Daily Tips

July 31, 2010
During endurance exercises like jogging, the first nutrient that runs low is water and the second is carbohydrate. For good endurance, stay hydrated during exercise and consume a balanced diet that includes high carbohydrate foods.
Consumer Link
Athletes need to hydrate and devour carbohydrates
Research Link
Med Sci Sports Exerc. 2009 Mar;41(3):709-31.

July 30, 2010
One way to control calories without triggering hunger is to decrease portion size and mostly choose lower calorie options among your favorite foods.
Consumer Link
Big servings lead unwary to overeat
Research Link
Am J Clin Nutr. 2006 Jan;83(1):11-7.

July 29, 2010
Excess abdominal fat stored internally (also called visceral fat) is associated with increased risk of developing cardiovascular disease and diabetes. Fortunately, daily exercise helps to reduce this specific type of risky body fat.
Consumer Link
Fat that lies beneath carries more risk
Research Link
Int J Obes (Lond). 2007 Dec;31(12):1786-97.

July 28, 2010
Vitamin D is now known to be important in brain function. Low levels of vitamin D have been associated with substantial cognitive decline in an older population studied over a 6-year period.
Consumer Link
Vitamin D and Mental Illness
Research Link
Arch Intern Med. 2010;170(13):1135-1141.

July 27, 2010
Parents feeding their infants and toddlers vegetarian milk alternatives need to be careful that the child is obtaining enough vitamin D and calcium. Children of well-intentioned parents have ended up with deformed bones due to rickets.
Consumer Link
Rickets makes a comeback
Research Link
Pediatrics. 2001 Apr;107(4):E46.

July 26, 2010
Memory loss and vitamin B-12 deficiency are both common in those over 50. Since B-12 deficiency can cause memory problems, a thorough evaluation of vitamin B-12 status should be conducted in anyone who develops memory problems or other neurological symptoms.
Consumer Link
Remember B-12 for healthy aging
Research Link
J Nutr Health Aging. 2007 Mar-Apr;11(2):132-52.

July 25, 2010
Weight-loss surgery can make it very difficult to meet essential nutrient needs. Although this may not always cause obvious health problems, it can result in serious birth defects if a woman becomes pregnant while deficient in a nutrient.
Consumer Link
Study cautions women who have weight-loss surgery
Research Link
J AAPOS. 2010 Jun;14(3):274-276.

July 24, 2010
Zinc nasal gels have been a popular cold remedy. Unfortunately, recent research indicates that their use can damage olfactory function and result in loss of the sense of smell.
Consumer Link
Homeopathic Nasal Zinc Linked to Loss of Smell
Research Link
Arch Otolaryngol Head Neck Surg. 2010 Jul;136(7):673-6.

July 23, 2010
If you eat a wide variety of wholesome foods, your child is more likely to follow suit.
Consumer Link
Children's nutrition: 10 tips for picky eaters
Research Link
J Am Diet Assoc. 2003 Jun;103(6):692-8.

July 22, 2010
Short-term memory loss can be a sign of a vitamin B-12 deficiency? Since the ability to absorb B-12 from foods declines with age, it is commonly recommended that people over 50 years of age meet their B-12 needs with fortified foods or supplements.
Consumer Link
Dietary B-12 may not be enough
Research Link
J Nutr Health Aging. 2010;14(5):339-45.

July 21, 2010
For nursing infants to obtain adequate iodine from mother's milk, it is essential that the mother consume enough iodine in her diet. If you are cutting back on salt, it can reduce iodine intake and lower the iodine content of breastmilk. Be sure to find other sources of iodine.
Consumer Link
Researchers fear deficiency of iodine intake
Research Link
Environ. Sci. Technol., 42 (4), 1315–1323, 2008.

July 20, 2010
Prolonged stress has been shown to have negative effects on the cardiovascular system. Regular daily exercise is a great way to release stress and benefit heart and blood vessel health.
Consumer Link
Take heart care in hand for good life
Research Link
Cardiovascular Consequences of Chronic Stress

July 19, 2010
Unfortunately, some non-prescription medications, herbal products, and essential oils can cause birth defects. Consequently, no drugs or herbs should be used without the guidance of a physician or pharmacist - especially during pregnancy.
Consumer Link
Safe conception helps prevent birth defects
Research Link
Birth Defects Res B Dev Reprod Toxicol. 2003 Dec;68(6):505-10.

July 18, 2010
Research shows that regular use of high vitamin C supplementation does not prevent the common cold. However, in people who are exposed to an extreme physical stress like running a marathon, vitamin C supplementation can cut the risk of catching a cold in half.
Consumer Link
Vitamin C can halve cold risk during strain
Research Link
Cochrane Database Syst Rev. 2007 Jul 18;(3):CD000980.

July 17, 2010
Consuming adequate fruits, vegetables, and fish can help to maintain the health of your blood vessels and heart.
Consumer Link
Heart healthy diet helps avoid strokes
Research Link
Eur J Cardiovasc Prev Rehabil. 2010 Feb;17(1):50-5.

July 16, 2010
Green tea is widely extolled for its beneficial content of polyphenols that are linked to reduced chronic disease risks. However, consuming too much tea (green or black) also can potentially supply excessive amounts of aluminum and fluoride.
Consumer Link
The dark side of healthful 'superfoods'
Research Link
Rev Saude Publica. 2004 Feb;38(1):100-5. Epub 2004 Jan 30.

July 15, 2010
Optimal nutrition promotes optimal health. The World Health Organization defines health as complete physical, mental and social well-being and not merely the absence of disease or infirmity.
Consumer Link
Optimal nutrition for optimal health
Research Link
Üstün & Jakob. 2005;83:802

July 14, 2010
Since the immune system is clearly involved in psoriasis, maintaining a healthy immune system helps to deal with the disease. Many nutrients are involved in supporting immune function, so meeting all nutrient needs may be step one in treating psoriasis.
Consumer Link
Causes of psoriasis are not yet determined
Research Link
Br J Dermatol. 2005 Oct;153(4):706-14.

July 13, 2010
Food sources of fats and oils provide various amounts of the essential omega-3 and omega-6 fatty acids. Low fat diets make it important to carefully select the fats and oils that provide enough of these fatty acids to meet recommended intake.
Consumer Link
Fat is essential for health, in right types and amounts
Research Link
Annu Rev Nutr. 2004;24:597-615.

July 12, 2010
Decreasing a person's calorie intake by 300 to 400 calories per day below their calorie requirement can increase protein needs by at least 25 percent. Consequently, weight-loss diets that lower protein too much can be counter-productive.
Consumer Link
Cut calories and add exercise to lose fat, not muscle
Research Link
J Nutr. 2009 Mar;139(3):514-21.

July 11, 2010
Physicians studying female hair loss report that many cases improve with iron supplementation even when initial blood values for iron status are within normally acceptable ranges.
Consumer Link
Hair loss in women has contributing factors
Research Link
Acta Dermatovenerol Croat. 2009;17(4):279-84.

July 10, 2010
The fat soluble vitamins (A, D, E, and K) naturally accumulate in body fat cells. This appears to increase the need for these vitamins in people who have higher amounts of body fat.
Consumer Link
Overweight people need fat-soluble vitamins
Research Link
J Nutr. 2010 May;140(5):1029-34.

July 9, 2010
Poor nutrition at any stage of life can affect health. Even the nutritional status of parents before conception can affect their child's lifelong health. Missing even one essential nutrient can impair the function of many cell types, including cells of the reproductive organs.
Consumer Link
All essential nutrients needed to stay healthy
Research Link
Indian J Med Res. 2009 Nov;130(5):600-8.

July 8, 2010
The breast-fed infant of a healthy mother can thrive on breast milk alone for four to six months. However, if a mother is deficient in vitamin B-12, her milk also will be deficient. This can irreversibly damage the baby's brain and nerve development. Consequently, vegetarian mothers are commonly advised to take a B-12 supplement.
Consumer Link
New moms need B-12 for baby’s milk
Research Link
Nutr Rev. 2008 May;66(5):250-5.

July 7, 2010
Fat is required in the diet for numerous important biological functions. Without some dietary fat, the fat-soluble vitamins A, D, E, and K are poorly absorbed. Deficiencies in these vitamins can lead to serious health problems.
Consumer Link
Switch from fat phobia to fat smarts
Research Link
Eur J Clin Nutr. 1999 Apr;53 Suppl 1:S84-8; discussion S88-93.

July 6, 2010
Frequent, vigorous exercise during the child and adolescent years is becoming recognized as the most effective way to prevent chronic health conditions that develop during the adult years.
Consumer Link
Active kids avoid later health woes
Research Link
Exerc Immunol Rev. 2005;11:108-44.

July 5, 2010
Strength training becomes particularly important as a person ages. Building or maintaining muscle mass helps to prevent the typical decline in strength and calorie needs that occurs with age.
Consumer Link
Lift weights to live longer, live stronger
Research Link
J Am Coll Nutr. 2007 Dec;26(6):696S-703S.

July 4, 2010
The brain requires blood sugar for energy, using about 400 calories of glucose each day. If inadequate carbohydrate is consumed, muscle protein may be broken down to provide needed glucose. Consume at least 130 grams of carbohydrate a day to feed the brain and help prevent muscle loss.
Consumer Link
Too much carb cutting affects your brain
Research Link
Prog Brain Res. 2006;153:129-40.

July 3, 2010
For those who are severely obese, bariatric surgery may be an effective treatment. However, the list of possible bariatric surgery side effects is extensive and individuals run the risk of many nutrient deficiencies if their food and supplement intake is not managed carefully.
Consumer Link
Weight-loss surgery comes with risks
Research Link
Am J Med Sci. 2006 Apr;331(4):219-25.

July 2, 2010
The content of some key vitamins in fresh produce begins to decrease soon after harvest. Therefore to get the most nutrients from your produce, buy fresh produce in quantities that can be consumed within a few days.
Consumer Link
Ways to use vegetables in Hawaii
Research Link
Eur J Cancer Prev. 1997 Mar;6 Suppl 1:S21-4.

July 1, 2010
Vitamins are essential nutrients your body requires in small amounts for vital functions in the human body. Vitamin K plays an essential role in both normal blood clotting and helps to promote bone health.
Consumer Link
Fat-Soluble Vitamins
Research Link
Clin Calcium. 2009 Sep;19(9):1354-60.

June 30, 2010
Those with a family history of diabetes can reduce their own risk of developing the disease by maintaining a daily habit of vigorous exercise.
Consumer Link
Staying active can reduce diabetes risk in adulthood
Research Link
Diabetes Res Clin Pract. 2005 Jun;68 Suppl1:S73-81.

June 29, 2010
Good nutrition is required for a healthy mind and an active memory. The major energy supply for the brain is glucose, a sugar molecule best obtained from whole foods like grains, legumes, fruits, vegetables and some milk products.
Consumer Link
Feed your brain for best performance
Research Link
Rev Neurol (Paris). 2004 Sep;160(8-9):767-92.

June 28, 2010
Brain researchers report that eating fish a few times a week supports brain function in older people. They think that this is due to the omega-3 components of fish oil.
Consumer Link
Fish is good for the brain, study shows
Research Link
Neurology. 2008 Aug 5;71(6):439-46.

June 27, 2010
Many drugs used to treat heartburn greatly reduce how much vitamin B-12 is absorbed from foods. Consequently, people using GERD medications should take a supplemental source of vitamin B-12.
Consumer Link
Pills take aim at heartburn's chronic pain
Research Link
Ann Pharmacother. 2002 May;36(5):812-6.

June 26, 2010
All foods have the potential to cause foodborne illness. Even fresh produce needs to be handled, stored, and prepared safely to obtain essential nutrients with minimal risk of illness.
Consumer Link
Reducing Risk of Getting a Foodborne Illness from Fresh Produce
Research Link
Emerg Infect Dis. 1997 Oct-Dec;3(4):459-65.

June 25, 2010
Diets rich in fruits and vegetables are recommended for reducing cancer risk. Incorporate local tropical fruits and vegetables into your daily diet to help yourself and your local farmer.
Consumer Link
Use of Tropical Vegetables to Improve Diets in the Pacific Region
Research Link
Am J Clin Nutr. 2003 Sep;78(3 Suppl):559S-569S.

June 24, 2010
The vitamin folate is important for promoting healthy pregnancies and reducing the risk of heart disease. Foods rich in folate include liver, green vegetables, beans, some fruits, and enriched cereals.
Consumer Link
Women's Health Issues
Research Link
Ther Umsch. 2005 Sep;62(9):641-6.

June 23, 2010
Rapid weight loss increases the risk for accelerated bone loss and developing osteoporosis. Gradually building fitness and eating a balanced diet is more likely to result in long term success. "Slow and steady wins the race."
Consumer Link
Bone mass at risk during weight loss
Research Link
J Clin Endocrinol Metab. 2008 Jun;93(6):2181-7.

June 22, 2010
On an average, a sedentary adult should drink 6 to 7 cups of water per day, as water. Exposure to hot weather and trade winds, however, increases invisible sweat loss and water needs.
Consumer Link
Water needs vary with diet and lifestyle
Research Link
Eur J Clin Nutr. 2010 Feb;64(2):115-23.

June 21, 2010
There are a variety of potential causes for a woman to experience hair thinning and loss. Research indicates that poor iron nutrition is one of the more common causes.
Consumer Link
Hair loss in women has contributing factors
Research Link
Acta Dermatovenerol Croat. 2009;17(4):279-84.

June 20, 2010
Lactose intolerance is not the same thing as a milk allergy. Most hard cheeses and live culture yogurts contain little lactose and are well tolerated by those with lactose intolerance.
Consumer Link
Even lactose intolerant can drink milk
Research Link
Nutr Rev. 2003 Jun;61(6 Pt 1):221-3.

June 19, 2010
There are more than 40 essential nutrients required in our diets. Picky eaters run the risk of missing out on one or more of these nutrients.
Consumer Link
Varied menu is the best path to good health
Research Link
J Am Diet Assoc. 1997 Mar;97(3):266-71.

June 18, 2010
Good health requires balanced nutrition. If you eat only the “healthy foods” such as fruits, vegetables, and whole grains, you will eventually become deficient in essential nutrients such as vitamin B-12, iron, and protein.
Consumer Link
It can be possible to have too much of a good thing
Research Link
J Am Diet Assoc. 1997 Mar;97(3):266-71.

June 17, 2010
Maintaining strong bones requires an adequate intake of many nutrients. In addition to meeting the need for nutrients like calcium and vitamin D, consuming adequate protein also benefits bones.
Consumer Link
Healthy bones need protein
Research Link
J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S.

June 16, 2010
Studies on people consuming vegan and macrobiotic diets have reported poor vitamin B-12 status in as many as 90 percent of the study participants. Diets free of animal foods require adequate B-12 from supplements or fortified foods.
Consumer Link
Vitamin B-12 deficiency impairs brain
Research Link
Ann Nutr Metab. 2000;44(5-6):229-34.

June 15, 2010
Caffeine is the most commonly consumed drug in the world. Fortunately, a number of studies have reported potential health benefits of caffeine such as reducing the risk of developing diabetes.
Consumer Link
In moderation, caffeine found to aid health
Research Link
Appl Physiol Nutr Metab. 2008 Dec;33(6):1290-300.

June 14, 2010
The use of sunscreen helps to prevent skin damage, but it greatly reduces the body's production of vitamin D. Obtaining adequate vitamin D in foods and/or supplements seems to be the safest way to meet the need for this nutrient.
Consumer Link
How much Vitamin D is enough?
Research Link
Medical News Today, June 10, 2010.

June 13, 2010
Drugs that supply the mineral strontium are widely used in Europe for the prevention and treatment of osteoporosis. In the U.S. strontium is available only in the form of dietary supplements.
Consumer Link
European strontium drug spurs supplement sales in U.S.
Research Link
J Endocrinol Invest. 2005;28(8 Suppl):50-7.

June 12, 2010
Variety, balance, and moderation are the three most important words in nutrition. Extreme diet changes may seem to have short-term benefits but too often can lead to long-term unforeseen problems.
Consumer Link
Variety, balance and moderation still outweigh any fad
Research Link
Am J Clin Nutr. 2009 May;89(5):1543S-1548S.

June 11, 2010
Keeping all of your senses sharp requires meeting the body's need for all essential nutrients. Many nutrient deficiencies impair the function of the nervous system.
Consumer Link
Balanced living keeps senses sharp
Research Link
Curr Opin Gastroenterol. 2007 Mar;23(2):171-7.

June 10, 2010
Several vitamin and mineral deficiencies can affect brain function and lead to psychological problems like depression. Adequate intake of essential nutrients from a balanced diet is the best protection. When that's not possible, dietary supplements can fill the gaps.
Consumer Link
Feed your brain for best performance
Research Link
Rev Neurol (Paris). 2004 Sep;160(8-9):767-92.

June 9, 2010
Contrary to popular belief, research has shown that sugar does not cause increased aggressiveness and hyperactivity. In fact, a study of incarcerated teenage boys found that sugar had a calming effect and helped the boys to concentrate and pay attention.
Consumer Link
A researcher's sweet truths
Research Link
Nutr Rev. 1994 May;52(5):173-5.

June 8, 2010
Exercise causes the body to lose water and salt in sweat. Typical salt loss during exercise is about a half a teaspoon per hour. Some people lose twice this much. Athletes may crave salt because their needs are much greater than the average person.
Consumer Link
Some athletes run risk of low blood sodium
Research Link
Int J Sport Nutr Exerc Metab. 2008 Oct;18(5):457-72.

June 7, 2010
The Physical Activity Guidelines for Americans recommend at least 60 minutes of daily physical activity for children and teenagers. This activity can be spread throughout the day. Even 10-minute bouts of activity can contribute to the recommended daily total.
Consumer Link
Becoming fit requires developing new habits
Research Link
2008 Physical Activity Guidelines for Americans

June 6, 2010
Sublingual vitamin B-12 pills designed to dissolve under the tongue are not more effective than pills that are swallowed, according to current research. However, the sublingual pills can be a good option for those who have difficulty swallowing pills.
Consumer Link
Vitamin delivery doesn't change absorption rates
Research Link
Br J Clin Pharmacol. 2003 Dec;56(6):635-8.

June 5, 2010
As the weather gets hotter, remember that children are more likely than adults to overheat during exercise. This is especially true for overweight children. Keep plenty of fluids available and encourage drinking.
Consumer Link
Demands of exercise different for children and adults
Research Link
Appl Physiol Nutr Metab. 2008 Apr;33(2):420-7.

June 4, 2010
You may be able to prevent dental caries and periodontal gum disease simply by making sure to consume all your essential nutrients.
Consumer Link
How Does What I Eat Affect My Oral Health?
Research Link
J Am Diet Assoc. 2003 May;103(5):615-25.

June 3, 2010
During the past few decades, the opportunities have increased to consume larger portions of high calorie foods and to be more sedentary. Maintaining a healthy weight requires both decreasing food portion sizes and increasing physical activity.
Consumer Link
Physical Activity and the Health of Young People
Research Link
Adv Exp Med Biol. 2009;646:71-81.

June 2, 2010
Low potassium intake has been linked to hypertension in overweight children. Edamame (green soybeans) makes a great lower calorie high potassium snack.
Consumer Link
USDA National Nutrient Database for Standard Reference, Release 22 for Potassium.
Research Link
J Pediatr. 2010 May 18.

June 1, 2010
In the world of nutrition, things that sound reasonable are not always correct. Unfortunately, it is very easy to change your food choices based on fiction and become part of a "mutual illusion support system" of people who unknowingly promote misinformation.
Consumer Link
Zeal does not make it true
Research Link
J Am Diet Assoc. 2006 Apr;106(4):601-7.

May 31, 2010
Studies show that individuals with intolerance to the gluten in wheat often do not get adequate fiber from grains. Other grains that can be substituted, include rice, corn, quinoa, amaranth, and millet.
Consumer Link
Gluten-Free Diets
Research Link
J Hum Nutr Diet. 2010 Mar 23.

May 30, 2010
Spices that are rich in antioxidants may be useful in reducing potentially harmful oxidation products in the body. These spices include cloves, cinnamon, oregano, rosemary, ginger, black pepper and paprika.
Consumer Link
Antioxidant-Rich Spices May Be Healthy
Research Link
Am J Clin Nutr. 2010 May;91(5):1180-4.

May 29, 2010
Biotin is an essential B vitamin that is important at all ages. Recent research found that food levels of biotin are significantly lower than previously thought. Good food sources include eggs, lean meats, salmon, peanuts, and sunflower seeds.
Consumer Link
B vitamins are unsung heroes of good health
Research Link
J Food Compost Anal 2004 Dec;17(6):767-776.

May 28, 2010
A diet that promotes the "good" and "bad" foods concept should raise a red flag. We require a variety of nutrients and that means consuming a variety of foods.
Consumer Link
Nutrition Quackery
Research Link
J Fam Health Care. 2006;16(5):143-5.

May 27, 2010
Dietary potassium may play a role in decreasing blood pressure. Papaya is one of many fruits that provides a good potassium source.
Consumer Link
Potassium and Health
Research Link
USDA National Nutrient Database

May 26, 2010
Recent research indicates that many of us do not consume enough of a nutrient called choline. It is especially important for normal brain and muscle function. Rich food sources include liver and eggs, followed by most meats, poultry, and fish.
Consumer Link
Get to know choline's essential role
Research Link
Nutr Rev. 2009 Nov;67(11):615-23.

May 25, 2010
The brain likes sugar. Its major source of energy is glucose (blood sugar). It uses about 400 calories of glucose every day. Sweet and starchy foods can both meet this need.
Consumer Link
Too much carb cutting affects your brain
Research Link
Eur J Clin Nutr. 1999 Apr;53 Suppl 1:S107-11.

May 24, 2010
To help both your heart and your brain, include plenty of vegetables and fruits in a balanced diet to reduce oxidative damage to blood vessels.
Consumer Link
Heart healthy diet helps avoid strokes
Research Link
Eur J Cardiovasc Prev Rehabil. 2010 Feb;17(1):50-5.

May 23, 2010
It is possible to choose vegetarian foods that meet calcium needs. However, including dairy products can make it easier to get enough calcium for bone health.
Consumer Link
Debunking calcium myths
Research Link
Am J Clin Nutr. 1999 Sep;70(3 Suppl):543S-548S.

May 22, 2010
Eating disorders can develop from excessive dieting, binge eating, and inappropriate weight loss techniques. Research shows that teasing young family members about their weight can trigger these behaviors.
Consumer Link
Criticism may trigger eating disorders
Research Link
Am J Prev Med. 2007 Nov;33(5):359-369.

May 21, 2010
Studies indicate that the short-term use of ginger can help to relieve pregnancy-related nausea.
Consumer Link
Herbs at a Glance, Ginger
Research Link
Am Fam Physician. 2007 Jun 1;75(11):1689-91.

May 20, 2010
Good nutrition starts with food safety. Remember to: 1) Wash your hands before handling foods; 2) Keep cold foods cold and hot foods hot. For picnics, plan ahead with adequate coolers and ice.
Consumer Link
How to keep bacteria off the menu
Research Link
Nutr Clin Care. 2004 Oct-Dec;7(4):134-40.

May 19, 2010
Summertime often triggers dieting. Healthy weight loss is fat loss. Exercise required for building muscle must be supported by adequate nutrition - not just "rabbit food."
Consumer Link
Focus on muscle, fat—not weight
Research Link
J Nutr. 2009 Mar;139(3):514-21.

May 18, 2010
The consumption of fresh vegetables and fruits has a strong protective effect for coronary heart disease. Now research also indicates there is likely a protective effect to cognitive function as we age.
Consumer Link
Don't forget to eat your veggies
Research Link
Int Psychogeriatr. 2010 Mar;22(2):174-87.

May 17, 2010
The essential mineral zinc is more efficiently absorbed from animal foods than from plant foods. Vegetarian diets need to contain about 50 percent more zinc to meet the body's needs.
Consumer Link
Zinc Consumer Fact Sheet
Research Link
Zinc Health Professional Fact Sheet

May 16, 2010
Motivating children to exercise can sometimes seem like a formidable task. But, make it fun and part the daily lifestyle and it can yield lifelong health rewards.
Consumer Link
Keeping Kids Active
Research Link
J Pediatr Health Care. 2003 Jan-Feb;17(1):11-7.

May 15, 2010
Mental performance on exams can benefit from adequate sleep and moderate sized meals that are balanced and include some carbohydrate.
Consumer Link
Exam cram requires good food, rest
Research Link
Br J Nutr. 1997 Apr;77 Suppl 1:S29-38.

May 14, 2010
When it comes to nutrition and health, it is often a challenge to sort out sensible information from nonsense. Science should drive decisions, not marketing.
Consumer Link
Zeal does not make it true
Research Link
Phys Sportsmed. 1997 Jun;25(6):77-92.

May 13, 2010
Optimal nutrition promotes optimal health only when all nutrient needs are met. The World Health Organization defines health as "complete physical, mental and social well-being and not merely the absence of disease or infirmity."
Consumer Link
Optimal nutrition for optimal health
Research Link
J Am Diet Assoc. 2002 Aug;102(8):1096-104.

May 12, 2010
Depression is a complex mental disease that sometimes may be triggered by limited nutrition. Several nutrients are required for normal brain function.
Consumer Link
Feed your brain for best performance
Research Link
Biol Psychiatry. 2005 Nov 1;58(9):679-85.

May 11, 2010
Like cholesterol, high blood levels of triglycerides are associated with an increased risk of cardiovascular disease. Including fish as a regular part of your diet is associated with better heart health.
Consumer Link
Lower blood triglycerides to ward off heart disease
Research Link
Nutr Health. 2009;20(1):11-20

May 10, 2010
Daily exercise is not just for looking good. Regular exercise also is important for both the prevention and treatment of type 2 diabetes.
Consumer Link
Exercise can help dilute adult diabetes
Research Link
J Appl Physiol. 2007 Oct;103(4):1113-20. Epub 2007 Jul 26.

May 9, 2010
Skipping breakfast has been linked to decreased mental and physical performance. A balanced morning meal of foods that provide carbohydrate and protein works best for both the brain and the body.
Consumer Link
Premium breakfast fuels a better day
Research Link
Am J Clin Nutr. 2006 Feb;83(2):211-20.

May 8, 2010
Eating only "healthy foods," rather than an overall healthy diet, can lead to inadequate protein, excessive fiber and iron deficiency, among other problems. Good nutrition is often as simple as variety, balance, and moderation.
Consumer Link
Variety, balance and moderation still outweigh any fad
Research Link
J Nutr. 2003 Nov;133(11):3476-84

May 7, 2010
During hot weather and exercise, our thirst alarm system may function too slowly. Therefore, it is important to drink before you get thirsty under those conditions.
Consumer Link
Dehydration is linked to many ills
Research Link
Br J Sports Med. 1997 Sep;31(3):175-82.

May 6, 2010
It has been estimated that one out of seven people over age 65 lose the ability to absorb vitamin B-12 normally and are at risk of developing a deficiency.
Consumer Link
Age plays crucial role in B-12 needs
Research Link
Arch Intern Med. 2005 May 23;165(10):1167-72.

May 5, 2010
During one hour of exercise in the heat you can lose twice the daily recommended intake of sodium in sweat loss. Remember, sodium is an essential nutrient.
Consumer Link
Fluid needs rise with temperature
Research Link
Current Sports Medicine Reports. 7(4):S1-S2, July/August 2008.

May 4, 2010
Moderate amounts of fats and oils are essential for a healthful diet. Not only do they provide essential fatty acids, but they also help the body absorb certain vitamins and other beneficial food components.
Consumer Link
Jack Sprat missed out on essential acids
Research Link
Biochem Pharmacol. 2009 Mar 15;77(6):937-46.

May 3, 2010
One large banana provides almost 500 mg of potassium, a little more than 10 percent of the daily recommended intake for an adult.
Consumer Link
Bananas need no hype to be considered good
Research Link
USDA National Nutrient Database for Standard Reference

May 2, 2010
A single large egg contains 13 essential vitamins and minerals and only 70 calories, making it an ideal component of a balanced diet.
Consumer Link
It’s All In An Egg!
Research Link
J Am Coll Nutr. 2004 Dec;23(6 Suppl):596S-600S.

May 1, 2010
The age-associated loss of body protein is called sarcopenia. To increase muscle along with bone density, consume adequate protein and exercise regularly.
Consumer Link
Keep fit for life
Research Link
Maturitas. 2010 Apr 20.

April 30, 2010
Food labeling regulations change slowly despite growth in nutrition knowledge. Currently, when a food or dietary supplement label indicates 100% of the "Daily Value" for vitamin A, it actually contains just over 200% of the currently recommended intake for a woman.
Consumer Link
Too much vitamin A can be toxic
Research Link
Nutr Rev. 2007 Oct;65(10):425-38.

April 29, 2010
Preventing osteoporosis starts in adolescence and young adulthood. It is particularly important to have adequate calcium intake and physical activity to prevent bone fractures later in life.
Consumer Link
Nutrition for older persons
Research Link
J Am Coll Nutr. 1999 Oct;18(5 Suppl):406S-412S.

April 28, 2010
To have a healthy baby, always tell your doctor what dietary supplements you are taking. Consuming some herbal products and high intake of some nutrients during pregnancy can increase the risk of having a baby with birth defects.
Consumer Link
Safe conception helps prevent birth defects
Research Link
Birth Defects Res B Dev Reprod Toxicol. 2003 Dec;68(6):505-10.

April 27, 2010
It is not uncommon for the media to promote a drug for common symptoms that could actually be due to a nutrient deficient diet. Don't let fear of a possible disease hook you into a drug solution just because it is easier than eating a balanced diet.
Consumer Link
Hype drives prescriptions' popularity
Research Link
PLoS Med. 2008 May 27;5(5):e106.

April 26, 2010
With the emphasis on decreasing obesity in children, it is important to recognize that overweight and obese children have a greater tendency to overheat during exercise. Be sure to supply adequate hydration, especially on hot days.
Consumer Link
Demands of exercise different for children and adults
Research Link
Sports Med. 1998 Apr;25(4):221-40.

April 25, 2010
The Internet has opened a Pandora's box of nutritional misinformation. Even though there is a strong human tendency to just believe what sounds good, being a skeptic has its long term health benefits.
Consumer Link
False claims thrive on Internet
Research Link
Complement Ther Med. 2004 Dec;12(4):217-27.

April 24, 2010
Studies show that consumers have difficulty self-regulating the consumption of large portion sizes. Buying food in smaller packages may cost more but can help to prevent adding inches to your waist.
Consumer Link
Big servings lead unwary to overeat
Research Link
Health Educ Res. 2010 Feb;25(1):109-20.

April 23, 2010
Vitamin K, found in green vegetables, is well known for it role in normal blood clotting, but this vitamin also is needed for supporting the health of bones and arteries.
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Vitamin K helps bones, brain and eyes
Research Link
Thromb Haemost. 2007 Jul;98(1):120-5.

April 22, 2010
Researchers have identified genes that strongly predispose people to obesity. For teenagers with a genetic predisposition to obesity, daily exercise of 60 minutes or more can help them avoid obesity.
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Exercise helps even if genes foster obesity
Research Link
Arch Pediatr Adolesc Med./ 2010;164(4):328-333.

April 21, 2010
Many things can cause hair thinning and hair loss. One possible cause is inadequate iron in the diet. Iron deficiency, even without anemia, can disrupt normal hair growth.
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Iron deficiency sometimes goes unseen
Research Link
Clin Exp Dermatol. 2002 Jul;27(5):396-404.

April 20, 2010
People taking "blood thinner" drugs are commonly advised to avoid high vitamin K foods. However, since vitamin K plays a role in preventing "hardening of the arteries," researchers are now advising physicians to adjust the drug dose to a steady day to day intake of vitamin K.
Consumer Link
Vitamin K helps bones, brain and eyes
Research Link
Thromb Haemost. 2007 Jul;98(1):120-5.

April 19, 2010
Many people may not meet their need for the B vitamin biotin. Since a biotin deficiency increases the risk of birth defects, pregnant women should consume good food sources of biotin such as eggs, lean meats, salmon, peanuts, and sunflower seeds.
Consumer Link
B vitamins are unsung heroes of good health
Research Link
J Nutr. 2009 Jan;139(1):154-7.

April 18, 2010
When calorie intake is reduced for weight loss, protein needs actually increase. Consequently, when dieting, cut back on foods that are high in fat, sugar, and starch.
Consumer Link
Careful diet plan sheds fat
Research Link
J Am Coll Nutr. 2004 Dec;23(6 Suppl):631S-636S.

April 17, 2010
Prevention of obesity and type 2 diabetes requires both children and adults to consume a health-promoting diet of wholesome foods that meet nutrient needs with a moderate amount of calories.
Consumer Link
Preventing Diabetes with Good Nutrition
Research Link
Diabetes Care. 2008 Nov;31(11):2120-5.

April 16, 2010
Good nutrition is especially important when a woman is pregnant. Much of the calcium needed for infant bone development is drawn from the mother’s bones. Consuming adequate amounts of high calcium foods helps to maintain bone health of the mother.
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Childbearing strains mom's calcium level
Research Link
J Mammary Gland Biol Neoplasia. 2005 Apr;10(2):105-18.

April 15, 2010
Controlling high blood pressure takes more than just cutting back on salt. A low intake of magnesium also can contribute to high blood pressure. Green vegetables, whole grains, nuts, and beans are all good food sources of magnesium.
Consumer Link
Brown rice can provide vital magnesium
Research Link
Nutr Clin Pract. 2008 Apr-May;23(2):142-51.

April 14, 2010
There are many good reasons to include fruits and vegetables in your daily diet. Most fresh produce should be consumed within 7 days of harvest. Otherwise, frozen or canned products are good alternatives.
Consumer Link
Comparison of Canned, Fresh and Frozen Fruits and Vegetables
Research Link
J Sci Food Agric 87:930–944 (2007).

April 13, 2010
Our food environment offers a great variety of foods throughout the year. Despite this modern abundance, many people eat a rather limited variety of foods. Eating too narrow for too long may have serious long-term health consequences due to chronically low intake of some essential nutrients.
Consumer Link
Varied menu is the best path to good health
Research Link
J Am Diet Assoc. 1997 Mar;97(3):266-71.

April 12, 2010
Fats and the essential fatty acid components of fat are required for numerous important functions in the body. People who attempt to eat a nearly fat-free diet or limited amounts of certain types of fat may not be meeting their essential fatty acid requirements.
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Jack Sprat missed out on essential acids
Research Link
Biochem Pharmacol. 2009 Mar 15;77(6):937-46. Epub 2008 Oct 28.

April 11, 2010
Research indicates that a complex dance among genetics, diet, and physical activity determines our body weight. During the teenage years, at least 60 minutes of exercise per day may be the best way to blunt the genetic predisposition to storing extra body fat.
Consumer Link
Exercise helps even if genes foster obesity
Research Link
Arch Pediatr Adolesc Med. 2010 Apr;164(4):328-33.

April 10, 2010
Too often people equate good nutrition with eliminating the so-called "bad" foods and ingredients from their diets. The number one goal for good nutrition is to meet the need for essential nutrients within a person's calorie requirements.
Consumer Link
People should meet essential nutrient needs
Research Link
J Am Coll Nutr. 2005 Apr;24(2):150S-154S.

April 9, 2010
Two of the major risk factors for gallstone disease are prolonged fasting and rapid weight loss. Restricted food intake, especially when low in fat, slows the release of bile from the gall bladder and gallstones are more likely to form.
Consumer Link
Painful stones gall many U.S. adults
Research Link
Best Pract Res Clin Gastroenterol. 2006;20(6):1063-73.

April 8, 2010
The theory that heart disease is caused by too much iron in the body has been refuted by a number of studies. Too much iron is mainly a concern for those with the genetic condition called hemochromatosis.
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Iron level is important to good health
Research Link
Can J Cardiovasc Nurs. 2009;19(1):26-32.

April 7, 2010
Too often headaches are blamed on stress or lack of sleep, when something as simple as skipping meals and dehydration can be the culprit.
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Diet may play part in your headaches
Research Link
National Headache Foundation

April 6, 2010
When looking at the "Nutrition Facts" information on a food label, the first thing to notice is the serving size. Everything else on the label indicates the amount in one serving.
Consumer Link
How do food labels influence your food choices?
Research Link
Am J Clin Nutr. 2009 Nov;90(5):1351-7.

April 5, 2010
Falling is always a concern for older individuals. Research on vitamin D supplementation showed a reduced risk of falling in women taking 700 IU of vitamin D per day over a three year period.
Consumer Link
Lower risk of falling with good nutrition
Research Link
Arch Intern Med. 2006 Feb 27;166(4):424-30.

April 4, 2010
Researchers have found that several nutrient deficiencies are linked to depression. Ideally, part of the medical evaluation of depression should include a thorough nutritional assessment.
Consumer Link
Can nutrients affect your mood?
Research Link
Biol Psychiatry. 2005 Nov 1;58(9):679-85.

April 3, 2010
Supersizing low-energy-dense foods like salads and lower fat soups is a great way to control hunger while restricting energy intake. Salads and soups also provide important essential nutrients.
Consumer Link
Big servings lead unwary to overeat
Research Link
Am J Clin Nutr. 2005 Jul;82(1 Suppl):236S-241S.

April 2, 2010
Calcium-fortified foods make getting your daily calcium relatively simple. Because excess calcium can decrease the absorption of other essential minerals like iron and zinc, it might be prudent to consume only 1 calcium fortified food a day.
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How much is too much calcium?
Research Link
Br J Nutr. 1993 Mar;69(2):533-40.

April 1, 2010
Many herbal products are marketed to athletes with promises to boost performance despite very limited research to support these claims. The first step to quality performance is a balanced diet that meets essential nutrient needs.
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Herbs and Athletes
Research Link
Am. J. Clin. Nutr. 72:624S–636S.

March 31, 2010
Bariatric surgery is becoming more common as a treatment for obesity. For those who opt for this treatment, it will become especially challenging to meet essential nutrient needs with more limited food intake. Dietary supplements will become essential.
Consumer Link
Weight-loss surgery comes with risks
Research Link
Gastroenterol Clin Biol. 2007 Apr;31(4):369-77.

March 30, 2010
Meeting essential nutrient requirements is always required for good health, but it becomes especially critical when a person needs surgery. Plan ahead on good nutrition before surgery to maintain a strong immune system and to assure speedy tissue repair.
Consumer Link
Eat well before, after surgery
Research Link
Curr Opin Crit Care. 2008 Dec;14(6):690-5.

March 29, 2010
The mineral copper is an essential nutrient needed for the production of normal blood cells and multiple other biological functions. Good sources of copper include: organ meats, shellfish, nuts, seeds, and chocolate. Other foods that contain significant amounts of copper are wheat bran cereals and whole grain products.
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Copper Content of Selected Foods
Research Link
Dietary Reference Intakes for Copper, 2001; pp 224-257.

March 28, 2010
Often people believe that eating meat leads to obesity problems. However, this belief is contradicted by researchers finding that many overweight and obese people are iron deficient. Consequently, foods rich in iron, like beef and chicken thigh, may prove to be beneficial in weight management.
Consumer Link
Lean red meat best source of iron in food
Research Link
Int J Obes Relat Metab Disord. 2003 Mar;27(3):416-8.

March 27, 2010
Calcium-fortified orange juice provides about the same amount of absorbable calcium as milk. For best results for bone health, choose fortified orange juice that also contains vitamin D.
Consumer Link
Calcium and Vitamin D: Important at Every Age
Research Link
Can Fam Physician. 2005 September 10; 51(9): 1205–1206.

March 26, 2010
Increased physical activity helps to get the appetite in sync with calorie needs. When people are more sedentary, it is easier to eat more calories than needed. Even modest levels of physical activity can help to control appetite.
Consumer Link
Too bad we can't put exercise in a pill
Research Link
Sports Med. 1988 Sep;6(3):135-45.

March 25, 2010
Can you blame your genes for your tight jeans? Maybe. Many genetic factors are associated with obesity. Researchers estimate that about 5 percent of obese people are purely "genetically obese," making it virtually impossible to have a normal body weight.
Consumer Link
Can you blame your genes for tight jeans?
Research Link
J Intern Med. 2003 Nov;254(5):401-25.

March 24, 2010
Beans promote good intestinal health, however people often avoid beans because of increased flatulence. Beano, an over-the-counter enzyme product, can decrease or prevent intestinal gas and other gastrointestinal symptoms resulting from a high-fiber diet.
Consumer Link
High-carb food can be a gas to eat at times
Research Link
J Fam Pract. 1994 Nov;39(5):441-5.

March 23, 2010
The omega-3 fatty acid docosahexaenoic acid, better known as DHA, is a major component of the brain. There is growing evidence that this fatty acid helps to preserve brain function during aging. Fatty fish are a rich food source of DHA.
Consumer Link
Fish is good for the brain, study shows
Research Link
J Nutr. 2009 Apr;139(4):804S-19S.

March 22, 2010
The body has many complex systems that protect it against oxidative damage and inflammation. Fruits and vegetables are naturally rich sources of vitamin C, vitamin E, and beta-carotene and should be consumed daily.
Consumer Link
Plant food diet can protect lungs
Research Link
Int J Tuberc Lung Dis. 2005 Apr;9(4):362-74.

March 21, 2010
A breakfast that contains carbohydrate, protein and fat will help to provide mental sharpness and prevent a dive in energy level that occurs when only carbohydrate is consumed.
Consumer Link
Premium breakfast fuels a better day.
Research Link
Am J Clin Nutr. 2006 Feb;83(2):211-20.

March 20, 2010
Tomatoes contain a compound called lycopene that is associated with reduced risk of prostate cancer, heart disease, and macular degeneration. Consume tomatoes and tomato sauces with vegetable oils for better absorption of lycopene.
Consumer Link
Tomatoes prove their worthiness
Research Link
Canadian Medical Association Journal. 2000 Sep 19;163(6):739-44.

March 19, 2010
Long, continuous bouts of exercise can trigger asthma attacks in some people. Exercise that involves short, repeated five-minute bouts of exercise with short rests between bouts is less likely to provoke asthma.
Consumer Link
Exercise-induced asthma is a common but manageable condition
Research Link
Curr Sports Med Rep. 2002 Apr;1(2):86-92.

March 18, 2010
During weight loss, it is important to maintain a healthy intake of protein. When calories drop below daily needs, protein needs actually go up. Depending on a person's usual eating style, this could mean an increase or a decrease in protein intake.
Consumer Link
Put focus on fitness, not weight loss
Research Link
J Am Coll Nutr. 2004 Dec;23(6 Suppl):631S-636S.

March 17, 2010
The classic sign of B-12 deficiency is anemia, causing increased fatigue. B-12 deficiency can also manifest itself as short-term memory problems similar to early Alzheimer's disease. Taking a preventive B-12 supplement is recommended for those entering their sixth or seventh decades of life.
Consumer Link
Remember B-12 for healthy aging
Research Link
CMAJ. 2004 Aug 3;171(3):251-9.

March 16, 2010
Many individual foods have special health-promoting qualities. But, a healthful diet depends on the balance of a wide variety of these individual foods.
Consumer Link
Eating for disease prevention may not be healthy
Research Link
J Nutr. 2004 Jul;134(7):1779-85.

March 15, 2010
March is “Nutrition Month." But eating well is only half of the formula for good health. Exercise, as you probably guessed, is the other half.
Consumer Link
Exercise for physical, mental fitness
Research Link
J Cardiovasc Nurs. 2009 Sep-Oct;24(5):344-51.

March 14, 2010
Dietary fiber is important to overall health. But when consumed in excess, fiber can adversely affect the intestinal absorption of calcium.
Consumer Link
Debunking calcium myths
Research Link
Diabetes Care. 2009 Jun;32(6):990-5. Epub 2009 Mar 11.

March 13, 2010
If people eat a wide variety of wholesome foods, they generally meet their need for nutrients. However, people with low calorie needs, pregnant women, and those with special medical problems may benefit from multivitamin/mineral supplements often recommended by health professionals.
Consumer Link
Vitamin pill no substitute for good diet
Research Link
NIH Consens State Sci Statements. 2006 May 15-17;23(2):1-30.

March 12, 2010
Most birth defects develop during the first two to eight weeks of pregnancy. For women who might become pregnant, it is wise to have an adequate diet even before conception.
Consumer Link
Safe conception helps prevent birth defects
Research Link
J Obstet Gynaecol Can. 2007 Dec;29(12):1003-26.

March 11, 2010
Research shows that moderate coffee consumption appears to reduce the risk of developing Parkinson's disease. Although these types of studies can't claim cause and effect, they do reduce concerns about potential harmful effects.
Consumer Link
In moderation, caffeine found to aid health
Research Link
Mov Disord. 2007 Nov 15;22(15):2242-8.

March 10, 2010
Dietary fiber is not entirely calorie-free. However, it provides a minor amount of calories when compared to food components like sugar, starch, protein and fat.
Consumer Link
Childhood obesity – is more fiber the answer?
Research Link
Am J Clin Nutr. 1995 Nov;62(5 Suppl):1158S-1160S.

March 9, 2010
A balanced diet is the ideal way to meet nutrient needs. However, people who limit specific food groups or have very low calorie needs can benefit from taking a daily multivitamin/mineral supplement.
Consumer Link
Optimal nutrition for optimal health
Research Link
Arch Gerontol Geriatr. 2009;49 Suppl 1:19-27.

March 8, 2010
Leading a full life requires both a strong body and a healthy mind. Marginal deficiencies of many nutrients can contribute to subclinical depression and impaired memory.
Consumer Link
Nutritional requirements more complex for seniors
Research Link
J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85.

March 7, 2010
A busy lifestyle can lead to less healthful diets and contribute to obesity and chronic health problems. Making time for adequate nutrition now will lead to more "quality time" in the future.
Consumer Link
Quest for convenience can lead to nutrition disorders
Research Link
Appetite. 2006 Sep;47(2):196-204.

March 6, 2010
Preventing joint problems is easier than fixing them. Adequate daily intake many nutrients, including water and protein, helps to maintain good levels of synovial fluid in joints.
Consumer Link
Vitamins can help ease pain in joints
Research Link
Hand Clin. 1987 Aug;3(3):325-36.

March 5, 2010
Poor nutrition at any stage of life can affect health. Consuming adequate quantities of a wide variety of foods from all food groups is the best way to get all of your nutrients.
Consumer Link
All essential nutrients needed to stay healthy
Research Link
Arch Gerontol Geriatr. 2009;49 Suppl 1:19-27.

March 4, 2010
The most common conditions linked to chronically low magnesium intake include high blood pressure, cardiovascular disease, diabetes and osteoporosis. A diet with a wide variety of unprocessed wholesome foods can easily meet magnesium needs.
Consumer Link
Brown rice can provide vital magnesium
Research Link
USDA National Nutrient Database for Standard Reference, Release 22

March 3, 2010
Eating higher fat ocean fish like butterfish, kahala, salmon and sardines, provides the omega-3 fatty acids that are proving to be so important for maintaining many body functions, including vision and the function of the aging brain.
Consumer Link
Cut calories, but not nutrients, as you age
Research Link
J Nutr Health Aging. 2004;8(3):163-74.

March 2, 2010
Overly low blood pressure (hypotension) can impair both brain function and balance. Caffeine sources like coffee and tea may help some people avoid the blood-pressure drops that commonly occur following meals.
Consumer Link
Lower risk of falling with good nutrition
Research Link
Am J Clin Nutr. 2007 Feb;85(2):392-8.

March 1, 2010
Although it is commonly believed that coffee increases blood pressure, most research evidence indicates that daily consumption of coffee does not increase the risk of high blood pressure.
Consumer Link
Caffeine and Your Health: Controversies and Misconceptions Continue
Research Link
Vasc Health Risk Manag. 2008;4(5):963-70.

February 28, 2010
Choline is a food component that is essential for normal function of all cells, including brain cells. Eggs and meat are rich sources of choline in the North American diet.
Consumer Link
Get to know choline's essential role
Research Link
Nutr Rev. 2009 Nov;67(11):615-23.

February 27, 2010
Vegetables are an excellent source of many nutrients, but on average it takes about 20 pounds of raw vegetables to provide the typical daily calorie need of 2000 calories.
Consumer Link
The calorie paradox of raw veganism
Research Link
Appetite. 2003 Aug;41(1):97-8.

February 26, 2010
When food portion sizes are large, people tend to eliminate healthful foods to lower calories. Research has shown that including lower calorie foods that are nutrient dense such as fruits, vegetables, and soups can help to maintain satiety while cutting calories.
Consumer Link
How to Avoid Portion Size Pitfalls to Help Manage Your Weight
Research Link
Am J Clin Nutr. 2005 Jul;82(1 Suppl):236S-241S.

February 25, 2010
Consuming foods and beverages that contain protein and carbohydrate within an hour after exercise aids in muscle repair and muscle building.
Consumer Link
Protein nutrition and endurance exercise: What does science say?
Research Link
Curr Sports Med Rep. 2008 Jul-Aug;7(4):193-201.

February 24, 2010
Research at the University of Connecticut shows that vitamin B-12 and folate may be important nutrients in preventing canker sores.
Consumer Link
Low B vitamins may up risk for canker sores
Research Link
J Oral Pathol Med. 2010 Feb 7. [Epub ahead of print]

February 23, 2010
Research shows that children eating breakfast are more likely to get needed nutrients and are more likely to participate in physical activities.
Consumer Link
Breakfast Basics
Research Link
Nutr Res. 2008 Nov;28(11):744-52.

February 22, 2010
It is possible to be a normal weight and be too fat at the same time. Researchers call this “normal weight obesity” and find that it carries the same health risks as obesity.
Consumer Link
'Skinny fat' label shows the vagaries of obesity
Research Link
Eur Heart J. 2009 Nov 20. [Epub ahead of print]

February 21, 2010
With all the recent hype to limit salt intake, don't forget that the balance of nutrients in the overall diet may be more important to health. Despite being high in salt, the Japanese diet has a great variety of foods and is associated with a low risk of cardiovascular disease.
Consumer Link
Balancing the latest news about salt
Research Link
Int J Epidemiol. 2007 Jun;36(3):600-9. Epub 2007 Feb 22.

February 20, 2010
MSG is one of the most extensively researched food additives in the world and has been declared not to represent a health hazard by multiple international organizations. For people who must watch their sodium intake, MSG contains only 12% sodium, whereas table salt is 40% sodium.
Consumer Link
Some Facts about Monosodium Glutamate (MSG)
Research Link
Eur J Clin Nutr. 2007 Mar;61(3):304-13. Epub 2006 Sep 6.

February 19, 2010
The number one goal for good nutrition is to meet essential nutrient needs within a person's calorie requirements. Eliminating "bad" foods from the diet without good substitutes can compromise nutrient intake and eventually harm health.
Consumer Link
People should meet essential nutrient needs
Research Link
Am J Lifestyle Med. 2009; 3(1 Suppl): 35S–38S.

February 18, 2010
One of the best ways to improve both physical and mental health is to be physically active. If exercise could be put into a pill, it would be the most frequently prescribed medication in the world.
Consumer Link
Exercise for physical, mental fitness
Research Link
Br J Sports Med. 2009 Feb;43(2):120-3.

February 17, 2010
"Heartburn" or GERD medications generally reduce stomach acid. This can reduce the ability to absorb calcium and contribute to bone loss over time – especially if calcium is low in the diet.
Consumer Link
GERD drugs are connected to osteoporosis
Research Link
Nutr Rev. 2008 Feb;66(2):103-8.

February 16, 2010
Skipping breakfast is like starting a long trip on a near empty gas tank. Eating breakfast helps most people, especially children, to function better both mentally and physically.
Consumer Link
Breakfast for a good start to day
Research Link
J Am Diet Assoc. 2005 May;105(5):743-60.

February 15, 2010
Foods like yogurt, sauerkraut, and kim chee all contain friendly bacteria that make the foods more safe to eat. To avoid unfriendly bacteria, remember to stay out of the food “danger zone” by keeping cold foods cold and hot foods hot.
Consumer Link
How to keep bacteria off the menu
Research Link
Annu Rev Nutr. 2003;23:315-44.

February 14, 2010
Valentine’s Day and chocolate are tightly linked. Components of chocolate can dilate blood vessels and stimulate the heart, making one feel maybe a bit more fondly toward the giver of the chocolate.
Consumer Link
The benefits of chocolate
Research Link
Curr Hypertens Rep. 2006 Jun;8(3):205-11.

February 13, 2010
In the U.S., iodized salt has been a major source of the essential nutrient iodine. With the encouragements to cut back on salt, it is important to make sure that people still meet their need for iodine.
Consumer Link
Researchers fear deficiency of iodine intake
Research Link
Environ. Sci. Technol., 42 (4), 1315–1323, 2008.

February 12, 2010
Research shows that protein from animal foods does not harm bone density unless the overall diet is low in calcium. When the recommended intake of calcium is met, protein, including animal protein, can actually improve bone density.
Consumer Link
Healthy bones need protein
Research Link
Annu Rev Nutr. 2008;28:131-55.

February 11, 2010
Virtually every function in the body is dependent on the presence of an adequate amount of water. Getting adequate fluid is important for both short- and long-term health.
Consumer Link
Make sure you consume enough water
Research Link
J Am Coll Nutr. 2007 Oct;26(5 Suppl):535S-541S.

February 10, 2010
Vitamin B-12 deficiency can impair memory, decrease intellectual capacity, and cause emotional instability. Vegetarians are more prone to B-12 deficiency because only animal foods contain significant amounts of B-12.
Consumer Link
Vitamin B-12 deficiency impairs brain
Research Link
Ann Nutr Metab. 2000;44(5-6):229-34.

February 9, 2010
Recommendations for daily calcium intake are based on the assumption that the body absorbs about 30 percent of the calcium in the diet. Milk products and calcium-fortified juices are reliable rich sources of well-absorbed calcium.
Consumer Link
Calcium plays important role in bone health
Research Link
USDA National Nutrient Database for Standard Reference

February 8, 2010
To build or maintain muscles requires fueling the body. Especially for seniors, it is important to meet calorie needs and consume adequate nutrients, including dietary protein.
Consumer Link
Nutritional requirements more complex for seniors
Research Link
Am J Clin Nutr. 2008 Jan;87(1):150-5.

February 7, 2010
Iodine is an essential nutrient for nerve development in infants and thyroid function at any age. For some people, iodized salt is a major source of this mineral and cutting back on salt can decrease iodine intake.
Consumer Link
Researchers fear deficiency of iodine intake
Research Link
Environ. Sci. Technol., 42 (4), 1315–1323, 2008.

February 6, 2010
Health problems caused by iron deficiency may go undiagnosed if the deficiency does not produce anemia. This "nonanemic" iron deficiency may have negative effects on brain development during infancy.
Consumer Link
Iron deficiency sometimes goes unseen
Research Link
Am Fam Physician. 2002 Oct 1;66(7):1217-24.

February 5, 2010
Research involving over 11,000 people showed that regular use of vitamin C supplementation did not prevent the common cold, but it did reduce the severity of symptoms and the length of a cold.
Consumer Link
Vitamin C can halve cold risk during strain
Research Link
Cochrane Database Syst Rev. 2007 Jul 18;(3):CD000980.

February 4, 2010
Creatine supplementation has been studied mostly for enhancing muscle strength. Researchers also found that six weeks of creatine supplementation improved short-term memory in young adult vegetarians.
Consumer Link
Creatine has wide range of benefits
Research Link
Proc Biol Sci. 2003 Oct 22;270(1529):2147-50.

February 3, 2010
Adequate dietary protein is as essential as calcium and vitamin D for bone health and osteoporosis prevention. Too much protein, however, may compromise bone health. It is all about balance.
Consumer Link
Healthy bones need protein
Research Link
J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S.

February 2, 2010
Iodine is an essential nutrient needed for normal function of the thyroid gland. Good food sources of iodine include most seafood and seaweeds. Sea salt, however, is actually very low in iodine.
Consumer Link
We all need the essential mineral iodine
Research Link
Nutr Rev. 2007 Dec;65(12 Pt 1):535-43.

February 1, 2010
Research indicates that getting plenty of good sleep is an important component of a weight control program. Adequate sleep is especially important when starting a new exercise program.
Consumer Link
More sleep could help control weight
Research Link
Obesity. 2008 Mar;16(3):643-53.

January 31, 2010
Tasty and decorative star fruit can be enjoyed by most of us as a good source of vitamin C. However, consuming just one fruit can cause kidney failure in people with impaired kidney function.
Consumer Link
Kidney patients should avoid star fruit
Research Link
Food Chem Toxicol. 2008 May;46(5):1744-52.

January 30, 2010
Fruits and vegetables are important in the daily diet, but they are low in protein. This is one reason why other food groups also should be part of our regular fare.
Consumer Link
Muscle is also important as a major protein reserve
Research Link
J Gerontol A Biol Sci Med Sci. 2001 Jun;56(6):M373-80.

January 29, 2010
Older people often have dental challenges that prevent them from eating raw and lightly cooked vegetables. Eating well-cooked vegetables is definitely better than eating none at all.
Consumer Link
Nutritional requirements more complex for seniors
Research Link
J Am Diet Assoc. 2003 Jan;103(1):61-6.

January 28, 2010
For a variety of reasons, some people poorly absorb vitamin B12. These individuals can benefit from monthly injections of the vitamin to prevent short-term memory loss that can mimic early Alzheimer disease.
Consumer Link
Nutritional requirements more complex for seniors
Research Link
Am J Clin Nutr. 2005 May;81(5):1155-62.

January 27, 2010
To avoid the bone loss generally seen during weight loss, consume a diet high in protein, milk products, and calcium.
Consumer Link
Bone mass at risk during weight loss
Research Link
J Nutr. 2008 Jun;138(6):1096-100.

January 26, 2010
Contrary to popular belief, Popeye does not eat spinach to get iron. Because of other components in spinach, it takes about five cups of cooked spinach to provide the same amount of absorbable iron found in three ounces of lean beef.
Consumer Link
Lean red meat best source of iron in food
Research Link
Eur J Clin Nutr. 2008 Mar;62(3):336-41. Epub 2007 Apr 18.

January 25, 2010
Impaired thyroid function can result from many causes. Poor iron nutrition is known to be one possible contributor.
Consumer Link
Iron plays an important role for the thyroid
Research Link
Thyroid. 2002 Oct;12(10):867-78.

January 24, 2010
Riboflavin (vitamin B-2) deficiency is most common in adolescent girls, the elderly, and some vegetarians. Rich food sources of riboflavin include milk products, fortified soy milk, and fortified breakfast cereals.
Consumer Link
Riboflavin works with other vitamins
Research Link
Med J Aust. 1984 Nov 10;141(10):635-7.

January 23, 2010
Vitamin B-12 is essential for normal infant brain development. If a mother has little B-12 in her diet, her milk will be low in the vitamin. Vegetarian mothers must be especially careful to consume good sources of B-12.
Consumer Link
New moms need B-12 for baby’s milk
Research Link
Nutr Rev. 2008 May;66(5):250-5.

January 22, 2010
Researchers find that poor nutrition may predispose some people to developing eating disorders and successful treatment requires learning how to eat again.
Consumer Link
Normalizing nutrition eases eating disorders
Research Link
Front Neuroendocrinol. 2008 Oct;29(4):445-62.

January 21, 2010
Brazil nuts are an excellent source of selenium. However, moderation is the key since only five nuts a day can contain more selenium than the tolerable upper intake level established by the Institute of Medicine.
Consumer Link
The dark side of healthful 'superfoods'
Research Link
Chemosphere. 1995 Feb;30(4):801-2.

January 20, 2010
Weight loss can cause bone loss. To protect your bones during weight loss, remember to include good food sources of protein and calcium.
Consumer Link
Bone mass at risk during weight loss
Research Link
J Nutr. 2008 Jun;138(6):1096-1100.

January 19, 2010
Those with lactose intolerance are not destined to a diet devoid of high-calcium milk products. Hard cheeses, such as cheddar and Swiss contain only trace amounts of lactose.
Consumer Link
Even lactose intolerant can drink milk
Research Link
Postgrad Med J. 2005 Mar;81(953):167-73.

January 18, 2010
The health of someone's hair is often a reflection of the adequacy of their diet. Hair thinning is sometimes a sign of inadequate iron in the diet.
Consumer Link
Iron deficiency sometimes goes unseen
Research Link
Eur J Dermatol. 2007 Nov-Dec;17(6):507-12.

January 17, 2010
Research shows that dietary protein has a positive influence on bone health, reduced hip fracture risk, and promotes post-fracture recovery. Of course it is important to remember everything in moderation.
Consumer Link
Healthy bones need protein
Research Link
Annu Rev Nutr. 2008;28:131-55.

January 16, 2010
Too often when a person plans to get into shape, they forget that getting plenty of good sleep may be the first step to eating and exercising better.
Consumer Link
More sleep could help control weight
Research Link
Obesity. 2008 Mar;16(3):643-53.

January 15, 2010
Maintaining a healthy heart means taking care of nutrition basics. Eat moderate amounts of a wide variety of foods and be sure to include fruits, vegetables, adequate fluids and daily physical activity.
Consumer Link
Take heart care in hand for good life
Research Link
Nutr Rev. 1998 May;56(5 Pt 2):S3-19; discussion S19-28.

January 14, 2010
Although green tea may provide health benefits, it's important to check with your pharmacist to see if the components in green tea interfere with any pain or blood-thinning medications you take.
Consumer Link
Green tea can clash with common drugs
Research Link
Green Tea, MedlinePlus.

January 13, 2010
If you recently started exercising and haven't noticed any weight loss, remember that you are likely building muscle and losing fat. Changes in inches can occur before pounds. So, step away from the scale!
Consumer Link
Exercise program can result in quick weight gain
Research Link
Menopause. 2009 Jul-Aug;16(4):777-84.

January 12, 2010
Stay "food safe" by always washing your hands well before handling foods and by keeping cold foods cold and hot foods hot - out of the "danger zone."
Consumer Link
How to keep bacteria off the menu
Research Link
J Food Prot. 2003 Oct;66(10):1893-9.

January 11, 2010
Adequate hydration is important for good health. Because exercise increases water needs, it is important to start exercise well hydrated and consume appropriate fluids during and after exercise to limit water and salt deficits.
Consumer Link
Water needs vary with diet and lifestyle
Research Link
Int J Sport Nutr Exerc Metab. 2008 Oct;18(5):457-72.

January 10, 2010
Research indicates that increased blood levels of the compound homocysteine leads to heart disease. Consuming adequate amounts of folic acid in foods or supplements can help to lower homocysteine levels.
Consumer Link
Take heart care in hand for good life
Research Link
Am J Clin Nutr. 2000 Jun;71(6):1448-54.

January 9, 2010
Exercise can help to maintain healthy blood glucose levels. For some diabetics, exercise can cause blood glucose to drop too low. Therefore, it is essential to work with appropriately trained health professionals to determine the best exercise program.
Consumer Link
Exercise helps treat diabetes
Research Link
Sports Med. 2007;37(11):937-46.

January 8, 2010
Research shows that individuals deprived of sleep tend to consume more calories primarily from snacks with higher carbohydrate content. So don't forget your beauty sleep.
Consumer Link
More sleep could help control weight
Research Link
Am J Clin Nutr. 2009 89:126-133.

January 7, 2010
To burn more calories - simply stand up. Standing uses twice as many calories per minute as sitting and walking briskly expends about 4 times the calories.
Consumer Link
Too bad we can't put exercise in a pill
Research Link
Food and Nutrition Information Center

January 6, 2010
The Federal Trade Commission recommends being careful about ads for “free” dietary supplements - "just for the cost of shipping." You may receive a second “subscriber” shipment in a month and a bill on your credit card.
Consumer Link
Diet ad scams easily reported to U.S. agency
Research Link
Federal Trade Commission

January 5, 2010
A lifestyle that includes frequent and consistent physical activity helps protect against colon, breast, prostate and lung cancers.
Consumer Link
Exercise helps prevent and treat cancers
Research Link
ACS Guidelines on Nutrition and Physical Activity

January 4, 2010
If past New Year’s resolutions to lose weight were short-lived, try changing the resolution to seeking health and fitness and let your body gradually find the weight that is ideal for you.
Consumer Link
Overall health more critical than body size
Research Link
AAOHN J. 2007 Apr;55(4):143-50.

January 3, 2010
A common cause of headaches is low blood sugar. Dips in blood sugar levels can be caused by skipping meals or fasting. When dieting, be sure to spread out your meals. Your brain will thank you.
Consumer Link
Diet may play part in your headaches
Research Link
Headache. 2009 May;49(5):744-52.

January 2, 2010
Consuming too little or too much carbohydrate can complicate weight loss. Eating a moderately low-calorie diet with adequate carbohydrate and protein promotes fat loss, inhibits lean tissue loss and will help to lower weight over time.
Consumer Link
Too much carb cutting affects your brain
Research Link
Obes Rev. 2006 Feb;7(1):49-58.

January 1, 2010
If you are making New Year resolutions for weight loss, remember that the three most important words in nutrition are variety, balance, and moderation. Avoid extreme changes for long-term success.
Consumer Link
Variety, balance and moderation still outweigh any fad
Research Link
J Nutr. 2003 Nov;133(11):3476-84.

December 31, 2009
Time is the main thing required to recover from con­suming too much alcohol. Eating a meal, however, has been shown to increase the rate at which your body eliminates alcohol.
Consumer Link
Sensible ways to enjoy holiday drinks
Research Link
J Clin Pharmacol. 2001 Dec;41(12):1345-50.

December 30, 2009
During this season of many sweet treats, don't forget your dental health. Remember to rinse your mouth with water after eating high sugar or high acid foods (like fruits, sodas, candies, and sports drinks).
Consumer Link
Toothy facts about what you eat
Research Link
American Dental Association

December 29, 2009
New research indicates that a variety of emerging health problems may be caused decreased iodine in the U.S. food supply. When you use salt, select the iodized type.
Consumer Link
Researchers fear deficiency of iodine intake
Research Link
Environ Sci Technol, 42 (4), 1315-1323, 2008.

December 28, 2009
Are you enjoying leftover cranberry sauce or drink? So is your bladder. Substances in cranberries are known to benefit the health of the urinary tract.
Consumer Link
Holiday berry has year-round applications
Research Link
Mol Nutr Food Res. 2007 Jun;51(6):732-7.

December 27, 2009
Staying fit and maintaining a healthy weight is much easier than getting fit when out of shape. Helping a child to develop a healthy lifestyle is a great lifelong gift.
Consumer Link
Help children develop good eating habits
Research Link
Ann Med. 1999 Apr;31 Suppl 1:26-32.

December 26, 2009
There are more than 60 known factors triggering primary head­aches, but low carbohydrate consumption and caffeine withdrawal are two key causative factors. To prevent those holiday headaches, don't starve yourself before the holiday parties.
Consumer Link
Diet may play part in your headaches
Research Link
Headache. 2009 May;49(5):744-52.

December 25, 2009
Santa is a big man, but he is not overly fat. His very active job keeps him more fit than fat.
Consumer Link
Santa is larger than life but his job keeps him fit
Research Link
J Am Diet Assoc. 2009 Nov;109(11):1854-61.

December 24, 2009
The brain needs a steady supply of energy for normal function. Its major fuel is glucose, a sugar molecule derived primarily from high carbohydrate foods like grains, legumes, fruits, and vegetables.
Consumer Link
Feed your brain for best performance
Research Link
Rev Neurol (Paris). 2004 Sep;160(8-9):767-92.

December 23, 2009
To better handle those holiday drinks, avoid drinking on an empty stomach. Eating some food before drinking alcoholic beverages helps to moderate the rise in blood alcohol.
Consumer Link
Sensible ways to enjoy holiday drinks
Research Link
J Clin Pharmacol. 2001 Dec;41(12):1345-50.

December 22, 2009
High-fat meals may increase the risk of a heart attack for several hours because arteries narrow and blood flow slows. Enjoy the higher fat holiday foods, but in moderation.
Consumer Link
Switch from fat phobia to fat smarts
Research Link
Am J Cardiol. 1997 Feb 1;79(3):350-354

December 21, 2009
For longterm health, focus on developing fitness rather an "ideal" body weight. Your ideal body weight is the weight at which you function best mentally and physically.
Consumer Link
Overall health more critical than body size
Research Link
AAOHN J. 2007 Apr;55(4):143-50.

December 20, 2009
Rapid weight loss, fasting, and diets extremely low in fat can increase the risk of gallstone disease. Protecting the gallbladder is another reason to lose weight gradually.
Consumer Link
Painful stones gall many U.S. adults
Research Link
Best Pract Res Clin Gastroenterol. 2006;20(6):1063-73.

December 19, 2009
A hectic holiday schedule that makes you too rushed to eat and drink on your normal schedule can back-fire by triggering headaches.
Consumer Link
Diet may play part in your headaches
Research Link
National Headache Foundation

December 18, 2009
The average American body weight has increased right along with package and serving sizes. If you are concerned about your weight, remember that weight control is often an issue of portion control.
Consumer Link
Big servings lead unwary to overeat
Research Link
Am J Clin Nutr. 2005 Jul;82(1 Suppl):236S-241S.

December 17, 2009
Meeting the body's need for nutrients is "step one" in nutrition. A short supply of just one of about 50 essential nutrients will eventually lead to serious health problems.
Consumer Link
Key nutrients lag despite ample diet
Research Link
J Nutr. 2009 Jun;139(6):1198-202.

December 16, 2009
Trying to avoid packing on extra pounds over the holidays? The calories in alcoholic beverages can add up quickly without notice - another reason to drink moderately.
Consumer Link
Alcohol adds to holiday weight gain
Research Link
Crit Rev Clin Lab Sci. 2005;42(3):197-227.

December 15, 2009
Cranberries are loaded with beneficial phytochemicals that can help to prevent health problems like urinary infections.
Consumer Link
Festive cranberries offer health perks year-round
Research Link
Drugs. 2009;69(7):775-807.

December 14, 2009
Although Santa may look fat, he is actually very fit. His work requires a great deal of physical activity and this decreases his risk for disease below the risk for a sedentary thin person.
Consumer Link
Santa might be fat, but he's still fit
Research Link
Handb Exp Pharmacol. 2005;(170):137-63.

December 13, 2009
Although clams are frequently listed as a good food source of iron, chopped and minced clam products are very low in this mineral. So, don't rely on clam chowder to meet your iron needs.
Consumer Link
Finding iron-rich foods can be a difficult task
Research Link
J Food Comp and Analysis. 2009;(22):S78-S82.

December 12, 2009
If you are a serious spectator at the Honolulu Marathon this Sunday, the walking, standing, clapping and cheering you do may actually expend about half as many calories as the runners burn to go 26.2 miles.
Consumer Link
Just watching the marathon burns calories
Research Link
Med Sci Sports Exerc. 2004 Dec;36(12):2128-34.

December 11, 2009
Fish oils contain omega-3 fatty acids that are needed by the brain and also may decrease the risk of developing age-related macular degeneration.
Consumer Link
Fish is good for the brain, study shows
Research Link
Cochrane Database Syst Rev. 2006 Jan 25;(1):CD005379

December 10, 2009
If you are participating in the Honolulu Marathon this Sunday, it is time to rest. Your best preparation includes muscle repair, recovery from training, and carbo-loading.
Consumer Link
Nutritional guide for marathon
Research Link
J Sports Sci. 2007;25 Suppl 1:S29-38.

December 9, 2009
Walking 30 minutes a day or 5,000 to 10,000 steps a day can benefit overall health. Why not ask Santa for a pedometer?
Consumer Link
Holiday exercise is easy with upfront planning
Research Link
Sports Med. 2009;39(1):29-43.

December 8, 2009
Strontium is a mineral that can benefit bone strength. However, foods are not a good source of this mineral. In Europe, the drug strontium ranelate is sold as an effective and well-tolerated osteoporosis treatment. Currently, in the U.S., strontium is only available in dietary supplements.
Consumer Link
European strontium drug spurs supplement sales in U.S.
Research Link
J Endocrinol Invest. 2005;28(8 Suppl):50-7.

December 7, 2009
With aging, there is a gradual decline in physical activity and calorie needs. Some nutrient needs, however, actually increase. For example: vitamin D recommendations double at age 51 and triple for those over 70.
Consumer Link
Cut calories, but not nutrients, as you age
Research Link
J Am Diet Assoc. 2006 Aug;106(8):1172-80.

December 6, 2009
Are you tired of ads for fraudulent nutrition products? File complaints about questionable products online at the Federal Trade Commission website.
Consumer Link
Law shields consumers from dodgy products
Research Link
Federal Trade Commission complaints

December 5, 2009
Compression stockings often are prescribed for people to improve poor circulation in their lower legs. Athletes are now using similar stockings to enhance sports performance and recovery from workouts.
Consumer Link
Athletes hope stockings can improve blood flow
Research Link
J Strength Cond Res. 2009 Jan;23(1):101-5.

December 4, 2009
Short term memory problems can be an early sign of Alzheimer's disease. Similar memory problems can be caused by vitamin B-12 deficiency due to age-related decline in absorption of the vitamin.
Consumer Link
Remember B-12 for healthy aging
Research Link
CMAJ. 2004 Aug 3;171(3):251-9.

December 3, 2009
Excessive alcohol consumption greatly increases the body's need for thiamin (vitamin B-1). Increased need for B-1 along with a poor-quality diet explains the erratic eye movements, staggering gait and deranged mental functions commonly seen in serious alcoholism.
Consumer Link
B-1 deficiency causes serious health woes
Research Link
Am J Clin Nutr. 1980 Dec;33(12):2750-61.

December 2, 2009
If you don't consume milk products, your diet could be low in riboflavin (vitamin B-2). A low intake of B-2 is associated with an increased risk of health problems such as cardiovascular disease and cataracts.
Consumer Link
Riboflavin works with other vitamins
Research Link
Am J Clin Nutr. 2003 Jun;77(6):1352-60.

December 1, 2009
Researchers are finding that vitamin K has many more functions than previously thought. The vitamin is showing benefits for both bone and cardiovascular health. To get enough vitamin K eat dark green vegetables regularly.
Consumer Link
Multivitamin takers may miss vitamin K
Research Link
Thromb Haemost. 2007 Jul;98(1):120-5.

November 30, 2009
Strangely enough, there are trillions of bacterial organisms living in the lower part of the human intestine. A balanced diet helps this "microbiota" protect us against infections, the some cancers, and possibly even the development of obesity.
Consumer Link
Useful bacteria build intestine’s fortitude
Research Link
Gastroenterology. 2009 Jan;136(1):65-80.

November 29, 2009
Fasting and extreme diets can slow down the gallbladder and increase the risk of gallstone formation. Like your brain, your gallbladder appreciates a steady supply of nutrients.
Consumer Link
Painful stones gall many U.S. adults
Research Link
Best Pract Res Clin Gastroenterol. 2006;20(6):1063-73.

November 28, 2009
It's the season for cranberries, but remember that cranberry juice helps to prevent urinary tract infections and can be a valuable part of the diet year-round.
Consumer Link
Festive cranberries offer health perks year-round
Research Link
Biotechnol Bioeng. 2006 Feb 5;93(2):297-305.

November 27, 2009
Nutrition misinformation is widespread on the Internet. Be sure that you are surfing reliable websites with sound science-based advice before you make radical changes in your diet.
Consumer Link
False claims thrive on Internet
Research Link
Indian J Med Sci. 2004 Aug;58(8):321-6.

November 26, 2009
As a person moves towards retirement age, their energy requirements typically go down but their protein requirements often go up. Eat good protein sources first and then consider holiday sweets.
Consumer Link
Muscle is also important as a major protein reserve
Research Link
Clin Nutr. 2008 Oct;27(5):675-84.

November 25, 2009
To ensure adequate hydration, pay attention to your sense of thirst and drink enough so that urine looks more like lemonade than apple juice. Riboflavin (vitamin B-2) in a supplement can complicate this rule by temporarily turning urine bright yellow.
Consumer Link
Water needs vary with diet and lifestyle
Research Link
Nutr Rev. 2005 Jun;63(6 Pt 2):S30-9.

November 24, 2009
Don't be seduced into believing that foods are "good" or "bad." Health problems can develop when a person limits their food intake to too few foods, even if they are all "good" foods.
Consumer Link
Food is not the enemy
Research Link
Clin Biochem. 1984 Apr;17(2):132-42.

November 23, 2009
The phytochemical lycopene found in tomatoes is associated with a reduced risk of age-related macular degeneration in the retina of the eye. The best absorbed sources include commonly used tomato sauce and catsup.
Consumer Link
Tomatoes prove their worthiness
Research Link
Canadian Medical Association Journal. 2000 Sep 19;163(6):739-44.

November 22, 2009
"Antioxidants" protect the body from oxidative damage. Fruits and vegeta­bles are among of the best sources of these antioxidants.
Consumer Link
Plant food diet can protect lungs
Research Link
Proc Nutr Soc. 2004 Nov;63(4):579-85.

November 21, 2009
Researchers suggest that daily caffeine intake of adults not exceed 400 milligrams. That is the amount typically found in four 6- to 8-ounce cups of coffee, depending on the strength of the brew.
Consumer Link
In moderation, caffeine found to aid health
Research Link
Ann Intern Med. 2008 Jun 17;148(12):904-14.

November 20, 2009
Recommendations to meet daily iron needs assume that the diet includes animal foods. A diet based only on plant foods needs to contain nearly twice as much iron due to limited absorption of iron from plant foods.
Consumer Link
Vegetarian diet alone is not panacea for health
Research Link
Dietary Reference Intakes for Iron

November 19, 2009
Good vitamin D status is important for the immune system and may be especially important during the flu season. When we limit sunshine exposure, it is important to get vitamin D from foods like fatty fish and fortified milk or dietary supplements.
Consumer Link
Holiday flu could be caused by a shortage of vitamin D
Research Link
Epidemiol Infect. 2006 Dec;134(6):1129-40.

November 18, 2009
Intense exercise can actually increase oxidative stress on the body. Therefore, the more active you are, the more important it is to consume fruits and vegetables for their antioxidant benefits.
Consumer Link
Marathon runners deplete vitamins, raise oxidative stress
Research Link
Free Radic Biol Med. 2001 Oct 1;31(7):911-22.

November 17, 2009
Iron needs for physically active individuals may be 30% greater than the needs of their less active friends. Consuming food sources of well-absorbed iron is important for overall health. In general, iron is absorbed better from animal foods than from plant foods.
Consumer Link
Iron - Micronutrient Information Center
Research Link
Dietary Reference Intakes - Food & Nutrition Board

November 16, 2009
Optimal nutrition promotes optimal health. But optimal nutrition means consuming balanced amounts of essential nutrients, not excessive amounts that could strain organs like the liver and kidneys. This balance is easiest to achieve with a varied diet.
Consumer Link
Optimal nutrition for optimal health
Research Link
J Nutr. 2003 Nov;133(11):3476-84.

November 15, 2009
Besides adequate hydration, the omega-3 fatty acids EPA and DHA may help to decrease joint pain. Key sources of these include fatty fish such as salmon and sardines and supplements of fish or algae oils.
Consumer Link
Vitamins can help ease pain in joints
Research Link
Am Fam Physician. 2004 Jul 1;70(1):133-40.

November 14, 2009
For a successful weight loss plan of action, be sure to establish good sleep patterns. Research suggests that inadequate sleep may negatively influence weight by affecting appetite and decreasing effort during physical activity.
Consumer Link
More sleep could help control weight
Research Link
Obesity. 2008 Mar;16(3):643-53.

November 13, 2009
The Internet is the largest medical library in the world, but likely contains as much health fiction as fact. This is especially true for information on food and weight loss. Seek reliable science-based websites when surfing the web.
Consumer Link
False claims thrive on Internet
Research Link
Indian J Med Sci. 2004 Aug;58(8):321-6.

November 12, 2009
Most people function best with something for breakfast. The most beneficial breakfasts provide a balanced mixture of carbohydrate, protein and fat. Without all three of these energy sources, many people fade out before lunch time.
Consumer Link
Premium breakfast fuels a better day
Research Link
Am J Clin Nutr. 2006 Feb;83(2):211-20.

November 11, 2009
As long as you consume a diet with lots of variety and adequate calories, then you should be getting an adequate amount of the vitamin B6.
Consumer Link
Though B6 is important, don't overdose
Research Link
Institute of Medicine DRI Chapter on Vitamin B-6

November 10, 2009
Vegetarians are prone to vitamin B-12 deficiency, therefore if you are a vegetarian, it is important to consume a high dose supplement of vitamin B-12.
Consumer Link
Vitamin B-12 deficiency impairs brain
Research Link
Ann Nutr Metab. 2000;44(5-6):229-34

November 9, 2009
Both regular exercise and adequate nutrition play essential roles in maintaining muscle. Consuming a whey protein supplement may help to improve skeletal muscle in older individuals.
Consumer Link
Muscle is also important as a major protein reserve
Research Link
Nutr Res. 2008 Oct;28(10):651-8.

November 8, 2009
Dietary supplements claiming to take the place of nutrients can be dangerous to the consumer. This is especially true for steroid containing products that claim to accelerate weight loss or muscle gain.
Consumer Link
Law shields consumers from dodgy products
Research Link
Voluntary Nationwide and International Recall of 65 Dietary Supplements

November 7, 2009
Although increased fluid and sodium needs are typically thought to be associated with hot weather and exercise, remember the flu can cause an increased internal temperature that requires increased fluid as well.
Consumer Link
Fluid needs rise with temperature
Research Link
J Occup Med Toxicol. 2008 Jan 29;3:4.

November 6, 2009
Your risk of gallstone disease strongly increases during prolonged fasting or rapid weight loss. Besides consuming adequate calories, regular exercise and eating enough fruits and vegetables can lower your risk of gall stones.
Consumer Link
Painful stones gall many U.S. adults
Research Link
Best Pract Res Clin Gastroenterol. 2006;20(6):1063-73.

November 5, 2009
The senses of taste and smell have been essential for successful evolution and survival of the human species. Consuming a diet with adequate food variety helps to prevent marginal nutrient deficiencies that can dull these senses.
Consumer Link
Balanced living keeps senses sharp
Research Link
Curr Opin Gastroenterol. 2007 Mar;23(2):171-7.

November 4, 2009
The development of an infant in the womb is amazingly complex and can be negatively affected by prescription and non-prescription medications, herbal products, and essential oils. Check with your physician or pharmacist before using any of these.
Consumer Link
Safe conception helps prevent birth defects
Research Link
Birth Defects Res B Dev Reprod Toxicol. 2003 Dec;68(6):505-10.

November 3, 2009
Moderate use of green tea may provide health benefits for many people. However, the caffeine and flavonoids in green tea can interfere with common prescription and nonprescription drugs. Check with your pharmacist.
Consumer Link
Green tea can clash with common drugs
Research Link
Green Tea, MedlinePlus.

November 2, 2009
The painful condition of osteoporosis is increasing as our population ages. Milk products are an easy way to meet bone calcium needs. If you don't consume milk products, make sure your food choices include other well absorbed sources of calcium.
Consumer Link
Debunking calcium myths
Research Link
Am J Clin Nutr. 1994 May;59(5 Suppl):1238S-1241S.

November 1, 2009
To help prevent heartburn or gastroesophageal reflux disease (GERD), avoid eating large meals, stay upright for at least two hours after eating, exercise when the stomach is empty, maintain a healthy weight, and be happy.
Consumer Link
Heartburn linked to many causes
Research Link
Nutr Clin Pract. 2008 Jun-Jul;23(3):293-8.

October 31, 2009
The benefits of an active lifestyle are much more important for long-term health than for short-term weight loss. Many health risks associated with excess weight, such as cardiovascular disease, are greatly reduced by regular physical activity.
Consumer Link
Worry about fitness, not fat
Research Link
Handb Exp Pharmacol. 2005;(170):137-63.

October 30, 2009
To prevent a resurgence of early 20th-century rickets in children, it is important to support bone health with adequate vitamin D. When substituting rice or soy milk for cow's milk, make sure that the products are fortified with vitamin D.
Consumer Link
Rickets makes a comeback
Research Link
Pediatrics. 2001 Apr;107(4):E46.

October 29, 2009
Individuals at risk for diabetes should consider adding strength training to their exercise program. Research indicates that strength-building exercise improves the ability to clear sugar from the blood and helps to build muscle and decrease body fat.
Consumer Link
Healthy diet, exercise can avert diabetes
Research Link
Diabetes Care. 2003 Nov;26(11):2977-82.

October 28, 2009
An important treatment for type 2 (adult onset) diabetes may be daily exercise like walking and jogging in combination with strength-building resistance exercise two to three times a week. Check with your doctor.
Consumer Link
Healthy diet, exercise can avert diabetes
Research Link
Diabetes Care. 2003 Nov;26(11):2977-82.

October 27, 2009
It takes longer to get into shape than to get out of shape. Within only 2 to 3 weeks of stopping exercise, changes in fitness can be measured. Even maintaining a lower level exercise helps to prevent rapid fat gain that often occurs with abrupt cessation of an exercise program.
Consumer Link
Abrupt decline in exercise shows up in body fat gain
Research Link
Obesity (Silver Spring). 2006 Nov;14(11):1975-84.

October 26, 2009
Body dissatisfaction can cause abuse of performance-enhancing substances and excessive use of dietary supplements. Remember, excessive nutrient intake may be as harmful as inadequate intake.
Consumer Link
Size does matter to too many men
Research Link
Body Image. 2008 Sep;5(3):244-50.

October 25, 2009
Iron deficiency is one of the most common and serious nutrition problems in the world. Some types of hair loss are among the many possible effects of iron deficiency.
Consumer Link
Iron deficiency sometimes goes unseen
Research Link
Clin Exp Dermatol. 2002 Jul;27(5):396-404.

October 24, 2009
Chronic joint pain is one of the most common medical complaints. Consuming enough omega-3 fatty acids helps to relieve some types of joint pains. Fish and algae oils show the most benefit. Some plant oils like flax, walnut, and canola also may help.
Consumer Link
Vitamins can help ease pain in joints
Research Link
Am Fam Physician. 2004 Jul 1;70(1):133-40.

October 23, 2009
Caffeine is often said to be the most commonly consumed drug in the world. Moderate coffee consumption appears to reduce the risk of developing liver and gallstone diseases.
Consumer Link
In moderation, caffeine found to aid health
Research Link
Crit Rev Food Sci Nutr. 2006;46(2):101-23.

October 22, 2009
For those with dentures or a decreased ability to chew, mixing a protein powder with a beverage or yogurt can be an easy way to meet protein requirements.
Consumer Link
Nutritional requirements more complex for seniors
Research Link
J Am Diet Assoc. 2003 Jan;103(1):61-6.

October 21, 2009
Research shows that maintaining bone-mineral density with age requires a diet that provides adequate protein as well as calcium.
Consumer Link
Healthy bones need protein
Research Link
Annu Rev Nutr. 2008;28:131-55.

October 20, 2009
Vitamin D deficiency is making a comeback and the consequences include bone loss, impaired immune function, and even loss of muscle strength. Major food sources are fortified milk, fish, and fortified foods like orange juice with added calcium and vitamin D.
Consumer Link
Vitamin D deficiency makes a comeback
Research Link
Am J Clin Nutr. 2007 Jan;85(1):6-18.

October 19, 2009
People want quick weight loss, but losing fat is a slow process. Preying on the quick loss desire, some non-prescription weight loss products have been identified to contain dangerous and illegal pharmaceutical ingredients. Unfortunately, unwary users of these products put their health at risk.
Consumer Link
FDA finding dangerous diet products
Research Link
FDA Warning About Tainted Weight Loss Pills

October 18, 2009
Fear of foods in the name of health or weight control can create a variety of eating problems. Extreme fear of fat and specific foods can lead to serious health problems and result in dangerous eating disorders.
Consumer Link
Extremes in calorie control plague nation
Research Link
Physiol Behav. 2007 Sep 10;92(1-2):283-90.

October 17, 2009
The body requires about 50 specific chemicals that must be obtained from foods. Inadequate intake of even one of these essential nutrients eventually impairs body function and leads to related health problems.
Consumer Link
People should meet essential nutrient needs
Research Link
J Cardiovasc Nurs. 2005 Nov-Dec;20(6):451-60.

October 16, 2009
Including fish as a regular part of your diet is associated with better heart health. Fish high in "heart-healthy" omega-3 fatty acids include salmon, herring, mackerel, sardines, anchovies, tuna, and black cod.
Consumer Link
Lower blood triglycerides to ward off heart disease
Research Link
Nutr Health. 2009;20(1):11-20.

October 15, 2009
Losing weight too quickly can cause muscle loss. This lowers calorie needs and makes it more difficult to maintain that lower weight. Moderate calorie-cutting along with an exercise program increases your odds of long-term success.
Consumer Link
Slow fat loss key to lasting weight loss
Research Link
Am J Clin Nutr. 1995 Jun;61(6):1179-85.

October 14, 2009
Research on children indicates that inadequate sleep is strongly and consistently associated with concurrent and future obesity. Getting adequate sleep may be the first step to eating and exercising better.
Consumer Link
More sleep could help control weight
Research Link
Obesity (Silver Spring). 2008 Mar;16(3):643-53.

October 13, 2009
Fiber can help to prevent constipation. Excessively high fiber intake, however, can interfere with essential mineral absorption and can even cause constipation if inadequate fluids are consumed.
Consumer Link
Balancing the facts on fiber
Research Link
Nutr Rev. 2002 May;60(5 Pt 1):127-34.

October 12, 2009
Choline is a nutrient that the body uses for many functions. In particular, it produces a neurotransmitter used for memory storage. A single egg contains about half of the daily choline recommendation.
Consumer Link
Get to know choline's essential role
Research Link
J Am Coll Nutr. 1992 Oct;11(5):473-81.

October 11, 2009
There is no perfect food that provides all the nutrients we require. This makes nutrition a bit of a balancing act and explains why guidelines for healthful eating stress variety, moderation, and balance.
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A diet of only good foods is impossible
Research Link
J Am Diet Assoc. 2002 Jan;102(1):100-8.

October 10, 2009
Staying physically active allows us to consume more food. This makes it easier to meet nutrient needs from food. Calories expended to walk a mile average between 60 and 100 calories, depending on body weight.
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Burn calories without burning out
Research Link
Sports Med. 2009;39(1):29-43.

October 9, 2009
The B-vitamin biotin is required by cells for normal gene function. It is presently thought that biotin is especially important for cell function in older individuals. Foods rich in biotin include eggs, lean meats, salmon, peanuts, and sunflower seeds.
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B vitamins are unsung heroes of good health
Research Link
J Nutr. 2007 Jan;137(1):25-30.

October 8, 2009
Eating a wide variety of foods helps ensure you'll meet all your essential nutrient needs. Miss just one essential nutrient and eventually serious health problems can develop.
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Nutrition key to body’s long haul
Research Link
Nat Rev Immunol. 2008 Sep;8(9):685-98.

October 7, 2009
More than 60 factors are known to trigger primary head­aches. Low blood glucose from skipping meals is one trigger we can control.
Consumer Link
Diet may play part in your headaches
Research Link
National Headache Foundation

October 6, 2009
The plaque that accumulates in the arteries of people with cardiovascular disease often contains calcium. Vitamin K helps to prevent this calcium accumulation called "hardening of the arteries." Green vegetables are a key source of vitamin K in the diet.
Consumer Link
Multivitamin takers may miss vitamin K
Research Link
Clin J Am Soc Nephrol. 2008 Sep;3(5):1504-10.

October 5, 2009
Research shows that mental and physical performance declines rapidly without breakfast. Any food is better than nothing, but for optimal performance a breakfast should provide a balanced mixture of energy-containing nutrients.
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Premium breakfast fuels a better day
Research Link
Am J Clin Nutr. 2006 Feb;83(2):211-20.

October 4, 2009
People training heavily for endurance sports require more salt in their diet than the average person. Exactly how much depends on the hours and intensity of daily training and the amount of salt lost in their sweat.
Consumer Link
Some athletes run risk of low blood sodium
Research Link
Int J Sport Nutr Exerc Metab. 2008 Oct;18(5):457-72.

October 3, 2009
Good nutrition is always important for health, but eating well both before and after surgery is especially needed. All nutrients are important. A well-balanced diet with adequate protein provides some of your best insurance for success.
Consumer Link
Eat well before, after surgery
Research Link
J Nutr. 2008 Oct;138(10):2040S-2044S.

October 2, 2009
Medications that decrease stomach acid also increase the risk of vitamin B-12 deficiency. People taking medications for GERD or "heartburn" should also take a supplemental source of vitamin B-12.
Consumer Link
Pills take aim at heartburn's chronic pain
Research Link
Ann Pharmacother. 2002 May;36(5):812-6.

October 1, 2009
Mental functions can be noticeably affected by inadequate nutrition. Good nutrition is the first step to a healthy mind and an active memory.
Consumer Link
Feed your brain for best performance
Research Link
Rev Neurol (Paris). 2004 Sep;160(8-9):767-92.

September 30, 2009
To reduce the risk of breast cancer, the consensus of research studies supports consuming a variety of foods in moderate amounts, including vegetables, fruits and whole grains, along with lower-fat milk and milk products, and lean meats, poultry, fish, beans and nuts.
Consumer Link
Milk contains anti-cancer nutrients
Research Link
Cancer Epidemiol Biomarkers Prev. 2005 Dec;14(12):2898-904.

September 29, 2009
Children should be strongly encouraged to consume calcium-rich foods not only for bone health, but also because adequate calcium intake is associated with lower body fat.
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Calcium can help kids cut body fat
Research Link
J Am Diet Assoc. 2003 Dec;103(12):1626-31.

September 28, 2009
Focusing on health and fitness rather than on dieting and achieving an "ideal" body weight helps to prevent food obsessions and an overly self-conscious attitude.
Consumer Link
Overall health more critical than body size
Research Link
AAOHN J. 2007 Apr;55(4):143-50.

September 27, 2009
It is common knowledge that iodine is essential for normal function of the thyroid gland. Less widely appreciated is the fact that normal iron status also is essential for production of the thyroid hormone.
Consumer Link
Iron plays an important role for the thyroid
Research Link
Thyroid. 2002 Oct;12(10):867-78.

September 26, 2009
Studies of people over the age of 75 years report that the heaviest individuals have the lowest risk of death. Consequently, it is not wise to attempt significant weight loss after the age of 75 without medical supervision.
Consumer Link
Age exerts major effect on healthy body weight
Research Link
Am J Clin Nutr. 2009 Sep;90(3):505-10.

September 25, 2009
The carbohydrate in starchy foods and fruits supports normal brain function. When reducing calories for weight loss, eating a moderate amount of carbohydrate and adequate protein promotes fat loss, inhibits muscle loss and helps lower weight over time.
Consumer Link
Too much carb cutting affects your brain
Research Link
Eur J Clin Nutr. 1999 Apr;53 Suppl 1:S107-11.

September 24, 2009
A body shaped more like an apple than a pear has increased health risks. Adequate sleep, exercise, relaxation and a balanced diet all help the body to lose belly fat and "morph" into the preferred fruit shape.
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Fat that lies beneath carries more risk
Research Link
Curr Diabetes Rev. 2006 Nov;2(4):367-73.

September 23, 2009
Several nutrients influence bone health, including protein, magnesium, vitamins D and K, and, of course, calcium. These and other nutrients work together to maintain strong bones.
Consumer Link
It takes more than calcium to build bones
Research Link
J Nutr. 2007 Nov;137(11 Suppl):2507S-2512S.

September 22, 2009
A person increases the risk of gallstones when there is less stimulus for the gallbladder to contract. Diets that are very low-calorie, low-fat or low-protein decrease the stimulus to the gallbladder.
Consumer Link
Painful stones gall many U.S. adults
Research Link
Best Pract Res Clin Gastroenterol. 2006;20(6):1063-73.

September 21, 2009
Trillions of bacteria live in the lower part of our intestine. They thrive on our “leftovers” – food components that we can’t digest and absorb. A balanced diet supports the right proportions and amounts of beneficial types of these bacteria.
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Useful bacteria build intestine’s fortitude
Research Link
Gastroenterology. 2009 Jan;136(1):65-80.

September 20, 2009
Healthy weight loss is fat loss. Losing a pound of fat tissue requires eating about 3500 calories less than your body uses. This is why it takes time to lose fat and why quick weight loss is not healthy fat loss.
Consumer Link
Focus on muscle, fat—not weight
Research Link
J Nutr. 2009 Mar;139(3):514-21. Epub 2009 Jan 21.

September 19, 2009
Large research studies have clearly demonstrated that the risk for stone formation decreases when calcium consumption is increased and plenty of fluid is consumed.
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Combat kidney stones with water
Research Link
Ther Umsch. 2000 Mar;57(3):138-45.

September 18, 2009
When eating to prevent a specific disease is taken to extremes, eating habits can become imbal­anced and lead to unexpected health problems. A diet that promotes long-term health takes a balanced ap­proach to foods.
Consumer Link
Eating for disease prevention may not be healthy
Research Link
Can J Public Health. 2005;96 Suppl 3:S15-99, S16-21.

September 17, 2009
If the body runs low on one or more of the essential nutrients, health is compromised initially and completely lost if the deficiency goes too far for too long. To increase your odds of getting enough nutrients without too many calories, eat moderate amounts of a wide variety of foods.
Consumer Link
Food is not the enemy
Research Link
Appetite. 2009 Feb;52(1):253-5.

September 16, 2009
Getting enough water is very basic for good health. A person requiring 2000 calories a day should typically consume 2.7 liters of water per day coming from both foods and beverages. Physical exercise can greatly increase the daily water needs.
Consumer Link
Water needs vary with diet and lifestyle
Research Link
Nutr Rev. 2005 Jun;63(6 Pt 2):S30-9.

September 15, 2009
If you need to cut calories in your diet, mainly cut the fat calories, keep protein intake adequate and consider a multivitamin/mineral supplement to assure adequate calcium and vitamin D.
Consumer Link
Bone mass at risk during weight loss
Research Link
J Nutr. 2008 Jun;138(6):1096-1100.

September 14, 2009
Vitamin B12 deficiency symptoms are subtle and are not easily diagnosed. Sixty percent of deficiencies are due to insufficient dietary intake and malabsorption. Taking a preventive B-12 supplement is commonly recommended for those entering their sixth or seventh decades of life.
Consumer Link
Remember B-12 for healthy aging
Research Link
CMAJ. 2004 Aug 3;171(3):251-9.

September 13, 2009
Regular exercise several times a week significantly reduces depression in some people. Those who are most unfit seem to get the most benefit, and the more vigorous the exercise, the greater the benefits.
Consumer Link
Exercise for physical, mental fitness
Research Link
Nord J Psychiatry. 2008;62 Suppl 47:25-9.

September 12, 2009
Various nutrient deficiencies may play a role in Restless Legs Syndrome. Iron deficiency is the most likely contributor. Deficiencies of folic acid and vitamin B-12 also may be part of the cause in some people.
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Iron deficiency might play role in jittery legs
Research Link
Altern Med Rev. 2007 Jun;12(2):101-12.

September 11, 2009
Garlic can help to lower blood cholesterol. But too much garlic may increase blood-clotting time, a side effect that could prove problematic before surgery or for those taking blood thinners.
Consumer Link
It can be possible to have too much of a good thing
Research Link
Curr Drug Metab. 2008 Dec;9(10):1063-120.

September 10, 2009
Mental and physical performance can decline when people skip breakfast. A morning meal that includes a balanced mixture of carbohydrate, protein and fat can help to keep you alert without triggering the midmorning appetite.
Consumer Link
Premium breakfast fuels a better day
Research Link
Am J Clin Nutr. 2006 Feb;83(2):211-20.

September 9, 2009
Research suggests that when people abruptly stop an established exercise program, they are likely to experience a rapid gain in body fat. However, just maintaining a reduced level of exercise generally prevents fat gain.
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Abrupt decline in exercise shows up in body fat gain
Research Link
Obesity (Silver Spring). 2006 Nov;14(11):1975-84.

September 8, 2009
Adult habits often start in childhood and this includes being a picky eater. If parents provide a wide variety of wholesome foods as the main fare, children are more likely to learn to appreciate a wide variety of foods and to obtain adequate nutrients throughout their adult life.
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Help children develop good eating habits
Research Link
Pediatrics. 1998 Mar;101(3 Pt 2):539-49.

September 7, 2009
It is thought that 25 to 50 percent of a person's potential for longevity is directly related to their genetic makeup. Even so, good nutrition also plays an important role in health with or without good genes for longevity.
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Nutrition needed, even with ‘longevity gene’
Research Link
Ann Nutr Metab. 2008;52 Suppl 1:2-5.

September 6, 2009
Vitamin D plays important roles in the function of the immune system. If you wear sunscreen, avoid the sun, and/or have dark skin, you are more likely to need sources of vitamin D from food or supplements.
Consumer Link
Holiday flu could be caused by a shortage of vitamin D
Research Link
Epidemiol Infect. 2006 Dec;134(6):1129-40.

September 5, 2009
Vitamin B-6 is required in tiny amounts measured in thousandths of a gram. Many foods contain vitamin B-6, so it is unlikely to be too low unless your diet is extremely limited in variety or total food consumed. B-6 supplements in high doses, however, can cause nerve damage.
Consumer Link
Though B6 is important, don't overdose
Research Link
Ned Tijdschr Geneeskd. 2005 Nov 12;149(46):2545-6.

September 4, 2009
The average adult in the U.S. consumes only 75 to 80 percent of recommended intake for the essential mineral magnesium. Low magnesium intake likely contributes to many chronic ailments. A diet with a wide variety of unprocessed wholesome foods can easily meet magnesium needs.
Consumer Link
Brown rice can provide vital magnesium
Research Link
Magnes Res. 2008 Jun;21(2):77-82.

September 3, 2009
When cutting calories for weight loss, it is important to consume a moderate amount of carbohydrate-containing foods along with adequate protein. Reasonable amounts of these calorie sources help to minimize the loss of metabolically active muscle tissue and maximize the loss of fat.
Consumer Link
Too much carb cutting affects your brain
Research Link
Obes Rev. 2006 Feb;7(1):49-58.

September 2, 2009
Vitamin B-12 deficiency can seriously damage the nervous system. The risk of B-12 deficiency is greatest for the elderly and vegetarians. Blood tests for levels of methylmalonic acid and homocysteine assist physicians in the evaluation of B-12 status.
Consumer Link
Dietary B-12 may not be enough
Research Link
Ned Tijdschr Geneeskd. 2005 Dec 10;149(50):2789-94.

September 1, 2009
With good intentions to eat more healthfully, some people make extreme changes that go too far in the "healthy" direction. Taking healthy eating to an unhealthy extreme can damage health when food variety becomes too limited.
Consumer Link
Varied menu is the best path to good health
Research Link
J Am Diet Assoc. 1997 Mar;97(3):266-71

August 31, 2009
A diet low in magnesium contributes to several chronic conditions such as high blood pressure, poor blood lipid patterns, and high blood glucose. Consuming a variety of green vegetables, whole grains, nuts, and beans helps to get adequate magnesium.
Consumer Link
Brown rice can provide vital magnesium
Research Link
Nutr Clin Pract. 2008 Apr-May;23(2):142-51.

August 30, 2009
Consuming adequate amounts of thiamin (also known as vitamin B1) has been shown to help decrease the complications of diabetes. Foods rich in thiamin include pork, nuts, fish, soybeans, and enriched grain products.
Consumer Link
B-1 deficiency causes serious health woes
Research Link
Curr Diabetes Rev. 2005 Aug;1(3):287-98.

August 29, 2009
Studies show that thyroid function can be impaired by a nutrient deficiency of iodine, iron, vitamin A, or selenium. Like other parts of the body, the small thyroid gland depends on multiple nutrients from ample amounts of a wide variety of foods in the diet.
Consumer Link
Iron plays an important role for the thyroid
Research Link
Thyroid. 2002 Oct;12(10):867-78.

August 28, 2009
A variety of nutrient deficiencies can affect brain function. For example, some cases of attention deficit hyperactivity disorder have been linked with iron deficiency. Foods with readily absorbed iron include red meat and chicken thigh. Foods high in vitamin C enhance the absorption of iron from plant foods.
Consumer Link
Veggy diets run risk of deficiencies
Research Link
Arch Pediatr Adolesc Med. 2004 Dec;158(12):1113-5.

August 27, 2009
A research study of over 1200 women found that those consuming more than 1,100 milligrams of calcium daily from foods had almost half the risk of developing kidney stones as those who consumed less than 600 milligrams. Eight ounces of milk or yogurt contain about 300 mg of calcium.
Consumer Link
Study finds diet can affect kidney stones
Research Link
Arch Intern Med. 2004 Apr 26;164(8):885-91.

August 26, 2009
Birth defects are most likely to occur in a developing fetus before a woman knows she is pregnant. The greatest risk is during the first 8 weeks of pregnancy. Research suggests that eating a balanced diet and taking prenatal vitamins before and during pregnancy are associated with a reduced risk of birth defects.
Consumer Link
Safe conception helps prevent birth defects
Research Link
Nestle Nutr Workshop Ser Pediatr Program. 2008;61:79-89.

August 25, 2009
Inadequate dietary zinc depresses immune function, making a person more vulnerable to infectious diseases. Diets devoid of animal foods tend to increase the risk of zinc deficiency because beans and whole grains contain phytates that inhibit the absorption of zinc.
Consumer Link
Think zinc if 20-year-old looks like 10
Research Link
J Am Coll Nutr. 1988 Oct;7(5):377-84.

August 24, 2009
Joint pain and inflammation in older people often occurs due to cartilage loss and damage from wear and tear. To help maintain joint health, consume adequate vitamin C and protein to support cartilage formation and drink plenty of fluids.
Consumer Link
Too fast, too furious exercise is ‘pain, no gain'
Research Link
Crit Rev Food Sci Nutr. 2005;45(3):145-64.

August 23, 2009
If you are concerned about your weight and your job keeps you sedentary, find ways to make as many small extra movements as possible throughout the day. Even simple fidgeting can add up to more calories burned each day. Using the staircase is another great way to add a little exercise to your day.
Consumer Link
Fit in fidgeting if you can't get exercise time
Research Link
Curr Opin Endocrinol Diabetes Obes. 2008 Oct;15(5):409-15.

August 22, 2009
Over the past few decades, portion sizes both at home and in restaurants have increased substantially. Maintaining a healthy weight doesn't necessarily mean eliminating favorite foods, but rather making sure that the portion size is appropriate.
Consumer Link
Big servings lead unwary to overeat
Research Link
Am J Clin Nutr. 2005 Jul;82(1 Suppl):236S-241S.

August 21, 2009
Teenagers are sensitive about their appearance and especially about their weight. Even a joking comment or criticism about a young person's appearance can be the first step to an eating disorder.
Consumer Link
Criticism may trigger eating disorders
Research Link
Health Promot Int. 2008 Jun;23(2):173-89.

August 20, 2009
Taking medications that lower stomach acid can interfere with the absorption of important nutrients. If you are taking antacids regularly, be sure to consume a diet that provides adequate calcium.
Consumer Link
GERD drugs are connected to osteoporosis
Research Link
Nutr Rev. 2008 Feb;66(2):103-8.

August 19, 2009
In efforts to restrict salt, some mothers may not obtain adequate iodine from the combination of iodized table salt and foods. This is especially a problem for their infants who must obtain iodine from mother's milk.
Consumer Link
Researchers fear deficiency of iodine intake
Research Link
Environ. Sci. Technol., 42 (4), 1315–1323, 2008.

August 18, 2009
It is easy to become dehydrated before you realize it, especially in hot weather. To help prevent problems such as urinary tract infections and kidney stones, drink fluids before you become thirsty.
Consumer Link
Make sure you consume enough water
Research Link
J Am Coll Nutr. 2007 Oct;26(5 Suppl):535S.

August 17, 2009
It is a common misconception that protein from animal foods weakens bones. When the recommended intake of calcium is consumed, protein, including protein from animal foods, actually improves bone density. Milk is especially good because it is a high-quality protein source that also provides plenty of calcium.
Consumer Link
Healthy bones need protein
Research Link
J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S.

August 16, 2009
When people are short on sleep, they tend to be less inclined to exercise and more inclined to reduce exercise intensity. Getting adequate sleep is an essential component of a fitness program.
Consumer Link
More sleep could help control weight
Research Link
Obesity. 2008 Mar;16(3):643-53.

August 15, 2009
Muscle, the body’s major protein reserve, supports immune function, healing, blood pressure regulation, heart function, and much more. Getting adequate protein in the diet and regular exercise both help to maintain muscle as people age.
Consumer Link
Muscle is also important as a major protein reserve
Research Link
J Gerontol A Biol Sci Med Sci. 2001 Jun;56(6):M373-80.

August 14, 2009
Vitamin D is synthesized in the skin in response to sunlight. Because most of us are avoiding sun exposure and wearing sunscreens to promote skin health, we need to obtain vitamin D from foods like milk and fish or from dietary supplements.
Consumer Link
Vitamin D deficiency makes a comeback
Research Link
Risk assessment for vitamin D

August 13, 2009
Some dark leafy greens and beans contain a fair amount of iron, but the mineral is usually in a form that is very poorly absorbed. In comparison, lean beef and chicken thigh provide iron that is efficiently absorbed by the body.
Consumer Link
Lean red meat best source of iron in food
Research Link
Eur J Clin Nutr. 2008 Mar;62(3):336-41.

August 12, 2009
A healthy body is a body in balance. To maintain an internal balance requires adequate nutrients from a variety of foods and food groups. Focusing on some food groups at the expense of others leads to imbalance.
Consumer Link
It can be possible to have too much of a good thing
Research Link
J Am Diet Assoc. 1997 Mar;97(3):266-71.

August 11, 2009
If lactose intolerance keeps you from enjoying foods that contain your favorite milk products, consider taking over-the-counter lactase tablets with the first bite. The enzyme contained in these products helps to digest milk sugar and prevent distress.
Consumer Link
Even lactose intolerant can drink milk
Research Link
Nutr Rev. 2003 Jun;61(6 Pt 1):221-3.

August 10, 2009
Rinsing your mouth with water after eating foods high in sugar or acid is a habit that can promote long-term dental health. Common foods that fit into these categories include sweets, sweet or tart fruits, fruit drinks, sodas (regular and diet), and sports drinks.
Consumer Link
Toothy facts about what you eat
Research Link
American Dental Association

August 9, 2009
Having memory problems can become somewhat worrisome. But did you know that short-term memory problems can be caused by a deficiency in vitamin B-12? If you can't remember where you left your keys, have your physician check your B-12 level.
Consumer Link
Remember B-12 for healthy aging
Research Link
CMAJ. 2004 Aug 3;171(3):251-9.

August 8, 2009
Can you be fat and fit? Yes! Of course, there are limits, but fit overweight people can have a lower risk of chronic disease than their thin sedentary counterparts. Regular physical activity helps the body gravitate to its unique genetically determined optimal weight.
Consumer Link
Worry about fitness, not fat
Research Link
Handb Exp Pharmacol. 2005;(170):137-63.

August 7, 2009
A high-protein diet increases the loss of calcium in the urine. But a diet that is slightly low in protein decreases the absorption of calcium. Overall, consuming a diet slightly greater in protein than the current recommendation is best for bone health.
Consumer Link
Proper protein is necessary
Research Link
Nutr Metab (Lond). 2009 Mar 13;6:12.

August 6, 2009
It is important to consume adequate amounts of all essential nutrients. However, because excessive intake of some nutrients can be harmful, a “Tolerable Upper Intake Level” has been established for many nutrients. These values represent the maximum daily amount of a nutrient thought to not cause harm.
Consumer Link
Vitamin limits hard to set
Research Link
Establishing Upper Intake Levels for Nutrients

August 5, 2009
As people get older, their calorie needs often decrease, however their nutrient needs stay the same or may even increase for some nutrients. Consequently, as the quantity of food consumed decreases, the quality of the overall diet needs to improve.
Consumer Link
Cut calories, but not nutrients, as you age
Research Link
J Am Diet Assoc. 2006 Aug;106(8):1172-80.

August 4, 2009
It is well known that vitamin D deficiency leads to weakened bones. However, more recent research also links low vitamin D levels to increased risk of many other health problems, including certain types of cancer, high blood pressure, cardiovascular disease, and even diabetes.
Consumer Link
Vitamin D can protect against many diseases
Research Link
Nutr Rev. 2008 Oct;66(10 Suppl 2):S182-94.

August 3, 2009
Modern cases of rickets have occurred when well-intentioned parents fed their infants macrobiotic diets that lacked a dietary source of vitamin D. Particularly for infants and toddlers, milk alternatives should be fortified with vitamin D since this may be the sole source of nutrients for the child.
Consumer Link
Rickets makes a comeback
Research Link
Pediatrics. 2001 Apr;107(4):E46.

August 2, 2009
Diet plays an important role in heart and blood vessel health. Consuming a balanced diet with recommended amounts of vegetables and fruits is especially important for maintaining the health of blood vessels.
Consumer Link
Heart healthy diet helps avoid strokes
Research Link
Eur J Cardiovasc Prev Rehabil. 2009 Jul 9.

August 1, 2009
To support exercise demands, the young or old athlete must first stay hydrated and second, consume adequate amounts of high-carbohydrate foods. Without these two nutrients, an athlete's endurance will suffer.
Consumer Link
Athletes need to hydrate and devour carbohydrates
Research Link
Pediatr Clin North Am. 2002 Aug;49(4):829-55.

July 31, 2009
Nutrition is important in the prevention of osteoporosis. By eating a variety of foods you are more likely to consume the many vitamins and minerals needed for bone health.
Consumer Link
Healthy bones are important for senior citizens
Research Link
Br J Nutr. 2009 Jun;101(11):1581-96.

July 30, 2009
Skimping on fruits and vegetables may not cause identifiable short-term health problems, but the long-term health ramifications may be significant. So balance your diet with enough fruits and veggies!
Consumer Link
Don't forget to eat your veggies
Research Link
Cancer. 1993 Aug 1;72(3 Suppl):1015-8.

July 29, 2009
Choline was recently discovered to be an essential nutrient. It is needed for many things, including normal brain and liver function. Many foods contain modest amounts of choline, but eggs are especially rich. One egg provides over half of the adult daily need for choline.
Consumer Link
Get to know choline's essential role
Research Link
J Am Coll Nutr. 1992 Oct;11(5):473-81.

July 28, 2009
Studies show that eating breakfast increases the speed and accuracy of information recall, an essential skill for top performance in school or on the job.
Consumer Link
Breakfast for a good start to day
Research Link
Int J Food Sci Nutr. 2009 Jan 31:1-7.

July 27, 2009
Vitamin B-12 deficiency can manifest itself as short-term memory problems similar to early Alzheimer's disease. Taking a preventive B-12 supplement is recommended for those past their fifth decade of life.
Consumer Link
Remember B-12 for healthy aging
Research Link
J Nutr Health Aging. 2007 Mar-Apr;11(2):132-52.

July 26, 2009
Green tea contains a plethora of antioxidants, but also can raise blood pressure in high doses and should not be used by individuals with kidney inflammation, ulcers, insomnia or some heart problems.
Consumer Link
It can be possible to have too much of a good thing
Research Link
Nutrition. 1999 Nov-Dec;15(11-12):946-9.

July 25, 2009
A full life requires not only a strong body but also a healthy mind. Marginal deficiencies of many nutrients can cause subclinical depression and in turn impair memory.
Consumer Link
Nutritional requirements more complex for seniors
Research Link
J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85.

July 24, 2009
Vitamin B-6 is needed to make blood, keep the nervous and immune systems functioning properly, and regulate blood glucose levels. But, high doses of this vitamin can damage nerves - especially those in the arms, hands, legs and feet.
Consumer Link
Though B6 is important, don't overdose
Research Link
Institute of Medicine DRI Chapter on Vitamin B-6

July 23, 2009
Knowing the basics of nutrition science helps to decrease a person's susceptibility to all the “snake oil” health hype that pervades the modern world.
Consumer Link
Nutrition key to body’s long haul
Research Link
Int J Health Serv. 2003;33(2):383-9.

July 22, 2009
Good nutrition is always important for health, but it becomes even more important before and after surgery. Nutritional preparation for surgery means providing the body with adequate nutrient building blocks for both optimal immune function and tissue repair.
Consumer Link
Eat well before, after surgery
Research Link
Curr Opin Crit Care. 2008 Dec;14(6):690-5.

July 21, 2009
Lycopene, the colorful compound in tomatoes, is proving to provide many health benefits. This phytochemical is absorbed better from cooked tomato products than from fresh tomatoes, so even catsup can count as part (but not all) of your daily vegetables.
Consumer Link
Tomatoes prove their worthiness
Research Link
CMAJ. 2000 Sep 19;163(6):739-44.

July 20, 2009
Changes in food portions provided in market packaging or fast food servings have altered our recognition of a lot more calories. For example, today’s wraps are equivalent to 2 tortillas or 3 or 4 slices of bread and a large “mega-muffin” is similar to 4 muffins from 30 years ago.
Consumer Link
Big servings lead unwary to overeat
Research Link
Am J Clin Nutr. 2005 Jul;82(1 Suppl):236S-241S.

July 19, 2009
The toxin in Clostridium botulinum bacteria causes muscle paralysis and even small amounts of this toxin in spoiled food can kill an adult. These bacteria live without oxygen. So, for canned foods, when in doubt, throw it out.
Consumer Link
How to keep bacteria off the menu
Research Link
Nutr Rev. 2008 Feb;66(2):103-8.

July 18, 2009
Because prepared and fast-food products in the U.S. usually do not contain iodized salt, researchers fear that poor iodine nutrition may be causing many health problems.
Consumer Link
Researchers fear deficiency of iodine intake
Research Link
Environ Sci Technol, 42 (4), 1315-1323, 2008.

July 17, 2009
Although too little physical activity promotes the development of obesity, research also indicates that getting too little good quality sleep may contribute to weight gain and obesity.
Consumer Link
More sleep could help control weight
Research Link
Obesity (Silver Spring). 2008 Mar;16(3):643-53.

July 16, 2009
Omega-3 fatty acids can benefit joint health. Good food sources include fatty fish such as salmon, herring and sardines. Plant sources include flaxseed oil, walnuts and canola oil. Supplemental fish oils or algae oil also provide omega-3 fatty acids and generally show more benefit than plant-oil sources.
Consumer Link
Vitamins can help ease pain in joints
Research Link
Am Fam Physician. 2004 Jul 1;70(1):133-40.

July 15, 2009
Eating a wide variety of foods in a balanced fashion is probably more important for heart health than eating any one "healthy food."
Consumer Link
Heart health requires a varied diet
Research Link
Curr Treat Options Cardiovasc Med. 2004 Aug;6(4):291-302.

July 14, 2009
Adequate calcium is good for bone health, but it is possible to get too much. The Institute of Medicine considers 2500 mg/day to be the upper limit. Indiscriminate use of calcium- fortified foods plus supplements can easily go over that limit.
Consumer Link
How much is too much calcium?
Research Link
ODS Dietary Supplement Fact Sheet: Calcium

July 13, 2009
Too often dieters cut the protein in order to cut calories. Did you know that protein needs increase during low calorie dieting?
Consumer Link
Protein is crucial part of a sound diet
Research Link
J Am Coll Nutr. 2004 Dec;23(6 Suppl):631S-636S.

July 12, 2009
Short term memory problems are often attributed to that "senior moment." But did you know that short-term memory loss can be a sign of a vitamin B-12 deficiency? Ask you physician for a B-12 check-up.
Consumer Link
Dietary B-12 may not be enough
Research Link
J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85.

July 11, 2009
With an increasing number of calcium-fortified foods available, the likelihood for some people to consume too much calcium is potentially real. Excess calcium can reduce the absorption of other essential minerals like iron and zinc. It is all about balance!
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How much is too much calcium?
Research Link
Br J Nutr. 1993 Mar;69(2):533-40.

July 10, 2009
Low calorie diets for weight loss often reduce nutrient intake along with calories. To stay healthy, it is important to maintain adequate intake of essential nutrients. In fact, protein needs actually increase during weight loss.
Consumer Link
Balance your calorie checkbook
Research Link
J Nutr. 2009 Mar;139(3):514-21.

July 9, 2009
If a person claims a food is all “good” or all “bad” – beware. Nutrition science is complex and nutrition misinformation is common. Eating a balanced variety of foods to meet your nutritional needs is likely the safest and wisest choice.
Consumer Link
Zeal does not make it true
Research Link
J Am Diet Assoc. 2006 Apr;106(4):601-7.

July 8, 2009
People with diabetes can greatly improve their condition with proper exercise and diet. Since diabetes is associated with a variety of health complications, it is important to work with certified health professionals to develop appropriate diet and exercise programs.
Consumer Link
Exercise helps treat diabetes
Research Link
Curr Opin Endocrinol Diabetes Obes. 2009 Apr;16(2):150-5.

July 7, 2009
The U.S. Food and Drug Administration recently found more than 70 weight loss products that contained dangerous and illegal drugs. For brand name details, visit www.fda.gov and search for "weight loss pills."
Consumer Link
FDA finding dangerous diet products
Research Link
FDA Warning About Tainted Weight Loss Pills

July 6, 2009
To maintain a healthy immune system, the body needs adequate protein for the production of antibodies. Many vitamins and trace minerals are also essential for overall health of the immune system.
Consumer Link
More than luck needed to avoid flu
Research Link
J Nutr. 2009 Jan;139(1):113-9.

July 5, 2009
Vitamin D is produced by the body when the skin is exposed to sunlight, but excessive sun exposure damages the skin. Food sources include oily ocean fish like salmon and sardines along with milk, and fortified juices.
Consumer Link
Many don’t get enough vitamin D
Research Link
J Clin Endocrinol Metab. 2007 Jun;92(6):2130-5.

July 4, 2009
One of the most common causes of headaches is skipping meals. Carrying a small snack (such as a piece of fruit) may help to keep those hunger headaches away.
Consumer Link
Diet may play part in your headaches
Research Link
Headache. 2009 May;49(5):744-52.

July 3, 2009
New research on eating disorders like anorexia nervosa indicates that the associated psychological problems are caused by malnutrition and therefore a focus on re-learning how to eat is a more effective treatment than a focus on psychological therapy.
Consumer Link
Normalizing nutrition eases eating disorders
Research Link
Front Neuroendocrinol. 2008 Oct;29(4):445-62.

July 2, 2009
Most everyone has heard about the "5-A-Day" fruits and vegetables campaign. But, there also is a 3-A-Day campaign. It recommends consuming 3 servings of milk, yogurt, or cheese a day to support bone health.
Consumer Link
3-A-Day plan aims to boost calcium intake
Research Link
J Fam Health Care. 2008;18(1):22-4.

July 1, 2009
It remains a common misbelief that sweet foods cause hyperactivity in children. However, several well-designed research studies indicated that this was not the case.
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A researcher's sweet truths
Research Link
Nutr Rev. 1994 May;52(5):173-5.

June 30, 2009
Pervasive media images of extremely muscular and attractive men may be at the root of what is called reverse anorexia, muscle dysmorphia, big syndrome, and the Adonis Complex. This dissatisfaction with body image can lead to habits detrimental to health.
Consumer Link
Size does matter to too many men
Research Link
Body Image. 2008 Sep;5(3):244-50.

June 29, 2009
Staying physically active may be the most effective way to reduce the risk developing type 2 diabetes. Even those who are overweight have much less risk of developing diabetes if they stay physically active.
Consumer Link
Staying active can reduce diabetes risk in adulthood
Research Link
Diabetes Res Clin Pract. 2005 Jun;68 Suppl1:S73-81.

June 28, 2009
Eating disorders frequently start with a disordered eating pattern that excludes various foods perceived as fattening or "bad for you." If someone is a picky eater, they may be at greater risk of developing a serious eating problem.
Consumer Link
Extremes in calorie control plague nation
Research Link
Physiol Behav. 2007 Sep 10;92(1-2):283-90. Epub 2007 May 25.

June 27, 2009
The sodium and chloride components of salt are essential nutrients. Due to heavy sweat losses, some endurance athletes can develop dangerously low blood sodium levels. This can lead to nausea, headache, swollen hands and feet, and life-threatening brain swelling.
Consumer Link
Some athletes run risk of low blood sodium
Research Link
Int J Sport Nutr Exerc Metab. 2008 Oct;18(5):457-72.

June 26, 2009
The fast food industry is often blamed for the "obesity epidemic" since fast foods provide such an easy way to consume calories. However, it is just as sensible to blame cars, TVs, computers, and video games that have reduced calorie needs by making us more sedentary.
Consumer Link
If you're fat, you can either jog or sue
Research Link
Tort Trial Insur Pract Law J. 2004 Fall;40(1):75-106.

June 25, 2009
Fish is often called “brain food” and this reputation may be deserved. One of the components of fish oil is also a major part of the human brain. There is some research that suggests consuming fish once or twice a week may help to protect brain function with aging.
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Fish is good for the brain, study shows
Research Link
Cochrane Database Syst Rev. 2006 Jan 25;(1):CD005379.

June 24, 2009
A large research study in China found that the women in rural counties with a dairy industry had significantly higher bone density associated with their greater consumption of milk products.
Consumer Link
Nutrition issue simmers over milk products
Research Link
Am J Clin Nutr. 1993 Aug;58(2):219-27.

June 23, 2009
Even though the odds are very low for any individual to become ill from salmonella contamination in eggs, fully cooking eggs reduces this small risk even more.
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Salmonella contamination is preventable
Research Link
Foodborne Pathog Dis. 2006 Winter;3(4):403-12.

June 22, 2009
The statistics are sobering: One in six men will develop prostate cancer. To reduce risk, the American Cancer Society recommends eating at least five servings of fruits and vegetables each day as part of an overall balanced diet.
Consumer Link
Good diet may lower prostate cancer risk
Research Link
Am J Mens Health. 2008 Jun;2(2):178-89.

June 21, 2009
An important treatment for type 2 (adult onset) diabetes may be daily exercise like walking and jogging in combination with strength-building resistance exercise two to three times a week. Check with your doctor.
Consumer Link
Healthy diet, exercise can avert diabetes
Research Link
Diabetes Care. 2003 Nov;26(11):2977-82.

June 20, 2009
For most people, moderate use of green tea may provide health benefits. But, those who rely on drugs to treat medical conditions should be aware that green tea and its extracts can clash with many common prescription and nonprescription drugs.
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Green tea can clash with common drugs
Research Link
Green Tea, MedlinePlus.

June 19, 2009
Research shows a relationship between increased dietary calcium and lower body fat in both adults and children. Although this concept is still being explored, it provides another reason to include calcium rich foods in your diet.
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Calcium can help kids cut body fat
Research Link
J Am Diet Assoc. 2003 Dec;103(12):1626-31.

June 18, 2009
The "Health at Every Size" movement emphasizes a focus on health and fitness rather than on diets and seeking an "ideal" body weight. Growing evidence indicates that this approach likely benefits long term health more than a focus on weight loss.
Consumer Link
Overall health more critical than body size
Research Link
AAOHN J. 2007 Apr;55(4):143-50.

June 17, 2009
Most drugs taken to treat heartburn can greatly reduce the ability to absorb vitamin B-12 from foods. Consequently, people taking these medications also should take a supplemental source of vitamin B-12.
Consumer Link
Pills take aim at heartburn's chronic pain
Research Link
Ann Pharmacother. 2002 May;36(5):812-6.

June 16, 2009
About 70 genes are known to control metabolic links associated with obesity. Consequently, the causes and treatments of obesity can vary greatly from one person to another.
Consumer Link
Can you blame your genes for tight jeans?
Research Link
J Intern Med. 2003 Nov;254(5):401-25.

June 15, 2009
What is the best way for an overweight, sedentary person to become active? Gradually! Fitness is a lifetime commitment, so start slow and build to a steady but sustainable pace.
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Shaping up when you're out of shape
Research Link
Cardiol Clin. 2001 Aug;19(3):459-70.

June 14, 2009
If you want to lose fat, rapid weight loss is not for you. Quick fat loss is impossible. One pound of body fat contains about 3,500 calories. Consequently, a 200-pound person needs to run about 24 miles to expend enough calories to lose a pound of fat tissue.
Consumer Link
Slow fat loss key to lasting weight loss
Research Link
Am J Clin Nutr. 1995 Jun;61(6):1179-85.

June 13, 2009
During exercise, children may be more likely than adults to overheat. Especially when a child is dehydrated at the start of exercise, the risk of overheating is greater. Meeting water needs before and during exercise is essential.
Consumer Link
Demands of exercise different for children and adults
Research Link
Appl Physiol Nutr Metab. 2008 Apr;33(2):420-7.

June 12, 2009
Food safety is a year-round concern, but the incidence of foodborne illness increases during the hot summer months. A good preventive measure is to wash your hands with soap and water for 20 seconds before preparing any foods.
Consumer Link
How to keep bacteria off the menu
Research Link
J Am Diet Assoc. 2004 Nov;104(11):1708-17.

June 11, 2009
Summer heat increases water needs. Severe dehydration can lead to a medical emergency. Less severe chronic under-hydration has fewer obvious signs but can lead to problems like kidney stones, blood pressure fluctuations, headaches and intestinal problems.
Consumer Link
Summer time is fluid time to stay safe
Research Link
Eur J Clin Nutr. 2003 Dec;57 Suppl 2:S19-23.

June 10, 2009
The location of body fat is associated with the risk of cardiovascular disease and diabetes. Risk is greatest when most of the fat is located internally around the belly area, creating the apple shape. Incorporate adequate sleep, exercise, relaxation and a balanced diet to decrease your risks.
Consumer Link
Fat that lies beneath carries more risk
Research Link
Curr Diabetes Rev. 2006 Nov;2(4):367-73.

June 9, 2009
A variety of dietary supplements are promoted for prostate health, but the best research evidence currently supports eating a balanced diet with a good variety of fruits and vegetables and staying fit as the best way to support prostate health.
Consumer Link
Healthy habits help protect the prostate
Research Link
Am J Mens Health. 2008 Jun;2(2):178-89. Epub 2008 Feb 29.

June 8, 2009
Most people function best (mentally and physically) with something for breakfast. The most beneficial breakfasts provide a balanced mixture of carbohydrate, protein and fat. Without all three of these energy sources, many people fade out before lunch time.
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Premium breakfast fuels a better day
Research Link
Am J Clin Nutr. 2006 Feb;83(2):211-20.

June 7, 2009
Research indicates that it takes longer to get into shape than to get out of shape. Within only 2 to 3 weeks of stopping exercise, changes in fitness can be measured. Maintaining a reduced amount of exercise helps to prevent rapid fat gain that often occurs with abrupt cessation of an exercise program.
Consumer Link
Abrupt decline in exercise shows up in body fat gain
Research Link
Obesity (Silver Spring). 2006 Nov;14(11):1975-84.

June 6, 2009
Making healthy food choices is not as simple as choosing only “good foods” and avoiding all “bad foods.” Most natural foods contain both healthful properties and properties that in excess can cause harm. Good nutrition is not black and white.
Consumer Link
A diet of only good foods is impossible
Research Link
J Am Diet Assoc. 2002 Jan;102(1):100-8.

June 5, 2009
Encouraging family health by being a good role model for healthy eating and regular physical activity can be a lifelong gift to your child. Try providing frequent opportunities for enjoyable physical activities to help prevent excess weight gain in children and teens.
Consumer Link
Parents can influence kids weight gain
Research Link
Eur J Pediatr. 2000 Sep;159 Suppl 1:S35-44.

June 4, 2009
Children should decide when they have had enough to eat. Parents, however, are responsible for creating a food environment that provides the child with a wide variety of wholesome foods and keeps high calorie tasty treats as occasional options.
Consumer Link
Help children develop good eating habits
Research Link
Pediatrics. 1998 Mar;101(3 Pt 2):539-49.

June 3, 2009
To help your body maintain a healthy heart, take care of the basics. Eat moderate amounts of a wide variety of foods and be sure to include fruits, vegetables, adequate fluids and daily physical activity.
Consumer Link
Take heart care in hand for good life
Research Link
JAMA. 2002 Nov 27;288(20):2569-78.

June 2, 2009
The best way to protect your lungs from the oxidative damage that can lead to lung diseases is to eat plenty of fruits and vegetables as part of an overall balanced diet.
Consumer Link
Plant food diet can protect lungs
Research Link
Int J Tuberc Lung Dis. 2005 Apr;9(4):362-74.

June 1, 2009
More than 300 species of bacteria naturally live in the mouth. Some of these bacteria convert sugar into acids that gradually dissolve and erode tooth enamel. Foods that stimulate saliva flow can protect teeth by helping to flush acids out of the mouth.
Consumer Link
Toothy facts about what you eat
Research Link
J Am Dent Assoc. 2008 May;139 Suppl:18S-24S.

May 31, 2009
Depression, no matter what the cause, can result in memory problems. Several vitamin and mineral deficiencies can cause depression. Eating a wide variety of foods helps to meet these nutrient needs.
Consumer Link
Feed your brain for best performance
Research Link
Rev Neurol (Paris). 2004 Sep;160(8-9):767-92.

May 30, 2009
Choline is an essential nutrient required by all cells. It is especially important for normal brain and muscle function. Most foods provide choline, with the richest sources being liver and eggs, followed by most meats, poultry, and fish.
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Get to know choline's essential role
Research Link
Annu Rev Nutr. 2006;26:229-50.

May 29, 2009
A steady supply of oxygen is essential for life. Too much oxygen, however, can be harmful to the body. Consuming plenty of fruits, vegetables, beans and grains helps to protect lungs from oxidative damage.
Consumer Link
Plant food diet can protect lungs
Research Link
Proc Nutr Soc. 2004 Nov;63(4):579-85.

May 28, 2009
Strictly speaking, there is no dietary requirement for carbohydrate. The brain, however, prefers glucose for its metabolic fuel and uses about 400 calories of the blood sugar glucose each day. For this reason, some carbohydrate sources are recommended in all prudent diets.
Consumer Link
Too much carb cutting affects your brain
Research Link
Eur J Clin Nutr. 1999 Apr;53 Suppl 1:S107-11.

May 27, 2009
To increase your odds of getting plenty of essential nutrients and other beneficial food components that promote the highest level of health, eat moderate amounts of a wide variety of foods.
Consumer Link
Food is not the enemy
Research Link
Clin Biochem. 1984 Apr;17(2):132-42.

May 26, 2009
The senses of taste and smell are essential for selection of safe foods that are not spoiled and toxic. Eating a variety of foods can support keen senses by providing key nutrients such as vitamin A, thiamin (B1), iron, zinc and copper.
Consumer Link
Balanced living keeps senses sharp
Research Link
Curr Opin Gastroenterol. 2007 Mar;23(2):171-7.

May 25, 2009
Good nutrition is especially important before and after surgery. Glutamine, an amino acid especially high in animal foods and available in supplement form, is known to be especially helpful when significant amounts of body tissue must be repaired and replaced.
Consumer Link
Eat well before, after surgery
Research Link
J Nutr. 2008 Oct;138(10):2040S-2044S.

May 24, 2009
Parents are responsible for what, when and where children are able to eat. Providing and promoting a wide variety of wholesome foods is essential for helping a child meet nutrient needs and avoid becoming a picky eater.
Consumer Link
Help children develop good eating habits
Research Link
Ann Med. 1999 Apr;31 Suppl 1:26-32.

May 23, 2009
Although there have been many studies suggesting anti-cancer properties of certain foods, the consensus of scientific studies supports consuming a variety of foods in moderate amounts, including vegetables, fruits and whole grains, along with lower-fat milk and milk products, and lean meats, poultry, fish, beans and nuts.
Consumer Link
Milk contains anti-cancer nutrients
Research Link
Cancer Epidemiol Biomarkers Prev. 2005 Dec;14(12):2898-904.

May 22, 2009
Based on current research, fish oils offer a number of protective functions. Adding a large serving of oily fish to the diet may reduce the risk of sudden heart attacks and strokes in women.
Consumer Link
Fat is essential for health, in right types and amounts
Research Link
J Cardiovasc Med 2007 Sep;8 Suppl 1:S23-6.

May 21, 2009
Breakfast can increase the speed and accuracy of recalling information. To get a good start on meeting daily nutrient needs, try eating one-fourth of the day's calories at breakfast.
Consumer Link
Breakfast for a good start to day
Research Link
Indian Pediatr. 2008 Oct;45(10):824-8.

May 20, 2009
After mid-life, people generally experience a gradual loss of muscle mass. Both regular exercise and adequate nutrition play essential roles in preventing excessive muscle loss with age.
Consumer Link
Muscle is also important as a major protein reserve
Research Link
Clin Nutr. 2008 Oct;27(5):675-84.

May 19, 2009
Vegetarian diets are not always healthy. Whether you consume animal products or not, consuming a good balance of essential nutrients is more important than what the diet excludes.
Consumer Link
Vegetarian physician debunks dietary myths
Research Link
Am J Clin Nutr. 2009 May;89(5):1607S-1612S.

May 18, 2009
A woman's bones are designed to handle the demands of pregnancy as long as her diet has an adequate supply of all nutrients - especially calcium.
Consumer Link
Childbearing strains mom's calcium level
Research Link
Salud Publica Mex. 2009;51 Suppl 1:S100-7.

May 17, 2009
Good nutrition is needed for a healthy mind and an active memory. Eating a wide variety of foods from all of the food groups helps to provide all nutrients needed for peak brain function.
Consumer Link
Feed your brain for best performance
Research Link
J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85.

May 16, 2009
An elevated blood level of homocysteine is considered to be a risk factor for the development of cardiovascular disease. Taking a daily multi-vitamin with vitamins B6, B12, and folate can help to reduce homocysteine.
Consumer Link
Take heart care in hand for good life
Research Link
Arch Latinoam Nutr. 1997 Jun;47(2 Suppl 1):9-12.

May 15, 2009
The “longevity gene” may play a role in the length of a person’s life, but nutrition and exercise are still extremely important to the quality of life. Even if health begins to decline, good dietary habits can decrease the progression and severity of problems no matter what genes you have.
Consumer Link
Nutrition needed, even with ‘longevity gene’
Research Link
Ann Nutr Metab. 2008;52 Suppl 1:2-5.

May 14, 2009
Why influenza viruses show up when they do is a medical puzzle. One theory proposes that because vitamin D status drops during the winter months, people become more susceptible to infection. Foods high in vitamin D include fatty fish and D-fortified foods like milk.
Consumer Link
Holiday flu could be caused by a shortage of vitamin D
Research Link
Virol J. 2008 Feb 25;5:29.

May 13, 2009
Fats and oils in our diet provide nutrients called essential fatty acids. However, some fats are rather low in these nutrients. For example, it requires about 2,000 calories of olive oil to meet the daily recommended intake of omega-3 fatty acids compared to only 200 calories worth of soybean oil.
Consumer Link
Jack Sprat missed out on essential acids
Research Link
Biochem Pharmacol. 2009 Mar 15;77(6):937-46. Epub 2008 Oct 28.

May 12, 2009
Including enough high fiber plant foods in the diet can benefit intestinal health. Too much fiber, however, can reduce the ability to absorb essential minerals like iron, copper and zinc.
Consumer Link
Balancing the facts on fiber
Research Link
Nutr Rev. 2002 May;60(5 Pt 1):127-34.

May 11, 2009
Less than 2 milligrams of vitamin B-6 is all that is needed to meet an adult’s daily needs; only 200 milligrams consumed daily can cause nerve damage over time. Check that your dietary supplement does not contain toxic levels of this essential nutrient.
Consumer Link
Though B6 is important, don't overdose
Research Link
Ned Tijdschr Geneeskd. 2005 Nov 12;149(46):2545-6.

May 10, 2009
Since about one out of every 200 people carries a gene that makes them susceptible to iron overload disease, iron supplements should not be taken needlessly. However, medically supervised use of iron supplements is extremely important for treating the much more common problem of iron deficiency.
Consumer Link
Iron level is important to good health
Research Link
Hematology Am Soc Hematol Educ Program. 2003:40-61.

May 9, 2009
The most common conditions linked to low magnesium intake are high blood pressure, cardiovascular disease, diabetes and osteoporosis. That’s a good reason to include green vegetables, beans, whole grains, and nuts in your daily diet.
Consumer Link
Brown rice can provide vital magnesium
Research Link
Magnes Res. 2008 Jun;21(2):77-82.

May 8, 2009
If you find yourself craving salt as the weather heats up, there could be a good reason. Due to increased sodium loss in sweat, the sodium needs of those who work outdoors all day can substantially exceed current recommendations for sodium intake.
Consumer Link
Fluid needs rise with temperature
Research Link
J Occup Med Toxicol. 2008 Jan 29;3:4.

May 7, 2009
Both too little and too much carbohydrate can complicate weight management. Eating a moderately low-calorie diet with adequate carbohydrate and protein promotes fat loss, inhibits lean tissue loss and will help to maintain a lower body weight over time.
Consumer Link
Too much carb cutting affects your brain
Research Link
Obes Rev. 2006 Feb;7(1):49-58.

May 6, 2009
Studies of a French drug called strontium ranelate have shown that it treats osteoporosis as effectively as other common drugs used to boost bone density. In the U.S., this drug is not available, but dietary supplements are sold that contain strontium.
Consumer Link
European strontium drug spurs supplement sales in U.S.
Research Link
J Endocrinol Invest. 2005;28(8 Suppl):50-7.

May 5, 2009
If the label of a food or dietary supplement indicates 100% of the "Daily Value" for vitamin A, then one serving of the product contains about 200% of the daily intake currently recommended by the Institute of Medicine. Since high vitamin A intake may promote bone loss and birth defects, revision of labeling regulations is long overdue.
Consumer Link
Too much vitamin A can be toxic
Research Link
Nutr Rev. 2007 Oct;65(10):425-38.

May 4, 2009
Vitamin B-12 is essential for many nervous system functions including overall brain function and especially short-term memory. B-12 is naturally present in animal foods like meat, milk products, and eggs. Also, this vitamin is added to some foods like fortified soymilk.
Consumer Link
Lack of B-12 Widespread
Research Link
Clin Chim Acta. 2002 Dec;326(1-2):47-59.

May 3, 2009
Both excess iron and iron deficiency are common in older people. Either extreme may lead to health problems if not treated. To maintain health, older individuals should consume adequate amounts of iron-containing foods and have their iron status checked periodically.
Consumer Link
Seniors still need adequate iron for good health
Research Link
Int J Vitam Nutr Res. 1996;66(1):66-70.

May 2, 2009
If you frequently have an irritation or a cut at the corners of your mouth, your diet might be low in vitamin B-2. Reasonable sources of B-2 (riboflavin) include fortified cereals, milk and other dairy products, almonds, and meats.
Consumer Link
Riboflavin works with other vitamins
Research Link
Med J Aust. 1984 Nov 10;141(10):635-7.

May 1, 2009
Vitamin K is beneficial for blood, bone, and cardiovascular health, but it is commonly left out of multi-vitamin supplements. Green vegetables are the main source of vitamin K in most people's diets.
Consumer Link
Multivitamin takers may miss vitamin K
Research Link
Clin J Am Soc Nephrol. 2008 Sep;3(5):1504-10.

April 30, 2009
Disease mongering is the process of enlarging the market for a disease treatment by convincing people that they have a medical condition that is treatable. Common examples are the TV ads that encourage you to ask your doctor about drug X if you think you have some ailment.
Consumer Link
Hype drives prescriptions' popularity
Research Link
PLoS Med. 2008 May 27;5(5):e106.

April 29, 2009
A high level of blood triglycerides is one of many risk factors for cardiovascular disease. Consuming fish two or three times a week provides omega-3 fatty acids that can help to decrease triglycerides.
Consumer Link
Lower blood triglycerides to ward off heart disease
Research Link
Nutr Health. 2009;20(1):11-20.

April 28, 2009
During pregnancy, even non-prescription medications, herbal products and essential oils have the potential to cause birth defects. Drugs and herbal supplements should be used only with the guidance of a physician or pharmacist.
Consumer Link
Safe conception helps prevent birth defects
Research Link
Birth Defects Res B Dev Reprod Toxicol. 2003 Dec;68(6):505-10.

April 27, 2009
As the weather warms up, the body’s fluid needs increase due to greater sweat loss. Even unnoticeable sweat loss can lead to a drop in blood volume that could increase the risk of a heart attack or stroke. Remember to drink more fluids in hot weather.
Consumer Link
Fluid needs rise with temperature
Research Link
Nutr Rev. 2005 Jun;63(6 Pt 2):S2-5.

April 26, 2009
The Internet is loaded with misinformation. Before you let the Internet drive your beliefs and your food choices, be sure that you are surfing reliable websites with sound science-based advice.
Consumer Link
False claims thrive on Internet
Research Link
Indian J Med Sci. 2004 Aug;58(8):321-6.

April 25, 2009
Exercise and nutrition go hand-in-hand to promote good health. As it turns out, three 10-minute walks are just as beneficial to health as one 30-minute walk and are much easier to fit into a busy lifestyle.
Consumer Link
Burn calories without burning out
Research Link
Sports Med. 2009;39(1):29-43.

April 24, 2009
Vitamin K contributes to bone health by helping bones retain calcium. In contrast, vitamin K benefits cardiovascular health by preventing calcium accumulation in blood vessels and hardening of the arteries.
Consumer Link
Vitamin K helps bones, brain and eyes
Research Link
Thromb Haemost. 2007 Jul;98(1):120-5.

April 23, 2009
Some pregnant women may get too little of the “unsung” B-vitamin biotin. This may increase the risk of certain birth defects. Foods rich in biotin include eggs, most lean meats, some fish such as salmon, and some nuts and seeds like peanuts and sunflower seeds.
Consumer Link
B vitamins are unsung heroes of good health
Research Link
J Nutr. 2009 Jan;139(1):154-7.

April 22, 2009
To help weight loss be fat loss, cut down on foods high in fat, sugar, and starch. Protein needs actually increase during weight loss, so maintain an adequate intake of high protein foods.
Consumer Link
Careful diet plan sheds fat
Research Link
J Am Coll Nutr. 2004 Dec;23(6 Suppl):631S-636S.

April 21, 2009
A three-year study of women over 65 found that a daily supplement with 700 IU of vitamin D reduced the odds of falling by 46 percent in the more active women and by 65 percent in less-active women. Other studies report that good vitamin D status enhances lower-body strength and coordination.
Consumer Link
Lower risk of falling with good nutrition
Research Link
Arch Intern Med. 2006 Feb 27;166(4):424-30.

April 20, 2009
Hair loss is often the unavoidable consequence of aging. However, hair thinning is sometimes a sign of inadequate iron in the diet. Physicians who specialize in treating hair thinning prefer to see the index of body iron stores (ferritin) at a level greater than 70 ng/ml.
Consumer Link
Iron deficiency sometimes goes unseen
Research Link
Clin Exp Dermatol. 2002 Jul;27(5):396-404.

April 19, 2009
Drinking cranberry juice may be just what is needed to prevent urinary tract infections. This prevention occurs by reducing the ability of unwanted microorganisms to adhere to cells lining the urinary tract.
Consumer Link
Festive cranberries offer health perks year-round
Research Link
Biotechnol Bioeng. 2006 Feb 5;93(2):297-305.

April 18, 2009
The most common type of kidney stones are made of calcium oxalate. But, cutting back on calcium is not the answer. Instead, high calcium foods like milk, cheese, and yogurt reduce the absorption of oxalate and help to decrease stone formation.
Consumer Link
Combat kidney stones with water
Research Link
Urology. 2009 Mar;73(3):484-9.

April 17, 2009
During pregnancy, the developing fetus requires about 30,000 milligrams of calcium for its skeleton. Much of this calcium is drawn from the mother’s bones. Consuming adequate amounts of high calcium foods before and during pregnancy can help to maintain bone quality.
Consumer Link
Childbearing strains mom's calcium level
Research Link
J Mammary Gland Biol Neoplasia. 2005 Apr;10(2):105-18.

April 16, 2009
The average U.S. adult consumes only 75 to 80 percent of the amount of magnesium recommended. This may contribute to high blood pressure, cardiovascular disease, diabetes and osteoporosis. Green vegetables, whole grains, nuts, and beans are all good food sources.
Consumer Link
Brown rice can provide vital magnesium
Research Link
Nutr Clin Pract. 2008 Apr-May;23(2):142-51.

April 15, 2009
Athletes often take creatine supplements to boost muscle performance in high intensity sports. The brain also uses creatine for energy and supplements may enhance certain types of brain performance. Food sources are meats, poultry and fish.
Consumer Link
Creatine has wide range of benefits
Research Link
Neurosci Res. 2002 Apr;42(4):279-85.

April 14, 2009
Exercise stimulates muscles to accumulate protein and build muscle fibers. But, this is only possible with an adequate supply of key nutrients, including protein. Both regular exercise and adequate nutrition play essential roles in maintaining muscle.
Consumer Link
Muscle is also important as a major protein reserve
Research Link
Nutr Res. 2008 Oct;28(10):651-8.

April 13, 2009
Poor iron nutrition may predispose people to attention deficit hyperactivity disorder. When low iron status is properly diagnosed in a child with ADHD, iron supplementation may reduce symptoms.
Consumer Link
Veggy diets run risk of deficiencies
Research Link
Arch Pediatr Adolesc Med. 2004 Dec;158(12):1113-5.

April 12, 2009
The gallbladder could be considered a “use it or lose it” organ. If the flow of bile slows down, gallstones are more likely to form. Fasting and extreme diets can slow down the gallbladder and increase the risk of gallstone formation and possibly the need for gallbladder surgery.
Consumer Link
Painful stones gall many U.S. adults
Research Link
Best Pract Res Clin Gastroenterol. 2006;20(6):1063-73.

April 11, 2009
Omega-3 fatty acids in fish oils are known to provide a variety of health benefits. Similar fatty acids in plant oils like canola and flax oils don’t have the same effects, but new plant oils are being developed that may match the benefits of fish oils.
Consumer Link
Fatty acids are not all created equal
Research Link
J Nutr. 2009 Jan;139(1):5-10. Epub 2008 Dec 3.

April 10, 2009
Over 50 specific chemicals such as vitamins, minerals, fatty acids and amino acids are required for the body to function. Picky eaters often miss out on many essential nutrients and other beneficial food components. Get excited about exploring the world of food and it will benefit your health throughout your life!
Consumer Link
Nutrition key to body’s long haul
Research Link
Nat Rev Immunol. 2008 Sep;8(9):685-98.

April 9, 2009
Successful weight loss equals fat loss. Weight loss that is mostly from body water and muscle mass will only be temporary. Regular physically activity that includes both strength training and endurance exercises helps to promote fat loss - weight loss that lasts!
Consumer Link
Resolved: Keep sanity in diet plan
Research Link
Exerc Sport Sci Rev. 2005 Oct;33(4):169-74.

April 8, 2009
Equilibrium is the key to maintaining good health. It is best to maintain a balanced nutrient intake with a wide variety of wholesome foods. When that is difficult, reasonable use of nutritional supplements can fill some gaps.
Consumer Link
Balanced living keeps senses sharp
Research Link
Nurs Times. 2005 Jan 4-10;101(1):30-1.

April 7, 2009
The metal zinc is an essential nutrient that has 100s of functions in the body. Among other things, zinc deficiency impairs the senses of taste and smell. The best absorbed sources of zinc are meat, poultry, and fish.
Consumer Link
Think zinc if 20-year-old looks like 10
Research Link
Yakugaku Zasshi. 2008 Mar;128(3):333-9.

April 6, 2009
About 60 percent of the students in a high school had blood test results associated with iron deficiency. Symptoms, including dizziness, irritability, and depression, were successfully treated with iron supplements. Food sources of iron include red meat, dark poultry meat, and fortified breakfast cereals.
Consumer Link
Dietary Supplement Fact Sheet on Iron
Research Link
Scand J Prim Health Care. 2005 Mar;23(1):28-33.

April 5, 2009
A healthy body contains trillions of bacterial organisms living in the intestine. This is actually a good thing! The right proportions and amounts of beneficial types of bacteria can protect against infections, the development of some cancers, and possibly even the development of obesity.
Consumer Link
Useful bacteria build intestine’s fortitude
Research Link
Gastroenterology. 2009 Jan;136(1):65-80.

April 4, 2009
A 28-year old theory proposes that iron accumulation in the body increases the risk for coronary heart disease. To date, however, this theory remains unproved, with several studies refuting the theory. It is likely that both too much and too little iron increase health risks.
Consumer Link
Iron level is important to good health
Research Link
Can J Cardiovasc Nurs. 2009;19(1):26-32.

April 3, 2009
A sedentary lifestyle means you require limited calories. This makes it more challenging to meet your daily essential nutrient needs. Physical activity may be good for your health partly because you can eat more! Go exercise!
Consumer Link
Nutrition key to body’s long haul
Research Link
Appl Physiol. 2008 Sep;105(3):988-1001.

April 2, 2009
Fear of the unknown is a logical human survival trait that can raise suspicions about advances in agricultural biotechnology. To avoid unnecessary fears of food, be sure to educate yourself on all aspects of genetic engineering.
Consumer Link
Technology seen as boost to agriculture
Research Link
Ann Allergy Asthma Immunol. 2003 Jun;90(6 Suppl 3):90-8

April 1, 2009
Calcium is a key nutrient for bone health, but it is not the only important nutrient for bones. Adequate protein along with magnesium and vitamins D and K may be equally important for maintaining strong bones.
Consumer Link
It takes more than calcium to build bones
Research Link
J Nutr. 2007 Nov;137(11 Suppl):2507S-2512S.

March 31, 2009
A sedentary lifestyle is one of the major contributors to the development of type 2 diabetes. Daily exercise is a cornerstone in the prevention and treatment of type 2 diabetes.
Consumer Link
Exercise can help dilute adult diabetes
Research Link
J Appl Physiol. 2007 Oct;103(4):1113-20. Epub 2007 Jul 26.

March 30, 2009
Some studies link moderate coffee consumption with a reduced risk of type 2 diabetes, as well as Parkinson's, liver and gallstone diseases. These types of studies can't claim cause and effect, but they do reduce concerns about possible harmful effects.
Consumer Link
In moderation, caffeine found to aid health
Research Link
Crit Rev Food Sci Nutr. 2006;46(2):101-23.

March 29, 2009
In addition to helping blood clot normally, vitamin K benefits both bone and cardiovascular health. To get enough vitamin K eat dark green vegetables regularly.
Consumer Link
Multivitamin takers may miss vitamin K
Research Link
Thromb Haemost. 2007 Jul;98(1):120-5.

March 28, 2009
Over 50 years ago, Dr. Jean Mayer demonstrated that sedentary people tend to eat more calories than they need. He found that even modest levels of daily physical activity helped to control appetite and promote a healthy body weight.
Consumer Link
Too bad we can't put exercise in a pill
Research Link
Sports Med. 1988 Sep;6(3):135-45.

March 27, 2009
There is evidence that some of the complications of diabetes are caused by an increased need for vitamin B1. Foods rich in vitamin B1 (thiamin) include pork, nuts, fish, soybeans, and enriched grain products.
Consumer Link
B-1 deficiency causes serious health woes
Research Link
Curr Diabetes Rev. 2005 Aug;1(3):287-98.

March 26, 2009
Poor iron nutrition can impair the ability of the thyroid gland to use iodine to produce thyroid hormone. It is a good idea for people with thyroid problems to get a full evaluation of their iron status.
Consumer Link
Iron plays an important role for the thyroid
Research Link
Thyroid. 2002 Oct;12(10):867-78.

March 25, 2009
Water is an important essential nutrient. Virtually every function in the body is dependent on the presence of enough water. In addition, adequate water can help to prevent urinary tract infections and kidney stones.
Consumer Link
Make sure you consume enough water
Research Link
Urol Int. 2004;72 Suppl 1:29-33.

March 24, 2009
Researchers estimate that about 5 percent of obese people can blame their condition completely on genetics. Those with purely "genetic obesity" will be overly fat even with eating and exercise habits that would prevent obesity in most people.
Consumer Link
Can you blame your genes for tight jeans?
Research Link
J Intern Med. 2003 Nov;254(5):401-25.

March 23, 2009
Vitamins are absolutely essential for normal body function. Carbohydrate and fiber, however, are debatably essential but proper amounts in the daily diet can benefit health.
Consumer Link
People should meet essential nutrient needs
Research Link
J Cardiovasc Nurs. 2005 Nov-Dec;20(6):451-60.

March 22, 2009
Tomatoes contain high levels of lycopene, an antioxidant associated with reduced risk of prostate cancer, heart disease, and macular degeneration. Lycopene is absorbed better from tomato products like tomato sauce and catsup than it is from raw tomatoes. Tomato soup anyone?
Consumer Link
Tomatoes prove their worthiness
Research Link
Canadian Medical Association Journal. 2000 Sep 19;163(6):739-44.

March 21, 2009
Consuming three to four milk product servings daily is estimated to cut the risk of developing kidney stones in half by reducing the amount of oxalate absorbed from high-oxalate foods such as spinach, amaranth, cassava and taro leaves.
Consumer Link
Combat kidney stones with water
Research Link
Ther Umsch. 2000 Mar;57(3):138-45.

March 20, 2009
Exercise can provoke asthma in some people, however regular exercise can actually reduce the frequency of attacks. There is also some evidence that staying hydrated with plenty of fluids helps to reduce asthma in general.
Consumer Link
Exercise-induced asthma is a common but manageable condition
Research Link
Eur J Clin Nutr. 2003 Dec;57 Suppl 2:S81-7.

March 19, 2009
Large daily doses of vitamin C do not appear to prevent colds, but taking vitamin C supplements during a cold may slightly reduce the duration of cold symptoms.
Consumer Link
Take steps against colds
Research Link
Cochrane Database Syst Rev. 2007 Jul 18;(3):CD000980.

March 18, 2009
Older people usually need less calories as they age, but protein needs don't decrease. In fact, studies indicate that the optimal protein intake is greater for older people.
Consumer Link
Muscle is also important as a major protein reserve
Research Link
Clin Nutr. 2008 Oct;27(5):675-84.

March 17, 2009
Contrary to popular belief, dietary cholesterol has little effect on blood cholesterol. Including one or two whole eggs in the diet daily can provide many beneficial nutrients, including eye-protecting phytochemicals, without adding too much cholesterol.
Consumer Link
Cracks found in latest egg study
Research Link
J Am Coll Nutr. 2004 Dec;23(6 Suppl):596S-600S.

March 16, 2009
Everyone knows that consuming enough high calcium foods is good for bones, but did you know that it also lowers the risk of developing kidney stones?
Consumer Link
Study finds diet can affect kidney stones
Research Link
Arch Intern Med. 2004 Apr 26;164(8):885-91.

March 15, 2009
Feeling anxious or depressed lately? Research indicates that exercise can be an effective antidote for these mental/emotional problems. Make your muscles happy and the brain will follow.
Consumer Link
Exercise for physical, mental fitness
Research Link
Med Sci Sports Exerc. 2006 Jan;38(1):173-8.

March 14, 2009
Are you a picky eater? It may be because you are a “supertaster” and more sensitive to the taste of bitter substances in foods. Just remember, you still need to meet your nutrient needs from a wide variety of foods or from dietary supplements.
Consumer Link
Genetics determines how we taste
Research Link
Forum Nutr. 2007;60:176-82.

March 13, 2009
During pregnancy, daily caffeine intake exceeding 300 milligrams may increase the risk of miscarriage and result in reduced infant birth weight. A strong 8-ounce cup of coffee can contain as much as 180 milligrams of caffeine.
Consumer Link
In moderation, caffeine found to aid health
Research Link
Arch Gynecol Obstet. 2009 Feb 24. [Epub ahead of print]

March 12, 2009
Vertigo and dizziness are most often related to inner ear problems or the side effects of drugs. Another possible cause is iron deficiency (even without anemia). If other causes of dizziness are not established, iron status should be thoroughly evaluated.
Consumer Link
Lower risk of falling with good nutrition
Research Link
Scand J Prim Health Care. 2005 Mar;23(1):28-33.

March 11, 2009
Breast milk of vegetarian mothers can become deficient in vitamin B-12. Because B-12 is needed for infant brain and nerve development, vegetarian women should be especially careful to meet their B-12 needs with supplements or fortified foods.
Consumer Link
New moms need B-12 for baby’s milk
Research Link
Nutr Rev. 2008 May;66(5):250-5.

March 10, 2009
It is more important to focus on eating an all-around healthy diet than on eliminating "unhealthy foods." A healthy diet includes a wide variety of foods that can provide all essential nutrients and other important food components.
Consumer Link
Eating for disease prevention may not be healthy
Research Link
Can J Public Health. 2005 Jul-Aug;96 Suppl 3:S15-9, S16-21.

March 9, 2009
It is possible to choose a healthy diet that does not include milk products. However, this must be done carefully to provide adequate calcium for long-term bone health.
Consumer Link
Debunking calcium myths
Research Link
Am J Clin Nutr. 1994 May;59(5 Suppl):1238S-1241S.

March 8, 2009
Most colds are caused by one of more than 100 rhinoviruses. The best strategy to stay healthy is to avoid exposure to these viruses. However, since that is not always possible, maintaining a balanced diet will promote overall good health and speed recovery from a cold.
Consumer Link
Take steps against colds
Research Link
Ann Nutr Metab. 2007;51(4):301-23.

March 7, 2009
The risk of birth defects is greatest between two and eight weeks after conception. Therefore, during early pregnancy, it is wise to eat a varied and balanced diet including plenty of fruits and vegetables. Taking prenatal vitamins before and during pregnancy also can help to promote the best outcome.
Consumer Link
Safe conception helps prevent birth defects
Research Link
Nestle Nutr Workshop Ser Pediatr Program. 2008;61:79-89.

March 6, 2009
Teas are one way to get the water your body needs. Black and green teas are good natural sources of fluoride that can benefit teeth. In contrast, some herbal teas are acidic and may erode tooth enamel. It can help to swish your mouth with water after eating food or drinking liquids high in acid or sugar.
Consumer Link
Herbal teas often take a toll on teeth
Research Link
J Dent. 2003 May;31(4):241-6.

March 5, 2009
Don't over-react to popular reports that paint certain foods as all good or all bad. It is easier to meet your essential nutrient needs if your diet consists of a wide variety of foods and food sources.
Consumer Link
Food is not the enemy
Research Link
Appetite. 2009 Feb;52(1):253-5.

March 4, 2009
Diets composed mostly of whole grains and beans can stunt a child’s growth and also delay sexual maturation. These problems occur due to limitations in the ability of humans to absorb zinc from these foods.
Consumer Link
Think zinc if 20-year-old looks like 10
Research Link
J Am Coll Nutr. 1988 Oct;7(5):377-84.

March 3, 2009
It is well known that chewing sugarless gum can benefit dental health. Did you know that chewing gum also can boost brain function? This may be due to increased blood flow to the brain stimulated by the chewing motions of the jaws.
Consumer Link
Gum chewing could offer health benefits
Research Link
Nutrition Today 43(2), 75-81, 2008.

March 2, 2009
Iodine is an essential nutrient for normal function of the thyroid gland. Iodized salt is a good source of iodine, but if iodized salt is stored in a humid climate it can lose most of its iodine within a month or two. Keep iodized salt tightly sealed and dry.
Consumer Link
We all need the essential mineral iodine
Research Link
Environ. Sci. Technol., 42 (4), 1315–1323, 2008

March 1, 2009
To help prevent exercise from damaging joints, exercise frequently at low-to-moderate intensity and make sure your diet has all of the essential nutrients including adequate vitamin C for cartilage formation and plenty of fluids for lubrication.
Consumer Link
Too fast, too furious exercise is ‘pain, no gain'
Research Link
Crit Rev Food Sci Nutr. 2005;45(3):145-64.

February 28, 2009
Before buying special dietary supplements to enhance your health and energy level, take the extra step to make sure that the product is not another form of "snake oil." A web search on the product name along with the terms "scam" or "ripoff" can bring up interesting information.
Consumer Link
Vitamin O marketers full of hot air
Research Link
Int J Toxicol. 2003 Sep-Oct;22(5):387-90.

February 27, 2009
If you experience GERD, commonly known as heartburn, eat moderate sized meals, stay upright after eating for at least two hours, and eliminate foods that don’t agree with you. Also, inform your doctor of heartburn symptoms if you are taking a new medication.
Consumer Link
Heartburn linked to many causes
Research Link
Nutr Clin Pract. 2008 Jun-Jul;23(3):293-8.

February 26, 2009
Body size, physical activity, and weather conditions all affect our daily water needs. The Institute of Medicine recommends that adult males consume about 3.7 liters (15 cups) and adult females about 2.7 liters (10 cups) each day in their foods and beverages combined.
Consumer Link
Water needs vary with diet and lifestyle
Research Link
Nutr Rev. 2005 Jun;63(6 Pt 2):S30-9.

February 25, 2009
The fear of getting too much iron in their diet seems to be causing many seniors to get too little iron. The health consequences of both extremes are serious. When making diet changes for health, remember iron is an essential nutrient.
Consumer Link
Seniors still need adequate iron for good health
Research Link
Am Fam Physician. 2000 Oct 1;62(7):1565-72.

February 24, 2009
There are many ways to stay physically active and increase the calories you burn each day. Even many small movements can add up to plenty of calories. If you have an opportunity to move, take it.
Consumer Link
Fit in fidgeting if you can't get exercise time
Research Link
Curr Opin Endocrinol Diabetes Obes. 2008 Oct;15(5):409-15.

February 23, 2009
For lactose intolerant people, it’s the amount of milk that matters. Most lactose intolerant individuals can consume up to 8 ounces of milk or yogurt with a meal and not experience symptoms. Hard cheeses have little or no lactose.
Consumer Link
Even lactose intolerant can drink milk
Research Link
Pediatrics. 2007 Sep;120(3):e669-77.

February 22, 2009
Weight control is often an issue of portion control. The larger the food portion, the more we tend to eat. During the past few decades, the average American body weight has increased right along with package and serving sizes.
Consumer Link
Big servings lead unwary to overeat
Research Link
Am J Clin Nutr. 2005 Jul;82(1 Suppl):236S-241S.

February 21, 2009
Consuming adequate amounts of folic acid is important to overall health. However, taking high dose folic acid supplements can interfere with the timely diagnosis of vitamin B-12 deficiency that is common in older people and strict vegetarians.
Consumer Link
Taking folate supplements not for all
Research Link
Nutr Rev. 2004 Jun;62(6 Pt 2):S3-12.

February 20, 2009
A thoughtless comment about a teenager’s body weight or fatness can impact their sense of self-worth. This can be a key factor that triggers an eating disorder such as anorexia (starving) or bulimia (binge eating and purging).
Consumer Link
Criticism may trigger eating disorders
Research Link
Health Promot Int. 2008 Jun;23(2):173-89.

February 19, 2009
Have you ever wondered why some people really like flavors that you don’t like? It may be in your genes. Some people are “supertasters” of specific flavors in foods, especially bitter flavors.
Consumer Link
Genetics determines how we taste
Research Link
Chem Senses. 2000 Aug;25(4):447-60.

February 18, 2009
If exercise could be put into a pill, it would be the most frequently prescribed medication in the world. Increasing physical activity can improve both physical and mental fitness.
Consumer Link
Exercise for physical, mental fitness
Research Link
Br J Sports Med. 2009 Feb;43(2):120-3.

February 17, 2009
Frequent “heartburn” is medically known as Gastroesophageal Reflux Disease or GERD for short. Because frequent use of common GERD medications may lead to increased bone loss over time, it is important to consume a diet rich in calcium.
Consumer Link
GERD drugs are connected to osteoporosis
Research Link
Nutr Rev. 2008 Feb;66(2):103-8.

February 16, 2009
Food is the fuel that keeps the body going. To get a good start at meeting your daily nutrient requirements, it is recommended that a fourth of the day’s calories be eaten at breakfast. Skipping breakfast is like starting a long trip on a near empty gas tank.
Consumer Link
Breakfast for a good start to day
Research Link
J Am Diet Assoc. 2005 May;105(5):743-60.

February 15, 2009
Peanut products are just the latest food victims of bacterial contamination. To stay "food safe" on an ongoing basis, 1) wash your hands well before handling foods and 2) keep cold foods cold and hot foods hot and out of the "danger zone."
Consumer Link
How to keep bacteria off the menu
Research Link
Annu Rev Nutr. 2003;23:315-44.

February 14, 2009
No food is more tightly linked to romance than chocolate. This may be due to a stimulatory effect of the compound theobromine. Although not a nutrient, theobromine can dilate blood vessels and stimulate the heart, giving that "feeling a little flushed" sensation.
Consumer Link
The benefits of chocolate
Research Link
Curr Hypertens Rep. 2006 Jun;8(3):205-11.

February 13, 2009
Research indicates that the amount of iodine in foods has declined over the past two decades. This nutrient is essential for normal function of the thyroid gland.
Consumer Link
Researchers fear deficiency of iodine intake
Research Link
Environ. Sci. Technol., 42 (4), 1315–1323, 2008

February 12, 2009
Especially during hot weather, it is easy to become dehydrated before you realize it. Plan ahead on fluid intake and you will reduce your risk of developing urinary tract infections, kidney stones, bladder and colon cancer, and possibly even blood clots.
Consumer Link
Make sure you consume enough water
Research Link
J Am Coll Nutr. 2007 Oct;26(5 Suppl):535S-541S

February 11, 2009
Research shows that moderate to high protein intake has positive effects on bone health. Along with calcium, vitamins D and K, it is important to consume reasonable amounts of high protein foods.
Consumer Link
Healthy bones need protein
Research Link
Annu Rev Nutr. 2008;28:131-55

February 10, 2009
Some types of tofu provide a significant amount of easily absorbed calcium, and some types do not. If the food label indicates "30 percent," then a serving provides about 300 mg of calcium.
Consumer Link
Calcium plays important role in bone health
Research Link
USDA National Nutrient Database for Standard Reference

February 9, 2009
Since only animal foods contain significant amounts of vitamin B-12, people consuming vegan and macrobiotic diets are at risk for B-12 deficiency. Studies on these groups have reported poor B-12 status in as many as 90 percent of the study participants.
Consumer Link
Vitamin B-12 deficiency impairs brain
Research Link
Ann Nutr Metab. 2000;44(5-6):229-34

February 8, 2009
Iodine is a critical nutrient for normal nerve development in infants. Since infants need a fresh supply of iodine each day in mother's milk, mom’s dietary supplement needs to contain iodine.
Consumer Link
Researchers fear deficiency of iodine intake
Research Link
Environ. Sci. Technol., 42 (4), 1315–1323, 2008

February 7, 2009
Older people with dentures or dental problems may have difficulty chewing meats. Therefore to meet protein needs, consume high protein foods like eggs, cottage cheese, tender fish, ground meat, and protein drinks.
Consumer Link
Nutritional requirements more complex for seniors
Research Link
Am J Clin Nutr. 2008 Jan;87(1):150-5

February 6, 2009
Health problems caused by iron deficiency may go undiagnosed for a long time when more sensitive indicators of iron status are not measured. Ask your doctor for a full panel of iron blood tests if you think you are running low on iron.
Consumer Link
Iron deficiency sometimes goes unseen
Research Link
Am J Nephrol. 2007;27(6):565-71

February 5, 2009
Several studies found that vitamin C supplements do not prevent the common cold. Vitamin C supplementation, however, has been shown to cut the risk of catching a cold for those exposed to an extreme physical stress like running a marathon.
Consumer Link
Vitamin C can halve cold risk during strain
Research Link
Cochrane Database Syst Rev. 2007 Jul 18;(3):CD000980

February 4, 2009
Power athletes take creatine supplements to enhance strength. Creatine also may help to boost the brain. A study of young adult vegetarians found significantly improved short-term memory after taking creatine for six weeks.
Consumer Link
Creatine has wide range of benefits
Research Link
Proc Biol Sci. 2003 Oct 22;270(1529):2147-50

February 3, 2009
Strong bones require both adequate dietary calcium and protein. Milk products and calcium fortified soymilk are good sources of both nutrients.
Consumer Link
Healthy bones need protein
Research Link
J Am Coll Nutr. 2005 Dec;24(6 Suppl):526S-36S.

February 2, 2009
Thyroid function is essential for normal metabolism. To help prevent impaired thyroid function in later life, it is especially important to include iodine in the diet. The most consistent iodine sources are seafood and seaweeds. Sea salt, however, is actually very low in iodine.
Consumer Link
We all need the essential mineral iodine
Research Link
Nutr Rev. 2007 Dec;65(12 Pt 1):535-43.

February 1, 2009
Getting plenty of good sleep may be the first step to eating and exercising better. This is especially important before starting a new exercise program.
Consumer Link
More sleep could help control weight
Research Link
Obesity. 2008 Mar;16(3):643-53.

January 31, 2009
Star fruit (also known as carambola) is a good source of vitamin C. If, however, you have impaired kidney function, you need to find other sources of vitamin C. Medical research shows that star fruit can cause kidney failure in those with impaired kidney function.
Consumer Link
Kidney patients should avoid star fruit
Research Link
Food Chem Toxicol. 2008 May;46(5):1744-52.

January 30, 2009
Getting too little protein can cause muscles and the immune system to weaken. Be sure to include high protein foods along with those fruits and vegetables.
Consumer Link
Muscle is also important as a major protein reserve
Research Link
J Gerontol A Biol Sci Med Sci. 2001 Jun;56(6):M373-80

January 29, 2009
Dental problems may cause problems with chewing raw and al dente cooked vegetables. Eating well-cooked vegetables is better than eating none at all.
Consumer Link
Nutritional requirements more complex for seniors
Research Link
J Am Diet Assoc. 2003 Jan;103(1):61-6

January 28, 2009
Some individuals cannot absorb Vitamin B12. These individuals will require monthly injections of vitamin B12 to prevent short-term memory loss mimicking Alzheimer disease.
Consumer Link
Nutritional requirements more complex for seniors
Research Link
Am J Clin Nutr. 2005 May;81(5):1155-62.

January 27, 2009
With our growing knowledge of how Vitamin D plays many roles in health, many researchers worldwide are recommending over 1000 IU/day - about double the amount in current recommendations.
Consumer Link
Vitamin D deficiency makes a comeback
Research Link
Am J Clin Nutr. 2007 Jan;85(1):6-18.

January 26, 2009
To reduce the bone loss generally seen during weight loss, consume a diet high in protein, milk products, and calcium.
Consumer Link
Bone mass at risk during weight loss
Research Link
J Nutr. 2008 Jun;138(6):1096-100

January 25, 2009
A half-cup of cooked spinach and three ounces of cooked lean beef contain similar amounts of iron, but because iron from spinach is poorly absorbed, it really takes five cups of the spinach to equal three ounces of beef when it comes to meeting iron needs.
Consumer Link
Lean red meat best source of iron in food
Research Link
Eur J Clin Nutr. 2008 Mar;62(3):336-41. Epub 2007 Apr 18.

January 24, 2009
To lose fat and decrease muscle loss, increase your protein intake during dieting.
Consumer Link
Protein is a crucial part of a sound diet
Research Link
J Am Coll Nutr. 2004 Dec;23(6 Suppl):631S-636S

January 23, 2009
Healthy eating is important, but taking healthy eating to an unhealthy extreme can damage a person's health. This condition is called orthorexia nervosa.
Consumer Link
Varied menu is the best path to good health
Research Link
J Am Diet Assoc. 1997 Mar;97(3):266-71

January 22, 2009
If you have Restless Legs Syndrome, you may be iron deficient. Have your physician check the ferritin in your blood. A number less than 50 indicates more iron is needed to reverse this nutrition deficiency.
Consumer Link
Iron deficiency might play role in jittery legs
Research Link
Mov Disord. 2008 Jun 15;23(8):1184-7

January 21, 2009
Health messages that encourage you to eat more whole grains, fruits and vegetables, assume you are already eating adequate protein and calcium sources to meet your nutrient requirements.
Consumer Link
It can be possible to have too much of a good thing
Research Link
J Am Diet Assoc. 1997 Mar;97(3):266-71.

January 20, 2009
Chewing sugarless gum benefits dental health. There also is evidence that chewing gum enhances brain function, possibly by increasing blood flow to the brain.
Consumer Link
Chewing gum could offer health benefits
Research Link
Br J Psychol. 2008 May;99(Pt 2):293-306. Epub 2007 Jul 24.

January 19, 2009
Lactose intolerant? Consider adding the over-the-counter tablet-lactase. When taken with the first bite or sip of milk products, this enzyme product breaks down the sugars you don't digest so well.
Consumer Link
Even lactose intolerant can drink milk
Research Link
Nutr Rev. 2003 Jun;61(6 Pt 1):221-3

January 18, 2009
Grapefruit is a great vitamin C source. Check with your pharmacist to make sure the grapefruit doesn't conflict with you heart medications.
Consumer Link
It can be possible to have too much of a good thing
Research Link
Ann Nutr Metab. 2008;52 Suppl 1:29-32

January 17, 2009
If your short-term memory is getting shorter, ask your physician to check your vitamin B12 status. You may need to get monthly B12 injections to maintain a sharp wit.
Consumer Link
Dietary B-12 may not be enough
Research Link
J Nutr Health Aging. 2006 Sep-Oct;10(5):377-85

January 16, 2009
Picky eaters risk missing important nutrients. Variety is not only the spice of life but also the substance of good nutrition. Eat a wide variety of foods for best health
Consumer Link
Varied menu is the best path to good health
Research Link
J Am Diet Assoc. 1997 Mar;97(3):266-71.

January 15, 2009
Keeping your teeth healthy is essential for long term health. Always rinse your mouth with water after eating high sugar or high acid foods (like fruits, sodas, and sports drinks).
Consumer Link
Toothy facts about what you eat
Research Link
American Dental Association

January 14, 2009
Headaches have many causes: stress, lack of sleep, and poor posture for an extended time. But remember headaches also can be caused by skipping meals.
Consumer Link
Diet may play part in your headaches
Research Link
National Headache Foundation

January 13, 2009
Vitamin B-12 deficiency can cause short-term memory problems similar to early Alzheimer's disease. Other possible symptoms are depression, numbness in the feet or hands, vision problems, or unexplainable random pains.
Consumer Link
Remember B-12 for healthy aging
Research Link
Vitamin B12 (cobalamin) deficiency in elderly patients

January 12, 2009
The three most important words in nutrition are variety, balance, and moderation. Making extreme changes in your diet may seem to have short-term benefits but can lead to long-term problems.
Consumer Link
Variety, balance and moderation still outweigh any fad
Research Link
J Nutr. 2003 Nov;133(11):3476-84