The study, published in the British Journal of Nutrition, found that eating [...]]]> As a nutritional therapist, I am always interested in new dietary approaches to protect our health as we age.  I was particularly interested to read about a recent study which found dried plums to be of significant benefit in supporting bone health.

The study, published in the British Journal of Nutrition, found that eating dried plums increased bone formation in postmenopausal women.

Although bone is often thought of as inert, it is in fact a ‘living structure’, constantly being broken down and rebuilt.  This is a process known as ‘bone turnover’.  If bone is broken down more quickly than it is remade, then osteoporosis can result.  This condition is of particular concern to postmenopausal women who produce less of the bone-protecting hormone oestrogen.

A recent study has found dried plums to be of significant benefit in supporting bone health (2)

The bone-thinning disease, osteoporosis, is in fact a major health concern in the UK.  In the over-50s, 1 in 3 women and 1 in 12 men are affected.

The study, conducted by Professor Bahram H. Arjmandi, tested the effects of daily consumption of 100g dried plums on the bone density of 55 postmenopausal women over a 12 month period.  A control group were given 100g dried apples.

Bone health in the women was measured at 3, 6, 9 and 12 months, by measuring markers of bone turnover in the blood.  X-rays were also used at these intervals to assess bone mineral density.

Over the 12-month period, dried plums resulted in increased bone density of both the ulna (a bone in the forearm) and the spine.  No such effect was seen in the group taking the dried apple.

Professor Arjamandi reasons that the special phenolic compounds in dried plums increase levels of a hormone linked to bone formation.  These compounds also help to prevent bone from being broken down. Dried plums, or prunes, are also high in antioxidants and provide essential nutrients for bone health such as potassium, boron and copper.

Introducing dried plums into the daily diet may therefore be a positive step in the prevention of osteoporosis.  ”Don’t wait until you get a fracture or you are diagnosed with osteoporosis and have to have prescribed medicine,” Arjmandi suggests, “People could start eating two to three dried plums per day and increase gradually to perhaps six to ten per day.  Prunes can be eaten in all forms and can be included in a variety of recipes.”

Dried fruits certainly offer a variety of health benefits, as they are higher in fibre and phenols, and are more nutrient-dense, than fresh fruit.  For those interested in maintaining or improving their bone health, this initial research suggests that introducing prunes in particular to the diet could be a positive step.

Written by Nadia Mason

References

1.  Shirin Hooshmand, Sheau C. Chai, Raz L. Saadat, Mark E. Payton, Kenneth Brummel-Smith, Bahram H. Arjmandi.Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition, 2011; 1 DOI: 10.1017/S000711451100119X

2.  Image courtesy of Just4you.

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2. Onions and bone density, an unlikely connection?
3. New evidence points toward the importance of B vitamins for bone health

Support your skin care through [...]]]> This blog post looks at some of the key nutritional supplements for supporting and maintaining healthy skin.  Follow our top five tips and your skin will be looking healthy and radiant all through natural choices and healthy diet without the need for beauty products that contain harmful chemicals.

Support your skin care through nutrition and a healthy diet (1)

1. Fish Oils

Fish oils are essential fatty acids which means that they are not made by the body and have to be consumed (either eaten or supplemented) in order to provide the body with their fantastic benefits.  Fatty acids have been recognised for their ability to improve the skin through their anti-inflammatory activity which may also reduce the development of eczema psoriasis, acne and rashes.  They can also help to firm the skin and potentially reduce lines and wrinkles.  Read more about the power of fish oils for skin health in previous blog posts here.  Overall a top skin care provider!

2. Antioxidants:

Oxidative damage from free radicals (unstable molecules) is the primary cause of premature skin aging as they can interfere with DNA and breakdown collagen which contributes to the formation of those dreaded wrinkles.  Antioxidants have been found to help prevent this damage and protect the body from their harmful effects.  Antioxidants, such as alpha tocopherol, beta carotene, lycopene, and lutein, have also been identified to protect against UV damage (photoaging) which causes the most harm to the skin (3).

3. Multivitamin

Eating a diet rich in vegetables, fruits and wholegrains helps to provide the body with vitamins, minerals, fibre and other essential components to help the body to function optimally and keep the skin in its best condition.  Adding a multivitamin (which are natural nutrients that are essentially consumed as the body can not produce them itself) to this regime can offer a great boost to your body’s balance of health and support the health and appearance of the largest organ in your body, your skin.  Again multivitamins that include the antioxidant vitamins A, C, E are great skin supporters, and also B3, D and K have also been identified as protecting against the biggest skin ager, photoaging (4).

Having a healthy diet with lots of vitamins and antioxidants such as vitamin C, can help to encourage collagen production

4. Collagen

As we age, our collagen stores steadily decrease which reduces the elasticity in our skin and causes lines and wrinkles, so supplementing collagen may help to limit these effects.  Also having a healthy diet with lots of vitamins and antioxidants such as vitamin C, can help to encourage collagen production and its use within the body, which may assist in keeping the skin bright and youthful.

5. Probiotics

Probiotics are non digestible foods that can promote health by stimulating the activity of beneficial bacteria in the gut.  They have been found to assist with the absorption of nutrients in the digestive tract which then allows the nutrients to fully benefit the skin.  Additionally, probiotics have also been recognised for stimulating the microflora of the skin and protecting the skin through the immune system (6).  Therefore these friendly bacteria are perfect little protectors of youthful skin so make sure you include them in your daily routine.

A top tip for supplementing would be to include probiotics with your supplements to ensure that your digestive system is optimal and you are absorbing the necessary nutrients from the supplements you are taking.

P.S. You may also wish to consider using light therapy as an alternative to help keep skin beautiful, as they have been found to kill the bacteria that causes acne and also to reduce the inflammation in the skin caused by acne.  They do this through the combination of wavelengths which also assist facial lesions, scars and many other conditions.  They have also shown to be very effective at brightening the skin tone (7,8).  Therefore they may be worth considering if you are suffering from a skin complaint.

Written by Lauren Foster

References

(1) Image courtesy of  photostock.

(2)De Spirit s et al. (2009) Intervention with flaxseed and borage oil supplements modulates skin condition in women. British Journal of Nutrition, 101:440-445.

(3) Evans, J.A. & Johnson, E.J. (2010) The Role of Phytonutrients in Skin Health. Nutrients, 2, 903-928.

(4) Zussman, J., Ahdout, J. and Kim, J. (2010) Vitamins and photoaging: Do scientific data support their use? American Academy of Dermatology, Vol. 63, No. 3.

(5) Zouboulis, C.C., Makrantonaki, E. (2011) Clinical aspects and molecular diagnostics of skin aging. Clinics in Dermatology, 29, 3–14.

(6) Krutmann, J. (2009) Pre- and probiotics for human skin. Journal of Dermatological Science 54, 1–5.

(7) Babilas, B. (2010) Light-assisted therapy in dermatology: The use of intense pulsed light (IPL). Medical Laser Application, Vol. 25, 61–69.

(8) Lee, S.Y., You, C.E. & Park, M.Y. (2007) Blue and red light combination LED phototherapy for acne vulgaris in patients with skin phototype IV. Lasers in Surgery and Medicine, 39:180–188.

Related posts:

1. Healthy skin the light therapy way
2. Healthy eating for healthy glowing skin
3. The health benefits of coconut oil

A Mediterranean diet rich in fish, whole grains, beans/pulses, vegetables, fruits and olive oil is full of antioxidants and omega [...]]]> Protecting your skin from the sun’s harmful rays doesn’t stop with applying sun creams.  There is a wide range of things we can do nutritionally to protect our bodies from the inside out.

A Mediterranean diet rich in fish, whole grains, beans/pulses, vegetables, fruits and olive oil is full of antioxidants and omega 3 fatty acids. (2)

Many people admire the olive complexions of our Mediterranean neighbours although it is their diets that we should perhaps pay the most attention to.  Dr Niva Shapira writes on the importance of antioxidants and omega 3 fatty acids for the protection against sun damage to the skin (1).  She comments that in Mediterranean regions the rate of melanoma skin cancers is low even though the solar radiation is high, and that much of the protection against sun damage comes from the diet.  The paper concentrates on the traditional Greek-style Mediterranean diet (3) which is rich in fish, whole grains, beans/pulses, vegetables, fruits and olive oil.  Long chain omega 3 fatty acids are used by the body for the production of potent anti inflammatory chemicals and may help to reduce sun induced inflammation, UVB skin sensitivity and may also help in the prevention of sunburn.

Antioxidants, vitamins and flavonoids may help to ‘quench’ destructive molecules that lead to sun damage.  Vegetables and fruits, especially the colourful ones, contain an array of different antioxidants so be sure to get your five a day.

Beta carotene, lycopene and lutein are carotenoids that seem to be particularly effective for protecting against sun damage.  Good sources include carrots, sweet potatoes, tomatoes, squash, peppers, cantaloupe melons, nectarines, papaya, mango and dark green vegetables.

Astaxanthin is a red-coloured ‘carotenoid’ that causes lobsters, flamingos and salmon to be a deep shade of pink.  It also happens to be a great filter for UVA and UVB light.

Astaxanthin supplements may be the perfect addition to help those with fair skin and who are prone to sunburn, protect themselves from the sun.  Used alongside sun creams it may help to lessen the reaction to UV light that causes itchy, raised patches called hives or UV urticaria.

Blackcurrant contains more anthocyanodins, vitamins C, E and polyphenols than even Blueberries.

A nice addition to Astaxanthin is Blackcurrant extract. Blackcurrant contains more anthocyanodins, vitamins C, E and polyphenols than even Blueberries, which is why the two ingredients are so good for the effects of sunlight on the macula at the back of the eye.

Anthocyanodins also protect connective tissue by maintaining its elasticity, something lost in prematurely ageing skin.  This means that they are ideally combined when someone needs to protect their skin in the long term from the damage UVA and UVB rays can cause.

The most important thing to remember when enjoying the sun shine this year though is to be sensible and safe.  If you have been out in the sun for a while, go and get some shade.  Wear adequate clothing, keep well hydrated and avoid prolonged sun bathing.  That way you will be in tip top condition to make the most of those precious hours of sunshine!

(1)  Shapira N.  2010.  Nutritional approach to sun protection: a suggested complement to external strategies.  Nutrition Reviews.  68:75-86.

(2) Image Courtesy of m_bartosch.

(3)  Ani Richardson (BSc, MSc Nutritional Medicine, RNutr). Mediterranean diet comes up top again.  bodykind Blog, May 4th 2011.

Written by Mike Pye

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3. Natural sun protection from lavera

Male sub-fertility affects around [...]]]> A recently published review paper (1) which assessed a number of published trials has found that antioxidant supplements may be of benefit to couples who have had difficulties conceiving naturally.  The review paper has found that the partners of men who take antioxidant supplements are more likely to become pregnant.

Male sub-fertility affects around one in 20 men.  Free radicals produced in the body (also known as reactive oxygen species) are known to cause damage to cells, and in particular sperm cells, which may result in lowered sperm counts and interfere with their ability to fertilise eggs.  Antioxidants, including certain vitamins and minerals, may help to reduce the damage caused by free radicals.

The review (1) focused on 34 trials involving 2,876 couples undergoing assisted reproductive techniques such as in vitro fertilisation and sperm injections. Most men in the trials had low sperm counts or low sperm motility.  Many types of antioxidants were investigated in the trials, for example vitamin E, L-carnitine, zinc and magnesium.

Compared to men not taking a supplement, a couple was more likely to have a pregnancy or live birth if the man took antioxidants.  “When trying to conceive as part of an assisted reproductive program, it may be advisable to encourage men to take oral antioxidant supplements to improve their partners’ chances of becoming pregnant,” said lead researcher Marian Showell, who works in Obstetrics and Gynaecology at the University of Auckland in Auckland, New Zealand (2). “However, these conclusions are currently based on limited evidence.”"We need more head-to-comparisons to understand whether any one antioxidant is performing better than any other,” (2). 

More evidence is certainly needed before any firm conclusions can be made, however eating a healthy diet rich in fruit, vegetables and wholegrains will to provide the body with many antioxidant nutrients and could be useful to aid fertility.  I have previously written about diet quality, antioxidants and fertility here

Previous study authors have noted “that people who consume more fruits and vegetables are ingesting more antioxidants, and this is the important point“, “We saw that, among the couples with fertility problems coming to the clinic, the men with good semen quality ate more vegetables and fruit (more vitamins, folic acid and fibre and less proteins and fats) than those men with low seminal quality“.  “A healthy diet is not only a good way of avoiding illness, but could also have an impact on improving seminal quality.  What we still do not understand is the difference between taking these vitamins naturally and in the form of supplements” (3).  If you decide you want to start taking an antioxidant supplement it is always best to check with your medical doctor first.

(1)Showell MG et al.  2011.  Antioxidants for male subfertility. Cochrane Database Syst Rev.  2011 Jan 19;1:CD007411. 

 (2)Press release.   Wiley-Blackwell (2011, January 19). Antioxidants may improve chances of conceiving in male subfertility. ScienceDaily. Retrieved January 24, 2011, from http://www.sciencedaily.com­ /releases/2011/01/110118200813.htm

(3)  Mendiola et al. A low intake of antioxidant nutrients is associated with poor semen quality in patients attending fertility clinics. Fertility and Sterility, May 2009; DOI: 10.1016/j.fertnstert.2008.10.075 Quote from press release Plataforma SINC (2009, June 3). Semen Quality May Depend Upon Antioxidants In Man’s Diet. ScienceDaily. Retrieved June 4, 2009, from http://www.sciencedaily.com/releases/2009/06/090602083727.htm

Written By Ani Kowal

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2. Drinking cola could be bad news for reproductive health in men
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The study found that, instead of heading out in the sun, the best [...]]]> New research (1) from the UK, published in the journal of evolution and human behaviour, has found that eating a healthy diet rich in vegetable and fruits may help give the skin a healthy glow, similar to that experienced through tanning. 

The study found that, instead of heading out in the sun, the best way to get a healthy skin glow was to eat vegetables and fruits rich in carotenoids, such as carrots and tomatoes.   In a press release (2) Dr Ian Stephen, from the School of Psychology, University of Nottingham, who led the research as part of his PhD at the University of St Andrews and Bristol University said: “Most people think the best way to improve skin colour is to get a suntan, but our research shows that eating lots of fruit and vegetables is actually more effective”.

The researchers found that individuals who ate vegetables and fruits rich in carotenoids every day had a golden skin colour.  Carotenoids act as antioxidants in the body.  Antioxidants  help to soak up damaging compounds in the body, known as free radicals, which are produced by the stresses and strains of everyday living.  Carotenoids are particularly important for a strong and healthy immune system.   These antioxidants are responsible for the red and orange colouring in vegetables and fruits.  Carotenoids belong to a group of compounds that include alpha-carotene, beta-carotene and beta- cryptoxanthin. Carotenoids  are mainly found in fruits and vegetables, such as:

Carrots , plums, mangoes, apricots, cantaloupe melon, sweet potatoes, kale, spinach, cilantro (coriander), collard greens, fresh thyme, turnip greens, winter squash

Dr Stephen said (2): “We found that, given the choice between skin colour caused by suntan and skin colour caused by carotenoids, people preferred the carotenoid skin colour, so if you want a healthier and more attractive skin colour, you are better off eating a healthy diet with plenty of fruit and vegetables than lying in the sun.” Dr Stephen suggests that the study is important because evolution would favour individuals who choose to form alliances or mate with healthier individuals over unhealthy individuals.  Professor David Perrett, who heads the Perception Lab, said (2): “This is something we share with many other species. For example, the bright yellow beaks and feathers of many birds can be thought of as adverts showing how healthy a male bird is. What’s more, females of these species prefer to mate with brighter, more coloured males. But this is the first study in which this has been demonstrated in humans.”

The authors of the study conclude (1) that “Together our studies link skin carotenoid coloration to both perceived health and healthy diet, establishing carotenoid coloration as a valid cue to human health”.  According to the study results can be clearly seen after just two months of eating plentiful amounts of carotenoid-rich foods daily.  The research is important and especially relevant to young people since potential positive changes in appearance might be a strong incentive to encourage young people to eat the fruit and vegetables. Informing individuals that their fruit and vegetable intakes may protect them from heart attacks and other chronic diseases in the distant future may not have such a relevant impact.

Carotenoid supplements are available to buy but it is not known if they produce the same results in individuals and supplements should never be seen as an alternative to a healthy diet, it is always best to check with a medical doctor prior to taking any nutritional supplement.  Eating a diet rich in vegetables, fruits and wholegrains helps to provide the body with vitamins, minerals, fibre and bioflavonoids (plant compounds) – all of  which help the body to function optimally.

 (1) Stephen ID et al.  2010.  Carotenoid and melanin pigment coloration affect perceived human health.   Evolution and Human Behavior.  DOI: 10.1016/j.evolhumbehav.2010.09.003

(2)Press ReleaseUniversity of Nottingham (2011, January 11). Eating vegetables gives skin a more healthy glow than the sun, study shows. ScienceDaily. Retrieved January 12, 2011, from http://www.sciencedaily.com­ /releases/2011/01/110111133224.htm

Written by Ani Kowal

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Vitamin E is actually a group of eight compounds called tocopherols and tocotrienols.  What most [...]]]> A study (1) in the Journal of Alzheimer’s Disease has found that high blood levels of various forms of vitamin E are associated with a reduced risk for Alzheimer’s disease in later life (in those aged 80 or over).

Vitamin E is actually a group of eight compounds called tocopherols and tocotrienols.  What most people call Vitamin E is actually just one form, alpha-tocopherol.  Vitamin E acts as a powerful antioxidant in the body, protecting it from damage by free radicals (destructive unstable molecules). 

In the study (1) researchers investigated the associations between blood plasma levels of eight forms of vitamin E and Alzheimer’s disease among older individuals.  Over 200 individuals, aged 80 or over, who were dementia free at the start of the study were followed for 6 years.  Their blood levels of the 8 forms of vitamin E  (α-, β-, γ, and δ-tocopherol; α-, β-, γ-, and δ-tocotrienol) were measured at the start of the study and over the six years 57 cases of Alzheimer’s disease were identified.  The researchers found that individuals with the highest levels of total tocopherols, total tocotrienols, or total vitamin E had a reduced risk of developing Alzheimer’s disease in comparison to individuals with the lowest levels.  After adjusting for various confounders, the risk was reduced by 45-54%, depending on the vitamin E component.

The study shows an association between blood levels of vitamin E compounds and Alzheimer’s disease risk but does not prove that low levels cause the disease.  The results are, however, significant – previous studies with vitamin E and Alzheimer’s disease have been mixed, this could be, in part, due to their use of only one form of the vitamin rather than the combined forms.  The authors of this study write (1)  “In conclusion, high plasma levels of vitamin E are associated with a reduced risk of AD [Alzheimer’s disease] in advanced age. The neuroprotective effect of vitamin E seems to be related to the combination of different forms, rather than to α-tocopherol alone, whose efficacy in interventions against AD is currently debated”.

In a press release (2) the lead study author, Dr Francesca Mangialasche said “Vitamin E is a family of eight natural components, but most studies related to Alzheimer’s disease investigate only one of these components” “We hypothesized that all the vitamin E family members could be important in protecting against AD. If confirmed, this result has implications for both individuals and society, as 70 percent of all dementia cases in the general population occur in people over 75 years of age, and the study suggests a protective effect of vitamin E against AD in individuals aged 80+.”

It is important not to self-prescribe high dose vitamin E supplements since studies have linked high dose alpha-tocopherol Vitamin E supplements to several side-effects.  It is always best to check with your medical doctor prior to taking supplements.  Dr Mangialasche commented (2) on the fact that the mix of vitamin E components may be important  “Elderly people as a group are large consumers of vitamin E supplements, which usually contain only ±-tocopherol, and this often at high doses,” “Our findings need to be confirmed by other studies, but they open up for the possibility that the balanced presence of different vitamin E forms can have an important neuroprotective effect.”

Another study (3) has also recently been published which found that “Higher intake of foods rich in vitamin E may modestly reduce long-term risk of dementia and AD [Alzheimer’s disease]”.  The study was conducted in order to track the consumption of major dietary antioxidants and see how that related to long-term risk of dementia.  Over 5300 individuals who were 55 years or older and free of dementia were included in the study and were followed for around 9 years.  Dietary intakes of  vitamin E, vitamin C, beta carotene, and flavonoids incidence of dementia or Alzheimer’s disease were tracked.  Over the course of 9 years dementia developed in 465 participants, of whom 365 were diagnosed as having Alzheimer’s disease.  After adjustment for potential confounding factors (including age, education, apolipoprotein E 4 genotype, total energy intake, alcohol intake, smoking habits, body mass index, and supplement use) a higher intake of vitamin E at the start of the study was associated with lower long-term risk of dementia.  Compared with participants with the lowest intakes vitamin E, those with the highest intakes were 25% less likely to develop dementia.  Results were similar when risk for Alzheimer’s disease was specifically assessed.  The one-third of study participants with the highest vitamin E consumption typically got around 18.5mg per day.

As mentioned earlier vitamin E is an antioxidant, it protects against oxidative stress which is thought to play a role in the development of Alzheimer’s disease.  The brain is a site of high metabolic activity, which makes it vulnerable to oxidative damage, and slow accumulation of such damage over a lifetime may contribute to the development of dementia (3,4).   Again, this study (3) does not prove that vitamin E protects against the development of Alzheimer’s disease.  It simply provides a few clues that need further, more detailed, investigation.  The authors of this study note that further studies are necessary to evaluate the links between the dietary intake of antioxidants and risk for Alzheimer’s disease.  Alzheimer’s disease is a complex condition with many possible contributing factors.  Studies with diet and antioxidant supplements have been conflicting and it may be that consumption at different points in life has different effects on risk (3,4).   

Food sources of vitamin E include wheat germ, nuts and seeds, vegetable oils and some green vegetables, such as spinach and broccoli.  Taking high dose vitamin E supplements is not recommended.  Eating a healthful, balanced diet and keeping active is a great step toward maintaining good health.  Future research into the area of Alzheimer’s disease and dementia is bound to elucidate further, more detailed intervention ideas and I look forward to seeing further published studies. 

For more information on Alzheimer’s disease please visit the Alzheimer’s Research Trust and the Alzheimer’s society

(1) Mangialasche F et al.  2010.  High plasma levels of vitamin E forms and reduced Alzheimer’s disease risk in advanced age. Journal of Alzheimer’s Disease.  20:1029-1037.  DOI: 10.3233/JAD-2010-091450

(2)Press Release.  Karolinska Institutet (2010, July 7). High blood levels of vitamin E reduces risk of Alzheimer’s, Swedish study finds. ScienceDaily. Retrieved July 8, 2010, from http://www.sciencedaily.com­ /releases/2010/07/100707102439.htm

(3) Elizabeth E. Devore EE et al.  2010.  Dietary Antioxidants and Long-term Risk of Dementia.  Arch Neurol.  67(7):819-825. doi:10.1001/archneurol.2010.144

(4)Press release.  JAMA and Archives Journals (2010, July 13). Eating foods rich in vitamin E associated with lower dementia risk. ScienceDaily. Retrieved July 14, 2010, from http://www.sciencedaily.com­ /releases/2010/07/100712162556.htm

Written by Ani Kowal

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