Ensuring you are following a balanced diet, complete with essential nutrients, can be overwhelming but, for the most part, adding a few choice simple foods to your diet can give you a broad nutrient profile, supporting your overall wellbeing.
This week’s Nutrition News looks at recent articles and studies that uncover how simple foods could improve your diet and support your health. Find out more here.
Eating nuts to support mental health
A recent study has unveiled a potential link between nut consumption and mental health support, more specifically a lower risk of depression. Researchers discovered that consuming just 30 grams of nuts, roughly a small handful, per day is associated with a remarkable 17% decrease in the risk of depression.
Nuts generally are renowned for their nutrient profile, being prolific in healthy monounsaturated and polyunsaturated fats, vitamin E, which contributes to the protection of cells from oxidative stress, and magnesium, which contributes to a reduction of tiredness and fatigue.
The investigation, which was reported by Healthline in the article “Eating a Small Amount of Nuts Daily May Help Lower Your Depression Risk” involved over 13,500 participants from the UK Biobank cohort, who were initially free from self-reported depression or antidepressant usage.
The study followed the participants over approximately five years. Those who adhered to a daily serving of nuts exhibited a notably reduced likelihood of developing depression. While the specific reasons behind this correlation remain unclear, researchers speculate that the protective nutrients present in nuts might be at play.
Nuts are rich sources of beneficial substances like omega-3 fatty acids, phenolic acids, tryptophan, vitamins, and minerals. These elements collectively contribute to improved cognitive health, stress management, and gut health. Omega-3s, for instance, renowned for their anti-inflammatory and antioxidant properties, are believed, according to the article, to influence neurotransmitters responsible for mood regulation.
However, the study's authors emphasise that the relationship between nut consumption and reduced depression risk doesn't necessarily imply a causal link, only a correlation. Various factors, such as an individual's overall lifestyle and health choices, could contribute to the observed outcome as there is reason to believe that someone who consumes nuts on a regular basis could also be someone who exercises regularly and consumes a balanced diet generally, all things which contribute towards improved mood.
Although more research is required to uncover the precise mechanisms underlying the relationship between nut consumption and depression risk reduction, as well as which nuts specifically might support mental wellbeing, nuts are source of a number of key nutrients and these findings underscore the potential of dietary choices in influencing mental health.
Vitamin C rich foods, besides oranges
Including oranges in your diet is agreat way of increasing your consumption vitamin C, but there's a whole host of other foods that can provide even more of this essential nutrient. Navel oranges boast 82.7 milligrams of vitamin C, but options like guava, chilli peppers, bell peppers, kiwi, mango, papaya, strawberries, broccoli, and pineapple can outshine oranges in terms of vitamin C content according to the recent article “9 Vitamin C Foods (Besides Oranges)” by Health.
Guava, for example, is packed with a staggering 376mg of vitamin C per cup. Hot chilli peppers, both green and red, provide 364mg and 216mg respectively, and are enriched with other beneficial vitamins and minerals. Bell peppers come in various shades, with the orange variety leading the vitamin C front at 237mg per cup. Kiwi offers a notable 134mg of vitamin C per cup, accompanied by anti-inflammatory properties.
Mangoes supply 60.1mg of vitamin C in a cup, while papaya offers 88mg and comes with a host of additional health benefits. Strawberries are also a great source, containing 98mg per cup, as well as beneficial antioxidant and mineral content. It may surprise some to discover that broccoli contributes 81.2mg of vitamin C per cup, with numerous other health advantages. Pineapple, with 78.9mg of vitamin C per cup, aids in digestion and offers diabetes support.
Vitamin C is crucial for the body as it acts as an antioxidant, supports the immune system in warding against diseases, supports collagen production, aids tissue growth and repair, facilitates iron absorption, and maintains bone health. The recommended daily amount of vitamin C varies by age and gender, with additional requirements for smokers. A deficiency can lead to scurvy, resulting in symptoms like fatigue, gum inflammation, joint pain, and even tooth loss.
So, while oranges are a fantastic vitamin C source, a diverse range of fruits and vegetables can give you an even wder ranging nutrient profile.
The health benefits of riboflavin
Vitamin B2, also known as riboflavin, is a crucial member of the B-complex family. These B vitamins collectively convert carbohydrates from your meals into the energy your body needs, providing all improtant energy support. Riboflavin, in particular, takes your everyday foods and transforms them into the fuel your body needs to keep you going. The article “4 Health Benefits of Riboflavin (Vitamin B2)” by Cleveland Clinic covers other important health benefits of this essential vitamin.
This essential micronutrient supports cell development and function, playing a vital role in energy production. While your gut microbiome does produce some riboflavin, your body requires more than what is generated internally and, as a water soluble vitamin, it is not built up in the body over time and needs to be consumed through the foods you eat. That's why it's essential to incorporate riboflavin-rich foods into your daily diet.
Apart from energy conversion, riboflavin offers several health benefits:
- Migraine support: Research cited in the article suggests riboflavin may help mitigate migraines by influencing mitochondrial cell function and reducing nerve inflammation.
- Cancer Risk Reduction: While studies show mixed results, some experts believe riboflavin might support in preventing cell damage caused by carcinogens, potentially lowering the risk of certain cancers.
- Vision Protection: A diet rich in riboflavin can lower the risk of cataracts, which impairs vision, making this nutrient essential for eye health.
- Anemia Prevention: Riboflavin aids iron absorption, making it crucial to prevent iron-deficiency anemia, particularly in pregnant women and children.
The recommended daily riboflavin intake varies based on age and gender. Meat, fortified products like cereals and bread, nuts, dairy products, eggs, fish, legumes, and vegetables are all excellent sources of riboflavin.
As a water-soluble vitamin, any excess consumed is excreted by the body through urine or sweat so there's minimal risk of riboflavin overdose. Excess riboflavin can manifest itself in the form of a bright yellow colour in your urine, while this might be alarming at first, it's simply a sign that your body is eliminating the excess riboflavin it can't store.
If you're unsure about your riboflavin intake, consult a healthcare provider who can recommend a blood test to assess your levels and guide you on how to incorporate more riboflavin in your diet.
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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.