10-Year Study Shows High Vitamin and Mineral Consumption Delays Aging

High consumption of vitamin and mineral-rich foods throughout early adulthood delays the biological process of aging, according to new data from South Korea.

The study, which followed the aging process of nearly 2,000 middle-aged and older adults for ten years, found that consumption of micronutrients including vitamin C, folate and potassium was associated with delayed biological aging.

Writing in the Journal of Human Nutrition and Dietetics, the Korean researchers noted that until now there have been few studies investigating the potential association between nutrient intake and biological aging as measured by leukocyte telomere length (LTL) -- which they suggested "may reflect cumulative oxidative stress and indicate biological aging."

Can you add years to your life by making smarter food choices? Yes! There are many variables involved in how long you live, but by following a healthy lifestyle, staying active and eating a nutrient-packed diet, you can help slow the aging process and perhaps even stave off age-related diseases, including osteoporosis, diabetes and heart disease. 

Studies have shown that people who eat mostly plant-based foods look younger than their real physical age. And if that is true, it sure makes sense to include plant-based, anti-aging foods in our diet.

"We observed longitudinal positive associations between the consumption of vitamin C, folate and potassium and LTL, and these associations were more apparent in middle-aged adults compared to older participants," the team, led by J.-Y. Lee from Kookmin University in South Korea, said.

"Although the associations were moderate because dietary information was collected 10 years before LTL was measured, our findings are supportive, to a certain degree, of the hypothesis that earlier consumption of antioxidant nutrients and B-vitamins involved in one-carbon transfer pathways is associated with longer LTL, suggesting the effects of nutrient intake on biological aging."

Lee and colleagues investigated potential longitudinal associations between the consumption of micronutrients -- including antioxidant nutrients and B vitamins involved in one-carbon transfer pathways -- and LTL.

The population-based cohort, followed for ten years, included 1,958 middle-aged and older Korean men and women aged between 40 and 69 years at baseline.

"We collected dietary information at baseline using a semi-quantitative food frequency questionnaire (...) and assessed the consumption of micronutrients, including vitamins A, B1, B2, B3, B6, B9 (folate), C and E, as well as calcium, phosphorus, potassium, iron and zinc," said the team -- adding that LTL was measured using real-time polymerase chain reaction at the 10-year follow-up examination.

Age Role

After adjusting for potential confounders, Lee and colleagues found that LTL was positively associated with the consumption of vitamin C (P < 0.05), folate (P = 0.05) and potassium (P = 0.05) in all participants.

"We observed no association between LTL and consumption of vitamins A, B1, B2, B3, B6 and E, calcium, phosphorus, iron and zinc," they added.

When the team then looked at how the age of participants played a role, using an age-stratified analysis, they found that the association between the consumption of vitamin C, folate and potassium with telomere length was significant only among participants under 50 years of age.

Such a result could partly be explained by a generational difference in consumption of vitamin C, folate and potassium -- though they added that the smaller sample size in older participants than in younger participants may also be a factor given that a previous cross-sectional that showed significant associations for vitamin C and folate intake did not show any age-related effect.

"Our findings suggest that the earlier consumption of vitamin C, folate and potassium, which are abundant in fruits and vegetables, can delay biological aging in middle-aged and older adults," concluded the South Korean team.

This First Appeared in Prevent Disease

20 Amazing Health Benefits of Cucumbers

Cucumbers have not received as much press as other vegetables in terms of health benefits, but this widely cultivated food provides us with a unique combination of nutrients. Here are 20 incredible benefits of cucumbers.

At the top of the phytonutrient list for cucumbers are its cucurbitacins, lignans, and flavonoids. These three types of phytonutrients found in cucumbers provide us with valuable antioxidant, anti-inflammatory, and anti-cancer benefits.

Organophosphates and other pesticides are often used on conventionally grown cucumbers making them highly toxic, so try to buy organic if possible or rinse thoroughly with vinegar.

20 HEALTH BENEFITS OF CUCUMBERS

1. Keeps you hydrated. If you are too busy to drink enough water, munch on the cool cucumber, which is 96 percent water. It will cheerfully compensate!

2. Fights heat, both inside and out. Eat cucumber, and your body gets relief from heartburn. Apply cucumber on your skin, and you get relief from sunburn.

3. Flushes out toxins. All that water in cucumber acts as a virtual broom, sweeping waste products out of your system. With regular use, cucumber is known to dissolve kidney stones.

4. Lavishes you with vitamins. A B and C, which boost immunity, give you energy, and keep you radiant. Give it more power by juicing cucumber with carrot and spinach.

5. Strengthens Joints. The silica in cucumbers helps to strengthen the connective tissues around muscles and joints.

6. Supplies skin-friendly minerals: magnesium, potassium, silicon. That’s why cucumber-based treatments abound in spas. Vitamin K, iron, and calcium all contribute to energy and glowing skin.

7. Aids in weight loss. Enjoy cucumbers in your salads and soups. Try crunchy cucumber sticks with humus.

8. Revives the eyes. Placing chilled slices of cucumber on the eyes is a cliched beauty visual, but it really helps reduce under-eye bags and puffiness.

9. Cuts cancer. Cut down your risk of several cancers by including cucumber in your diet. Several studies show its cancer-fighting potential.

10. Stabilizes blood pressure. Patients of blood pressure, both high and low, often find that eating cucumber brings relief.

11. Refreshes the mouth. Cucumber juice refreshes and heals diseased gums, leaving your mouth smelling good.

12. Helps digestion. Chewing cucumber gives the jaws a good workout, and the fiber in it is great for digestion.

13. Smooths hair and nails. Silica, the wonder mineral in cucumber makes your hair and nails stronger and shinier.

14. Alkalizes. Cucumbers return your body to a slightly more alkaline state, which means less disease.

15. Cures Hangovers. Eat a few cucumbers before bed to replenish your body with sugar, B vitamins, and electrolytes and reduce the intensity of your hangover.

16. Soothes muscle and joint pain. All those vitamins and minerals in cucumber make it a powerful enemy of muscle and joint pain.

17. Keeps kidneys in shape. Cucumber lowers uric acid levels in your system, keeping the kidneys happy.

18. Good for diabetics. Patients of diabetes can enjoy cucumber while also reaping its health benefits: cucumber contains a hormone needed by the cells of the pancreas for producing insulin.

19. Stress Reduction. The aroma from boiling cucumbers and water will calm you down from the inside out.

20. Reduces cholesterol. A compound called sterols in cucumber helps reduce bad cholesterol.

April McCarthy is a community journalist playing an active role reporting and analyzing world events to advance our health and eco-friendly initiatives. 

This first appeared in Prevent Disease

Our favorite cucumber recipe  Amazing and Raw - Easy Cucumber Mint Soup

Amazing and Raw - Easy Cucumber Mint Soup

Two botanically based fruits make this amazing and simple raw soup recipe. When cucumbers and avocados are combined, they offer a packed nutritional blend of rich vitamins, minerals and phytochemicals. Here's an easy recipe to make any time of the year and will surely impress anybody who enjoys fresh soup, whether warm or cold.




Avocados contain incredible phytochemicals and carotenoids including lutein (a carotenoid along with Vitamin E), Magnesium, and monounsaturated (healthy) fats. Avocado helps fight cancer of the mouth, breast, and prostate, and improves skin tone. It also improves absorption of nutrients in other foods.

Cucumbers are known to be one of the best foods for your body's overall health, often referred to as a superfood. They are often sprayed with pesticides so it is important to buy organic or even better, grow them yourself. Cucumber is an excellent source of silica, which is known to help promotes joint health by strengthening the connective tissues. They are also rich in vitamin A, B1, B6, C & D, Folate, Calcium, Magnesium, and Potassium.

This soup is incredibly easy and fast. It’s ideal for a warm afternoon, with the cooling properties of the mint and cucumber. Delicious!

Ingredients

• 2 medium-sized cucumbers, peeled and rough chopped (approximately 2 cups)
• 1 avocado
• juice of 2 large lime (approximately 1/4 cup)
• 2 packed tablespoons fresh mint
• 1 teaspoon green onion
• 1/2 teaspoon ginger
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon sea salt
• pinch cinnamon
• pinch of chili powder

Instructions

Combine cucumber, avocado, lime juice, mint, green onion, ginger, turmeric and sea salt in your blender, and puree well. Serve in chilled bowls, topped with a pinch of cinnamon and chili powder. Eat immediately, or refrigerate until ready to enjoy.

If you prefer a slightly warmer soup, place the mixture in a pan and gently heat on minimum (not exceeding 100F) until slightly warmer than body temperature (test by dabbing a small amount on your lips until it feels slightly warm (do not over heat).

Adapted from:
eatnakednow.com
Karen Foster is a holistic nutritionist, avid blogger, with five kids and an active lifestyle that keeps her in pursuit of the healthiest path towards a life of balance. 

This first appeared in Prevent Disease

Cucumbers are amazing and can be found at every Farmers Market.  Read  20 Amazing Health Benefits of Cucumbers

5-Minute Farmers Market Summer Cucumbers

I'm loving cucumbers right now.  We've had them every other night for the last few weeks.  And ... I have a confession to make.  I serve them the exact same way each time.  It's fast, it's easy, it's delicious.  Why mess with perfection?

Here's what I do:

 5-minute Summer Cucumbers

• 2 small summer cucumbers from the garden or farmer's market
• olive oil
• champagne vinegar
• pink himalayan sea salt
• fresh ground pepper
• dill (fresh is best but dried works just fine)

Just slice up the cucumbers and put them on a pretty plate.  Drizzle with good olive oil and champagne vinegar.  Sprinkle generously with sea salt, pepper and dill.

Fresh, delicious. fast and easy!








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Follow Gourmet Chief and Master Gardner Sue Pipal.  She writes at Eat Thrive Heal