Category: Nutrition

Experts have estimated how much vitamin C we need relative to our body weight to boost the immune system.

People who weigh more need more vitamin C for a strong immune system to help fight against respiratory infections including COVID-19 and flu during colder months.

Experts have estimated how much vitamin C we need relative to our body weight to boost the immune system and also reduce the odds of heart disease.

So, it would be wise for heavier people to add to their diet more fruits and vegetables high in vitamin C such as strawberries, oranges, kiwis, and kale.

Past studies suggest that poor vitamin C levels in overweight and obese people could imbalance enzyme functions and so increase the risk of low-grade inflammation, cardiovascular diseases, respiratory infections, and getting frequent colds.

Researchers identified that for every extra 10 kilograms an individual carries they need to take 10 milligrams more vitamin C per day to maximise immune system functioning.

For example, if a 60 kg adult requires 110 mg of vitamin C per day then someone who weights 90 kg needs a 140 mg daily intake to obtain a comparable plasma vitamin C concentration.

Professor Carr, the study’s first author, said:

“Previous studies have already linked higher body weight with lower vitamin C levels.

But this is the first study to estimate how much extra daily vitamin C is actually needed for people, relative to their body weight, to help maximize their health.”

Public health officials should revise the guidance on vitamin C intake levels as the nutrient is important for immune health and helps protect our body against viral infections such as COVID-19 and flu.

Taking the correct amount of vitamin C could protect heavier people from such diseases.

Professor Carr said:

“We know obesity is a risk factor for getting COVID-19 and that obese patients are more likely to struggle to fight it off once infected.

We also know that vitamin C is essential for good immune function and works by helping white blood cells fight infection.

The results from this study therefore suggest that increasing your vitamin C intake if overweight might be a sensible response.

Pneumonia is a major complication of COVID-19 and patients with pneumonia are known to be low in vitamin C.

International research shows that vitamin C decreases the likelihood of people getting pneumonia and decreases the severity of it, so finding the right levels of vitamin C to take if you are overweight may help to better support your immune system.”

The best way to achieve the optimal levels of vitamin C is eating fruits and vegetables rich in vitamin C rather than taking supplements.

Professor Carr said:

“The old saying of ‘an apple a day keeps the doctor away’ is actually useful advice here.

An average-sized apple contains 10 milligrams of vitamin C, so if you weigh 70 to 80 kilograms, achieving the optimal amount of vitamin C your body needs could be as easy as eating an extra apple or two to give your body the extra 10 to 20 milligrams of daily vitamin C it needs.

If you weigh more than this, then perhaps an orange, which contains 70 milligrams of vitamin C, or a kiwifruit with 100 milligrams, may be the easiest solution.”

The study was published in the journal Nutrients (Carr et al., 2022).

Foods high in vitamin B12 include shellfish, eggs, fish, poultry, meats and milk.

A vitamin B12 deficiency means there is not enough vitamin B12 circulating in the body.

Mentally, prolonged vitamin B12 deficiency has been linked to a range of symptoms.

These include memory issues, confusion, irritability, depression and even psychosis, which is starting to believe things that are not true.

Other physical rather than mental symptoms of a vitamin B12 deficiency include headaches, fatigue, breathlessness and pale skin.

It is thought that up to six percent of people under 60-years-old have a vitamin B12 deficiency.

For those over 60, the figure could be as high as 20 percent.

Vitamin B12 is involved in the function and development of the nervous system and in the formation of red blood cells.

If vitamin B12 deficiency is not treated, it can even lead to vision loss, tingling in the extremities, nerve damage, mouth ulcers and problems with the tongue.

People who suspect they have a B12 deficiency should first get it checked with a test.

People who are particularly susceptible to a vitamin B12 deficiency include vegetarians and vegans as well as older people.

The former can get little B12 in their diet while the latter tend to have difficulties with absorption.

Other people with a higher risk of a B12 deficiency include those with digestive disorders, such as Crohn’s disease and IBD.

In the normal course, though, taking a B12 supplement is one of the easiest ways to combat this problem.

Adults need around 1.5 mcg per day.

For those who have problems with absorption, regular shots may be required.

Usually, symptoms of a vitamin B12 deficiency will clear up with treatment over time.

However, the longer that the condition goes untreated, the more likely it is that permanent damage will be caused.

Foods high in vitamin B12 include shellfish, eggs, fish, poultry, meats and milk.

.

Bloating is a frequent symptom of irritable bowel syndrome and is triggered by specific types of diet.

A low-fibre diet can help to reduce the stomach discomfort, pain, bloating, flatulence, and diarrhoea linked to irritable bowel syndrome, research finds.

Typical foods to avoid include:

• garlic,
• artichokes,
• onions,
• Brussels sprouts,
• cabbage,
• peas,
• cereals,
• soy beans,
• celery,
• beans,
• cauliflower,
• leeks,
• bread and pastries made of wheat,
• corn,
• broccoli,
• bananas,
• carrots,
• grapes,
• peaches and figs.

All these foods are known technically as fermentable oligosaccharides, disaccharides, monosaccharides and polyols or FODMAPs.

FODMAPs are resistant to digestion and tend to absorb water.

These fermentable foods are components of what is known as a “flatulogenic” diet.

This tends to increase intestinal gas production due to changes in the microbiota, the microorganisms living in the human body.

FODMAPs are used by gut bacteria as a fuel, resulting in the production of the hydrogen and methane gas responsible for bloating in some people.

They also produce hydrogen sulfide, which produces a similar smell to rotten eggs.

On the other hand, healthy people’s gut microbiota remains unaffected or less disturbed by this type of food.

Professor Giovanni Barbara, one of the microbiota experts who presented this topic at the Gut Microbiota for Health World Summit in Miami, said:

“Recent findings suggest that IBS is linked to clearly detectable gut microbiota alterations.

Additionally, bloating can be related to specific kinds of diet, thus opening up promising paths towards an efficient disease management.”

For many years, conditions such as bloating and IBS were considered a psychological disorder mostly affecting young females with anxiety.

As a result, it seemed to be an imaginary illness and so patients were not treated seriously.

Today around 20 percent of the population in Western countries suffer from IBS, with the most common complaint being bloating.

Diarrhoea, sudden urges to have bowel movements, discomfort and abdominal pain are symptoms of gastrointestinal disorders such as IBS (irritable bowel syndrome).

Professor Barbara said:

“We now know for sure that diets containing low fiber content improve these symptoms significantly.

Recent research results suggest that, compared to a normal Western diet, a diet low in so-called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) reduces symptoms of IBS, including bloating, pain and passage of wind.”

The study was published in the journal PLoS One (Sloan et al., 2019).

Two vitamin Ds share a very similar structure, but only one of them is important for human health and could fight infections.

While the importance of vitamin D on human health is undeniable, experts question if vitamin D2 (ergocalciferol) has any beneficial effect, but are sure about vitamin D3 (cholecalciferol).

This pro-hormone is involved in a wide range of activities such as helping the body to use calcium for bone health and preventing osteoporosis, reducing depression, heart disease and some cancers, and boosting the immune system.

A study suggests there is a big difference between the two vitamin Ds, with vitamin D3 strengthening the immune system against infections such as COVID-19 but vitamin D2  having no effect on human health.

The study examined the effect of vitamin D2 and vitamin D3 supplementation on women aged between 20 to 64 for 3 months in winter.

One group received none (placebo), the second a daily dosage of 15 μg vitamin D2, and the third 15 μg vitamin D3 per day, within fortified orange juice and biscuits.

The results showed that vitamin D3 could activate the immune system by making it stronger against bacterial and viral diseases whereas vitamin D2 didn’t show any impact on human health.

Professor Colin Smith, the study’s senior author, said:

“We have shown that vitamin D3 appears to stimulate the type I interferon signaling system in the body—a key part of the immune system that provides a first line of defense against bacteria and viruses.

Thus, a healthy vitamin D3 status may help prevent viruses and bacteria from gaining a foothold in the body.

Our study suggests that it is important that people take a vitamin D3 supplement, or suitably fortified foods, especially in the winter months.”

Vitamin D2 is found in some plants and fungi like mushrooms, while some animal sources contain vitamin D3.

Although both forms of the vitamin are sold as food supplements or found in some fortified foods such as bread, yogurts, juices, breakfast cereals, most vitamin D3 comes from exposure to sunlight and is produced in the skin.

Many people are vitamin D3 deficient due to living in poor climates like the UK where sunlight is insufficient, especially in the winter.

Moreover, in the past few years, due to the pandemic, exposure to the sun has been reduced dramatically as many people were in lockdown or working from home.

Professor Susan Lanham-New, study co-author, said:

“While we found that vitamin D2 and vitamin D3 do not have the same effect on gene activity within humans, the lack of impact we found when looking at vitamin D2 means that a larger study is urgently required to clarify the differences in the effects.

However, these results show that vitamin D3 should be the favored form for fortified foods and supplements.”

The study was published in the journal Frontiers in Immunology (Durrant et al., 2022).

In the winter months, when less sunlight hours are available, it can be difficult to get the requisite amount of vitamin D.

Sadness can be one of the consequences of a vitamin D deficiency.

When people are low in this vitamin they sometimes feel a loss of interest in activities that they used to be motivated to perform, such as work and exercise.

Low levels of vitamin D have also been linked to anxiety disorders.

Indeed, people diagnosed with anxiety disorders often have low levels of the vitamin in their bloodstream.

A vitamin D deficiency has also been linked to severe fatigue and poor sleep quality — both of which are clearly associated.

Most people get enough vitamin D during the summer months from their exposure to sunlight.

The body produces vitamin D when sunlight hits the skin.

However, in the winter months, when less sunlight hours are available, it can be difficult to get the requisite amount.

Around one-in-five people are thought to have a vitamin D deficiency.

A deficiency in this vitamin is particularly prevalent among people with darker skin, who do not leave the house or who are pregnant or have problems with absorption.

Vitamin D supplementation is one option for correcting the problem.

Around 10 mcg per day is the dose often recommended.

A change of diet can also help the problem.

Vitamin D is particularly abundant in foods like milk, liver, fatty fish, and egg yolks.

Avoid too much vitamin D

At the other end of the scale, some people take too much vitamin D supplementation.

Signs of very high levels of vitamin D include excessive urination, vomiting, muscle weakness and dehydration.

Too much vitamin D can even lead to kidney stones, loss of appetite, pain and confusion.

It is not possible to get too much vitamin D from sun exposure, so it is almost always taking too many supplements that is to blame.

.

Eating this anti-inflammatory fruit commonly used in traditional medicine and food may give you a longer life.

Eating chili peppers may increase lifespan and lower the odds of dying from cancer or cardiovascular disease, a study suggests.

Researchers in past have shown that the capsaicin in chili pepper acts as an antioxidant, helps regulating blood glucose, reduces inflammation, and has anticancer powers.

Capsaicin is the active compound of chili pepper that gives this plant a spicy taste.

The research team looked at 4,729 studies to see if there is any link between eating chili pepper and a reduced risk of death caused by cancer, heart disease, and stroke.

The data analysis showed that four of studies involving 570,762 subjects met their criteria.

The results showed that those who ate chili pepper regularly were 26 percent less likely to die from cardiovascular disease than non-consumers or those who hardly ate chili pepper.

The chili pepper eaters also had a 23 percent lower risk of dying from cancer and a 25 percent reduced risk of dying from any disease.

Dr Bo Xu, the study’s senior author, said:

“We were surprised to find that in these previously published studies, regular consumption of chili pepper was associated with an overall risk-reduction of all cause, CVD and cancer mortality.

It highlights that dietary factors may play an important role in overall health.

The exact reasons and mechanisms that might explain our findings, though, are currently unknown.

Therefore, it is impossible to conclusively say that eating more chili pepper can prolong life and reduce deaths, especially from cardiovascular factors or cancer.

More research, especially evidence from randomized controlled studies, is needed to confirm these preliminary findings.”

Dr XU pointed out that those four studies had some limitations including lack of specific information on participants heath and some missing factors that might affected the results.

Moreover, the type and amount of chili pepper consumed by individuals were all different in each study.

Therefore, it is not easy to conclude how often, what type, and how much chili pepper needs to be consumed in order to get the related health benefits.

The study was presented at the American Heart Association’s Scientific Sessions 2020 (Kaur et al., 2020).

Drinking even one cup a day of this beverage may help you to live longer.

Drinking either caffeinated or decaffeinated coffee can reduce the risk of death by nearly 20 percent, experts say.

People who drink at least one cup of coffee a day live longer and have a lower death rate from kidney disease, cancer, diabetes, heart disease, and stroke.

A study found that people who drank at least one cup of coffee daily compared to none were 12 percent less likely to die early.

Moreover, participants in this study who had two to three cups of coffee per day were 18 percent less likely to die early.

Dr Veronica Setiawan, the study’s lead author, said:

“We cannot say drinking coffee will prolong your life, but we see an association.

If you like to drink coffee, drink up!

If you’re not a coffee drinker, then you need to consider if you should start.”

More than 185,000 adults aged 45- to 75-years-old were enrolled in the study and they were followed-up over 16 years.

Dr Setiawan said:

“This study is the largest of its kind and includes minorities who have very different lifestyles.

Seeing a similar pattern across different populations gives stronger biological backing to the argument that coffee is good for you whether you are white, African-American, Latino or Asian.”

Previous studies have shown that drinking coffee is linked to a lower risk of Parkinson’s disease, cancer, liver disease, and type 2 diabetes.

But don’t forget to drink it when it has cooled as, according to the World Health Organization, drinking very hot beverages can cause esophageal cancer.

Coffee is a good source of phenolic compounds that have antioxidant activity and so is important in lowering the risk of cancer.

This study doesn’t show what makes coffee so special or what components in coffee could be responsible for its effect.

But it clearly shows that drinking coffee provides health benefits and so it can be used along with a healthy diet.

Dr Setiawan said:

“Some people worry drinking coffee can be bad for you because it might increase the risk of heart disease, stunt growth or lead to stomach ulcers and heartburn.

But research on coffee have mostly shown no harm to people’s health.”

The study was published in Annals of Internal Medicine (Park et al., 2017).

A vitamin that reduces autoimmune disease risk by almost one-quarter.

Vitamin D supplementation over five years is linked to lower autoimmune disease risk of 22 percent, a study reveals.

Inflammatory disorders such as thyroiditis, rheumatoid arthritis, psoriasis, inflammatory bowel disease, and polymyalgia rheumatica are examples of autoimmune diseases (AD).

AD can lead to life-threatening complications and death as currently there are no cures for AD and only a few treatments seem to be effective.

However, past research has highlighted that vitamin D and omega-3 (or n-3) fatty acid supplements may benefit many patients with these conditions.

A study called ‘VITAL’ assessed 25,871 participants to see whether supplementation of vitamin D or omega-3 or a combination of these two have any impact on reducing AD rates.

Participants were divided into different groups; receiving either 2,000 IU vitamin D3 or 1,000 mg of fish oil a day or a combination of both.

The fish oil capsule contained 460 mg of eicosapentaenoic acid (EPA) and 380 mg of docosahexaenoic acid (DHA).

The research team found that those who received vitamin D with fish oil or vitamin D alone were less likely to develop AD.

Dr Karen Costenbader, the study’s senior author, said:

“This is the first direct evidence we have that daily supplementation may reduce AD incidence, and what looks like more pronounced effect after two years of supplementation for vitamin D.

Now, when my patients, colleagues, or friends ask me which vitamins or supplements I’d recommend they take to reduce risk of autoimmune disease, I have new evidence-based recommendations for women age 55 years and older and men 50 years and older.

I suggest vitamin D 2000 IU a day and marine omega-3 fatty acids (fish oil), 1000 mg a day—the doses used in VITAL.”

The results show that 5 years vitamin D supplementation reduced autoimmune disease by 22 percent in patients with AD.

Whereas supplementation of fish oil with or without vitamin D reduced the AD rate by only 15 percent.

Dr Jill Hahn, the study’s first author, said:

“Autoimmune diseases are common in older adults and negatively affect health and life expectancy.

Until now, we have had no proven way of preventing them, and now, for the first time, we do.

It would be exciting if we could go on to verify the same preventive effects in younger individuals.”

The study was published in BMJ (Hahn et al., 2021).

The warning signs that suggest you are at risk of developing fatty liver disease.

Accumulation of fat in the liver can cause non-alcoholic fatty liver disease (NAFLD), a condition seen in overweight or obese people.

NAFLD is not caused by alcohol, but if untreated could lead to cirrhosis resembling the liver damage from too much drinking.

However, foods and beverages containing alcohol or sugar can aggravate the condition, so the advice is to limit intake.

NAFLD is the most common liver disorder globally.

About 70 percent of people with obesity, 60 percent with diabetes, and 20 percent with a healthy weight have this condition.

The human liver normally contains some fat, but when fat is above 5 percent of the liver’s weight, then fatty liver disease may develop.

In the early stages, NAFLD usually does not show any symptoms but it can be detected by a liver function test from the blood sample.

The warning signs appear when it progresses to non-alcoholic steatohepatitis (NASH) or fibrosis in which the liver has become inflamed.

A person with NASH may feel:

• extremely tired,
• fatigued,
• a pain in the top-right of the belly over the lower-right side of the ribs,
• and losing weight for no reason.

Prolonged fibrosis and persistent inflammation will cause cirrhosis where the liver is severely scarred and damaged.

The permeant damage can lead to liver cancer, liver failure, and in the end death.

The symptoms for cirrhosis may include:

• itchy skin,
• oedema (swelling in the legs or tummy),
• and jaundice (the skin and whites of the eyes turn yellow).

We don’t know how a benign fatty liver develops into a serious conditions such as non-alcoholic steatohepatitis and liver fibrosis.

To understand the process, researchers carried out a genetic analysis of the hepatocyte, the main functional cells in the liver.

Professor Stephan Herzig, the study’s co-author, said:

“Understanding the mechanism by which this condition becomes life threatening is key in our quest for the discovery of therapeutic solutions and preventative measures.”

The research team developed a method targeting particular nodes in the protein network to stop the disease progressing or even avoid fibrosis.

A network of proteins called ‘transcription factors’ are involved in the process of the hepatocyte reprogramming.

Failure in the process could result in hepatocyte cell dysfunction.

For example, during NASH development the hepatocyte cells lose their identity.

Dr Ana Alfaro, the study’s first author, said:

“These findings are important because they unravel the cellular mechanisms underlying non-alcoholic steatohepatitis.

Knowing about the role of the protein networks and the identity loss of hepatocytes gives us potential intervention targets for the development of effective therapies.”

The study was published in the journal Cell Metabolism (Loft et al., 2021).