Sarah McGowan-Freije, NatureCity author & contributor

Another health benefit has been found for chokeberry (aronia berry) and grape seeds. According to a new study from the University of Lodz in Poland, they may help stop dangerous blood clotting, also known as thrombosis.

Thrombosis can lead to the development of atherosclerosis (hardening of the arteries), coronary heart disease, and stroke.

The findings were published in the September 2011 issue of Fitoterapia.

The study was conducted in vitro on fresh plasma and human thrombin (a protein that contributes to blood clotting). The scientists incubated the samples with 0.5, 5, or 50 micrograms per milliliter of extracts of either aronia berries or grape seeds.

The researchers observed that both the aronia berry extract and the grape seed extract resulted in prolonged clotting time and slowed down the speed at which the clots formed. They believe that both extracts could be useful in the prevention of thrombosis.

Aronia berries have one of the highest antioxidant counts of any fruit. They have been linked to numerous health benefits including reducing the risk of heart disease, cancer, inflammation, diabetes, and neurological problems.

Grape seeds are also high in antioxidants and are have been linked with lowering blood pressure, improving the appearance of skin, improving vision, and helping with joint pain.

Aronia berries and grape seeds are not items that you would want to add to your diet, as neither tastes very good. Instead, consider taking a high quality supplement.

Emma McGowan NatureCity author & contributor

Good news for caffeinated coffee drinkers. A recent Harvard study suggests that it may have a positive effect on certain markers associated with the risk of developing diabetes.

The findings were published on September 13, 2011 in Nutrition Journal.

The study participants included 45 overweight but otherwise healthy 40 year old coffee drinkers. Over the course of 8 weeks, the participants drank five cups of either instant caffeinated coffee, decaffeinated coffee, or water.

At the conclusion of the study, the caffeinated coffee group showed a 60% reduction in blood levels of interleukin-6 when compared to the water group. Interleukin-6 is a compound that contributes to inflammation and is a marker for diabetes.

Participants in the caffeinated coffee group also showed increased levels of adiponectin when compared to the decaffeinated group. Adiponectin is a hormone that helps with the regulation of insulin sensitivity and energy. None of the groups, however, showed changes in blood sugar or insulin levels.

The researchers believe that caffeine is playing a role in the health benefits observed based on the fact that the metabolic effects were more pronounced in participants in the caffeinated coffee group.

Coffee consumption has also been linked to the prevention of Parkinson’s disease and dementia, preventing certain cancers, and reducing the risk of stroke.

Sarah McGowan-Freije, NatureCity author & contributor

If you’re already eating well and exercising but still having trouble keeping your weight down, you may want to increase your fiber intake. A recent study has found that soluble fiber may help reduce body weight and help you feel full.

The study was conducted in China by the company Roquette and was published in the September 2011 issue of the International Journal of Food Science and Nutrition.

Participants in the study included 120 overweight Chinese adult men who were randomly assigned to consume either 8.5 oz of fruit juice supplemented with 17 g of Nutriose (a soluble fiber product) or a placebo consisting of fruit juice and maltodextrin twice a day.

After 12 weeks, the Nutriose group showed an average loss of 3.5 lbs, an average Body Mass Index (BMI) loss of 0.5 kg/m2, and an average loss of 0.3% of their body fat percentage when compared to the control group.

The scientists believe that the fiber slows down the emptying of the stomach, making the participants feel full for a longer period of time. They also point out that fiber ferments in the colon, which could affect satiety as a result of the release of short chain fatty acids and gut peptides.

Previous studies have linked fiber consumption with lowering total cholesterol and LDL cholesterol as well as regulating blood sugar for people with diabetes. Soluble fiber can be found naturally in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. It can also be found in supplement form.

Emma McGowan NatureCity author & contributor

Heart disease is the leading cause of death in the United States, with over 600,000 deaths per year. If you’re averse to taking pharmaceutical drugs, pay attention to this recent study from Spain which suggests that olive oil may be more effective than pharmaceuticals at preventing cardiovascular disease.

The findings were published in the September 2011 issue of Atherosclerosis.

The 187 participants, all over the age of 55, were split into three groups: an olive oil group, a nut group, and a low fat diet group. The researchers measured the thickness of the arterial walls of all of the participants at the beginning of the study.

Over the course of a year, the olive oil group followed the Mediterranean diet supplemented with approximately 10 tablespoons per day of virgin olive oil. The nut group also followed the Mediterranean diet and supplemented it with approximately 1 ounce per day of walnuts, almonds, and hazelnuts. The low fat diet group followed instructions for a low fat diet.

After one year, the scientists measured the thickness of the arterial walls again. They observed that the participants in the olive oil group and the nut group showed an improvement and regression of lesions, a result not seen in the low fat diet group or in people who took pharmaceutical drugs.

The formation of lesions occurs in the final stage of atherosclerosis. The lesions form when the fibrous plaque in the arteries breaks open, resulting in the clotting of blood. Eventually the lesions may completely block the flow of blood through the artery.

Olive oil has long been touted as a remedy for a variety of ills, including preventing colon cancer and reducing cholesterol. If you want to add more olive oil to your diet, it can be as simple as eating spoonfuls daily, as was done in this study. Also consider substituting olive oil for butter in your daily diet: you can use it for cooking, put it on bread, or use it as a salad dressing.

Scott Greenberg, NatureCity author & contributor

With 39.5% of Americans suffering from high LDL cholesterol (130 mg/dL or higher), it has become a serious problem in the US. Lifestyle changes, particularly in diet, are the best ways to control high cholesterol but sometimes a little extra help is needed. A recent study suggests that pantethine, a derivative of vitamin B5, may be a natural solution to this widespread problem.

The study was a joint effort between researchers from KGK Synergize, Kyowa Hakko USA and the Princeton Longevity Center. The findings were published in the August 2011 issue of Nutrition Research.

This was the first placebo-controlled and diet-controlled study of the effects of pantethine on high cholesterol and it included 120 North American participants who were at low to moderate risk for cardiovascular disease.

In order to start with a common base, all of the participants followed a therapeutic lifestyle change diet for one month. After that month, they were split into two groups, with one group receiving pantethine and one group receiving a placebo. The supplement group consumed 600 mg/d for 8 weeks and 900 mg/d for 8 more weeks.

At the conclusion of 16 weeks, the participants who maintained the therapeutic lifestyle change diet and consumed the pantethine supplements showed a reduction of 6 mg/dL (3%) in total cholesterol, 4 mg/dL (4%) in LDL (“bad”) cholesterol, and 4 mg/dL in apolipoprotein B. Apoliproprotein B is the main protein that binds to cholesterol and transports it throughout the circulatory system.

Vitamin B5 has also been linked to stress reduction, clearing acne, improving allergies, and hormone regulation. Some people even believe that it has the ability to slow the visible effects of aging, such as hair loss and wrinkles.

This vitamin can be found in many foods, including meats, eggs, milk, yeast, legumes, mushrooms, and whole wheat. If you think you’re not getting enough vitamin B though diet alone, try a high quality daily supplement.

Sarah McGowan-Freije, NatureCity author & contributor

People in India have been using turmeric for various folk remedies for years. Now a study conducted at UCLA’s Jonsson Comprehensive Center suggests that curcumin—a main component of turmeric—can battle neck and throat cancers.

The findings were published on September 15, 2011 in Clinical Cancer Research.

Following up on promising animal studies that demonstrated the cancer inhibiting properties of curcumin, the researchers conducted a human study. They recruited 21 adults suffering from head and neck cancers for the study. They also included a control group of 13 participants with tooth decay and 5 healthy participants.

The scientists tested the saliva of the test group and then gave them two 1,000 mg supplements of curcumin. An hour after consumption, the scientists again tested the saliva for protein levels and IKK-B kinase activity. IKK-B kinase is an enzyme that inhibits kappa kinase and promotes cancer growth.

The test group showed a significant reduction in IKK-B kinase activity as well as a reduction in the number of pro-inflammatory, cancer-causing cytokines in the saliva. When tested again at an independent Maryland lab, the same results were seen.

The researchers believe that the curcumin helped block the pathways between cancer-causing cells and tumors, inhibiting the growth and spread of the cancer.

The researchers pointed out that eating turmeric in your daily diet wouldn’t provide enough to get these cancer-fighting benefits. Only a supplement could provide you with enough curcumin to be effective. They hope to combine turmeric consumption with other cancer treatments to improve the chance of recovery.

Turmeric has also been used in folk remedies to ease menstrual cramping, help heal wounds, and to improve the appearance of skin. All of these benefits are a result of the anti-inflammatory properties of turmeric.

Emma McGowan NatureCity author & contributor

An apple a day might really keep the doctor away, according to Dutch researchers. A recent study from Wageningen University suggests that eating fruits and vegetables with white flesh could cut your risk of stroke in half.

The findings were published online ahead of print on September 15, 2011 in Stroke: Journal of the American Heart Association.

The extensive study examined 20,069 Dutch adults between the ages of 20 and 65. Over the course of ten years, 233 strokes occurred within the participant group. Food consumption was recorded through a 178 item food frequency questionnaire.

After adjusting for age, sex, lifestyle, and dietary factors, the researchers determined that the participants who ate the most white fleshed fruits and vegetables—55% of which were apples and pears and 45% of which included bananas, cauliflower, chicory, and cucumber—had a 52% less likely chance of suffering from a stroke than those who ate the fewest white fleshed fruits.

The researchers also noted that an increase of 25g per day of white fleshed fruits and vegetables was associated with a 9% reduction in the risk of stroke. They found no correlating benefits from green, orange/yellow, or red/purple fruits and vegetables.

The scientists believe that these results were probably due to the high amount of the flavonoid quercetin found in white fleshed fruits and vegetables. Quercetin is an antioxidant that has also been linked to helping with asthma, allergies, and hives as well as improving cholesterol levels, reducing blood pressure, reducing the risk of heart disease, and even reducing the risk of cancer.

Fruit and vegetables are easy to add to your everyday diet. Put some fruit in your cereal or yogurt in the morning or just make a small side fruit salad to accompany your breakfast. Consider adding white fleshed vegetables to your salad at lunch or dinner.

Sarah McGowan-Freije, NatureCity author & contributor

Previous studies have shown that a diet rich in phytoestrogens lowers the risk of developing postmenopausal breast cancer. Now a recent study from the German Cancer Research Center in Heidelberg, Germany, purports to offer clear evidence that lignans may inhibit the progression of postmenopausal breast cancer.

The study was published online ahead of print on September 6, 2011, in the Journal of Clinical Oncology.

Lignans are compounds found in whole grains, flaxseed, legumes, nuts, berries, vegetables and fruits. Lignans are a phytoestrogen, meaning they attach to the receptors for the hormone estrogen.

The study included 1,140 postmenopausal women who were diagnosed with postmenopausal breast cancer. All of the women were between the ages of 50 and 74. Each woman participated in a median 6.1 years of follow up and, within that time period, 162 deaths occurred.

Rather than using a self-reported food questionnaire, the researchers examined the participants’ levels of enterlactone, the metabolized form of lignans. They determined that women with the highest levels of enterlactone faced a 40% lower risk of mortality from breast cancer and that women in this category also showed fewer secondary tumors and incidence of metastasis.

Lignans have been linked with many other health benefits, including preventing prostate cancer, preventing osteoporosis, improving brain function, preventing cardiovascular disease, improving immune function, reducing inflammation, and aiding reproduction.

Emma McGowan NatureCity author & contributor

Some cognitive decline is natural for humans as we age, but if it advances it can lead to Alzheimer’s. A recent study from the University of Oxford suggests that vitamin B may slow down the advance of mild cognitive impairment (MCI).

The findings were published in the July, 2011 edition of the International Journal of Geriatric Psychiatry.

The study included 266 adults over the age of 70 with MCI. Over the course of 2 years, half of the group received 0.8 mg of folic acid, 0.5 mg of vitamin B12, and 20 mg of vitamin B6 daily and half received a placebo.

After the 2 year supplementation period, the researchers measured the homocysteine levels of all the participants. Homocysteine is a risk factor in the onset of Alzheimer’s disease.

The participants taking the supplements showed 30% lower homocysteine levels than those taking the placebo. The supplement group also showed better global cognition, episodic memory, and semantic memory than the placebo group.

The researchers plan to conduct further studies to determine if vitamin B supplementation can slow or prevent the conversion from MCI to Alzheimer’s.

B vitamins have been linked to numerous health benefits, including reducing breast cancer risk, nervous system function, red blood cell formation, and hormone function. Studies have also suggested that B vitamin may reduce the risk of stroke, hearing loss, and birth defects.

Our bodies do not naturally synthesize B vitamins. However, it is easy to increase your intake of these essential vitamins by eating more vitamin B rich foods. Some foods rich in B vitamins include broccoli, asparagus, potatoes, tuna and salmon. Many milk and flour products are also fortified with B vitamins.

Scott Greenberg, NatureCity author & contributor

Research published online ahead of print on September 1, 2011, in the International Dairy Journal suggests that consuming dairy products may improve mental functioning in adults.

The study focused on American adults and was a joint effort conducted by researchers from the University of South Australia and the University of Maine.

The data set used for the study came from the Maine-Syracuse Longitudinal Study, which included 972 adults. The researchers assessed dietary habits through the 41-question Nutrition and Health Questionnaire.

Various tests were used to determine mental functioning with regards to visual-spatial memory and organization, scanning and tracking, verbal episodic memory, working memory, executive function, and similarities.

After adjusting for cardiovascular risk factors and lifestyle factors, the researchers determined that consuming dairy once a day was associated with a significant improvement in mental functioning across the board when compared with the participants who did rarely or never consume dairy.

The researchers believe the benefits observed are linked to the many healthy nutrients found in dairy, such as vitamin D, phosphorous and magnesium.

Dairy products have previously been linked to aiding with weight loss, preventing diabetes, and improving bone health.