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  • A recent study of over 6,000 children by researchers at Albert Einstein College of Medicine of Yeshiva University, USA has found that seven in every ten children in the USA have low levels of vitamin D (lower than the acceptable healthy range).128 June 2009

    Millions of children low in vitamin D

    A recent study of over 6,000 children by researchers at Albert Einstein College of Medicine of Yeshiva University, USA has found that seven in every ten children in the USA have low levels of vitamin D (lower than the acceptable healthy range).  This study has suggested that these children may be at high risk for developing high blood pressure, as well as other types of heart disease together with problems with bone health.


    The researchers analysed blood levels of vitamin D in over 6,000 children between the ages of 1 and 21 which had been previously collected and documented by the National Health and Nutrition Examination Survey (NHANES) 2001-2004.  Blood levels of vitamin D are determined to be a deficiency if blood levels are less than 15 ng per mL and are determined to be  an insufficiency if blood levels are between 15 to 29 ng per mL.

    The researchers discovered that 9 percent of the children had deficient blood levels of vitamin D (approximately 7.6 million children) and that another 61 percent had insufficient blood levels of vitamin D (approximately 50.8 million children).  The research also determined that low vitamin D levels were more prevalent in older children, African-American and Mexican-American children, obese children as well as those children who drank milk less than once a week, or who spent more than four hours a day watching television, playing videogames or using the internet.

    The researchers recommended that children should eat foods rich in vitamin D, such as full fat milk and cold water, fatty fish, such as salmon, but conceded that this may not be enough to get adequate levels of vitamin D.  Some children may need supplementation of vitamin D, especially those who live in the northern parts, which gets little sunshine and darker skinned people, whose melanin may block absorption of the vitamin D from sunshine.

    The researchers also found that low levels of vitamin D deficiency were associated with higher parathyroid hormone levels, a marker of bone health, higher systolic blood pressure, and lower serum calcium and HDL (good) cholesterol levels, which are key risk factors for heart disease.

    Vitamin D deficiency in children can also cause the bone weakening disease rickets and in adults, causes the bone weakening disease osteomalacia.

    The study was published on Monday 3 August 2009 in the online version of Pediatrics.

    In addition to this, another recent study has suggested that intake of normal doses (RDI) of vitamin D supplements seems to be associated with decreases in total mortality rates. The relationship between baseline vitamin D status, dose of vitamin D supplements, and total mortality rates remains to be investigated.


    References:

    • Albert Einstein College of Medicine of Yeshiva University, Einstein News. Millions of U.S. Children Low in Vitamin D
    • Autier P, Gandini S. Vitamin D Supplementation and Total Mortality: A Meta-analysis of Randomized Controlled Trials. Arch Int Med, Vol. 167 No. 16, September 10, 2007
  • By following a healthy eating plan, you will maintain a healthy weight, will never need to go on a diet to lose weight, will ensure you are healthy and you will greatly reduce your risk of developing degerenative illness such as heart disease, diabetes and cancer.028 June 2009

    Dietary Guidelines for Better Health

    A good diet is necessary to get all the necessary and essential nutrients (vitamins, minerals and amino acids) for good health.

    By following a healthy eating plan, you will maintain a healthy weight, will never need to go on a diet to lose weight, will ensure you are healthy and you will greatly reduce your risk of developing degerenative illness such as heart disease, diabetes and cancer.

    A healthy eating plan will incorporate the following:

    • Eat 5-7 servings of vegetables every day, with 3-4 of these servings to be leafy green vegetables
      You must eat a range of different vegetables every day in order to intake all the vitamins and minerals plus the antioxidants they contain, for good health. Some of the vegetables eaten every day need to be raw.  Many studies show that a diet full of vegetables lower risk for a number of degerative illnesses, including heart disease (stroke, high blood pressure, coronary artery disease), diabetes and cancer.
    • Eat 3-5 servings of fruit every day
      You need to eat a range of fruit every day for the essential vitamins, minerals and antioxidants they contain.
    • Eat a healthy breakfast within one hour of waking
      In order to increase blood glucose levels without letting them spike, you must have a healthy breakfast.  A healthy breakfast contains the right levels of protein, complex carbohydrates (low GI carbohydrates) and healhy fats.
    • Eat three regular meals a day (breakfast, lunch and dinner), plus two to three  smaller, healthy snacks
      Having about 5-6 meals a day will help to keep blood sugar levels stable by ensuring the body has adequate intake of foods that can be converted into energy.
    • Eat some quality, complete protein at every meal and snack
      A quality protein contains all the 9 essential amino acids which are necessary in the diet every day because the body cannot produce these amino acids, they must be found in the diet.  All lean meat and meat products (dairy, eggs) are quality complete proteins but vegetarians can also get their quality, complete protein from non-genetically modified soy (a complete protein) or by combining nuts/seeds/grains/legumes in a specific ratio.
    • Ensure your grains are mainly wholegrain or wholewheat
      Wholegrains or wholewheat cereals and grains are much better for the body, as they provide fibre, a multitidue of vitamins, minerals and antioxidants and also help the gastrointestinal system function better.
    • Eat oily fish (salmon, tuna, mackerel) 3-4 times a week (except if you are pregnant)
      Cold water, oily fish such as mackerel,  salmon, sardines, trout, tuna are an excellent source of the anti-inflammatory omega-3 essential fatty acids.  The omega-3 fatty acids are needed in the diet because the body cannot produce them. Many studies show that omega-3 fatty acids greatly reduce risk of heart disease (stroke, high blood pressure, high triglycerides, high LDL cholesterol) and should be included as part of a healthy diet. Pregnant women should limit their fish intake to 2-3 times a week, to limit possible mercury intake (which is found in many fish).
    • Eat meat at only 3-4 main meals per week
      If you are eating breakfast, lunch and dinner every day, that will be 3 main meals per day x 7 days per week, which is a total of 21 main meals a week.  Out of the  21 meals per week, only 3-4 should contain meat, unless otherwise advised by your doctor. This rule does not apply to vegetarians/vegans.
    • Eat a handful of nuts and seeds every day
      All the nuts and seeds contain the “good” unsaturate fats (omega-3 and the healthy omega-6, GLA), which are beneficial for the whole body as they provide anti-inflammatory effects. The nuts and seeds that contain the highest levels are walnuts and pecans.  In addition to this, nuts and seeds contain a number of vitamins and minerals, as well as antioxidants which are beneficial for health.
    • Eat eggs 5-7 times a week
      Recent research shows that eating eggs does not significantly increase blood levels of LDL (“bad”) cholesterol as was previously thought.  Eggs are a powerhouse of vitamins and minerals and the yolk is packed with antioxidants. In addition to this, chickens which have been farmed organically (free range) and eat more green vegetables have eggs which are much higher in the anti-inflammatory omega-3 essential fatty acids.
    • Drink 8 glasses of water each day (more if exercising a lot or sweating)
      Water is required to hydrate the body and prevent dehydration.  As the body is mostly made up of water and a lot of it is lost through sweating and other bodily fluids, it needs to be replaced.  Drink a minimum of eight glasses of water every day – people who exercise a lot (athletes and others) and people who sweat a lot need to drink a little more to replace their fluids and rehydrate their body
    • Cook with cold pressed olive or sunflower oil
      It is much more adviseable to cook with cold pressed, extra virgin oil or cold pressed sunflower oil rather than with butter, lard or other fats. This is because olive oil and sunflower oil are polyunsaturated fats, which have a beneficial effect on the heart and the whole body.  Studies show that people who follow a Mediterranean diet, in which olive oil is used regularly, have a lowe incidence of heart disease, diabetes and cancer.


  • Fruits and vegetables contain a high level of vitamins, minerals and antioxdants which have a number of health promoting effects028 June 2009

    Benefits of Vegetables and Fruits

    There are a number of studies which suggest that a diet rich in vegetables and fruits may greatly reduce risk of a number of degenerative illness, such as heart disease, diabetes and cancer as well as to promote health in general and boost the immune system.  There is an abundance of research on the health benefits of eating a diet rich in vegetables and fruits. To reap the known health benefits of fruits and vegetables eat a wide variety and eat 3-5 servings of fruit and 5-7 servings of vegetables every day.


    Low intake of fruit, vegetables and oily fish is related to poor lung function

    In one study published by Harvard University, researchers found that a low intake of fruit, vegetables and oily fish (such as salmon) in teenagers is related to lung conditions such as asthma, wheezing, coughing and bronchitis. Around 20% of the children under 18 who were studied, suffered from these lung conditions also had a low intake of fruit, vegetables and oily fish.

    The 2,112 high school seniors took huffing and puffing tests to measure lung function, then filled out questionnaires about their eating habits, respiratory health, asthma symptoms, medications they take, smoking habits, and exercise.

    Teens who consumed the least amount of vitamin E, either in food or supplement form, were more likely to have asthma, now one of the most common diseases among adolescents. Present in green leafy vegetables, vegetable oils, nuts, cereals, and meats, vitamin E is essential for maintaining normal lung cell structure and protecting lungs and other tissues from damage by pollutants.

    Vitamin C is also necessary for protecting lungs and other organs from infections and the general wear and tear of living. Good sources of it include oranges, lemons, tomatoes, green veggies, potatoes, and strawberries. Most of the teens in the study got the daily recommended amount of vitamin C mainly from fruit punch cordial, which is not the best way to get the vitamin.

    Antioxidants in fruits and vegetables may protect against colon cancer

    Another study published by the Ohio State University suggests that understanding the molecular structures of the compounds that give certain fruits and vegetables their bright, rich colors may help researchers find even more powerful cancer fighters. Evidence from laboratory experiments on rats and on human colon cancer cells suggests that anthocyanins, the compounds that give color to most red, purple and blue fruits and vegetables greatly slow the growth of colon cancer cells. The findings also bring scientists a step closer to figuring out what exactly gives fruits and vegetables their cancer-fighting properties.

    An apple a day may keep the doctor away

    A study completed by researchers at the University of California Davis Medical School studied the effect of eating apples and drinking apple juice on heart disease risk. The study showed that study participants who included apples in the diet (and without making any other dietary changes),  were able to reduce their risk of heart disease. This is because apples are full of a number of antioxidant phytochemical substances that greatly decrease LDL cholesterol oxidation, which can build up in artery walls and causes heart attack and stroke.

    Researchers from the University of Nottingham, UK, recently reported that people who eat 5 or more apples a week have better lung function and lower risk of asthma and other respiratory disease compared to people who rarely eat apples. Their findings were based on a 10-year study involving 2,633 people examining relationships between diet and respiratory health. The researchers suspect that antioxidants in apples lead to these health benefits. In 1997 Finnish researchers reported that the antioxidant flavonoids may reduce the risk of lung cancer. This finding is based on a 25-year study examining relationships between diet and health in nearly 10,000 Finnish men.

    Carotenoids and cancer

    Carrots and other orange vegetables like apricots, pumpkin and sweet potato as well as dark green vegetables like broccoli, kale and spinach contain antioxidant phytochemicals called carotenoids (of which betacarotene is the most well known). The Nurses’ Health Study showed that women who eat the most carotenoid-rich vegetables have the lowest risk of breast cancer. The study reported that raw vegetables are the best way to get the most carotenoids, as cooking reduces these potent antioxidant substances.

    The powerful antixodants in blueberries

    A study Tufts University in Boston showed that blueberries ranked number one in antioxidant content out of the 40 fruits and vegetables studied. This study was initially conducted in 1999, but a later study confirmed these results by reporting that older rats fed blueberry extracts outperformed their study counterparts on balance, coordination and memory tests. The researchers have suggested that the phytochemical antioxidants in blueberries are responsible for the cognition and other benefits. These studies on blueberries are promising and more studies are planned to determine the effect of blueberries on ageing adults.

    References

    1. Harvard University Gazette Online: Teen Dietes can Hurt Their Lungs
    2. National Cancer Institute, USA: Nurses’ Health Study II: Risk Factors for Breast Cancer Among Younger Nurses
    3. Tufts University: The Power of Blue
    4. University of California Davis Medical School: UC David Study Shows 100% Apple juice is More Nutritious  Than Previously Thought
    5. Utah State University: Antioxidants in fruits and vegetables may protect against colon cancer