Magnesium is vital for regulating muscle and nerve function, blood sugar levels, blood pressure, and for making protein, bone, and DNA. The current research suggests that most American adults do not consume adequate amounts of magnesium in their diet. Dietary sources of magnesium include legumes, nuts, seeds, whole grains, green leafy vegetables, fortified breakfast cereals…

With age, the integrity of the endothelial layer of the intestines can be compromised, which may allow bacteria and harmful substances to enter the bloodstream. In a recent study, seniors who increased their intake of apples, cocoa, dark chocolate, green tea, cranberries, oranges, pomegranate, and other polyphenol-rich foods experienced improvements in intestinal function within eight…

Researchers monitored more than 4 million military veterans for over five years and found an association between increased risk for type 2 diabetes and living in a neighborhood with more fast-food restaurants within walking distance. However, living near a supermarket was linked to a lower risk for diabetes. JAMA Network Open, October 2021

There’s an old saying: “Breakfast like a king; lunch like a prince; dinner like a pauper.” A recent study found that there may be truth to this as researchers found that individuals were less likely to gain weight if they consumed their largest meal earlier in the day and not in the late afternoon or…

A systematic review of several meta-analyses concluded that diet is a modifiable risk factor for cognitive decline and that adopting a healthy eating pattern—such as the Mediterranean diet—may help delay or possibly prevent dementia in individuals at increased risk for the disease. Current Opinion in Clinical Nutrition and Metabolic Care, November 2021

Adding to a number of benefits that breastfeeding can provide to mom and baby, a recent study found that new mothers who breastfeed are significantly less likely to experience postpartum depression, and the risk falls the further into life the child breastfeeds. Public Health Nursing, September 2021

Among a group of 456 colorectal cancer survivors, those with a higher intake of fruit, vegetables, and dietary fiber reported less fatigue, better physical function, and a greater ability to carry out activities of daily living. American Journal of Clinical Nutrition, October 2021

New research suggests that engaging in endurance exercises, such as biking or running, increases circulating levels of certain mitochondrial derived peptides that are associated with good metabolic health and increased longevity. Journal of Applied Physiology, October 2021

According to a study that monitored over 12,000 adults for 13 years, iron deficiency is associated with a 24% greater risk of heart disease and a 26% increased risk of death from cardiovascular disease. ESC Heart Failure, October 2021

A review of 24 meta-analyses concluded that increasing one’s intake of green leafy vegetables by 100 grams per day can reduce the risk of coronary heart disease, stroke, and early death by 25%. Food Chemistry, October 2021