Emma McGowan NatureCity author & contributor

In two related trials, researchers have discovered that beetroot juice and bread enriched with red or white beetroot juice may lower blood pressure—a dangerous condition that can lead to cardiovascular problems—in men with normal blood pressure.

The researchers are based at the University of Reading and their findings were published online ahead of print on March 14, 2012, in the British Journal of Nutrition.

Participants in the first trial included 18 men with normal blood pressure. The men drank either 0, 3.5, 9 or 17.5 ounces of beetroot juice and then were observed for 24 hours in a controlled environment.

The researchers noted that, after only two to three hours, the men who consumed 17.5 ounces of juice showed a 22 mmHg reduction in systolic blood pressure and an 18 mmHg reduction in diastolic blood pressure. Systolic blood pressure is the top number in a blood pressure reading and it represents the amount of force on the artery walls when the heart is beating. Diastolic blood pressure is the bottom number and represents the pressure on the arteries when the heart is at rest.

For the second trial, 14 men were given either control bread, or bread enriched with 3.5 ounces of red or white beetroot juice. The red beetroot bread resulted in a 19 mmHg reduction in systolic blood pressure and a 24 mmHg reduction in diastolic blood pressure. The white beetroot bread resulted in a 17 mmHg reduction in systolic pressure and a 23 mmHg reduction in diastolic pressure.

The researchers believe that the benefits seen here could be the result of the high nutrient content of beetroot. Some of the nutrients found in these colorful vegetables include vitamin C, vitamin K, folate, fiber and polyphenols. All of these have been shown in previous studies to be beneficial to cardiovascular health. They also noted that the high nitrate level of beetroots likely played a role as well.

Previous studies have shown that beetroots may also improve brain health and digestive health, as well as boost stamina and combat liver problems. An interesting element of this study is that white beetroots produced almost the same results as red beetroot, suggesting that white beetroot juice could be added to common foods in the future without much visual impact on the consumer.

Scott Greenberg, NatureCity author & contributor

If giving up coffee was on your New Year’s resolution list but you’ve fallen back to your cup or two a day, take heart. According to a study that will be published in the April 2012 issue of the American Journal of Clinical Nutrition, drinking coffee does not put you at risk for heart disease but does reduce your risk of developing type-2 diabetes.

Researchers at the German Institute of Human Nutrition Potsdam-Rehbruecke studied data from the European Prospective Investigation into Cancer and Nutrition (EPIC) study, which included 42,659 individuals.

The researchers collected data every 2-3 years for 9 years. Additionally, the participants filled out food frequency questionnaires at the beginning of the study. During the 9 years, they recorded 1,432 incidences of type-2 diabetes, 394 heart attacks, 310 strokes and 1,801 incidences of cancer.

No connection was found between decaffeinated or caffeinated coffee consumption and increased risk of heart attack, nor the increased risk of cancer. The researchers did find, however, that drinking up to 4 cups of caffeinated coffee daily reduced the risk of developing type-2 diabetes by 23%, while drinking the same amount of decaffeinated coffee reduced the risk by 30%.

More research is needed to determine which components of coffee are responsible for these beneficial effects, but the researchers noted that coffee is full of polyphenols and antioxidants, which have been associated with anticarcinogenic effects and improved insulin sensitivity.

Coffee has been linked with a wide range of health benefits, including a reduced risk of developing diabetes, prostate cancer, cirrhosis, liver disease and oral cavities. Additionally, many studies have also shown that people who drink coffee regularly are up to 80% less likely to develop Parkinson’s disease.

Emma McGowan NatureCity author & contributor

In addition to being delicious, berries are packed full of phytochemicals with antioxidant and anti-inflammatory properties. The latest review of research suggests that the compounds found in berries could be beneficial to brain health.

The USDA Agricultural Research Service researchers published their findings February 3, 2012, online ahead of print in the Journal of Agricultural Food Chemistry.

The researchers reviewed the findings of human, animal and clinical trials that examined the link between berries and brain health. They determined that the phytochemicals found in berries may help the brain stay healthy in several ways. Primarily, they may protect the brain from oxidative stress caused by free radicals.

They also found that compounds found in berries actually changes the way the neurons in the brain communicate, which could lead to less inflammation and damage to the brain. Less damage would result in improvements in motor control and cognitive function.

At this point the researchers are unsure whether these benefits are due to compounds that all berries have in common or if unique combinations of elements found in each berry happen to have similar effects. They plan to conduct more research to determine the exact mechanisms behind the benefits seen in their analysis.

The phytochemicals found in berries have previously been linked with weight management, reducing cholesterol and possibly preventing some cancers. Berries can easily be added to your daily diet by including them in a balanced breakfast of whole grains and yogurt or substituting frozen berries for your favorite dessert.

While this study focused specifically on berries, other foods that contain high numbers of phytochemicals include whole grains, fruits, vegetables, beans, potatoes, and herbs.

Sarah McGowan-Freije, NatureCity author & contributor

Reduced insulin sensitivity results in your body becomes less efficient at utilizing insulin to remove sugar from the blood, requiring increasing amounts of insulin to keep blood sugar levels stable. A recent study from researchers at National Starch suggests that a small daily amount of resistant starch could improve insulin sensitivity in men.

Resistant starch is a type of starch that does not digest but instead ferments in the large intestine where it acts like a dietary fiber.

The study, which will be published in the April 2012 issue of the Journal of Nutrition, included 33 overweight men and women with an average age of 49.5 and an average BMI of 30.6 kg/m2. The participants received three different interventions over the course of the study:

1. 15 grams daily of Hi-maize 260 resistant starch

2. 30 grams daily of Hi-maize 260 resistant starch

3. Placebo

After 4 weeks, the participants completed a 3 week washout period and then randomly crossed to the other groups. This was repeated until all of the individuals completed each intervention.

The male participants showed a 56% improvement in insulin sensitivity in the 15 gram group and a 73% improvement in the 30 gram group, but the women showed no noticeable change.

The researchers believe that the difference noted between the two genders is possibly related to difference in how long food takes to travel through the gastrointestinal system, different reactions to the gut fermentation process, or something related to the menstrual cycle.

Studies have shown that resistant starch can aid in weight management, help maintain a healthy digestive system and contribute to eye health. It can be found in cold cooked potatoes, pasta salad, rice, seeds, lentils, garlic and unprocessed whole grains.

Scott Greenberg, NatureCity author & contributor

Numerous studies have linked omega-3 essential fatty acid intake with a reduced risk of age-related macular degeneration, many of which we’ve previously discussed. A new study, published in the April 2012 issue of Neurobiology of Aging suggests that omega-3 essential fatty acids may also improve vision in mature adults.

The Swinburne University, Australia, based researchers conducted a triple-blind placebo-controlled randomized repeated-measures trial with 74 adults between the ages of 45 and 77. They received either 1000 mg of tuna oil which contained 252 mg of DHA, 60 mg EPA and 10 mg vitamin E or a soybean oil placebo daily for 90 days.

Visual acuity and plasma levels of DHA were determined at the beginning of the study and after 90 days of supplementation. The participants who received the tuna oil supplement were found to have significantly raised plasma levels of DHA as well as significant improvement in eyesight. For participants with corrected vision, those who received the tuna oil had markedly better visual acuity compared to those in the placebo group.

In addition to eye health, omega-3s have been linked to an impressive number of health benefits, including improved heart health, alleviating arthritis pain, improvements in mood, improved joint mobility, helping with age-related macular degeneration, brain health and aiding your immune system.

Because omega-3 fatty-acids are not created by the human body, it is essential that you make sure they’re part of your daily diet. Oily, dark fish such as tuna and salmon are high in DHA and EPA omega-3s, while ALA omega-3 fatty-acids are plant derived and can be found in flaxseed oil, vegetable oil, and walnuts.

If you’re worried about the high mercury content that can be found in fish, or you feel like you’re just not getting enough of these foods in your diet, consider a high quality supplement that has been tested for purity and potency.

Emma McGowan NatureCity author & contributor

Refined grains make up a large portion of the American diet, with whole grains accounting for only 11% of grain consumption in the US. Did you know that switching to whole grain wheat could potentially help you lose weight and lower your cholesterol?

Whole grains include the entire grain seed, which consists of bran, germ and endosperm. Refined grains have been milled to remove the bran and germ, which also removes dietary fiber, iron and B vitamins.

Researchers from several European institutions collaborated on this study. Their findings will be published in the April 2012 issue of the Journal of Nutrition.

Participants in the study included 79 overweight or obese postmenopausal women who consumed a calorie restricted diet that included either refined or whole grain wheat products for 12 weeks.

At the conclusion of the study the whole wheat group showed an 8 lb weight loss, while the refined grain group showed a 6 lb weight loss. While the researchers did not feel those results were statistically that different, they did note that the changes in percentage of body fat were significant. The whole grain group exhibited a 3% reduction and the refined wheat group showed a 2.1% reduction.

They also noted a 5% increase in total cholesterol and LDL or “bad” cholesterol in the refined wheat group, but no increase in the whole grain group. Total and LDL cholesterol are two important risk factors of cardiovascular disease, so these results may suggest a possible cardioprotective role for whole grain.

Whole grains are full of vitamin B, dietary fiber and iron, all of which have been shown to provide numerous health benefits, including reductions in the risk of stroke, diabetes, heart disease and inflammatory disease. With the increased popularity of these grains, you can find products ranging from spaghetti to sandwich bread that will provide you with all of these benefits without sacrificing taste.

Scott Greenberg, NatureCity author & contributor

Most people know that eating a lot of fruits and vegetables is good for maintaining a healthy weight. What may come as a surprise is that it may also be good for your skin tone. This is the finding of a study published in the journal PloS One on March 7, 2012.

Researchers from the University of St. Andrews in the United Kingdom conducted two corresponding studies examining the effect of carotenoids—the phytochemicals found in fruit and vegetables—on skin tone and external perception of health.

For the first study, 35 Caucasian participants recorded their fruit and vegetable consumption during the course of 6 weeks. Diet and skin tone were recorded at baseline and after three and six weeks. The researchers reported that the increased consumption of fruit and vegetables resulted in measurable skin tone changes. Specifically, skin redness and yellowness increased.

The second study investigated how much skin color change was needed to confer the appearance of healthiness. They found that increased redness and yellowness in the skin resulted in the participants being viewed as more attractive and healthy. They noted that even small increases of consumption yielded results – —2.91 portions a day to enhance apparent health and 3.30 portions daily for attractiveness.

Carotenoids are the phytochemicals that provide the bright red, orange or yellow coloration to many fruit and vegetables. They serve as antioxidants and can be a good source of vitamin A activity. They have been shown in previous research to protect against cardiovascular disease, some cancers and macular eye disease. Their beneficial actions are optimal when a variety of caroteniods are consumed together.

Sarah McGowan-Freije, NatureCity author & contributor

Atrial fibrillation, the most common irregular heart beat found in adults, increases the risk of congestive heart failure and stroke. Researchers from the Harvard School of Public Health conducted the first study to examine the effects of omega-3 essential fatty acids on the heart rhythms of more mature adults. They found that omega-3′s could reduce the risk of atrial fibrillation.

The study was published January 26, 2012, in the journal Circulation.

Study participants included 3,326 adults with an average age of 74. Between 1992 and 2006, 789 cases of atrial fibrillation were identified. After adjusting for risk factors, the researchers noted that the individuals with the highest intake of both total omega-3 essential fatty acids and DHA had a 25% reduction in the risk of atrial fibrillation.

In general, each 1% higher intake level of total omega-3 essential fatty acids was associated with a 9% decreased risk of atrial fibrillation. The researchers did not, however, note any association between EPA and DPA levels and atrial fibrillation.

In addition to heart health, omega-3s have been linked to an impressive number of health benefits, including improved brain health, alleviating arthritis pain, better moods, improved joint mobility, helping reduce the risk of age related macular degeneration, and aiding your immune system.

Because our bodies cannot make omega-3 fatty-acids, it is especially important to make sure that they are a part of your daily diet. Oily, dark fish such as tuna and salmon are high in DHA and EPA omega-3s, while ALA omega-3 fatty-acids are plant derived and can be found in flaxseed oil, vegetable oil, and walnuts.

Emma McGowan NatureCity author & contributor

The digestive system is very complex, being made up of 7 different organs and helped by 5 more organs. Any gut malfunction can adversely affect health. A new study indicates that wheat bran extract can help keep your gut in good functioning order.

The study was conducted by researchers from Fugeia NV in Belgium and their findings were published in the British Journal of Nutrition on February 28, 2012.

The study included 63 healthy adults with an average age of 42. The volunteers randomly participated in three daily interventions, each lasting three weeks with a two week wash-out period between each phase. During the interventions, they received 0, 3 or 10 grams of wheat bran extract daily.

The researchers noted improvements in several markers of gut health as a result of the 10 gram intervention. These included higher levels of bifidobacteria in the feces, an increase in short chain fatty acids (SCFAs), and higher acidity in the feces. Additionally, the wheat bran extract was well tolerated and did not cause any adverse effects.

The wheat bran extract used in the study is a food-grade soluble fiber. Soluble fiber soothes and regulates the digestive tract and normalizes bowel function. It has also been shown to lower total and LDL (bad) cholesterol levels and help regulate blood sugar.

Food sources of soluble fiber include barley, flax seed, carrots, papayas and dried beans and peas. The recommended daily intake of total fiber (soluble and insoluble) is 25 grams per day, which equates to at least 5 servings of fruits and vegetables as well as 6 servings of grain products.

Scott Greenberg, NatureCity author & contributor

High cholesterol levels have been associated with many diseases, particularly cardiovascular disease. Many lifestyle factors affect the risk of high cholesterol-including diet, exercise, and smoking-but there are steps you can take to reduce the risk.

According to a study published in the February 2012 issue of Phytotherapy Research and conducted by researchers with the Italian company Indena, an herbal supplement may reduce total cholesterol and LDL (bad) cholesterol levels.

This study included 60 adults with high cholesterol levels or abnormal blood lipid profiles. The participants randomly consumed an herbal supplement that contained policosanol, tomato extract, grape procyanidins and Oenothera biennis or a placebo for six weeks. After a two week washout period, the groups switched interventions so that each individual participated in the supplementation and placebo phases.

Supplementation resulted in a 17.3% reduction in LDL cholesterol and a 13.4% reduction in total cholesterol. The researchers also noted a 7.2% decrease in the inflammation marker C-reactive protein, an 8.9% decrease in the oxidative stress marker malondialdehyde, and a 2.8% decrease in the antioxidant enzyme superoxide dismustase. Levels of these compounds actually increased during the placebo phase.

There are a number of ways to lower cholesterol, including regular physical activity, limiting consumption of trans and saturated fats, maintaining a healthy weight and not smoking.