A diet rich in fruits, vegetables, whole grains, legumes, olive oil, and fish prevented cardiovascular death in all populations studied

By Maureen Williams, ND

A new study looked at the impact of the increasingly popular Mediterranean diet on heart attack and stroke risks in a diverse group that included women, blacks, and Hispanics. The study found that eating a Mediterranean-style diet—rich in fruits, vegetables, whole grains, legumes, olive oil, and fish—prevented cardiovascular death in all these populations.

The Mediterranean diet score

The study, known as the Northern Manhattan Study or NOMAS, included more than 2,500 adults, of whom 64% were women, 55% were Hispanic, 24% were black, and 21% were white. Each participant answered a diet questionnaire upon enrolling in the study and was given a score to indicate how closely their diet resembled the Mediterranean diet. These scores were based on adherence to the following dietary characteristics: Read More

By Maureen Williams, ND

A new study found that people with a type of reflux disorder in which stomach acid is thought to rise all the way to the voice box (larynx) and throat may be improved by a low-acid diet.

Unlike its more commonly known cousin gastroesophageal reflux disease (GERD), in which stomach acid and partially digested food rise into the lower esophagus causing heartburn and other symptoms, people with laryngopharyngeal reflux instead experience a burning sensation and an acrid taste in the back of their throat. They may also have a chronic sore throat, hoarseness, difficulty swallowing, and chronic cough, and may develop asthma and bronchitis. Most people with this type of reflux feel better when they take medications to reduce stomach acid production, but some people don’t. Read More

A vegetarian diet is decidedly healthy, but it could be even healthier.

A vegetarian diet has long been praised for its healthfulness. Vegetarians enjoy lower risks of chronic diseases such as obesity, diabetes, heart disease, and some cancers, but because important nutrients are in short supply in a meatless diet, it’s important that vegetarians are mindful about their nutrition. A new report published in the Journal of Agriculture and Food Chemistry says vegetarians should pay special attention to getting enough omega-3 fats and vitamin B12.

Vitamins and minerals in a vegetarian diet
Vitamins and minerals are called micronutrients, and in general vegetarians get a lot of them. A vegetarian diet has more magnesium, folic acid, and vitamins C and E than an omnivorous diet (one that includes meats). It is also high in fiber and plant nutrients such as flavonoids that are often powerful antioxidants. Nevertheless, vegetarians may not get enough of certain micronutrients:

• Iron. Even though many plant foods provide lots of iron, only animal foods have the type of iron that is easily absorbed by the gastrointestinal system—heme iron. Iron status tends to be lower in vegetarians, but supplements are only a good idea in those who have been diagnosed with iron deficiency.
• Zinc. Vegetarians get zinc from nuts and seeds, legumes, and whole grains, but much of the zinc in these foods is bound up with fibers that reduce its absorbability. Since low zinc status is common in both vegetarians and meat eaters, taking a daily multivitamin with zinc is a good idea for everyone.
• Vitamin B12. A vegan diet, which does not include dairy products or eggs, is low in vitamin B12 because B12 is found primarily in animal foods. The bacteria that live in the large intestine produce some B12, and vegans may get small amounts from bacteria on fresh foods; however, because their risk of B12 deficiency is higher than meat eaters’, the report recommends that strict vegans take extra vitamin B12.

Vegetarians are short in healthy fats
Carbohydrate, proteins, and fats are known as macronutrients. Vegetarians tend to get more fiber from complex carbohydrates than meat eaters, and a proper balance of proteins from legumes, whole grains, and nuts and seeds can provide all of the necessary amino acids. A vegetarian diet is low in harmful saturated fats, but its proportions of omega-6 and omega-3 polyunsaturated fats may be of concern.

The types of omega-3 fats that have been most heavily studied for their health benefits are those from fish, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). The type of omega-3 fat found in vegetarian foods, including the richest sources like flax, hemp, and perilla seeds, is not easily converted to EPA and DHA. Because vegetarians have been found to have lower blood levels of omega-3 fatty acids than meat eaters, the report’s authors suggest that increasing intake of EPA and DHA might further protect vegetarians against heart disease.

Beefing up a vegetarian diet
A vegetarian diet is decidedly healthy, but this report suggests that it could be even healthier. “On the basis of the present data, it is suggested that vegetarians, especially vegans, could benefit from increased dietary intake of omega-3 polyunsaturated fatty acids and vitamin B12,” the authors of the report said.

In addition to B12 supplements, some types of nutritional yeasts are non-animal sources of B12. Vegetarians who want to increase their omega-3 fatty acids status without eating fish or taking fish-derived supplements can look for supplements made from seaweed extracts.

 

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Despite the body’s ability to produce some choline, a choline-deficient diet has been shown to have detrimental effects on health Choline is a common ingredient in multivitamin and B-complex preparations, yet many people don’t know what it is or why they might need it. A new report published in the Journal of the American Dietetic Association set out to demystify choline, clarifying its important roles in maintaining liver health, preventing neural tube defects, and possibly preserving healthy brain function as we age. The report suggests that choline is appropriately designated an “essential” nutrient—necessary for health, but needed to be obtained through diet in order to get beneficial amounts, since the body doesn’t produce enough.

The unique nature of choline

Choline is a component of molecules known as phospholipids. These unusual molecules have heads that are attracted to water (hydrophilic) and tails that are water-repellent (hydrophobic), making them uniquely suited to form the basis of cell membranes throughout the body. Choline has many important functions, including regulating cell-to-cell communication and movement of biochemicals into and out of cells.

Choline can be made in the body through a process that requires the amino acid methionine, vitamins B12 and B6, folate, and betaine (the oxidized form of choline), but we usually get most of the choline we need from food. Egg yolks, soybeans, and organ meats like beef liver are rich sources (mainly in the form of lecithin). Fish, chicken, wheat germ, butter, and some vegetables, nuts, seeds, legumes, and whole grains also contain lecithin, and lecithin is widely used as a food additive.

Part of the recipe for good health

Despite the body’s ability to produce some choline, a choline-deficient diet has been shown to have detrimental effects on health. Fatty liver disease is a major consequence of choline deficiency, and early research suggests that low choline intake during pregnancy increases the risk of neural tube defects.

On balance, the evidence shows that getting enough choline is necessary for good health, and the value of supplemental choline for specific health conditions deserves further exploration.

The science behind choline

The report reviewed the evidence supporting three popular health claims for choline and lecithin supplements:

• Heart disease. Adequate choline intake keeps homocysteine levels low and promotes healthy metabolism of cholesterol, but researchers have found no association between dietary choline and cardiac risk. The effect of choline supplements on heart disease is unclear.

• Memory loss. Choline is necessary for normal nerve cell function and to make acetylcholine, an important neurotransmitter. Lecithin supplements have been found to improve memory and cognitive function in people with memory problems and Alzheimer’s disease in some studies, but not in others.

• Cancer prevention. Although some animal studies have linked choline deficiency with cancer, scientists have not been able to demonstrate such a link in humans.

Other evidence shows that choline supplements may help prevent gallstones and reduce liver damage in people exposed to harmful chemicals, excessive alcohol, and certain viruses. “Choline is a dietary and cellular component that plays important roles in the metabolism and normal functioning of cells,” the report states. “There is an increasing body of evidence that may eventually lead to the establishment of choline as an essential nutrient in humans.”

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