Apples a Day Keep the Blues Away. Nutrients lift mood, and optimists have higher antioxidant levels. Should U.S. raise RDAs? Optimism and antioxidants

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Sheila McDaniel
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1 Nutrients lift mood, and optimists have higher antioxidant levels Should U.S. raise RDAs? Doctors reviewed eight multivitamin-mineral/mood studies covering 1,292 healthy men and women who took varying doses of multivitamin-minerals, or a placebo, for at least 28 days. Overall compared to placebo, those who took supplements were 65 percent less likely to perceive stress, 68 percent less likely to be anxious, and 70 percent less likely to report mild psychiatric symptoms. Fatigue and confusion were also 73 and 77 percent lower, respectively. ose who took supplements high in B vitamins reported the greatest mood benefits. In discussing their findings, doctors said that the greater response to doses higher than the U.S. recommended daily allowances (RDAs) or dietary reference values (DRVs) suggests that RDAs and DRVs are inadequate to meet the needs of the brain, and also calls into question the assumption that diets with enough energy and protein also provide sufficient levels of micronutrients. Optimism and antioxidants is Harvard University study found that middle-aged adults who are more optimistic about their future tend to have higher antioxidant levels than their less optimistic peers. Researchers measured antioxidant levels and mood in 982 men and women over 11 years and found that those who were most optimistic had higher circulating levels of antioxidant carotenoids. Carotenoids are the antioxidant-rich orange, red, and yellow pigments in plant and animal foods. Summarizing their findings, doctors said optimists were of higher socio-economic status, were more likely to make health-promoting choices in diet, exercise, and other behaviors, and tended to have less depression, cardiovascular disease, and to live longer than their less-optimistic peers. While doctors don t know if optimism leads to higher antioxidant levels, or vice versa, the findings revealed a promising link: for every meaningful increase in optimism, circulating carotenoids increased by 3 to 13 percent. Reference: Psychosomatic Medicine; 2013, Vol. 75, No. 1, 2-10 Apples a Day Keep the Blues Away e more fruits and vegetables young adults, average age 20, ate, the calmer, happier, and more energetic they felt that day and the day after. e study asked somethings to keep a food diary for 21 days and describe how they felt each day, choosing from a list of nine positive and nine negative descriptive words. ere was a direct link: the more fruits and vegetables, the better the mood that day and the next day. To get the same result, doctors suggested making half your plate at each meal vegetables, and snacking in between on whole fruits like apples.

2 Reference: British Journal of Health Psychology; January, 2013, Electronic Prepublication Nutrition and environment improve children s health Choline may prevent schizophrenia An early sign of potential schizophrenia is when the newborn does not adjust to repeated sounds. e healthy brain responds fully the first time it perceives a sound, and then decreases its response when the sound repeats. Doctors said this brain-filtering capacity develops during the five months before and one month after birth, and that choline, particularly in the amniotic fluid surrounding the baby in the womb, activates the receptors linked to brain-filtering. In the study, beginning in the second trimester, 100 healthy pregnant women took a placebo or 6,300 mg of phosphatidyl choline per day, and their newborns then took a placebo or 100 mg of phosphatidyl choline per day for the next three months. Compared to 4 in 10 for placebo, more than 8 in 10 infants exposed to pre- and post-natal choline had healthy brain-filtering responses. Fish oil, preschool, and engaged parents raise IQ Doctors reviewed four groups of studies on child intelligence: supplement studies, early education, interactive reading, and preschool. Combining results, researchers found: 1. Pregnant mothers and newborns who took omega-3s raised the child s IQ by more than 3.5 points. 2. Economically disadvantaged children enrolled in an early education program saw IQ rise by 4 to 7 points, with more-in-depth academic and social programs delivering the greatest benefit. 3. Children of parents who read to them and engaged the child in a conversation about the reading raised IQ by more than 6 points. 4. Children who attended preschool had higher IQ than those who did not, and if the program included language development, the IQ gains were larger. Reference: American Journal of Psychiatry; January, 2013, Electronic Prepublication Vitamin C reduces colds, protein boosts strength Adults, kids, runners, skiers and vitamin C Doctors reviewed 31 cold studies covering 9,745 cold episodes, where people took at least 200 mg of vitamin C per day, or a placebo. Overall compared to placebo, for adults who took vitamin C, the duration of colds was 8 percent shorter, and for children, 14 percent shorter. In children who took doses of 1,000 mg to 2,000 mg of vitamin C per day, colds cleared up 18 percent quicker. In five studies involving 598 marathon runners and skiers who were exposed to extreme physical stress, compared to placebo, vitamin C cut the chances of colds by half.

3 Protein enhances weight training Researchers reviewed 22 studies covering 680 people, aged 19 to 72, who took protein supplements during weight training. Before training, participants were consuming an average of about a half-gram of protein per pound of body weight per day. For the study, doctors added 42 grams of whey, casein, and/ or milk proteins per day, or a placebo. After six weeks of weight training, compared to placebo, those who took protein added 1.5 pounds more fat-free mass, with those younger than age 50 adding 1.8 pounds of fat-free mass. Also for the protein group, both types of muscle fibers those for running marathons, and those for sprints increased by about 50 percent, and the maximum single-repetition lift outperformed placebo by 30 pounds. Doctors concluded protein supplements are an effective way to improve resistance-type exercise and support healthy aging. Reference: Cochrane Acute Respiratory Infections Group; January, 2013, Electronic Prepublication Two nutrients link to lower chances of ALS ALS Lou Gehrigʼs Disease ALS, or amyotrophic lateral sclerosis, is a progressive condition that attacks the brain and spinal cord nerve cells that control the voluntary muscles. Doctors believe oxidative stress may play a role. Beta-carotene Researchers reviewed five large studies involving 1,093 people with ALS out of 1,053,575 men and women. Researchers calculated nutrients in the diet from questionnaires participants filled out the prior year, including detailed information on multivitamins, and the antioxidant vitamins C, E, and betacarotene. Doctors discovered a link: as total carotenoids in the diet increased, chances of ALS decreased. ose who got the most carotenoids were 25 percent less likely to develop ALS compared to those who got the least. Doctors said that, compared to those with the lowest, those with high carotenoid levels tended to exercise more, be more educated, and to take vitamin C and E supplements. Vitamin E is study followed 29,127 Finnish male smokers, aged 50 to 59, who took a placebo, 75 IU of alpha-tocopherol vitamin E per day, or 33,340 IU of beta-carotene per day. After 16.7 years of follow up, 50 men had developed ALS. While there was no link to beta-carotene levels or supplements, those who had taken vitamin E were 25 percent less likely to have developed ALS compared to those who did not take vitamin E. Also,

4 compared to those with lower levels, those who had circulating levels of vitamin E higher than the average 11.5 mg per liter of blood were 44 percent less likely to have developed ALS. Reference: Annals of Neurology; January, 2013, Electronic Prepublication Early-Stage Discoveries: Açai Flavonoid, Curcumin, Ellagic Acid Good results in the lab can lead to larger human trials. Here are some of the most promising recent findings. Açai flavonoid is anti-inflammatory Researchers isolated an antioxidant in acai, called velutin, and measured its anti-inflammatory effects. Doctors exposed white blood cells to inflammatory molecules, with or without one of several flavonoids, including velutin. Velutin was the most potent in reducing inflammatory molecule activity. Curcumin extends lifespan In experiments on three different species, researchers gave roundworms a low concentration of curcumin. Compared to roundworms without curcumin, the curcumin group had an average lifespan increase of 39 percent, and a maximum expected lifespan increase of 21 percent. In fruit flies, the average lifespan with curcumin increased by 16 days, or 25 percent. In male mice, beginning treatment at 13 months of age, those receiving curcumin lived an average of 84 days longer than those without curcumin. Ellagic acid improves metabolic syndrome Some fruits and nuts contain ellagic acid, which doctors believe may help prevent or reverse obesity, diabetes, and hypertension; together called metabolic syndrome. For 16 weeks, rats ate a variety of diets with or without ellagic acid. ose fed a high-carbohydrate/high-fat diet developed cardiovascular conditions, impaired circulation, glucose intolerance, fatty liver disease, and increased inflammatory protein levels. Ellagic acid normalized inflammatory protein levels and reduced these metabolic syndrome symptoms. Reference: European Journal of Nutrition, 2013, vol. 52, No. 2, Nutrients help ensure healthy

5 mental and physical life Vitamin B12 helps keep minds sound Doctors know mental ability declines when vitamin B12 is deficient, but this study found even moderately low vitamin B12 levels impair brain function, possibly affecting many more people than previously thought. Researchers divided 549 men and women, average age 75, into five groups based on blood levels of vitamin B12. Participants had taken cognitive performance tests during the previous eight years. ose in the two lowest vitamin B12 groups; deficient in, and very low in vitamin B12, saw cognitive performance scores decline equally rapidly over the eight-year study period, and much faster than those with higher vitamin B12 levels. Discussing their findings, doctors said that although this study does not prove that low vitamin B12 causes cognitive decline, the two appear to be linked, and older adults in particular need to take extra steps to maintain healthy vitamin B12 levels. Omega-3s help preserve cognitive function and cardio-metabolic health Prior studies suggest omega-3s help preserve healthy cognitive function, and heart and metabolic health. Doctors said metabolic disorders such as type 2 diabetes have a link to cognitive decline but few studies explore this relationship. Here, researchers sought a connection between omega-3s, cognitive performance, and cardio-metabolic factors in healthy men and women. In the study, 40 participants, aged 51 to 72, took a placebo or a supplement containing 1,500 mg of EPA, 1,050 mg of DHA, and 450 mg of other omega-3 fish oils per day, in two alternating five-week phases. Doctors tested cognitive performance and measured metabolic markers after each phase. Compared to the placebo phases, during the omega-3 phases, participants had a 5 percent decline in one marker of inflammation, had 6 mmhg lower average systolic blood pressure, an average decline in triglycerides of 16 mg per deciliter of blood, and scored better on cognitive assessment tests. Reference: Journal of the American Geriatrics Society; 2012, Vol. 60, No. 8, Mediterranean Diet Boosts Bone Doctors measured the diets, bone mineral density, and lifestyle factors of 100 pre-menopausal and 100 post-menopausal women, aged 18 to 65. Regardless of age or menopausal status, those who most closely followed a Mediterranean-type diet focusing on whole grains, mono-unsaturated fats like olive oil, fresh fruits, vegetables, nuts, seeds, legumes, seafood, red wine, with some dairy like yogurt and cheeses, had higher bone mineral density compared to women who got less of these foods and more meats and dairy. Fruits and vegetables in particular were beneficial, as were mono-unsaturated fats in premenopausal women, and nuts in post-menopausal women. Reference: International Journal of Food Sciences and Nutrition; 2013, Vol. 64, No. 2,

6 Nutrients help maintain prostate health, as shown in two new studies Coenzyme Q10 and omega-3s Doctors wanted to test the ability of coenzyme Q10, omega-6, and omega-3s to alter prostate-specificantigen (PSA) levels in healthy men with normal PSA levels, which can rise when the prostate is inflamed, enlarged, or cancerous. In the study, researchers divided 504 healthy men with PSA levels at or below 2.5 nanograms per milliliter of blood into four groups. e men took a placebo, 400 mg of CoQ10 per day, 2,400 mg of the omega-6 GLA per day, or 4,480 mg of EPA plus 2,880 mg of DHA per day, in divided doses. After 12 weeks, while there was no change for placebo, and a 15 percent increase in PSA levels in the omega-6 GLA group, those who took omega-3s saw a 30 percent reduction in PSA levels, and those who took CoQ10 had 33 percent lower PSA levels. Vitamin D In this study, doctors wanted to see if taking 4,000 IU of vitamin D per day was safe, and if it would decrease PSA levels in 44 men with stable, slow-growing, non-aggressive prostate cancer. Researchers measured PSA levels every two months for a year and took prostate biopsies at the start and end of the study. All the men took 4,000 IU of vitamin D per day. After 12 months, overall PSA levels had not changed. Biopsies showed 5 percent of the men were stable, 34 percent had an increase in abnormal prostate cells, and 55 percent had improved biopsies or fewer abnormal prostate cells. Doctors also said that vitamin D at 4,000 IU per day was safe. Reference: British Journal of Nutrition; 2013, FirstView Article, 1-8 Nutrients help preserve and improve heart health Coenzyme Q10 improves heart function after failure In heart failure, the heart muscle weakens and doesn t pump enough blood to serve the body. Coenzyme Q10 is a powerful antioxidant that occurs naturally in nearly every cell in the body, and helps convert food into cellular energy. Doctors said CoQ10 may help improve blood flow in heart failure but several earlier studies were inconclusive. Here, researchers reviewed 13 placebo-controlled trials involving 395 participants with heart failure. Dosages in the studies ranged from 60 mg to 300 mg of CoQ10 per day, and lasted from two to 24 weeks. Combining results from all the studies, doctors found that CoQ10 increased by 3.7 percent the

7 volume of blood flowing through the large heart chamber to the body. Doctors concluded that, in heart failure, CoQ10 moderately improves the ability of the heart to pump blood. More lycopene, less heart disease Lycopene is an antioxidant in red and pink colored fruits and vegetables. Doctors said earlier studies that measured lycopene blood levels found a heart benefit, but studies of lycopene in the diet were inconclusive, probably because of inaccurate measurement. To correctly identify lycopene in the diet, researchers in this study measured lycopene levels over 10 years in 314 people who were prone to cardiovascular disease, coronary heart disease, or stroke. After 10 years of follow-up, while there was no link to stroke, compared to those who consumed the least lycopene, those who got the most lycopene were 17 percent less likely to develop cardiovascular disease, and 26 percent less likely to develop coronary heart disease, suggesting lycopene protects heart health. Reference: American Journal of Clinical Nutrition; 2013, Vol. 97, No. 2, Nutrients help preserve healthy lipid balance Curcumin improves many health measures Curcumin is the yellow-orange antioxidant in the Indian spice turmeric. Earlier lab studies have found many health benefits, but because curcumin is hard to absorb, doctors have questioned its usefulness in humans. In this study, researchers used a curcumin-lipid mixture that would improve absorption, allowing a relatively low dose. In the study, 38 healthy men and women, aged 40 to 60, took 80 mg of curcumin per day, or a placebo. After four weeks, while there were no changes for placebo, compared to the start of the study, those who took curcumin had an average decline in triglycerides of 15 mg per deciliter of blood and significantly higher blood levels of nitric oxide, which helps lower blood pressure. Doctors also found lower levels of a molecule linked to artery clogging, higher levels of an antioxidant enzyme, lower levels of an enzyme linked to liver disease, and a small drop in beta amyloid protein, which is linked to brain aging and Alzheimer s disease. Vitamin B6 can help balance fatty acids Doctors know that severe vitamin B6 deficiency can harm lipid balance, and wanted to test moderately low vitamin B6 levels. In the study, 23 healthy adults ate a two-day diet with adequate vitamin B6, and then ate a vitamin B6-restricted diet. After 28 days, circulating vitamin B6 levels had dropped by more than half. While cholesterol levels did not change, concentrations of EPA and DHA decreased and the ratio of omega-6 to omega-3 increased, changes which doctors said may raise chances of cardiovascular disease when vitamin B6 is moderately low.

8 Reference: The Journal of Nutrition; 2012, Vol. 142, No. 10, Glucosamine, chondroitin, quercetin Osteoarthritis (OA) is the most common cause of chronic pain and disability in older people, and involves progressive wear and tear deterioration of joint cartilage that is linked to oxidative stress. In this study, 40 people with knee OA took a placebo or a supplement containing 1,200 mg of glucosamine, 60 mg of chondroitin, and 45 mg of quercetin glycosides per day. After 16 weeks, compared to placebo, those who took the supplement had significantly less pain walking and climbing stairs. Doctors also found a small trend toward rebalancing the natural process of forming and breaking down a protein, type II collagen, that is the basis of cartilage. Vitamin E protects against oxidative stress in OA Doctors said vitamin E may help the body regulate oxidative free radicals and maintain antioxidant reserves. In the study, 40 people with OA of the knee, aged 50 to 70, took 200 IU of vitamin E per day. Compared to 40 similar healthy adults before the start of the study, those with OA had lower levels of several antioxidant enzymes and greater signs of inflammation than the healthy participants. After three months of taking vitamin E, while signs of inflammation had not changed, the OA group had significantly higher levels of antioxidant enzymes. Discussing their findings, doctors said these results confirm that vitamin E protects against the deteriorating effects of knee OA due to oxidative stress, and for its potential role in reducing the inflammation that occurs in OA, call for further study of vitamin E. Reference: Journal of the Science of Food and Agriculture; 2012, Vol. 92, No. 4, 862-9

Keeping Eyes Healthy. Good Gazpacho! Healthy Women. The latest results from several large, long-term studies

Keeping Eyes Healthy. Good Gazpacho! Healthy Women. The latest results from several large, long-term studies Keeping Eyes Healthy The latest results from several large, long-term studies Long-term antioxidants reduce AMD chances Age-related macular degeneration (AMD), where sight deteriorates in the center of