Archive For The “Health” Category
A newly published study expands on previous research that demonstrated the long-term consumption of mixed nuts can significantly lower total and LDL (“bad”) cholesterol levels. This latest research aimed to provide a deeper understanding of the connection between nut intake and the risk of cardiovascular disease (CVD) related to lipoproteins.
The findings revealed that regular consumption of mixed nuts markedly enhances blood lipid profiles, leading to changes in specific lipoprotein subclasses that are associated with improved heart health. These insights shed light on the positive impact nuts can have on blood lipid levels.
The study was designed as a randomized, controlled crossover trial that examined the effects of daily mixed nut consumption on lipoprotein particle levels in older adults classified as overweight or obese.
A total of 28 participants completed two 16-week periods. The first 8 weeks were used as a control phase with no nut consumption, and the next 8 weeks as an intervention phase. An 8-week washout period separated the two phases.
During the intervention phase, participants consumed 60 grams of mixed nuts daily, including 15 grams each of walnuts, pistachios, cashews, and hazelnuts.
“Our results suggest that incorporating mixed nuts into the diet may help reduce the risk of cardiovascular disease in older adults,” noted Dr. Peter Joris and Dr. Kevin Nijssen from Maastricht University in the Netherlands.
Researchers assessed the impact of nut consumption on lipoprotein particle numbers, sizes, and lipid content across various subclasses using an advanced NMR metabolomics platform.
he California Walnut Commission says walnuts now meet the updated definition for a healthy food, according to the Food and Drug Administration’s updated definition for foods that can be identified or labeled as healthy.
The commission called the move a significant step toward ensuring food labeling is consistent with the most up-to-date nutrition scientific evidence and Dietary Guidelines for Americans recommendations.
The 2020-2025 Dietary Guidelines for Americans encourages consumers to choose nutrient-dense foods, such as walnuts. The commission said close to two-thirds of Americans do not meet the recommended intake for nuts and seeds.
“The inclusion of walnuts in the new ‘healthy’ definition affirms consumers’ belief that walnuts are a healthy food. It also aligns with decades of nutrition research reinforcing the important contributions walnuts can make in a healthy lifestyle,” California Walnut Commission CEO Robert Verloop said in a news release. “It’s simple. Just adding walnuts to Americans’ daily diet can potentially have wide-ranging positive impacts.”
Substituting walnuts for food choices higher in saturated fats can help support Dietary Guidelines for Americans recommendations to replace consumption of saturated fats with unsaturated fats, the commission said.
The total fat in walnuts (18 grams) is mostly composed of polyunsaturated fats (13 grams per ounce), including omega-3 ALA (2.5 grams per ounce), an essential fatty acid with the potential to support heart health and cognition, according to the release. Walnuts are the only tree nut to provide an excellent source of omega-3 ALA.
“In my 20-plus years of practicing nutrition at a major medical institution, I have seen trends go in and out for what the public considers healthy,” said Kristin Kirkpatrick, registered dietitian nutritionist. “But what has always been foundational is the role plant-based foods like walnuts play in supporting health. Walnuts are one nut I find consistently meets the variable needs of patients in my practice. In practice, I focus on evidence-based approaches to reducing chronic disease risk, weight management, and improvements in metabolic health.”
The Almond Board of (Modesto) California reported a new study found that consuming almonds regularly can aid physical recovery by reducing muscle soreness and damage while improving muscle performance.
These findings add to the growing body of scientific evidence on how almonds affect recovery after physical activity.
Previous studies investigated the effect of almonds on feelings of fatigue and exercise metabolism, and looked at the impact of almond consumption on feelings of soreness and muscle performance.
Now, the present randomized, crossover study published in Current Developments in Nutrition and funded by the Almond Board of California involved 26 middle-aged adults who exercised one to four hours per week and were at a healthy weight or slightly overweight.
Participants consumed 57 grams of whole raw almonds, or a caloric ration equivalent to 86 grams of unsalted pretzels, every day for eight weeks.
After eight weeks of eating almonds or the control food, with a four-week non-consumption period between the two interventions, participants performed a 30-minute run on a treadmill to induce muscle damage. They then immediately received their daily ration of almonds or pretzels.
Participants continued to eat the daily portions for three days after the race.
The researchers measured people’s perceived muscle soreness, muscle performance (assessed by a muscle contraction test and a vertical jump), and blood markers of muscle damage/inflammation (creatine kinase, C-reactive protein, myoglobin, and antioxidant capacity) before the race and at 24, 48, and 72 hours after the race.
Results of almond consumption
During recovery from exercise (up to 72 hours after treadmill running), the almond group, compared to the control group, presented:
- Lower levels of creatine kinase (CK), a marker of muscle damage.
- A more rapid decline in CK levels after 72 hours, which may indicate a faster rate of recovery.
- Improved muscle performance at 24 and 72 hours.
- Moderate reduction in pain rates after maximal contraction at 24 (37% less) and 48 hours (33% less).
- Almond Board of California reported that there were no differences in other biochemical markers of muscle damage and inflammation (such as C-reactive protein, myoglobin concentrations and total antioxidant capacity).
It should be noted that the research looked at non-smoking adults who exercised between one and four hours a week and were at a healthy weight or slightly overweight, so the results may not be applicable to people with other demographic and health characteristics.
Future studies should consider measurements over a longer recovery period.In summary, consumption of 57 grams of almonds as a snack for eight weeks modestly reduced pain rates, helped maintain muscle strength, and reduced muscle damage after exercise.
Nutrient contribution of almonds
28 grams of almonds provide 6 grams of protein, 4 grams of fiber, 13 grams of unsaturated fat, only 1 gram of saturated fat and 15 essential nutrients, including 77 mg of magnesium (18.3% DV), 210 mg of potassium (4% DV) and 7.27 mg of vitamin E (50% DV), making them an excellent snack for a healthy, active lifestyle.
By Jenny Heap MS, RDN, Wisconsin Potato and Vegetable Growers Association
Baked, boiled, scalloped, or mashed; smashed for pancakes, perogies, kugel, or latkes; or cooled to make Grandma’s famous potato salad, potatoes have been a comforting staple in North American fare since the 18th century when Irish immigrants first introduced them in New Hampshire and sparked broader cultivation. [1] It’s no wonder that potato dishes spark nostalgia during celebrations and family gatherings. But potatoes can be more than a comfort food for seniors this season. Thoughtful preparation can bring satisfying nutrition to the holiday table.
Nutrients of Concern for Seniors
The Dietary Guidelines for Americans calls out specific nutrients of concern for seniors. Of course, nutrient needs vary by individual, but generally speaking, seniors are at risk for under consuming potassium, calcium, vitamin D, dietary fiber, protein, vitamin B12, and fluids for hydration.[2]
Potatoes and potato dishes can help boost consumption of several of these nutrients of concern along with other nutrients that support health and wellness for seniors.
Cardiovascular disease remains a leading cause of death worldwide. However, a new study highlighted strawberries as a natural and delicious way to support cardiometabolic health and control cholesterol, according to the California Strawberry Commission.
The research, conducted at the University of California at Davis and funded by the commission, consolidated the results of 47 clinical trials and 13 observational studies published between 2000 and 2023. The study revealed significant health benefits associated with regular consumption of strawberries (between 1 and 4 cups per day), especially for improving cardiometabolic health.
The study concluded that strawberries are packed with beneficial phytonutrients, such as polyphenols and fiber, which help lower LDL cholesterol and triglyceride levels while reducing inflammation. This results in better overall heart health and improved management of cardiovascular risk factors.
Whether fresh, frozen, or freeze-dried, a daily dose of strawberries can have a substantial impact on cardiometabolic health, especially in people at increased risk for heart disease.
Furthermore, the study suggests that strawberries may help slow cognitive decline and protect against dementia, thanks to their rich flavonoid content. By improving lipid metabolism and reducing systemic inflammation, strawberries contribute to lowering the risk of cardiovascular disease.
“Our review found that regular consumption of strawberries not only lowers cholesterol but also helps reduce inflammation, which is a key factor in heart disease. This means that simply adding a cup of strawberries to your daily routine can significantly reduce the risk of cardiovascular events,” commented Ph.D. Roberta Holt, lead researcher of the study from the University of California Davis.
The study was published in the September 2024 issue of Critical Reviews in Food Science and Nutrition.
The Pomegranate Council, founded in 1997 to promote the California pomegranate industry, said the state’s pomegranate season is officially underway. Harvested October through January, the council said the season is short but aligns perfectly with the holidays and pomegranates offer a pop of color, flavor and nutrition in holiday recipes.
Pomegranate Council partnered with Tara “Teaspoon” Bench, a former food editor of Martha Stewart Living, to offer tips to incorporate pomegranates at the holidays, according to a news release.
Pomegranate pieces, arils and a homemade compote are can be added to cheese boards this holiday season.
“From a gorgeous cheese platter to a holiday ham, the pomegranate’s bright, juicy, red arils elevate any dish,” Bench said. “Not to mention, they make a fabulous centerpiece.”
Pomegranate arils or juice made from the arils also make for a show-stopping ingredient in cocktails, salads, dips, sides, entrees, desserts and more, the release said. Adding sweetness, juiciness and crunch, the pomegranate possibilities are many, Bench said.
“Pomegranates are the quintessential food gift,” she said. “Deliver whole pomegranates to neighbors or make my Pomegranate Crunchy Clusters, a delicious mix of chocolate, coconut, granola and pomegranates.”
The Pomegranate Council also said pomegranates boast vitamin C to polyphenols and potassium for added health benefits.
Researchers at the University of Lleida (UdL) have discovered that red-fleshed apples improve endothelial function, which regulates blood flow, reduces inflammation, and modulates the immune system in people with high cholesterol.
Laura Rubió, one of the project’s lead researchers, highlighted that the benefits of red-fleshed apples are “superior” due to the significant improvement in inflammation markers. This variety is not grown in Spain, and now researchers are looking for ways to process and commercialize it so consumers can benefit.
The ‘AppleCOR’ project emerged from a collaboration with IRTA, which was testing a red-fleshed apple grown and sold in northern European countries but not in Spain.
This is because red-fleshed apples contain “anthocyanic phenolic” compounds, which are also found in fruits like blueberries and black grapes. These compounds had never been studied at such levels in apples before, and since they are known to have health benefits, the researchers decided to investigate if the same effects occurred in this apple variety.
Gold Bell and Morning Kiss Organic are spotlighting their full line of premium organic and conventional potatoes and onions as ideal ingredients for holiday meals, according to a news release.
Gold Bell said its pearl onions, boiler onions, shallots and cipollini onions enhance and elevate cooking. These holiday staples provide essential nutrients as potatoes are high in vitamin C and potassium and also offer vitamin B6, magnesium and antioxidants, and onions offer fiber and folic acid, the release said.
Gold Bell said it is fully equipped to ready to meet retail demands with high-quality potatoes, onions and specialty items available in customizable packaging options alongside bulk products. The company sources its potatoes and onions from East Coast farms in Massachusetts and Maine as well as from Prince Edward Island in Canada.
“Now is the perfect time to indulge in savory soups, stews and elevate your Thanksgiving sides,” Michael Guptill of Gold Bell said in the release. “By selecting Gold Bell and Morning Kiss Organic potatoes and onions, consumers are not only enhancing their meals but also making a positive environmental choice. We’re excited to partner with retailers to bring our exceptional crops to family tables across New England and beyond during the holiday season.”
The Cranberry Institute has launched its latest digital resource, The Berry Best Guidebook, which compiles all the research behind the health benefits of cranberries. While decades of research support the role of cranberries in health, new studies continue to uncover even more potential benefits.
The online resource makes it easy to explore the bioactive compounds in the fruit and their proven effects. The guide includes links to help access each section including stomach – suppression of H. pylori, gut microbiome, urinary tract health, support of nerve cells and cognition, and others.
While most cranberries are harvested between September and October in the U.S., all forms of cranberry (juice, fresh, sauce, or dried berries) are healthy and can be enjoyed year-round.
The fruit is rich in healthful bioactive compounds including polyphenols such as proanthocyanidins (PACs), anthocyanins, and flavonoids, and are one of the only foods rich in A-type PACs which give cranberries the ability to inhibit bacterial adhesion in the body.
Cranberry anthocyanins have been shown to be the most highly available to the body.
Cranberry polyphenols help prevent biofilm formation, which benefits the body by keeping bad bacteria at bay. Biofilm is a layer of bacteria that grows and sticks to a surface, this can happen during the early stages of the development of an infection in the body.
An evaluation of food data collected from more than 3800 people through the National Health and Nutrition Examination Survey from 2005 to 2010 was used to develop a dietary index for healthy gut microbiota.
The research identified cranberries as part of a short list of foods found to benefit gut microbiota diversity and production of short-chain fatty acids (SCFAs), a metabolite produced by the fermentation of fiber by the gut microbiome. A growing body of research supports the role of SCFAs in fighting inflammation and supporting immunity.
Other benefits of the fruit include supporting oral health, cardiometabolic health, and cardiovascular support.
Researchers at the University of Lleida (UdL) have discovered that red-fleshed apples improve endothelial function, which regulates blood flow, reduces inflammation, and modulates the immune system in people with high cholesterol.
Laura Rubió, one of the project’s lead researchers, highlighted that the benefits of red-fleshed apples are “superior” due to the significant improvement in inflammation markers. This variety is not grown in Spain, and now researchers are looking for ways to process and commercialize it so consumers can benefit.
The ‘AppleCOR’ project emerged from a collaboration with IRTA, which was testing a red-fleshed apple grown and sold in northern European countries but not in Spain.
This is because red-fleshed apples contain “anthocyanic phenolic” compounds, which are also found in fruits like blueberries and black grapes. These compounds had never been studied at such levels in apples before, and since they are known to have health benefits, the researchers decided to investigate if the same effects occurred in this apple variety.
The researchers began the final phase of the project by recruiting over 100 volunteers, who ate apples for six weeks. They compared the effects of red-fleshed apples with white-fleshed varieties, consumed either as a snack or as an infusion.
The results showed that all apples provided health benefits to the volunteers, but the red-fleshed apples were superior, particularly in preventing chronic cardiovascular diseases in people with high metabolic risk, such as those with hypercholesterolemia.
In addition to UdL and URV, the study involved researchers from the Institute of Vine and Wine Sciences (CSIC, University of La Rioja), the Nutrition and Health Unit of Eurecat, the Pere Virgili Health Research Institute (IISPV), and the Biomedical Research Unit at Sant Joan University Hospital in Reus.
Apples with red flesh, both inside and out, occur naturally in some regions of Central Asia. Their flesh displays a red hue instead of the typical off-white color found in most commercial apples. Some varieties include Pink Pearl, Pink Sparkle, and Geneva Crab.