Sarah McGowan-Freije, NatureCity author & contributor

Omega-3 fatty-acids, both plant and seafood derived, have been shown in three recent studies to lower the risk of developing type-2 diabetes. All of the studies were published in the American Journal of Clinical Nutrition on May 18, 2011.

Two of the studies—the Shanghai Chinese Health Study and the Shanghai Health Studies—were conducted in China, included over 150,000 participants, and had slightly differing conclusions. The scientists from the first study determined that only plant-derived omega-3’s were associated with a lower risk of diabetes, while the second study stated that seafood derived omega-3’s also helped prevent type 2 diabetes.

The third study—the Cardiovascular Health Study—was conducted by researchers with Brigham and Women’s Hospital and Harvard Medical School. It included 3,000 mature men and women. This study agreed with both of the Chinese studies by concluding that both plant and marine derived omega-3 fatty acids contributed to reducing the risk of diabetes.

The scientists came to this conclusion by measuring the blood levels of alpha-linolenic acid (the plant derived omega-3), EPA, and DHA. They noted that it’s not the intake levels of EPA/DHA that were associated with lower diabetes risk, but rather the plasma levels of EPA/DHA.

Omega-3 fatty acids have been shown to have numerous other health benefits, including warding off age-related cognitive decline, reducing the risk of age-related vision loss, and preventing heart failure. Recent studies have even suggested that daily intake of omega-3 fatty acids can ease depression.

If you’re looking to get more omega-3 fatty acids into your diet, try adding darker fish (such as salmon or tuna) to your diet a few times a week. If you’re having trouble working fish into your weekly menu, try a high quality supplement. Be sure to choose a supplement that is certified for purity and potency.

Sarah McGowan-Freije, NatureCity author & contributor

American researchers have made the link between low potassium, high sodium, and an increased risk of cardiovascular disease (CVD). They have also found that increasing potassium levels may help lower the risk of CVD.

The researchers were from Harvard University, Emory University, and the Centers for Disease Control and Prevention. They analyzed data from the Third National Health and Nutrition Examination Survey.

Their findings were published in the June 2011 edition of the Archives of Internal Medicine.

The participants included 12,267 people who were at least 20 years old. Each individual was given physical examinations and interviewed about their diet and lifestyle, and participated in follow-ups for an average of 14.8 years. At the conclusion of the study, 2,270 (36%) participants had died from CVD.

The researchers factored in sex, race, body mass index, and other lifestyle factors and concluded that high sodium levels led to an increased risk of CVD but high potassium levels lowered the risk of CVD. The worst combination for heart health was low potassium and high sodium, leading to a 46% increased risk of developing CVD.

The scientists believe that the high sodium induces increased blood pressure and hypertension. High potassium levels activate the release of nitric acid and counteract these effects.

Potassium can be derived from many dietary sources, including bananas, orange juice, fish, meats, almonds, peanuts, legumes, orange vegetables, fruits, milk, and yogurt. This essential vitamin has also been linked with prevention of hypoglycemia, diabetes, obesity and kidney disease.

Emma McGowan NatureCity author & contributor

A new study by scientists from the US Department of Agriculture suggests that whey protein may lead to incremental but significant loss in body fat. The study also showed that soy protein does not have the same effect.

The results were published online ahead of print in the Journal of Nutrition on June 15, 2011.

Participants in the study included 73 obese or overweight adults. The scientists split them into three groups: one receiving beverage consisting of 28 g soy and carbohydrate, one receiving a beverage consisting of 28 g whey protein and carbohydrate, and one receiving a carbohydrate only beverage. All of the beverages contained 200 calories, and the protein beverages included 28 grams of protein. All of the groups were instructed to consume their beverage twice daily and did not alter their diet.

After 23 weeks, the whey protein group was on average 4 pounds lighter than the carbohydrate group and showed 5 pounds less body fat. They also had a one inch waist reduction when compared to the other two groups.

Scientists believe that these weight loss results were achieved because whey protein reduces ghrelin, the hormone that lets the brain know that it is hungry.

Whey protein is one of the two proteins found in milk, but it is only about 1% of the composition of milk. It is obtained as a byproduct of cheese making and can be purchased in powder forms from health food stores. Additionally, it can be found in ricotta cheese, which is one of the only cheeses that do not have the whey removed.

When shopping for a whey protein, pay attention to the source of the milk, the production method, manufacturer specifications, and any added ingredients.

Scott Greenberg, NatureCity author & contributor

Do you find yourself saying “What?” a little more often than before during conversations? Researchers from the University of Sydney conducted a study that found you may be able to prevent your hearing loss from getting worse by increasing your vitamin E and vitamin A intake.

The study was published online ahead of print in The Journal of Nutrition, Health and Aging on July 12, 2011.

Participants in the study included 2,956 adults participating in the Blue Mountains Hearing Study, which took place from 1997-1999 and again from 2002-2004. All of the participants were at least 50 years of age at the onset of the study.

The scientists assessed age-related hearing loss using pure tone audiometry, which measures hearing at various frequencies. Dietary intake data was collected via a semi-quantitative food frequency questionnaire. The questionnaire was used to determine intake of alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin, lycopene, vitamins A, C and E, iron and zinc.

After adjusting for other factors affecting hearing loss (such as age, sex, noise exposure, etc.) the researchers concluded that the people with the highest level of vitamin A had a 47% reduced risk of hearing loss when compared to people with the lowest intakes. In addition, increasing dietary intake of vitamin E was associated with a 14% reduction in hearing loss.

The researchers believe that this beneficial effect comes from the antioxidants present in the vitamins. They noted that a reactive oxygen species seems to damage the inner ear, an occurrence that can be counterbalanced by the antioxidants.

Vitamin E has been linked to lower cholesterol, healthier skin, maintaining a proper hormonal balance, and preventing myothropic lateral sclerosis (ALS). Vitamin A has been shown to improve diarrhea and the symptoms of respiratory disease, to slow the growth of pancreatic cancer cells, and to reduce the risk of measles. People who are deficient in vitamin A are also at risk for vision problems and many chronic diseases.

If you’re looking to add more vitamin E to your diet, try eating more sunflower seeds, breakfast cereal, tomatoes, dried herbs, and dried apricots. For vitamin A, look to beef liver, egg yolk, cheddar cheese, and fortified milk. If you think you’re not getting enough of these essential vitamins in your daily diet, try a high quality supplement.

Emma McGowan NatureCity author & contributor

Vitamin C, long believed to be beneficial to the immune system, has now been linked to playing an important role in eye and brain health as well.

The research was conducted at the Oregon Health and Science University and was published in the Journal of Neuroscience on June 29, 2011.

The scientists conducted their research on goldfish eyes due to the biological similarities to human eyes. They discovered that the removal of vitamin C from the retina resulted in the eye ceasing to function properly.

As the retina is part of the central nervous system, this discovery led the scientists to hypothesize that vitamin C may be more involved in brain function than previously believed. They also noted that removing vitamin C resulted in gamma-aminobutyric acid (GABA) receptors to stop functioning properly. GABA receptors modulate rapid communication between cells in the brain.

The scientists believe that the antioxidant properties of vitamin C work to preserve the receptors and from premature breakdown. They note that these findings could have important implications for glaucoma and epilepsy. Both conditions occur as a result of the dysfunction of nerve cells in the retina and brain due to GABA receptors not working properly.

Vitamin C has been linked to immune system function, heart health and improved mood. It can be found in high levels in citrus fruits and dark leafy greens. If you’re having a hard time integrating more of those foods into your diet, always consider a high quality supplement.

Emma McGowan NatureCity author & contributor

Researchers from the Summit Medical Group have found that vitamin D deficiency in NFL athletes leads to increased muscle injury and lost game time. They presented their findings at the American Orthopedic Society for Sports Medicine’s Annual Meeting in San Diego on July 10, 2011.

The participants in the study included 89 players from one NFL team. At the beginning of the season, all of the player’s vitamin D levels were measured as part of their standard pre-season physical.

Out of those 89 players, 80% had a vitamin D deficiency, which is defined as 20 ng/mL to 31.9 ng/mL. Vitamin D levels must be over 32 ng/mL to be considered normal.

At the end of the season, 16 players had experienced muscle injuries. The injured players had a mean vitamin D level of 19.9 ng/mL. There was also a racial disparity in vitamin D levels: the mean for white players was 30.3. ng/mL and the mean for African American players was 20.4 ng/mL.

The researchers concluded that maintaining proper vitamin D levels is essential for athlete’s physical health. Vitamin D is critical for bone health and plays a major role in inflammation, infectious disease and muscle function.

Vitamin D has also been linked to cardiovascular health, improved eye health, skin cancer prevention, and reduction in age-related mental decline. Some studies have even suggested that vitamin D can help improve mood.

A great source of vitamin D is sunshine, but be sure to use sunscreen to protect your skin from damaging UV rays. You can also increase your vitamin D intake by taking a high quality vitamin D supplement.

Scott Greenberg, NatureCity author & contributor

Pancreatic cancer is virtually undetectable in the early stages and extremely difficult to treat once it spreads outside of the pancreas. As a result it is one of the most lethal forms of cancer.

Scientists at Barts, the University of Cambridge, and the Hubrecht Institute in Holland have found a link between vitamin A and pancreatic cancer prevention.

The study was published in the journal Gastroentrology on June 24, 2011.

The scientists used “the seed and soil theory,” which posits that targeting the tissue around a cancerous cell is just as important to fighting cancer as targeting the cancerous cell itself. The mechanism behind the theory is that by changing the cells around a cancerous cell, they will hinder the growth of cancer cells.

The scientists found that treating the non-cancerous cells taken from pancreatic cancer patients with vitamin A resulted in slowed growth of the cancerous cells. People with pancreatic cancer usually have vitamin deficiencies. The researchers noted that other vitamins may also have the potential to slow the growth of pancreatic cancer cells.

Vitamin A has been shown to improve diarrhea and the symptoms of respiratory disease, and to reduce the risk of measles. People who are deficient in vitamin A are also at risk for vision problems and many chronic diseases.

This essential vitamin can be found in beef liver, egg yolk, cheddar cheese, and fortified milk. If you think you’re not getting enough of these foods in your daily diet, try a high quality supplement.

Emma McGowan NatureCity author & contributor

In 2011, scientists estimate that over 235,000 new cases of breast cancer will be diagnosed in the United States, with a worldwide total of over 1 million cases. Recent research suggests that increased intake of folate may help prevent breast cancer in premenopausal women.

The research was conducted at the Vanderbilt University in Tennessee and the Shanghai Cancer Institute. Their findings were first published online ahead of print on March 29, 2011 in the American Journal of Epidemiology.

The researchers examined data from the Shanghai Women’s Health Study, which took place between 1997 and 2008. The United States has fortified grain products with folic acid since 1998, but at the time of the study China had no such requirement. As a result, only 13% of Chinese women had folate levels in line with the US recommended dietary allowance, making the effects of folic acid supplementation on breast cancer much clearer.

Over the course of the study, 718 women were diagnosed with breast cancer.

The study revealed that premenopausal women who consumed an average of 404 mg of folate per day were 42% less likely to develop breast cancer than women consuming 194 mg per day.

The researchers also looked at the relationship between the incidence of breast cancer and intake of niacin and vitamins B6 and B12. They found that consuming 17.6 mg of niacin (vitamin B3) resulted in a 60% increase in hormone-sensitive breast cancer, one of the most common types of breast cancer in American women. They found no link between vitamin B6 and B12 intake and the risk of breast cancer.

Folate can be found in liver, eggs, beans, sunflower seeds, asparagus, leafy green vegetables, oranges, strawberries, cantaloupes, and other melons. The man-made version of folate is called folic acid and it can be found in supplement form and as an additive in foods such as bread, cereal and grains.

Emma McGowan NatureCity author & contributor

Research has shown that monosaturated fatty acids (MUFA) can help with glycemic control and HDL cholesterol in diabetics, but the best source of MUFA had never been defined. Now scientists from the University of Toronto have released a study showing that nuts are an excellent source of MUFA and can be used for glycemic and serum lipid control for type 2 diabetics.

The findings were published online ahead of print on June 29, 2011 in the journal Diabetes Care.

The study examined 117 patients with type 2 diabetes. The participants were divided into three groups and received three different types of supplementary meals. One group ate only muffins, one group ate 2 ounces of a mixture of nuts, and one group ate a combination of muffins and 1 ounce of nuts.

The nut mixture included raw almonds, pistachios, walnuts, pecans, hazelnuts, peanuts, cashews, and macadamias.

At the conclusion of three months, the nut only group showed marked improvement in blood glucose control and a reduction in their LDL (bad) cholesterol levels. The muffin only and muffin and nut groups did not see significant changes.

Participants in the nut only group also reduced their HbA1c by 2/3’s of what the U.S. Food and Drug Administration says is clinically meaningful for therapeutic agents. HbA1c is a long-term marker of blood sugar control.

Significantly, the consumption of nuts was not associated with any weight gain, which was previously a concern with increased MUFA intake.

MUFA can also be found in cooking oils, seeds, avocados, olives, and dark chocolate. Sometimes referred to as “good fats,” MUFA may also help in weight reduction when they are consumed in lieu of “bad fats” such as those found in fast food and potato chips. Keep in mind, however, that at this point nuts are the only source of MUFA that have been scientifically shown to help manage type 2 diabetes.

Sarah McGowan-Freije, NatureCity author & contributor

Vitamin E consumption over a period of many years may be associated with a decreased risk in developing amyothrophic lateral sclerosis (ALS), according to a meta-analysis conducted by researchers at the Harvard School of Public Health.

The findings were published on March 15, 2011 in the American Journal of Epidemiology.

The researchers examined five different studies that included 1,055,546 participants in total: the Nurses’ Health Study (1976–2004), the Health Professionals Follow-up Study (1986–2004), the Cancer Prevention Study II Nutrition Cohort (1992–2004), the Multiethnic Cohort Study (1993–2005), and the National Institutes of Health-AARP Diet and Health Study (1995–2005).

Out of that population, 805 individuals developed ALS. The risk reduction benefit of vitamin E consumption was directly associated with duration of use. ALS rates were found to decline as the number of years of vitamin E use increased. Those who consumed vitamin E supplements the longest were the least likely to develop ALS.

These findings are consistent with a case-control study conducted in the Netherlands that found that participants in the highest group of vitamin E intake were 50% less likely to develop ALS than those in the lowest group.

Previous research has suggested that ALS is associated with oxidative stress and mutations in the copper/zinc superoxide dismutase gene (SOD1), a gene that helps with antioxidant defense. The antioxidant effects of vitamin E have been shown in previous studies to correct oxidative stress, which could be why it lowers ALS risk.

Vitamin E has been associated with multiple health benefits, including lower cholesterol, healthier skin, and maintaining a proper hormonal balance. However, most Americans do not get the recommended 15 mg a day.

To boost your vitamin E intake, consider adding more sunflower seeds, breakfast cereal, tomatoes, dried herbs, and dried apricots to your diet. High quality supplements are also a good source of this essential vitamin.