Evan Watson, NatureCity author & contributor

Levels of vitamin D tend to decrease during autumn and winter because the days are shorter and sunlight is relatively weak. Low levels can have a negative impact on the immune system. According to a recent study, supplementation with vitamin D could help protect against viral infections in the winter.

Researchers from the Universidad de Cantabria in Spain particularly focused on the effect of supplementation on older populations. As we age, it becomes harder and harder to process the vitamin D produced by the skin in response to exposure to natural sunlight, further weakening the immune system.

The study was published online ahead of print in the Journal of Leukocyte Biology on February 17, 2012.

The researchers examined blood levels of vitamin D in three different groups of healthy participants. The first group ranged in age from 20 to 30, the second from 31 to 59, and the third from 60 to 86. They discovered that vitamin D levels lowered with age progression.

This discovery led them to look at levels of immune markers in the older groups. They found that function of the toll-like receptor TLR7 was most affected by vitamin D deficiency. This receptor regulates the immune response to viruses, leading the researchers to believe that vitamin D deficiency could be linked to higher risk for contracting viruses.

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.

Emma McGowan NatureCity author & contributor

There’s still no cure for the common cold, but there may be a natural way to ease the symptoms. A study conducted by researchers at The Dove Clinic in the United Kingdom suggests that a supplement containing beta-glucan could decrease the number of days that you suffer from symptoms of upper respiratory tract infections (URTIs).

Beta-glucan is a fiber-type polysaccharide that aids the immune system by triggering a cascade of events that regulate it and make it more efficient.

The study results were published March 30, 2010 in the journal Nutrition.

Over the course of 90 days, 97 healthy medical students were assigned either a placebo or 250 milligrams of the beta-glucan supplement. At the end of the study, the supplement group self-reported 18% fewer days with symptoms compared to the placebo group. In particular, the ability to “breathe easily” was significantly improved.

The researchers warned that more investigation needs to be undertaken to determine the exact effect of beta-glucan on URTI symptoms, as a limited number of URTI instances occurred during the study period.

Previous studies have linked beta-glucan intake with lower cholesterol, managing diabetes, boosting the immune system, fighting allergies, fighting Lyme disease, and improving the appearance of skin.

Beta-glucans can be found in dietary sources including yeasts, algaes, lichens, oats and barley. These foods aren’t part of the common Western diet, however. If you’re looking to increase your beta-glucan intake, consider a high quality supplement.

Scott Greenberg, NatureCity author & contributor

Incidences of Alzheimer’s are reaching record numbers as the world population ages, However, new research suggests that there are dietary steps you can take to potentially ward off this increasingly common form of age-related dementia.

Researchers from Angers University Hospital published a report online ahead of print on April 13, 2012, in The Journal of Gerontology: Medical Science suggesting that higher dietary intake of vitamin D may reduce the risk of Alzheimer’s as you age.

The study included 498 women with an average age of 79.8. None of the women took vitamin D supplements and the researchers assessed dietary intake of vitamin D through food frequency questionnaires.

After seven years of follow-up, the researchers determined that the women with the lowest weekly consumption of vitamin D (50 micrograms or less) were 77% more likely to develop Alzheimer’s than the women with the highest intake of vitamin D (50 micrograms or more).

The researchers believe that this effect could be a result of vitamin D influencing and clearing beta-amyloid proteins. Beta-amyloid proteins are amino acid peptides that have been previously associated with Alzheimer’s disease.

They also posited that the anti-Alzheimer’s effects could be a result of the other nutrients found in vitamin D rich foods, especially the omega-3 essential fatty acids in fish. They note that research is conflicting on omega-3 fatty acids and dementia, but that much of the evidence suggests preventative effects exist.

Vitamin D, sometimes referred to as “the sunshine vitamin,” has been associated with a wide range of health benefits, including improved kidney health, reductions in skin cancer, reducing the risk of osteoporosis, improved cardiovascular health, combating diabetes, and improving age related eye degeneration.

Dietary vitamin D can be found in milk, fortified cereals, fish, and eggs. Your body also processes vitamin D from the sun but it becomes harder for our bodies to process vitamin D as we age. This can be a particular problem for people living in the northern hemisphere, where sunlight is scarce for much of the year. A high quality vitamin D supplement is always a good option if you feel that you’re not getting enough through diet and sun.

Sarah McGowan-Freije, NatureCity author & contributor

Millions of Americans suffer from osteoarthritis in the United States and many of them use non-steroidal anti-inflammatory drugs (NSAIDS) to manage the pain. However, studies have linked NSAIDS to negative side effects, including heart and gut problems.

Researchers with JSS Medical Research in Montreal and the company Unigen tested a botanical blend of flavonoids to see if it could provide osteoarthritis relief. They found that it may provide more effective relief for joint pain and stiffness than Celecoxib, a commonly prescribed NSAID.

Their findings were published on April 5, 2012, in Nutrition Journal.

Participants in the study included 60 people between the ages of 40 and 75 who suffered from osteoarthritis. The participants received one of four interventions:

1. a placebo

2. 250 mg of the botanical supplement

3. 500 mg of the botanical supplement

4. 200 mg of Celecoxib, an NSAID

After 90 days of daily supplementation, both the supplement group and the Celecoxib group showed reduced pain on the Western Ontario and McMaster University Osteoarthritis Index (WOMAC). No changes were seen in the placebo group.

The supplement groups also had reduced functional impairment scores, an improvement not seen in the Celecoxib or placebo groups. No negative side effects were noted in blood analysis of the botanical group.

Flavonoids are naturally occurring antioxidants which have previously been shown to decrease inflammation, protect our DNA from damage, and improve heart and brain health by increasing blood flow.

Foods high in flavonoids include fruit, tea, wine and dark chocolate, all of which are can be easily incorporated into your dairy diet.

Emma McGowan NatureCity author & contributor

Do you have a glass of wine with dinner because of the heart health benefits of resveratrol? If so, you may be on the right track. A study has been released that suggests resveratrol in combination with statins could reduce your risk of cardiovascular disease (CVD).

The researchers for this study were based at the Research Group on Quality, Safety, and Bioactivity of Plant Foods in Spain. Their results were published online ahead of print on April 19, 2012, in The American Journal of Cardiology.

75 participants were recruited for the triple-blinded, randomized, parallel, dose-response, placebo-controlled, follow-up study. All of the participants were at high risk of CVD and taking statins.

They were placed into one of three intervention groups: a placebo, a grape supplement enriched with 8 mg of resveratrol, and a grape supplement without resveratrol enrichment. The initial intervention lasted for 6 months and then the participants took double the initial dosage for another 6 months.

At the end of the study, only the resveratrol enriched supplement group showed reduced levels of C-reactive protein (26%), tumor necrosis factor-alpha (19.8%), and lasminogen activator inhibitor type 1 (16.8%), all markers of inflammation. The enriched group also showed a 20% increase of the anti-inflammatory interleukin-10.

Resveratrol has been the subject of a number of studies recently that have shown it to be a powerful antioxidant with health benefits that include increasing energy levels, lowering cholesterol, better brain health, reducing the appearance of aging, lower risk of lung cancer, improving metabolism, regulating blood glucose levels in diabetics and improved liver function.

This powerful antioxidant can be found in red wine, grapes, grape seed extract, and peanuts. A glass of red wine a day can provide a good amount of resveratrol, but excess drinking will reverse the positive health benefits. Another good way to get resveratrol is through a high quality supplement

Emma McGowan NatureCity author & contributor

Beans are staple foods in a multitude of cultures worldwide. Hearty, healthy and delicious, this simple meal can be prepared cheaply and easily in almost any environment.

Now a study from researchers at the Center for Research on Occupational and Environmental Toxicology Health and Science University, in Oregon, Arizona State University, and the University of Colorado have shown that adding beans to rice may help reduce glucose levels versus a meal of rice alone in people with type-2 diabetes. Their findings were published on April 11, 2012, in Nutrition Journal.

Seventeen men and women between the ages of 35 and 70—14 of whom who were using the drug metformin and 3 of whom were using diet and exercise to control their type-2 diabetes—were assigned either a control of white long grain rice, pinto beans and rice, black beans and rice, or kidney beans and rice. The participants consumed the food at breakfast after a 12 hour fast.

The researchers took measurements of capillary blood glucose concentrations before administering the interventions and then every 30 minutes for 180 minutes.

They found that blood glucose levels were lower for the beans and rice interventions at 90, 120, and 150 minutes than the rice alone. The pinto beans and black beans showed even more significant effects than the kidney beans.

Previous studies have shown beans to be effective at lowering cholesterol and potentially helping with weight loss. Additionally, beans are packed full of fiber, which has been linked with lowering cholesterol and potentially preventing breast cancer.

Beans can easily be added to your diet either in combination with rice, as was done here, or in hearty soups, fresh salads or even on their own.

Scott Greenberg, NatureCity author & contributor

According to the American Heart Association, approximately 13 million people have a history of coronary artery disease (CAD). New research shows, however, that supplementation with coenzyme Q10 (CoQ10) could lower markers of inflammation in individuals with CAD.

CoQ10 is a coenzyme with powerful antioxidant properties that protects cells from being damaged and destroyed. Cells also use it to produce energy needed for cell growth and maintenance.

The study was conducted by researchers at the School of Nutrition at Chung Shan Medical University in Taiwan and was published online ahead of print on February 16, 2012, in the journal Nutrition.

Study participants included 40 individuals with diagnoses of CAD. The subjects received one of three daily interventions: 60 mg coQ10, 150 mg coQ10, or a placebo. After a period of 12 weeks, both CoQ10 groups showed higher plasma levels of the nutrient.

Additionally, the 150 mg group showed significantly reduced levels of the inflammatory markers interleukin-6 and malondialdehyde. Both the 60 mg and the 150 mg group also showed greater levels of superoxide dismustase activity. Superoxide dismustase is an enzyme that repairs cells and reduces damage done to them by superoxide, the most common free radical in the body.

The researchers concluded that the antioxidant properties of CoQ10 reduce inflammation in individuals with CAD, especially at a daily dose of 150 mg.

After the age of 20 our bodies become less and less capable of naturally synthesizing this essential antioxidant. If you want to increase your CoQ10 intake, try adding oily fish, organ meats (such as liver, hearts, etc.), and whole grains. If these foods aren’t a part of your current diet, consider a high quality, high potency supplement. Be sure to choose a supplement that is made with ubiquinol rather than ubiquinone.

Sarah McGowan-Freije, NatureCity author & contributor

Previous studies have linked omega-3 essential fatty acids with improved heart health and now a new study suggests that omega-3 supplementation may help repair some of the damage done to the hearts of tobacco smokers.

The research was published online ahead of print on November 17, 2011, in the International Journal of Cardiology.

Researchers at the University of Athens Medical School recruited 20 healthy adult smokers for the randomized, placebo-controlled, double-blind, cross-over trial. Over a twelve week period they were assigned either 2 g per day of omega-3 essential fatty acids or a placebo. After the twelve weeks they switched interventions for another 12 weeks.

Measurements of arterial function were taken right before, right after, and 20 minutes after the participant smoked a cigarette at day 1, day 28 and day 84. The researchers also checked levels of biomarkers of damage to the arterial structure.

Participants in the omega-3 essential fatty acid group showed improved arterial stiffness and slightly less smoking-induced damage to the elasticity of the blood vessels.

n 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 with age-related macular degeneration, and aiding your immune system.

Because omega-3 fatty acids are not found naturally in the human body, 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.

If you don’t like fish or you’re worried about the high mercury levels found in some fish, consider taking a daily high quality supplement that has been tested for purity and potency.

Scott Greenberg, NatureCity author & contributor

Did you ever think that drinking low-fat milk could lower your chances of having a stroke? According to new research, consuming low-fat dairy products, such as low-fat milk and reduced fat yogurt and cheese, could reduce your risk of stroke.

Researchers for this study were based at the Karolinska Institute in Sweden. They published their findings online ahead of print on April 19, 2012 in the journal Stroke.

The study included 74,961 Swedish adults. None of the participants had cardiovascular disease or cancer at the onset of the study in 1997.

The researchers administered a 96-item food frequency questionnaire to determine diet and then followed up with the participants for an average of 10 years. During that time, 4,089 instances of stroke were recorded.

The researchers found that participants who consumed low-fat dairy products had a 13% lower risk of ischemic stroke compared to those who consumed the least. They believe this has to do with the high vitamin and mineral content of low-fat dairy products, which includes calcium, potassium, magnesium and vitamin D.

Dairy consumption has also been linked with bone health, diabetes prevention, weight loss, and improved mental function. If you’re looking to add more dairy to your diet, make sure you stick to the low-fat dairy products as the high fat content of “whole milk” products could reduce the positive benefits.

Emma McGowan NatureCity author & contributor

People usually associate fiber with benefits to their digestive systems but research has been proving that there are more health benefits than just digestion. A recent Swedish study suggests that high fiber intake could be associated with lower risk of cardiovascular disease.

The researchers were based at Lund University in Sweden. Their findings were published online ahead of print on February 27, 2012, in the journal PloS One.

The study included 8,139 men and 12,535 women between the ages of 44 and 73 who participated in the Malmo Diet and Cancer cohort in Sweden. None of the participants had a history of cardiovascular disease or diabetes.

The researchers determined eating habits through a food frequency questionnaire and interview. They also collected sociodemographic and lifestyle data.

Over 13.5 years of follow up, 1,089 men and 687 women reported instances of cardiovascular disease. The researchers noted that high fiber intake was associated with lower risk of ischemic cardiovascular disease in women and ischemic stroke in men.

Despite the fact that the results were more pronounced in women, the researchers were excited to find heart protective effects of fiber in men as well.

Previous studies have linked fiber consumption with lowering total cholesterol and LDL cholesterol, regulating blood sugar for people with diabetes and breast cancer prevention.

Soluble fiber can be found naturally in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber can be found in whole wheat and grains, brown rice, fruit, broccoli, cabbage and dark leafy vegetables.