NEWS YOU CAN USE FROM THE WORLD OF SCIENCE PRO VITALITY + NUTRIENTS HELP YOUNG ADULTS LOOK, FEEL AND BE SHARP

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NEWS YOU CAN USE FROM THE WORLD OF SCIENCE PRO VITALITY + NUTRIENTS HELP YOUNG ADULTS LOOK, FEEL AND BE SHARP #3143 PRO VITALITY + CONVENIENT DAILY PACKETS Whole grain lipids and sterols Fruit &

young adulthood as it is sometimes called.

success. Too often our fast-paced lifestyles lead to fast-food diets.

1 NEWS YOU CAN USE FROM THE WORLD OF SCIENCE PRO VITALITY + NUTRIENTS HELP YOUNG ADULTS LOOK, FEEL AND BE SHARP #3143 PRO VITALITY + CONVENIENT DAILY PACKETS Whole grain lipids and sterols Fruit & vegetable phytonutrients Fish oil rich in omega-3 fatty acids 21 essential vitamins & minerals O ne of the busiest and most challenging times in our lives occurs during the ages of years, or young adulthood as it is sometimes called. Whether you are striving to do better in school, sports, work, or at home, eating well and providing your body with critical nutrients will help build a solid foundation for optimizing your level of success. Too often our fast-paced lifestyles lead to fast-food diets. For example, everyday one in four Americans visit a fast food restaurant, and french fries tend to become our most consumed vegetable1. Fast foods frequently contain too many calories and fall short in essential nutrients that are important for sustaining stamina, feeling sharp, and looking one s best. 6 How might foods impact the way that people in the young adult stage of the life meet everyday challenges? Well, researchers continue to examine the relationship between foods and the nutrients they provide, and such issues as the ability to cope with stress, maintain a healthy appearance, and give birth to healthy offspring. This issue of News You Can Use highlights recent findings on these and related topics. CRITICAL NUTRIENTS WILL HELP BUILD A SOLID FOUNDATION FOR OPTIMIZING YOUR LEVEL OF SUCCESS.

2 A+ Help Students Perform Better in Exams Omega-3s Reduce Stress & Anxiety Anxiety is a natural reaction to the stresses of life that we face. It can help motivate us, and help spark the energy to take action when needed. But too much anxiety can sometimes cause people to feel overwhelmed, and interfere with our ability to do our best. [See Lifestyle & Nutrition Tips for Stress Management below] One anxiety-provoking situation for many is taking exams, and the findings of a recent study 2 point to a positive role of omega-3s in lowering exam-related anxiety among young adults. In this trial, researchers from the University of Ohio enrolled 68 first and second year medical students, giving half of them high dose 2,500mg of fish oil (a source of the omega-3s fatty acids) and half a placebo over the course of 12 weeks. The researchers also measured the amounts of inflammation-promoting compounds called cytokines in the students blood. These compounds were measured because earlier research suggests that they are one of the biological links between stress, anxiety and inflammation. This research team and others had previously shown that anxiety could enhance the production of pro-inflammatory cytokines. Omega-3s have the ability to lessen inflammatory responses. Those getting supplemental fish oil had a 20% reduction in anxiety symptoms compared to placebo takers. Analysis of the blood samples also showed important results. The researchers saw a 14% decrease among the omega-3 group in the levels of cytokines in their blood vs. the placebo group. Omega-3 fatty acids have been studied in people diagnosed with depression and anxiety disorder for a number of years. However the new findings, according to the study s authors, are the first to suggest that omega-3 supplementation can reduce inflammation and anxiety even among healthy young adults. LIFESTYLE & NUTRITION TIPS FOR STRESS MANAGEMENT Stay Active. Physical activity provides a stress release and can distract you from daily worries. It also helps your body release endorphins (the happy compounds), which increase your feelings of overall well-being. Get enough rest and sleep. Obviously, your body needs time to recover from stressful events. Eat small, frequent meals and snacks to keep your blood sugar and energy levels steady. Going more than 4 to 5 hours without eating can lead to fatigue, low concentration, and headaches. Choose meals and snacks that include high quality protein as well as complex carbohydrates. Protein helps keep your energy levels steady, and research suggests that a higher protein meal can help prevent increases in levels of cortisol, a stress hormone. Avoid sweets, sugary foods & sweetened beverages. Too much sugar can lead to energy crashes and weight gain. Drink plenty of water. Even mild dehydration can alter a person s mood, energy level and ability to think clearly, according to recent findings 3,4. 7

3 NEWS YOU CAN USE Better Health & Weight Control Eat more Whole Grains Eating whole grains is essential to health. They contain key vitamins and minerals and, though naturally low in fat, the lipids and sterols they provide are essential for cellular nutrition and heart-protection. Fiber from whole grains also helps in keeping off excess weight. A meta-analysis of 66 studies 5 revealed that people eating 3-5 servings of whole grains daily had consistently less weight gain during 8-13 years of follow-up in contrast to those who rarely ate these foods. The whole-grain consumers also had a 21% lower risk of diabetes and a 26% lower risk of cardiovascular disease. Unfortunately, most teens and young adults are missing out on all these benefits. A study 6 reports that young people consumed less than 1 serving of whole grains per day. It s no surprise that the more fast food they ate, the lower their intake of whole grains, depriving their bodies of these key nutrients. Exercising to Shed Weight? Vitamin C Might Help Keep You on Track We are reminded of the importance of a high protein, low fat, glycemic response controlled diet in facilitating weight loss, but according to a small, but carefully conducted new study 7, daily supplements of vitamin C may decrease heart rate during moderate exercise. This helps exercisers feel less tired and make their task just a little easier. Researchers say that their findings might help people stick to their exercise routine, since both calorie cutting and physical activity are needed for effective weight loss. Twenty overweight men and women, average age of 35, were put on calorie and vitamin C-controlled diets, then assigned to receive either 500 mg of vitamin C daily or a placebo over a 4 week period. At the trial s start and conclusion, participants got on a treadmill for 60 minutes at 50% intensity of predicted maximal oxygen consumption the maximum capacity of an individual s body to transport and use oxygen during exercise. Both groups lost about the same amount of weight, and there was no difference in breathing between the groups. Those taking vitamin C, however, had fewer heartbeats during exercise compared to those on the placebo. They also reported feeling that the treadmill session took less effort and that they felt less fatigue. Perceived exertion how hard you feel like your body is working typically correlates with heart rate: If one decreases, the other is likely to be lower too. 8

4 Want Attractive, Healthy Looking Skin? Try Carotenoids from Colorful Fruits & Veggies Carotenoids, such as lutein, beta-carotene and lycopene, are partly responsible for the colors of the fruits and vegetables that contain them. Although better known for its role in ocular health, lutein for example, may play a similar protective role in the skin by helping to filter out potentially damaging UV light. No wonder carotenoids are often referred to as internal sunscreens. It s been reported that dietary carotenoids accumulate in the skin and offer a measurable photo-protective benefit that s directly linked to their concentration in skin 8,9 (though people still need sun screen when spending time outdoors). In addition to blocking UV light, carotenoids also contribute to a healthy-looking skin tone, say the authors of a newly published study 10. In this study, researchers tracked the fruit and vegetable intake of 35 undergraduate college students (Caucasian and East Asian ethnicity) over a six-week period. They also carefully measured the participant s skin color at the beginning of the study and at 3 and 6 weeks. The team found that modestly increasing consumption of carotenoid-rich fruits and vegetables were enough to show measurable skin color changes. Spectral testing of the skin revealed that these changes were attributed to increased carotenoids. They also investigated the level of skin-color changes needed to improve the healthy look and attractiveness of a person, as rated in testing by 24 students. They found that the changes in skin tone linked to healthy and attractive were detectable even at relatively modest increases in fruit and veggie intake just a 1-2 serving increase daily. FACTOID: Many health organizations such as the Centers for Disease Control urge us to eat at least 5 or more fruit and vegetable servings daily. Yet less than half of Americans meet that goal 11. Not only is a produce rich diet associated with better health, these foods are usually low in calories so they can help our weight control efforts. Stay Mentally Sharp Boost Brain Function with a Multi The role of omega-3 fatty acids in boosting brain function is well established but according to a recent meta-analysis 12 (review) of 10 randomized, placebo-controlled trials, a daily multivitamin may improve immediate recall memory the ability to remember information over a short period of time. The meta-analysis included data from trials involving 3,200 participants where multivitamins were tested for at least one month. While many of the volunteers in the trials included in this review were older men and women, the findings of a series of studies by British neuroscientists suggest that a daily multi can benefit mental function in healthy young adults as well. The British research team followed groups of men and women who took vitamin and mineral supplements daily, and tested their mental performance on tasks that required accuracy, attention, memory, and/or the ability to multi-task. Also assessed were stress levels or mood of the participants. One study 13 of 215 men aged found that those taking high-dose B vitamins with vitamin C and minerals for 33 days improved their performance on mental tasks, and showed improved vigor and less mental fatigue versus placebo-takers. In another study 14, increased accuracy and speed on multi-tasking tests was seen in over 200 women aged taking a multivitamin and mineral supplement over a 9-week period, compared to placebo. The results suggest that multis can benefit mental performance in young adults after only a few weeks of supplementation. 9

5 NEWS YOU CAN USE PLANNING A FAMILY? GET A HEAD START ON HEALTHY NUTRITION It is important to pay special attention to nutrition during pre-conception and pregnancy. Eating well while planning to have a baby will not only increase the likelihood of becoming pregnant, but also will lower the risk of pregnancy complications and improve the health of your future child. Here are just a few of the critical nutrients to consume, why they are important, and where to find them: NUTRIENT IMPORTANCE & NEW FINDINGS SOURCES GNLD SUPPLEMENTS (selected products) FOLIC ACID Low levels of this B-vitamin can lead to neural tube defects such as spina bifida. It s important for women to consume folic acid before and during early pregnancy. Studies also suggest that folic acid may lower the risk of cleft lip and palate in infants, having a baby with low birth weight, and giving birth prematurely. Enriched cereals, breads, pastas, rice, and other grain products are fortified with folic acid. Green leafy veggies, beans, oranges & bananas are good sources. Taking folic acidcontaining supplements is also recommended. Formula IV, Formula IV +, Vegetarian Multi, Super-B IRON The amount of blood in the body increases during pregnancy by almost 50%, so you need iron to make more hemoglobin and supply the growing fetus and the placenta. The Centers for Disease Control report that Afro- American and Hispanic women, particularly are at risk for iron deficiency 15. Dried beans & fruit, egg yolk, fortified cereals, liver, lean red meat (especially beef), oysters & poultry. Formula IV, Vegetarian Multi, Chelated Iron IODINE Iodine is especially important in women during childbearing years to ensure the best possible brain development of the fetus. According to a new report from the Centers for Disease Control, iodine levels are low in women aged year 15. Iodized salt, seafood, dairy and eggs Formula IV, Formula IV +, Vegetarian Multi OMEGA-3 FATS DHA is an omega-3 fatty acid that supports fetal brain and eye development during the third trimester and in infants up to 18 months of life. EPA and DHA may also play a role in determining the length of pregnancy and in preventing post-pregnancy depression 16. Found in cold-water fatty fish like salmon or sardines. Because women tend to get inadequate levels of omega-3s from their diet, and due to concerns about mercury content of larger fish, some experts recommend fish oil supplementation 17. Pro Vitality, Salmon Oil Plus 10

6 NEWS YOU CAN USE Good Nutrition Can Also Improve Fertility in Men For men, some nutrients have been shown to affect fertility. One study has linked higher folic acid intake and a lower risk of chromosome abnormality (aneuploidy) in healthy men. Also, those in the study who got more zinc and beta-carotene had fewer instances of other sperm abnormalities 18. In a new, preliminary study, a diet high in saturated fat was associated with low sperm concentration in healthy men, while higher intakes of omega-3 fats was positively linked to sperm quality 19. REFERENCES 10. Whitehead RD et al. You are what you eat: Within-subject increases in fruit and vegetable 1. Palo Alto Medical Foundation. Fast Food. Accessed 6/20/12: nutrition/fastfood.html consumption confer beneficial skin-color changes. PLoS ONE 7:e Epub Mar 7, Kiecolt-Glaser JK et al. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun 25: , Gallup. In U.S., Consumption of Fruits and Vegetables Trails Access. September 22, Access: 3. Ganio MS et al. Mild dehydration impairs cognitive performance and mood of men. Br J Nutr 106: , Grima NA et al. The effects of multivitamins on cognitive performance: A systematic review and meta-analysis. J Alzheimer Dis 29:561-9, Armstrong LE et al. Mild dehydration affects mood in healthy young women. J Nutr 142:382-8, Kennedy DO et al. Effects of high-dose B vitamin complex with vitamin C and minerals on subjective mood and performance in healthy males. Psychopharmacol 211:55-68, Ye EQ et al. Greater Whole-Grain Intake Is Associated with Lower Risk of Type 2 Diabetes, 14. Haskell CF et al. Effects of a multi-vitamin/mineral supplement on cognitive function and Cardiovascular Disease, and Weight Gain. J Nutr 142: , July, 2012 Epub May 30, 2012]. fatigue during extended multi-tasking. Hum Psychopharmacol Clin Exp 25:448-61, National report on biochemical indicators of diet and nutrition in the US population Larson NI et al. Whole-grain intake correlates among adolescents and young adults: finds from Project EAT. J Am Diet Assoc 110:230-7, Centers for Disease Control and Prevention (CDC) Coletta JM et al. Omega-3 fatty acids and pregnancy. Rev Obstet Gynecol 3:163-71, Huck CJ et al. Vitamin C status and perception of effort during exercise in obese adults adhering to a calorie-reduced diet. Nutr [Epub June 5, 2012]. 17. Greenberg JA et al. Omega-3 Acid supplementation during pregnancy. Rev Obstet Gynecol 1:162 69, Alaluf S, et al. Dietary carotenoids contribute to normal human skin color and UV photosensitivity. J Nutr 132: , Young SS, et al. The association of folate, zinc and antioxidant intake with sperm aneuploidy in healthy non-smoking men. Human Reprod Epub Mar 19, Stahl W and Sies H. Photoprotection by dietary carotenoids: concept, mechanisms, evidence and future development. Mol Nutr Food Res 56:287-95, Attaman JA et al. Dietary fat and semen quality among men attending a fertility clinic. Hum Reprod 27: ,

Classes of Nutrients A Diet

Classes of Nutrients A Diet Ch. 7 Notes Section 1: What is Nutrition? is the science or study of food and the ways the body uses food. are substances in food that provide energy or help form body tissues and are necessary for life