The Spice That Boosts The Immune System

A pinch of this spice puts your immune system on guard.

A pinch of this spice puts your immune system on guard.

Consuming even a tiny amount of pungent ginger compounds could strengthen the immune system.

The spice is traditionally considered an anti-nausea and anti-inflammatory natural remedy.

Ginger contains natural compounds such as gingerol, paradol, zingerone, and shogaol, which are known for their antioxidant activities and boosting the immune system.

Recent laboratory tests carried out by Professor Veronika Somoza and colleagues at Leibniz Institute in Germany, confirms the stimulating effect of ginger on the immune system.

The results show that drinking ginger tea enhanced the white blood cell response against bacterial infection.

Apparently, within 30 to 60 minutes after drinking a litre of ginger tea, a considerable amounts of pungent compounds entered the bloodstream.

The highest levels belonged to [6]-gingerol (gingerol) with a concentration of seven to 17 micrograms per litre (µg/l) in the blood.

Gingerol is a compound responsible for the sharpness of taste and smell of ginger.

How gingerol works

To see how gingerol works, the researchers first identified key receptors on neutrophils.

Neutrophils make up the majority of white blood cells that fight bacteria entering the body.

Next the team discovered that even a small amount of gingerol (equivalent to 15 µg/l) was enough to increase the vigilance of white blood cells.

The results revealed that the cells stimulated with gingerol had a 30 percent stronger response to a bacterial infection.

Dr Gaby Andersen, the study’s first author, said:

“Thus, at least in experiments, very low [6]-gingerol concentrations are sufficient to affect the activity of immune cells via the TRPV1 receptor.

In blood, these concentrations could theoretically be achieved by consuming about one liter of ginger tea.”

Professor Veronika Somoza, study senior author, said:

“So, our results support the assumption that the intake of common amounts of ginger may be sufficient to modulate cellular responses of the immune system.

Nevertheless, there are still many unanswered questions at the molecular, epidemiological and medical levels that need to be addressed with the help of modern food and health research.”

Related

The study was published in the journal Molecular Nutrition & Food Research (Andersen et al., 2023).

Cognitive Decline Can Be A Sign Of This Vitamin Deficiency

Up to one-in-eight people may have this vitamin deficiency.

Up to one-in-eight people may have this vitamin deficiency.

Thinking and memory problems can be signs of vitamin B12 deficiency, research finds.

Deficiency in the vitamin has been linked to brain shrinkage with age and even dementia.

Vitamin B12 is crucial to the production of red blood cells and the healthy functioning of brain cells.

Its effect on cognitive decline is likely down to its involvement in in the production of myelin.

Myelin is a material that surrounds neurons (brain cells) and also the connections between them, known as axons.

Fortunately, vitamin B12 deficiency is easy to correct either with supplementation or a change in diet.

Foods high in vitamin B12 include dairy, beef, salmon, eggs and low-fat milk.

Fortified breakfast cereals also contain vitamin B12.

Reviewing the methods of detecting levels of B12 in the body, Dr Georgios Tsiminis and colleagues write:

“Increased levels of vitamin B12 have been shown to reduce the likelihood of older adults transitioning from mild cognitive impairment to dementia and in at least one case may help reverse the symptoms of frontotemporal dementia, as previously shown in a B12 recovery treatment program.

The growing number of studies indicating the significance of the relationship between vitamin B12 and cognitive health cannot be ignored.”

People who may have difficulty getting enough vitamin B12 include vegetarians, older people and those with some digestive disorders, such as Crohn’s disease.

Dr Georgios Tsiminis, the study’s first author, said:

“Vitamin B12 deficiency has been shown to be a potential modifiable risk factor for dementia and Alzheimer’s disease and is associated with cognitive decline.

Older adults are particularly at risk of B12 deficiency due to age-related reduction in absorbing vitamin B12 received through their diet.

The study was published in the journal Applied Spectroscopy Reviews (Tsiminis et al., 2019).

Stomach Bloating: One Simple Tip To Avoid Swelling

Stomach bloating affects one-third of adults in the US.

Stomach bloating affects one-third of adults in the US.

Reducing salt intake decreases stomach bloating, research concludes.

In addition, reducing fibre in the diet also combats the amount of stomach bloating.

Stomach bloating affects one-third of adults in the US.

Over 90 percent of people with irritable bowel syndrome experience stomach bloating.

It is caused by a buildup of gas in the gut.

The gas is created as the gut bacteria try to break down fibre.

Dr Noel Mueller, the study’s first author, said:

“Bloating is one of the leading gastrointestinal complaints in the U.S. and can be exacerbated in some people by a high-fiber diet; our results suggest that they might be able to reduce that bloating, without compromising on healthy fiber, by lowering their sodium intake.”

The conclusions come from a study of 412 people with high blood pressure which also collected data on stomach bloating.

It found that a low-fibre diet decreased the risk of bloating by 41 percent.

Men are particularly susceptible to the effect of dietary fibre on bloating.

A low sodium diet, meanwhile, decreased the risk of stomach bloating by 27 percent.

How salt causes bloating is not yet known, although the scientists think it could be because salt causes water retention.

Dr Mueller said:

“We hypothesize that sodium intake also alters the gut microbiome in a manner that modifies bacterial sulfide production.”

The study was published in The American Journal of Gastroenterology (Peng et al., 2019).

Vitamin D Deficiency: 6 Common Signs That Are Easy To Miss

Vitamin D is vital for regulating the levels of phosphate and calcium in the body.

Vitamin D is vital for regulating the levels of phosphate and calcium in the body.

It is easy to miss the signs of a vitamin D deficiency as it tends not to cause any serious illness.

However, there are certain subtle signs that can indicate a deficiency in what is known as the ‘sunshine vitamin’.

A vitamin D deficiency can cause weight gain and weak muscles.

It has also been linked to developing bone pain or feeling generally fatigued.

Some people experience mood changes or persistent cramps.

Problems with the teeth may be linked to a vitamin D deficiency as well, since vitamin D is important for dental health.

However, all of these symptoms are general and could be related to other conditions.

That is why, if you are worried, it is important to get checked out by a healthcare provider.

Vitamin D is vital for regulating the levels of phosphate and calcium in the body.

These are essential to the bones, teeth and muscles.

Since vitamin D is naturally produced by the action of the sun on the skin, it is vital that people get enough vitamin D in the winter months.

During the darker months, taking 10 mcg of a vitamin D supplement is often recommended.

Another option is to ensure that your diet has enough vitamin D in it.

Foods that contain relatively high amounts of vitamin D include sardines, salmon, mackerel and herring.

Other foods high in vitamin D include egg yolks, liver, mushrooms and red meat.

Cereals and spreads are also typically fortified with vitamin D.

Vitamin D and immunity

Many studies have linked to vitamin D levels to immune function.

Some have suggested that having enough vitamin D can help to boost immunity against upper respiratory tract infections, of which COVID is one.

People with a vitamin D deficiency are also thought to be more susceptible to other everyday viruses, like common colds.

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Vitamin B12 Deficiency: A Troubling Facial Sign

As many as one-in-eight people could be low in vitamin B12.

As many as one-in-eight people could be low in vitamin B12.

Facial twitches and pain in the face can both be signs of vitamin B12 deficiency, studies suggests.

The reason is that the body uses vitamin B12 to make red blood cells and to keep the nervous system healthy.

B12 plays an important role in producing myelin, the protective sheath around nerve cells in the brain and spinal cord.

Facial pain can be felt under an eye or in the cheekbone area.

Sometimes it is felt across the forehead and approaching the nose.

Another sign of vitamin B12 deficiency can be cold sores.

Other, more common signs of vitamin B12 deficiency include feeling tired, experiencing muscle weakness and being constipated.

The study included 17 people with facial neuralgia who were given vitamin B12 injections for four weeks.

Dr Jitendra K. Baruah, the study’s first author, said:

“It was somewhat unexpected that vitamin B12 deficiency can cause isolated facial neuralgia.

Treatment for facial neuralgia is sometimes very difficult, and patients may often go into multimodalities treatment without much success.

Knowing that this condition is remediable with vitamin B12 therapy, it is important to identify these patients and treat them accordingly.”

Giving vitamin B12 supplements was also effective in alleviating cold sores, the researchers found.

Dr Baruah:

“It may be possible that having cold sores means there is an active herpes simplex virus located in the gasserian ganglion, indicating that there may be some compromise of that particular side and these trigeminal nerves are found to be more susceptible to deficiencies to vitamins, such as B12.”

Good sources of vitamin B12 include fish, poultry, eggs and low-fat milk.

Fortified breakfast cereals also contain vitamin B12.

People who may have difficulty getting enough vitamin B12 include vegetarians, older people and those with some digestive disorders, such as Crohn’s disease.

The study was published in the journal Pain (Koopman et al., 2009).

10 Dietary Ways To Stop Cognitive Decline And Memory Loss

The latest research on dietary adjustments that could help to reduce memory loss and lower dementia risk and brain age.

The latest research on dietary adjustments that could help to reduce memory loss and lower dementia risk and brain age.

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This Common Supplement Fights Cognitive Decline

This ubiquitous supplement may improve memory and abstract reasoning.

This ubiquitous supplement may improve memory and abstract reasoning.

Omega-3 fatty acids may enhance brain function in middle age, research finds.

Among over 2,000 people in the study, those with higher concentrations of omega-3 in their blood had a range of cognitive advantages:

  • Larger hippocampi: a brain structure central to learning and memory.
  • Better abstract reasoning skills: the ability to think logically.
  • Carriers of the APOE4 gene, who are at greater genetic risk of dementia, had fewer signs of small-vessel disease.

People in the study were in their 40s and 50s, explained Dr Claudia Satizabal, the study’s first author:

“Studies have looked at this association in older populations.

The new contribution here is that, even at younger ages, if you have a diet that includes some omega-3 fatty acids, you are already protecting your brain for most of the indicators of brain aging that we see at middle age.”

Omega-3 levels were calculated by adding together levels of DHA and EPA.

EPA and DHA, two of the three main fatty acids, are sometimes known as the marine omega-3s as they come mainly from fish.

What makes omega-3 fatty acids so important in the diet is that the body cannot make them but has to get them from food.

Dr Debora Melo van Lent, study co-author, said:

“Omega-3 fatty acids such as EPA and DHA are key micronutrients that enhance and protect the brain.

Our study is one of the first to observe this effect in a younger population.

More studies in this age group are needed.”

In the study, people were divided into groups based on their levels of omega-3 fatty acids, Dr Satizabal said:

“We saw the worst outcomes in the people who had the lowest consumption of omega-3s.

So, that is something interesting.

Although the more omega-3 the more benefits for the brain, you just need to eat some to see benefits.”

It is not yet known exactly why omega-3 fatty acids are beneficial for the brain.

It may be because they are important in the building of neurons and that they have anti-inflammatory properties.

Dr Satizabal said:

“It’s complex.

We don’t understand everything yet, but we show that, somehow, if you increase your consumption of omega-3s even by a little bit, you are protecting your brain.”

Fatty acids and dementia

Whether or not omega-3 fatty acids help prevent dementia continues to be controversial.

However, omega-3 has been linked to maintaining IQ levels with age and even reducing anxiety.

Other research has suggested that omega-3 needs to be combined with B vitamins to help the body deal with mental decline.

Still further studies have found:

→ The dietary change with some of the best evidence for keeping the brain healthy is the MIND diet.

The study was published in the journal Neurology (Satizabal et al., 2022).

A Facial Sign Of Vitamin B12 Deficiency

Vitamin B12 levels can be boosted by eating foods such as dairy, liver, salmon and eggs.

Vitamin B12 levels can be boosted by eating foods such as dairy, liver, salmon and eggs.

Ulcers around the mouth can be a sign of vitamin B12 deficiency, research suggests.

The small lesions around the mouth are sometimes known as canker sores.

They can also occur inside the mouth and may make eating painful.

Other, more common signs of vitamin B12 deficiency include feeling tired, experiencing muscle weakness and being constipated.

The conclusions about mouth ulcers come from a study including 58 people who had recurrent mouth ulcers.

Around half of the participants were given B12 supplementation and they were compared to a control group.

The results showed that three-quarters of people were free of ulcers after taking B12 and most saw a reduction in pain.

The authors explain the results:

“The average outbreak duration and the average number of ulcers per month decreased in both groups during the first four months of the trial.

However, the duration of outbreaks, the number of ulcers, and the level of pain were reduced significantly at five and six months of treatment with vitamin B12, regardless of initial vitamin B12 levels in the blood.

During the last month of treatment a significant number of participants in the intervention group reached ‘no aphthous ulcers status’”

Good dietary sources of vitamin B12 include fish, poultry, eggs and low-fat milk.

Fortified breakfast cereals also contain vitamin B12.

People who may have difficulty getting enough vitamin B12 include vegetarians, older people and those with some digestive disorders, such as Crohn’s disease.

Dr Ilia Volkov, the study’s first author, said:

“…the frequency of RAS [Recurrent Aphthous Stomatitis, or mouth ulcers] is as much as 25 percent in the general population, however, until now, there has been no optimal therapeutic approach.”

The study was published in The Journal of the American Board of Family Medicine (Volkov et al., 2009).

An Obvious Sign of Vitamin D Deficiency

Levels are typically lower in the body through the winter months in northern latitudes.

Levels are typically lower in the body through the winter months in northern latitudes.

Depression symptoms like energy loss, concentration problems and lack of pleasure can be signs of vitamin D deficiency, research finds.

Around half of the world’s population is deficient in vitamin D.

Most people get their vitamin D from the action of sunlight on the skin.

That is why levels are typically lower in the body through the winter months in northern latitudes.

The study included 1,282 older people, some of whom were depressed.

The results showed that blood vitamin D levels were 14 percent lower in those with both minor and major depression.

The study’s authors write:

“Underlying causes of vitamin D deficiency such as less sun exposure as a result of decreased outdoor activity, different housing or clothing habits and decreased vitamin intake may be secondary to depression, but depression may also be the consequence of poor vitamin D status.

Moreover, poor vitamin D status causes an increase in serum parathyroid hormone levels.”

The scientists found that almost half the people in the study were deficient in vitamin D.

The authors write:

“…38.8 percent of men and 56.9 percent of women in our community-based cohort had an insufficient vitamin D status.”

Vitamin D is found in oily fish, egg yolks, fortified cereals and some margarine spreads.

Most people need around 10 micrograms per day, which can also be obtained from supplements.

The study was published in the journal Archives of General Psychiatry (Hoogendijk et al., 2008).

Why People Prefer Ultra-Processed Foods — Surprisingly, It’s Not The Taste

The study challenges the assumption that ultra-processed foods are ‘hyperpalatable’ — they are not.

The study challenges the assumption that ultra-processed foods are ‘hyperpalatable’ — they are not.

Surprisingly, ultra-processed foods taste no better than unprocessed or minimally processed foods.

Instead, it is the ratio of carbohydrate-to-fat that is the key determinate of how pleasant a food tastes, a study suggests.

The researchers wanted to know if level of processing, carbohydrate-to-fat ratio, and higher energy density (calories) have any influence on the desirability and liking of a food.

Taste perceptions

The team compared the taste perception of highly processed foods with less processed foods among 224 women and men.

Images of 32 familiar foods were shown to participants and they were asked to rate the foods for sweetness, flavour intensity, saltiness, desire to eat, and pleasantness.

They found that neither level of processing nor high calorie foods scored higher on desire to eat (food reward) and liking (pleasantness).

However, foods that combined more equal amounts (in calories) of carbohydrate and fat, and foods tasting more intense were rated higher on both liking and desire to eat.

These findings back up the theory that humans are naturally designed to like foods with more equal amounts of fat and carbohydrate since fat is the highest source of energy and carbohydrate is the largest portion of our diets.

The results also show that less desirable foods were high in fibre, but foods with more intense taste — mainly due to their sweetness, saltiness, or savouriness (umami) — were rated high for pleasantness and desire to eat.

Professor Peter Rogers, the study’s first author, said:

“Our results challenge the assumption that ultra-processed foods are ‘hyperpalatable,’ and it seems odd that this has not been directly tested before.

However, while ultra-processing didn’t reliably predict liking (palatability) in our study, food carbohydrate-to-fat ratio, food fiber content, and taste intensity did—actually, together, these three characteristics accounted for more than half of the variability in liking across the foods we tested.

The results for sweetness and saltiness, are consistent with our innate liking for sweetness and saltiness.

And the results for carbohydrate-to-fat ratio and fiber might be related to another important characteristic that determines food liking.

Our suggestion is that humans are programmed to learn to like foods with more equal amounts of carbohydrate and fat, and lower amounts of fiber, because those foods are less filling per calorie.

In other words, we value calories over fullness.

In turn, this trait helps us to maximize calorie intake and build up fat reserves when food is abundant—which is adaptive in circumstances when food supplies are uncertain or fluctuate seasonally, but not when food is continuously available in excess of our immediate needs.”

Related

The study was published in the journal Appetite (Rogers et al., 2023).

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