The nutrition message was straightforward for many of us when we were young it was simply "Eat it it's GOOD for you!" As was so often the case, Mom was right and we continue to find out just how right, in so many ways Mom (and nutrition researchers) never imagined. This issue of Nutrition Spotlight takes a look at a few foods, nutrients and even spices that are familiar to us all, but have recently earned the spotlight for new roles in nutrition and health. Think you know about cinnamon? Think again there's amazing research happening right here at K-State. We look at what flax has to offer, and then we offer you a flax and cinnamon recipe. Familiar with folic acid? There's more than ever to know. Feel comfortable with calcium's roles in the body? Check out the article on page 5 before you "weigh" your decision!
This issue of Nutrition Spotlight reminds us how new and exciting the research surrounding food and nutrition continues to be. "Same old, same old" just isn't the case when it comes to nutrition, nor when it comes to the nutrition messages we need to offer.
Folic acid, or folate, has been recognized since the 1990's as a key factor in preventing neural tube birth defects. Nutrition educators have helped spread the recommendation that all women of childbearing age get at least 400 micrograms of this B vitamin every day. In recent years, research has shown that folic acid is very important for the health maintenance of everyone.
Reduces Stroke Risk in Men Several research studies have demonstrated that folic acid can reduce the risk of stroke. One large recent study, reported in the journal Stroke in January 2004, found that men with the highest intake of folic acid were almost 30 percent less likely to develop an ischemic stroke the type caused by a blocked blood vessel than men with the lowest folic acid intake. The study's author, Ka He of Northwestern University, and colleagues followed 43,732 men for 14 years. The subjects were monitored for what they ate and whether they developed ischemic strokes. The researchers determined that men who consumed the most folic acid had a significantly lower risk of ischemic stroke than men who consumed the least amount of folic acid.
Reduces Risk of Heart Disease There is strong evidence that high serum levels of the amino acid homocysteine are related to increased risk of heart disease. A November 2002 study reported in British Medical Journal analyzed 92 studies with over 20,000 people, and found that for every 5 micromol per liter increase in homocysteine, there was a 30 to 40 percent increase in risk of heart disease. Increased folic acid is known to lower blood levels of homocysteine, and the authors of this study propose that doubling the current recommended intake could reduce heart disease by 16 percent.
Possible Key in Alzheimer's
Prevention Research with animals
suggests that folic acid could play an essential role in protecting the brain
against Alzheimer's disease and other neurogenerative disorders. The
study, published in the March 1, 2002 issue of Journal of
Neuroscience, establishes a possible cause-effect relationship between
elevated
homocysteine levels and a mouse model of Alzheimer's
disease, according to Dr. Mark Mattson, chief of the National Institute
of Aging's Laboratory of Neurosciences and the
study's principal investigator.
How does folic acid protect? In 1997, UC Berkeley scientists found a link between folic acid deficiency, DNA damage and chromosome breaks. They emphasized this discovery is the possible connection between B vitamin adequacy and a reduction in heart disease, cancer and even brain damage. The Berkeley team showed that in folic acid deficiency, the DNA base thymine is unable to be synthesized, while its precursor uracil is mistakenly incorporated into DNA in place of thymine. This leads to chromosome breaks that could further lead to cancer and various other diseases.
How much folic acid is in fortified foods? Since 1998, the U.S. FDA has required the addition of 140 micrograms of folic acid per 100 grams of grain to cereals, breads, pastas and other foods labeled "enriched." Folic acid from vitamin supplements and fortified foods is more readily absorbed than folate from food, but once the vitamin is in the bloodstream, the body cannot distinguish its origin. (SP)
Dr. Daniel Y.C. Fung is an internationally respected food scientist in the K-State Department of Animal Sciences and Industry. Known to his peers as the "father of miniaturized microbiology," Fung's research has focused on the rapid isolation, detection, characterization and enumeration of microorganisms in foods, water, medical specimens and the environment. For instance,with such techniques, foodborne illnesses can be prevented more easily since shipments can be stopped and organism growth can be controlled in a timely way.
Thirty years ago as a young doctoral student in food technology and microbiology at Iowa State University, Fung decided there must be a better way to identify microorganisms. He pioneered rapid detection methods by miniaturizing the tedious tests. He also developed a very efficient system to inoculate cultures with 96 different organisms at once instead of one by one.
"Today, I host the most famous workshop in applied microbiology in the world," Fung said. "International Workshop on Rapid Methods and Automation in Microbiology has been completed by more than 3,500 participants from 46 states and 58 countries since 1981. In June 2005, we will celebrate our quarter-century workshop."
Fung directs the two-credit workshop on the K-State campus. Providing hands-on lab experiences to about 50 students each summer, his nine-day intensive course is offered in tandem with a mini-symposium. They attract numerous corporate sponsors and involve 125 people, including some of the world's best scientists.
During the academic year, Fung teaches undergraduate and graduate students. He is responsible for K-State courses in food microbiology, food toxicology, food fermentation and food science seminar.
Fung and his team also conduct research on ways to suppress the growth of harmful food organisms using microwaves, spices such as oregano and cinnamon, and natural ingredients including dried plum extract. For example, they found that major pathogens are controlled and moisture is improved when dried plum extract is added to ground meat. Food companies and the military have put the results to practical use.
Fung has published more than 700 scientific articles, chapters and books, and has graduated 90 masters and doctoral students. He is the editor of Journal of Rapid Methods and Automation in Microbiology. For eight years he held administrative responsibilities as chair of the Food Science graduate program, then he returned to his passion, food science research. He received the Institute of Food Technologists' International Award in 1997 and the Outstanding Educator Award in 2001 from the Society for Industrial Microbiology.
Fung started his college career as a student in biological sciences at a Tokyo university in Japan, and then pursued a M.S. in public health at North Carolina. He joined the K-State faculty in 1978 after a teaching stint in Pennsylvania.
Fung enjoys playing the piano and teaching Chinese cooking in community classes. He is married to Dr. Catherine L. Fung, who taught workshops in K-State's Department of Education and hosted a local adult education television show for eight years. They have an adult son and three grandchildren. He has traveled to 52 countries fulfilling speaking invitations and visiting some of his course's alumni.
"I think cities with white sand beaches and mountains in view
are the most beautiful," he said. "But the people make a
country wonderful. I enjoy making friends around the world." (MH)
What comes to mind when you think of cinnamon — pumpkin pie, oatmeal cookies, and applesauce? What about garlic and cilantro— pasta dishes and salsa? Do any of these items make you think of wiping out foodborne pathogens? Not likely, but these everyday foods are being used just for that purpose.
K-State's own Daniel Fung, Ph.D., and Erdogan Ceylan, M.S., found that cinnamon is effective in killing E-coli in apple juice. A 64-ounce juice sample was inoculated with one million E. coli O157:H7 bacteria, one-teaspoon of cinnamon was then added and the mixture left at room temperature for three days. The cinnamon effectively eliminated 99.5% of the deadly bacteria. When the spice was coupled with a preservative such as potassium sorbate or sodium benzoate, the apple juice sample was found to have a 100% E-coli reduction. The researchers concluded that consumers could be protected against foodborne illness resulting from drinking unpasteurized juices with the simple addition of cinnamon coupled with a preservative, and that these naturally occurring ingredients could replace or reduce the amount of chemical preservatives used.
Fung and Ceylan also tested cinnamon, cloves, garlic, oregano and sage on raw ground beef and sausage. Garlic was most effective in killing E. coli O157:H7 in under cooked ground beef with only 2 to 5 teaspoons of garlic powder per two pounds of beef required to kill 90 to 97 percent of the pathogenic microorganism. It takes a higher concentration of cloves to kill E. coli O157:H7, with a 7.5 percent clove to beef mixture necessary for a 99 percent reduction of the microorganism. Cinnamon is also useful in reducing the number of E. coli O157:H7 bacteria. When coupled with the heat from cooking, it is even more effective. However, it is not recommend that spices be the only line of defense against foodborne pathogens. Following proper food handling practices and internal cooking temperatures are essential in maximizing pathogenic destruction.
Plum extracts have been proven effective in reducing or eliminating foodborne pathogens, especially E. coli O157:H7, Salmonella, Listeria, Y. enterocolitica, and Staphylococcus. As little as 3 percent plum extract added to ground meat resulted in a 90 percent reduction in these pathogenic microorganisms. Additionally, plum extract research at Texas A&M University has found that the extract is useful in maintaining the moisture and quality of reheated ground beef.
At the University of California-Berkeley, research has shown that cilantro and coriander contain a component called dodecenal that is successful in killing Salmonella. The same component had been previously identified in obliterating E. coli O157:H7, Bacillus subtilis, and Staphylococcus aureus. This finding is especially important because the use of cilantro can kill all strains of Salmonella, all of which are pathogenic to humans and prevalent in our food chain.
Research continues on identifying new uses for everyday herbs, spices, and other food products, especially in the food safety arena. Utilization of these naturally occurring and relatively inexpensive products will ensure not only a tastier food supply, but one that is free of pathogenic microorganisms as well. (TB)
Many common foods help protect skin against cancer and other damage caused by normal exposure to the sun. In addition, healthful eating helps reduce wrinkles later in life.
Tanning and prolonged exposure to the sun damages skin cells that, over time, can lead to skin cancer. The negative effects of sun exposure can be decreased by eating a diet rich in many nutrients. Nutrients work to help protect skin, which is one of the largest organs in our bodies, in a variety of ways.
Antioxidants such as selenium, manganese, betacarotene and vitamins A, E and C help skin repair damaged cells. Cancer cells form when the oxidation process in a cell is allowed to go on for long periods, thus the need to nourish the body's cells with antioxidants. Some antioxidants also protect the skin by increasing its amount of pigment. The best food sources for antioxidants include fruits, vegetables, whole grain products, lentils, cooked dry beans and green tea.
Monounsaturated fats and omega 3 fatty acids also provide an anti-aging effect to skin, in part by helping keep it hydrated. When skin is dehydrated, it loses its ability to protect us from the environment. Monounsaturated fats are abundant in avocados and canola, olive and peanut oils. Common food sources of omega 3 fats include canola oil, walnuts, flax seed, wheat germ, fatty fish (such as salmon, tuna and halibut), leafy greens and cauliflower.
Several studies have shown that the type of foods eaten on a regular basis can influence the damage the sun has on the skin. In two studies with fair-skinned people, those who regularly ate carotenoid antioxidants (such as are found in carrots) did not turn as red and sunburned after exposure to ultraviolet light. Similar results were reported in a study where participants ate the equivalent of half a small can of tomato paste, which has the antioxidant lycopene, daily for ten weeks. Another study looked at 400 people ages 70 and older of varying ethnic backgrounds who lived in three different countries. After factoring out two other variables, smoking tobacco and the varying ages of participants, researchers found that those who had smoother skin with fewer wrinkles ate a diet high in vegetables, olive oil, fish and legumes and ate less butter, margarine, milk products and sugar foods. Avoiding those foods altogether, though, is not recommended.
The next time you head for the great outdoors, reduce your sun exposure. Grab some lotion with SFP sunblock, sunglasses, a hat and other protective clothing and also take along a healthful lunch! (MH)
Calcium is probably best known for its role in bone and teeth health. However, calcium also plays a role in nerve transmission, muscle contraction, blood clotting, and blood pressure regulation. One role gaining recognition typically not associated with calcium is weight management.
Calcium may have an effect on fat loss. Some studies have shown high-calcium diets to decrease the ability of fat cells to grow or accumulate when excess calories are consumed and increase fat breakdown when calories are restricted. These studies suggest that high-calcium diets play a role in fat reduction and weight loss.
Some studies have indicated dairy sources of calcium have
a
greater affect on fat loss than calcium supplements.
Dairy products likely have other active beneficial compounds in them
that aids in calcium's ability to decrease fat cells while calcium
supplements do not. Consuming at least three servings of dairy products a
day (approximately 1200-1300 mg calcium/day) has been reported
as producing the greatest amount of weight loss compared to
consuming equivalent amounts of calcium from supplements or fewer
dairy products (approximately 400-500 mg calcium/day).
The Food and Nutrition Board set 1200mg of calcium per day
as the Adequate Intake for healthy adults, between the ages of 19
and 50, for the maintenance of bone and
teeth health. Consuming more than what the Adequate Intake
suggests will not necessarily produce more weight loss. Too much
calcium could interfere with the absorption of other minerals, contribute
to kidney stone formation, or cause constipation. With a growing
body of research surrounding calcium's role in weight loss, caution
should still be taken to not consume more than the tolerable upper
intake levels of 2500mg calcium/day. (TK)
Recent Facts About Flax
Flax—it's not just for cattle or cloth anymore. Though flax
enjoys a variety of uses, it has recently received accolades for
the beneficial fatty acids and fiber it offers the human diet.
Flax is gluten-free and can be consumed by individuals who have gluten intolerance. It has minimal carbohydrate content and therefore can be easily incorporated into a low carbohydrate diet. Most notably, flax is the richest source of alpha linolenic acid (ALA) in foods typically eaten by Americans. ALA is the essential omega-3 fatty acid (essential because our bodies require it, but cannot make it on their own).
Ongoing flax research examines the health benefits as
they relate to many chronic diseases and conditions. For example,
the protective effect of a substance in flax know as lignan
(a phytochemical with suspected anticancer and
antioxidant properties ) is being studied. It shows promise in the area
of hormone-sensitive breast cancers.
Lignan works by attaching to estrogen receptors in the breast
and interfering with estrogen metabolism. There are some
studies that suggest it can also be helpful in moderating the negative effects
of menopause in post-menopausal women. Flax has the highest
level of lignan found in any food.
There is evidence from clinical and epidemiologic studies that sudden cardiac death occurs less often in people who consume diets high in ALA. This may be due to the combined effect of ALA and fiber (mucilage gum) in lowering blood cholesterol. The protective effect of flax may have more to do with the fiber than ALA in reducing cholesterol. However, ALA does reduce inflammation in the blood vessels that exacerbate atherosclerosis. Several large-scale population studies have shown than individuals who consume ALA-rich diets have lower risks of CVD.
Other possible benefits of flax are currently being studied. It
is known when healthy young adults consume flax, their blood glucose
is
lowered. Now studies are underway to determine effects of flax
on blood glucose and insulin in individuals with type II diabetes.
Recent findings from animal studies and test tube studies with human colon cancer cells suggest that ALA in flax may be protective against colon cancer. It is also encouraging that the inflammatory response in some forms of arthritis, may be reduced by ALA and lignan in flax.
All the data are not in on the possible health benefits of flaxseed. However, a healthful diet may include a serving of ground flaxseed meal along with a variety of foods selected from the Food Guide Pyramid. (KH)
How much is a serving of flax?
Makes 12
- 1. In a large bowl, combine flour, flax, sugar, baking powder, salt, cinnamon and nutmeg.
- 2. In a medium bowl, lightly beat together egg yolks, milk and oil.
- 3. Add liquid ingredients to the dry, and stir until just combined.
- 4. Shred apple, add to batter; stir until just combined.
- 5. Fold in beaten egg whites.
- 6. Lightly spray griddle with cooking spray and preheat to medium heat.
- 7. Using a 1/3 cup measure, pour batter onto pan.
- 8. Cook pancakes until bubbles appear on surface, about 1 minute.
- 9. Turn over and brown other side. (KW)
Flax seed has a nutty flavor and tastes good! It's also rich in omega-3 fatty acids, dietary fiber and plant lignans. Flax seed may help protect against coronary heart disease as well as breast and colon cancer.
The benefits don't stop here — there is a real fiber advantage too. Flax seed contains high quantities of both soluble and insoluble fiber. Soluble fiber reduces blood cholesterol levels and insoluble fiber helps with regularity.
Use flax seed whole, or grind it at home in a coffee grinder, food processor or blender. Grinding ensures that all seeds are broken up, which provides the most nutritional benefit.
Ground flax meal can be purchased in grocery and health food stores. Use it in baked products and add some to breakfast cereal. Store whole flax seed at room temperature for up to a year, but ground flax should be refrigerated in an airtight, opaque container.
Why not give it a try? (KW)