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Cheers to perfect health!

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To read more on this study:

http://www.ncbi.nlm.nih.gov/pubmed/20444911

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sources of magnesium include green, leafy vegetables, meats, starches, grains and nuts, and milk

Magnesium is sort of a super-nutrient; research actually classifies it as an essential dietary mineral (macromineral). It’s in our bones and muscles, it helps numerous processes within the body, and it’s found in countless food sources. Yet two out of every three people aren’t getting the recommended daily allowance.

Based on research from Japan, more of us should be standing up and taking notice. According to researchers from Japan’s National Cancer Center in Tokyo, increased intakes of magnesium may reduce a man’s risk of colon cancer by over 50 percent.

“During the course of the study, 689 and 440 cases of colorectal cancer in men and women were documented. Men with the highest average intakes of magnesium (at least 327 mg/d) were associated with a 52 per cent lower risk of [colon cancer], compared to men who consumed the lowest average intakes.”

So where do we find magnesium? Well, chances are you’re already consuming it in your current diet. Dietary sources of magnesium include green, leafy vegetables, meats, starches, grains and nuts, and milk. But, as stated earlier, we just don’t consume enough to get our RDAs.

Not to mention that cooking said food sources can greatly diminish the amount of magnesium in them. Spinach, for example, is a great source of magnesium. Just don’t blanch those leaves, or else you can lose up to one-third of the nutrient.

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Lempert, CEO of Supermarketguru.com and The Lempert Report, believes that the science behind apples makes their health marketability superior to that of highly-touted fruits such as blueberries, cranberries and pomegranates.

“Apples are rich in nutrients, especially fiber, are fat, sodium and cholesterol free, and contain a variety of phytonturients, including antioxidants, that play a role in the prevention of disease.”

Lempert touts the apple’s high oxygen radical absorbance capacity (ORAC) levels and the fruit’s relative cost as arguments for its inclusion as a superfruit.

Could apples be the new superfruit?

Besides science, Lempert also has public opinion on his side. According to a survey of shoppers, nine out of 10 consider apples “a regular part of their healthy diet.” The survey also found a majority of shoppers polled consider apples an “anytime food for both adults and children,” as well as one of the “most healthful” fruits available. Per Lempert:

The magnitude of their response reflects their desire to eat healthfully—and the ability of apples to help them do that because of their nutritional makeup, portability, affordability and accessibility.

So what do you think about apples being the next super fruit?

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Cheese is a good source of vitamin k2

The study, published in the American Journal of Clinical Nutrition, comes from the European Prospective Investigation into Cancer and Nutrition (EPIC), a multi-national research group that investigates “the relationships between diet, nutritional status, lifestyle and environmental factors and the incidence of cancer and other chronic diseases.”

According to researchers, “[t]he new study, published in the American Journal of Clinical Nutrition, appear to support the anti-cancer benefits of vitamin K2.” After following nearly 25,000 participants over a 10 year period and documenting their dietary intakes, researchers found:

[P]eople with the highest average intakes of vitamin K2 were 14 per cent less likely to develop cancer, compared to people with the lowest average intakes. Furthermore, a 28 per cent reduction in cancer mortality was observed for people with the highest average intakes.

These findings suggest that dietary intake of [vitamin K2], which is highly determined by the consumption of cheese, is associated with a reduced risk of incident and fatal cancer.

So how much Vitamin K2 does someone need? According to most health professionals, adult males should consume 120 micrograms of the nutrient, while adult females should consume 90 micrograms. Where do you get vitamin K2? Besides the aforementioned cheese, some good sources include natto (a Japanese soybean), egg yolks, butter, chicken, salami and ground beef.

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One recent study published in Molecular Nutrition & Food Research claims that nature’s lone blue food may protect muscles from exercise damage. Researchers from the New Zealand Institute for Plant and Food Research found that “the blueberry extract protected the muscle fibres in a dose-dependent manner.” Study author Dr. Roger Hurst wrote that:

“These in vitro data support the concept that blueberry fruits or derived foods rich in malvidin glycosides may be beneficial in alleviating muscle damage caused by oxidative stress.”

According to reports on the findings, “damage to muscle cells exposed to oxidative stress was significantly reduced when also exposed to doses of blueberry fruit extracts.”

Researchers are studying the effects blueberries can have on protecting your muscles during exercise

Oxidative stress occurs when free radicals reproduce in the body and damage cell walls, vessel walls, proteins, fats and even the DNA nucleus of our cells. While oxidation is a naturally occurring process, there are certain lifestyle and environmental factors that can accelerate this process and increase the production of damaging free radicals. These factors include cigarette smoke, excess stress, certain medication, radiation, excessive exercise and overexposure to sunlight.

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What’s the best way for me to stay healthy? Which is best for my body – running or lifting weights? Are the foods I eat giving my body the nutrients it needs? Why not?

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To read more on this study:

http://www.ncbi.nlm.nih.gov/sites/entrez

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Vitamin D – might be a prime defender against the seasonal flu.

Medical professionals have always stressed the importance of vitamins for cold prevention, but new research out of Japan, published in the American Journal of Clinical Nutrition, suggests that a particular one – vitamin D – might be a prime defender against the seasonal flu:

“This study suggests that vitamin D3 supplementation during the winter may reduce the incidence of influenza A, especially in specific subgroups of schoolchildren.”

Researchers followed nearly 350 school-aged children for four months, giving half vitamin D3 supplements and the other half a placebo. Guess what? Those taking the additional vitamin D3 had fewer instances of the flu.

And children who already had low levels of vitamin D – most commonly found in fish and milk fortified with the vitamin – and took the supplements provided by researchers had “a 74 per cent reduction in the incidence of flu”.

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