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The Nutrition InvestigatorThe health and nutrition blog by Dr. Roc Ordman.

Annual reading notes

by Roc (click here for full post)

This information was obtained from various meetings, readings, and reader emails investigated during the past 12 months. In this email are keywords.  The longer explanations and sources are at this link.  There you can also find links to related research in recent years.

NPR Program: Subject: Love, Happiness, Consciousness [link gone]

Diet guidance – replacing saturated fats [red meat] with unsaturated fats
[fish, vegetable oils, esp olive] is a safe, proven, and delicious way to cut the rates of heart disease.
1. avoid transfats, margarine, hydrogenated oils found in most cookies
2. avoid simple carbohydrates – sugar, pop, white bread…
3. get unsat’d fats – fish oil, vegetable oils
The fats make you feel full, the carbs leave you feeling hungry; this is the basis of the Atkins diet.

Multivitamins are strongly endorsed by Bruce Ames and the Linus Pauling Institute. [But caution is advised. Recent studies show that many multivitamins do not contain the ingredients listed on their labels.]

Vitamin C and E– Despite media misinterpretation of medical studies, 500 mg of Vitamin C twice a day and 200 to 400 IU of vitamin E daily reduce cancer and heart disease risk.

Vitamins D and K help cardiac rhythm. Vitamin K activates the protein osteocalcin, which strengthens bone mass, but decalcifies soft tissues like arterial walls. [LPI conference recommended 500 mcg of vitamin K daily. Dark green vegetables have about 40 mcg per serving. Miso has 1,000 mcg]

Patients with early-stage Alzheimer’s disease had consumed less vitamin K.

Higher fish consumption is associated with better cognitive function in later life.

Having a stroke is a well-known risk factor for vascular dementia. Systolic blood pressure >140 was most strongly associated with prevalent memory impairment

Coffee drinking at midlife is associated with a decreased risk of dementia/AD later in life.

Fructose increases cholesterol levels, glucose decreases them. (LPI meeting notes 2009)

Lipoic acid supplements have many potential benefits.

Potatoes: Does it matter whether one eats a sweet potato or a white potato? The  Glycemic Load of a Sweet Potato is 17.  The Glycemic Load of a baked potato is  26.  

Do organic fruits and vegetables have more nutrition than regular ones?
Organic Consumer Newsletter claims organic apples have 63% more calcium, 73% more iron, 118% more magnesium, more molybdenum, phosphorus, potassium, and zinc.  Organic meats are leaner and have 5x the omega-3s.

Arginine is a nitric oxide donor and vasodilator, reducing blood pressure, when  1-3 g/day are taken. In a few people, arginine causes constipation.  Arginine also increases herpes virus cold sores in those already infected.

Cancer and Diet – apples, fish and omega-3s,  broccoli, and walnuts reduce risk and growth of cancers.  Fluoridated water increases the risk of bone cancer 5.5x.

Melatonin increased sleep efficiency in normal sleepers.  One study suggests that 0.3mg is ideal, and that 3 mg can have serious side effects

Caloric restriction (CR) helps memory.

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