On Monday I wrote about omega 3 fats and how they are important for brain function and in protecting against and treating depression.  Today I wanted to look at a UK study which has just been published in the British Journal of Psychiatry (1).

The study authors (1) wanted to examine the association between overall dietary patterns and depression.  Data from over 3000 participants aged around 55 years was analysed.  Two main dietary patterns were found in the participants.  A ‘whole food’ pattern which was high in vegetables, fruit and fish and a ‘processed food’ pattern which was high in sweetened desserts, friend foods, processed meats, refined grains and high-fat dairy products.  Self reported depression was assessed in the study participants 5 years after the initial dietary analysis.  A special reputable scale, called the Center for Epidemiologic Studies – Depression (CES–D) scale, was used to make the assessment.  The study showed that participants who adhered most strongly to the ‘whole food’ pattern of eating had a significantly lower risk of depression.  Those individuals with the highest consumption of processed foods had the highest risk of depression.  The authors conclude “In middle-aged participants, a processed food dietary pattern is a risk factor for CES–D depression 5 years later, whereas a whole food pattern is protective”.(1)

The study is interesting as it looks at diet as a whole rather than individual nutrients or components.  The study shows that eating healthily and including a high proportion of vegetables, fruits and fish is associated with protection against depression in middle-age.  Processed and refined foods can not only damage our health they also seem to impact our mood.   Specifically, the researchers in the study found that (1) participants whose diet was high in processed foods had a 58% higher risk of receiving a CES-D depression rating five years later.  The study does not prove that a processed food diet causes depression, it simply shows an association or a link, it could be, for example, that people who become depressed become inclined to eat more processed foods or that there is a yet undiscovered factor behind the association.

However, the results of this study show a strong association and are interesting, when added to results from several other studies there is certainly a suggestion that a healthy diet does protect against mental illness.  Eating a high quality, healthy and nutritious diet is important for overall health an wellbeing.  Vegetables, fruits, beans/pulses, unprocessed meats and oily fish are important components to consider.  If you are concerned that your diet consistently falls short then you may wish to consider taking an omega 3 fatty acid supplement together with a good quality food-state multivitamin and mineral supplement.  It is important to be clear that supplements can never be viewed as a replacement for a healthy diet.

(1)Akbaraly TN et al.  2009.  Dietary pattern and depressive symptoms in middle age.  The British Journal of Psychiatry.  195:408-413
Written by Ani Kowal

If you were to search this blog you would notice that I have written extensively about mood, depression, mental health and the brain.  This area of nutrition excites and intrigues me greatly and I have specifically researched it and kept up to date with it, for over eight years now.  A key factor for mental health appears to be omega 3 fatty acids, specifically the long chain forms EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid) found in oily fish.

A professor that lectured me during my MSc (Nutritional Medicine) course back in 2001, Professor Basant Puri wrote a fabulous book that was published in 2005 entitled “The natural way to beat depression: the groundbreaking discovery of EPA to successfully conquer depression”  it details how the long chain omega 3 fatty acid, EPA can be used, in conjunction with other therapeutic techniques, to successfully treat depression.  At the time of publication Professor Puri had a 100% success rate of treating individuals with depression who had been unresponsive to other treatment.  An amazing statistic.  He has also written about the usefulness of omega 3 fats in the treatment of ADHD and chronic fatigue syndrome and was the first recorded person to use omega 3 fats to treat a depressive patient.

Today I wanted to look briefly at a few recent studies that have shown how useful long chain omega 3 fatty acids can be in the treatment of mood disorders.

Firstly (1) a study this year found that dietary intakes of fish and long-chain omega-3 fatty acids may be associated with a reduced risk of chronic depressive symptoms, especially in women.  The authors assessed the associations between fish consumption and dietary intakes of EPA and DHA with depressive symptoms in a population-based sample of 3317 men and women.  As a whole (in men and women together), the highest intakes of EPA, DHA, and EPA + DHA were associated with a lower risk of depressive symptoms after 10 years, with the observed associations being more pronounced in women.  This is an interesting association (but does not prove cause and effect) which adds to the building evidence base.

A review of 3 studies (2) found that omega-3 fatty acids were shown to be more effective than placebo for depression in both adults and children and in a study of bipolar depression. No significant side effects were reported in any of the studies.

Another study (3) looked specifically at psychological distress and depressive symptoms, which commonly occur in women during menopausal transition.  The authors of the study wanted to see whether treatment with EPA, compared to inactive placebo, was helpful to women with moderate to severe psychological distress.  This was the first study to look at omega 3 supplementation in the treatment of psychological distress in middle-aged women and it found that EPA was significantly more helpful than placebo to women with psychological distress symptoms (without major depressive episodes) after just 8 weeks of supplementation.

The evidence that depression is associated with abnormalities in fatty acid metabolism and deficiencies in omega 3 dietary fatty acid intake is accumulating and cannot be ignored.  The key important fatty acids are EPA and DHA, found in oily fish (e.g. salmon and mackerel).  If you do not regularly eat oily fish, such as salmon, trout, mackerel and sardines you may wish to seriously consider taking a daily fish oil supplement.  For vegetarians and vegans a flaxseed oil supplement could be considered. Also, there are now a couple of companies who make vegetarian and vegan EPA and DHA from algal sources, a very exciting development and well worth investigating if you wish to take an omega 3 supplement.

Some very interesting links concentrating on nutrition and mental health:

Mental health foundation, food and mental health campaign

Food and behaviour research

Food for the brain

(1)Colangelo LA et al.  2009.  Higher dietary intake of long-chain omega-3 polyunsaturated fatty acids is inversely associated with depressive symptoms in women. Nutrition. 25(10):1011-9.
(2)Osher Y, Belmaker RH.  2009.  Omega-3 fatty acids in depression: a review of three studies. CNS Neurosci Ther. Summer;15(2):128-33.
(3) Lucas M et al.  2009.  Ethyl-eicosapentaenoic acid for the treatment of psychological distress and depressive symptoms in middle-aged women: a double-blind, placebo-controlled, randomized clinical trial. Am J Clin Nutr. 89(2):641-51.
Written by Ani Kowal

On Monday I wrote about phytochemicals in relation to obesity.  Bioflavonoids are phytochemicals, or plant nutrient, that I have written about often.  Fruit and vegetables and other plant-based foods such as nuts, seeds, pulses, beans are the richest sources of flavonoids.  A favoured source of flavonoids for me is cocoa.  Cocoa and dark chocolate made from a minimum of 70% cocoa solids are a great source of flavonoids that have high antioxidant potential and have been linked to a reduced risk of all sorts of health problems such as heart disease and certain cancers.  In addition to antioxidant bioflavonoids cocoa contains a number of minerals such as magnesium. Dark chocolate also contains fibre and is much lower in sugar than milk chocolate, so most people find that they need far less to satisfy their chocolate cravings.

A recent study (1) has found that a high intake of cocoa bioflavonoids may be related to a reduced inflammatory response in the body in patients at high risk of cardiovascular disease (heart disease and stroke).  Cardiovascular disease is considered an inflammatory condition.  The authors note that “These antiinflammatory effects may contribute to the overall benefits of cocoa consumption against atherosclerosis”.

The study involved forty two individuals at high risk of cardiovascular disease.  The individuals received 40g cocoa powder with 500mL skimmed milk or only 500ml skimmed milk for 4 weeks.  The regimen was then switched.   Before and after each intervention period, inflammatory markers in the cells and in blood serum were evaluated.  The results indicate that intake of cocoa polyphenols may positively change inflammatory chemicals in individuals at high risk of cardiovascular disease (1)

Flavonoids act as antioxidants in the body, helping to prevent cell damage and protection against disease by mopping-up destructive unstable oxygen molecules known as 'free radicals'.  Polypheonols also seem to have other protective effects on the heart and blood vessels.  They seem to prevent blood clotting, abnormal heart beat and blood vessel narrowing.  As yet scientists are not exactly sure of how these plant compounds act, however they do seem to positively change the way our genes function.

A recent review of published evidence(2) also suggests that there could be a link between cocoa consumption and protection against cancer.  The high concentration of bioflavonoids - catechins and procyanidins, found in cocoa and dark chocolate products is thought to be the important factor.  As mentioned the anti-inflammatory and antioxidant properties of these bioflavonoids probably also accounts for the cancer protective properties.  Studies into cocoa and cancer prevention have been small and are preliminary.  Larger trials would be necessary for any definitive evidence.

The major flavonols to be found in cocoa are called epicatechin and catechin.  The important message is that dark chocolate (minimum 70% cocoa solids) and cocoa rich products can be enjoyed in moderation and as part of a healthy balanced diet rich in bioflavonoids from other sources, especially vegetables and fruits.  Vegetables and fruit should form the core of a healthy diet and getting a good variety will give the body many of the nutrients that are needed for optimal health.  Flavonoid supplements are now available, though the evidence for their use is still in the early stages.  If you feel your diet is lacking in vegetables and fruits you may want to consider a supplement to top-up and cover the shortfall, but remember supplements are not a replacement for a healthy diet.

(1)Mongas M et al.  2009.  Effect of cocoa powder on the modulation of inflammatory biomarkers in patients at high risk of cardiovascular disease.  Am J Clin Nutr.  90:1144-1150
(2)Maskarinec G.  2009.  Cancer protective properties of cocoa: a review of the epidemiologic evidence. Nutr Cancer. 61(5):573-9.
Written by Ani Kowal

Vegetables and fruits contain abundant amounts of phytochemicals (bioflavonoids), bioactive plant nutrients, which are thought to be vital to the body for many reasons and linked to a reduced risk of all kinds of conditions from heart disease and cancer to dementia and bone loss.  The recommendations to eat plenty of these plant-based foods are certainly valid and very important.  A high intake of phytochemical compounds has been shown to be important for optimal health and prevention of disease.

A recent study (1) has linked high intakes of phytochemicals with reduced adiposity,fat tissue, as well as reduced oxidative stress, a kind of stress that occurs in the cells of our bodies when they are under attack by molecules known as ‘free radicals’.  In the body antioxidant defences are important to prevent damage by these free radical molecules which can cause inflammation and are linked to many diseases.  Many phytochemicals act as antioxidants in the body.

The authors of this study(1) used a simple 'phytochemical index' to determine the levels of these plant chemicals consumed by 54 people aged between 18-30 years.  Participants were ordered into normal weight and overweight groups.  Dietary records and blood samples were collected. The phytochemical index was a way of comparing the number of calories consumed from plant-based foods with the overall number of daily calories. 

The adults in the two groups consumed about the same amount of calories.  However overweight-obese adults consumed fewer plant-based foods and subsequently fewer protective trace minerals and phytochemicals and more saturated fats. They also had higher levels of oxidative stress and inflammation than their normal-weight peers, these processes are related to the onset of obesity, heart disease, diabetes and joint disease.  The authors conclude that having more phytochemicals in the diet is related to a lower fat mass and lower levels of oxidative stress.  Phytochemicals may be having an effect on the metabolic processes associated with obesity but further research would be necessary to elucidate this (1). 

As mentioned earlier, phytochemicals are found in large amounts in vegetables and fruits, they are also present in nuts, beans, pulses and lentils.  These are foods that we are always being reminded to include in high levels in the diet.  In a press release (2) the author of the study stated  “We need to find a way to encourage people to pull back on fat and eat more foods rich in micronutrients and trace minerals from fruits, vegetables, whole grains and soy,".  The author goes on to recommend (2) "Fill your plate with colorful, low-calorie, varied-texture foods derived from plants first. By slowly eating phytochemical-rich foods such as salads with olive oil or fresh-cut fruits before the actual meal, you will likely reduce the overall portion size, fat content and energy intake. In this way, you're ensuring that you get the variety of protective, disease-fighting phytochemicals you need and controlling caloric intake."

Plant based foods are generally lower in calories but more filling than processed foods since they contain plentiful amounts of fibre that can help us to feel fuller for longer, these foods really should represent the cornerstone of a healthy diet.  Supplements can never replace a healthy diet, however if you feel you are frequently falling short of eating enough vegetables and fruits you may want to consider taking a bioflavonoid supplement or a food-state multivitamin and mineral supplement to cover any short-term shortfalls.

There are many simple ways to include more vegetables and fruits in the diet e.g.
*Replace processed snack bars with a piece of fruit or a handful of mixed unsalted nuts
*Vegetable sticks with some hummus make a great snack
*Grate an apple into your morning oats/porridge or added a chopped banana – avoid sweet, processed breakfast cereals
*Include plenty of salad in your lunchtime sandwich, 
*Have 2-3 portions of vegetables with your evening meal
*Eat fruit with natural yoghurt as a dessert
*Replace pre-packaged, processed foods as often as possible with fresh produce – the authors of the study state (2) "We always want to encourage people to go back to the whole sources of food, the non-processed foods if we can help it," "That would be the bottom line for anyone, regardless of age and body size, keep going back to the purer plant-based foods. Remember to eat the good quality food first."

(1)Vincent HK et al.  2009.  Relationship of the dietary phytochemical index to weight gain, oxidative stress and inflammation in overweight young adults. Journal of Human Nutrition and Dietetics.  Sep 4. [Epub ahead of print]
(2)University of Florida (2009, October 22). Phytochemicals In Plant-based Foods Could Help Battle Obesity, Disease. ScienceDaily. Retrieved October 23, 2009, from http://www.sciencedaily.com¬ /releases/2009/10/091021144251.htm

Written by Ani Kowal

Earlier this year I wrote a couple of posts concentrating on the accumulating evidence which suggests that probiotic (‘friendly’ gut bacteria) supplements may be useful to boost the immune system.  In children, studies have shown that probiotic and prebiotic (food supplement that feeds the good bacteria in the digestive system) supplements may be useful in preventing recurrent ear infections and also the common cold.

A recently published study (1) has found that prebiotic and probiotic supplements, which improve the intestinal bacterial balance, may be particularly important in preventing eczema in susceptible infants.  It has been thought for a while now that modification of the intestinal bacterial balance could be an important approach to preventing allergic disease.  This particular study aimed to look at the prevention of allergic disease in high-risk children (children with parents and/or siblings with allergic conditions).  The probiotic bacteria was given to pregnant mothers of high-risk children, ie where there was a positive family history of allergic disease, and then to the infant children for the first 12months of life.  This was a controlled trial so there were some mothers/children who were given a placebo, they did not receive a probiotic supplement. 

Parental-reported eczema during the first 3 months of life was significantly lower in the intervention group compared with placebo (1).  The authors conclude their study by reporting “This particular combination of probiotic bacteria shows a preventive effect on the incidence of eczema in high-risk children, which seems to be sustained during the first 2 years of life. In addition to previous studies, the preventive effect appears to be established within the first 3 months of life”

If there are allergies in your family and you think that your child may be at risk of developing eczema or asthma then you may consider taking a probiotic and probiotic supplement during pregnancy and also giving an infant probiotic supplement (there are many available) to your baby during the first year to two years of life.  Please talk to your doctor or health professional before beginning a supplement regimen during pregnancy or with an infant child. 

A fairly recent study (2) assessed the safety of feeding probiotic supplements to newborn infants and found that such supplements were safe and seemed to increase resistance to infections during the first 2 years of life.  The study was well designed and began with pregnant mothers who were given either a mixture of probiotics or placebo for 4 weeks before they were due to give birth.  Their babies were given the same probiotics in conjunction with a prebiotic or placebo for 6 months after birth.  925 infants were involved and followed up for 2 years.  During the 6-month supplement intervention, antibiotics were prescribed less often in the prebiotic/probiotic group than in the placebo group and throughout the 2 year follow-up period, infections occurred less frequently in the group receiving these supplements.

Eczema is an inflammatory skin condition thought to be related to other allergies, such as asthma.  Due to the inflammatory nature of the condition it is thought that long chain omega 3 fatty acids may also be particularly useful in treating the condition, I have previously written about this here, as well as in the post relating to asthma.

(1) Niers L et al.  2009.  The effects of selected probiotic strains on the development of eczema (the PandA study).  Allergy.  64(9):1349-58.
(2) Kukkonen K et al.  2008.  Long-term safety and impact on infection rates of postnatal probiotic and prebiotic (synbiotic) treatment: randomized, double-blind, placebo-controlled trial. Pediatrics. 122(1):8-12.
Written by Ani Kowal

In July this year I wrote about the link between the bacteria in the digestive system and obesity.  The human adult gut contains up to 100 trillion microbial organisms and it certainly seems sensible to ensure that these are mainly made up of ‘friendly’ good bacteria.  The type of bacteria in the digestive system seems to have an effect on the entire body and not just the health of the gut.

A recent study (1) has found that prebiotic supplementation was associated with reduced appetite sensation after a meal.  Prebiotics act as food for the good ‘friendly’ bacteria in the digestive system and previous studies (2) suggest that prebiotics in the diet may reduce our energy and food intake, increase satiety, reduce hunger and appetite and reduce total daily calorie intakes.  Prebiotics may also have positive effects on blood sugar balance in the body which can also impact appetite.  This recent research (1) was set up to see whether prebiotic supplements affected the hormones associated with satiety.  The study was very small but well designed and provided interesting results.  Prebiotic treatment was associated with a three fold reduction in hunger rates and an increase in hormones which are associated with feelings of satiety/fullness. 

In past blog posts I have mentioned many nutritional ways that can help to keep us feeling satisfied after a meal and may hence prevent over eating, or even cravings (which are often related to blood sugar imbalance).

Again, I would like to stress that obesity is a complex disease involving many factors with no miracle cure and no easy solutions - I am not about to disillusion anyone by inferring that bacterial balance is a major factor and probiotic or prebiotic supplements are the cure.  However, gut bacteria may well be having some kind of impact on the development of excess body weight in some people.  What we eat does affect the composition of the microorganisms that are present in our digestive systems and in turn these microorganisms can have an effect on the health of our body.  A review paper (2) stated that “probiotic and prebiotic supplements may be useful in order to positively change the gut bacterial balance and help prevent and treat overweight but that these manipulations should clearly not be viewed as a substitute for a healthy diet and exercise”.

Further conclusive evidence needed, however prebiotics (such as FOS) and probiotics do seem to positively change the composition of bacteria in our digestive systems and affect overall health.  Supplements are readily available but should not be seem as a quick-weight loss fix.  A healthy diet and lifestyle is of paramount importance for weight control and overweight prevention and treatment.

Another factor to mention here is fibre (since prebiotics are a form of fibre), a high fibre diet can also help with feelings of fullness and therefore prevention against over-eating.  A recent study (3) in young people (aged 11-17) at high risk of obesity found that an increase in total dietary fibre intake was associated with decreases in fat tissue.  A decrease in fibre was associated with significant increases in fat tissue, this was noted even if the decrease in fibre was small (about 3g).  The authors of the study conclude that “Small reductions in dietary fiber intake over 1–2 y can have profound effects on increasing visceral adiposity [fat mass]”. 

A diet that is high in fibre has been linked to numerous health benefits in most areas of the body from the: heart, where it seems to have positive effects on blood pressure and risk of heart disease; digestive system where it seems to be useful to sufferers of irritable bowel syndrome (IBS), constipation and diverticulitis and the immune system where there seems to be a link with reduced risk of cancer.  A high fibre diet also appears to be very useful in blood sugar control and also appetite control as it gives us the feeling of fullness and helps to control satiety.  The recommended daily intake for fibre in the UK is currently set at 18g/d, however for optimal health many experts regard at least 25g per day as necessary.  In the UK our average intake is low at only 12g/d.  Foods that are naturally high in fibre are also a really important part of a healthy diet e.g. vegetables, fruits, beans/pulses, nuts/seeds and wholegrains.

(1)Cani PD et al.  2009.  Gut microbiota fermentation of prebiotics increases satietogenic and incretin gut peptide production with consequences for appetite sensation and glucose response after a meal.  Am J Clin Nutr.  90:1236-1243
(2) DoBaise JK et al.  2008.  Gut microbiota and its possible relationship with obesity.  Mayo Clinical Processings.  83:460-469
(3) Davis JN et al.  2009.   Inverse relation between dietary fiber intake and visceral adiposity in overweight Latino youth.  Am J Clin Nutr.  90:1160-1166
Written by Ani Kowal

Folate is one of the B vitamins that I have written about with regards to preventing birth defects, allergies, heart disease, premature births and improving behaviour, mood, fertility and bone health.  On Monday I wrote about folate and age-related hearing loss.  A recently published study (1) has found that women who eat a diet rich in folate seem to have a reduced risk of developing colorectal cancer.

The B vitamin folate is found mainly in green leafy vegetables, asparagus, black-eyed beans and citrus fruits.  It plays an important role in the synthesis and replication of DNA which is why it is crucial in early pregnancy when the cells of the foetus are rapidly dividing, this is also the reason why it may play a role in cancer prevention.  The authors of this study (1) postulate that if folate is not available, or poorly available in the body it can result in ineffective DNA synthesis which may be linked to initiation and progression of colorectal cancer.  It might be that a low folate intake could be contributing to colorectal cancer by making genetic mutations more likely.

The study (1) included 596 individuals with colorectal cancer and 509 individuals who were cancer free, these are known as ‘controls’.  The participants were 30-79 years old.  When the study scientists investigated the diets of the individuals they found that there was a significant relationship between higher dietary folate intake and reduced risk of colorectal cancer in women.  Women who ate the most folate were at about two-thirds lower risk of the disease than women who consumed the smallest amount of the B vitamin.  The study does not prove that folate prevents against cancer but it certainly indicates that further studies into the relationship would be interesting.  Regularly including folate rich foods in the diet seems sensible for all women but especially those of childbearing age.

Women of childbearing age are generally encouraged to take a folic acid supplement, or a multi-nutirent supplement containing folic acid, since it is known that this can prevent spina bifida, a birth defect.  Recent evidence has found that folic acid may also be important during very early pregnancy for a whole host of other reasons too.  It certainly would also seem prudent for women to take a folate supplement or a folate-containing multivitamin daily to ensure adequate amounts.  Recently the BBC (2) reported a story urging women of childbearing age to take folic acid in a bid to prevent birth defects, something I have echoed in my blog posts.  The BBC piece focuses on the fact that many women start to take the vitamin too late.  Many women start to take folic acid once they know that they are pregnant but often this is too late since they may well be 3-6 weeks pregnant before they realise.  Folic acid is very important in the earliest stages of pregnancy and it seems sensible that women take the vitamin pre-conceptionally as a precautionary measure.  As mentioned the vitamin is also linked to reducing premature births, heart defects and allergies.  The story reports that up to 75% of spina bifida cases could be prevented by the mother taking folic acid three months before conception and during pregnancy.

(1)Kim J et al.  2009.  Folate intake and the risk of colorectal cancer in a Korean population. Eur J Clin Nutr. 2009 Sep;63(9):1057-64
(2)Experts urge wider folic acid use.  Eleanor Bradford.  BBC Scotland Health Correspondent  http://news.bbc.co.uk/1/hi/scotland/8232089.stm
Written by Ani Kowal

I have mentioned folate a lot in my blog posts but mainly in relation to women, especially pregnant women.  However, recent research presented at the at the 2009 American Academy of Otolaryngology-Head and Neck Surgery Foundation (AAO-HNSF) Annual Meeting & OTO EXPO, in San Diego, CA(1) has found that high folate intakes in men may be associated with a 20% decreased risk of hearing loss.

The study(1) involved 3,559 cases of men with hearing loss.  The study authors found that men over the age of 60 who have a high intake of foods and supplement high in folate had a 20% decrease in risk of developing hearing loss.  The authors believe this is the largest study to delve into the relation between dietary intake and hearing loss. They also believe their findings could allow for greater education, prevention, and screening efforts in a bid to prevent hearing loss.  Further studies would certainly be necessary as this study only shows an association and not cause and effect. 

Ten years ago a small study in women (2) found that poor folate levels were associated with age-related decline in hearing.  The study was conducted in 55 healthy women aged 60-71.  The women were tested for hearing function and categorised into two groups – those with normal hearing and those with impaired hearing.  Women with impaired hearing had a 31% lower blood level of folate than women with normal hearing.  In addition to this study a couple of years ago a research team (3) found that folic acid supplementation seemed to slow the decline of low-frequency hearing in folate-deficient, older adults.  The objective of this study was to determine whether folic acid supplementation slows age-related hearing loss.  728 men and women were involved.  Subjects received daily oral folic acid (800 micro-grams) or placebo supplementation for 3 years.  Folic acid supplementation slowed the decline in hearing of the speech frequencies associated with aging in a population (but did not affect the decline in hearing high frequencies).  The authors note that the results need to be replicated in further larger studies but that folic acid supplementation seemed to slow the decline of low-frequency hearing in folate-deficient, older adults.

Folic acid may be playing a role in the prevention of age-related hearing loss by improving blood circulation to the artery that supplies blood to the cochlea of the ear.  In addition, folic acid is also related to lowering elevated homocysteine levels.  Elevated homocysteine could be related to age-related hearing loss.  Most people are aware that high levels of homocysteine in the blood have been linked to an increased risk of heart problems.  Recently high homocysteine levels have also been linked to poor bone health, poor eye health (such as age-related macular degeneration) and other health problems.  To recap from my past blog posts: Homocysteine is produced when the amino acid (the building blocks of protein) methionine is broken down in the body.  Normal levels of homocysteine are important to help build and maintain body tissues, however elevated concentrations in the blood can be harmful and have been associated with an increased risk of many disorders.  At normal levels homocystein can be converted in the body into a harmless substance called cystanthionine.  The conversion of homocysteine into this harmless substance depends upon various B vitamins  (B6, B12 and folic acid).  Having good levels of these B vitamins appears to be a very good way of preventing high homocysteine levels and low levels of B vitamins have been associated with raised homocysteine levels.

Foods particularly rich in folate include leafy vegetables such as spinach, asparagus, turnip greens, lettuces, dried or fresh beans and peas, fortified cereal products, sunflower seeds, yeast extract, liver and liver products.  Vitamin B6 is mainly found in meat, fish and eggs.  Vitamin B12 is found in liver, meats, eggs, milk and yeast extract. 

Vegetarians and vegans and those who feel they are not eating a varied, balanced diet may wish to consider taking a multiple B vitamin supplement to ensure good levels of these important B vitamins

(1)American Academy of Otolaryngology -- Head and Neck Surgery (2009, October 6). Higher Folates, Not Antioxidants, Can Reduce Hearing Loss Risk In Men. ScienceDaily. Retrieved October 6, 2009, from http://www.sciencedaily.com/releases/2009/10/091005161116.htm
(2)Houston DK et al.  1999.  Age-related hearing loss, vitamin B-12, and folate in elderly women.  American Journal of Clinical Nutrition.  69(3):564-571.
(3) Durga J et al.  2007.  Effects of folic acid supplementation on hearing in older adults: a randomized, controlled trial.  Ann Intern Med.  146(1):1-9.
Written by Ani Kowal