Archive For The “Health” Category
Two recent studies point to the positive health outcomes of consuming mangos. Findings in two areas confirm mango consumption is associated with better overall diet quality and intake of nutrients.
There is the positive health outcomes of consuming mangos. Findings in two areas confirm mango consumption is associated with better overall diet quality and intake of nutrients. For example, snacking on mangos may improve glucose control and reduce inflammation in contrast to other sweet snacks.
With mangos consumed widely in global cuisines and 58% of Americans reporting snacking at least once a day in 2021, this new research provides added evidence that regularly consuming mangos may have health advantages and be relevant to cultural dietary preferences and current eating patterns.
“As immunity remains a priority for consumers today, we’ll continue to see a rise in plant-based options on menus to meet the demand,” Suwann Frison marketing manager at NMB Foodservice said. “Mangos contain over 20 different vitamins and minerals, making it a versatile and healthy ingredient.”
Snacking on mangos may improve glucose control and reduce inflammation in contrast to other sweet snacks.
Do you want to live another decade? A new study shows a plant-rich diet can add 10 years to your life.
The study, published in PLOS Medicine, examined a diet which was heavy on fruits, vegetables, beans and grains. According to the models, a 20-year-old who went all-in on the plant-based diet could add 10 years to their life. Even just making a partial change could add six years of life expectancy. And, an 80-year-old who started a plant-based diet could add three years to their life.
The study was conducted by scientists at the University of Bergen, Norway, and titled “Estimating Impact of Food Choices on Life Expectancy: A Modeling Study.
“A sustained dietary change may give substantial health gains for people of all ages both for optimized and feasible changes. Gains are predicted to be larger the earlier the dietary changes are initiated in life,” according to the study authors.
Like the Alliance for Food and Farming’s popular residue calculator, which clearly and visually shows consumers how safe their favorite fruits and vegetables are, the study authors created their own calculator, Food4HealthyLife, where users can calculate how dietary changes can impact their life expectancy.
This new study complements decades of research that verifies consumption of fruits and vegetables prevents diseases, boosts immune function, promotes better health, improves cognition and increases lifespan. It is worth noting that most of these positive health studies were conducted using conventionally grown produce.
The overwhelming nutritional benefits of a produce-rich diet and the equally impressive science showing the safety of all fruits and vegetables is why consumers should ignore efforts by certain groups who attempt to discourage consumption of popular produce items by using inaccurate and inflammatory safety claims.
With only one in 10 of Americans eating enough each day, according to a new analysis from the Centers for Disease Control, consumers should be urged to eat whatever produce they enjoy and is accessible and affordable for them. Organic and conventionally grown – both are safe and can be eaten with confidence.
Let science be your guide and don’t let anyone or any group discourage you from eating the fruits and vegetables you prefer.
As low fruit and vegetable consumption continues to contribute to diet-related chronic diseases like diabetes and heart disease, two new research studies find regular mango consumption may improve diets and help manage key risk factors that contribute to chronic disease.
Specifically, these new studies report findings in two areas: 1) mango consumption is associated with better overall diet quality and intake of nutrients that many children and adults lack at optimum levels, and 2) snacking on mangos may improve glucose control and reduce inflammation in contrast to other sweet snacks.
With mangos consumed widely in global cuisines and 58% of Americans reporting snacking at least once a day in 20211, this new research provides added evidence that regularly consuming mangos may have health advantages and be relevant to cultural dietary preferences and current eating patterns.
Mango consumption associated with higher diet quality and better intakes of nutrients of concern in children and adults
A recent observational study found positive outcomes in nutrient intakes, diet quality, and weight-related health outcomes in individuals who consume mangos versus those who do not2. The study, published in Nutrients in January 2022, used United States National Health and Nutrition Examination Survey (NHANES) 2001-2018 data to compare the diets and nutrient intakes of mango consumers to people who did not consume mangos.
Both studies were supported by funds from the National Mango Board.
The study showed that children who regularly ate mango had higher intakes of immune-boosting vitamins A, C and B6, as well as fiber and potassium. Fiber and potassium are two of the four “nutrients of concern” as defined by the Dietary Guidelines for Americans, which means many Americans are not meeting recommendations for these.
In adults, researchers found similar results, showing that mango consumption was associated with significantly greater daily intakes of fiber and potassium but also vitamins A, B12, C, E and folate, a vitamin critical during pregnancy and fetal development. For both children and adults, consuming mango was associated with a reduced intake in sodium and sugar, and for adults was associated with a reduced intake of cholesterol.
“We have known for a long time that there is a strong correlation between diet and chronic disease,” says Yanni Papanikolaou, researcher on the project. “This study reveals that both children and adults eating mangos tend to have significantly better diet quality overall along with higher intakes of fiber and potassium compared with those who don’t eat mangos. It is also important that mango fits into many diverse cuisines. Whole fruits are under consumed, and mango can encourage fruit consumption especially among growing diverse populations.”
Snacking on mangos associated with better glucose control and lower inflammation
In addition to these broad benefits of mango consumption, a separate pilot study, published in Nutrition, Metabolism & Cardiovascular Diseases in 2022 looked at mango as a snack and found that consuming whole mangos as a snack versus a control snack had better health outcomes in overweight and obese adults3. Given 97% of American adults consume snacks that contribute up to 24% of their daily energy intake4 this study sought to compare snacking on 100 calories of fresh mango daily to snacking on low-fat cookies that were equal in calories.
Twenty-seven adults participated in the study, all classified as overweight or obese based on Body Mass Index (BMI) and reported no known health conditions. Participants were given either mango or low-fat cookies as a snack while maintaining their usual diet and physical level for 12 weeks, and after a four-week wash-out period the alternating snack was given for another 12 weeks.
Researchers measured the effects on glucose, insulin, lipid profiles, liver function enzymes and inflammation. At the end of the trial period, findings indicated that mango consumption improved glycemic control (an individual’s ability to manage blood glucose levels, an important factor in preventing and managing diabetes) and reduced inflammation.
Results showed there was no drop in blood glucose when participants snacked on low-fat cookies. However, when snacking on mangos there was a statistically significant (p= 0.004) decrease in blood glucose levels at four weeks and again at 12 weeks, even though there was twice as much sugar, naturally occurring, in the mangos compared to the cookies. Researchers also observed statistically significant improvements to inflammation markers, total anti-oxidant capacity (TAC) and C-reactive protein (CRP), when snacking on mangos. TAC is a measurement of overall antioxidant capacity, or how well foods can prevent oxidation in cells. CRP is biomarker used to measure inflammation in the body. The research suggest that the antioxidants abundant in mangos offered more protection against inflammation compared to the cookies.
“The findings of this study show that antioxidants, fiber and polyphenols abundant in mango may help to offset sugar consumption and aide in glucose control. Antioxidants may also offer protection against inflammation” says Dr. Mee Young Hong, lead investigator on the study and Professor in the School of Exercise and Nutritional Sciences at San Diego State University. “Further research is needed but the initial findings are encouraging for people who enjoy sweet snacks.”
Some limitations in this study include sample size, using only one dose of mango, and measuring effects on participants without any pre-existing conditions. Further research should explore optimal dose of mango and examine long-term effects of mango consumption on those with metabolic conditions. It would also be of benefit to compare mango to a fiber-matched control snack to distinguish the effects of fiber versus the bioactive compounds in mangos.
With only 99 calories and over 20 different vitamins and minerals, a 1 cup serving of mango is nutrient-dense, making it a superfood. Because mangos are widely consumed in cultures around the world and United States, research into their health benefits contributes to a better understanding of their place in a healthy diet.
By Diana McClean, Ocean Mist Farms
I often sing the praises of artichokes being easy to prepare, fun to eat and a great ingredient in salads to desserts. However, today I want to make sure that you are aware of the superior nutrition benefits found in this edible flower bud! Immunity and nutrition is top of mind for many of now as we protect ourselves from cold and flu season (COVID too).
I’ve listed eight nutritional highlights from gut boosting properties to fatigue-fighting benefits found in fresh artichokes and backed by science. Hang onto this information as you decide on the fresh veggies to add to your shopping list and meal rotation.
1. Gut Boosting
Artichokes contain both prebiotics and probiotics which have been shown to positively impact the composition of the gastrointestinal microbiota, leading to improved immunity, digestion, and nutrient absorption. The gut microflora is essential for inhibiting pathogenic bacteria growth which is essential for a healthy gut!
2. Anti Inflammatory
Artichokes have long been used as a digestive aid to reduce inflammation and therefore symptoms of IBS, including bloating, abdominal pain, and cramps, as well as reducing both diarrhea and constipation through normalization of GI mobility. Extracts from artichoke leaves have also been used to reduce IBS symptoms and evaluated in at least two clinical studies.
3. Anti- Aging
Artichokes rank No. 1 over all vegetables in terms of antioxidant count, according to research conducted by the US Department of Agriculture. A recent study testing polyphenols in artichokes found them to be potential anti-inflammatory agents by protecting the lymphatic vessels from oxidative damage as well as improving the expression of genes involved in anti-aging processes.
4. Appetite- Reducing
People who incorporate more fiber into their meals generally report feeling more satiated and eat less. Prebiotic fiber like inulin, which is found in artichokes, appear to have additional benefits in terms of healthier body weight.
Researchers found that daily prebiotic consumption reduces appetite, lowers body weight and/or fat mass, and improves glucose tolerance.
5. Sleep- Promoting
A double-blind placebo-controlled clinical trial found that supplementation of magnesium helped improve subjective measures of insomnia, sleep efficiency, and sleep time as well as early morning awakening in elderly people.
Just one medium artichoke contains 77 mg of magnesium, almost 20 percent of the recommended daily intake.
6. Blood Sugar Balancing
Often referred to as “good bacteria”, probiotics are similar to the bacteria found naturally in the body; prebiotics such as the inulin in artichokes stimulate the growth and health of these probiotics “good bacteria”. In a recent review study, researchers concluded that probiotics can help reduce inflammation, increase insulin sensitivity and reduce autoimmune response.
7. Fatigue Fighting
Millions of Americans suffer from chronic fatigue syndrome. Poor gut flora has been linked to decreased nutrient absorption and therefore less efficient energy production. Since artichokes are a good source of pre-and pro-biotics, they can help combat fatigue and promote increased energy for those who regularly consume them.
8. Special Diet-Friendly
Because artichokes are gluten and grain-free, dairy-free, nut and nightshade-free, and low in carbohydrates and fat, they fit into any diet and lifestyle. Whether you prefer paleo, vegetarian, vegan, Whole30, and/or keto, artichokes can be a welcome part of your diet.
High consumption of vegetables alone won’t help prevent heart disease in adults who are deficient in physical activity and other lifestyle factors, according to a new study.
In the study of about 400,000 middle-aged adults in the United Kingdom with a 12-year follow-up, higher consumption of raw but not cooked vegetables was associated with lower heart disease risk.
However, researchers at Oxford’s Nuffield Department of Population Health and other institutions said even the benefit of raw vegetables to reduce heart disease was probably not as important as other lifestyle factors, including physical activity, smoking, drinking, fruit consumption, red and processed meat consumption, and use of vitamin and mineral supplements.
“This study suggests the need to reappraise the evidence on the burden of cardiovascular disease attributable to low vegetable intake in the high-income populations,” the research summary said.
The study was published Feb. 21 in the journal Frontiers in Nutrition.
Mollie Van Lieu, vice president of nutrition and health for the International Fresh Produce Association, said she wasn’t surprised to see the research results.
“We know that contributors of poor heart health are obesity, diabetes, high blood pressure and a host of other factors from eating an excess of foods that aren’t fresh fruits and vegetables,” Van Lieu said. “If an individual continues to eat a diet high in sugar, sodium, unhealthy fats and refined ultra-processed carbohydrates, we cannot expect vegetables to singularly fix the harm that those foods cause.”
That being said, there is “no question” that a healthy dietary pattern must include a wide variety of vegetables, said Van Lieu, and that increasing consumption of whole and fresh-cut fruits and vegetables can help individuals reduce consumption of other foods that contribute to poor health.
“We don’t want studies like this to distract from the importance of growing consumption,” she said. “But what studies like this can point to is that we need an overall nutrition strategy that addresses all the factors that contribute to poor dietary health and prevents our population from consuming the recommended amount of fruits and vegetables.”
Taylor Wallace, principal and CEO of the Think Healthy Group and adjunct professor in the Department of Nutrition and Food Studies for George Mason University, said the United Kingdom study adjusted for far more variables than a typical study.
“An issue with nutrition epidemiology (in general) is that you can easily ‘overcorrect,’ which leads to null findings,” he said. “The ‘residual confounding’ argument the authors give in the conclusion works the opposite way, too … its more likely they overcorrected and lost the effect. Just because its cloudy outside doesn’t mean the sun isn’t shining.”
Another limiting factor in the study, Wallace said, was that intake of vegetables was assessed only once at baseline.
“This makes the study a very weak and ill-designed prospective cohort study that has limited utility,” he said. “Cohort studies that show beneficial effects of vegetables (of all forms) used validated food frequency questionnaires many times over a 12-year period, as dietary patterns often change. This is not a good measure of food intake at all.”
In addition, he said the study couldn’t account for cooking methods, such as whether vegetables were fried, baked or boiled. Those diverse types of cooking methods may have very different influences on cardiovascular disease and overall health, Wallace said.
“Not accounting for factors like this is equivalent to throwing dice down a roulette table and then claiming the game is impossible to win at because you lost,” he said.
Also, he said findings not reported in the abstract but apparent in the supplemental files show that adjustment for all the covariates didn’t make a difference in regard to all-cause mortality. “There was still a large protective effect of cooked and raw vegetables,” Wallace said.
In general, he said, the study data goes against what has consistently and frequently been reported in systematic reviews and other epidemiological analyses.
HERSHEY, Pa. — Mushrooms have been making headlines due to their many health advantages.
Not only do they lower one’s risk of cancer and premature death, but new research led by Penn State College of Medicine also reveals that these superfoods may benefit a person’s mental health.
Penn State researchers used data on diet and mental health collected from more than 24,000 U.S. adults between 2005 and 2016. They found that people who ate mushrooms had lower odds of having depression.
According to the researchers, mushrooms contain ergothioneine, an antioxidant that may protect against cell and tissue damage in the body. Studies have shown that antioxidants help prevent several mental illnesses, such as schizophrenia, bipolar disorder and depression.
“Mushrooms are the highest dietary source of the amino acid ergothioneine — an anti-inflammatory which cannot be synthesized by humans,” said lead researcher Djibril Ba, who recently graduated from the epidemiology doctoral program at the College of Medicine.
“Having high levels of this may lower the risk of oxidative stress, which could also reduce the symptoms of depression.”
White button mushrooms, which are the most commonly consumed mushroom variety in the U.S., contain potassium, which is believed to lower anxiety.
In addition, certain other species of edible mushrooms, especially Hericium erinaceus, also known as Lion’s Mane, may stimulate the expression of neurotrophic factors such as nerve growth factor synthesis, which could have an impact on preventing neuropsychiatric disorders including depression.
According to the researchers, college-educated, non-Hispanic white women were more likely to eat mushrooms. The average age of surveyed participants was 45, and the majority (66%) were non-Hispanic white people.
The investigators observed a significant association between mushroom consumption and lower odds of depression after accounting for socio-demographics, major risk factors, self-reported diseases, medications and other dietary factors. They said, however, that there was no clear additional benefit with relatively high mushroom intake.
“The study adds to the growing list of possible health benefits of eating mushrooms,” said Joshua Muscat, a Penn State Cancer Institute researcher and professor of public health sciences.
The team conducted a secondary analysis to see if the risk of depression could be lowered by replacing a serving of red or processed meat with a serving of mushrooms each day. However, findings show that this substitution was not associated with lower odds of depression.
Prior to this research, there have been few studies to examine the association between mushroom consumption and depression, and the majority have been clinical trials with fewer than 100 participants.
The researchers said this study highlights the potential clinical and public health importance of mushroom consumption as a means of reducing depression and preventing other diseases.
The researchers noted some limitations that could be addressed in future studies. The data did not provide details on the types of mushrooms. As a result, the researchers could not determine the effects of specific types of mushrooms on depression. Food codes issued by the U.S. Department of Agriculture were used to determine mushroom intake; therefore, some entries may have been misclassified or inaccurately recorded.
John Richie and Xiang Gao from Penn State Cancer Institute; Laila Al-Shaar and Vernon Chinchilli from Penn State College of Medicine; and Robert Beelman from Penn State College of Agricultural Sciences also contributed to this research. The researchers declare no conflicts of interest or specific funding support.
Just one in 10 Americans eat recommended levels of vegetables, according to a new report from the Centers for Disease Control.
In 2019, the CDC report said 12.3% and 10% of surveyed adults met fruit and vegetable intake recommendations, respectively.
Hispanic adults had the highest fruit intake average (16.4%), meeting recommended consumption levels, while males (10.1%) had the lowest average.
In 2019, the median frequency of reported fruit intake was once per day, the report said.
Adults over age 51 had the highest average (12.5%) for eating vegetables at recommended levels, while the lowest average for vegetables was found with adults with low income (6.8%).
The CDC said the median frequency of reported vegetable intake was 1.6 times per day, ranging from 1.5 times per day in Louisiana, Mississippi, Nevada and New Mexico to 1.9 times per day in Maine and Vermont.
West Virginia had the lowest level of its population meeting fruit intake recommendations (8.4%), while Connecticut had the highest (16.1%). Kentucky had the lowest level of its population meeting recommended intake levels for vegetables (5.6%), while Vermont had the highest (16%).
The report said perceived barriers to fruit and vegetable consumption include cost, limited availability and access.
“For some persons, such barriers might have worsened during the COVID-19 pandemic, related to economic and supply chain disruptions that could further limit ability to access healthier foods,” the report said. “Tailored intervention efforts to increase fruit and vegetable intake are needed to reduce age, sex, racial/ethnic and income disparities in meeting fruit and vegetable intake recommendations among U.S. adults.”
Watermelon is a unique fruit with compounds that may have health effects throughout the body, supporting normal cardiovascular and metabolic health, a new study has found.
According to a new comprehensive review of the scientific literature on watermelon, eating watermelon regularly may help promote health. This research paper, authored by Britt Burton-Freeman, Ph.D., and colleagues from Illinois Institute of Technology was recently published in the journal Current Atherosclerosis Reports.
“Research is unveiling the health-promoting potential of watermelon. The current literature review provides evidence that watermelon intake and citrulline supplementation lower blood pressure in human trials. Although more research is needed, favorable effects on lipids/lipoprotein metabolism are emerging based on the data we reviewed and reported in preclinical models,” said lead author Burton-Freeman.
According to the research, watermelon contains essential vitamins, minerals, antioxidants and amino acids. It also contains the amino acids citrulline and arginine, which both act as a precursor to nitric oxide, a molecule that plays a role in blood pressure regulation, lipid reduction and glucose control. Polyphenols and carotenoids, particularly lycopene, are also abundant in watermelon.
The nitric oxide benefits of citrulline and arginine coupled with the bioactivity of polyphenols and carotenoids found in watermelon suggests that this fruit may support normal cardio-metabolic health.
Burton-Freeman and colleagues reviewed the preclinical and clinical trial evidence published from 2000 to 2020 to assess watermelon intake and citrulline (a signature compound found in watermelon) on cardiovascular and metabolic outcomes, and to identify future directions important for establishing dietary guidance and recommendations.
They explored studies related to the whole fruit as well as citrulline supplementation, focusing on key cardio-metabolic risk factors. More research is needed to confirm findings of the studies identified in this literature review.
The investigators concluded that watermelon provides a combination of nutrients and phytochemicals working across multiple mechanisms to induce biological effects. Citrulline and arginine are central to these cardio-metabolic effects, and polyphenols, lycopene, potassium and magnesium contribute as well.
Continued research is needed to determine the level of sufficient intake for clinical outcomes and will also need to be studied in a variety of populations. Research on the whole fruit and its products (i.e., juice) is also needed to help determine the level of sufficient intake.
The research identified additional potential benefits from watermelon consumption that warrant further research, such as body weight control (possibly through satiety mechanisms), glucose control, and brain and gut health.
Low fruit intake is one of three dietary factors associated with death from cardiovascular disease (CVD) and type 2 diabetes (T2DM), as are high salt intake and low whole-grain intake. These dietary factors affect people regardless of age, sex and other socio-demographic variables.1 Recent research also shows that eating a variety of fruit helps reduce the risk of T2DM2, while the amount of fruit and the type of fruit selected provide cardiovascular benefits
Do you want to live another decade? A new study shows a plant-rich diet can add 10 years to your life.
The study, published in PLOS Medicine, examined a diet which was heavy on fruits, vegetables, beans and grains. According to the models, a 20-year-old who went all-in on the plant-based diet could add 10 years to their life. Even just making a partial change could add six years of life expectancy. And, an 80-year-old who started a plant-based diet could add three years to their life.
The study was conducted by scientists at the University of Bergen, Norway, and titled “Estimating Impact of Food Choices on Life Expectancy: A Modeling Study.
“A sustained dietary change may give substantial health gains for people of all ages both for optimized and feasible changes. Gains are predicted to be larger the earlier the dietary changes are initiated in life,” according to the study authors.
Like the Alliance for Food and Farming’s popular residue calculator, which clearly and visually shows consumers how safe their favorite fruits and vegetables are, the study authors created their own calculator, Food4HealthyLife, where users can calculate how dietary changes can impact their life expectancy.
This new study complements decades of research that verifies consumption of fruits and vegetables prevents diseases, boosts immune function, promotes better health, improves cognition and increases lifespan. It is worth noting that most of these positive health studies were conducted using conventionally grown produce.
The overwhelming nutritional benefits of a produce-rich diet and the equally impressive science showing the safety of all fruits and vegetables is why consumers should ignore efforts by certain groups who attempt to discourage consumption of popular produce items by using inaccurate and inflammatory safety claims.
With only one in 10 of Americans eating enough each day, according to a new analysis from the Centers for Disease Control, consumers should be urged to eat whatever produce they enjoy and is accessible and affordable for them. Organic and conventionally grown – both are safe and can be eaten with confidence.
Let science be your guide and don’t let anyone or any group discourage you from eating the fruits and vegetables you prefer.
Higher walnut consumption may be associated with a lower risk of death and an increase in life expectancy among older adults in the U.S., compared to those who do not consume walnuts.
A new study conducted Harvard T.H. Chan School of Public Health researchers, has been supported by the California Walnut Commission.
“What we’ve learned from this study is that even a few handfuls of walnuts per week may help promote longevity, especially among those whose diet quality isn’t great to begin with,” Yanping Li, Senior Research Scientist at the Department of Nutrition at Harvard T.H. Chan School of Public Health, and lead investigator of this research.
“It’s a practical tip that can be feasible for a number of people who are looking to improve their health, which is top of mind for many people,” Li said.
This study found five or more one-ounce servings of walnuts per week may provide the greatest benefit for mortality risk and life expectancy.
Eating five or more servings per week was associated with a 14% lower risk of death (from any cause), a 25% lower risk of dying from cardiovascular diseases, and a gain in about 1.3 years of life expectancy, compared to those who didn’t consume walnuts.
Consuming walnuts two to four times per week could have its benefits, too, with the study finding a 13% lower risk of death overall, 14% lower risk of dying from cardiovascular diseases, and a gain in about one year of life, compared to non-walnut consumers.
Participants were relatively healthy when they joined the studies and were followed for about 20 years (1998-2018).
Dietary intake was assessed every 4 years in which participants reported on their overall dietary intake – including how often they consumed walnuts, other tree nuts, and peanuts – as well as lifestyle factors like exercise and smoking status.
Based on this data, the researchers were able to identify associations between walnut consumption at varying levels and different health indicators related to longevity.
As a prospective observational study, these results do not prove cause and effect, but they do shed light on how walnuts may support an overall healthy lifestyle that promotes longevity.
Participants who consumed greater amounts of walnuts tended to be more physically active, have a healthier diet, lower alcohol consumption, and take multivitamins.
All of these factors could influence life expectancy, however, the researchers adjusted for these aspects in their analysis. In addition, it’s important to note that this data was collected before the current Covid-19 pandemic.
One ounce of walnuts is a powerhouse of important nutrients for optimum health, including protein (4g), fiber (2g), a good source of magnesium (45mg) and an excellent source of the essential omega-3 ALA (2.5g).