Sarah McGowan-Freije, NatureCity author & contributor

Red tomato sauces may be healthy as well as delicious. A recent study suggests that consuming tomato paste-especially when cooked with olive oil-may improve the blood vessel’s ability to relax, also known as flow-mediated dilation (FMD).

The researchers who conducted the study are from Athens Medical School. The study was published in the journal Nutrition Research on May 17, 2012.

The study included 19 participants with an average age of 39. They consumed their regular diet with a supplementation of 70 grams of tomato paste containing 33.3 mg of lycopene for two weeks. Following a two week washout period, the participants then consumed to their regular diet without the supplementation.

The researchers found no changes in FMD after one day of supplementation but noticed a 3.3% improvement after 15 days.

Researchers believe that the high amount of the antioxidant lycopene in tomatoes is the cause of the heart health benefits seen here. Lycopene has also been linked to bone health and skin health.

If you want to increase lycopene levels you may want to consider taking a lycopene supplement, or increasing your consumption of red-pigmented foods such as peppers and papayas.

Certain diets, such as the Mediterranean diet, are also high in lycopene. The Mediterranean diet is rich in vegetables, legumes, fruits, whole grains, and healthy oils, such as those found in fish, olives, and nuts

Emma McGowan NatureCity author & contributor

Previous research into the effects of coffee have had contradictory findings: some studies found that it’s bad for you, causing high blood pressure and other heart ailments, while other studies found that the antioxidants in coffee provide numerous health benefits ranging from aiding your liver to improving markers of diabetes.

Researchers at the National Cancer Institute recently completed the largest ever study on the issue and found coffee may actually help you live longer. The study was published on May 17, 2012, in the New England Journal of Medicine.

The study began in 1995 and included 402,260 adults who were between the ages of 50 and 71 at that time. The researchers did not include individuals who had previous issues with heart disease, stroke, or cancer and also excluded people who consumed too many or too few calories.

At the beginning of the study, the researchers asked all of the participants about their coffee consumption. Forty-two thousand did not drink coffee, 15,000 drank six or more cups a day, and the rest consumed two or three cups daily.

By the end of the study in 2008, 52,000 of the participants had died. The men who had two or three cups of coffee a day were 10% less likely to die than those who did not drink coffee, while women who drank the same amount were 13% less likely to die.

Looking at the results more closely, the researchers found that each extra cup of coffee was correlated with a 6% reduction in risk of death in men and a 5% reduction in women. Women who drank four or five cups a day were at a 16% lower risk of death, the highest in the study.

The researchers found no difference between consumption of decaffeinated or caffeinated coffee.

Beyond longevity, previous studies have shown that coffee has a number of other health benefits. These benefits are generally attributed to the powerful antioxidants found in coffee called polyphenols and include reducing the risk of developing diabetes, prostate cancer, cirrhosis and oral cavities.

One note to coffee drinkers: be careful how you take your coffee. A double latte with whipped cream and three sugars is not going to provide the health benefits seen here, as the high fat and sugar content can negate the other positive effects.

Scott Greenberg, NatureCity author & contributor

As an increasing percentage of the world’s population ages, Alzheimer’s disease is becoming more prevalent. However, new research suggests that there are dietary steps you can take to potentially ward off this increasingly common form of age-related dementia.

The latest in this line of research is a meta-analysis from researchers at Shandong University of Technology in China. They published their results online ahead of print on April 27, 2012, in the Journal of Alzheimer’s Disease.

The researchers examined 7 studies related to dietary intake of antioxidants and the risk of Alzheimer’s that were published before 2011. They found that dietary consumption of the antioxidants vitamin E, vitamin C, and b-carotene was associated with a lower risk of Alzheimer’s disease. Of those 3, vitamin E had the most pronounced effect.

Cognitive health isn’t the only reason to take these essential vitamins. Previous studies have shown that vitamin E intake is associated with lower cholesterol, healthier skin, maintaining a proper hormonal balance, and preventing amyotrophic lateral sclerosis (ALS).

Vitamin C has been associated with immune system function, heart health, brain health, eye health and improved mood. Vitamin E intake is associated with lower cholesterol, healthier skin, maintaining a proper hormonal balance, and preventing amyotrophic lateral sclerosis (ALS).

Dietary vitamin C can be found in oranges, kiwis, guava, Brussels sprouts, broccoli, cantaloupe and green peppers. Dietary sources of vitamin E include sunflower seeds, breakfast cereal, tomatoes, dried herbs, and dried apricots.

Sarah McGowan-Freije, NatureCity author & contributor

Too much stomach acid can cause excruciating pain, but too little may actually be harmful. Stomach acid plays the important function of killing harmful bacteria before it enters the intestinal track, where it can spread to the rest of the body and be potentially fatal.

Researchers from the Naval Medical Center in San Diego found that prescription medication that suppresses stomach acid could put people at higher risk for gastrointestinal infections. The report was published on October 5, 2011, in the journal Clinical Infectious Diseases.

Participants in the study included 485 individuals with Clostridium difficile infections. Clostridium difficile is a bacteria found in human feces that is able to survive in most conditions. It can be transferred onto different surfaces through touch and then eventually can make its way into someone’s mouth, where they start to reproduce.

Clostridium difficile infections commonly cause diarrhea in hospital patients and are responsible for more deaths in the US than any other intestinal infection. The cells in the stomach can be killed by stomach acid, but absent stomach acid, they can pass through to the intestines.

Of the 485 infected participants in the study, 23 died. Out of those 23, 19 had taken prescription acid suppressants in the 90 days before they were hospitalized. Use of prescription acid suppressants was associated with a 5 times higher risk of dying from this type of bacterial infection.

Use of acid suppressants was also associated with increased risk of complications that resulted in intensive care unit admission, surgery or an abnormally dilated colon.

Probiotic supplements are excellent ways to improve gut health, providing the correct balance of bacteria. The correct balance of bacteria in your stomach should reduce problems such as heartburn and reflux. Foods high in probiotics include yogurt, milk and sauerkraut. You may also consider taking a high quality supplement but make sure it is packaged to block light, air and moisture which can easily kill probiotics.

Emma McGowan NatureCity author & contributor

Recent research suggests that daily supplementation with vitamin E could reduce the risk of erythrocyte hemolysis, or rupture of the red blood cells, which is a marker of oxidative stress. This can lead to anemia, jaundice, and reticulocytosis.

The researchers were based at Qingdao University in Qingdao, China. The results were published online ahead of print on April 26, 2012, in the journal Nutrition Research.

Participants in the study included 180 healthy adults between the ages of 55 and 77. They were assigned to one of four daily interventions for a period of 4 months:

1. a placebo

2. 100 mg dl-alpha-tocopheryl acetate

3. 200 mg dl-alpha-tocopheryl acetate

4. 300 mg dl-alpha-tocopheryl acetate

Dl-alpha-tocopheryl acetate is the synthetic type of the alpha-tocopherol form of vitamin E.

At the end of the study the researchers noted that vitamin E blood levels increased by 0 in the placebo group, by 71% in the 100 mg group, by 78% in the 200 mg group, and by 95% in the 300 mg group. They also noticed reduced instances of erythrocyte hemolysis ranging from 20% to 38% in the vitamin E groups

Improvements in ethrocyte membrane fluidity were observed in all three vitamin E groups. Additionally, they noted that levels of malodialdehyde, a marker of oxidative stress, were significantly decreased in the vitamin E groups.

Vitamin E has eight different forms: four tocopherols (alpha, beta, gamma, delta) and four tocotrienols (alpha, beta, gamma, delta) and has been shown to help many aspects of the body. Tocopherol is the most common form in both the American diet and European diets. Tocotrienols are less prominent in the Western diet.

Previous studies have shown that vitamin E intake is associated with lower cholesterol, healthier skin, maintaining a proper hormonal balance, and preventing amyotrophic lateral sclerosis (ALS).

Emma McGowan NatureCity author & contributor

Working out is good for your health, but a hard workout can weaken your immune system, leaving you more susceptible to illnesses. Researchers at the University of Houston conducted a study that suggests daily supplementation with beta-glucan while completing a strenuous exercise routine could give your immune system a boost.

Beta-glucan is a fiber-type sugar found in the cell walls of yeast, fungi, algae and lichens. It is believed that beta-glucan stimulates the immune system by activating and strengthening large white blood cells called monocytes that prevent infections.

The study was published online ahead of print on May 10, 2012, in the British Journal of Nutrition.

Study participants included 60 men and women. Over the course of 10 days, half of the group consumed a beta-glucan supplement while the other half took a placebo. After a seven day washout period, the groups switched interventions.

During the supplementation periods, the participants biked for 50 minutes daily in a hot, humid environment. The researchers took blood samples at the beginning of the study, before the participants exercised, after they exercised, and two hours later.

In the test that was administered 2 hours after exercise, they found increased levels of monocytes when the participants were taking the beta-glucan, but not when taking the placebo. This led them to conclude that beta-glucan could potentially boost immune function in athletes.

Previous studies have linked beta-glucan intake with lower cholesterol, managing diabetes, controlling allergies and improving the appearance of skin.

Beta-glucans can be found in dietary sources including yeasts, algae, lichens, oats and barley. A high quality supplement is also a good option if you’re looking to increase your beta-glucan intake.

Sarah McGowan-Freije, NatureCity author & contributor

Not all breakfasts are created equal: recent research suggests that a morning meal of high quality protein in the form of eggs could make you feel fuller longer and could reduce your caloric intake during lunch.

The findings were presented at the 19th European Congress on Obesity in Lyon, France, which took place the week of May 9, 2012. The researchers, who work for Pennington Biomedical Research Center, reported that the study is currently under review by an unnamed academic journal.

The researchers recruited 20 obese men and women between the ages of 18 and 60. For one week, each participant ate an egg breakfast, then completed a one week washout period, then consumed a wheat protein breakfast for another week.

The participants were given meals that matched in weight, calories, percentage of carbohydrates, protein and fat. The only difference was the biological value (BV) of the proteins. BV which measures how well the body can absorb and utilize the protein. Eggs have a BV of 100, while wheat protein has a BV of 42.

On the first and the last day of each breakfast trial, the participants were given lunch 3 hours after breakfast. During those meals, the researchers collected data via blood samples and questionnaires, and observed how much the participants were eating for lunch.

The participants reported feeling fuller following the egg breakfast, compared to the wheat protein breakfast. This was supported by the blood samples, which showed lower levels of ghrelin, the hormone that tells your body when it’s feeling hungry and higher levels of PYY, the hormone that tells your body that it’s feeling full. The researchers also noted that the participants ate less overall during the egg breakfast week than during the wheat protein breakfast week.

When we eat foods that contain protein, the body breaks it down into amino acids. These amino acids are necessary for building muscle and blood. Protein helps with tissue repair in the event of an injury, keeps the immune system functioning properly and provides energy for the body.

If you’re adding eggs to your daily diet, make sure not to cook them with too much oil, butter, or cheese as these high-fat foods could detract from the positive health benefits you can get from eggs. Consider boiling or poaching your breakfast eggs for the best results.

Scott Greenberg, NatureCity author & contributor

A large body of research suggests that the carotenoids lutein and zeaxanthin are important for reducing the risk of age related macular degeneration, which is the leading cause of blindness in people over the age of 55. A new study conducted conducted on human eye cells suggests that these nutrients may also reduce the risk of cataracts.

The research was a joint study between Tufts University researchers and researchers at Sun Yat-sen University in Guangzhou, China. Their findings were published on December 7, 2011, in the journal Molecular Vision.

Human eye cells were soaked in either lutein, zeaxanthin,, alpha-tocopherol or a placebo for 48 hours. The cells were then exposed to hydrogen peroxide for one hour.

Exposure to the hydrogen peroxide greatly increased levels of oxidized proteins, lipid peroxidation, and DNA damage. However, the cells that were first soaked in lutein, zeaxanthin and alpha-tocopherol showed reduced damage compared to the control cells.

Alpha-tocopherol is a form of vitamin E that has previously been shown to help maintain eye health. Lutein and zeaxanthin are the only carotenoids capable of builidng macular pigment.

If your diet is low in fruits and vegetables, or if you smoke cigarettes and regularly consume alcohol, you are at higher risk for developing cataracts. Consuming more green vegetables, corn, and egg yolk will increase your intake of lutein and zeaxanthin.

Emma McGowan NatureCity author & contributor

A cup of black tea (or three) could protect your heart by reducing levels of LDL cholesterol (“bad” cholesterol) and increasing HDL cholesterol (“good” cholesterol), according to new research published in the May 2012 issue of Preventative Medicine.

The University of Mauritius based researchers conducted a randomized controlled clinical trial that included 87 people. All of the participants were between the ages of 25 and 60.

Over the course of 12 weeks, half of the group consumed a placebo of 3 cups of hot water daily and half of the group consumed 3 cups of black tea daily.

At the conclusion of the study, the researchers noted a 36% decrease in triglyceride levels, a 17% improvement in the ratio of LDL to HDL cholesterol, and an 18.4% decrease in fasting blood sugar levels in the tea group. No changes were noted in the placebo group.

The researchers believe that the positive effects noted here are a result of the high phenolic antioxidant levels found in tea. They theorize that the tea phenolics protect cells and tissues in the digestive system from oxidative damage by scavenging free radicals.

Phenolics have been linked in previous studies with aid in digestion, lower risk of neurodegenerative disease and promoting weight loss. Studies have also shown that tea brewed at home contains higher levels of phenolics than tea purchased in a bottle. Additionally, packaged teas tend to contain preservatives, sugar and other ingredients that may neutralize the health benefits of tea.

Scott Greenberg, NatureCity author & contributor

The importance of vitamin D has been known for many years. In fact, many countries add it to staple foods to ensure it is consumed by their citizens. There are two precursors of vitamin D that are commonly used as supplements: D2 and D3. A new meta-analysis shows that vitamin D3 is better than D2 at increasing blood levels of vitamin D.

This was the first meta-analysis and systematic review to address this topic. The research was conducted at the University of Surrey, England and was published online ahead of print on May 2, 2012, in The American Journal of Clinical Nutrition.

When you take a vitamin D supplement or eat vitamin D rich foods, you’re ingesting one of two biologically inactive precursors: vitamin D3 and vitamin D2. Your kidneys and liver then transform the vitamin into two different forms. The first is 25-hydroxyvitamin D (25(OH)D), which is the non-active storage form. The second is1,25-dihydroxyvitamin D, which is the biologically active form of the vitamin.

The researchers examined 7 randomized controlled trials and determined that vitamin D3 was more effective at raising blood levels of 25(OH)D than vitamin D2. . As the body has more vitamin D available in storage form, the chance of deficiency reduces.

The researchers believe that the differences in absorption could be a result of the fact that the body metabolizes the two vitamin D forms differently. They noted, however, that more research needs to be conducted to determine the exact ways that vitamin D is delivered to the blood stream.

Previous research has linked vitamin D with a vast number of health benefits, including reducing the risk of skin cancer and osteoporosis, improving cardiovascular health, combating diabetes, and improving age related eye degeneration.

Dietary vitamin D can be found in milk, fortified cereals, fish, and eggs. A high quality vitamin D supplement is always a good option if you feel that you’re not getting enough through diet and sun.