Drinking Tart Cherry Juice May Promote Memory and Cognitive Performance

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The University of Delaware recently conducted a study that shows a promising link between the prevention of memory loss and boosting cognitive ability with the consumption of tart cherry juice.

Boosting cognitive performance and prevention of memory loss should not just be the goal of older adults. And neither should it be a goal solely to gain more money or traction up the corporate ladder. Even people in the prime of their lives should opt to promote and protect their brain health. Why? Cases of dementia are on the rise. It is an umbrella term used to refer to a decline in thinking, problem-solving, language, and memory skills that affect a person’s ability to perform daily chores.

The Study on Tart Cherry Juice

In a different study, the University of Delaware stumbled upon the anti-inflammatory and antioxidant properties of the tart Montmorency cherries. It was shown to be capable of reducing blood pressure. The researchers wanted to explore the cherries’ properties further and tested their efficacy on brain health.

The new study results showed that frequent consumption of tart cherry juice showed to improve cognitive abilities as demonstrated by their decision making and memory skills. This is in comparison to test subjects who did not consume any tart cherry juice at all. It was proposed that the cherries’ oxidative stress-fighting and anti-inflammatory properties may help boost the blood flow to the brain, thereby increasing mental capacity. It is also believed that the bioactive compounds it contains like melanin, anthocyanins, and polyphenols may be crucial to its blood-pressure-lowering effects.

Importance of Cognitive Function

It is crucial to reiterate that cognitive function is a vital indicator of the quality of life and independence—whether as an older adult or not. That’s why it is important to start providing your brain function with the support and protection it needs to continue to do its cognitive role efficiently and reliably. And one way of achieving this is through the frequent consumption of tart cherries in the form of juice as put forth by the study.

Inspired by www.foodandwine.com

Foods Rich in Flavonoids Have Cancer-Fighting Abilities

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What makes fruits and vegetables healthy are that they contain enzymes that can influence physiological processes in the body, and also contains flavonoids that can bring many benefits to the body.

A study conducted by researchers from ECU’s School of Medical and Health Sciences analyzed data obtained from the Danish Diet, Cancer and Health Cohort with 53,048 Danes for 23 years. The study found that people who regularly consume foods that are rich in flavonoids are less likely to die from cardiovascular diseases and cancer. The study was published in the journal, Nature Communications, and is a collaboration between the Danish Cancer Society Research Center and Herlev & Gentofte University Hospital.

What Is the Study All About?

The lead researcher, Dr. Nicola Bondonno, noted that the protective effects of flavonoids are highest among people who are at risk of developing chronic diseases. This is especially true among people who heavily smoke and drink alcohol, particularly those who consume more than the recommended amount per day. The findings of the study are significant because flavonoid-rich foods can be used to prevent the onset and development of chronic diseases potentially.  But aside from people with chronic diseases, flavonoids can also benefit healthy people who want to maintain their good health.

Where to Get Flavonoids?

While many fruits and vegetables contain specific amounts of flavonoids, one can get more by consuming flavonoid-rich foods such as tea and apples. Other types of foods that are rich in flavonoids include broccoli, oranges, and berries. There is a myriad of fruits and vegetables that contain high amounts of flavonoids. The study shows that consuming at least 500 milligrams of total flavonoids can reduce the risk of cancer as well as heart-related diseases.

How Many Flavonoid-Rich Foods to Consume?

But how much of these foods should you take in to benefit from flavonoids? The same study noted that it is easy to achieve the daily recommended amount by having an idea of the serving sizes of foods that you should eat. For instance, you can get 500 milligrams of flavonoids by consuming any of the following: one apple, one cup of tea, one orange, 100 grams of broccoli, and 100 milligrams of blueberries.

How Do Flavonoids Work?

While the study is conclusive that flavonoids can help promote better health, the mechanism on how it brings benefits to the body might still be a little vague. However, Dr. Bondonno noted that the protective effect of flavonoids is because it has anti-inflammatory properties. The anti-inflammatory properties can help improve blood vessel function as well as promote the immune system function.

The Future These Natural Wonders

Flavonoids come with potent anti-inflammatory benefits to the body, but Dr. Bondonno wants to research further the specific types of cancers and heart diseases that can benefit from flavonoids. Eventually, identifying the type of cancer and heart disease that can be prevented by flavonoids and the kind of food that can help the body may lead to the development of medicine made from nature.

Inspired by www.sciencedaily.com

What Kind of Nutrition Do You Need When You Work Out?

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Whether your workout goal is to lose weight or gain more muscle, it’s integral that you eat right for optimal results. The muscles engaged during exercise rely heavily on the fuel you provide them, which is why eating the right food before, during, and after can greatly impact the quality of your workout sessions and your overall results. Aside from this, research published by the Oxford University Press points out that the right nutrition can reduce the risks of various chronic diseases like heart disease and cancer. That being said, it is of paramount importance now more than ever to focus on not only your workouts but also the food you consume, as Maryville University reveal how a staggering 164 million Americans will succumb to chronic diseases by 2025. This is a number that translates to nearly half of the population. Being mindful of your dietary choices will not only improve your performance but will also boost your overall health in the long run.

Here is a quick breakdown of the nutrition you’ll be needing before, during, and after a workout to help you with your eating plan.

Pre-workout Nutrition

Before you head to the track or the gym, make sure you consume nutrients that would help you sustain energy, preserve muscle mass, and speed up recovery. Your pre-workout nutrition should then consist of mostly carbohydrates, as well as some protein and heart-healthy fats.

That said, your main focus should be on eating enough quality carbohydrates that would provide your body the energy it needs for your workout. According to the Department of Agriculture’s Dietary Guidelines for Americans, the carbohydrates that give you the most nutrition are those that contain a lot of fiber, like whole-wheat toast, brown rice, fruits, and vegetables. A small amount of protein (to help increase muscle gain) and healthy fats (to give your body more fuel) should ideally be part of your pre-workout meal for better performance. Note that you also need to drink plenty of water to stay hydrated, or your body will have a hard time performing at its best.

For a full and well-digested meal, make sure to enjoy your pre-workout food at least 2-3 hours before you exercise. If you would like to consume anything later than that, it would have to be a small snack, or better yet, something liquid like a smoothie.

During Workout Nutrition

The most important thing to remember during any workout is to keep yourself hydrated. And as mentioned in our article enumerating ‘The Best Foods to Eat for Energy’, the best beverage for hydration is water. Make sure to take small, frequent sips of water in between sets. This should be enough to hydrate you during workouts, but for those who exercise intensely for over an hour, a sports drink can help replenish electrolytes lost through sweat.

Generally, there is no need to consume any food when you exercise for an hour or less. But for longer sweat sessions, you can fuel your body with sports drinks, fruits, and other high-carbohydrate food and drinks.

Post-workout Nutrition

After exercising, you will need the right nutrients for your body, with researchers from Massey University stating that the lack of adequate nutrition may hamper recovery, as well as beneficial adaptations and performance. Working out triggers the breakdown of muscle protein, so eating protein is a must to help our bodies repair and grow muscles. To help replace the glycogen stores used as fuel during your session, consuming carbohydrates afterward is also important.

That being said, the ideal post-workout meal should have a 1:1 ratio of protein and carbohydrates and must be consumed within 2 hours after you exercise. A good example of a post-workout meal would be a turkey sandwich with vegetables. Last but not least is water. Don’t forget that keeping yourself hydrated after exercising also aids in faster recovery.

At the end of the day, nutrition is just as important as exercise. However, it is important to note that people have different kinds of workouts and digestive systems, so listen closely to your body and do what works best for you.

Words by Mona Presson
Written exclusively for nutrifusion.com

Image: https://images.unsplash.com/photo-1521986329282-0436c1f1e212?ixlib=rb-1.2.1&ixid=eyJhcHBfaWQiOjEyMDd9&auto=format&fit=crop&w=1055&q=80

Lowered Risk for Cardiac Diseases is Tied to a Healthy Plant-Based Diet

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It may not sound surprising. Still, a US study has indicated that individuals who consume a healthy plant-based diet have a lower likelihood of developing and dying from heart-related problems.

The Study Background

Over three decades, researchers have followed 12,168 middle-aged adults and evaluated their food preferences and eating habits at various points of the study. Through the length of the study, there were a total of 5,436 contributors who died, and out of these numbers, it was shown that 1,565 of them did due to a cardiovascular problem.

As a background, the participants of the study were between the ages of 45 and 64 years old. During the beginning of the study, these participants did not have any heart problems. Further, the study also segregated the participants’ plant-based diet into four classes. One, the diet that was more unhealthy and starchy plants like processed foods and potatoes. Two, an entirely vegetarian diet. Three, a plant diet based more on green vegetables. And the fourth, an overall plant-based diet but not strictly vegetarian.

It was seen that people who adhered to diets 2 through 4 consumed less than a serving of processed food or red meat a day with an average of 4.1 to 4.8 servings of vegetables and fruits. While those on the first diet usually had 1.2 servings of processed or red meat daily with an average of 2.3 servings of fruits and veggies.

It is noted, though, that the study’s limitation is that the research relied on the participant’s capability of accurately recalling and reporting what they ate.

Key Intake from the Study Results

  • It was seen that throughout the study that those who embraced and carefully adhered to a plant-based diet were physically active, high school graduates, white, and women. And it was also seen that those who adopted the plant-based diet were less likely to suffer from diabetes, high blood pressure, or obesity. Almost all of them were non-smokers.
  • Vegetarians and those participants who incorporated more plant-based and healthy food options in their diet had a 16% lower risk of getting diagnosed with a cardiovascular problem in succeeding follow-ups.
  • On the other hand, individuals who did not eat a lot of plant-based food in their diet increased their chance by 16% of getting non-fatal strokes or heart attacks and even developing heart failure in comparison to those individuals who ate more plant-based food.
  • What’s alarming is that the study showed a diet rich in refined carbs, and animal products have a higher chance of dying from heart disease. This chance is indexed at a 32% rate while the chances of dying—from any cause—during the study were pegged between 18 to 25 percent.

A Healthy Plant-Based Diet Can Make a Difference

As the study provides more evidence pointing to plant-based food being good for your heart health, everybody is urged to add more whole grains, vegetables, and fruits in their diet while lessening the consumption of processed and red meat.

Inspired by www.reuters.com

Recent Global Study Crowned British Food as the Healthiest

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According to a significant study worldwide, when it comes to packaged drinks and foods, the UK is the healthiest compared to Australia and the US, 3rd and 2nd place, respectively.

Ranked according to the Health Star Rating System of Australia, the George Institute for Global Health used this rating system to analyze over 400,000 varieties of food and beverage products from places all over the world. The system employs a star rating process with 5-stars as the healthiest and ½ a star as the least healthy. It also considers nutrient levels like fiber, calcium, protein, saturated fat, sugar, salt, and energy, to name a few. The study conducted highlighted the amount of energy, salt, saturated fat, and sugar in favorite food items on grocery shelves.

With a star rating of 2.81, Australia finished at 3rd, followed by the US at 2.82 and 2.83 for the UK at the top. On the other end of the spectrum, with a star rating of 2.27, India has the lowest score, followed by China at 2.43.

Dr. Elizabeth Dunford, the lead author of the study, found these results concerning. Why? Because the global trend of using processed foods keeps rising. And the worse is, these grocery shelves are stocked with products that contain higher amounts of salt and sugar that are making us sick. Furthermore, it is the poorer nations, or highly populous nations of the world that are affected by these diet-related diseases brought about by unhealthy packaged food and drinks since they are least able to address these issues.

Important Intake from the Study

  • The most energy-dense packages food products came from India with 1,515kJ/100g of food. The least energy-dense came from South Africa at 1,044kJ/100g.
  • China had the highest content of saturated fat in their packaged food. Saturated fat is considered harmful to the diet and needs to be eliminated or consumed sparingly.
  • China also scored worst on the amount of sugar with 8.5 grams of sugar per 100g of food. India was not far behind at 7.3g/100g. Comparatively, this sugar content is almost double the amount found in packaged foods in the UK and Canada at 3.8g/100g and 4.6/100g, respectively.
  • When it came to sodium levels, at an average content of 291-mg sodium per 100g of food—Canada topped the charts. The US was not far behind at 279mg/100g.
  • When it came to pre-packaged drinks, South Africa had the lowest star rating of 1.92 on average. On the other hand, China’s prepackaged drinks were amongst the healthiest surveyed. However, their packaged food index was at 2.39 on average.

Conclusion

The study had a perfect message for all of us, not just for people in the business of pre-packaged food but also for consumers.

“Billions of people are now exposed to very unhealthy foods on a daily basis. The obesity crisis is just the first ripple of a tsunami of dietary ill health that is coming for us. We have to find a way that the food industry can profit from selling rational quantities of quality food, rather than deluging us with unhealthy junk. There are few greater priorities for human health.” ~Professor Bruce Neal, Co-Author of the Study

Inspired by www.sciencedaily.com

Plant-Based Diets May Reduce The Risk of Cardiovascular Diseases By 32%

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Different kinds of diets exist, and some are designed to benefit people, especially those who are at high risk of developing cardiovascular diseases. One such diet is the plant-based diet. A study published in the Journal of the American Heart Association noted that eating more vegetables, fruits, legumes, whole grains, and fewer animal products can reduce the risk for severe cardiovascular diseases, particularly heart attacks. Lead author of the study Dr. Casey M. Rebholz from the Johns Hopkins Bloomberg School of Public Health in Baltimore noted that eating more plant-based foods can have benefits to having a healthy heart and more.

Plant-Based Diets and Heart Health

The study involved 12,168 middle-age individuals enrolled in the Atherosclerosis Risk in Communities study from 1987 to 2016. Those who have higher intakes of plant-based foods have better cardiovascular scores compared to those who consume more meat. The findings of the study also revealed that those who consume more plant-based whole foods are 16% less likely to suffer not only from a heart attack but also from a stroke.

You Don’t Need to Give Up on Animal Products

While consuming plant-based diets can help improve cardiovascular health, you don’t have to give up on animal products altogether. You can consume a smaller portion of animal-based food products on an occasional basis to enjoy the benefits of having good cardiovascular health. Reducing the number of animal-based products consumed can help reduce the risk of cardiovascular death by as much as 25% and improve the cardiovascular condition of people who are highly at risk of cardiovascular diseases by 32%.

Plant-Based Foods Provide More Nutrition

According to Chief Science Officer of the American Heart Association, Dr. Mariell Jessup, eating mostly plant-based foods provides more nutrition to the body. Vegetables and fruits, for instance, are rich in nutrients and are low in sugar, sodium, and cholesterol. Moreover, they don’t contain any saturated fat or trans-fat that may clog arteries easily.

Not All Plant-Based Foods Are Healthy

While plant-based foods are generally healthy, it is essential to take note that not all plant-based food is healthy. For instance, French fries or cauliflower pizza loaded with cheese is made from vegetables, but they are low in nutritional value. Moreover, they also contain high amounts of salt. When it comes to choosing the right plant-based foods, it is always ideal to go for unprocessed foods such as fruits, vegetables, and grains.

Is Plant-Based Fool-Proof?

Given that there are so many studies involving the benefits of plant-based food on cardiovascular health, is the plant-based food fool-proof? The lead researcher of the study pointed out that previous studies focused on the benefit of plant-based food in a smaller population, particularly vegetarians.  However, the limitation of the study was that it was conducted decades ago; thus, the results of the study may no longer reflect the food industry today. Studies like this should be replicated to reflect the modern food industry.

Inspired by www.medicalnewstoday.com

Can Skin Cancer Risk Be Reduced By Vitamin A?

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Are you ready for the answer? Straight from the researcher’s findings and as published in JAMA Dermatology:

“We found an inverse association between intake of vitamin A and carotenoids and risk of cutaneous [squamous cell carcinoma], supporting the protective role of vitamin A against [squamous cell carcinoma] development. Our data further support the contention that supplemental and dietary vitamin A may be beneficial in preventing [squamous cell carcinoma].”

When written in medical terminology, it all sounds like mumbo-jumbo. Why can’t they just answer the question with a straightforward yes or no? Simple, because in a live species and constantly changing the world and environmental factors there’s a lot of things that need to be considered. Let’s take the first step to make it easy to understand.

What is Vitamin A?

It is a fat-soluble vitamin that is important for sustaining a variety of life processes within our body. It is crucial for skin health, reproductive health, and eye health. Although a variety of study has shown the benefits of vitamin A in keeping the skin supple and young, there is no direct evidence to support its ability to boost skin health.

When sourced from animals, vitamin A is known as retinol and is found in beef liver, turkey, chicken, and eggs. In vegetables, it is known as beta-cryptoxanthin, alpha-carotene, and beta carotene. Good plant sources of vitamin A are papaya, apricots, broccoli, pumpkin, butternut squash, kale, carrots, and sweet potatoes to name a few.

Vitamin A can also be consumed from supplements. For females, the maximum daily dose recommended is not more than 700mcg daily and for men no more than 900mcg a day.

The Link Between Skin Cancer and Vitamin A

In the US alone, there are 1 million new cases of skin cancer each year. And the most prevalent type is the squamous cell carcinoma, according to the Skin Cancer Foundation. Due to its frequency, healthcare practitioners are urged to find better ways to lower people’s risk of getting skin cancer.

The results were based on a study of 48,400 men with an average age of 54.3 years old and 75,170 women with a mean age of 50.4 years old. The study took 26 years and resulted in a total of 3,978 documented skin cancer within the study population.

Analysis of subsequent follow-up showed that individuals who had a higher vitamin A intake showed to have a decreased risk for acquiring squamous cell carcinoma or skin cancer.

Key Findings of the Study

  • Yes, the study found that individuals who had a high intake of vitamin A showed an equally lower risk for skin cancer, specifically the squamous cell carcinoma type.
  • Is the form or source of vitamin A in the diet important? Yes, the source of vitamin A matters. According to the study, in the population studied, those who got their vitamin A sources from whole food and most especially those sourced from vegetables have a lower risk for cell cancer. Thus, vitamin A sourced from vegetables are better than the ones sourced from animals. And vitamin A sourced from whole food trumps the ones from dietary supplements.

Inspired by www.medicalnewstoday.com

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Coping With A Cancer Diagnosis Through Diet Changes

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A cancer diagnosis is typically a life-changing event. Along with preparing for the rigors of treatment, patients have to find ways to stay balanced mentally and physically. A diet change is often one of the top lifestyle adjustments recommended by doctors. Some diet changes can help recovery and make it easier to eat during treatment.

The Importance of Diet at Different Cancer Stages

Cancer is staged during diagnosis to indicate how far the original tumor has grown and spread. In stage one cancers, for instance, the cancerous cells are largely confined to the original tumor or very nearby tissues. By stage four, the most advanced type of cancer, cells have spread to more distant parts of the body, to other tissues and organs.

Some cancers are easy to catch early, like skin cancer, and then require minimal treatment to cure or for remission. Others, like mesothelioma, which is the cancer of the tissue layer surrounding the lungs, is very difficult to diagnose and is often only caught in later stages. For these late-stage cancers, treatment is usually more aggressive and damaging.

A good diet is important at any stage but eating well becomes more difficult in later-stage cancers. Multiple rounds of chemotherapy, doses of radiation and aggressive surgeries can cause appetite loss. Eating foods that are both nourishing and appetizing can be difficult. Patients at later stages can benefit from the services of a registered dietician.

Foods To Avoid During Cancer Treatment

During cancer treatment, it may become difficult to eat certain types of food. The body is often unable to process certain foods, and some foods are also detrimental to treatment. Meat, excluding fish, tends to be very difficult for the body to process during cancer treatment. This is especially true of meat that has been deep-fried, grilled or broiled. Carcinogenic byproducts result from cooking animal protein at high heat, which is problematic for cancer patients. Salty, sugary and oily foods are also not good for cancer patients as they require a lot of effort from the liver to process. Similarly, cancer patients should limit their consumption of alcohol. Another type of food to watch out for is raw and undercooked food. Cancer treatment results in a lowered immune system, which means the body can’t easily deal with pathogens found in raw and undercooked food. Even raw fruit and vegetables can be suspect if they haven’t been fully and properly washed.

Anti-Cancer Superfoods to Eat Instead

Avoiding meat during cancer treatment and recovery means focusing on a more plant-based diet. Patients should aim for between five and nine servings of fruit and vegetables per day. The following six plant superfoods are especially helpful:

– Broccoli
– Berries
– Tomatoes
– Walnuts
– Garlic
– Beans

Broccoli is a cruciferous vegetable like cauliflower and kale among others. However, broccoli contains a large amount of a compound called sulforaphane. This compound flushes out chemicals that cause cancer while also attacking cancer stem cells. It’s helpful for nearly any type of cancer, including lung, breast, prostate and skin cancer. The fiber content in broccoli is also filling, which is helpful to diets with limited protein. Also helpful in this regard are beans. They contain a fatty acid called butyrate, which can protect against cancer growth. The high fiber and plant protein provide a filling meal. As sugar is a food to avoid in cancer treatment, the natural sweetness of berries can help fill this void. They also contain high amounts of phytonutrients, which target cancer cells.

Even though cancer treatment tends to be very uncomfortable, patients can help their physical condition through a proper diet and the addition of various superfoods.