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Vitamins and minerals are essential brain food - Nutrition Express Articles

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B-complex vitamins plus C, calcium, magnesium and zinc are most important for brain function

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Vitamins & Minerals: Are You Getting What You Need?

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It's important to get enough vitamin and minerals in your diet, but you can have too much of a good thing. Learn the facts.

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Maybe healthy for walking and also your heart. Vitamin c is a water soluble.Well knowned for helping you relax.

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Story at-a-glance -

A daily dose of vitamin C may have a similar effect as walking on a protein called endothelin-1, which promotes the constriction of small blood vessels

Overweight or obese adults who took vitamin C daily reduced endothelin-1-mediated vessel constriction as much as those who walked daily

When endothelin-1 activity is higher it makes small blood vessels more prone to constricting, which increases the risk of heart disease

Vitamin C supplementation represents an effective lifestyle strategy to reduce blood vessel constriction in overweight and obese adults, particularly since many people do not engage in recommended levels of daily physical activity

By Dr. Mercola

Vitamin C is a water-soluble vitamin, which means your body doesn't store it. Unlike most other mammals, humans do not have the ability to make vitamin C, which means you need to consume it via your diet.

Vitamin C has numerous functions in the human body, including acting as an essential cofactor in enzymatic reactions. In this way, it plays a role in your body's production of collagen, carnitine (which helps your body turn fat into energy), and catecholamines (hormones made by your adrenal glands), for starters.

Vitamin C is also used by your body for wound healing, repairing, and maintaining the health of your bones and teeth, and plays a role in helping your body absorb iron. However, it's vitamin C's role as an antioxidant that it is most well known for.

As a powerful antioxidant, vitamin C is known to block some of the damage caused by DNA-damaging free radicals. Over time, free radical damage may accelerate aging and contribute to the development of heart disease and other health conditions. It's through this antioxidant effect that it's thought vitamin C may play a role in protecting heart health - perhaps as much as exercise.

Vitamin C May Be as Helpful to Your Heart as Walking

A daily dose of vitamin C may have a similar effect as walking on a protein called endothelin-1, which promotes the constriction of small blood vessels. The study, which was presented at the American Physiological Society's 14th International Conference on Endothelin, involved 35 sedentary, overweight, or obese adults.

Those who took a daily time-release dose of vitamin C (500 milligrams, mg) reduced endothelin-1-mediated vessel constriction as much as those who walked daily. Endothelin-1 activity is known to be higher in those who are overweight and obese.

This makes small blood vessels more prone to constricting, which increases the risk of heart disease. As noted by the Daily Mail:

"[T]he team concluded that vitamin C supplementation represents an effective lifestyle strategy to reduce ET-1 mediated vessel constriction in overweight and obese adults," particularly since many people do not engage in recommended levels of daily physical activity.

Vitamin C Is Well Known for Helping Your Blood Vessels to Relax

Vitamin C is a simple intervention that can have far-reaching effects for heart health, even beyond its affect on endothelin-1, in part because of its role in vasodilation. As explained by the Linus Pauling Institute:

"The pain of angina pectoris is also related to insufficient dilation of the coronary arteries. Impaired vasodilation has been identified as an independent risk factor for cardiovascular disease. Many randomized, double-blind, and placebo-controlled studies have shown that treatment with vitamin C consistently results in improved vasodilation in individuals with coronary heart disease.

It also occurred in those with angina pectoris, congestive heart failure, diabetes, high cholesterol, and high blood pressure. Improved vasodilation has been demonstrated at an oral dose of 500 mg of vitamin C daily."The ability of blood vessels to relax or dilate (vasodilation) is compromised in individuals with atherosclerosis. Damage to the heart muscle caused by a heart attack and damage to the brain caused by a stroke are related, in part, to the inability of blood vessels to dilate enough to allow blood flow to the affected areas.

Even beyond vasodilation, a study published in the American Heart Journal revealed that each 20 micromole/liter (µmol/L) increase in plasma vitamin C was associated with a 9 percent reduction in heart failure mortality.

According to Dr. Andrew Saul, editor of the Orthomolecular Medicine News Service, if everyone were to take 500 mg of vitamin C per day - the dose required to reach a healthy level of 80 µmol/L - an estimated 216,000 lives could be spared each year.

Vitamin C Is One Reason Why Vegetables Are So Good for Your Heart

Most people are aware that eating fresh vegetables and, to some extent, fruits, may benefit your heart health. However, researchers recently teased out one such benefit from the crowd, revealing that a primary reason why people who eat lots of fruits and vegetables have a lower risk of heart disease and early death is because of their high vitamin C levels.

A Danish study that followed more than 100,000 people found those with the highest intake of fruits and vegetables had a 15 percent lower risk of developing heart disease and a 20 percent lower risk of early death compared with those with the lowest intakes.

The study also revealed that those with the highest plasma vitamin C levels had significantly reduced rates of heart disease and all-cause mortality. The researchers explained:

"... [W]e can see that the reduced risk is related to high vitamin C concentrations in the blood from the fruit and vegetables... our data cannot exclude that a favorable effect of high intake of fruit and vegetables could in part be driven by high vitamin C concentrations."

Vitamin C May Lower Your Blood Pressure and Help Keep Arteries Flexible

Adding on to vitamin C's strong role in heart health, people who eat a diet rich in antioxidants like vitamin C may have a lower risk of high blood pressure.

Research published in the journal Hypertension revealed a "strong association between vitamin C concentrations, an indicator of fruit and vegetable consumption, and a lower level of blood pressure."

Vitamin C is also known to slow down the progression of hardening of the arteries (atherosclerosis). It may help keep your arteries flexible and prevents damage to LDL cholesterol. People with low levels of vitamin C are at increased risk of heart attack, peripheral artery disease, and stroke, all of which can stem from atherosclerosis.

Beyond Heart Health: Why Else Do You Need Vitamin C?
Download Interview Transcript

To only classify vitamin C as a nutrient for your heart would be doing your health a disservice. Vitamin C is considered an anti-aging vitamin and actually reversed age-related abnormalities in mice with a premature aging disorder, restoring healthy aging.

Vitamin C even plays a role in brain health, as it is necessary to make certain neurotransmitters, including serotonin. It has also been found to play a role in preventing the common cold, cancer, osteoarthritis, age-related macular degeneration, asthma, and more. Vitamin C may also be useful for:

Treating sunburn
Alleviating dry mouth

Healing burns and wounds

Decreasing blood sugar in diabetics

Fighting viral illnesses, such as mononucleosis

Maintaining healthy gums

In the video above, you can also hear from Dr. Ronald Hunninghake, an internationally recognized expert on vitamin C who has personally supervised more than 60,000 intravenous (IV) vitamin C administrations. Dr. Hunninghake explained:

" The way to really understand vitamin C is to go back to the writings of Irwin Stone who wrote The Healing Factor, which was a fantastic book written in the 70s about vitamin C. He points out that every creature, when they are sick, greatly increase their liver's or their kidney's production of vitamin C. But humans, primates, and guinea pigs have lost that ability.

We still have the gene that makes the L-gulonolactone oxidase enzyme that converts glucose to vitamin C but it's non-functional. We have to get our vitamin C from the outside: from food. When we give vitamin C intravenously, what we're doing is recreating your liver's ability to synthesize tremendous amounts of vitamin C... So I always look upon high dose vitamin C as nature's way of dealing with crisis in terms of your health."

IV vitamin C is used for a variety of illnesses, notably as an adjunct to cancer treatment and for chronic infections, such as cold, flu, or even chronic fatigue.

What Are the Best Food Sources of Vitamin C?

Many people associate citrus fruits with vitamin C - and they are a good source, but they're far from the only one. Many vegetables as well as non-citrus fruits also contain vitamin C, so you can usually get plenty from your diet as long as you're eating well. Particularly rich sources of vitamin C include:

You can also squeeze some fresh lemon or lime juice into a glass of water for a vitamin-C-rich beverage. And if you're concerned you're not eating enough fresh produce, consider juicing. For more information, please see my juicing page. Getting your vitamin C from food sources is ideal, as the vitamin C will work in synergy with other nutrients and compounds in the food. As reported by the George Mateljan Foundation:

"Antioxidants in foods tend to work together in important and synergistic ways to provide protection against free radical damage. The most well-known of these connections is that between vitamin E and vitamin C. Specifically, vitamin C helps to protect vitamin E in people, such as smokers, who have chronic overproduction of free radicals. Similarly, we see the flavonoid class of plant-based antioxidants helping to make the free radical protection from vitamin C that much stronger.

This is great news, given that the foods that are most flavonoid-rich also tend to be among our better vitamin C sources. This synergistic protection is but one of many potential explanations for why the health benefits of plant-based diets cannot be replicated by nutrient supplements."

When taking an oral vitamin C, you also want to be mindful of your dosing frequency. Dr. Steve Hickey, who wrote the book Ascorbate, has shown that if you take vitamin C frequently throughout the day you can achieve much higher plasma levels. So even though your kidneys will tend to rapidly excrete the vitamin C, by taking it every hour or two you can maintain a much higher plasma level than if you just dose it once a day (unless you're taking an extended-release form of vitamin C).

Signs of Vitamin C Deficiency

In the US, serious vitamin C deficiency is rare, however many people do have low levels. If you're elderly, for instance, you may have higher requirements for vitamin C, as aging may inhibit absorption. Smokers may also require more vitamin C due to the increased oxidative stress from cigarette smoke. Signs that you may need more vitamin C include:

Nosebleeds

Decreased ability to ward off infection

Generally speaking, if you're regularly eating multiple servings of vegetables and fruits daily, your vitamin C levels are probably OK. However, keep in mind that the fresher the vegetables, the more vitamin C they'll contain. According to George Mateljan foundation:

"The same thing that makes vitamin C so important - its ability to protect against free radical damage - also makes it very prone to damage by heat, oxygen, and storage over time... The vitamin C content of food will start to decline as soon as it is picked, even though this decline can be slowed down and minimized by cooling and retention of the food in its whole form. But a fresh, vitamin C-rich vegetable like broccoli - if allowed to sit at room temperature for 6 days - can lose almost 80 percent of its vitamin C...

Long-term storage of vegetables can cost a significant amount of vitamin C. Kept frozen for a year, kale can lose half its vitamin C or more. Canning is even more detrimental, with 85 percent of the original vitamin C lost over the same year. While cooking will lower the amount of vitamin C in most foods... the amount of vitamin C lost will vary widely by cooking method. For example, basket-steaming broccoli for 15 minutes will reduce the vitamin C content by nearly one quarter."

So eat vegetables as often as you can, but try to make sure they're fresh and either raw or lightly cooked. As an alternative, you can also try making fermented vegetables at home. The vitamin C in sauerkraut(fermented cabbage) is about six times higher than in the same helping of unfermented cabbage approximately one week after fermentation begins, so it's an excellent way to boost your vitamin C intake.

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Vitamin C Benefits: May Be as Helpful to Your Heart as Walking

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A daily dose of vitamin C may have a similar effect as walking on a protein called endothelin-1, which promotes the constriction of small blood vessels Overweight or obese adults who took vitamin C daily reduced endothelin-1-mediated vessel constriction as much as those who walked daily When endothelin-1 activity is

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INTRODUCTION

Vitamin D insufficiency affects almost 50% of the population worldwide.[ 1] An estimated 1 billion people worldwide, across all ethnicities and age groups, have a vitamin D deficiency (VDD).[ 1- 3] This pandemic of hypovitaminosis D can mainly be attributed to lifestyle and environmental factors that reduce exposure to sunlight, which is required for ultraviolet-B (UVB)-induced vitamin D production in the skin. Black people absorb more UVB in the melanin of their skin than do white people and, therefore, require more sun exposure to produce the same amount of vitamin D.[ 4]

The high prevalence of vitamin D insufficiency is a particularly important public health issue because hypovitaminosis D is an independent risk factor for total mortality in the general population.[ 5] Emerging research supports the possible role of vitamin D against cancer, heart disease, fractures and falls, autoimmune diseases, influenza, type-2 diabetes, and depression. Many health care providers have increased their recommendations for vitamin D supplementation to at least 1000 IU.[ 6] A meta-analysis published in 2007 showed that vitamin D supplementation was associated with significantly reduced mortality.[ 7] In this review, we will focus on the biology of vitamin D and summarize the mechanisms that are presumed to underlie the relationship between vitamin D and its clinical implications.

Biology of the sunshine vitamin

Vitamin D is unique because it can be made in the skin from exposure to sunlight.[ 3, 8- 10] Vitamin D exists in two forms. Vitamin D ₂ is obtained from the UV irradiation of the yeast sterol ergosterol and is found naturally in sun-exposed mushrooms. UVB light from the sun strikes the skin, and humans synthesize vitamin D ₃, so it is the most "natural" form. Human beings do not make vitamin D ₂, and most oil-rich fish such as salmon, mackerel, and herring contain vitamin D ₃. Vitamin D (D represents D ₂, or D ₃, or both) that is ingested is incorporated into chylomicrons, which are absorbed into the lymphatic system and enter the venous blood. Vitamin D that comes from the skin or diet is biologically inert and requires its first hydroxylation in the liver by the vitamin D-25-hydroxylase (25-OHase) to 25(OH)D.[ 3, 11] However, 25(OH)D requires a further hydroxylation in the kidneys by the 25(OH)D-1-OHase (CYP27B1) to form the biologically active form of vitamin D 1,25(OH)2D.[ 3, 11] 1,25(OH)2D stimulates intestinal calcium absorption.[ 12] Without vitamin D, only 10-15% of dietary calcium and about 60% of phosphorus are absorbed. Vitamin D sufficiency enhances calcium and phosphorus absorption by 30-40% and 80%, respectively.[ 3, 13]

Vitamin D receptor (VDR) is present in most tissues and cells in the body.[ 6, 14] 1,25(OH)2D has a wide range of biological actions, such as inhibition of cellular proliferation and inducing terminal differentiation, inhibiting angiogenesis, stimulating insulin production, inhibiting renin production, and stimulating macrophage cathelicidin production.[ 6, 14- 16] The local production of 1,25(OH)2D may be responsible for regulating up to 200 genes[ 17] that may facilitate many of the pleiotropic health benefits that have been reported for vitamin D.[ 3, 8, 9, 14]

Vitamin D deficiency: Prevalence

VDD has been historically defined and recently recommended by the Institute of Medicine (IOM) as a 25(OH)D of less than 0.8 IU. Vitamin D insufficiency has been defined as a 25(OH)D of 21-29 ng/mL.[ 1, 18- 23] Children and young- and middle-aged adults are at equally high risk for VDD and insufficiency worldwide. VDD is common in Australia, the Middle East, India, Africa, and South America.[ 1, 24, 25] Pregnant and lactating women who take a prenatal vitamin and a calcium supplement with vitamin D remain at high risk for VDD.[ 26- 28]

Vitamin D deficiency, why it happens?

The major source of vitamin D for children and adults is exposure to natural sunlight.[ 1, 29- 32] Thus, the major cause of VDD is inadequate exposure to sunlight.[ 29, 33- 35] Wearing a sunscreen with a sun protection factor of 30 reduces vitamin D synthesis in the skin by more than 95%.[ 36] People with a naturally dark skin tone have natural sun protection and require at least three to five times longer exposure to make the same amount of vitamin D as a person with a white skin tone.[ 37, 38] There is an inverse association of serum 25(OH)D and body mass index (BMI) greater than 30 kg/m ², and thus, obesity is associated with VDD.[ 39]

Patients with one of the fat malabsorption syndromes and bariatric patients are often unable to absorb the fat-soluble vitamin D, and patients with nephritic syndrome lose 25(OH)D bound to the vitamin D-binding protein in the urine.[ 1] Patients on a wide variety of medications, including anticonvulsants and medications to treat AIDS/HIV, are at risk because these drugs enhance the catabolism of 25(OH)D and 1,25(OH)2D.[ 40] Patients with chronic granuloma-forming disorders (sarcoidosis, tuberculosis, and chronic fungal infections), some lymphomas, and primary hyperparathyroidism who have increased metabolism of 25(OH)D to 1,25(OH)2D are also at high risk for VDD.[ 41, 42]

Vitamin D deficiency: Consequences

VDD results in abnormalities in calcium, phosphorus, and bone metabolism. VDD causes a decrease in the absorption of dietary calcium and phosphorus, resulting in an increase in PTH levels.[ 1, 3, 18, 43] The PTH-mediated increase in osteoclastic activity creates local foci of bone weakness and causes a generalized decrease in bone mineral density (BMD), resulting in osteopenia and osteoporosis. An inadequate calcium-phosphorus product causes a mineralization defect in the skeleton.[ 1, 44] In young children who have little mineral in their skeleton, this defect results in a variety of skeletal deformities classically known as rickets.[ 45, 46] VDD also causes muscle weakness; affected children have difficulty in standing and walking,[ 46, 47] whereas the elderly have increasing sway and more frequent falls,[ 48, 49] thereby increasing their risk of fracture.

Groups at risk of vitamin-D inadequacy

Obtaining sufficient vitamin D from natural food sources alone is difficult. Consumption of vitamin D-fortified foods and exposure to some sunlight are essential for maintaining a healthy vitamin D status. Dietary supplements might be required to meet the daily need for vitamin D in some group of people.[ 50]

Sources of vitamin D

A major source of vitamin D for most humans is synthesized from the exposure of the skin to sunlight typically between 1000 h and 1500 h in the spring, summer, and fall.[ 1, 29, 33, 60] Vitamin D produced in the skin may last at least twice as long in the blood compared with ingested vitamin D.[ 61] When an adult wearing a bathing suit is exposed to one minimal erythemal dose of UV radiation (a slight pinkness to the skin 24 h after exposure), the amount of vitamin D produced is equivalent to ingesting between 10,000 and 25,000 IU.[ 33] A variety of factors reduce the skin's production of vitamin D ₃, including increased skin pigmentation, aging, and the topical application of a sunscreen.[ 1, 36, 37] An alteration in the zenith angle of the sun caused by a change in latitude, season of the year, or time of day dramatically influences the skin's production of vitamin D ₃.[ 1, 33]

Physiological actions of vitamin D

Vitamin D is a fat-soluble vitamin that acts as a steroid hormone. In humans, the primary source of vitamin D is UVB-induced conversion of 7-dehydrocholesterol to vitamin D in the skin [].[ 1, 62] Vitamin D influences the bones, intestines, immune and cardiovascular systems, pancreas, muscles, brain, and the control of cell cycles.[ 63]

Vitamin D undergoes two hydroxylations in the body for activation. Calcitriol (1,25-dihydroxyvitamin D ₃), the active form of vitamin D, has a half-life of about 15 h, while calcidiol (25-hydroxyvitamin D ₃) has a half-life of about 15 days.[ 63] Vitamin D binds to receptors located throughout the body. 25(OH)D is transformed by renal or extrarenal 1α-hydroxylase into 1,25-dihydroxyvitamin D (1,25[OH]2D), which circulates at much lower serum concentrations than 25(OH)D, but has a much higher affinity to the VDR.[ 64] Studies have, however, shown that many other cell types, including those of the vascular wall, express 1α-hydroxylase with subsequent intracellular conversion of 25(OH)D to 1,25(OH)2D, which exerts its effects at the level of the individual cell or tissue before being catabolized to biologically inactive calcitroic acid.[ 1, 65, 66] Factors such as fibroblast growth factor 23 and Klotho, which suppress 1α-hydroxylase expression, have also been shown to regulate the renal conversion of 25(OH)D to 1,25(OH)2D.[ 67] Importantly, extrarenal 1α-hydroxylase expression also underlies various regulatory mechanisms. In this context, extrarenal 1,25(OH)2D productions in macrophages are stimulated by Toll-like receptor as part of the innate immune response against intracellular bacteria.[ 68] Another example of extrarenal regulation of 1α-hydroxylase is that the increased production of 1,25(OH)2D by keratinocytes in wounds[ 69] therefore provides a good estimate of vitamin D status, but regulation of 1α-hydroxylase activity should also be considered. Vitamin D crosses the blood-brain barrier and the receptors for vitamin D are found across the brain, but its precise role is still not known.

Drug interactions

Vitamin D supplements may interact with several types of medications. Corticosteroids can reduce calcium absorption, which results in impaired vitamin D metabolism.[ 9] Since vitamin D is fat soluble, Orlistat and Cholestyramine can reduce its absorption and should be taken several hours apart from it.[ 9] Phenobarbital and phenytoin increase the hepatic metabolism of vitamin D to inactive compounds and decrease calcium absorption, which also impairs vitamin D metabolism.[ 9]

Dosing

Only a few foods are a good source of vitamin D. The best way to get additional vitamin D is through supplementation. Traditional multivitamins contain about 400 IU of vitamin D, but many multivitamins now contain 800 to 1000 IU. A variety of options are available for individual vitamin D supplements, including capsules, chewable tablets, liquids, and drops. Cod liver oil is a good source of vitamin D, but in large doses there is a risk of vitamin A toxicity.[ 70]

Clinical benefits of vitamin D

RECOMMENDATION GUIDELINES: ENDOCRINE SOCIETY OF CLINICAL PRACTICE

Diagnostic procedure

ESCP recommend screening for VDD in individuals at risk for deficiency and not for patients who are not at risk. Serum circulating 25-hydroxyvitamin D [25(OH) D] level should be measured to evaluate vitamin D status in patients who are at risk for VDD. VDD is defined as a 25(OH) D below 20 ng/mL (50 nmol/L).[ 103]

Recommended dietary intakes of vitamin D

ESCP suggests that obese children and adults on anticonvulsant medications, glucocorticoids, antifungals such as ketoconazole, and medications for AIDS should be given at least two to three times more vitamin D for their age group to satisfy their body's vitamin D requirement[].

ESCP suggests that the maintenance tolerable upper limits (UL) of vitamin D, which is not to be exceeded without medical supervision, should be 1000 IU/d for infants up to 6 months, 1500 IU/d for infants from 6 months to 1 year, at least 2500 IU/d for children aged 1-3 years, 3000 IU/d for children aged 4-8 years, and 4000 IU/d for everyone over 8 years. Higher levels of 2000 IU/d for children 0-1 year, 4000 IU/d for children 1-18 years, and 10000 IU/d for children and adults 19 years and older may be needed to correct VDD.[ 103]

Treatment and prevention strategies

Vitamin D ₂ or vitamin D ₃ can be used for the treatment and prevention of VDD []. In patients with extrarenal production of 1,25(OH)2D, serial monitoring of 25(OH)D levels and serum calcium levels during treatment with vitamin D to prevent hypercalcemia is suggested []. Primary hyperparathyroidism and VDD need treatment with vitamin D.[ 103]

Noncalcemic benefits of vitamin D

ESCP recommends prescribing vitamin D supplementation for fall prevention and do not recommend supplementation beyond recommended daily needs for the purpose of preventing cardiovascular disease or death or improving quality of life.[ 103]

Vitamin D analogs

Vitamin D has five natural analogs, called vitamers, and four synthetic analogs which are made synthetically. Vitamin D analogs are chemically classified as secosteroids, which are steroids with one broken bond.

Natural analogs of vitamin D

Vitamin D ₁ is a molecular compound of ergocalciferol (D ₂) with lumisterol in a 1:1 ratio.

Vitamin D ₂ (ergocalciferol) is produced by invertebrates, some plants, and fungi. Biological production of D ₂ is stimulated by ultraviolet light.

Vitamin D ₃ (cholecalciferol) is synthesized in the skin by the reaction of 7-dehydrocholesterol with UVB radiation, present in sunlight with an UV index of three or more.

Vitamin D ₄ is an analog scientifically known as 22-dihydroergocalciferol.

Vitamin D ₅ (sitocalciferol) is an analog created from 7-dehydrositosterol.

Synthetic analogs of vitamin D

Maxacalcitol (22-oxacalcitriol or OCT) is the first analog found to have a wider therapeutic window than 1,25(OH)2D ₃.[ 104]

Calcipotriol is derived from calcitriol was first discovered during trials involving the use of vitamin D for treating osteoporosis.

Dihydrotachysterol (DHT) is a synthetic form of vitamin D that many consider superior to natural D ₂ and D ₃. It becomes active by the liver without needing to go through hydroxylation in the kidneys.

Paricalcitol (19-norD ₂) is also derived from calcitriol. It is the first of the new vitamin D analogs to be approved for secondary hyperparathyroidism and differs from calcitriol in that it lacks the exocyclic carbon 19 and has a vitamin D ₂ side chain instead of a vitamin D ₃ side chain.[ 105]

Tacalcitol is a derivative of vitamin D ₃. It is known to hinder keratinocytes in the skin.

Doxercalciferol (1α(OH) D2) is a prodrug and must be activated in vivo. It is less toxic than 1α (OH) D3[ 106] when administered chronically.

Falecalcitriol (1,25(OH) 2-26, 27-F6-D3) is approved for secondary hyperparathyroidism in Japan.[ 105] It is more active than calcitriol because of its slower metabolism.[ 107]

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Vitamin D insufficiency affects almost 50% of the population worldwide. An estimated 1 billion people worldwide, across all ethnicities and age groups, have a vitamin D deficiency (VDD). This pandemic of hypovitaminosis D can mainly be attributed to lifestyle ...

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High protein diet has the highest risk. Too much protein can cause 4 times more likely for u to have cancer.

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Two new studies conclude that low protein intake may hold the key to a long and healthy life, at least until old age. They also emphasize the need to examine not only calories when deciding what constitutes a healthy diet, but also where those calories come from - such as whether protein is animal or plant-based.
Another key finding is the suggestion that while a high-protein diet may in the short term help people lose weight and body fat, in the long term it may harm health and reduce lifespan.

Both studies are published in the journal Cell Metabolism.

The first study was led by Valter Longo, a professor at the University of Southern California, who counts longevity and cell biology among his areas of expertise.

He and his colleagues showed that high protein consumption is linked to increased risk of cancer, diabetes and death in middle-aged adults, although this was not the case for older adults who may benefit from moderate protein consumption. Also, the effect is much reduced when the protein comes from plant sources.

The second study was led by Stephen Simpson, a professor at the University of Sydney in Australia, whose group works at the interface of physiology, ecology, and behavior. From studying mice, he and his fellow authors concluded that diets low in protein and high in carbohydrates are linked to the longest lifespans.

Both studies suggest it is not just calories, but also diet composition - particularly in terms of amount and type of protein - that may determine the length and health of a lifespan.

Prof. Longo says:

"We studied simple organisms, mice and humans, and provide convincing evidence that a high- protein diet - particularly if the proteins are derived from animals - is nearly as bad as smoking for your health."

High-protein diet had highest risk, except in older adults

In their study, Prof. Longo and colleagues analyzed data on over 6,800 American adults who took part in the National Health and Nutrition Examination Survey (NHANES) III, a US national survey that assesses health and diet.

They found that:

The researchers found that consuming a high-protein diet in middle age significantly increases the likelihood of dying from cancer or diabetes.

Participants aged 50 and over who said they ate a high-protein diet were four times more likely to die from cancer or diabetes, and twice as likely to die from any cause, in the following 18 years.

Those who consumed moderate amounts of protein had a three-fold higher chance of dying of cancer.

These effects either reduced or disappeared altogether among participants whose high-protein diet was mainly plant-based.

However, in those aged 65 and over, the effect was nearly the opposite - high protein intake was linked to a 60% reduced risk of dying from cancer and a 28% reduced risk of dying from any cause, with similar effects for moderate protein intake.

The researchers defined a high-protein diet as one where at least 20% of the calories consumed come from protein.

Growth hormone, amino acid damage, ability to process protein may be key factors

The team suggests, because of evidence from other studies, that growth hormone and the growth factor IGF-1 may be responsible for these effects, as Prof. Longo explains:
"Notably, the activity of these factors, but also body weight, declines naturally with aging, which may explain why older people not only did not benefit but appeared to do worse if they ate a low-protein diet."
Cell experiments have suggested the amino acids that proteins are made of can reduce cellular protection and increase damage to DNA, both of which might explain why high-protein intake is linked to cancer.

Also, experiments in mice have shown that the body's ability to process protein declines with age.

Researchers trialed 25 different diets in hundreds of mice

In the second study, Prof. Simpson and his group trialed the effects of 25 different diets on hundreds of mice to see how different amounts and types of proteins, fats and carbohydrates affected energy intake, metabolic health, aging and lifespan.

They discovered that:

Mice on diets high in protein and low in carbohydrates had reduced food intake and lower levels of body fat, but they also died earlier and had poorer cardiometabolic health.

Mice on low-protein, high-fat diets had the poorest health and shortest lifespans.

The healthiest, longest living mice were those on diets high in carbohydrates and low in protein - this was in spite of increased food intake and having higher levels of body fat.

A calorie-restricted diet did not increase lifespan - which is contrary to evidence from previous studies on mice, other animals, yeast and worms that show calorie restriction lengthens life as long as supplemented with essential nutrients.

Prof. Simpson says:

"We have shown explicitly why it is that calories aren't all the same - we need to look at where the calories come from and how they interact. This research has enormous implications for how much food we eat, our body fat, our heart and metabolic health, and ultimately the duration of our lives."

He and his colleagues suggest the ideal diet for a long and healthy life is one with moderate amounts of high-quality protein, low in fat, and high in complex carbohydrates.

Meanwhile, Medical News Today recently learned of a study by researchers at the University of Granada in Spain that found high-protein diets may increase risk of kidney disease.

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Too much protein in middle age 'as bad as smoking'

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Two new studies conclude that low protein intake may hold the key to a long and healthy life, at least until old age. They also emphasize the need to examine not only calories when deciding what constitutes a healthy diet, but also where those calories come from - such as whether protein is animal or plant-based.

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Protein is an essential macronutrient, but not all food sources of protein are created equal, and you may not need as much as you think. Learn the basics about protein and shaping your diet with he...

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Many people have trouble keeping there weight after they lose it.Blood sugar goes up when u eat more sugary foods.

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Are all calories created equal? A new study suggests that in at least one important way, they may not be.

Sugary foods and drinks, white bread and other processed carbohydrates that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, craving and reward, the new research shows. The findings, published in The American Journal of Clinical Nutrition, suggest that these so-called high-glycemic foods influence the brain in a way that might drive some people to overeat.

For those who are particularly susceptible to these effects, avoiding refined carbohydrates might reduce urges and potentially help control weight, said Dr. David Ludwig, the lead author of the study and the director of the New Balance Foundation Obesity Prevention Center at Boston Children's Hospital.

"This research suggests that based on their effects on brain metabolism, all calories are not alike," he said. "Not everybody who eats processed carbohydrates develops uncontrollable food cravings. But for the person who has been struggling with weight in our modern food environment and unable to control their cravings, limiting refined carbohydrate may be a logical first step."

Regardless of the diet they choose, most people who lose a great deal of weight have a difficult time keeping it off for good. For many people, despite their best efforts, the weight returns within six months to a year. But a few studies of weight loss maintenance, including a large one in The New England Journal of Medicine in 2010, have reported some success with diets that limit high-glycemic foods like bagels, white rice, juice and soda.

In addition to raising blood sugar, foods that are sugary and highly caloric elicit pronounced responses in distinct areas of the brain involved in reward. Earlier imaging studies have shown, for example, that the main reward and pleasure center, the nucleus accumbens, lights up more intensely for a slice of chocolate cake than for blander foods like vegetables, and the activation tends to be greater in the brains of obese people than it is in those who are lean.

But do rich desserts have a select ability to change our longer-term eating habits?

To get a better idea, Dr. Ludwig and his colleagues recruited a dozen obese men and then fed them milkshakes on two different occasions separated by several weeks. In each case, the milkshakes were nearly identical: flavored with milk and vanilla, and containing the same amount of calories, carbohydrates, protein and fat.

But on one occasion, the shakes were made with high-glycemic corn syrup; on the other, a source of low-glycemic carbohydrates was used. "These test meals were identical in appearance and tastiness, and we verified that our subjects had no preference for one or the other," Dr. Ludwig said.

As expected, blood sugar levels rose more quickly in response to the high-glycemic milkshake. But the researchers were especially interested in what happened several hours later, about the time most people are ready for their next meal.

What they found was that four hours after drinking the high-glycemic shake, blood sugar levels had plummeted into the hypoglycemic range, the subjects reported more hunger, and brain scans showed greater activation in parts of the brain that regulate cravings, reward and addictive behaviors. Although the subject pool was small, every subject showed the same response, and the differences in blood flow to these regions of the brain between the two conditions "was quite substantial," Dr. Ludwig said.

"Based on the strength and consistency of the response," he added, "the likelihood that this was due to chance was less than one in a thousand."

Previous research suggests that when blood sugar levels plummet, people have a tendency to seek out foods that can restore it quickly, and this may set up a cycle of overeating driven by high-glycemic foods, Dr. Ludwig said. "It makes sense that the brain would direct us to foods that would rescue blood sugar," he said. "That's a normal protective mechanism."

Christopher Gardner, a nutrition scientist at Stanford University who was not involved in the new study, said that after decades of research but little success in fighting obesity, "it has been disappointing that the message being communicated to the American public has been boiled down to 'eat less and exercise more.'"

"An underlying assumption of the 'eat less' portion of that message has been 'a calorie is a calorie,'" he said. But the new research "sheds light on the strong plausibility that it isn't just the amount of food we are eating, but also the type."

Dr. Gardner said it was clear that the conventional approach of the past few decades was not working. A more helpful message than "eat less," he said, may be "eat less refined carbohydrates and more whole foods."

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Are all calories created equal? A new study suggests that in at least one important way, they may not be. Sugary foods and drinks, white bread and other processed carbohydrates that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, craving and reward, the new research shows.

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Carbohydrates: quality matters

What's most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet - high or low - is less important than the type of carbohydrate in the diet. For example, healthy, whole grains such as whole wheat bread, rye, barley and quinoa are better choices than highly refined white bread or French fries. ( 1)

Many people are confused about carbohydrates, but keep in mind that it's more important to eat carbohydrates from healthy foods than to follow a strict diet limiting or counting the number of grams of carbohydrates consumed.

What are carbohydrates?

Carbohydrates are found in a wide array of both healthy and unhealthy foods-bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cherry pie. They also come in a variety of forms. The most common and abundant forms are sugars, fibers, and starches.

Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. But carbohydrate quality is important; some types of carbohydrate-rich foods are better than others:

The healthiest sources of carbohydrates-unprocessed or minimally processed whole grains, vegetables, fruits and beans-promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

The Healthy Eating Plate recommends filling most of your plate with healthy carbohydrates - with vegetables (except potatoes) and fruits taking up about half of your plate, and whole grains filling up about one fourth of your plate.
Try these tips for adding healthy carbohydrates to your diet:
1. Start the day with whole grains.
Try a hot cereal, like steel cut or old fashioned oats (not instant oatmeal), or a cold cereal that lists a whole grain first on the ingredient list and is low in sugar. A good rule of thumb: Choose a cereal that has at least 4 grams of fiber and less than 8 grams of sugar per serving.

2. Use whole grain breads for lunch or snacks.
Confused about how to find a whole-grain bread? Look for bread that lists as the first ingredient whole wheat, whole rye, or some other whole grain -and even better, one that is made with only whole grains, such as 100 percent whole wheat bread.

3. Also look beyond the bread aisle.
Whole wheat bread is often made with finely ground flour, and bread products are often high in sodium. Instead of bread, try a whole grain in salad form such as brown rice or quinoa.

4. Choose whole fruit instead of juice.
An orange has two times as much fiber and half as much sugar as a 12-ounce glass of orange juice.

5. Pass on potatoes, and instead bring on the beans.
Rather than fill up on potatoes - which have been found to promote weight gain - choose beans for an excellent source of slowly digested carbohydrates. Beans and other legumes such as chickpeas also provide a healthy dose of protein.

References
1. Mozaffarian D, Hao T, Rimm EB, Willett WC, Hu FB. Changes in diet and lifestyle and long-term weight gain in women and men. N Engl J Med. 2011;364:2392-404.
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Carbohydrates: quality matters What's most important is the type of carbohydrate you choose to eat because some sources are healthier than others. The amount of carbohydrate in the diet - high or l...

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Fat is a nutrient. It is crucial for normal body function, and without it, we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs.

Fats, which consist of a wide group of compounds, are usually soluble in organic solvents and insoluble in water.

In this article, we will explain the different types of fats, which are considered good and bad, and what foods they can be found in.

What are fats?

Fats are called a range of different terms:

Oils - any fat that exists in liquid form at room temperature. Oils are also any substances that do not mix with water and have a greasy feel.

Animal fats - butter, lard, cream, fat in (and on) meats.

Vegetable fats - olive oil, peanut oil, flax seed oil, corn oil, for instance.

Fats or fatty acids - this refers to all types of fat. However, fats are commonly referred to as those that are solid at room temperature.

Lipids - all types of fats, regardless of whether they are liquid or solid.

Lipids are an important part of the diet of all humans and many types of animals. Fat is stored in the body for many reasons.

Types

There are several different types of fats and we'll take a look at these below:

Saturated fats

Saturated fats are solid at room temperature and are sometimes called solid fat. They are totally saturated, meaning that each molecule of fat is covered in hydrogen atoms. Saturated fats increase health risks if a person consumes too much over a long period of time.

A large intake of saturated fats may eventually raise cholesterol levels, which increases the risk of cardiovascular disease and stroke.
Where is saturated fat found?

Saturated fats can be found in meat, including bacon.

The highest levels of saturated fats can be found in meat (mammals), meat products, the skin of poultry, dairy products, many processed foods, such as cakes, biscuits, pastries, and chips, as well as coconut oil, palm oil, and cocoa butter.

A healthy diet includes less than 10 percent of its calories from saturated fats. That said, research shows it is never recommended to replace saturated fat intake with refined carbohydrates or sugar, as this worsens health.

Examples of healthy replacement foods would be nuts, seeds, avocado, beans, and vegetables.

Unsaturated fats

Unsaturated fats, which include monounsaturated and polyunsaturated fats, are liquid at room temperature. They are mostly derived from plant oils and are classed as "good" fats:

Monounsaturated fats

Monounsaturated fat molecules are not saturated with hydrogen atoms - each fat molecule has only the space for one hydrogen atom.

Monounsaturated fats may lower LDL (low-density lipoprotein - bad) cholesterol, and keep HDL (high-density lipoprotein - good) cholesterol at higher levels. But, unless saturated fat intake is reduced, cholesterol levels may remain unchanged.

Many health professionals, however, say that these fats might still reduce a person's risk of developing heart disease. For instance, the Mediterranean diet, a well-researched and chronic disease-risk lowering diet, is full of monounsaturated fats.

Where are monounsaturated fats found?

Monunsaturated fats are found in olives and olive oil.

Olives, olive oil, nuts, peanut butter, and avocados.

Polyunsaturated fats

In polyunsaturated fats, there are a number of spaces around each polyunsaturated fat molecule - they are not saturated with hydrogen atoms.

Nutritionists say that polyunsaturated fats are good for our health, especially those from fish, known as omega-3 polyunsaturated fatty acids.

Omega-3 fatty acids protect against heart disease by lowering blood cholesterol levels and possibly inflammation. Healthcare professionals say omega-3 polyunsaturated fatty acids may also help reduce the symptoms experienced by people who suffer from arthritis, joint problems in general, and some skin diseases.

The other type of polyunsaturated fats are omega-6 fatty acids. These are mostly found in vegetable oils and processed foods. An excessive intake of omega-6's, which is common in the standard American diet, may lead to increased inflammation.

Where are polyunsaturated fats found?

Polyunsaturated fats are found in oily fish including sardines, pictured here.

Oily fish (sardines, mackerel, trout, salmon, and herring), safflower, grapeseed, safflower, soybean, and sunflower oil. Nuts, seeds, and pastured eggs can also contain omega-3 fatty acids.

Trans fats

Trans fats are synthetically made, they do not naturally occur. Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. They are also known as partially hydrogenated oils.

Trans fats are not essential for human life and they most certainly do not promote good health. Consuming trans fats increases LDL cholesterol level and lowers levels of HDL cholesterol; this, in turn, raises the risk of developing coronary heart disease and stroke about 3 times higher than other fats.

In fact, the Harvard School of Public Health estimates that trans fat intake is associated with 50,000 fatal heart attacks each year. They are also associated with an increased risk of developing type 2 diabetes.

Experts say that trans fats from partially hydrogenated oils are worse for your health than naturally occurring oils.

Trans fats have become popular because food companies find them easy to use and cheap to produce. They also last a long time and can give food a nice taste. As trans fats can be used many times in commercial fryers, they are commonly used in fast food outlets and restaurants. Several cities and states, including New York City, Philadelphia, and California, have banned or are in the process of banning trans fats.

Where are trans fats commonly found?

French fries (and other fried foods) are common sources of trans fats.

Fried foods, such as French fries, doughnuts, pies, pastries, biscuits, pizza dough, cookies, crackers, stick margarines, shortenings, packaged foods, fast foods, and many other baked foods.

If the nutritional labeling includes partially hydrogenated oils, it means that food has trans fats.

The American Heart Association says that consumption of trans fats should not exceed 5-6 percent of total calorie intake, though any amount, even if small, increases risk.

The take home message is that not all fats are equal. Staying informed and reading the labels can help individuals make good dietary choices, and replace unhealthy fats with healthy fats and fibrous plants.

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Fat is a nutrient. It is crucial for normal body function, and without it, we could not live. Not only does fat supply us with energy, it also makes it possible for other nutrients to do their jobs. Fats, which consist of a wide group of compounds, are usually soluble in organic solvents and insoluble in water.

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Mainly about the pros of good fats and the cons of bad fats.Not all fat is the same. Not all fat is unhealthy because our body needs fat.There are 4 major types of fat

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Choosing Healthy Fats: The Good, the Bad, and the Power of Omega-3s

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Everything you need to know about dietary fat, including how to include more healthy fats in your diet.

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