Focus on Diet this New Year

It’s a great way to boost how we feel mentally and physically, while also directing our health into the future

Longevity nutrients to help prevent disease and an early death

36 ‘longevity nutrients’ have been identified by Dr Ames, of the Children’s Hospital Oakland Research Institute, in a recent study, which he states prevent disease and the risk of an early death if plenty is consumed.

I see many people in consultation, and what I notice almost universally, is that most people have striking nutritional deficiencies.

I can’t emphasis enough how important it is to consume a quality diet packed with vitamins and minerals. This would include lots of vegetables and fruit, and would mean avoiding sugary treats, refined foods and empty carbohydrates.

Dr Ames described his theory, which is based on the idea that when the body has low levels of vitamins and minerals, it uses what little nutrients there are to ensure survival rather than to protect against disease down the line.

To illustrate this let’s look at Vitamin K: when the body is deficient in this, it may get used up to ensure proper blood clotting rather than directing it into optimizing heart health.

Widespread nutritional deficiencies

He also detailed the extent of deficiencies, saying that around 70% of the US population are deficient in vitamin D and 60% deficient vitamin E, despite their importance to our health.

Dr Ames published the list of nutrients in the journal Proceedings of the National Academy of Sciences.

Importantly, while deficiency in these important vitamins and minerals may not put someone at immediate risk of death, the problem can lie in a gradual damage that only surfaces in later life.

Hereditary factors and infections all play a role in a person’s health, but eating well consistently helps to strengthen the immune system. This in turns helps to position a person to fight pathogens off.
Previous research suggests more than 50 genetic diseases are preventable by taking high-dose supplements.

The emphasis Dr Ames has is on directing health and helping to prevent serious disease rather than trying to cure it once it surfaces.

As an example he cites that the EU could save €4billion from just osteoporosis patients if vitamin D and calcium supplements were taken.

HERE ARE THE 36 NUTRIENTS

Vitamin A

Vitamin A is an antioxidant that helps with conditions associated with mucus membranes, such as the lungs and digestive system. It also helps to protect against blindness, certain cancers and skin problems. Eating plenty of liver, fish oils, milk, eggs, and orange veg is a good way to eat Vitamin A in its natural food state.

Vitamin B1

Vitamin B1 is essential for healthy nerve function, mental cognitive function, concentration and heart health. In the diet it is found in beef, pork and liver, as well as nuts and seeds, oats, oranges, and eggs.

Vitamin B2

B2 helps to protect the nervous system, as well as being useful for migraines, and protecting against heart disease. This is found in a range of foods from red meat, dairy and fish to almonds, eggs and green leafy veg.

Vitamin B6

Useful for the nervous system, adrenal glands, hormonal balance, and helps protect against heart disease, stroke and Alzheimer’s. Consuming pork, poultry, fish, as well as eggs and vegetables is a way to increase B6 levels.

Vitamin B12

Helps to protect against low iron levels and anemia. Found in animals products, including meat, fish, eggs and dairy.

Biotin

Biotin is useful in protecting against multiple sclerosis. Egg yolks, cheese, cauliflower, mushrooms, sweet potatoes, spinach and almonds are all food sources of Biotin.

Vitamin C

A powerful immune system booster, helps protect the heart, iron levels in the body, and to protect against osteoporosis and scurvy. In the diet this is found in all fruits (in particular citrus and berries) and vegetables, (particularly broccoli.)

Choline

Helps to protect the liver, brain, muscle and nervous systems. Choline is found in liver, salmon and eggs.

Vitamin E

Vitamin E is useful for heart health and circularly, as well as eye and skin health. Consuming things like seeds (eg sunflower seeds), nuts, nut oils, salmon, and green leafy veg is beneficial.

Folic acid

Protects the fetus against spina bifida when taken during the first few weeks of pregnancy. It is also useful to help protect against certain cancers and anemia. In the diet it is found in green leafy veg (particularly spinach), broccoli, legumes, citrus fruits and beans.

Niacin

Useful in helping to protect against heart disease, brain damage and arthritis. This is found in liver, chicken, tuna, turkey, salmon, anchovies, pork and beef.

Vitamin B5

Useful in helping to protect against ADHD, arthritis, allergies, hair loss, asthma and colitis. B5 is found in mushrooms, fish, avocados, eggs, chicken, beef, pork and sunflower seeds.

Calcium

Useful in protecting bone health and against certain cancers and diabetes. Dairy is traditionally thought to be the best source of calcium. However, it is in green leafy veg, soya beans, tofu, fish where you eat the bones; such as sardines, and fortified products; like bread and soya drinks

Chloride

Useful in regulating blood pressure levels and nerve function. Found in salt, seaweed, olives, rye, tomatoes, lettuce, celery.

Chromium

Helps balance blood sugar levels and can be useful in diabetes. In the diet we can find it in vegetables, whole grains, beef, poultry and dairy.

Cobalt

Helps to protect against nerve damage. In the diet it is found in fish, nuts, cereals and green leafy vegetables

Copper

Helps to protect against nerve cell damage and care should be taken with copper as it should be finely balanced. This can be found in the diet in food like shellfish, whole grains, beans, nuts, potatoes, kidneys and liver.

Iodine

Closely linked with healthy thyroid function, and helps protect against bone damage and immune dysfunction. This can be found in seaweed, dairy, fish, eggs and prunes.

Iron

Useful in the oxygenation of the blood. Found in foods ranging from red meat, shellfish, spinach, liver, and lentils to pumpkin seeds, quinoa and turkey.

Molybdenum

Useful in detoxing heavy metals in the body and help protect against esophageal cancer, liver disease, yeast infections and allergies. Found in the diet in foods such as peas, lentils, kidney beans, nuts, soy, dairy, eggs and whole grains.

Phosphorus

Helps in the protection of arthritis, osteoporosis and cognitive decline. In the diet is in green leafy veg, milk, meat, beans, lentils and nuts.

Potassium

Protects the nervous system, and helps protect against fatigue, stroke, osteoporosis and kidney stones.Found in foods ranging from squash, bananas, and sweet potato, to yogurt and certain fish.

Sodium

Helps to protect against muscle and nerve damage and well as helping to balance fluid in the body. Sodium is found in sea salt, and some plants.

Sulfur

Helps against bacterial infections, acne and aids liver function. Typically found in such foods as seafood, eggs, liver, kidneys, nuts and dairy .

Zinc

Aids with healing and protects against bleeding, immune dysfunction and thyroid problems. Found in seafood, meat, poultry, eggs, beans, lentils, nuts and seeds.

Vitamin K

Useful in protecting heart and bone health as well as cognitive function. Found in such foods as brie, parsley, spinach, grapes and eggs.

Selenium

Renowned as being anti-cancer. It is good for thyroid health, protecting the heart and brain. Found in Brazil nuts, sunflower seeds, chicken, eggs and sardines.

Vitamin D

Useful in immune function, heart disease and cancer protection. It is also renowned for protecting against Rickets, diabetes and cognitive decline. It’s natural source is from sunlight and oily fish.

Omega-3 fatty acids

An anti-inflammatory that helps protect against heart disease, Alzheimer’s, and Parkinson’s. It is found in oily fish primarily.

Magnesium

Protects the nervous system and energy levels, as well as being useful in protecting against heart disease and stroke. Particularly found in fruit, veg, whole grains, nuts and seeds.

Choline

Helps to protect brain health. Found in liver, peanuts, red meat, poultry, fish, pasta, noodles and rice.

Taurine

An amino acid that helps as a heart regulator, and to help protect against cognitive decline, diabetes and mitochondrial diseases. Found in seafood, seaweed, eggs and the dark meat of poultry.

Ergothioneine

An amino acid that helps with heart and brain health, as well as protecting the eyes. In the diet found in mushrooms, meat, poultry and red kidney beans.

Pyrroloquinoline Quinone

Useful in helping to protect the body from diabetes, cognitive decline and general inflammation. Found in fruit and vegetables.

Queuine

Useful in helping to protect against: MS, schizophrenia, ADHD, autism and bipolar. Found in tomatoes, wheat, coconut water and dairy.

Carotenoids

Antioxidants produced by plants. Helps protect against blindness, cognitive decline, heart disease, various cancers, high blood pressure, hearing loss, inflammation and immune system damage. It is found in fruit and vegetables.