This week’s Nutrition News highlights three new nutritional articles that explore the link between the specific foods we eat and our health. From vegetarian sources of calcium through to the natural foods we should be including in our diet to support heart health, read on here for more information.
Vegetarian sources of calcium
As vegetarianism and veganism becomes more common place, with a multitude of vegetarian and vegan friendly options now available on the market in place of animal products, so too is education on vegetarian sources of vitamins and minerals, such as calcium, becoming more widespread. To maintain strong and healthy bones, incorporating nutrient-rich vegetarian foods into the diet is essential.
A recent article, entitled “Figs to Amaranth: 8 vegetarian superfoods for healthy bones” by India TV News covers some of the calcium rich vegetarian and vegan foods that can be incorporated into our diets.
Figs, known for their calcium and magnesium content, play a vital role in maintaining bone density and supporting overall bone health. Additionally, they offer a plethora of other essential vitamins and minerals, making them a valuable addition to the diet.
Amaranth, an ancient grain, serves as an excellent protein source for vegetarians. It contains substantial amounts of calcium, magnesium, iron, B vitamins, and other crucial nutrients that contribute to strong bones.
Soybeans, a notable protein source, provide various essential vitamins and minerals necessary for bone health, including calcium, iron, zinc, and magnesium. Additionally, they contain isoflavones that potentially reduce the risk of osteoporosis.
Nuts and seeds, such as almonds and walnuts, offer healthy fats, protein, and vital minerals like zinc, magnesium, and calcium. These components are crucial for maintaining strong bones.
Broccoli, known for its diverse nutrient profile, is a valuable addition to any vegetarian diet focused on bone health. It contains Vitamin K1, manganese, phosphorus, Vitamin C, and other nutrients that contribute to optimal bone health.
Berries, including blueberries, raspberries, blackberries, and strawberries, are rich in antioxidants. These antioxidants protect bones from damage caused by free radicals, while the Vitamin C content aids in healthy collagen formation and repair.
Quinoa, a protein-packed grain, boasts essential minerals like zinc, magnesium, iron, and phosphorus, all of which are necessary for bone health. It is also low in calories and high in fiber, making it an excellent choice for vegetarian meal plans.
Yoghurt, an exceptional source of calcium, includes vitamin D, which enhances calcium absorption, promoting strong bones. Additionally, yoghurt's high probiotic content may offer support against osteoporosis.
By incorporating these nutrient-dense vegetarian superfoods into your diet, you can maintain optimum calcium levels for well supported bone health.
Vitamin D as an anti-inflammatory
A community study conducted in Ireland and reported in the article “Vitamin D supplements may help decrease the risk of chronic inflammatory diseases”, has found a significant link between vitamin D deficiency and inflammation in older adults. Chronic inflammation, which can persist for months or years, is associated with various triggers such as infections, long-term exposure to irritants, autoimmune disorders, and recurrent episodes of acute inflammation. Lifestyle factors like obesity, a diet high in fried and sugary foods, and smoking can also contribute to inflammation, which tends to increase with age, a phenomenon known as "inflammaging."
The study involved measuring inflammation markers and vitamin D levels in blood samples from over 5,000 participants aged 50 or older. The researchers found that older adults with vitamin D deficiency had higher levels of inflammation markers compared to those with sufficient levels of the vitamin. The authors suggest that maintaing optimal vitamin D levels could potentially reduce the risk of diseases associated with chronic inflammation.
Inflammation is characterised by various biomarkers, and one commonly used marker is C-reactive protein (CRP), which is connected to both acute and chronic inflammation. The study found that participants with higher CRP concentrations, indicating greater inflammation, were more likely to be deficient in vitamin D.
Vitamin D is known to play a crucial role in the immune system, as immune cells have receptors for vitamin D. The active form of vitamin D released by certain cells helps regulate the production of cytokines, which are involved in maintaining health and and act as an anti-inflammatory. While sunlight is a major source of vitamin D, vitamin D deficiency is widespread due to reduced sun exposure.
However, the researchers and experts caution against considering vitamin D as a standalone solution. A comprehensive lifestyle approach that includes physical activity, adequate sleep, non-smoking, moderate alcohol consumption, and healthy nutrition choices is crucial for reducing inflammation risk. Vitamin D intake should be considered alongside these lifestyle factors.
The foods important for heart health
A study conducted by researchers at McMaster University and Hamilton Health Sciences' Population Research Health Institute (PHRI), reported in the article “Not eating enough of these six healthy foods is associated with higher cardiovascular disease and deaths globally” by Science Daily, has discovered that insufficient consumption of six key foods is linked to a higher risk of cardiovascular disease (CVD) and therefore poorer heart health in adults.
The study emphasises the importance of including fruits, vegetables, legumes, nuts, fish, and whole-fat dairy products in the diet to lower the risk of CVD, including heart attacks and strokes. The research, which had a global scope, focused on foods typically considered healthy, unlike previous studies that combined nutrient-dense foods with harmful ultra-processed foods.
The study analysed data from 245,000 individuals in 80 countries, collected from multiple studies as part of PHRI's ongoing Prospective Urban and Rural Epidemiological (PURE) study. By developing a diet score, researchers were able to measure the health outcomes associated with different dietary patterns across various regions and among individuals with and without prior CVD.
The PURE Healthy Diet Score stood out due to its global representation and focus on exclusively protective, or natural, foods. Unlike other diet scores that combined harmful processed foods with potentially beneficial foods, the PURE score concentrated solely on protective foods. The study found that moderate consumption of natural foods is key, including fruits, vegetables, nuts, legumes, whole grains, and unprocessed meats.
The recommended average daily intake according to the PURE Healthy Diet Score includes two to three servings of fruits and vegetables, one serving of nuts, and two servings of dairy. It also suggests consuming three to four weekly servings of legumes and two to three weekly servings of fish. Whole grains and unprocessed red meat or poultry can be consumed in moderation as substitutes.
The World Health Organization estimates that CVD is responsible for nearly 18 million deaths annually, accounting for 32% of all global deaths. The study's findings highlight the importance of a balanced diet in reducing the risk of CVD and provide guidance on the specific foods and portions that contribute to a protective dietary pattern.
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Alison is Director and Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.