February 2014 - Phosphorus, a mineral found in foods such as meat and milk, is important for forming bones and teeth, making proteins for healthy cells, and transporting cellular energy. But too much of a good thing can be harmful among people with kidney disease, and a new study suggests excess phosphorus consumption is associated with increased mortality risk, even in people with normal kidney function.
In the chill of winter, comfort food is especially appealing. As an example of a meal makeover, here is an unconventional update of the comfort-food perennial favorite, macaroni and cheese. Instead of the usual cream sauce, this recipe uses an easy sauce made with frozen squash (an excellent source of beta carotene) and low-fat milk. Surprising? Yes, but it works! Whole grains boost fiber, while the delicious sweetness of caramelized onions complements the squash and cheese.
Eating a daily handful of nutsabout one ounce or three tablespoonscould reduce your risk of dying from the most common causes of death. Results from the largest study of its kind, following nearly 119,000 men and women for up to 24 years, show that regular consumers of any type of nuts were less likely to die from heart disease, cancer and lung disease or from all causes than non-nut eaters. As frequency of nut consumption went up, mortality risk dropped.
An enjoyable way to ensure that you are getting benefits of whole grain in your bread is to bake it yourselfat a fraction of the cost of bakery bread. Made with just a few basic ingredients, this dough develops a full wheaty flavor during its long slow rise. The trick to making 100% whole-wheat bread with an appealing moist, airy texture is to start by making a sponge (a loose mixture of flour, yeast and water) the day before baking. In addition, soaking a portion of the remaining whole-wheat flour in water overnight brings out its nutty flavor and helps build structure in the loaf, saving you kneading time.\n
Eating more legumes, vegetables and fruits and less meat is associated with lower mortality risk, accord-ing to a new study. But that doesnt mean becoming a vegetarian necessarily means youll live longer, cautions Alice H. Lichtenstein, DSc, director of Tufts HNRCA Cardiovascular Nutrition Laboratory.
If youve been popping vitamin D supplements for benefits beyond bone healthsuch as preventing heart disease, cancer or diabetesits too soon to know if those pills are really doing you any good. Thats the lesson, experts say, from a sweeping new review of 290 observational studies and 172 randomized trials of vitamin D, chronic disease and mortality. Although vitamin D deficiency was associated with a variety of health problems in the observational studies, the trials in which participants were actually given extra vitamin D failed to prove a benefit.
Q We have been hearing about the benefits of lycopene. Is it true that red and yellow tomatoes have different types of lycopene, and that the type in yellow tomatoes is more easily absorbed by the human body?
Q The vitamin D supplement I take also contains calcium carbonate, cellulose gel, maltodextrin, croscarmellose sodium, stearic acid, magnesium stearate and corn starch. Only vitamin D3 is listed in the Supplement Facts label. Do these other ingredients have any nutritional value? Are they safe?
Q You continue to sing the praises of salmon as a source of omega-3. Im not a fan of salmon (or other fish, for that matter). How much omega-3 in capsule form should I take to approximate the benefit of one serving of salmon?
Q You recently wrote that certain fibers can bind essential minerals and lessen their bio-availability. Could you expand on that? It was of great interest to me, and I bet Im not the only person wanting to know more.