Evan Watson, NatureCity author & contributor

Researchers from the Tehran University of Medical Sciences recently conducted a study which found that omega-3 fatty acids may help reduce depressive symptoms among mature adults. Their findings were published in the February 2011 issue of European Archives of Psychiatry & Clinical Neuroscience.

For the study, the researchers recruited 66 participants over the age of 65. The participants were randomly assigned to an omega-3 supplement that consisted of 1 gram of fish oil per day or a placebo for six months. The fish oil supplement provided 300 mg each of EPA and DHA.

After the six months, depressive symptoms were measured using the Geriatric Depression Scale (“GDS-15”). The GDS-15 is a 15 item questionnaire that is used to evaluate depressive symptoms in mature adults.

They found that the participants who received the fish oil supplement scored significantly better than those who received the placebo.

A separate study published recently in the Australian and New Zealand Journal of Psychiatry also prescribed omega-3 supplementation to individuals with depression and found that 50% of the participants had a reduction in depressive symptoms.

This study adds yet another layer of science to back the potential link between mood, cognitive function and omega-3 fatty acids. Although further evidence is still needed it appears omega-3′s may be effective at reducing both the risk and symptoms of depression.

Omega-3′s, which are found in fatty fish like mackerel and salmon as well as in supplement form, have been associated with a large list of health benefits. Boosting heart health is the most scientifically backed benefit but studies have also shown that it may reduce the risk of age related vision loss and certain cancers.

Beyond omega-3 fatty acids, research has also shown that keeping your mind active as you age by reading, socializing and doing puzzles can also be effective at reducing the risk of cognitive decline and depression.

Evan Watson, NatureCity author & contributor

Consuming more phytosterols may help significantly reduce cholesterol levels according to a recent study conducted by researchers at the Agricultural University of Athens. The study was published in the February 2011 issue of the journal Nutrition, Metabolism & Cardiovascular Diseases.

Phytosterols are the plant fats now being added to foods such as butter and salad dressings to help lower cholesterol.

For the study, the researchers recruited 108 people with metabolic syndrome between 30 and 65 years of age. The American Heart Association defines metabolic syndrome as having three or more of the following:

1. A waistline greater than 40 inches for men or 35 inches for women

2. Good (HDL) cholesterol under 40mg/dL for men or 50mg/dL for women

3. Triglyceride levels over 150mg/dL

4. Blood pressure over 130/85mm Hg or the use of blood pressure medicine

5. Elevated levels of C-reactive protein

6. Insulin resistance or glucose intolerance

To test the effect of phytosterols, the participants were randomly assigned to receive yogurt mini-drinks with or without added sterols.

The researchers found that participants given the drink containing the phytosterols had a 20% reduction in LDL cholesterol and a 19% reduction in triglyceride levels. Similar findings were also found in a large review of over 80 studies conducted earlier this year by researchers from Unilever R&D.

These are very important findings because phytosterols are one of the main ingredients being utilized in the heart health market, rivaling omega-3s, beta-glucans, and soy protein.

Scott Greenberg, NatureCity author & contributor

Sea buckthorn has been linked to a number of health benefits believed to derive from its high level of vitamins, minerals, antioxidants and flavonoids. Now a new study by researchers at the Institute of Cardiovascular Sciences in Manitoba, Canada has found that sea buckthorn may also reduce the risk of cardiovascular disease.

The results of the study were published in the February 2011 edition of the Journal of Functional Foods.

The researchers conducted a mini review of research conducted on sea buckthorn’s link to cardiovascular disease to date. They found that daily consumption of sea buckthorn in quantities of at least 28 grams in berry form or 5 grams in oil form lowers the risk of cardiovascular disease.

The flavonoids in sea buckthorn appear to provide cardio-protective benefits, such as increasing circulating lipid markers, improving cardiac cell health and preventing cardiac cell death resulting from oxidative stress and injury.

The researchers stressed that large scale, double blind clinical trials will need to be conducted in order to confirm the health benefits of sea buckthorn as well as to uncover the mechanism behind the plant’s health benefits.

Sea buckthorn is a shrub that has been used for centuries in traditional medicine. It is purported to have anti-inflammatory and anti-microbiological properties, and has been used for the treatment of skin diseases and digestive tract issues.

Previous studies have suggested that sea buckthorn may be effective in lowering cholesterol and blood pressure, regulating blood sugar and reducing the risk of diabetes and possibly even some cancers.

Sarah McGowan-Freije, NatureCity author & contributor

Zinc can be effective at reducing the severity of a cold, according to researchers at the Post Graduate Institute of Medical Education in India. Their findings were published in the February 2011 edition of The Cochrane Collaboration.

The researchers reviewed fifteen clinical trials that consisted of approximately 1,500 participants altogether. Thirteen of the trials were therapeutic and two were preventative. The participants were given zinc syrup, lozenges or tablets.

In the therapeutic trials, participants were given zinc for at least five consecutive days to treat a cold. In the preventative trials, participants were given zinc for at least five months to prevent the common cold.

A review of the studies’ results showed that the duration and severity of the common cold was reduced for the participants in therapeutic trials. Specifically, after seven days, more participants who took the zinc had relieved their symptoms compared to those who took the placebo.

When taken as a preventative measure, zinc reduced the incidence of the common cold as well as the need to use antibiotics.

The common cold is one of the most prevalent illnesses worldwide. It is estimated that adults suffer from the common cold 2 to 4 times annually, and that children may suffer up to 12 times annually. According to the researchers, cold-related work loss accounts for over $20 billion of economic loss per year.

There is no proven treatment for the common cold, but it appears that zinc can at least alleviate the symptoms, and possibly even prevent the onset. In-vitro tests have shown that zinc has antiviral properties, which would explain its effectiveness in combating the common cold.

Evan Watson, NatureCity author & contributor

Most Americans do not eat enough fiber on a daily basis and a recent study provides further evidence of the negative health effects that can result. According to researchers at the National Cancer Institute, eating more fiber may significantly reduce the risk of death from heart disease, respiratory illness and infectious diseases.

The study was published in the February 2011 issue of the Archives of Internal Medicine.

Nearly 400,000 adults between 50 and 71 years of age participated in the study. The participants completed a dietary questionnaire in which they were asked to estimate how often they ate 124 food items. They were then followed for nine years. During that follow-up period 31,000 of the participants died.

Participants who had the highest fiber intake were 22% less likely to die from any cause than those who consumed the lowest amounts.

Much of the prior research surrounding the benefits of fiber has been in relation to its heart health benefits but in this largest of its kind study the researchers found various health benefits beyond heart health.

These additional benefits ranged from lowering cholesterol to preventing pneumonia and flu to reducing the risk of some cancers. The researchers noted that many people miss out on these benefits because they do not eat the recommended 25 grams of fiber daily for women and 38 grams for men.

They also highlighted that while supplements can help you increase your daily fiber intake, the best solution is incorporating more high fiber foods into your diet. Some foods that are high in fiber include dates, beans, oatmeal, apples and broccoli.

Evan Watson, NatureCity author & contributor

Coffee has been receiving an increased amount of attention because of its antioxidant capacity and associated health properties. Until now though research has been lacking regarding the nature of the stable antioxidants found in coffee, which are purported to protect cells from damage and aging.

Previous research has cited factors such as the brewing method and the source of the beans, but there was no definite answer.

Researchers from the University of British Colombia recently filled this gap in knowledge with a new study published in the February 2011 issue of the journal Food Research International.

The researchers compared the chemical composition of non-roasted coffee beans and roasted coffee beans.

They found that green unroasted coffee beans contain natural antioxidants called chlorogenic acids. These antioxidants are said to have antibacterial properties.

Once the coffee beans are roasted, however, most of those antioxidants are destroyed and a new class of potent antioxidants called maillard reaction products is created.

These findings show that the antioxidant benefits in coffee are not traced back to the caffeine content or natural, chlorogenic antioxidants in coffee beans but instead are related to the roasting process and the resultant creation of this new class of antioxidants.

These antioxidants are likely responsible for the various health benefits associated with coffee. These benefits include reducing the risk of developing diabetes, prostate cancer, cirrhosis and oral cavities. Over half a dozen different studies have also shown that people who drink coffee regularly are up to 80% less likely to develop Parkinson’s disease.

Evan Watson, NatureCity author & contributor

Researchers from Tohoku University recently found new evidence that astaxanthin may help reduce the risk of dementia. Their findings were published in the February 2011 issue of the British Journal of Nutrition.

Astaxanthin is the carotenoid that gives salmon its pink color. It has been linked to various health benefits due to its strong antioxidant capacity, which has been reported to be 500 times the antioxidant capacity of vitamin E.

For this most recent study, the researchers recruited thirty healthy participants between 50 and 69 years of age. The participants were randomly assigned to receive 0 (placebo), 6 or 12 mg of astaxanthin per day for 12 weeks.

The researchers found that astaxanthin supplementation resulted in reductions in levels of compounds called phospholipid hydroperoxides (PLOOH). These compounds accumulate abnormally in the red blood cells of people with dementia.

The group that received 6mg saw a 40% reduction in the levels of PLOOH and the group that received 12 mg saw a 50% reduction. The placebo group did not see any significant change.

Although further research is necessary to delve deeper into the relationship between astaxanthin and cognitive function, the researchers believe these findings show it may be useful in the prevention of dementia.

Previous studies have shown that astaxanthin may also improve eye, skin and joint health and boost immune system function.

Sarah McGowan-Freije, NatureCity author & contributor

A diet rich in anthocyanins may lower the risk of Parkinson’s according to researchers from the Harvard School of Public Health. Their findings will be presented at the American Academy of Neurology’s 63rd Annual Meeting in April 2011.

Anthocyanins are flavonoid compounds found most abundantly in berries. Flavonoids are antioxidants found in plants and have been shown to reduce the risk of heart disease and certain cancers.

The researchers analyzed data on over 50,000 men and over 80,000 women who participated in the Health Professional Follow-up Study and Nurses’ Health Study.

After 20 years of follow-up, the researchers looked into the link between Parkinson’s and anthocyanin intake by measuring the consumption of five anthocyanin rich foods: tea, berries, apples, red wine and oranges or orange juice.

The researchers found that men in the highest 20% of anthocyanin intake were 35% less likely to develop Parkinson’s compared to those in the lowest 20%.

There was no relationship found between overall flavonoid consumption and dementia risk for women.

This study adds more hard science to back the various benefits of anthocyanins which have been shown to aid in weight management, reduce cholesterol and even possibly prevent some cancers.

Blueberries, raspberries, blackberries and strawberries are all excellent sources of anthocyanins, and they are easy to incorporate into the diet via smoothies, pancakes and yogurts.

Evan Watson, NatureCity author & contributor

High intakes of soy isoflavones may effectively reduce blood pressure according to a recent meta-analysis of 11 separate studies. Isoflavones are a type of plant polyphenol high in antioxidants. They can be found most abundantly in red clover and soy beans and have been associated with a number of health benefits.

The study was conducted by researchers at the Chinese Academy of Medical Sciences and their findings were published in the February 2011 issue of the journal Nutrition, Metabolism and Cardiovascular Diseases.

The cumulative data from the 11 studies on soy isoflavones showed that, in comparison to placebo, soy isoflavone treatment effectively reduced systolic blood pressure (the top number in a blood pressure reading) by 2.5 mmHg and diastolic blood pressure (the bottom number) by 1.5 mmHg.

The researchers then compared data of hypertensive and normotensive participants. They found that the reduction in blood pressure for hypertensive participants was greater for those who received the isoflavones than for those who received the placebo. No significant differences were seen for the normotensive participants.

This study adds strong science to back the link between soy isoflavones and blood pressure and further highlights the fact that dietary interventions may be an effective means of reducing blood pressure.

Although this study did not look into the mechanisms behind their findings, previous studies have found that consumption of soy isoflavones may result in the widening of blood vessels and improvement in artery function.

Other studies have found that isoflavones, particularly those derived from soy, may reduce menopause symptoms, reduce bone loss and decrease the risk of prostate cancer.

Maintaining a diet rich in fresh fruits and vegetables, eating more soy products and drinking green or white tea are all good ways to increase your isoflavone consumption.

Scott Greenberg, NatureCity author & contributor

A large meta analysis recently found that high blood levels of Vitamin D are associated with a reduction in the risk of colon and breast cancer. The study was conducted by an international team of researchers and their findings will be published in the March 2011 issue of the International Journal of Cancer.

Vitamin D is transformed into 25-hydroxyvitamin D (25(OH)D and 1,25-dihydroxyvitamin D (1,25(OH)2D) in the liver and kidneys. Previous research has suggested that higher 25(OH)D levels could protect against cancer in local sites.

To further investigate this potential, the researchers analyzed data from over 35 separate studies on Vitamin D and its relationship to colorectal, breast and prostate cancer.

Their analysis found that every 10 nanograms per milliliter increase in 25(OH)D levels resulted in a 15% decrease in colorectal cancer risk. There was a slight, non-significant reduction in breast cancer risk among people with higher blood levels of vitamin D and no reduction in the risk of prostate cancer.

This study adds yet another layer of scientific evidence backing the various health benefits of vitamin D. Beyond possibly reducing the risk of certain cancers, these benefits also include boosting bone health, lowering blood pressure, reducing the risk of mental decline and protecting against falls.

Unfortunately, many people are vitamin D deficient, especially mature adults. This is due to the fact that our skin becomes less efficient at synthesizing the vitamin from the sun as we age. For this reason, taking a supplement or eating more foods fortified with vitamin D is a good idea. Some foods that are often fortified with vitamin D are yogurt, milk, orange juice, cereals and margarine.