’t fully understand the extent to which bone loss is present before the onset of dementia, however. (Read more about bone health in the two reviews presented below.)

    The findings from this study suggest that bone and brain health are closely linked, possibly via a bone-brain axis that regulates brain health. However, whether bone loss causes cerebral small vessel disease and subsequent dementia remains unclear. The findings also highlight the importance of maintaining bone health throughout the lifespan. Learn how resistance exercise helps increase bone density in this clip featuring Dr. Brad Schoenfeld.

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  • Magnesium supplementation may reduce inflammation. www.ncbi.nlm.nih.gov
    Nutrition Diet Inflammation CRP

    A 2018 study found that supplemental magnesium reduced levels of C-reactive protein (CRP) – a robust marker of inflammation. Improvements in CRP levels were seen regardless of the dose or duration of supplementation.

    Researchers analyzed the findings of eight randomized, controlled trials that investigated the effects of supplemental magnesium on CRP.

    They found that doses ranged from 320 to 1,500 milligrams per day, and the duration of supplementation ranged from eight hours to just over six months. CRP levels dropped an average of 1.33 milligrams per deciliter (mg/dL) with magnesium supplementation, especially when CRP levels were 2.0 mg/dl or higher. Because normal CRP levels (seen in most healthy adults) are typically less than 0.3 mg/dL and normal or slightly elevated levels are typically 0.3 to 1.0 mg/dL, this reduction represented a considerable change.

    C-reactive protein is a protein that increases up to 1,000-fold at sites of inflammation or infection in response to elevated levels of inflammatory cytokines, especially interleukin-6. It can also increase in the blood following a heart attack, surgery, or trauma. High CRP levels are associated with atherosclerosis, congestive heart failure, atrial fibrillation, and myocarditis, suggesting that CRP participates in the pathophysiology of cardiovascular disease.

    Magnesium is an essential mineral. It is found in green leafy vegetables, whole grains, legumes, and nuts. Poor magnesium status is implicated in several metabolic and inflammatory disorders including hypertension, type 2 diabetes, metabolic syndrome, insulin resistance, and cardiovascular diseases.

    The findings from this meta-analysis suggest that supplemental magnesium reduces inflammation, a driver of many chronic diseases. You can read about other strategies to reduce inflammation in our overview articles on aerobic exercise, sauna use, and cold exposure.

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  • Eating a Mediterranean-style diet may reduce dementia risk. bmcmedicine.biomedcentral.com
    Nutrition Diet Dementia

    Eating a Mediterranean-style diet may reduce dementia risk. A new study shows that eating a Mediterranean-style diet reduces the risk of dementia. Older adults with higher adherence to a Mediterranean-style diet were 23 percent less likely to develop dementia than those with lower adherence.

    The study involved more than 60,000 adults enrolled in the UK Biobank study. Researchers scored the participants' adherence to the Mediterranean Diet based on reports of their normal dietary intake. They estimated each participant’s genetic risk for dementia and reviewed their medical records to learn if they had been diagnosed with dementia over a period of roughly nine years.

    They found that higher adherence to a Mediterranean-style diet was linked with a 14 to 23 percent lower risk of developing dementia during the study period. Interestingly, they did not identify an interaction between adherence to a Mediterranean-style diet and the participants' genetic risk for dementia, suggesting that eating a healthy diet could reduce the risk of developing dementia even among those who are genetically predisposed to the condition.

    The Mediterranean Diet is a dietary pattern that emphasizes fruits, vegetables, whole grains, legumes, and healthy fats, such as those in nuts, avocados, and olives. Evidence suggests that the healthy fats in salmon and their roe (eggs) protect the brain against cognitive decline. Learn more about the health benefits of salmon roe in our overview article.

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  • Resistance training may protect against bone loss associated with vegan diets. www.medscape.com
    Nutrition Exercise Diet Bone

    People who follow vegan diets generally have weaker bones than omnivores, a new study shows. However, vegans and omnivores who practice resistance training have comparable bone strength.

    The study included 88 healthy adults. About half had followed a vegan diet for five years or more, while the other half had followed an omnivorous diet. Participants provided information about their dietary intake and exercise practices, and researchers assessed their bone microarchitecture – a measure of bone strength.

    They found that, overall, vegans had altered microarchitecture compared to omnivores. However, the bone microarchitecture of vegans and omnivores who practiced resistance training was comparable, suggesting that resistance exercise compensated for dietary differences between the two groups. Interestingly, aerobic exercise alone did not confer a protective effect on bone microarchitecture.

    These findings suggest that resistance training protects against bone loss associated with vegan diets. Aerobic exercise did not appear to confer protection, however.

    Vegan diets are rich in plants and plant-based proteins. People who follow vegan diets often experience more bone loss over time than those who follow an omnivorous diet. Evidence suggests that plant-based proteins – when consumed in sufficient quantities – can support muscle hypertrophy in resistance training, which would in turn support bone health. Learn more in this episode featuring Dr. Stuart Phillips.

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  • Choline deficiency may increase the risk of Alzheimer's disease by promoting the formation of amyloid-beta and tau. www.sciencedaily.com
    Nutrition Alzheimer's Memory Blood-Brain Barrier

    A new study in mice shows that choline deficiency increases the risk of Alzheimer’s disease. Researchers fed mice that are predisposed to Alzheimer’s disease either a choline-rich or choline-poor diet for seven months, starting in midlife until late life. They subjected the mice to motor and memory skills tests, and then they examined the animals' brains and other organs.

    They found that mice that ate a choline-poor diet had higher brain levels of amyloid-beta and tau – two proteins implicated in the pathogenesis of Alzheimer’s disease – than those that ate a choline-rich diet. The mice that ate a choline-poor diet also gained weight, showed signs of altered metabolism, liver damage, and enlarged hearts, and performed poorly on motor skills tests.

    Choline is an essential nutrient that supports the production of acetylcholine, a neurotransmitter involved in neurogenesis, synapse formation, learning, and memory. It is produced in the liver and is also found in foods such as eggs, meat, fish, beans, and nuts and as a dietary supplement. Most people living in the United States don’t consume enough choline – 550 milligrams per day for men and 425 milligrams per day for women – potentially increasing their risk for various diseases.

    These findings suggest that choline deficiency increases the risk of Alzheimer’s disease and damages vital organs in mice. For a tasty way to get more choline into your diet, try this low-carb, choline-rich lemon tart.

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  • APOE4 disrupts fat metabolism in brain cells, increasing Alzheimer's disease risk – but choline may restore normal metabolism. news.mit.edu
    Nutrition Brain Alzheimer's Micronutrients Dementia

    Disrupted fat metabolism drives the link between the APOE4 gene and Alzheimer’s disease risk, according to a new study. Choline supplementation helps restore normal fat metabolism, however.

    Researchers studied the effects of the APOE4 gene on fat metabolism in astrocytes – a type of brain cell. They found that astrocytes that carried the APOE4 gene accumulated unsaturated triglycerides, causing an imbalance in the types of fats in the cells. However, when they applied choline to the cells, the normal balance was restored.

    Choline is an essential nutrient that participates in the synthesis of fats necessary for cell membrane integrity and function. It is produced in the liver and is also found in foods such as eggs, meat, fish, beans, and nuts and as a dietary supplement. Most people living in the United States don’t consume enough choline – 550 milligrams per day for men and 425 milligrams per day for women – potentially increasing their risk for various diseases.

    The findings from this cell study suggest that APOE4-driven impairments in fatty acid metabolism increase the risk of developing Alzheimer’s disease, but supplemental choline may reduce this risk. Other evidence suggests that impaired brain transport of DHA, a type of omega-3 fatty acid, increases Alzheimer’s disease risk. Learn more in this open-access, peer-reviewed article by Dr. Rhonda Patrick.

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  • Coenzyme Q10 reduces fatigue in people with chronic fatigue disorders. www.nutraingredients.com
    Nutrition Cancer Micronutrients

    People with chronic fatigue disorders who took coenzyme Q10 (CoQ10) supplements experienced less fatigue, a recent review and meta-analysis has found. The greatest reduction in fatigue was found with supplements that contained CoQ10 alone, rather than those that contained a mixture of other dietary supplements.

    Researchers analyzed the findings of 13 studies involving more than 1,100 people who had conditions that commonly cause fatigue, such as heart failure, autoimmune disorders, and cancer. The study participants took supplements containing between 60 and 500 milligrams of CoQ10 daily for four to 24 weeks and reported on their fatigue levels. Some of the supplements contained CoQ10 alone, while some also contained NADH (the reduced form of NAD+) or multivitamins.

    The researchers found that participants who took supplements containing CoQ10 alone reported less fatigue than those who didn’t take CoQ10 or took it combined with other compounds. Only one participant reported any adverse effects (gastrointestinal upset).

    CoQ10 is a fat-soluble antioxidant compound produced in the body. It is also widely available as a dietary supplement. CoQ10 is an essential component of the mitochondrial electron transport chain, which is responsible for the production of cellular energy in the form of adenosine triphosphate, or ATP.

    The findings from this review and meta-analysis suggest that CoQ10, especially when taken alone, improves symptoms of fatigue in people with chronic conditions associated with fatigue.

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  • The gut microbiome influences brain development and social skills – could it be an effect of reduced synaptic pruning? www.quantamagazine.org
    Nutrition Brain Gut Diet Microbiome Autism Development

    The gut microbiome influences the development of social skills later in life, a recent study in fish has found. Fish that have delayed microbiome development show distinct differences in their brain structure and behavior compared to those with appropriately timed development.

    Researchers studied zebrafish, which are naturally social, to see how the microbiome affected the animals' behavior. Using a special type of zebrafish that lacked a microbiome, they inoculated one group of fish with bacteria immediately after birth to promote microbiome development. They delayed the inoculation of another group of fish by one week.

    They found that the fish that had delayed microbiome development exhibited more neural circuits in their brains and fewer microglia – a type of immune cell that “prunes” the brain and is necessary for normal development. These fish were also less social than the fish that had appropriately timed microbiome development.

    This study suggests that the microbiome influences the social behavior of zebrafish by reducing microglial pruning. Although the study was conducted using fish, other research suggests that these findings could translate to mammals, including humans. Learn more about the role of the gut microbiome in this episode featuring Dr. Eran Elinav.

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  • Vitamin K2 reduces the risk of coronary artery disease. bmjopen.bmj.com
    Nutrition Heart Disease Vitamin K

    Coronary artery calcification is a pathological condition in which calcium deposits accumulate in the blood vessels that supply the heart. The extent of coronary calcification typically correlates with the severity of coronary artery disease. Findings from a recent study suggest that vitamin K2 reduces the risk of coronary artery disease.

    Vitamin K2 is an umbrella term for a family of molecules called menaquinones. This diverse collection of molecules is synthesized by the gut microbiota, but they can also be found in fermented foods and some animal products, especially liver. High dietary menaquinone intake is associated with reduced coronary artery calcification.

    The study involved nearly 3,000 adults (aged 46 to 49 years) who were enrolled in a community-based health study. Researchers collected information about the participants' dietary intake (to include vitamin K-rich foods), physical activity, smoking status, and education and then monitored the participants' health for several years.

    They found that 112 of the participants developed coronary artery disease. Dietary intake of vitamin K1 had little effect on coronary artery disease risk, but vitamin K2 intake reduced risk by nearly half when comparing the highest quarter of intake to the lowest.

    These findings suggest that vitamin K2 plays important roles in reducing the risk of coronary artery disease. Learn more about vitamin K in this clip featuring Dr. Bruce Ames.

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  • People Who Sleep Less Than Seven Hours Show Lower Intakes of Micro- and Macronutrients www.sci-news.com
    Nutrition Sleep

    People who don’t get enough macro- or micronutrients or fiber have poor sleep.

    Macronutrients (carbohydrates, fats, and proteins), micronutrients (vitamins and minerals), and fiber are the core components of the diet. Inadequate intake of these nutrients can impair biological processes and cause both acute and chronic health problems. Findings from a 2019 study suggest that people who don’t get enough macro- or micronutrients or fiber have poor sleep.

    Sleep is essential for human health. Not getting enough sleep or having poor, fragmented sleep increases a person’s risk of developing many chronic illnesses, including cardiovascular disease, hypertension, diabetes, stroke, obesity, and depression. Evidence suggests that insufficient sleep increases a person’s risk of developing Alzheimer’s disease and dementia. The investigators analyzed data collected in the National Health and Nutrition Examination Survey, an ongoing study of the health and nutritional status of people living in the United States. Their analysis included adults who provided information about their dietary intake, sleep patterns, and overall health.

    They found that roughly one-third of the participants reported short sleep (regularly sleeping less than seven hours per night) and nearly one-half reported having poor sleep quality. Those who had short sleep or poor sleep quality were more likely to have a lower intake of several macro- and micronutrients, including magnesium, niacin, zinc, vitamins A, K, B1, B6, and B12, calcium, and dietary fiber. Although the effects were stronger in women, dietary supplements compensated for the low dietary intake.

    These findings suggest that low intake of macro- and micronutrients impairs sleep in adults and suggest that dietary supplements can compensate for dietary shortcomings. Learn about other dietary components that influence sleep duration and quality in this clip featuring Dr. Matthew Walker.

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  • Creatine supplementation and aging musculoskeletal health link.springer.com
    Nutrition Aging Muscle

    Creatine prevents age-related muscle losses.

    Creatine is a nitrogen-containing compound that is produced in the liver and kidneys and stored in the brain and muscles. It plays essential roles in the recycling of adenosine triphosphate, or ATP. Creatine is also present in the diet in meat and seafood and is widely used as a dietary supplement to build and maintain muscle mass. Although creatine is available in many forms, the bulk of the research on the compound has centered on creatine monohydrate. Evidence from a 2013 meta-analysis suggests that creatine prevents age-related muscle losses.

    Sarcopenia, the progressive loss of skeletal muscle mass and strength that occurs with aging, begins as early as one’s 30s or 40s. By the time a person reaches their 80s, they may have lost as much as half of their total muscle mass. As a result, sarcopenia is one of the leading causes of functional decline and loss of independence in older adults. Contributing factors for sarcopenia include poor nutrition, low physical activity, and inflammation, among others. However, evidence suggests that resistance exercise can prevent or reverse sarcopenia.

    The investigators conducted a meta-analysis, a type of study that analyzes the data derived from multiple studies using objective, statistical formulas to identify a common effect. Their analysis included 13 studies that examined the effects of creatine supplementation and resistance exercise on muscle mass and other health indicators in adults over the age of 50 years.

    They found that creatine supplementation, in combination with resistance exercise, promotes muscle accretion and builds strength in older adults more effectively than resistance exercise alone. Their analysis also revealed that creatine supplementation benefits bone health by increasing bone mineral density and improving markers of bone biology.

    These findings suggest that creatine and resistance exercise work in a synergistic fashion to promote muscle mass and strength in older adults. However, the investigators cautioned that although creatine is widely considered safe for most people, its effects on people with kidney dysfunction aren’t known and further research in older adults is warranted. [Watch this clip in which Dr. Stuart Phillips discusses the benefits of creatine on muscle protein synthesis.](LINK)

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  • Psyllium improves dyslipidaemia, hyperglycaemia and hypertension, while guar gum reduces body weight content.iospress.com
    Nutrition Diet Cholesterol Blood Pressure

    Dietary fiber improves symptoms of metabolic syndrome.

    Metabolic syndrome is a constellation of medical conditions that includes high blood pressure, high blood glucose, unhealthy cholesterol levels, and excess abdominal fat. Having metabolic syndrome increases a person’s risk of heart disease, stroke, and diabetes. A 2009 study found that supplemental psyllium and guar gum improved symptoms associated with metabolic syndrome.

    Psyllium, found in husks of the psyllium (Plantago ovata) seed, and guar gum, found in guar beans and commonly used as a food additive, are types of soluble dietary fiber. Soluble fibers dissolve in water and pass intact into the large intestine, where they are converted by colonic bacteria to prebiotic gels. Evidence indicates that consumption of soluble dietary fibers is associated with improved metabolic function, cardiovascular health, and gut function.

    The six-month study involved 141 adults (average age, ~58 years) who had metabolic syndrome. The investigators randomly assigned participants to one of three groups. One group consumed supplemental psyllium husk powder twice a day before meals, while the other consumed guar gum. The third group consumed a standard diet. Investigators measured the participants' metabolic markers, blood lipids, blood pressure, and body weight before and after the intervention.

    Participants who consumed the psyllium and guar gum exhibited reduced blood glucose, insulin, low-density lipoprotein cholesterol, and apolipoprotein B (a component of very-low-density lipoprotein), compared to their baseline levels. Those who took the psyllium showed marked improvements in their triglycerides (~13 percent lower) and blood pressures (systolic, ~4 percent lower; diastolic, ~3 percent lower). Those who took the guar gum lost slightly more weight than those who took the psyllium. Participants who followed the standard diet did not exhibit significant improvements in any measures.

    These findings suggest that soluble dietary fibers such as psyllium and guar gum reduce weight and improve markers of metabolic health in people with metabolic syndrome. Dietary fibers also maintain gut barrier function, which is often impaired in metabolic syndrome due to increased intestinal permeability. Learn more about intestinal permeability in our overview article.

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  • Effects of Anthocyanin on Serum Lipids in Dyslipidemia Patients: A Systematic Review and Meta-Analysis journals.plos.org
    Nutrition Diet Cholesterol

    Anthocyanins reduce cholesterol and triglyceride levels.

    Anthocyanins are blue- and purple-colored polyphenolic compounds found in fruits and vegetables, including blueberries, raspberries, eggplants, and others. Robust evidence indicates that anthocyanins exert antioxidant, anti-inflammatory, and/or neuroprotective effects and may reduce a person’s risk of developing cardiovascular disease, cancer, and type 2 diabetes. Findings from a recent meta-analysis found that anthocyanins reduce cholesterol and triglyceride levels in people with dyslipidemia.

    Dyslipidemia is an abnormal condition in which levels of blood lipids, such as cholesterol or triglycerides, are too high or too low. Dyslipidemia can be caused by genetic or lifestyle factors and may increase a person’s risk of developing atherosclerosis, a condition characterized by high levels of triglycerides and small, dense low-density lipoprotein (LDL) particles, and low levels of high-density lipoprotein (HDL) cholesterol.

    The investigators conducted a meta-analysis, a type of study that analyzes the data derived from multiple studies using objective, statistical formulas to identify a common effect. Their analysis only included randomized, placebo-controlled trials in adults that examined links between anthocyanin supplementation and total cholesterol, triglyceride, LDL, and HDL levels (measured in milligrams per deciliter [mg/dL]). Six studies, involving nearly 600 participants, met their criteria.

    They found that anthocyanin supplementation had favorable effects on total cholesterol (24.06 mg/dL decrease), triglycerides (26.14 mg/dL decrease), LDL (22.10 mg/dL decrease) and HDL (5.58 mg/dL increase). These effects were observed even when considering the participants' age, body mass index, anthocyanin dose, duration of intervention, and ethnicity.

    These findings suggest that anthocyanins, a class of polyphenols, markedly improve blood lipid concentrations. They also underscore the value of dietary measures in managing dyslipidemia. Learn more about polyphenols in our overview article.

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  • Association of Walnut Consumption with Total and Cause-Specific Mortality and Life Expectancy in U.S. Adults www.mdpi.com
    Nutrition Mortality

    Eating walnuts prevents premature death and extends life expectancy.

    Walnuts are a nutrient-dense food, rich in omega-3 fatty acids, protein, fiber, and many vitamins and minerals. Evidence suggests that consuming walnuts as part of a healthy diet improves cognitive function and cardiovascular health and reduces the risk of developing certain types of cancer. Findings from a 2021 study suggest that eating walnuts reduces the risk of dying from all causes of premature death and promotes longevity.

    The investigation involved more than 93,000 healthy men and women (average age, 63 years) who were enrolled in the Nurses' Health Study and the Health Professionals Follow-up Study, two ongoing studies focused on identifying risk factors that drive chronic disease. Every two to four years, participants completed a food frequency questionnaire in which they answered questions about their walnut consumption as well as other dietary habits. The investigators ranked the participants according to the number of servings of walnuts they consumed each week. They also assessed the overall quality of the participants' diets, based on foods and nutrients that predict chronic disease risk. They tracked the participants' disease and death rates for approximately 20 years.

    They found that during the 20-year period, nearly half of the participants died. Compared to participants who never ate walnuts, the risk of death from all causes among those who ate fewer than one serving of walnuts per week was 5 percent lower; for one serving, 6 percent lower; for two to four servings, 13 percent lower; and for those who ate five or more servings, 14 percent lower. When the investigators looked at individual causes of death, they found that participants who ate walnuts more than five times a week were 25 percent less likely to die from cardiovascular disease than those who ate no walnuts. The benefits associated with eating walnuts was independent of the participants' overall diet quality; however, among participants whose diet was suboptimal, eating one-half serving of walnuts daily decreased their risk of premature death by 12 percent. Eating walnuts five times a week or more also prolonged life expectancy, with women gaining 2.43 years, and men gaining 1.56 years.

    These findings suggest that eating walnuts reduces the risk of dying from all causes of premature death and promotes longevity, especially among people whose diets may be lacking in other beneficial components. Some of the benefits of walnuts may be attributed to their high alpha-linolenic acid content. Alpha-linolenic acid is a type of omega-3 fatty acid that exerts potent cardioprotective and neuroprotective properties. Learn more about the health benefits of omega-3s in this episode featuring Dr. Bill Harris.

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  • Protective effect of lycopene on serum cholesterol and blood pressure: Meta-analyses of intervention trials www.maturitas.org
    Nutrition Cholesterol Blood Pressure

    Lycopene, the red pigment in tomatoes and watermelon, reduces cholesterol levels and improves blood pressure.

    Lycopene is a naturally occurring antioxidant compound that gives tomatoes, watermelon, and other red or pink fruits and vegetables their characteristic colors. Evidence suggests that lycopene intake reduces the risk of cardiovascular disease and provides protection against prostate cancer. A 2010 meta-analysis found that lycopene reduces cholesterol levels and improves blood pressure.

    High cholesterol levels and elevated blood pressure often go hand-in-hand and are among the primary contributors to cardiovascular disease and stroke risk. Although a vast array of drugs is available for the treatment of high cholesterol and blood pressure, many of these drugs carry unwanted side effects and risks, including an increased risk for type 2 diabetes and certain types of cancer

    The investigators conducted a meta-analysis, a type of study that analyzes data from several studies using objective, statistical formulas to identify a common effect. Their analysis included studies that examined the effects of lycopene on cholesterol or blood pressure for at least two weeks' duration. They also investigated whether dose influenced the effects of lycopene on cholesterol and whether the participants' baseline blood pressure influenced the response to lycopene.

    They identified 12 studies that investigated the effects of lycopene on cholesterol and four that investigated its effects on blood pressure. Lycopene doses used in the various studies ranged from 4 to 44 milligrams per day. Study durations typically lasted two to six weeks, but one trial lasted six months. They found that doses of at least 25 milligrams per day (roughly the amount in one-half cup of sundried tomatoes) reduced low-density lipoprotein cholesterol (LDL) by about 10 percent, comparable to the effects of a low-dose statin, a commonly used class of cholesterol-lowering drugs. They also found that lycopene reduced systolic blood pressure by approximately 5 mmHg. This effect was observed in participants who had high blood pressure but not in those whose blood pressure was normal.

    These findings suggest that lycopene reduces cholesterol and blood pressure. They also underscore the usefulness of implementing dietary approaches to treat these common conditions.

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  • The Acute Electrocortical and Blood Pressure Effects of Chocolate www.neuroregulation.org
    Nutrition Blood Pressure

    Chocolate may reduce blood pressure and enhance attention.

    Chocolate and its principal component, cocoa, are derived from the cacao tree. A wide range of beneficial health effects have been ascribed to consumption of chocolate, especially dark chocolate, which is rich in bioactive compounds that exert antioxidant, anti-inflammatory, and cardioprotective properties. Evidence from a 2015 study suggests that chocolate reduces blood pressure and influences electrical activity in the brain.

    Some of the beneficial effects of chocolate and cocoa may be related to their capacity to promote nitric oxide production in the body. Nitric oxide is a potent endogenous vasodilator that plays important roles in blood pressure regulation. Chocolate and cocoa also contain anandamide, a cannabinoid compound that binds to receptors in the brain and alters brain activity and mood.

    The study involved 122 healthy adults (aged 18 to 25 years). The investigators randomly assigned the participants to receive one of six interventions: high (60 percent) cacao chocolate, low (0 percent) cacao chocolate, high cacao chocolate plus L-theanine (an amino acid with anti-anxiety effects), high-sugar water, low-sugar water, or plain water. Participants ate breakfast and then fasted four hours prior to the intervention. The investigators measured the participants' brain activity (via electroencephalogram, EEG), blood pressures, and moods before and one hour after participants consumed their respective interventions.

    They found that compared to water alone, high cacao chocolate increased diastolic blood pressure. However, high cacao plus L-theanine reduced both diastolic and systolic pressures as much as 8 mmHg. The high cacao chocolate also increased brain activity related to arousal and decreased brain activity related to deactivation.

    These findings suggest that in combination with L-theanine, chocolate reduces blood pressure. Chocolate also stimulates brain activity, potentially influencing processes involved in attention.

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  • Urolithin A improves muscle strength, exercise performance, and biomarkers of mitochondrial health in a randomized trial in middle-aged adults www.cell.com
    Nutrition Exercise Mitochondria

    Urolithin A, a compound derived from walnuts and pomegranates, restores aging muscles.

    Mitochondria are the key organelles responsible for cellular energy production. Mitochondrial dysfunction, a hallmark of aging, occurs over time as reactive oxygen species damage vulnerable mitochondrial membranes and energy production becomes less efficient. A consequence of mitochondrial dysfunction is the loss of muscle mass and strength. Findings from a recent study suggest that urolithin A, a compound derived from walnuts and pomegranates, promotes mitophagy, increases muscle strength, and improves performance.

    Urolithin A is a metabolic byproduct of ellagic acid, a bioactive compound found in walnuts and pomegranates. Bacteria in the human gut break down ellagic acid to produce urolithins. Scientists have identified about 20 urolithins, but the most studied of these is urolithin A, which exerts potent anti-cancer and anti-inflammatory properties.

    Mitophagy is a type of autophagy, an intracellular program involved in the disassembly and recycling of unnecessary or dysfunctional cellular components, that selectively targets mitochondria. It helps ensure that the body’s cells are metabolically efficient and ultimately serves as a trigger for mitochondrial biogenesis, the process by which new mitochondria are produced. Failures in mitophagy are associated with several chronic diseases, including cardiovascular disease, kidney disease, and Alzheimer’s disease

    The study involved 88 healthy adults (40 to 65 years old) who had overweight. The investigators randomly assigned two groups of the participants to receive either 500 or 1,000 milligrams of urolithin A daily for four months. Another group received a placebo. Before and after the intervention, the investigators measured the participants' muscle strength, aerobic endurance (VO2 max, peak oxygen consumption), physical performance, and markers of inflammation, mitochondrial function, and mitophagy.

    They found that compared to participants who took the placebo, the participants who took the urolithin A supplement exhibited a roughly 12 percent increase in muscle strength following the intervention. The participants who took the urolithin A also showed improvements in aerobic endurance, physical performance, and mitochondrial function and had higher levels of proteins involved in mitophagy and mitochondrial metabolism in their muscle tissue.

    These findings suggest that urolithin A increases muscle strength, improves performance, and promotes mitophagy and mitochondrial function. Walnuts are excellent sources of urolithin A. See the story below to read about how eating walnuts reduces the risk of premature death and promotes longevity.

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  • Citrus fruit intake and stomach cancer risk: a quantitative systematic review link.springer.com
    Nutrition Cancer

    Eating citrus fruits reduces the risk of developing stomach cancer.

    Stomach cancer is the fifth most common cancer worldwide. It is among the deadliest cancers, claiming the lives of nearly 800,000 people every year. Lifestyle factors, such as diet, nutrition, and alcohol, are the primary risk factors for the disease. Findings from a 2007 systematic review suggest that eating citrus fruits reduces the risk of developing stomach cancer.

    Citrus fruits include oranges, lemons, limes, grapefruits, pomelos, kumquats, and many others. They are excellent sources of vitamin C, folate, and other vitamins and minerals. Vitamin C is a powerful antioxidant, and folate supports DNA repair. Citrus fruits are also rich in bioactive compounds called flavonoids. Evidence suggests that citrus flavonoids exert anti-atherogenic, anti-inflammatory, anti-cancer, anti-clotting, and antioxidant activities in humans.

    The authors conducted a systematic review, a type of summary of the scientific literature related to a specific topic. Their analysis included 14 epidemiological (population-based) studies that examined links between citrus fruit intake and stomach cancer risk. Citrus fruit intake was categorized as “high” if participants consumed more than three servings per week.

    The reviewers found that high intake of citrus fruits decreased the risk of developing stomach cancer by 28 percent. Their analysis held true even when taking the participants' demographics and other lifestyle factors into account, such as age, sex, education, alcohol intake, and others.

    These findings suggest that eating citrus fruit markedly reduces the risk of developing stomach cancer. The authors of the review posited that the findings indicated that dietary intake alone (rather than supplemental megadoses) may be sufficient to reduce stomach cancer risk.

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  • Diet plays key role in ADHD symptoms in children news.osu.edu
    Nutrition ADHD

    Poor diet quality increases symptom severity in children with ADHD.

    Attention deficit hyperactivity disorder (ADHD) is a neuro-behavioral condition characterized by inattention, impulsive behavior, and emotional dysregulation. The condition affects as many as 10 percent of children living in the United States and is more common among males than females. Findings from a recent study suggest that poor diet quality increases symptom severity in children with ADHD.

    Although the causes of ADHD are likely multifactorial, evidence suggests that nutrition may influence both the etiology and severity of the condition. For example, some studies have shown that addressing micronutrient deficiencies, poor omega-3 fatty acid status, and food additive sensitivities may ameliorate symptoms of ADHD.

    The study involved 134 children (ages 6 to 12 years) who had been diagnosed with ADHD and were enrolled in the Micronutrients for ADHD in Youth (MADDY) Study. Parents provided demographic information about the children’s gender, ethnicity, race, parent/guardians’ occupation, parent/guardians’ level of education, and family income, and completed food frequency questionnaires about the children’s diets. They also answered questions about the children’s behavior and ranked the severity of their ADHD symptoms.

    The data revealed that the overall diet quality of this sample of children was slightly higher than that of the average child living in the United States. However, low fruit and vegetable intake was associated with having more severe ADHD symptoms, even after considering the children’s demographics. Interestingly, high intake of refined grains was associated with having less severe symptoms. The authors posited that this might have been because refined grains are fortified with micronutrients, compensating for what might be an otherwise poor diet.

    These findings suggest that dietary factors play instrumental roles in ADHD symptom severity in children and underscore the importance of appropriate nutritional intake during childhood. Getting children to eat more fruits and vegetables can be challenging, however. This tasty, micronutrient-rich smoothie might be one way to help kids get the fruits and vegetables they need.

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  • How precision nutrition may lower the risk of Alzheimer's disease in people with an APOE4 allele www.mdpi.com
    Nutrition Brain Alzheimer's Neurodegeneration Ketogenic Diet

    Abstract

    “The ApoE4 allele is the most well-studied genetic risk factor for Alzheimer’s disease, a condition that is increasing in prevalence and remains without a cure. Precision nutrition targeting metabolic pathways altered by ApoE4 provides a tool for the potential prevention of disease. However, no long-term human studies have been conducted to determine effective nutritional protocols for the prevention of Alzheimer’s disease in ApoE4 carriers. This may be because relatively little is yet known about the precise mechanisms by which the genetic variant confers an increased risk of dementia. Fortunately, recent research is beginning to shine a spotlight on these mechanisms. These new data open up the opportunity for speculation as to how carriers might ameliorate risk through lifestyle and nutrition. Herein, we review recent discoveries about how ApoE4 differentially impacts microglia and inflammatory pathways, astrocytes and lipid metabolism, pericytes and blood–brain barrier integrity, and insulin resistance and glucose metabolism. We use these data as a basis to speculate a precision nutrition approach for ApoE4 carriers, including a low-glycemic index diet with a ketogenic option, specific Mediterranean-style food choices, and a panel of seven nutritional supplements. Where possible, we integrate basic scientific mechanisms with human observational studies to create a more complete and convincing rationale for this precision nutrition approach. Until recent research discoveries can be translated into long-term human studies, a mechanism-informed practical clinical approach may be useful for clinicians and patients with ApoE4 to adopt a lifestyle and nutrition plan geared towards Alzheimer’s risk reduction.”

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  • β-Hydroxybutyrate may be a substitute for butyrate in protecting from colon cancer: BHB activates a natural receptor involved in killing cancer cells www.sciencedaily.com
    Nutrition Cancer Diet Ketosis Fiber Butyrate HDAC Inhibitor

    Currently selected for this coming member’s digest by team member Melisa B.

    From the article:

    Researchers report in the April issue of Cancer Research that the GPR109A receptor is activated by butyrate, a metabolite produced by fiber-eating bacteria in the colon. The receptor puts a double-whammy on cancer by sending signals that trigger cell death, or apoptosis, and shutting down a protein that causes inflammation, a precursor to cancer.

    […]

    That got the German research team to search for alternative activators of the receptor, resulting in identification of beta-hydroxybutyrate as a natural receptor activator. The same study showed butyrate also could activate the receptor but with much less potency. That got Dr. Ganapathy thinking about a place where butyrate levels were already high – the colon – which led to his discovery that the receptor was also on colon cells.

    Butyrate plays other protective roles in colon cancer. In 2004, MCG researchers identified a gene, SLC5A8, that transports butyrate inside cells where it inhibits the enzyme HDAC, which gets upregulated in cancer to produce the uncontrolled cell growth that is a disease hallmark.

    “If you block HDAC, you can kill the cancer cell,” Dr. Ganapathy says.

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  • D-beta-hydroxybutyrate supplementation restored impaired brain function and protected against neurodegeneration in mouse model of Parkinson's disease www.sciencedaily.com
    Nutrition Brain Parkinson's Aging Ketosis Neurodegeneration

    From the article:

    Infusion of D-beta-hydroxybutyrate (D-beta-HB) to mice suffering from Parkinson disease restored impaired brain function and protected against neurodegeneration and motor skill abnormalities.

    […]

    Przedborski and colleagues administered the neurotoxin MPTP to mice, which caused dopaminergic neurodegeneration and deficits in the mitochondrial electron transport chain reminiscent of Parkinson disease. Using this model of disease, the authors showed that the infusion of the ketone body D-beta-HB restored mitochondrial respiration and protected against MPTP-induced neurodegeneration and motor deficits. The study supports a critical role for mitochondrial defect in Parkinson disease.

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  • Beta-hydroxybutyrate produced from a ketogenic diet may improve gout symptoms (animal study) www.sciencedaily.com
    Nutrition Diet Ketosis Inflammation Arthritis NLRP3 Ketogenic Diet

    Beta-hydroxybutyrate reduces symptoms of gout.

    Gout is a painful, debilitating disease that affects more than 8 million people living in the United States. The condition arises when uric acid crystals form in and around the joints, causing inflammation, pain, and impaired mobility. Evidence from a 2017 study suggests that beta-hydroxybutyrate inhibits the activity of the NLRP3 inflammasome, reducing symptoms of gout.

    Beta-hydroxybutyrate is a type of ketone body. It forms in the liver via the breakdown of fatty acids and can be used to produce energy in the mitochondria. Beta-hydroxybutyrate also acts as a signaling molecule that alters gene expression via a wide range of molecular pathways. Ketogenic diets induce beta-hydroxybutyrate production.

    Inflammasomes are large, intracellular complexes that detect and respond to internal and external threats. Activation of inflammasomes has been implicated in a host of inflammatory disorders. The NLRP3 inflammasome, in particular, triggers the release of the proinflammatory proteins interleukin (IL)-1 beta and IL-18 and drives pyroptosis, a form of cell death that is triggered by proinflammatory signals and closely linked with inflammation.

    The study involved rats that are prone to developing gout. The investigators fed one group of the rats a normal diet and fed another group a ketogenic diet. After one week, they measured ketones present in the animals' urine. They found that the ketogenic diet induced production of beta-hydroxybutyrate, which in turn protected the animals against uric acid-induced elevations in IL-1 beta. Examination of the animals' joints revealed that the rats that ate the ketogenic diet had less joint inflammation than those fed a normal diet.

    Next, the investigators assessed the effects of beta-hydroxybutyrate on neutrophils, a type of immune cell, from both young and old humans. They found that the compound inhibited the NLRP3 inflammasome-induced IL-1 beta secretion in both young and old neutrophils, suggesting that the ketone plays a role in activating the inflammasome in neutrophils, regardless of age.

    These findings suggest that beta-hydroxybutyrate inhibits the activity of the NLRP3 inflammasome, reducing the symptoms of gout. Researchers do not know if these results translate to humans, however. Learn more about the health effects of beta-hydroxybutyrate in our overview article.

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  • Exercise increases activity of anti-aging sirtuin enzymes in older adults with obesity. www.mdpi.com
    Nutrition Exercise Aging

    Older adults were asked to complete twice-weekly aerobic and strength training for 12 weeks. Some participants were advised to consume a healthier diet during the exercise training. Other participants were given two grams of omega-3-rich oil from Calanus finmarchicus. The investigators also evaluated a control group of participants who did not exercise, change their diet, or take the supplement. The investigators measured the activity of sirtuin enzymes 1, 3, and 5 in the blood.

    All three groups who completed the exercise training had significant increases in the activity of sirtuin enzymes 1 and 3. Participants who completed the exercise training and also followed a healthy diet plan had the greatest increase in sirtuin activity compared to the control group. The activity of sirtuin enzyme 5 did not change significantly for any group.

    The authors stated that their report is the first to demonstrate the effects of chronic exercise and healthy eating on sirtuin activity.

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  • Compound derived from walnuts and pomegranates may boost mitochondrial and muscle health. www.eurekalert.org
    Nutrition Mitochondria Urolithin A

    As a person ages, mitochondrial function declines, driving many age-related conditions, including the progressive loss of muscle mass and strength. Findings from a recent study suggest that a compound derived from ellagic acid metabolism helps restore mitochondrial and muscle health in older adults.

    Ellagic acid is a bioactive compound found in a wide variety of fruits, nuts, and vegetables, especially walnuts, pomegranates, and rose hips. Bacteria in the human gut break down ellagic acid to produce compounds called urolithins. Scientists have identified about 20 urolithins, but the most studied of these is urolithin A, which exerts potent anticancer and anti-inflammatory properties. The capacity to form urolithin A from ellagic acid varies considerably from person to person and decreases with age.

    The randomized clinical trial involved 66 older adults (average age, 71 years) who had poor mitochondrial function. Half of the participants received 1,000 milligrams of urolithin A daily for four months; the other half received a placebo. The participants underwent muscle endurance tests and a timed walking test at the beginning of the study and again at various timepoints throughout the study. Study investigators measured ATP production in the participants' muscle and acylcarnitines, ceramides, and C-reactive protein (markers of mitochondrial health and inflammation) in the participants' blood.

    At the end of the four-month study, participants who received the urolithin A supplement showed marked improvements in muscle endurance compared to those who received the placebo. Those who received the urolithin A also exhibited decreased levels of acylcarnitines, ceramides, and C-reactive protein.

    These findings suggest that urolithin A, a compound derived from ellagic acid, promotes mitochondrial health and improves muscle endurance in older adults. Ellagic acid is a type of polyphenol. Learn more about polyphenols in our overview article.

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  • Defensive compounds in plants may protect against Alzheimer's disease. pubs.rsc.org
    Nutrition Alzheimer's

    Amyloid-beta is a toxic protein that aggregates (clumps together) and forms plaques in the brain with age. Amyloid-beta aggregation is associated with Alzheimer’s disease, a progressive neurodegenerative disease that causes dementia. Findings from a recent study suggest that defensive compounds present in plants protect against amyloid-beta aggregation in an animal model of Alzheimer’s disease.

    Plants produce vast arsenals of defensive compounds to protect them from pathogenic attack and herbivore consumption. Evidence suggests that these compounds exert protective effects in humans, reducing the risk of many acute and chronic diseases. Scientists have identified thousands of plant defensive compounds that may benefit human health; perhaps the best known of these include sulforaphane, curcumin, and resveratrol.

    The study investigators performed an in vitro assay to gauge the capacity of nine plant defensive compounds (five flavones and four [tyrosols])https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6571782/) to prevent amyloid-beta aggregation. They found that two of the flavone compounds, scutellarein and baicalein (which are found in plants in the mint family), reduced amyloid-beta aggregation as much as 90 percent, and two of the tyrosol compounds, hydroxytyrosol and hydroxytyrosol acetate (which are found in olives and olive oil), reduced aggregation as much as 100 percent. Then the investigators gave hydroxytyrosol to worms that tend to develop a condition like Alzheimer’s disease and found that the compound reduced amyloid-beta aggregation in the worms' brains by 43 percent.

    These findings demonstrate that plant defensive compounds scutellarein, baicalein, hydroxytyrosol, and hydroxytyrosol acetate inhibit amyloid-beta aggregation and show promise as candidates to prevent and/or treat Alzheimer’s disease. Evidence indicates that sulforaphane shows similar promise, as it impairs amyloid-beta production and improves learning and memory

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  • Colorful compounds in berries promote brain and heart health. www.mdpi.com
    Nutrition Brain Heart Disease Polyphenol

    Berries are a colorful and nutritious food containing many types of bioactive compounds, including anthocyanins, a type of polyphenol with blue/purple pigment. Anthocyanins from berries such as blueberries, black raspberries, chokeberries, and bilberries are recognized for their ability to protect against cardiovascular and neurodegenerative diseases. Findings of a recent systematic review provide robust evidence demonstrating the beneficial effects of anthocyanins on cognitive performance and cardiovascular disease risk factors.

    Cognitive performance refers to a set of mental skills such as attention, memory, psychomotor speed, and executive function that develop through early adulthood and then decline in old age. As the world population ages, cognitive impairment is a growing public health concern that requires targeted strategies for prevention. Impaired vascular function, a factor that contributes to poor brain health and cognitive performance with age, may be modifiable with diet and lifestyle changes. Previous research has demonstrated that eating blueberries improves vascular function (measured with flow mediated dilation) in healthy men; but further research is needed to understand the molecular mechanisms.

    Polyphenols are a large class of bioactive compounds found in fruits, vegetables, teas, coffee, wine, and olive oil with antioxidant properties because of their many phenol rings. Due to their special cyclized electron structure, phenols capture and neutralize oxygen radicals and reflect light at unique wavelengths, giving them vibrant color. A previous systematic review of research on blueberries found good evidence to support their ability to improve memory, executive function, and psychomotor function in adults with mild cognitive impairment; however, less research has focused on total anthocyanins in the diet.

    The authors searched for studies investigating the six most anthocyanin-rich fruits (i.e., blackcurrant, black raspberry, blueberry, bilberry, chokeberry, and elderberry). They selected all randomized, placebo-controlled intervention studies in humans that investigated at least one cardiometabolic or cognitive performance parameter for inclusion in their analysis. Although methods of data collection used among the studies widely varied, the authors extracted data from their selected studies and combined it into clusters for comparison.

    The authors of the review investigated the effects of berry anthocyanin supplementation on memory in 14 studies with mostly older adult participants, revealing improved memory, especially verbal memory, and symptoms of mild cognitive impairment. In young and middle-aged adults, multiple studies found improvements in attention and psychomotor speed with anthocyanin supplementation. The research revealed that short-term berry supplementation was sufficient to produce benefits on attention and psychomotor speed, but long-term supplementation was best for memory.

    All studies that measured flow mediated dilation, the most accurate measure of vascular function, found an improvement following anthocyanin supplementation except for one study in smokers. Long-term berry supplementation also lowered blood pressure in adults at high risk for cardiometabolic disease, but not healthy adults, indicating that individual characteristics alter a person’s response to anthocyanin supplementation.

    This large systematic review provides robust evidence for the beneficial effects of berry anthocyanins on multiple markers of cognitive and cardiovascular performance.

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  • Compound that lends spiciness to pepper transfers to breast milk, potentially influencing infant food choices in later life. www.sciencedaily.com
    Nutrition Breast Milk

    Breast milk is a complex and highly dynamic fluid that contains both nutritional and non-nutritional components. Some of these components provide breast milk aroma and taste aspects, such as those associated with garlic or coffee, potentially influencing the breastfed infant’s dietary preferences later in life. Findings from a new study suggest that the non-nutritional compound piperine transfers into breast milk, providing pungent flavor aspects.

    Piperine is a bioactive compound found in black pepper that exerts anti-inflammatory, anti-pain, and anti-arthritic properties. Evidence indicates that piperine potentiates the beneficial health effects of curcumin, a bioactive compound found in turmeric.

    Pungency is a sensory aspect of food, often referred to as spiciness, heat, or “bite.” Pungent compounds elicit their effects by triggering a specific protein in the mouth, called the TRPV1 receptor. Interestingly, repeated piperine exposure desensitizes the TRPV1 receptor.

    The study involved 18 healthy breastfeeding mothers (average age, 32 years). Each of the mothers consumed a dish (referred to as a “curry”) containing a mixture of pungent ingredients, including red chili, ginger, piperine, and turmeric. The mothers provided breast milk samples one hour before consumption of the curry and again at one, two, and three hours afterward. The investigators assessed the milk for the presence of pungent compounds using mass spectrometry.

    They found that piperine transferred to the breast milk but in concentrations far below the taste threshold for adults. However, the authors noted that despite the low concentrations, piperine would still interact with the infant’s TRPV1 receptors, potentially desensitizing them and contributing to greater tolerance to piperine later in life.

    In a related study, the investigators found that aroma compounds present in the curry dish transferred to breast milk, altering the milk’s aroma. Taken together, these findings suggest that non-nutritive substances present in a breastfeeding mother’s diet transfer to her milk, potentially influencing dietary preferences later in her infant’s life. Learn more about the composition of breast milk in our overview article.

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  • Sugars found in human breast milk boost cognitive flexibility. www.tandfonline.com
    Nutrition Development Breast Milk

    Breastfeeding during early childhood is associated with positive life outcomes, ranging from improved metabolic health to greater cognitive ability. Researchers believe this effect stems from human breast milk being particularly rich in indigestible sugars, many of which are exclusive to the human species and known as human milk oligosaccharides (HMOs). Now, a new study reports that a particular class of HMOs may be uniquely crucial – at least when it comes to cognitive development.

    The researchers conducted their study in piglets, whose anatomical and cognitive development resembles that of human children. Starting at two weeks of age, piglets were randomly selected to receive one of four milk replacement formulas: a control formula mimicking the oligosaccharide composition of pig milk, and three others containing various types of HMOs.

    Eight weeks later, piglets were transitioned to a solid diet and trained on a challenging memory task that required them to remember which four out of 16 possible locations in a large arena contained hidden food rewards. For an extra challenge, they started each new trial from a different drop-off point, which meant that they had to actively engage with their surroundings to navigate to the rewarded spots.

    Then the animals completed a test of cognitive flexibility – the ability to adapt to changing environments and rules. The researchers baited a new set of four locations with the food rewards and watched how quickly piglets reacted to the change. They found that the piglets that had consumed formula containing sialylated HMOs (HMOs containing a special sugar called sialic acid) were better learners than their peers, especially those whose formula mimicked pig milk. This last group were slowest to learn the new reward locations and more likely to accidentally re-visit spots where they had already collected a reward – a sign of short-term memory lapse.

    These results suggest that sialylated HMOs are a particularly crucial component of breast milk for the development of flexible cognition. This effect might be underpinned by the oligosaccharides' high content of sialic acid, which is found in brain cell membranes and implicated in regulating cellular communication, developmental gene activity, and myelination, (the process of coating neuronal axons in fatty tissue that speeds up signaling). Learn more about HMOs and other beneficial components of breast milk in this episode featuring Dr. Rhonda Patrick.

    Link to full publication

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  • Low magnesium intake may put children at risk of developing callous-unemotional traits. www.nytimes.com
    Nutrition Behavior Magnesium

    Magnesium is a micronutrient that regulates healthy nerve transmission, brain plasticity, and more than 300 enzymatic reactions involved in key physiological processes. Although research suggests that magnesium deficiency is rare in developed nations, nearly half of people living in the United States do not consume sufficient magnesium on a daily basis. Low magnesium intake has been linked to elevated rates of metabolic conditions such as diabetes, cardiovascular disease, and particularly neurological conditions. A recent study suggests that the neural effects of magnesium insufficiency drive the development of abnormally unemotional and callous traits in early adolescence.

    Research suggests that magnesium plays important roles in regulating the dominant plasticity-promoting receptors of the brain (known as NMDA), particularly in the prefrontal cortex, which is heavily involved in evaluating outcomes, making decisions, and forming memories. In fact, supplementing animals with magnesium improves their ability to remember negative outcomes that do not occur immediately after certain actions, suggesting that childhood magnesium insufficiency impairs children’s ability to learn from the negative consequences of their actions.

    In this study, researchers collected information about the eating patterns of 445 children (aged 11 to 12 years) from diverse families in one county in the United States, through a series of detailed interviews conducted by dietitians with the children and their parents. The researchers also administered several psychological assessments to measure any potentially problematic externalizing (e.g., tendency to break rules and engage in violence) and internalizing features (e.g., depression and anxiety) of behavior. They also tested the children for a collection of traits described as callous-unemotional, which include low levels of empathy and guilt.

    Their analysis revealed that over 53 percent of children in their sample consumed insufficient magnesium. Moreover, a lower dietary intake of the mineral was associated with significantly more callous-unemotional traits. This effect held up after the researchers controlled for a variety of factors such as social adversity, total energy intake, and body mass index (although it is worth noting that children from more adverse families had consistently lower intakes of magnesium).

    These findings, which suggest that magnesium deficiency influences emotional development in children, have important implications from both from a social and population health perspective. Children with callous-unemotional traits are at significant risk of committing crime later in life and particularly resistant to behavioral interventions. As such, magnesium supplementation or dietary education might offer a cost-effective means of improving children’s psychological and behavioral development.

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  • Daily avocado consumption improves body fat distribution and reduces visceral fat apple.news
    Nutrition Diet Obesity Metabolic Syndrome Weight Loss Visceral Fat

    Seventy percent of adults living in the United States have overweight (BMI greater than 25) or obesity (BMI greater than 30), putting them at increased risk of metabolic disease. Extra fat stored around the body promotes inflammation and insulin resistance, but extra abdominal fat is particularly dangerous. Findings of a recent report suggest consuming foods rich in unsaturated fat and dietary fiber may improve fat distribution in females.

    Fat stored in the lower body, called subcutaneous fat, is located just under the skin. Fat stored in the abdominal region, called visceral fat, is wrapped around the internal organs (e.g., the liver, pancreas, and intestines). Visceral fat interferes with lipid metabolism in the liver, promoting insulin resistance, type 2 diabetes, and non-alcoholic fatty liver disease. A diet that includes avocados, which are rich in mono-unsaturated fats and dietary fiber, is associated with lower abdominal obesity.

    The investigators recruited 105 adults between the ages of 25 and 45 years who had overweight or obesity. They assigned participants to receive meals with avocado (about one Hass avocado) or meals without avocado that were matched for calories and total fat. The two meals contained different amounts of saturated fat, unsaturated fat, and fiber. Participants consumed their assigned meals once per day for 12 weeks and were told not to change their diet in other ways. Participants completed an oral glucose tolerance test to measure insulin resistance and had their body composition measured using X-ray.

    In females, avocado consumption decreased visceral adiposity and the ratio of visceral to subcutaneous fat, indicating an improvement in body fat distribution. Both males and females in the control group experienced a loss of subcutaneous fat and an increase in the ratio of visceral to subcutaneous fat, indicating a worsening of body composition over the 12 weeks. Avocado consumption had no effect on insulin resistance.

    The authors concluded that avocado consumption improved body fat distribution in females, but had no effects on body fat distribution in males or on insulin resistance in either males or females.

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  • Omega-3 fatty acids slow memory loss in people with Alzheimer's disease. apple.news
    Nutrition Alzheimer's Omega-3 Neurodegeneration

    Omega-3 fatty acids are essential for human health. They participate in pathways involved in the biosynthesis of hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They have been shown to help prevent heart disease and stroke; may help control lupus, eczema, and rheumatoid arthritis; and may play protective roles in cancer and other conditions. Findings from a new study suggest that omega-3 fatty acids slow cognitive decline in Alzheimer’s disease.

    Alzheimer’s disease is a neurodegenerative disorder characterized by progressive memory loss and cognitive decline. The primary risk factor for Alzheimer’s disease is aging, with risk roughly doubling every five years after the age of 65 years. Nutritional status also plays key roles in Alzheimer’s disease risk and pathology. The intervention study involved 33 people who had been diagnosed with Alzheimer’s disease. Approximately half of the participants took a supplement providing 2.3 grams of omega-3 fatty acids daily for six months; the other half took a placebo. All participants took the Mini Mental State Examination (MMSE), a widely accepted measure of memory and cognitive function, before and after the intervention. The study investigators collected cerebrospinal fluid samples before and after the intervention to measure several biomarkers associated with neurodegenerative diseases and inflammation, including amyloid beta proteins, tau, interleukin 6, chitinase-3-like protein 1 (YKL-40), and neurofilament light (NfL). YKL-40 is associated with neuroinflammation, and NfL is associated with damage to the axons of nerves in brain white matter.

    The MMSE scores of the participants who took the omega-3 fatty acid supplements remained stable over the six-month intervention, decreasing by only 0.06 points, but the scores of those who took the placebo decreased by two points. The two groups' biomarkers were similar at the beginning of the intervention, but YKL-40 and NfL increased slightly in the group that received the omega-3 fatty acid supplement, indicating a possible increase in neurodegeneration and inflammatory responses. However, the increase in the two biomarkers did not correlate with the participants' MMSE scores.

    These findings suggest that omega-3 fatty acids help maintain memory and cognitive function in older adults with Alzheimer’s disease. This was a very small study, however, and further research is needed to confirm any protective effects of omega-3 fatty acid intake in Alzheimer’s disease.

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  • Sugar intake in adolescence may cause long-term behavior and cognitive problems later in life. www.sciencedaily.com
    Nutrition

    An abundance of scientific research demonstrates that overconsumption of added dietary sugar is harmful to physical health, but research on its long-term effects on cognitive health is lacking. Findings from a recent study in mice indicate that overconsumption of added sugar during adolescence contributes to the risk of becoming obese, hyperactive, and cognitively impaired as adults.

    Current public health guidelines recommend that children between the ages of two and 19 years limit their intake of added sugars to less than 10 percent of their total daily calories – roughly 12 teaspoons per day. Despite these recommendations, the average child living in the United States consumes 15 to 18 teaspoons of added sugar every day, primarily from sugar-sweetened beverages, desserts, and sweet snacks.

    The authors of the study conducted two experiments involving four groups of young (adolescent) mice. All mice could eat freely from their standard mouse food. In the first experiment, water was always available to two groups of mice, but one group had access to only plain drinking water, while one group had a choice between plain water or water containing a 25 percent sugar solution. In the second experiment, both groups had access to only plain drinking water, but one group was given restricted access (two hours per day, five days per week) to water containing a 25 percent sugar solution. At the end of the 12-week intervention, the authors of the study subjected the mice to a battery of behavioral and memory tests and assessed neurogenesis (the foundation for memory) in the animals' brains.

    They found that the mice that consumed high quantities of sugar became hyperactive when they were exposed to a new situation and had impaired memory formation – phenomena commonly observed in attention deficit and hyperactivity disorders. They also demonstrated impaired neurogenesis in their brains, especially within the dentate gyrus area of the hippocampus, a region associated with memory formation. About four weeks into the 12-week intervention, the mice began to gain weight, and by the end of the study, they were about 10 percent overweight. Mice whose access to sugar was restricted consumed four times less sugar than those who had full access. They did not gain weight, and they experienced fewer neurocognitive deficits.

    These findings suggest that overconsumption of sugar in mice promotes weight gain, behavior problems, and memory impairments. Although this was a mouse study, many of these findings are translatable to humans. Learn more about the harmful effects of sugar on the brain in this episode featuring Dr. Rhonda Patrick.

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  • Eating ultra-processed foods increases the risk of premature death from all causes and cardiovascular disease. academic.oup.com
    Nutrition Cardiovascular

    Whole or minimally processed foods, such as fruits, vegetables, and whole grains, differ little from their original, intact forms. Ultra-processed foods, however, such as snacks, ready-to-eat meals, and soft drinks, bear little resemblance to intact food forms. These foods typically contain added flavors and colors, are inexpensive and ready to eat, and often have long shelf lives. Findings from a recent study suggest that consumption of ultra-processed foods increases the risk of premature death from all causes and cardiovascular disease.

    The study involved more than 22,00 men and women (average age, 55 years) enrolled in the Moli-sani Study, a large study of cardiovascular and cancer risks among people living in Italy. At the beginning of the study, participants completed questionnaires regarding their intake of 188 foods. The authors of the study categorized each of these foods according to the degree of processing: fresh or minimally processed foods, such as fruits, vegetables, meat, and fish; processed culinary ingredients, such as honey or butter; processed foods made with salt, sugar, or oil, such as canned vegetables, legumes, or fish; and ultra-processed foods such as carbonated beverages and processed meats.

    The participants who consumed the highest amounts of ultra-processed foods were 58 percent more likely to die from cardiovascular disease, 52 percent more likely to die from ischemic heart disease or cerebrovascular disease, and 26 percent more likely to die from all causes of premature death. The greatest contributor to the increased risk appeared to be high sugar content in the ultra-processed foods.

    These findings suggest that consumption of ultra-processed foods increases the risk of premature death and underscores current dietary guidelines to reduce intake of foods containing added sugars.

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  • High dietary spermidine intake decreases disease risk. academic.oup.com
    Nutrition

    Spermidine is a polyamine compound found in cells throughout the human body, but concentrations decrease with age. Supplementation with spermidine has been found to increase survival in yeast, worms, and human immune cells. A recent observational study investigated the link between dietary spermidine content and disease risk.

    Spermidine is one of a small number of compounds that has demonstrated anti-aging properties in animal research, likely due to its ability to induce autophagy - the process by which the body clears dead and damaged cells. While the compound is available as a supplement, it is also found in a number of foods including wheat germ, cauliflower, broccoli, mushrooms, amaranth, a variety of cheeses, and soybean products such as natto.

    The investigators recruited a group of 1,000 participants aged 49 to 79 years old from the town of Bruneck in Italy. Participants shared their full medical records with the researchers and reported their dietary habits every five years for 20 years.

    The authors reported lower risk of all causes of death with increasing dietary spermidine intake. They report 40.5 deaths per 1,000 person-years in the group with lowest intake and 15.1 deaths per 1,000 person-years in the group with the highest intake. Of the 146 nutrients the authors investigated, spermidine had the strongest relationship with decreased disease risk.

    This is the first study to demonstrate an association between dietary spermidine intake and increased survival in humans. Because this study is observational in design, spermidine should be tested in interventional trials to confirm these results.

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  • Eating five servings of fruit and vegetables daily reduces the risk of premature death. www.sciencedaily.com
    Nutrition Micronutrients

    Current dietary guidelines for people living in the United States recommend eating at least five servings of fruits and vegetables daily as part of a healthy eating pattern. Despite these recommendations, evidence indicates that most people consume far less. Findings from a recent study indicate that eating two servings of fruit and three servings of vegetables daily reduces the risk of premature death.

    Fruits and vegetables are rich in vitamins, minerals, complex carbohydrates, and dietary fiber. They also contain phytochemicals – a broad class of bioactive dietary compounds that exert antioxidant, anti-inflammatory, and anti-cancer properties.

    The authors of the study drew on data gathered from the Health Professionals Follow-up Study and the Nurses' Health Study, two ongoing prospective epidemiological studies, spanning more than 30 years. More than 108,000 men and women enrolled in the studies completed food frequency questionnaires at the beginning of the study and every two to four years thereafter. The authors also conducted a meta-analysis of findings from these two studies plus 24 others, comprising more than two million people.

    They found that people who ate roughly five servings of fruit and vegetables per day (two servings of fruit and three servings of vegetables) were 13 percent less likely to die a premature death from all causes during the 30-year follow-up, compared to those who ate only two servings total fruits and vegetables per day. When the authors of the study looked at specific causes of death, they found that those who ate five servings of fruits and vegetables per day were 12 percent less likely to die from cardiovascular diseases such as heart disease and stroke; 10 percent less likely to die from cancer; and 35 percent less likely to die from respiratory illness, even after ruling out other risk factors. Interestingly, eating more than the recommended five servings did not further reduce risk.

    The greatest benefits were seen when intake included leafy greens and items rich in beta carotene and vitamin C, such as citrus fruits, berries, and carrots. Fruit juices and starchy vegetables such as peas, corn, and potatoes conferred little benefit.

    These findings support current dietary recommendations to increase intake of fruits and vegetables. For a quick and tasty way to get your five-a-day, try this smoothie recipe from Dr. Rhonda Patrick.

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  • Including mushrooms as part of a healthy dietary pattern provides many essential nutrients. www.eurekalert.org
    Nutrition Micronutrients

    Current dietary guidelines for people living in the United States recommend following a health dietary pattern that is rich in nutrient-dense foods to promote health and prevent chronic disease. Findings from a recent study demonstrate that including mushrooms as part of a healthy dietary pattern provides many essential nutrients.

    Mushrooms are edible fungi, generally categorized as vegetables in the human diet. They are rich sources of many vitamins and minerals, including B vitamins, potassium, and selenium. When grown in the presence of ultraviolet light, mushrooms are good sources of vitamin D2. Mushrooms also contain a variety of bioactive compounds, including the antioxidant molecules ergothioneine and glutathione.

    The authors of the study conducted a dietary modeling analysis to investigate the effects of adding a serving (84 grams, about ½ cup) of a combination of white, crimini, and portabella mushrooms or oyster mushrooms only to three healthy eating patterns: US style, Mediterranean style, and vegetarian style. They obtained nutrient data for the mushrooms from the USDA nutrient database, and nutritional profiles for the three dietary patterns from USDA dietary analyses.

    The assessment revealed that a single serving of mushrooms added approximately 2 to 3 percent more fiber, 8 to 12 percent more potassium, 12 to 18 percent more riboflavin (a B vitamin), 11 to 26 percent more niacin (a B vitamin), 11 to 23 percent more selenium, and 16 to 26 percent more copper, depending upon the dietary pattern under comparison. Eating mushrooms that had been exposed to sufficient ultraviolet light to increase vitamin D levels to 200 IU per serving increased vitamin D intake by 67 to 90 percent. A single serving of oyster mushrooms added 8 to 11 percent more vitamin D and 10 to 16 percent more choline to the dietary patterns. Data from other studies suggest that a single serving of mushrooms would add 2.2 milligrams of ergothioneine and 3.5 milligrams of glutathione to the three dietary patterns.

    These findings suggest that mushrooms provide many key nutrients and can be part of a healthy dietary pattern. This study was supported by the Mushroom Council.

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  • NAD+ may be beneficial in treating a common form of heart failure. stm.sciencemag.org
    Nutrition Heart Disease

    Nicotinamide adenine dinucleotide (NAD+) plays an essential role in multiple physiological processes, including energy metabolism, DNA repair, and immune activation. Cellular NAD+ production declines with age, however, and its depletion has been implicated in the onset and progression of a wide range of age-related conditions. Findings from a new study suggest that NAD+ is beneficial in treating heart failure with preserved ejection fraction.

    The heart’s ejection fraction is a measure of how much blood the left ventricle pumps with each contraction. Heart failure with preserved ejection fraction, a condition in which the heart muscle contracts normally but the ventricles don’t properly relax, is a leading cause of hospitalization in older adults. Few therapies for the condition exist, but caloric restriction has been shown to improve disease status in people with heart failure with preserved ejection fraction. Increasing cellular levels of NAD+ mimics the effects of caloric restriction.

    The study involved both rodents and humans. In the rodent portion of the study, the authors gave nicotinamide, a precursor to NAD+, to mice and rats that had cardiovascular dysfunction related to aging, salt-sensitivity, or obesity. The animals' heart function improved in each of the three scenarios via enhanced diastolic function, improved heart bioenergetics, and reduced comorbidities, including blood pressure and body fat.

    The human study drew on nutritional and death rate data from a prospective, population-based survey of atherosclerosis among 40- to 79-year-old men and women. The data indicated that higher dietary intake of NAD+ precursors reduced the risk of all causes of premature death, especially those related to cardiovascular diseases. People who consumed more NAD+ precursors were also less likely to have high blood pressure. These findings held true even after taking into account other factors, including age, sex, smoking, diabetes, alcohol intake, body mass index, and total cholesterol.

    These findings demonstrate that NAD+ precursors show promise as a means of treating heart failure with preserved ejection fraction. The FMF team has developed a collection of articles related to NAD+ and its precursors, nicotinamide mononucleotide and nicotinamide riboside.

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  • Benefits of low-fat versus low-carbohydrate diets. www.sciencedaily.com
    Nutrition Ketogenic Diet

    Obesity affects more than 650 million people worldwide. Although low-carbohydrate and low-fat diets are effective at helping people lose weight, the health benefits and sustainability of the two dietary approaches are matters of controversy. A recent trial weighed the benefits of low-fat versus low-carbohydrate diets.

    The causes of obesity and overweight are not fully known. Some scientists have suggested that consuming high-glycemic carbohydrates increases insulin levels, ultimately driving a vicious cycle of body fat accumulation, hunger, and food intake, commonly referred to as the “carbohydrate-insulin” model of obesity. Others have suggested that consuming high-fat foods drives overconsumption of calories due the foods' high caloric levels, poor ability to provide satisfaction and fullness, and high “pleasure factor.”

    The four-week crossover trial involved 20 healthy men and women (average age, 30 years). Half of the participants ate an animal-based, ketogenic, low-carbohydrate diet that provided about 10 percent of its calories from carbohydrates and about 75 percent from fat and high calorie foods. The other half ate a plant-based, low-fat diet that provided about 10 percent of its calories from fat and about 75 percent from carbohydrates and low-calorie foods. After two weeks on their respective diets, participants switched diets and adhered to the new diet for another two weeks. All meals were prepared and served in an in-patient metabolic ward to ensure compliance. The study investigators monitored the participants' weight, vital signs, blood ketones, energy expenditure, activity, and other measures throughout the study.

    Although both diets promoted weight loss, participants on the low-carbohydrate diet lost more weight (1.5 pounds) and faster, but the difference was not statistically or clinically significant. The participants who ate the low-fat diet had higher glucose and insulin levels compared to those who ate the low-carbohydrate diet. They didn’t report any differences in hunger, fullness, or satisfaction with their meals. When eating the low-fat diet, participants ate about 690 fewer calories per day than when eating the low-carbohydrate diet over the two-week period.

    These findings suggest that whereas eating a low-carbohydrate diet is beneficial in reducing glucose and insulin levels, the low-fat diet reduces appetite, a finding that contradicts the carbohydrate-insulin model of obesity.

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  • Sulforaphane improves blood glucose control in obese people with type 2 diabetes. stm.sciencemag.org
    Nutrition Diabetes Sulforaphane NRF2 Metformin Glucoraphanin

    Type 2 diabetes is a progressive metabolic disorder characterized by high blood glucose levels and insulin resistance. Long-term complications from poorly controlled type 2 diabetes include heart disease, stroke, and kidney failure, among others. Findings from a 2017 study demonstrated that sulforaphane reduces glucose production in the liver and improves blood glucose control. Glucose is the body’s primary metabolic fuel. In the fasted state, the body can produce glucose via gluconeogenesis, a highly conserved pathway that occurs primarily in the liver. Increased liver gluconeogenesis among people with type 2 diabetes is a major contributor to high blood glucose and subsequent disease complications.

    The authors of the study investigated the effects of sulforaphane in several rodent models of type 2 diabetes and found that sulforaphane ameliorated many of the hallmark characteristics of the disease. Then they assessed sulforaphane’s effects in 97 people with type 2 diabetes. Sixty of the participants had well-regulated disease, but 37 had poorly regulated disease. Of those with poorly regulated disease, 17 had obesity. Nearly all of the participants took metformin, a common blood glucose-lowering drug.

    Participants received either an oral placebo or glucoraphanin-rich broccoli sprout extract every day for 12 weeks. The authors of the study measured the participants' fasting blood glucose and HbA1c (a measure of long-term blood glucose control) levels and assessed their glucose tolerance prior to and after the intervention.

    Sulforaphane administration improved fasting blood glucose and HbA1c levels in the obese participants who had poorly regulated type 2 diabetes. Sulforaphane mediated these effects via Nrf2 activity and subsequent reduced expression of enzymes that promote glucose production in the liver.

    These findings suggest that sulforaphane ameliorates some of the hallmark characteristics of diabetes in humans. The mechanisms by which sulforaphane mediates these effects differ from those of metformin, suggesting that the two could work in a complementary manner to improve blood glucose control in obese people with type 2 diabetes.

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  • Nrf2 pathway is a major target for sulforaphane. www.sciencedirect.com
    Nutrition Sulforaphane Glutathione NRF2

    Nrf2 (nuclear factor erythroid 2-related factor 2) is a cellular protein that regulates the expression of antioxidant and stress response proteins. It participates in the Keap1/Nrf2/ARE biological pathway – the primary mechanism by which sulforaphane exerts its beneficial effects. A 2017 review describes the role of sulforaphane in the Keap1/Nrf2/ARE pathway and summarizes the beneficial health effects associated with the compound.

    The Keap1/Nrf2/ARE pathway is a key mediator of cytoprotective responses to oxidative and electrophilic stressors. Under normal cellular conditions, Keap1 tethers Nrf2 in the cytoplasm (the region of the cell outside the nucleus), where it can be tagged and delivered for degradation. However, following exposure to stressors, Keap1 undergoes modifications that impair its ability to bind to and target Nrf2 for degradation. As a result, Nrf2 is free to travel to the nucleus, where it binds to antioxidant response elements (AREs) of DNA. AREs are sequences in the regulatory regions of genes that activate transcription of a diverse group of cytoprotective enzymes.

    Isothiocyanates react with certain regions on Keap1, eliminating Keap1’s ability to target Nrf2 for degradation – effectively serving the role of stressor. Sulforaphane, an isothiocyanate derived from broccoli and broccoli sprouts, is the most potent naturally occurring inducer of Nrf2.

    The authors of the review presented evidence that sulforaphane protects against carcinogenesis in models of skin, oral, stomach, colon, lung, prostate, and bladder cancer. They also reported that feeding studies involving humans and consumption of isothiocyanate-rich cruciferous vegetables have demonstrated measurable Nrf2 activity, reflected in increased levels antioxidant proteins and enzymes, including glutathione S-transferase and NQO1. Future research will inform optimal dosages and formulations for clinical trials.

    Watch this clip in which Dr. Jed Fahey describes the early co-discoveries of sulforaphane and Nrf2 and describes the importance of the Nrf2 pathway.

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  • Gut myrosinases convert glucosinolates to sulforaphane. cancerpreventionresearch.aacrjournals.org
    Nutrition Sulforaphane NRF2 Glucoraphanin

    The conversion of glucoraphanin to sulforaphane requires myrosinase, an enzyme co-located within the leaves, stems, and other components of the plants in which it is found. Cooking temperatures inactivate myrosinase, effectively preventing isothiocyanate conversion and allowing unhydrolyzed glucosinolates to pass into the gut. In humans, myrosinase-producing gut bacteria can convert these glucosinolates to their cognate isothiocyanates. Findings from a 2012 study indicate that microbial conversion of glucosinolates to isothiocyanates is highly variable.

    Previous research has demonstrated that sulforaphane administration promotes uniformly high urinary excretion of dithiocarbamate metabolites, accounting for as much as 90 percent of the administered sulforaphane over a 24-hour period. Dithiocarbamate levels in urine serve as a biomarker of glucosinolate intake.

    The study involved two dissimilar groups of people: rural Han Chinese and racially mixed Baltimoreans. The participants abstained from cruciferous vegetable consumption for three days prior to the beginning of the study. They had not taken antibiotics for two weeks prior. Each of the participants kept a food diary, provided their medical history, and kept track of their bowel activity. The participants took a glucoraphanin-rich broccoli sprout extract that provided 200 micromoles of glucoraphanin in water. The authors of the study collected urine samples from 8 a.m. to 4 p.m. and from 4 p.m. until 8 a.m. on the following morning.

    They found that microbial-induced conversion of glucoraphanin to sulforaphane is highly variable (ranging from 1 to 40 percent of dose) and subject to interindividual differences in gut bacteria populations. As such, conversion is distinguished by “high converters” – people with high elimination profiles, and “low converters”– those with low elimination profiles. The authors of the study identified no demographic factors that affected conversion efficiency, but they did note that conversion of glucoraphanin to dithiocarbamate was greater during the day.

    Watch this clip in which Dr. Jed Fahey describes some of the factors that influence the conversion of myrosinase-driven conversion of glucoraphanin to sulforaphane.

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  • Determining the optimal dose and source of sulforaphane poses challenges. www.mdpi.com
    Nutrition Sulforaphane NRF2 Myrosinase Glucoraphanin

    A substantial body of evidence from experimental, epidemiological, and clinical studies demonstrates the beneficial effects of sulforaphane consumption on human health. Many questions remain, however, regarding optimal formulation, bioavailability, and dosage of sulforaphane. A 2019 review discusses these and other aspects of the current state of evidence surrounding sulforaphane.

    Sulforaphane is the end-product of a chemical reaction between two naturally occurring plant compounds – glucoraphanin and myrosinase. These compounds, often referred to as secondary metabolites, are not required for the plant’s growth or reproduction. Rather, they confer an advantage to the plant, particularly in terms of defense, participating in a dual-component chemical defense system – commonly referred to as the “mustard oil bomb” – that protects plants from environmental stressors. Glucoraphanin content in broccoli sprouts and mature broccoli vary across species and cultivar and is influenced by factors such as soil and growing conditions, harvest time, and post-harvest storage.

    Most rodent studies of sulforaphane’s effects administer the end product via oral, intraperitoneal, or topical means. The median effective dose is 175 micromoles (~30 milligrams) per kilogram of the animal’s body weight when given orally; the median effective dose when given intraperitoneally is 113 micromoles (~20 milligrams) per kilogram. Most studies report beneficial outcomes, but this might be due to publication bias – the tendency for researchers to publish favorable results only. High doses (greater than 150 milligrams) elicited negative effects, including sleepiness, hypothermia, impaired motor coordination, and even death. When given with other drugs, sulforaphane potentiated some of the drugs' effects.

    In humans, sulforaphane undergoes extensive biotransformation in the gut to yield mercapturic acid, which can be measured in urine and serves as a biomarker of intake. In general, sulforaphane is rapidly absorbed and eliminated, with most people excreting between 70 and 90 percent of the dose taken.

    Clinical studies have assessed the merits of sulforaphane in a wide range of chronic and infectious diseases, including autism, aflatoxin toxicity, air pollution detoxication, cancer, cardiovascular disease, diabetes, neurodegenerative disease, Helicobacter pylori infection, and many others. Doses varied markedly and in terms of whether supplied as glucoraphanin (the precursor) or sulforaphane (the end product). The median dose of glucoraphanin was 190 micromoles (~76 milligrams) and of sulforaphane was 100 micromoles (~18 milligrams).

    The authors of the review enumerate several issues that must be overcome in designing and conducting clinical studies with sulforaphane, but they stress the importance of plant-based diets as delivery modes for not only sulforaphane but other bioactive compounds that promote health. They also noted concerns that determining dose is inherently difficult in light of the differences in bioavailability of glucoraphanin and sulforaphane; translating animal data to humans poses many challenges.

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  • Sulforaphane inhibits enzyme involved in amyloid-beta production. www.mdpi.com
    Nutrition Alzheimer's Sulforaphane NRF2

    Amyloid-beta is a toxic 42-amino acid peptide that clumps and forms plaques in the brain with age. Amyloid-beta is associated with Alzheimer’s disease, a progressive neurodegenerative disease and the most common cause of dementia. Findings from a new study demonstrate that sulforaphane impairs BACE1, an enzyme involved in the production of amyloid-beta.

    BACE1, or beta site amyloid precursor protein cleaving enzyme 1, is produced primarily in the central nervous system. People with Alzheimer’s disease often have high levels of BACE1 in their brains.

    The authors of the study set out to evaluate sulforaphane’s capacity to inhibit BACE1. They used fluorescence resonance energy transfer analysis to determine the enzyme’s activity and then calculated its kinetics. They assessed sulforaphane’s enzyme selectivity in the presence of several other enzymes and compared its effects to those of resveratrol and quercetin, bioactive compounds that exert beneficial effects on human health.

    They found that sulforaphane was six times more effective against BACE1 compared to resveratrol and quercetin. Sulforaphane demonstrated high affinity for BACE1 and had few off-target effects, suggesting that sulforaphane shows promise as a candidate to reduce the activity of BACE1, potentially playing a role in preventing Alzheimer’s disease.

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  • Scientists find molecular link between meat and dairy diets and colorectal cancer. pubmed.ncbi.nlm.nih.gov
    Nutrition Cancer

    Currently selected for this coming member’s digest by team member Melisa B.

    The World Health Organizations classifies red meat as a carcinogen based on epidemiological studies showing positive associations between eating red meat and developing colorectal cancer as well as strong mechanistic evidence. Multiple components present in red meat likely contribute to this risk, including saturated fat and heme iron. New research suggests that Neu5Gc, a type of sugar, provides another possible mechanism to explain the cancer-promoting effects of diets high in red meat and dairy products.

    Neu5Gc is a carbohydrate produced by non-human mammals and found in red meat and dairy products. Humans cannot produce Neu5Gc so the body recognizes it as foreign and produces antibodies against it called “anti-Neu5Gc IgG.” Research has demonstrated a link between high anti-Neu5Gc IgG levels and increased colon cancer risk; however, no direct correlation between diet and blood levels of anti-Neu5Gc IgG has been shown.

    The authors of this report collected data from nearly 20,000 participants enrolled in NutriNet-Santé, an ongoing observational cohort study based in France. Participants self-reported their diet using a 24-hour recall method and gave blood for biomarker measurement. After reviewing the diet record data for Neu5Gc content, the authors chose a subset of 120 participants with varying levels of estimated Neu5Gc consumption and measured the anti-Neu5Gc IgG concentration of their banked blood samples.

    The authors reported a distinct dose-dependent positive association between dietary content of Neu5Gc and blood concentrations of anti-Neu5Gc antibodies. Men consumed significantly more Neu5Gc in their diets, especially from red meat, and exhibited corresponding increases in anti-Neu5Gc IgG levels. In addition to the link between diet and antibody concentrations, the authors also report a link between increased meat and dairy consumption and the diversity of anti-Neu5Gc IgG. Antibodies vary slightly in structure so that one antigen may produce many different antibodies. Consuming more Neu5Gc increased the variety of anti-Neu5Gc antibody types in the blood, which may lead to a stronger immune reaction.

    These findings are the first to demonstrate a link between dietary intake of Neu5Gc and anti-Neu5Gc IgG response. This novel observational research may have important implications for colon cancer risk; however, controlled trials are necessary to explore any causative role of Neu5Gc in disease.

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  • Omega-3 fatty acids in fish may protect the brain from damage due to air pollution. www.sciencedaily.com
    Nutrition Brain Omega-3

    Omega-3 fatty acids are essential for human health. Evidence demonstrates that omega-3 fatty acids may also be beneficial against heart disease, stroke, cancer, and other conditions. A new study demonstrates that dietary consumption of omega-3 fatty acids in fish may help protect the brain from damage induced by particulate matter in air pollution.

    Particulate matter is a mixture of solid particles and liquid droplets. It is present in fine inhalable particles, with diameters that are generally 2.5 micrograms or less. Some evidence suggests that exposure to particulate air pollutants accelerates aging.

    The observational study involved more than 1,300 women between the ages of 65 and 80 years who were dementia-free at the time of enrollment. The authors of the study determined the approximate levels of particulate matter to which the women were exposed over a three-year period based on their addresses. They measured omega-3 fatty acid concentrations in the women’s red blood cells and measured brain white matter volume in the women’s brains via imaging studies. The women completed questionnaires about their weekly dietary intake of baked or broiled seafood or fish.

    The brain imaging studies revealed that particulate matter exposure was associated with white matter and hippocampal volume losses. These losses were particularly noticeable among women with the lowest levels of omega-3s in their red blood cells.

    The findings from this study indicate that dietary intake of fish rich in omega-3 fatty acids may be protective against brain losses associated with air pollutant exposure. Another dietary compound that might offer protection from air pollutant is sulforaphane, a bioactive compound derived from cruciferous vegetables. Watch this clip in which sulforaphane expert Dr. Jed Fahey describes how sulforaphane provides protection from benzene, a carcinogenic compound present in air pollution.

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  • Spices dampen pro-inflammatory response to a high-saturated fat, high-carbohydrate meal. www.sciencedaily.com
    Nutrition

    Eating a meal that is high in saturated fat and refined carbohydrates increases blood glucose and blood lipid levels. In turn, the body launches an inflammatory response. Chronic inflammation is associated with an increased risk of developing cardiovascular disease. Findings from a new study suggest that adding a spice mixture to a high fat/high sugar meal can dampen the body’s inflammatory response, potentially reducing the associated risk of cardiovascular disease.

    Spices are derived from the seeds, roots, bark, or flowers of plants. Research indicates that spices contain bioactive compounds that exert antioxidant, antimicrobial, and anti-inflammatory effects.

    The crossover, randomized, controlled trial involved 12 middle-aged men who were overweight or obese and had at least one risk factor for cardiovascular disease. Each of the men consumed three versions of a high-saturated fat, refined carbohydrate meal, providing approximately 1,000 calories per meal, separated by a three-day washout period. One meal contained no additional spices, one contained a 2-gram spice blend (representing low spice intake), and one contained a 6-gram spice blend (representing high spice intake, roughly one teaspoon to one tablespoon). The spice blend contained a mixture of spices and herbs commonly consumed in the American diet, including basil, bay leaf, black pepper, cinnamon, coriander, cumin, ginger, oregano, parsley, red pepper, rosemary, thyme, and turmeric. The participants provided blood samples before and multiple times after consuming the meals.

    The blood samples revealed that consumption of the meal containing the 6-gram spice blend reduced levels of pro-inflammatory proteins IL-1 beta, IL-8, and TNF-alpha. At six hours after consuming the 6-gram spice meal, levels of IL-1 beta were more than 1,300 percent lower than after consuming the meal without spices or with 2 grams of spices. IL-1 beta is a proinflammatory cytokine produced by macrophages and is an important mediator of the body’s inflammatory response.

    These findings suggest that consumption of spices can mediate the proinflammatory effects of a high-saturated fat, refined carbohydrate meal. Nutritional interventions that emphasize the consumption of spices might reduce inflammation and decrease the risk of cardiovascular disease associated with unhealthy diets.

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  • Extra virgin olive oil maintains its health-promoting properties when used for cooking. www.eurekalert.org
    Nutrition Antioxidant

    Olive oil is the primary source of fat in the Mediterranean diet. Research suggests that olive oil exerts antioxidant, anti-inflammatory, and anti-carcinogenic properties, likely due to its high polyphenolic content. The European Food Safety Authority claims that olive oil helps reduce LDL cholesterol. Heating olive oil (especially to high temperatures) can cause phenolic compounds to deteriorate and/or oxidize, which reduces its healthful qualities. Findings from a recent study suggest that the cooking techniques used in a typical home kitchen do not negate the beneficial effects associated with olive oil consumption.

    The experimental study mimicked the home-cooking processes involved in sautéing (also known as “pan-frying”) meat or potatoes. The two foods were pan-fried in olive oil heated to moderate (120°C, 248°F) and high (170°C, 338°F) temperatures for 15 and 30 minutes.

    Chemical analysis of the oil after the cooking process revealed that both time and temperature affected its polyphenolic content, but temperature was the key driver of phenolic degradation. Cooking at 120°C decreased the polyphenolic content by 40 percent, but cooking at 170°C decreased it by 75 percent, compared to the amount in uncooked olive oil.

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  • Sustained weight loss in women over 50 reduces breast cancer risk www.eurekalert.org
    Nutrition Exercise Cancer Diet Breast Cancer Weight Loss

    Breast cancer is one of the leading causes of death among women living in the United States, claiming the lives of approximately 41,000 women each year. Being overweight or obese increases a woman’s risk of developing breast cancer. Findings from a new study indicate that women who lose weight after the age of 50 years and keep the weight off have reduced risk of developing breast cancer.

    More than two-thirds of women living in the United States are overweight or obese. Excess body fat increases a person’s risk for developing type 2 diabetes, a known risk factor for cancer. Body fat also alters hormone levels, which may increase the risk of developing hormone-sensitive cancers, such as breast cancer. In addition, body fat secretes a wide array of pro-inflammatory substances that damage DNA and inhibit apoptosis.

    The study involved more than 180,000 women who were 50 years of age and older from cohorts of 10 different prospective studies. The women were weighed three times over a period of 10 years. Those who lost weight and kept it off had a lower risk of breast cancer than women who did not lose weight.

    Among women who lost 4 to 10 pounds, 10 to 20 pounds, or 20 or more pounds, risk decreased by 13 percent, 16 percent, and 26 percent, respectively. Among women who lost 20 or more pounds but gained a portion of the weight back, risk was reduced by 23 percent.

    These findings point to the importance of public health interventions that promote weight loss among women as a means to reduce cancer risk.

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  • Thoughts on meal replacement products (Huel)
    Nutrition Micronutrients

    Hello,

    Just looking to get some thoughts on the use of meal replacement products in a normal diet. I typically eat pretty healthy - omnivore but with lots of fruits and veggies and few processed foods, but there are some work days where I don’t have meal prep ready to go and it’s easier to replace a meal than to go buy something that isn’t that good for me. I use Huel (powder formula) when I supplement meals, which is usually just a few times a week, but I was wondering if this is as good as eating “real” food. It seems to have lots of good micro-nutrients. Are there advantages/disadvantages of using these types of products; are there pros/cons to drinking your food vs eating it? Any input would be appreciated, thanks!

    https://huel.com/pages/the-huel-powder-formula-explained

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  • Artificial colors or a sodium benzoate preservative (or both) equal to typical dietary intakes resulted in increased hyperactivity in 3-year-old. www.thelancet.com
    Nutrition ADHD

    Artificial colors or a sodium benzoate preservative (or both) equal to typical dietary intakes resulted in increased hyperactivity in 3-year-old and 8/9-year-old children in the general population (randomized double-blind, placebo-controlled trial).

    Another randomized, placebo-controlled trial showed that food additives exacerbate hyperactivity in children with ADHD. These findings show that increased hyperactivity is not limited to children with ADHD but can also be seen in the general population and across the range of severities of hyperactivity.

    There have also been a couple of studies shown that a diet that eliminates food additives can improve behavior in children with hyperactivity.

    These studies do not go without limitations. For example, the effects on behavior were only significant when parents analyzed behavior and not a clinician. This could have to do with the timing of the intake of the food additives. The parents are with their children round the clock whereas a clinician is only seeing a child once or twice a week.

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  • More Evidence for Gut-Brain Link in Alzheimer's Disease www.medscape.com
    Nutrition Alzheimer's Gut Microbiome

    “Three key findings emerged: First, lower serum concentrations of primary bile acids synthesized in the liver from cholesterol were significantly associated with worse cognitive function, decreased hippocampal volume, and decreased brain glucose metabolism.

    Second, higher serum concentrations of secondary bile acids produced in the gut by bacteria were significantly associated with higher CSF phosphorylated tau and CSF total tau levels, as well as larger brain structural atrophy and decreased brain glucose metabolism.

    Third, higher serum concentrations of ratios of bacterially produced secondary bile acids to primary bile acids were significantly associated with lower CSF Aβ1-42 values, larger brain structural atrophy, and decreased brain glucose metabolism."

    https://www.medscape.com/viewarticle/899956

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  • Dietary Plants for the Prevention and Management of Kidney Stones: Preclinical and Clinical Evidence and Molecular Mechanisms www.ncbi.nlm.nih.gov
    Nutrition Antioxidant

    Kidney stones are one of the oldest known and common diseases in the urinary tract system. Various human studies have suggested that diets with a higher intake of vegetables and fruits play a role in the prevention of kidney stones. In this review, we have provided an overview of these dietary plants, their main chemical constituents, and their possible mechanisms of action. Camellia sinensis (green tea), Rubus idaeus (raspberry), Rubia cordifolia (common madder), Petroselinum crispum (parsley), Punica granatum (pomegranate), Pistacia lentiscus (mastic), Solanum xanthocarpum (yellow-fruit nightshade), Urtica dioica (stinging nettle), Dolichos biflorus (horse gram), Ammi visnaga (khella), Nigella sativa (black-cumin), Hibiscus sabdariffa (roselle), and Origanum vulgare (oregano) have received considerable interest based on scientific evidence. Beside these dietary plants, phytochemicals—such as catechin, epicatechin, epigallocatechin-3-gallate, diosmin, rutin, quercetin, hyperoside, and curcumin—as antioxidant dietary phyto-phenols were found to be effective for the prevention of urolithiasis (the process of stone formation in the urinary tract). The main underlying mechanisms of these dietary plants and their isolated phytonutrients in the management of urolithiasis include diuretic, antispasmodic, and antioxidant activity, as well as an inhibitory effect on crystallization, nucleation, and aggregation of crystals.

    The results as presented in this review demonstrate the promising role of dietary plants and phytophenols in the prevention and management of kidney stones. Further investigations are required to confirm the safety and efficacy of these compounds.

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  • Role of dietary transition metals on host microbiota and risk of disease www.gutmicrobiotaforhealth.com
    Nutrition Gut Diet Microbiome Metabolism Immune System Micronutrients Iron Protein

    Transition metals are required cofactors for many proteins that are critical for life, and their concentration within cells is carefully maintained to avoid both deficiency and toxicity. To defend against bacterial pathogens, vertebrate immune proteins sequester metals, in particular zinc, iron, and manganese, as a strategy to limit bacterial acquisition of these necessary nutrients in a process termed “nutritional immunity.” In response, bacteria have evolved elegant strategies to access metals and counteract this host defense. In mammals, metal abundance can drastically shift due to changes in dietary intake or absorption from the intestinal tract, disrupting the balance between host and pathogen in the fight for metals and altering susceptibility to disease. This review describes the current understanding of how dietary metals modulate host-microbe interactions and the subsequent impact on the outcome of disease.

    https://www.cell.com/cell-host-microbe/fulltext/S1931-3128(18)30262-2

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  • Nutrient-induced Mitochondrial Activation (NiMA): A Novel Lysosome-to-Mitochondria Signaling Pathway Disrupted by Amyloid-β Oligomers papers.ssrn.com
    Nutrition Alzheimer's Metabolism Mitochondria Neuron Insulin Neurons Protein

    The mechanisms of mitochondrial dysfunction in Alzheimer’s Disease (AD) are incompletely understood. We show that activation of lysosomal mechanistic target of rapamycin complex 1 (mTORC1) by insulin or amino acids stimulates mitochondrial activity and regulates mitochondrial DNA synthesis in neurons. Amyloid-β oligomers, which are precursors of amyloid plaques in AD brain and stimulate mTORC1 protein kinase activity at the plasma membrane, but not at lysosomes, block this nutrient-induced mitochondrial activity (NiMA) by a mechanism dependent on tau, which forms neurofibrillary tangles in AD brain. NiMA was also disrupted in fibroblasts derived from a patient with tuberous sclerosis complex, a genetic disorder that causes dysregulation of lysosomal mTORC1. Thus, lysosomal mTORC1 couples nutrient availability to mitochondrial activity, and links mitochondrial dysfunction to AD by a mechanism dependent on soluble building blocks of plaques and tangles. https://ssrn.com/abstract=3188445

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  • Autophagy Regulates the Liver Clock and Glucose Metabolism by Degrading CRY1 papers.ssrn.com
    Nutrition Metabolism Biomarkers Circadian Rhythm Behavior Autophagy Protein

    The circadian clock coordinates behavioral and circadian cues with the availability and utilization of nutrients. Proteasomal degradation of clock repressors, e.g., cryptochrome (CRY)1 maintains periodicity of the clock. Whether autophagy, a quality control pathway, degrades circadian proteins remains unknown. Here we show that circadian proteins BMAL1, CLOCK, REV-ERB, and CRY1 are lysosomal targets, and that α macroautophagy (hereafter autophagy) specifically degrades CRY1. Autophagic degradation of CRY1, an inhibitor of gluconeogenesis, occurs in a diurnal window when rodents rely on gluconeogenesis, suggesting that degradation of CRY1 is time-imprinted to maintenance of blood glucose levels. CRY1 contains several light chain 3 (LC3)-interacting region (LIR) motifs, which facilitate the interaction of cargo proteins to the autophagosome marker LC3. Using mutational analyses, we identified two distinct LIRs on CRY1 that exert circadian control over blood glucose levels by regulating CRY1 degradation, revealing CRY1 LIRs as potential targets in regulation of glucose metabolism.

    Toledo, Miriam and Tarabra, Elena and Batista-Gonzalez, Ana and Merlo, Paola and Feng, Daorong and Sarparanta, Jaakko and Botrè, Francesco and Pessin, Jeffrey E. and Singh, Rajat, Autophagy Regulates the Liver Clock and Glucose Metabolism by Degrading CRY1 (2018). Available at SSRN: https://ssrn.com/abstract=3155564 or http://dx.doi.org/10.2139/ssrn.3155564

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  • People who consumed 3-4 servings of fruits, vegetables, legumes, and a higher fat consumption (35% of energy) was associated with lower mortality. www.sciencedaily.com
    Nutrition Diet Aging Polyunsaturated Fat Saturated Fat Monounsaturated Fat Carbohydrates

    A diet consisting more than 60% of energy from carbohydrates (including refined) was related to higher mortality, although not with the risk of cardiovascular disease. The research on dietary fats found that they are not associated with major cardiovascular disease, but higher fat consumption was associated with lower mortality; this was seen for all major types of fats (saturated fats, polyunsaturated fats, and monounsaturated fats), with saturated fats being associated with lower stroke risk. The data are from the Prospective Urban Rural Epidemiology (PURE) study which followed more than 135,000 people from 18 low-income, middle-income, and high-income countries. The study asked people about their diet and followed them for an average of seven and half years. The data was adjusted for age, sex, energy intake, current smoking status, urban or rural location, physical activity, baseline diabetes, education, and other dietary variables (white meat, red meat, bread, and cereal intake). However, this is a prospective study which means causation cannot be established.

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  • Consumption of broccoli sprouts during late gestation & lactation confers protection against developmental delay induced by maternal inflammation. www.sciencedirect.com
    Nutrition Brain Diet Development Sulforaphane Protein Lipopolysaccharide

    This is an interesting rodent study. The problem is, however, broccoli sprouts are not usually advisable for women that are pregnant because they can be a source of foodborne illness. If proven safe, however, it seems (at the surface) plausible that there could be ways to reduce the risk of in the future. Perhaps through supplementation?

    FTA:

    Methods: Pregnant Long-Evans rats were administered i.p. Injections of saline (100 μl) or lipopolysaccharide (LPS, 200 μg/kg), every 12 h on embryonic day (E) 19 and 20. In the treatment groups, dams were supplemented with 200 mg/day of dried BrSp from E14 until postnatal day 21. Pups underwent a series of neurodevelopmental reflex tests from postnatal day 3–21 followed by neuropathological analyses.

    Note: LPS elicits a strong immune response.

    Results: Pups born from the LPS group were significantly growth restricted (p < 0.001) and delayed in hindlimb placing (p < 0.05), cliff avoidance (p < 0.05), and gait (p < 0.001) compared to controls. […] Dietary supplementation with [broccoli sprouts] to offspring exposed to LPS had increased birth weights (p < 0.001), were no longer delayed in acquiring hindlimb placing, cliff avoidance, gait, and posture, and groomed less compared to LPS alone pups (p < 0.01). Histological analyses revealed that LPS pups had reduced myelin basic protein compared to controls.

    The discussion had some interesting things to say about why mitigating the fetal inflammatory response is a big deal:

    An important recognized antepartum risk factor is the systemic fetal inflammatory response (FIR) [3], which is associated with a four-fold increase in the risk of developing [cerebral palsy]. Both clinical and experimental studies have provided strong evidence supporting the association between FIR and brain injury leading to [cerebral palsy].

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  • Glycemic responses to bread may depend more on the composition of the gut microbiome than the composition of bread (white vs. whole wheat). www.cnn.com
    Nutrition Microbiome Inflammation Sugar

    A small trial including 20 people were given either sourdough whole-grain bread or refined white bread to eat for one week. After a two-week break, each participant switched bread types for another week.

    The study found very surprising results. Consuming either bread type improved cholesterol levels and improved markers of inflammation. The glycemic response was also dependent on the person’s gut microbiome composition and not bread type. This was surprising considering that fiber slows digestion and normally lowers the glycemic response. The bacterial strains that affected the glycemic response were Coprobacter fastidiosus and Lachnospiraceae bacterium, the latter of which has previously been associated with the development of type 2 diabetes.

    More research needs to be done before any definitive conclusions can be made but this study just highlights the potential importance of the gut microbiome in the glycemic response to food. Here is a link to the full study.

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  • Pomegranate is metabolized by gut bacteria to produce anti-inflammatory compound Urolithin A that prevents brain plaques. www.sciencedaily.com
    Nutrition Brain Alzheimer's Aging Inflammation Blood-Brain Barrier Urolithin A

    Computational studies suggest urolithin A crosses the blood-brain barrier.

    From the article:

    Alzheimer’s disease is associated with ß-amyloid (Aß) fibrillation, a process in which amyloid proteins in the brain form clumps. To fight the formation of these fibrils, however, a molecule would have to cross the blood-brain barrier – a series of cell junctions that prevent certain substances from entering the brain. In previous work, the researchers showed that a pomegranate extract has anti-Alzheimer’s effects in animals, but they did not identify the compounds responsible.

    […]

    Computational studies found that polyphenols could not cross the blood-brain barrier, but that urolithins could. Urolithins are anti-inflammatory and neuroprotective compounds that are formed when ellagitannins, a type of polyphenol, are metabolized by gut bacteria. The researchers then showed that urolithins reduced Aß fibrillation levels in vitro.

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