Probiotics and Prebiotics Team Up for Healthy Digestion

What are probiotics?

probiotics  plural of pro·bi·ot·ic (Noun)
Noun

    A probiotic substance or preparation.
    A microorganism introduced into the body for its beneficial qualities.

 The root of the word probiotic comes from the Greek word pro, meaning to promote and biotic, meaning life. But what are probiotics actually, and how do they work?

 The Food and Agriculture Organization of the United Nations (FAO) defines probiotics as "live microorganisms, which, when administered in adequate amounts, confer a health benefit on the host."  Probiotics are indeed alive, and most of these microorganisms are bacteria.  People may associate bacteria with antibiotics and antibacterial products. However, not all bacteria are harmful. In fact some types of bacteria beneficial and helpful to maintaining our health. That's right, not all bacteria are bad for us!

Our digestive system normally has both "good" bacteria and "bad" bacteria. Maintaining the correct balance between the "good" bacteria and the "bad" bacteria is necessary for optimal health. But medications, diet, diseases, and the environment can upset that balance. Scientists now have discovered the the balance of bacteria in stomach and the gut to be a key to optimal health.

Maintaining a good population of healthy bacteria within the digestive system helps our body in many ways, especially with fighting off infections caused by pathogenic bacteria.

Is your body able to handle this on its own or do you need to start including probiotics in your diet?

To achieve and maintain optimal health, we need to consume both probiotics and prebiotics in our diet. Prebiotics (good bacteria promoters) and probiotics (good bacteria) are partners that work together synergistically in the body to promote gut health.

Probiotics are found in fermented dairy foods including yogurt, kefir, and aged cheeses, which contain live cultures such as bifidobacteria and lactobacilli. Some non-dairy foods also have beneficial cultures, as well, such as kimchi, sauerkraut, miso, tempeh and soy beverages.

Prebiotics are natural, non-digestible food ingredients that are linked to promoting the growth of helpful bacteria in your gut. Indeed, they're "good" bacteria promoters.  Prebiotics may improve gastrointestinal (GI) health as well as potentially enhance calcium absorption.

Some common foods that contain prebiotics are bananas, onions, leeks, garlic, asparagus, raw wheat bran and baked wheat flour. 

Taking your vitamin D3 supplement with a meal containing fat increases absorption

At a Glance


Taking your vitamin D3 (cholecalciferol) containing supplements with a meal providing some fat may significantly enhance vitamin D absorption by up to 32% compared to a non-fat meal.

Read more about this research below. 

Vitamin D is a fat-soluble nutrient that is found naturally in very few foods (oily fish, egg yolk, and beef liver), fortified in others, and produced in the skin from exposure to sunlight. Skin exposed to sunshine indoors through a window, on cloudy days, in shade, having a tan or dark-colored skin, and using sunscreen can significantly decrease the amount of vitamin D the skin makes. And recent studies have shown that sunshine levels in some northern latitudes are so weak during the winter months that humans make little to no vitamin D. Despite food fortification, the data suggests that many people do not get enough vitamin D from diets alone.
 

Vitamin D supplements may help bridge the gap. Because vitamin D is fat soluble, it seems logical that vitamin D supplements should be taken with a meal containing some fat. However vitamin D absorption differences based on dietary composition has been poorly understood.

A new study published in the Journal of the Academy of Nutrition and Dietetics sought to test the hypothesis that absorption of vitamin D3 improves when taken with a meal containing fat compared to a fat-free meal. In this study researchers recruited fifty healthy older men and women to complete this one day study and randomly assigned them to one of three meal groups: the first group consumed a fat-free meal; and the second and third groups consumed a meal with 30% of calories from fat but each provided a different ratio of MUFA’s (monounsaturated fatty acids) to PUFA’s (polyunsaturated fatty acids). After completing a 12-hour fast, all subjects took a single 50,000 IU vitamin D3 supplement with their test breakfast. Plasma vitamin D3 levels were collected and measured by liquid chromatography–mass spectrometry before the meal and 10, 12, and 14 hours after consuming the meal and supplement. 

The results showed that the maximum vitamin D3 plasma level (12-hour time-point) was 32% higher in subjects consuming the fat-containing meals compared with the fat-free meal. Absorption did not differ significantly at any time point between the high and low MUFA and PUFA groups.

This study provides a better understanding of the importance of some type of fat in a meal to optimize the absorption of vitamin D3 (cholecalciferol) from supplements; however the type of fat consumed is not significant for absorption.

Dawson-Hughes B, Harris SS, Lichtenstein AH, Dolnikowski G, Palermo NJ, Rasmussen H. Dietary Fat Increases Vitamin D3 Absorption. J Acad Nutr Diet. 2014 Nov 17. pii: S2212-2672(14)01468-3. doi: 10.1016/j.jand.2014.09.014. [Epub ahead of print]

How to Make Super Easy Guacamole

Avocados are a healthy and versatile food choice. They are a nutrient-dense food. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense food choice, according to the California Avocado Growers.

Avocados contain potassium, reducing the effect of salt on blood pressure. One ounce of avocado, (1/5 of a medium avocado)  provides 140 grams of potassium, or 4% of the recommended daily value.

Avocados also provide dietary fiber, with 2 gr. of fiber per 1/5 avocado.

They are also a source of "good" fats, being one of the few fruits which contain both mono and polyunsaturated fats.  Both mono and polyunsaturated fats, when consumed in moderation, can help reduce blood cholesterol levels and decrease the risk of heart disease. Avocados add good fats to the diet, providing 3 g of mono and 0.5 g polyunsaturated fat per 1-oz. serving.
 
An avocado makes a quick, nutritious snack  It's yummy just mashed and spread on whole wheat toast or rye crisp.  Sliced or chopped avocado can be added to any salad or sandwich.

When shopping for avocado, I like to choose a firm avocado, then use it in a day or so after it feels just slightly soft.  It's best to use the avocado as soon as you cut it open, as it will quickly start to turn brown from oxidation as it is exposed to the air.  Adding lemon just to the avocado can help to prevent this if you're using it for a salad or guacamole.

Super Easy Guacamole

1 avocado
1 half lemon
1/4- 1/2 tsp sea salt
dash of hot sauce
optional: add chopped sweet pepper, onion, or tomato


Cut the avocado in half, then insert the knife tip into the pit and twist to pop the pit out. Gently slide a spoon around the avocado to separate the peel and discard.
Mash the avocado or blend in a food processor with a clove of garlic.  Add the juice from half a lemon, salt and hot sauce.

Guacamole is perfect on salads, tacos or sandwiches or as a dip.

Vitamin C reduces the frequency and severity of colds and improves physical activity in men with suboptimal vitamin C status

At a Glance

A recent study suggests that vitamin C supplementation may result in measurable improvements in activity level and decrease the duration and severity of upper respiratory
tract infections in college men with low-to-adequate vitamin C status during peak cold
season.
Read more about this research below. 

Although severe vitamin C deficiency resulting in scurvy is  a rare occurrence in modern society, as many as 22% of U.S. adults are believed to have inadequate vitamin C status, with as many as 6% classified as vitamin C deficient.  Insufficiencies are often undiagnosed because early symptoms of poor vitamin C status are not  obvious and may include fatigue, malaise, depression and irritability.  Inadequate vitamin C levels have also been associated with increased duration and severity  of colds during the peak of cold season.  In a new study published in the journal Nutrients, researchers examined the impact of vitamin C status on physical activity and upper respiratory tract infections during the winter months.   The participants in this double-blind randomized trial included healthy, nonsmoking college men, with a marginal plasma vitamin C level, who were not training for or competing in sports. The men were randomized into one of two groups that received either 1000 mg of vitamin C/day or a placebo. Participants were given a booklet at the beginning of the study that contained the Wisconsin Upper Respiratory Symptom Survey-21, the Godin Leisure-Time Exercise Questionnaire, and a short food frequency measure. Over the course of the eight week study, the men completed  the symptom survey daily, and the exercise and food frequency measures weekly. During weeks 6-8 of the study, the physical activity score for the vitamin C supplemented group rose moderately compared to the placebo group. The number of cold episodes reported during the study was lower in the vitamin C group (7) compared to the placebo group (11), as was the reported duration of colds (reduced 59% versus placebo).  Although this study was limited by a relatively small sample size, the results suggest that there may be measurable health advantages associated with vitamin C supplementation in men with adequate-to-low vitamin C status. Since this study was conducted during winter months and included only men with similar vitamin C status, more research is needed to determine whether these results can be extended to other populations and seasons.    Carol S. Johnston, Gillean M. Barkyoumb, and Sara S. Schumacher. Vitamin C Supplementation Slightly Improves Physical Activity Levels and Reduces Cold Incidence in Men with Marginal Vitamin C Status: A Randomized Controlled Trial. Nutrients 2014, 6, 2572-2583; doi:10.3390/nu6072572.

Healthy Foods to Help Lower Cholesterol

Some foods can be helpful in lowering cholesterol naturally.  
You may want to add or increase your consumption of  these foods:    

•  Whole grains, such as oatmeal, oat bran, high-fiber foods and whole-wheat products.
•  Nuts, such as walnuts, almonds and brazil nuts
•   Omega-3 fatty acids, such as fatty fish, fish oil supplements, flaxseeds and flaxseed oil

Oatmeal, especially steel-cut oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the "bad," cholesterol.

Soluble fiber is also found in foods such as kidney beans, apples, pears, barley and prunes.

 The American Heart Association recommends eating at least two servings of fish a week. The highest levels of omega-3 fatty acids are in:

•     Mackerel
•     Lake trout
•     Herring
•     Sardines
•     Albacore tuna
•     Salmon
•     Halibut

To avoid adding unhealthy fats you should bake or grill the fish. If you don't like fish, you can also get small amounts of omega-3 fatty acids from foods like ground flaxseed or canola oil, omega-3 (grass-fed) meat, eggs and dairy products, and green vegetables.

Inadequate vitamin D levels are related to cognitive decline in the elderly

More new research on vitamin D suggests it may play a role in preserving cognitive health for the elderly.

At a Glance


A new study has confirmed previous research indicating a possible association between low vitamin D blood levels and an increased risk of cognitive decline in the elderly.   

Read more about this research below. 

In addition to its role in bone health, vitamin D also plays a role in mental health by protecting the brain in several ways: reducing the risk of cardiovascular disease and hypertension (diseases that affect the brain), providing antioxidant mechanisms, regulating calcium levels, supporting the immune system, enhancing nerve conduction, and by its role in detoxification. Many previous studies have concluded that inadequate vitamin D blood levels may be linked to a higher risk of cognitive impairment.  

A recent study published in the journal Neurology tested the hypothesis that low vitamin D blood levels are associated with risk of cognitive decline.  

The Italian population-based study included 1,927 elderly subjects. Serum vitamin D levels were measured at baseline, and cognitive function was measured with the Mini-Mental State Examination (MMSE). A MMSE score lower than 24 indicated cognitive dysfunction. Over a period of a 4.4 year follow-up, a decline of 3 or more points on the MMSE was considered clinically significant.  
 

Compared to subjects with sufficient vitamin D levels (>30 ng/ml or 75 nmol/L), the subjects with vitamin D deficiency (<20 ng/ml, or 50 nmol/L) or insufficiency (20-30 ng/ml or 50-75 nmol/L) were more like to have declining MMSE scores during the follow-up. Among the subjects with normal cognitive function (MMSE of 24 or higher) at the beginning of the study, those with deficient or insufficient vitamin D levels were 36% and 29% more likely to experience the onset of cognitive dysfunction in comparison to subjects with normal vitamin D levels. 

The results of this study confirm an independent association between vitamin D levels and mental decline in elderly adults. Although there is considerable variation from person to person, and testing prior to supplementation is generally recommended, most people need to take between 1,000 and 5,000 IU/day of vitamin D3 to achieve levels adequate to protect against cognitive decline.

Elena D. Toffanello et al. Vitamin D deficiency predicts cognitive decline in older men and women. Neurology. 2014 Nov 5. pii: 10.1212/WNL.0000000000001080. [Epub ahead of print]