Sarah McGowan-Freije, NatureCity author & contributor

As obesity rates continue to rise worldwide, scientists are searching for better ways to help people keep their weight down. A recent study conducted at the University of Copenhagen, Denmark, shows that eating flaxseed with a meal may help people feel full and satiated, which could prevent overeating.

The study was published in Nutrition, Metabolism, and Cardiovascular Diseases online on July 29, 2011.

The study participants included 18 men with an average age of 27 and an average body mass index (BMI) of 25 kg/m2. The men fasted overnight and were then assigned to consume meals supplemented with 1.4 or 2.4 grams of whole flaxseeds per megajoule of energy or 2.4 or 3.5 g/MJ of flaxseed dietary fiber.

Over the course of 7 hours, appetite levels were assessed using visual analogue scales and through monitoring appetite-regulating hormones. The scientists also kept track of blood sugar levels and lipid levels.

The researchers observed higher levels of the appetite-regulating hormone ghrelin in the high level flaxseed groups.They also found that the men consuming the highest dose of flaxseed fiber had a significant reduction in blood levels of triglycerides. High triglyceride levels contribute to artery hardening and increased risk of heart attack.

Flaxseed fiber has been associated with a reduced risk of breast cancer, improved skin health, preventing stroke, and reducing the risk of developing diabetes. Consider adding a little flaxseed to your morning cereal or taking a high quality supplement.

Scott Greenberg, NatureCity author & contributor

Worried about your heart health but find it hard to resist those delicious high fat meals? A recent study suggests that adding spices to high fat foods may help counteract some of the unhealthy effects on your heart.

The study was conducted at Penn State and was published on June 22, 2011 in The Journal of Nutrition.

Participants in the study included 6 overweight but healthy men between the ages of 30 and 65. The researchers fed the men a high fat, 1,200 calorie meal that consisted of chicken curry, Italian herb bread, and a cinnamon biscuit.

Half of the group had 2 tablespoons of a blend of black pepper, cinnamon, cloves, garlic powder, oregano, paprika, rosemary, and turmeric added to their meals. The other half of the group consumed the same meal without the added spices.

Following the meal, blood samples were taken at half hour intervals over the course of 3 hours. The men who ate the spiced meals had a 13% increase in antioxidant activity and a 21% decrease in insulin response when compared to the men eating the spice free meals.

The men in the spice group also saw a 30% reduction in triglyceride levels. Triglycerides are a fatty substance that builds up in the blood stream and can clog arteries. High triglyceride levels can also be a sign of metabolic syndrome which increases the risk of heart disease, stroke, and diabetes.

One week later, the scientists repeated the experiment and saw the same results.

The spices used in the study were chosen because of their high antioxidant activity and potential to reduce oxidative stress.

Emma McGowan NatureCity author & contributor

A study published July 27, 2011 in Food Research International suggests that consuming omega-3′s and red wine together could increase the heart health benefits of omega-3′s.

Researchers at the University of Milan tested the effect of red wine polyphenols on the oxidation of omega-3 fatty acids. Specifically, they examined archidonic acid (AA), eicosapentaenoic acid (EPA), and docohexaenoic acids (DHA); fatty acids that have been shown to have anti-inflammatory effects.

They found that the red wine polyphenols protected the fatty acids in human plasma from breaking down in the body. A greater effect was observed on the omega-3 fatty acids EPA and DHA than on the omega-6 fatty acid AA.

The researchers believe that the protective effect of red wine polyphenols on omega-3 fatty acids explains the link between red wine consumption and lower fatalities from cardiovascular disease. They concluded that drinking red wine in moderation (up to 10 oz daily) while taking omega-3 fatty acids may help protect against cardiovascular disease.

Red wine has also been linked with weight loss and possible extension of life expectancy. Red wine polyphenols can also be found in grapes and other fruits. Be careful not to drink more than 10 oz a day, as the negative effects of drinking will outweigh the benefits.

Omega-3 fatty acids have been shown to have numerous health benefits, including warding off age-related cognitive decline, reducing the risk of age-related vision loss, and preventing heart failure. These essential nutrients can be found in darker fish (such as salmon or tuna), or can be obtained from a high quality supplement.

Scott Greenberg, NatureCity author & contributor

A recent study from the University of Murcia in Spain suggests that drinking tomato juice enriched with omega-3 essential fatty acidsmincreases the heart health benefits of both substances.

The study was published online ahead of print in the August 2011 issue of the European Journal of Nutrition.

Study participants included 18 women in good health between the ages of 35 and 55 with a body mass index between 21 and 30 kg/m2. They were randomly assigned to a test group and a placebo group.

Over the course of 2 weeks, the women consumed 17 oz of either plain tomato juice or omega-3 enriched tomato juice, both of which contained 25.6 mg of lycopene and 181 mg of polyphenols. The enriched juice provided a 250 mg dose of eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA), two types of omega-3 fatty acids.

While neither group showed any changes in blood lipid levels or cholesterol levels, both groups showed a reduction in the level of vascular adhesion molecule-1 (VCAM-1). The enriched juice group also showed reductions in the level of intercellular adhesion molecule-1 (ICAM-1) and a 21% reduction in homocysteine blood levels.

VCAM-1 and ICAM-1 are compounds that have been shown to contribute to hardened fatty material deposits on the artery walls. Homocysteine is an amino acid that has been shown to be a risk factor for cardiovascular disease.

The researchers concluded that a synergistic relationship exists between tomato juice and omega-3 essential fatty acids, making the combination more powerful than each on its own for fighting cardiovascular disease.

Omega-3 essential fatty acids have been shown to have numerous other health benefits, including warding off age-related cognitive decline, combating diabetes, reducing the risk of age-related vision loss, and relieving stress.

If you can’t fit more fish into your diet, consider a high quality fish oil supplement. Always make sure the supplement you choose is certified for potency and purity.

Emma McGowan NatureCity author & contributor

According to the United States Center for Disease Control and Prevention, an American suffers from a stroke every 40 seconds. Even more alarmingly, a death occurs as a result of stroke every 3 to 4 minutes. A recent meta-analysis suggests that adding more potassium to your diet may significantly reduce the risk of the most common types of stroke.

The study was published in the journal Stroke on July 28, 2011.

Researchers examined 10 studies investigating the association between potassium intake and stroke risk. The earliest study took place in January 1966 and the most recent one was in March 2011. Between all 10 studies, 268,276 participants were included and 8,695 stroke cases were reported.

Researchers discovered that every 1000mg daily increase in potassium intake was associated with an 11% reduction in the risk of ischemic stroke, the most common type of stroke, accounting for 85% of all strokes. It was also associated with a 5% reduction in the risk of intracerebral hemorrhage. However, they also found that it was associated with an 8% increased risk of subarachnoid hemorrhage.

Potassium has also been linked with prevention of hypoglycemia, diabetes, obesity and kidney disease. It may also help counteract muscle cramps.

Many foods are rich in potassium, including beans, avocados, bananas, whole grains, sweet potatoes, beet greens, tomato paste, yogurt, bananas and peaches. The USDA recommends that adults get 4,700 mg of potassium per day. If your family has a history of ischemic stroke, you may want to consider consuming closer to 6,000 mg daily.

Emma McGowan NatureCity author & contributor

Researchers from Loma Linda University in California recently published a study suggesting that adding more fiber to your diet via legumes, dried fruit and brown rice may help reduce the risk of colorectal cancer.

The findings were published in Nutrition and Cancer on May 4, 2011.

The study began with the Adventist Health Survey-1, which took place from 1976-1977 and asked questions about how often the 2,818 participants ate specific foods. The participants were then administered a follow up survey called Adventist Health Survey-2 from 2002-2005. The second phase of the survey included questions about physician identified colorectal polyps.

Over the 26 year period, 441 cases of rectal or colon polyps were diagnosed. The scientists adjusted for various factors that could distort the effects of the foods in the study, including smoking, family history, education, physical activity level, alcohol intake, constipation, sweets, pain medication, multi-vitamins, and different food variables.

Out of the 25 foods and food groups identified, only legumes, dried fruits, cooked green vegetables, and brown rice were linked to a decreased risk of colon polyps. Specifically, consuming legumes 3 times a week led to a 33% reduced risk, brown rice once a week resulted in a 40% reduced risk, cooked vegetables at least once a day showed a 24% reduction, and dried fruit at least 3 times a week showed a 26% reduction.

Scientists believe that the high fiber content of dried fruits, legumes, and brown rice could be the acting agent, as fiber is known to dilute carcinogens. Additionally, green vegetables have many detoxifying properties which could improve their protective function.

Sarah McGowan-Freije, NatureCity author & contributor

Cranberry juice has been used for centuries as a folk remedy for urinary tract infections (UTI). A recent study adds to the growing amount of scientific research supporting that practice.

The study was conducted by the Department of Urology, University Hospital in Olomouc, Czech Republic. It was published on July 29, 2011 in Nutrition Horizon.

Every day over the course of 6 months, 79 UTI prone women received 500mg of PACran® (a premium whole cranberry powder) while another group of 86 women were given a placebo. At the conclusion of the study, the placebo group had reported 22 UTIs while the PACran® group reported only 11 infections.

The PACran group also reported a reoccurrence rate of 14.2% while the placebo group had a reoccurrence rate of 25.7%. In other words, the PACran® group experienced 44.7% less recurrences compared to the placebo group.

This study reinforces the data from previous studies suggesting that PACran® is an effective treatment for UTIs. Science has shown that cranberries contain unique A-type proanthocyanidins (PACs) that provide bacterial anti-adhesion properties. PACs help promote urinary tract, gastrointestinal and oral health.

The natural vitamins, minerals, dietary fibers and antioxidants found in cranberries have many other health benefits, including protection against heart disease, cancer and inflammatory diseases.

Emma McGowan NatureCity author & contributor

Vitamins and minerals not only keep your body in shape, they may help keep your mind in shape as well. A study published in The American Journal of Nutrition on July 20, 2011 suggests that taking supplements can improve your long term memory.

The study, conducted by researchers at the University of Paris, followed 4,447 French men and women between the ages of 45 and 60. For 8 years (1994-2022), half of the group consumed a daily dose of 120mg of vitamin C, 6mg of B-carotene, 30mg of vitamin E, 100g of selenium, and 20mg of zinc. The other half consumed a placebo.

After 8 years, all of the participants were given the option of taking the vitamin or placebo supplements for another six years. At the conclusion of those six years, the participants who had opted to continue supplementation were given memory tests. While many of the results were similar between the two groups, the supplement group had better results with the long-term memory exercises.

The scientists believe that these improvements were due to the antioxidant effects of the vitamins and minerals.

These vitamins have been linked to numerous other health benefits, including immune system function, heart health, improved mood, lower cholesterol, healthier skin, and maintaining a proper hormonal balance. Raw fruits and vegetables are a good source of these vitamins but if you still feel like you’re not getting enough, consider adding a high quality supplement to your daily routine.

Emma McGowan NatureCity author & contributor

A recent study from the researchers at the Ohio State University has found a link between the omega-3 fatty acids found in fish oil, decreased inflammation and lower levels of anxiety. The findings were published in the August 2011 issue of the journal Brain, Behavior and Immunity.

Years of research have linked psychological stress to increased cytokine production, which leads to increased inflammation in the body. The researchers sought to determine if fish oil would reduce cykotine production during periods of stress.

The subject group included 68 first and second year medical students. Half of the group was randomly assigned to receive a fish oil supplement containing about 5 times as much omega-3 as a serving of salmon. The other half was assigned a placebo pill that contained the amount of omega-3s typically found in an average American diet.

The students provided blood samples, filled out food questionnaires, and underwent psychological surveys 6 times over a period of 12 weeks. The students receiving the omega-3 supplements reported a 20% reduction in anxiety compared to the placebo group. Blood tests also revealed a 14% reduction in IL-6, a type of cykotine, in the omega-3 supplement group.

The researchers believe that the omega-3 supplements combated the increased production of cykotine, which resulted in less inflammation in the body and fewer feelings of anxiety. Inflammation can be beneficial when the body is fighting off infections, but it can also exacerbate certain deadly diseases, such as cancer and heart disease.

Omega-3 fatty acids have been shown to have numerous other health benefits, including warding off age-related cognitive decline, combating diabetes and reducing the risk of age-related vision loss and heart failure.

Scott Greenberg, NatureCity author & contributor

Reducing the risk of cardiovascular disease (CVD) involves diet and lifestyle changes, including exercising more and eating more nutritious foods. A recent review suggests that one small dietary change, adding almonds, could have a noticeable effect on the reduction of CVD.

The review was conducted by scientists in the Department of Nutritional Sciences at the University of Pennsylvania and was published in the July 2011 edition of the journal Nutrition Review.

According to their review of years of research, almonds contain many nutritional benefits that could contribute to heart health and the prevention of CVD.

Almonds are high in fiber, which is important for maintaining healthy cholesterol levels. A one ounce serving of almonds (about a handful) has 3.5g of fiber, which is a approximately 30% of your daily fiber needs.

Almonds are also very high in vitamin E. Vitamin E has antioxidant effects that prevent damage from free radicals, which can cause health problems including cancer and inflammation. A one ounce serving of almonds contains half of the daily recommended amount of vitamin E (15 mg).

A one ounce serving of almonds has 6 grams of protein. Replacing a carbohydrate with one serving of almonds may help maintain healthy cholesterol levels. Additionally, almonds are a great source of magnesium and manganese.

Almonds can easily be added to your daily diet as a mid-day snack, in breakfast cereal, or even sprinkled over a small serving of ice cream for dessert. Consider substituting a less healthy snack such as potato chips or cookies for a handful of almonds.