Category: Nutrition

It is estimated that up to 70 percent of people could have a vitamin D deficiency.

Depression and pain can both be signs of vitamin D deficiency, research suggests.

As well as low mood, the most important symptoms of depression are:

1. Decreased interest in life.
2. Energy loss.
3. Concentration problems.

People in the study reported pains such as:

• Neuropathic pain, including shooting or burning sensations in their legs and feet (61 percent).
• Sensory pain such as numbness and tingling in their hands, fingers and legs (74 percent).

Both depression and pain were reduced after participants were given vitamin D2 supplementation.

Some studies estimate that up to 70 percent of people could have a vitamin D deficiency.

The study, which lasted six months, included women with type 2 diabetes.

Dr Todd Doyle, the study’s first author, said:

“Pain is a common and often serious problem for women with type 2 diabetes and depression.

While further research is needed, D2 supplementation is a promising treatment for both pain and depression in type 2 diabetes.”

Foods that are rich in vitamin D include oily fish and eggs, but most people get their vitamin D from the action of sunlight on the skin.

That is why levels are typically lower in the body through the winter months in more Northern climes.

Professor Sue Penckofer said:

“Vitamin D has widespread benefits for our health and certain chronic diseases such as type 2 diabetes.”

Other disease linked to vitamin D deficiency include cardiovascular disease, diabetes and cancer.

The study was presented at a research conference at Loyola University Chicago’s Health Sciences Campus (Doyle et al., 2013).

Around one-quarter of people may be deficient in vitamin B12.

A poor memory can be a sign of vitamin B12 deficiency, research finds.

People in the study with low levels of vitamin B12 had worse memory for both ideas and events in their lives.

Low levels of vitamin B12 can contribute to brain shrinkage, the study also suggested.

Good sources of vitamin B12 include fish, poultry, eggs and low-fat milk.

Fortified breakfast cereals also contain vitamin B12.

People who may have difficulty getting enough vitamin B12 include vegetarians, older people and those with some digestive disorders, such as Crohn’s disease.

Dr Christine C. Tangney, the study’s first author, said:

“Our findings lend support for the contention that poor vitamin B12 status is a potential risk factor for brain atrophy and may contribute to cognitive impairment.”

For the study, 121 older people were given tests of memory and thinking and had their vitamin B12 levels measured.

Brain scans 4.5 years later revealed brain shrinkage in those who were deficient.

B12 deficiency was also linked to worse scores on cognitive tests.

Dr Tangney said:

“Our findings definitely deserve further examination.

It’s too early to say whether increasing vitamin B12 levels in older people through diet or supplements could prevent these problems, but it is an interesting question to explore.

Findings from a British trial with B vitamin supplementation are also supportive of these outcomes.”

Other, common signs of vitamin B12 deficiency include feeling tired, experiencing muscle weakness and being constipated.

The study was published in the journal Neurology (Tangney et al., 2011).

B12 deficiency early in life can lead to these cognitive problems.

Difficulties with memory and thinking skills can be signs of vitamin B12 deficiency, research finds.

People with a deficiency in this vitamin can find it hard to recall memories or to concentrate.

A study finds that low levels of vitamin B12 in infancy would result in poor development and performance on visuospatial skills and social perception tasks later on.

Social perception and visuospatial abilities are part of cognitive functioning, like understanding information and responding to them, or making judgments about social rules.

In this study, children low in vitamin B12 at 5 years of age scored poorly in cognitive tests such as recognising other children’s feelings and solving puzzles.

Dr Ingrid Kvestad, the study’s first author, said:

“Our results clearly demonstrate associations between early vitamin B12 status and various measures on development and cognitive functioning, as for example the ability to interpret complex geometrical figures, and the ability to recognize other children`s emotions.”

Their findings suggest that vitamin B12 deficiency causes harm or delays the development of children’s brains.

Previous studies have found that vitamin B12 is important for the developing brain, learning, problem solving skills, and memory.

Dr Kvestad said:

“The number of children in low-income countries that do not develop according to their potential is large.

Our results indicate that correcting children`s vitamin B12 status early may be one measure to secure a healthy development for these vulnerable children.

We are currently in the process of confirming our results in randomized controlled trials.”

Red meat is a good source of vitamin B12, but in South Asia and countries with low incomes, animal products are limited, thus low B12 status is often seen in those population.

For this study, 500 infants in Nepal underwent a blood test to estimate their vitamin B12 levels.

Then five years later, these children underwent several cognitive development tests.

Dr Kvestad said:

“Most of the Nepalese children participating in the study did not have severely low levels of vitamin B12, but their levels were suboptimal, below the recommendations for best possible growth and development.

It’s like a hidden deficiency of the vitamin in these children’s bodies, making their cells work rigorously to signalize imminent danger.

Our study is one contribution in the big puzzle to understand the implications low B12 levels might have on small children’s cognitive development.”

The study was published in the American Journal of Clinical Nutrition (Kvestad et al., 2021).

A pinch of this spice puts your immune system on guard.

Consuming even a tiny amount of pungent ginger compounds could strengthen the immune system.

The spice is traditionally considered an anti-nausea and anti-inflammatory natural remedy.

Ginger contains natural compounds such as gingerol, paradol, zingerone, and shogaol, which are known for their antioxidant activities and boosting the immune system.

Recent laboratory tests carried out by Professor Veronika Somoza and colleagues at Leibniz Institute in Germany, confirms the stimulating effect of ginger on the immune system.

The results show that drinking ginger tea enhanced the white blood cell response against bacterial infection.

Apparently, within 30 to 60 minutes after drinking a litre of ginger tea, a considerable amounts of pungent compounds entered the bloodstream.

The highest levels belonged to [6]-gingerol (gingerol) with a concentration of seven to 17 micrograms per litre (µg/l) in the blood.

Gingerol is a compound responsible for the sharpness of taste and smell of ginger.

How gingerol works

To see how gingerol works, the researchers first identified key receptors on neutrophils.

Neutrophils make up the majority of white blood cells that fight bacteria entering the body.

Next the team discovered that even a small amount of gingerol (equivalent to 15 µg/l) was enough to increase the vigilance of white blood cells.

The results revealed that the cells stimulated with gingerol had a 30 percent stronger response to a bacterial infection.

Dr Gaby Andersen, the study’s first author, said:

“Thus, at least in experiments, very low [6]-gingerol concentrations are sufficient to affect the activity of immune cells via the TRPV1 receptor.

In blood, these concentrations could theoretically be achieved by consuming about one liter of ginger tea.”

Professor Veronika Somoza, study senior author, said:

“So, our results support the assumption that the intake of common amounts of ginger may be sufficient to modulate cellular responses of the immune system.

Nevertheless, there are still many unanswered questions at the molecular, epidemiological and medical levels that need to be addressed with the help of modern food and health research.”

Related

• Plant extracts including ginger root help to relieve hangover symptoms.
• Certain spices such as turmeric and ginger root can block bad memories.
• Low FODMAP foods such as ginger help decrease inflammation.

The study was published in the journal Molecular Nutrition & Food Research (Andersen et al., 2023).

Stomach bloating affects one-third of adults in the US.

Reducing salt intake decreases stomach bloating, research concludes.

In addition, reducing fibre in the diet also combats the amount of stomach bloating.

Stomach bloating affects one-third of adults in the US.

Over 90 percent of people with irritable bowel syndrome experience stomach bloating.

It is caused by a buildup of gas in the gut.

The gas is created as the gut bacteria try to break down fibre.

Dr Noel Mueller, the study’s first author, said:

“Bloating is one of the leading gastrointestinal complaints in the U.S. and can be exacerbated in some people by a high-fiber diet; our results suggest that they might be able to reduce that bloating, without compromising on healthy fiber, by lowering their sodium intake.”

The conclusions come from a study of 412 people with high blood pressure which also collected data on stomach bloating.

It found that a low-fibre diet decreased the risk of bloating by 41 percent.

Men are particularly susceptible to the effect of dietary fibre on bloating.

A low sodium diet, meanwhile, decreased the risk of stomach bloating by 27 percent.

How salt causes bloating is not yet known, although the scientists think it could be because salt causes water retention.

Dr Mueller said:

“We hypothesize that sodium intake also alters the gut microbiome in a manner that modifies bacterial sulfide production.”

The study was published in The American Journal of Gastroenterology (Peng et al., 2019).

Vitamin D is vital for regulating the levels of phosphate and calcium in the body.

It is easy to miss the signs of a vitamin D deficiency as it tends not to cause any serious illness.

However, there are certain subtle signs that can indicate a deficiency in what is known as the ‘sunshine vitamin’.

A vitamin D deficiency can cause weight gain and weak muscles.

It has also been linked to developing bone pain or feeling generally fatigued.

Some people experience mood changes or persistent cramps.

Problems with the teeth may be linked to a vitamin D deficiency as well, since vitamin D is important for dental health.

However, all of these symptoms are general and could be related to other conditions.

That is why, if you are worried, it is important to get checked out by a healthcare provider.

Vitamin D is vital for regulating the levels of phosphate and calcium in the body.

These are essential to the bones, teeth and muscles.

Since vitamin D is naturally produced by the action of the sun on the skin, it is vital that people get enough vitamin D in the winter months.

During the darker months, taking 10 mcg of a vitamin D supplement is often recommended.

Another option is to ensure that your diet has enough vitamin D in it.

Foods that contain relatively high amounts of vitamin D include sardines, salmon, mackerel and herring.

Other foods high in vitamin D include egg yolks, liver, mushrooms and red meat.

Cereals and spreads are also typically fortified with vitamin D.

Vitamin D and immunity

Many studies have linked to vitamin D levels to immune function.

Some have suggested that having enough vitamin D can help to boost immunity against upper respiratory tract infections, of which COVID is one.

People with a vitamin D deficiency are also thought to be more susceptible to other everyday viruses, like common colds.

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As many as one-in-eight people could be low in vitamin B12.

Facial twitches and pain in the face can both be signs of vitamin B12 deficiency, studies suggests.

The reason is that the body uses vitamin B12 to make red blood cells and to keep the nervous system healthy.

B12 plays an important role in producing myelin, the protective sheath around nerve cells in the brain and spinal cord.

Facial pain can be felt under an eye or in the cheekbone area.

Sometimes it is felt across the forehead and approaching the nose.

Another sign of vitamin B12 deficiency can be cold sores.

Other, more common signs of vitamin B12 deficiency include feeling tired, experiencing muscle weakness and being constipated.

The study included 17 people with facial neuralgia who were given vitamin B12 injections for four weeks.

Dr Jitendra K. Baruah, the study’s first author, said:

“It was somewhat unexpected that vitamin B12 deficiency can cause isolated facial neuralgia.

Treatment for facial neuralgia is sometimes very difficult, and patients may often go into multimodalities treatment without much success.

Knowing that this condition is remediable with vitamin B12 therapy, it is important to identify these patients and treat them accordingly.”

Giving vitamin B12 supplements was also effective in alleviating cold sores, the researchers found.

Dr Baruah:

“It may be possible that having cold sores means there is an active herpes simplex virus located in the gasserian ganglion, indicating that there may be some compromise of that particular side and these trigeminal nerves are found to be more susceptible to deficiencies to vitamins, such as B12.”

Good sources of vitamin B12 include fish, poultry, eggs and low-fat milk.

Fortified breakfast cereals also contain vitamin B12.

People who may have difficulty getting enough vitamin B12 include vegetarians, older people and those with some digestive disorders, such as Crohn’s disease.

The study was published in the journal Pain (Koopman et al., 2009).