Scott Greenberg, NatureCity author & contributor

Research has shown that the people who live along the Mediterranean have a right to be proud of their food: the “Mediterranean” diet is considered to be one of the healthiest diet options. Consisting of whole grains, cereals, fruits and vegetables, and a lot of olive oil, the Mediterranean diet has been linked to a wide range of health benefits, including lower rates of obesity and even decreasing the overall risk of mortality.

Now researchers at the University of Cordoba in Spain have discovered a way to make this diet even more beneficial. They conducted a study that found that supplementing the Mediterranean diet with coenzyme Q10 (CoQ10) may provide benefits ranging from reducing inflammation to improving heart and joint health.

Their findings were published in the January 2012 issue of The Journals of Gerontology.

Participants in the study included 20 people, all over the age of 65. They were assigned to receive each of the following three diet interventions:

• “Western,” which was rich in saturated fats

• “Mediterranean,” as described above

• “Mediterranean” supplemented with a 200mg per day dose of CoQ10

All of the participants followed all three diets for 4 weeks each, so they were able to act as their own controls.

The researchers noted that both the Mediterranean diet and the supplemented Mediterranean diet produced lower expression of genes associated with inflammation. However, the CoQ10 supplemented diet showed even lower expression of these genes. Chronic inflammation has been linked to heart disease, osteoporosis, cognitive decline, type-2 diabetes and arthritis.

CoQ10 has been linked in previous studies with improved cognitive health and reversing the effects of aging. This is largely due to its powerful antioxidant and cell protection properties but after the age of 20 our bodies become less and less capable of naturally synthesizing this essential antioxidant, making it more important to ensure that it’s included in your diet.

If you want to increase your CoQ10 intake, try adding oily fish, organ meats (such as liver, hearts, etc.), and whole grains. If these foods aren’t a part of your current diet, consider a high quality, high potency supplement.

Emma McGowan NatureCity author & contributor

You probably already knew that fiber is good for your digestive system and you may have learned from our most recent article that it may help prevent breast cancer. Well now another study has shown that fiber may help dramatically reduce the risk of pancreatic cancer.

Researchers from the Centro di Riferimento Oncologico in Aviano, Italy conducted the study and it was published in the January 2012 issue of Annals of Oncology.

Participants in the study included 326 individuals with pancreatic cancer and 652 without. The researchers analyzed data obtained via a food frequency questionnaire used to determine fiber intake.

They discovered that intake of soluble fiber was associated with a 60% reduced risk of developing pancreatic cancer, fruit fiber was associated with a 50% reduced risk, and cellulose and lignin intake was associated with a 50 to 60% reduced risk. Grain fiber, however, did not show any protective effects.

The researchers have several hypotheses for the anti-carcinogenic properties of fiber. One is that fiber slows the transit of food which provides more time for the body to bind potentially carcinogenic chemicals in the intestines. Another is that fruit and vegetable consumption (a large source of fiber) is linked with better lifestyle choices in general and contains other nutritional compounds that offer a protective benefit..

Previous studies have linked fiber consumption with lowering total cholesterol and LDL cholesterol, regulating blood sugar for people with diabetes and breast cancer prevention. Soluble fiber can be found naturally in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber can be found in whole wheat and grains, brown rice, fruit, broccoli, cabbage and dark leafy vegetables.

Sarah McGowan-Freije, NatureCity author & contributor

Many skin care products on the market base their claims on weak science and may not actually provide much benefit. A new study has found scientific evidence that an extract from French maritime pine bark may be able to improve both the appearance and quality of your skin.

French maritime pine bark and skin health was the subject of a study published on January 21, 2012, in Skin Pharmacology and Physiology.

The researchers, who are based at Leibniz Research Institute for Environmental Medicine in Dusseldorf, Germany and Horphag Research, recruited 20 women between the ages of 55 and 68. The participants consumed 75 mg of Pycnogenol® (a branded form of French maritime bark) daily for 12 weeks.

At the end of the 12 weeks, the researchers observed:

1. 25% increase in skin elasticity

2. 8% increase in skin hydration (especially in the women with dry skin)

3. Increased production of collagen

4. 44% increase in hyaluronic acid production

5. 3% reduction in wrinkles

Hyaluronic acid is secreted by cells and serves as part of the structural element in tissues. Levels start to decrease after the age of 30, and this is thought to play a role in the aging process and the formation of wrinkles.

Pycnogenol® can do more than help you look younger. It has been shown to help with allergies, asthma, ringing in the ears, high blood pressure, muscle soreness, osteoarthritis, diabetes, attention deficit-hyperactivity disorder, endometriosis, menopausal symptoms, erectile dysfunction, and retinopathy.

Pycnogenol® is water soluble, meaning it can be added to the production of many common foods. It is currently included in dietary supplements, cosmetic products, and a variety of foods and drinks. In terms of dietary sources, the active ingredients in Pycnogenol® can also be found in peanut skin, grape seed, and witch hazel bark.

Emma McGowan NatureCity author & contributor

Pink ribbons are popping up everywhere as people become more aware of the devastating effects of breast cancer. It seems like everyone is interested in finding a cure, but did you know there may be ways to actually reduce your risk of this deadly disease?

That’s what researchers from Imperial College, London and the University of Leeds found in a meta-analysis published online ahead of print on January 10, 2011, in the journal Annals of Oncology. According to their research, eating more fiber could significantly reduce the risk of developing breast cancer.

The researchers examined sixteen studies dealing with fiber intake and breast cancer. They found that increasing your intake of fiber by 10 grams daily was associated with a 26% reduced risk in developing breast cancer. However, these results were only noted for soluble fiber; no similar results were seen for insoluble fiber.

The researchers theorize that fiber may play a role in binding estrogen or in reducing the absorption of the hormone. They plan to conduct further studies to try to clarify the mechanism behind the reduced breast cancer risk.

Soluble fiber attracts water and forms a gel in your stomach, providing you with a variety of benefits including feeling fuller. Insoluble fiber, on the other hand, doesn’t dissolve in your stomach and passes pretty quickly through your digestive system, acting as a laxative.

As mentioned above, fiber has been associated with weight loss because it can make you feel fuller. Previous studies have also linked it to preventative effects in regards to cardiovascular, respiratory, and infectious diseases.

Looking to boost your soluble fiber intake? A breakfast of oatmeal, apples, berries, and nuts is packed with fiber in the morning. Lunch or dinner that includes cucumbers, carrots, celery, lentils, beans, or flaxseed will round out a fiber-rich day.

If none of those foods appeal to you, there are supplements on the market which can provide all of your daily fiber intake needs.

Scott Greenberg, NatureCity author & contributor

Have you ever heard of wild bitter gourd? If you’re at risk for metabolic syndrome you may want to consider learning more about this tropical vegetable, which has been found to improve metabolic syndrome.

Metabolic syndrome is the group of risk factors that contribute to coronary artery disease, stroke, and type 2 diabetes. These risk factors include high blood pressure, insulin resistance, large waist circumference, high triglyceride levels and high cholesterol.

The study was published in the January 13, 2012, publication of Nutrition Journal.

In one of the first studies to examine the effects of wild bitter gourd on humans, researchers from the National Taiwan University recruited 42 participants with a mean age of 46 years old. Half of the participants were women and half were men. All had been diagnosed with metabolic syndrome.

Over the course of 3 months, all of the participants consumed 4.8 grams daily of lyophilized wild bitter gourd in powder form. The researchers conducted tests to determine metabolic syndrome symptoms at the onset of the study and monthly for the rest of the research period. They also checked for symptoms 3 months following the supplementation period.

The researchers noted lower incidence of metabolic syndrome throughout the study. However, the biggest decrease was seen at the end of the 3 month supplementation period when a 19% reduction was noted.

Wild bitter gourd is common in Asia and Africa, where it has been used in traditional medicines for many years. Folklore says it has anti-cancer, anti-diabetic, anti-bacterial, and antiviral effects.

If you’re having trouble finding this healthy vegetable at your local supermarket, take a look around and see if you can find it in supplement or powder form, as was used in the study here.

Emma McGowan NatureCity author & contributor

Think a healthy diet is important only for weight management and heart health? Well, this recent study showing that Parkinson’s disease may be linked to diet will make you think again.

This study was conducted by researchers with several universities in Japan and was published online ahead of print on December 5, 2011, in the European Journal of Neurology.

To determine the effect of diet on Parkinson’s disease, the researchers recruited 249 individuals who were recently diagnosed with Parkinson’s and 368 individuals without the disease. After administering a validated diet history questionnaire to determine what types of food the participants consumed the previous month, the researchers identified 3 dietary patterns:

• “Healthy” diet, which included a lot of fresh fruit, vegetables, fish, beans, mushrooms, and seaweed

• “Western” diet, which was dominated by red meat consumption, animal fats, and processed meat

• “Light Meals,” which were diets existing halfway between the “Healthy” and “Western.”

The researchers noted that individuals who consumed the “Healthy” diet, especially high amounts of fish and plant foods, were almost half as likely to get Parkinson’s as the individuals who consumed more meats and animal fats. Neither the “Light Meals” or the “Western” diet showed any protective effect.

More research is needed to determine the exact effect of diet on Parkinson’s disease, but the researchers in this study believe these findings could be a result of the high antioxidants levels of fruits, vegetables, and fish. Antioxidants are powerful nutrients that fight damage to your body through environment or diet.

Scott Greenberg, NatureCity author & contributor

Vitamin E doesn’t make the news as often as vitamins D or B12, but that doesn’t mean it’s not essential for your health. It is especially important as we age, a fact demonstrated in a recent study showing that lack of all the forms of vitamin E contributes to Alzheimer’s and Mild Cognitive Impairment (MCI, a precursor to Alzheimer’s).

The study was conducted by researchers based at the Aging Research Center at the Karolinska Institut in Stockholm, Sweden. Their findings were published online ahead of print in Neurobiology of Aging on December 20, 2011.

Vitamin E exists in 8 different forms, which include tocopherols and tocotrienols. The most common form of vitamin E is alpha-tocopherol, but to get the full benefits of this nutrient you must consume all of the 8 forms found in nature.

For this study, the researchers examined vitamin E parameters and vitamin E damage markers in 168 individuals with Alzheimer’s, 166 individuals with MCI and 187 individuals with no signs of cognitive impairment.

They found that the participants with Alzheimer’s and MCI exhibited significantly lower vitamin E plasma levels and significantly higher vitamin E damage markers when compared with the cognitively normal group. The researchers suggest that this points to an association between the oxidative stress that occurs during the onset of Alzheimer’s disease and vitamin E’s ability to reduce oxidative stress.

Cognitive health isn’t the only reason to take vitamin E. Previous studies have shown that vitamin E intake is associated with lower cholesterol, healthier skin, maintaining a proper hormonal balance, and preventing amyotrophic lateral sclerosis (ALS).

Dietary sources of vitamin E include sunflower seeds, breakfast cereal, tomatoes, dried herbs, and dried apricots. Try sprinkling some seeds in your cereal for a double dosage of vitamin E or carry around some apricots for a snack in the afternoon.

Sarah McGowan-Freije, NatureCity author & contributor

Studies have shown that resveratrol offers many health benefits, including lowering cholesterol, improved liver function and better brain health. A study published in The Journals of Gerontology: Series A on January 4, 2012 suggests that this powerful antioxidant may also help reduce blood sugar spikes after eating and improve insulin sensitivity.

The Albert Einstein School of Medicine based researchers recruited 10 adults with an average age of 72. All of the participants had age-related glucose intolerance. A decline in glucose tolerance is most prominent after the age of 60, as people tend to gain more weight and become less fit and more sedentary as they age.

The participants were split into three groups and assigned to take different amounts of resveratrol daily for four weeks:

• One group consumed 1 gram daily

• The second group consumed 1.5 grams daily

• The third group consumed 2 grams daily

At the conclusion of the study, the researchers noted that sugar spikes were much lower after eating for all three groups when compared to the baseline data. Insulin sensitivity was also noticeably improved across the board. Improved insulin sensitivity means the body is better able to process glucose.

The researchers were careful to note that this was a pilot study and that larger, double-blind studies need to be conducted to conclusively determine the effect of resveratrol on metabolism and vascular function.

Resveratrol can be found in red wine, grapes, grape seed extract, and peanuts. A glass of red wine a day can provide a good amount of resveratrol, but excess drinking will reverse the positive health benefits. Another good way to get resveratrol is through a high quality supplement.

Scott Greenberg, NatureCity author & contributor

Vitamin D was first linked to protection from cancer in the 1940′s by Frank Apperly. Now researchers with the National Cancer Center in Tokyo have found that vitamin D as well as calcium may reduce the risk of colorectal cancer by almost 40%.

The researchers who conducted the study are with the National Cancer Center in Tokyo, Japan. The findings were published online ahead of print on December 21, 2011 in the American Journal of Epidemiology.

Study participants included 737 individuals with colorectal cancer and 703 healthy controls. All of the participants had a total colonoscopy in 2004-2005.

The researchers found that participants with the highest blood concentrations of vitamin D were associated with a 36% lower risk of colorectal cancer when compared with the lowest average levels. They also found that high calcium intake of 590 mg per day was associated with a 37% lower chance of colorectal cancer when compared with low calcium intake of 542 mg per day.

Consumption of vitamin D has been linked to improved kidney health, including reductions in skin cancer, reducing the risk of osteoporosis, improved cardiovascular health, combating diabetes, and improving age related eye degeneration.

Calcium is a mineral that is essential for bone strength. A lack of calcium can lead to osteoporosis, a serious health issue characterized by low bone mass which leads to an increased risk of fractures. Vitamin D aids in calcium break down and absorption. Several studies have also suggested that calcium and vitamin D may play a role in the regulation of abdominal fat mass.

Emma McGowan NatureCity author & contributor

Researchers at the Karolinska Institut in Stockholm conducted a meta-analysis to establish the association between magnesium intake and reduced risk of stroke. Previous studies have been unable to conclusively determine the role of magnesium in stroke risk.

The findings will be published in the February 2012 issue of the American Society for Nutrition.

Seven studies were included in this large scale meta-analysis. In total, 241,378 individuals participated in the studies, with 6,477 cases of stroke.

The researchers noted that every increase of 100 mg/day of magnesium was associated with an 8% reduction in total stroke risk and a 9% reduction in ischemic stroke. In an ischemic stroke, blood supply to part of the brain is decreased. No association was seen between magnesium and other forms of stroke.

The researchers believe that these results could come from a few potential effects of magnesium, including lowering blood pressure and magnesium’s ability to reduce the risk of type-2 diabetes. They noted that more research is needed to determine the exact mechanism behind the health benefits seen here.

This is not the first study to reveal a health benefit of magnesium. Magnesium intake has also been linked to helping with bone development, healthy teeth, detoxification and lowering the risk of cardiovascular disease.

A supplement is an effective way to get your daily magnesium but there are also many dietary sources of magnesium such as green leafy vegetables, meats, starches, grains, nuts and milk.