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J Nutr, Feb 2012

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Extra from Psychology Today 2003 [not a peer-reviewed journal] thanks to a reader, who was surprised I had never heard of a connection between vitamin C and stress 1. Vitamin C: Stress buster - People getting 1g of vitamin C daily had significantly lower levels of cortisol and blood pressure than controls. For more on an optimal dosage and benefits of vitamin C, please click here.

2. More fructose harms adolescents' hearts - Adolescents consume more fructose than any other age group. Higher fructose consumption is associated with multiple markers of cardiometabolic risk, but it appears that these relationships are mediated by visceral obesity.

3. Lycopene improves [women's] hearts - In conclusion, women consuming ≥10 compared with <1.5 servings/wk of tomato-based food products had clinically modest but significant improvements in TC, the TC:HDL cholesterol ratio, and hemoglobin A1c but not other coronary biomarkers.

5. Mild dehydration degrades your mood - Limited information is available regarding the effects of mild dehydration on cognitive function. Most aspects of cognitive performance were not affected by dehydration. In conclusion, degraded mood, increased perception of task difficulty, lower concentration, and headache symptoms resulted from 1.36% dehydration in females. Increased emphasis on optimal hydration is warranted, especially during and after moderate exercise.

6. Mediterranean diet is better for keeping people over 65 alive (and everyone else too.)

7. Trans-fat, then meat, lower dietary benefits - Coronary heart disease (CHD) is the leading cause of death in women. Diet cluster 1 was rich in carbohydrate, vegetable protein, fiber, dietary vitamin K, folate, carotenoids, α-linolenic acid [18:3(n-3)], linoleic acid [18:2(n-6)], and supplemental calcium and vitamin D. Diet cluster 2 was rich in total and animal protein, arachidonic acid [20:4(n-6)], DHA [22:6(n-3)], vitamin D, and calcium. Diet cluster 3 was rich in energy, total fat, and trans fatty acids. Diet cluster 1 was associated with lower CHD risk than diet cluster 2; Diet cluster 3 was associated with higher CHD risk than diet cluster 2.

8. Legumes reduce inflammation and risk of plaque - Legume consumption is inversely associated with serum concentrations of adhesion molecules and inflammatory biomarkers...

9. Total meat consumption was not correlated with weight change among men 55-69 - In 3902 men and women aged 55–69 y, no association between total fresh meat consumption and prospective BMI change was observed in men (BMI change highest vs. lowest quintile after 14 y): and women. Men with the highest intake of beef experienced a significantly lower increase in BMI after 6 and 14 y than those with the lowest intake. After 14 y, a significantly higher increase in BMI was associated with higher intakes of pork in women and chicken in both sexes. However, total meat consumption, or factors directly related to total meat intake, was not strongly associated with weight change during the 14-y prospective follow-up in this elderly (55-69-not by my count!!) population.

10. Diet of low-glycemic load also helps obese and diabetics - Low-glycemic load (GL) diets improve insulin resistance and glucose homeostasis in individuals with diabetes. In conclusion, carbohydrate quality, independent of energy, is important. Dietary patterns emphasizing low-GL foods [examples] may improve the inflammatory and adipokine profiles of overweight and obese individuals.

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Professor, Biochemistry, Beloit College out of office Thursdays




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