Category: Nutrition

The correct type and ratio of essential fatty acids in the diet can prevent this common condition.

Dry eye syndrome can be an outcome of omega-3 fatty acids deficiency, a study has found.

The condition causes symptoms such as irritation, pain, dryness and a sandy or gritty sensation in the eye.

Untreated dry eye syndrome can result in scarring of the cornea and eventually loss of vision.

The disease affects millions of people’s quality of life, but a diet high in omega-3 fatty acids might be able to treat it.

Omega-3 fatty acids are polyunsaturated fats considered to be essential as our body cannot produce them.

These type of fats are mostly found in oily fish and have many health benefits, therefore they are known as “good” fats.

The three type of omega-3 fatty acids are EPA and DHA, found in certain fish, and ALA (alpha-linolenic acid) which is mainly found in plant oils.

Salmon, mackerel, sardines, anchovies, oysters, sea bass, herring, trout, cod, tuna and algae are all sources of EPA and DHA.

Seeds and nuts such as chia seed, walnuts, hemp seeds, cashews and almonds are good sources of ALA.

Researchers suggest that the imbalance of omega-3 and omega-6 fatty acids in American’s dietary habits is linked to the onset of this eye disease.

The Western diet can elevate the risk of dry eye syndrome since it is low in omega-3 but in contrast contains a very high amount of omega-6.

Cooking oils (sunflower, corn, soybean), salad dressing, mayonnaise and meats are high in omega-6.

Dr Biljana Miljanovic, the study’s first author, said:

“Dry eye syndrome impacts quality of life, productivity and safety for millions of people.

Unfortunately, there is little advice clinicians can offer about its prevention.

Our study set out to examine how changing dietary habits in America, primarily a shift in the balance of essential fatty acids we are consuming, may be associated with onset of this eye disease.

We found that a high intake of omega 3 fatty acids, often referred to as a ‘good’ fat, commonly found in fish and walnuts, is associated with a protective effect.

Conversely, a higher ratio of omega 6, a fat found in many cooking and salad oils and animal meats, compared to omega 3 in the diet, may increase the risk of dry eye syndrome.”

The study found that the risk of dry eye syndrome was reduced by 20 percent in participants who had omega-3 in their diet.

Currently, Western diets consists of 15:1 ratio of omega-6 to omega-3, which is linked to a 2.5-fold greater risk of dry eye syndrome.

In this study, participants who ate five servings (113 gram per serving) of tuna a week were at 68 percent lower risk of dry eye disease in contrast to those who had only one serving a week.

Dry eyes can result in serious problems related to visual activities.

The discomfort and pain is more prominent during driving, reading, using a computer, watching TV, or focusing on a task.

One of the problems associated with dry eye syndrome is reduction in the quantity and quality of tears.

Without moisture the eyes become inflamed and this can lead to different types of disorders.

The study was published in the American Journal of Clinical Nutrition (Miljanovic et al., 2005).

The right amount of fruit and vegetables for long-life and a lower risk of heart disease and cancer.

People who eat high amounts of fruits and vegetables every day are more likely to be protected from cardiovascular diseases, cancers, and many other long-term illnesses.

Despite this, barely one-in-10 people consume an adequate amount of fruits or vegetables regularly.

According to a study, eating 3 servings of vegetables and two of fruits a day is the right ratio for your five-a-day recommended intake to optimise lifespan.

Dr Dong Wang, the study’s first author, said:

“While groups like the American Heart Association recommend four to five servings each of fruits and vegetables daily, consumers likely get inconsistent messages about what defines optimal daily intake of fruits and vegetables such as the recommended amount, and which foods to include and avoid.”

The study analysed data regarding fruit and vegetable intake which was obtained from 2 million adults in 29 countries.

They found that:

• Five servings of fruits and vegetables per day was linked to reduced death risk.
• Eating three servings of vegetable and two servings of fruits every day was linked to the utmost longevity.
• Participants who had five servings of fruits and vegetable a day were 13 percent less likely to die from any illnesses than those who had two servings of fruit and vegetables a day.
• Also, they had a 35 percent reduced risk of dying from lung conditions like chronic obstructive pulmonary disease (COPD), a 12 percent reduced risk of dying from heart disease, and a 10 percent reduced risk of dying from cancer.
• Not all fruits and vegetables are equal: Vitamin C-rich and beta carotene-rich fruit and vegetables such as berries, citrus fruits, and carrots, and green leafy and cruciferous vegetables such as lettuce, spinach and kale showed benefits, while starchy vegetables such as corn and peas, potatoes, and fruit juices didn’t show any benefits in terms of lowering death risk or increasing longevity.

Dr Wang said:

“People should ideally consume five servings of fruit and vegetable each day.

This amount likely offers the most benefit in terms of prevention of major chronic disease and is a relatively achievable intake for the general public.

We also found that not all fruits and vegetables offer the same degree of benefit, even though current dietary recommendations generally treat all types of fruits and vegetables, including starchy vegetables, fruit juices and potatoes, the same.”

Dr Anne Thorndike from Harvard Medical School in Boston and chair of the American Heart Association’s nutrition committee, said:

“The American Heart Association recommends filling at least half your plate with fruits and vegetables at each meal.

This research provides strong evidence for the lifelong benefits of eating fruits and vegetables and suggests a goal amount to consume daily for ideal health.

Fruits and vegetables are naturally packaged sources of nutrients that can be included in most meals and snacks, and they are essential for keeping our hearts and bodies healthy.”

The study was published in the journal Circulation (Wang et al., 2021).

Lack of omega-3 fatty acids in the body might be the reason why we are vulnerable to this disease.

Inflammation can be a sign of omega-3 deficiency, research finds.

Consuming oily fish like salmon, trout, sardines, mackerel, herring and fish oil supplements can lower inflammation.

Previous studies have suggested that a high intake of oily fish (fatty fish) can reduce several disorders.

Researchers from the Norwegian University are adding more weight to the importance of omega-3.

They show that omega-3 fatty acids can lower dangerous inflammatory responses in our body.

Our immune system produces inflammation to protect the body from infections like the common cold, throat, ear infections and so on.

But when the inflammation is too strong, this can lead to developing inflammation-related diseases and autoimmune disorders.

Prolonged inflammation results in life-threatening conditions such as cancer, Alzheimer’s, chronic inflammatory bowel diseases, asthma, rheumatoid arthritis, heart disease and diabetes-related injuries.

Omega-3 fatty acids are healthy fats that have anti-inflammatory properties, consequently they are able to dampen inflammatory responses in the body.

White blood cells are an important part of our immune system as they can locate foreign particles such as microbes and cancer cells and eat them.

These cells monitor everything in our body and use the information that they gain from different receptors or sensors in order to stimulate inflammatory responses.

The white blood cells ability to manage inflammatory reactions relies on different processes and one is “self-eating”.

Autophagy or “self-eating” is vital for whether a white blood cell is too active or not since it is cleaning out the cells that are damaged and dysfunctional.

Omega-3 appears to change autophagy in white blood cells and can reduce activation of inflammatory reactions.

Omega-3 also reduces the responses related to proteins that are involved in regulating immune system activities.

Therefore, supplementation of omega-3 fatty acids can help patients with different forms of cancer, cardiovascular diseases, inflammatory bowel disease, multiple sclerosis, meningitis, Alzheimer’s, infectious disease or even jaundice.

The study was published in the journal of Autophagy (Mildenberger et al., 2017).

This fat actually helps you live longer and reduces the incidence of age-related diseases.

Olive oil — which is one of the main ingredients in the Mediterranean diet — is key to fighting aging and its related diseases, including cardiovascular disorders, diabetes, Alzheimer’s and Parkinson’s, a study has found.

Scientists at the University of Minnesota Medical School have identified how that diet might affect diseases associated with aging.

Previous studies suggest that a diet rich in polyphenol resveratrol antioxidants protects the body against damage and aging.

Resveratrol is a natural compound found in grapes, blueberries, cranberries, red wine, and dark chocolate.

They thought that this antioxidant can activate a certain pathway in our cells known to have anti aging action.

But this study suggests that actually the fat in olive oil can activate this pathway and the fat is the main key for improving health and increasing longevity.

However, consuming olive oil alone is not enough since it is most beneficial to health when coupled with a low-calorie diet and exercise.

Professor Doug Mashek, the study’s leader, said:

“We found that the way this fat works is it first has to get stored in microscopic things called lipid droplets, which is how our cells store fat.

And then, when the fat is broken down during exercising or fasting, for example, is when the signaling and beneficial effects are realized.”

The authors are hoping to improve human health by using this discovery in new drugs or certain dietary regimens.

Professor Doug Mashek explained:

“We want to understand the biology, and then translate it to humans, hopefully changing the paradigm of healthcare from someone going to eight different doctors to treat his or her eight different disorders.

These are all aging-related diseases, so let’s treat aging.”

The study was published in Molecular Cell (Najt et al., 2019).

Both vitamin B12 and folate are vital to the production of critical neurotransmitters, such as serotonin and noradrenaline.

Feeling depressed can be a sign of vitamin B12 deficiency, a study suggests.

Typical symptoms of depression, along with low mood, include difficulty concentrating and low energy and motivation.

Researchers have found that supplementation with vitamin B12 can help reduce depression symptoms.

Vitamin B12 is an essential nutrient that plays a critical role in the functioning of the brain and the nervous system.

Both vitamin B12 and folate are vital to the production of critical neurotransmitters, such as serotonin and noradrenaline.

Depression is often linked to low levels of serotonin in the brain.

One study has found that those with low levels of vitamin B12 are at triple the risk of developing melancholic depression.

Melancholic depression mostly involves depressed mood.

Depression linked to B12 deficiency

The current study included 115 people experiencing depression.

They were split into three group depending on how well they responded to depression treatment.

The results of blood tests revealed that those who responded the best to treatment had the highest levels of vitamin B12.

After treatment, those who were experiencing the highest levels of depression had the lowest levels of vitamin B12 in their system.

The study’s authors write:

“As far as we know, there have been no previous studies that have suggested a positive relationship between vitamin B12 and the treatment outcome in patients with major depressive disorder who have normal or high vitamin B12 levels.”

The link between depression and vitamin B12 deficiency may be explained by the fact that B12 deficiency can cause damage to the nervous system, which can affect the function of neurotransmitters and lead to symptoms of depression.

Additionally, B12 deficiency can also lead to anaemia, which is a condition characterized by a low red blood cell count.

Anaemia can cause fatigue, weakness, and irritability, all of which can contribute to feelings of depression.

Common signs of B12 deficiency

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

Vitamin B12 deficiency is easy to rectify with supplements or by dietary changes.

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

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

Fortified breakfast cereals also contain vitamin B12.

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

Vitamin B12 deficiency can also be caused by certain medical conditions or by certain medications, such as proton pump inhibitors or metformin.

The study was published in the journal BMC Psychiatry (Hintikka et al., 2003).

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% 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).

Around 60% of people may have a vitamin D deficiency.

Muscle fatigue is a common sign of vitamin D deficiency, research finds.

Vitamin D is vital for enabling the muscles to work efficiently.

Low levels of this vitamin are linked to poor energy and tiredness.

Taking vitamin D supplements helped people in the study to feel much less tired.

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

The study examined 12 people with a severe vitamin D deficiency, before and after treatment.

Participants’ muscles were scanned to check their response to exercise.

The results showed that those taking vitamin D supplements for 10-12 weeks felt much less tired.

Dr Akash Sinha, the study’s first author, explained the results:

“The scans provided a unique window into what is really going on in the muscle as it works.

Examining this small group of patients with vitamin D deficiency who experienced symptoms of muscle fatigue, we found that those with very low vitamin D levels improved their muscle efficiency significantly when their vitamin D levels were improved.”

The fatigue they were feeling is likely due to problems in the body’s mitochondria.

Mitochondria are the ‘power stations’ within each cell in our body.

Without vitamin D the mitochondria cannot work efficiently.

After supplementation, participants’ mitochondria recovered more quickly from exertion.

Dr Sinha said:

“We have proved for the first time a link between vitamin D and mitochondria function.

Of the patients I see, around 60% are vitamin D deficient and most people living north of Manchester will struggle to process enough vitamin D from sunlight alone, particularly during winter and spring.

So a simple vitamin D tablet could help boost your energy levels – from within the cells.”

The study was published in the Journal of Endocrinology (Sinha et al., 2013).

Vitamin B12 deficiency is even linked to brain shrinkage.

Problems with general thinking and memory skills can indicate vitamin B12 deficiency, research finds.

People with a vitamin B12 deficiency can have problems with worse memory for events and ideas.

Around 12.5 percent of people over 50 have a vitamin B12 deficiency, recent studies find.

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

Vitamin B12 deficiency is even linked to brain shrinkage.

The latest result come from a study of 5,290 people in Ireland.

The study found that along with B12 deficiency, 14 percent had a folate deficiency.

Very few people in the study took supplements to correct the deficiency.

Vitamin B12 and folate are both vital for nerve function, brain health and DNA.

Fortunately, these deficiencies are easy to rectify with diet or supplementation.

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

Fortified breakfast cereals also contain vitamin B12.

Professor Anne Molloy, study co-author, said:

“This study shows a surprising level of inadequate folate among older persons, despite many years of voluntary folic acid fortification of certain foods on the Irish market.

Concerns relating to excessive folic acid intake, particularly in older people, have been at the heart of current debates regarding the risks of population-wide folic acid fortification.”

The rate of vitamin B12 deficiency is higher in those who are older, vegetarian, smokers or have certain digestive problems, such as Crohn’s disease.

Vitamin B12 deficiency has also been linked to depression.

Typical symptoms of depression include low mood, loss of energy and problems concentrating.

In fact, people with a deficiency in vitamin B12 are at triple the risk of developing melancholic depression, one study has found.

The study was published in the British Journal of Nutrition (Laird et al., 2018).

Many people experience this unusual sensation even with both feet firmly on the ground.

A sudden sensation of dizziness, or that your head is spinning could be a sign of vitamin D deficiency.

It is a symptom of a common type of vertigo called paroxysmal positional vertigo (BPPV).

Other symptoms include nausea and vomiting, as well as a loss of balance.

However, taking vitamin D and calcium supplements twice a day can reduce the chance of experiencing vertigo, research finds.

The people who are most deficient in vitamin D get the most benefit from it.

Technically, vertigo is the symptom of dizziness and the feeling of the world spinning — it does not have to be in response to heights.

Many people experience vertigo with both feet firmly on the ground.

The condition is rarely serious, but can be very irritating, with 86 percent of sufferers reporting that it interrupts their daily life and leads to some days off work.

Now, research finds that taking vitamin D and calcium supplements can prevent it recurring.

Dr Ji-Soo Kim, study co-author, said:

“Our study suggests that for people with benign paroxysmal positional vertigo, taking a supplement of vitamin D and calcium is a simple, low-risk way to prevent vertigo from recurring.

It is especially effective if you have low vitamin D levels to begin with.”

The study included almost one thousand people, around half of whom were given vitamin D supplements and calcium.

People with low vitamin D levels took 400 IU of vitamin D and 500 mg of calcium twice a day.

The results showed that the supplements reduced the recurrence of vertigo by 24 percent.

People who were more deficient in vitamin D got greater benefit from taking the supplements, seeing a 45 percent reduction in symptoms.

Dr Kim said:

“Our results are exciting because so far, going to the doctor to have them perform head movements has been the main way we treat benign paroxysmal positional vertigo.

Our study suggests an inexpensive, low-risk treatment like vitamin D and calcium tablets may be effective at preventing this common, and commonly recurring, disorder.”

The study was published in the journal Neurology (Jeong et al., 2020).

A deficiency of these two types of omega fatty acids can cause health problems.

Skin and eye problems can be signs of omega-3 and omega-6 deficiency.

Omega-3 and omega-6 fatty acids deficiencies are linked to dry eye syndrome, dermatitis such as eczema and dry and rough skin.

Dietary consumption of fish oil or taking fish oil extract can help treat skin disorders such as dermatitis, skin cancer, and skin infection.

The three main omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA).

Omega-3 fatty acids are essential as our body cannot make it.

Fish is a good source of EPA and DHA while ALA is mainly found in plant oils.

Walnuts, chia seeds, soybean, hemp seed and flaxseed oils are high in ALA whereas salmon, trout, sardines, and mackerel are high in EPA and DHA.

A diet high in sunflower, peanut oils and corn, which are low in ALA (alpha-linolenic acid) but high in LA (linolenic acid), can also cause omega-3 deficiency.

Gamma-linolenic acid or GLA is an omega-6 fatty acid found to have anti-inflammatory effects.

Evening primrose oil and borage oil are rich in GLA and dietary supplementation of these reduces skin dryness and dermatitis.

Patients with atopic dermatitis (eczema) have been shown to have lower Dihomo-GLA that is synthesized directly from GLA.

Treating dry eye syndrome

Low level of essential fatty acids like alpha-linolenic acid (ALA) in the body can cause dry eye syndrome.

This is a condition in which tears are not able to make enough moisture and lubrication for the eyes.

It causes redness, soreness, dryness, irritation, blurriness, pain, and a sandy or gritty feeling.

A study by Professor Reza Dana and colleagues shows that topical drop application of ALA will significantly reduce the symptoms of dry eye syndrome.

In a different study, consumption of tuna has been shown to reduce the risk of dry eye syndrome.

The risk of dry eye syndrome was reduced 68 percent in women who had five servings of tuna per week compared to women who only had one serving of tuna per week.

Dr Debra Schaumberg, the senior author of the study, said:

“We are accustomed to the mantra ‘you are what you eat’ and our study suggests that this also applies to a person’s vision.

Based on this report, preventing dry eye syndrome is another potential reason to follow a diet rich in tuna and other foods plentiful in omega 3 fatty acids.”

Boosting cognitive function

With ageing, DHA deficiency can occur resulting in impaired memory, learning processed, and age-related disorders such as Alzheimer’s disease.

Dietary intake of DHA supports antioxidant activity, improves membrane fluidity and increases the expression of several proteins that are key for improving memory functions.

The review was published in the journal Marine Drugs (Huang et al., 2018).