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SUBJECT: AJCN July 2013

Highlight: 1. Rapid aging rescue? A delightful photo of an aged mouse turned youthful again. "If there is reduced expression of ICMT as well in these mice, many aspects of aging are reversed." Science 14 June 2013 pg 1299

EVERYONE:

2. Vitamin K is important to decalcify your arteries - Low serum vitamin K1 is associated with greater  coronary artery calcium progression. Excellent sources of vitamin K include parsley, kale, spinach, Brussels sprouts, Swiss chard, green beans, asparagus, broccoli, kale, mustard greens, and turnips.

3. Red meat consumption increases blood pressure - Available data have indicated that animal protein and particularly red meat intake relate directly to blood pressure whereas vegetable protein intake and vegetarian eating patterns relate inversely to BP.

4. Phosphate esp. in carbonated drinks, is causing osteoporosis, cardiovascular and kidney disease -  Increasingly, studies show that phosphorus intakes in excess of the nutrient needs of a healthy population may significantly disrupt the hormonal regulation of phosphate, calcium, and vitamin D, which contributes to disordered mineral metabolism, vascular calcification, impaired kidney function, and bone loss. In 2009–2010, youth consumed a mean of 155 kcal/d from sugar-sweetened beverages (SSBs), and adults consumed an age-adjusted mean of 151 kcal/d from SSBs—a decrease from 1999 to 2000 of 68 kcal/d and 45 kcal/d, respectively. Moreover, large epidemiologic studies suggest that mild elevations of serum phosphate within the normal range are associated with cardiovascular disease (CVD) risk in healthy populations without evidence of kidney disease. Phosphorus intake seemingly continues to increase as a result of the growing consumption of highly processed foods, especially restaurant meals, fast foods, and convenience foods.

5. People who sleep less are fatter - An inverse relation between sleep duration and body mass index (BMI) has been shown. Sleep duration benefits from weight loss or vice versa. Successful weight loss, loss of body fat, and 3-mo weight maintenance in short and average sleepers are underscored by an increase in sleep duration or vice versa.

6. Being cold burns calories - Your brown fat cells burn calories to produce heat when you are chilly, just as they can burn calories to maintain your weight.

7. Too much iron contributes to osteoporosis and oxidative stress - The current US Dietary Reference Intakes for iron are 8 mg/d for men and 10 mg/d for women. The tolerable upper intake limit for iron as defined by the Institute of Medicine is 45 mg/d; this number is based on symptoms of gastrointestinal distress. [But bone damage and oxidative stress may occur at 25 mg/d]. And average US intake is 20mg/d.

8. Here is a list of iron absorption enhancers and inhibitors - Anemia affects nearly 25% of the world's population—an estimated 1.62 billion people. In healthy individuals, ∼80% of absorbed iron is used for hemoglobin synthesis. The key dietary enhancers of iron absorption include vitamin C (ascorbic acid), meat, poultry, fish, and alcohol, and inhibitors include tannins (found in tea and coffee), calcium and dairy products, polyphenols, phytate, animal proteins (milk and eggs), and other micronutrients, eg, zinc and copper.

9. Low vitamin D status elevates breast cancer risk 610% - At the Linus Pauling meetings, it was recommended that those with a known risk for breast cancer should get 10,000 IU daily.

10. Low vitamin D status is a risk factor for lung dysfunction, esp. in overweight men - Overall, 26% of the [Canadian] adults had a plasma 25(OH)D concentration <50 nmol/L, which is considered deficient.

11. Most sporadic colon cancer is caused by diet lacking fiber - The recognition that colonic microbiota have a major influence on colonic health suggests that they might mediate colonic carcinogenesis. Consumption of a normal balanced diet predominantly yields carbohydrate residues such as fiber, which stimulates saccharolytic fermentation and the production of the health-promoting short-chain fatty acids (SCFAs) acetate, propionate, and butyrate. Butyrate is the preferred energy source for the colonic mucosa, and all 3 SCFAs have antiinflammatory and antiproliferative properties. Consumption of an unbalanced diet rich in meat and low in fiber increases the delivery of proteinaceous residues, which promote proteolytic fermentation with the production of ammoniac compounds and branched-chain fatty acids, which are inflammatory and may enhance colon cancer risk.

12. Egg consumption is safe except for diabetes - This meta-analysis suggests that egg consumption is not associated with the risk of CVD and cardiac mortality in the general population. However, egg consumption may be associated with an increased incidence of type 2 diabetes among the general population and CVD comorbidity among diabetic patients.

13. Sufficient magnesium in diet lowers risk of cardiovascular disease 30%

14. Blood type diet lacks any evidence of validity - See posters evaluating various diet plans here.

15. ATHLETES: Nacetylcysteine supplements harm muscle recovery - In a double-blind, crossover design, 10 men received placebo or N-acetylcysteine (NAC; 20 mg · kg–1 · d–1) after muscle-damaging exercise (300 eccentric contractions). In each trial, muscle performance was measured at baseline, after exercise, 2 h after exercise, and daily for 8 consecutive days.  Conclusion: Performance was completely recovered only in the placebo group. Although thiol-based antioxidant supplementation enhances GSH availability in skeletal muscle, it disrupts the skeletal muscle inflammatory response and repair capability, potentially because of a blunted activation of redox-sensitive signaling pathways. 

16. PREGNANT: First trimester maternal diet may permanently affect child's bone mass - Higher first-trimester maternal protein, calcium, and phosphorus intakes and vitamin B-12 concentrations were associated with higher childhood bone mass, whereas carbohydrate intake and homocysteine concentrations were associated with lower childhood bone mass. Maternal first-trimester dietary factors are associated with childhood bone mass, suggesting that fetal nutritional exposures may permanently influence bone development.

17. MATURE: Vitamins C, B6, B9 (folate), B12, and xxx may reduce risk and progression of macular degeneration - The association between smoking and AMD is relatively well established. Supplementation with vitamins B-6, B-9, and B-12 resulted in a 40% reduction in the risk of developing AMD over an average of 7 y of follow-up 

- Roc, Nutrition Investigator
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Here's a land full of power and glory
Beauty that words cannot recall
Oh her power shall rest on the strength of her freedom,
Her glory shall rest on us all.
The song has been described as an "anthem ... with lyrics that might have been written by the great Woody Guthrie". written by Phil Ochs, 1963

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