AJCN Nov, 2007

The American Journal of Clinical Nutrition this November is 300 pages packed with further evidence of the benefit of wise nutritional choices in food and supplements. A special welcome to new readers from Thanksgiving. Please be aware of what you put in your bodies - especially legitimate nutrition information.

FISH OIL -DHA in fish oil is essential for mental health . How much? In this study, the healthiest group consumed nearly 6 g of fish oil daily. And cognitive decline in those getting less was measurable within 3 years. "In the United States, more than 5 million persons have some form of Alzheimer disease and possibly an equal number have vascular dementia. Forty percent of persons older than 85 y have some form of dementia, and the economic burden of Alzheimer disease alone is estimated at $80–100 billion...the n–3 fatty acid docosahexaenoic acid [DHA] accounts for 40% of the membrane phospholipid fatty acids in the brain; certainly, this fatty acid must have an effect on membrane receptor function and even neurotransmitter generation. Low vitamin B-12 also is associated with "rapid mental decline" over 10 years. Sources of B12 are meat, dairy products, eggs, and fortified cereals. And to prevent Parkinson's Disease, "Dietary patterns with a high intake of fruit, vegetables, legumes, whole grains, nuts, fish, and poultry and a low intake of saturated fat and a moderate intake of alcohol may protect against PD. "

And fish oil brings physical health too. "The results from this population-based survey of New Zealanders suggest a strong and consistent association between eicosapentaenoic acid [EPA/fish oil] in serum phospholipids and self-reported physical well-being "

WHAT TO EAT AND HOW TO EXERCISE - High fat or sugar diet causes inflammation leading to cancer and heart disease. Protein is the important ingredient for a healthy meal or snack to prevent progression to diabetes. High fat diet also fills your muscles with fat increasing metabolic risk. Having a large waist and weak muscles both cause increased death in the "elderly (60-79 yrs old)". And a high sugar intake increases the risk of pancreatic cancer. And cataracts.

How to lose weight? Try diet awareness AND exercise. This long term study designed in Norway selected either 1 hour or endurance exercise (fast walking, etc) 3 times a week, and/or dietary advising to eat more fish, vegetables, and fiber-rich complex carbs while limiting saturated fat to achieve weight reduction of 1 to 4 lbs/month.

Group	1 year weight change
Control	Gained 2 lbs.
Diet advice	Lost 8 lbs.
Exercise	Lost 2 lbs.
Diet and Exercise	Lost 11 lbs

Soy reduces inflammation in post-menopausal women.

Lycopene reduces the risk of colorectal cancer, so eat your cooked tomatoes via pizza and spaghetti.

SUPPLEMENTS - Even high doses of vitamin E (1200 IU daily for 2 years) are safe and useful even for people with coronary artery disease, substantially lowering biomarkers of oxidative stress and inflammation.

Vitamin D (at least 1,000 IU daily) inhibits harmful inflammation and keeps your immune system healthy!

Green tea is great, and even green tea extract supplements have great value. " Conclusion: Catechins [in tea supplments] reduce hemodialysis-induced production of hydrogen peroxide and hypochlorous acid, atherosclerotic disease risk factors, and proinflammation."

PREGNANCY AND CHILDREN - One needs folic acid supplements for 40 weeks to reach a high and stable level before becoming pregnant. Taking a (multi)vitamin with 800 mcg folate is worthwhile at least 40 weeks before you might become pregnant.

The amino acid arginine, found in foods like turkey, nuts, whole wheat, granola, and dairy products, is very important for children when they are ill.

THANKS FOR PAYING ATTENTION TO GOOD NUTRITION.