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Published on Leave a comment on Eating Meals Prepared At Home Linked To Lower Incidence of Type 2 Diabetes

Of course eating meals prepared at home is healthier! The study results - that people who often consume meals prepared at home are less likely to suffer from type 2 diabetes than those who consume such meals less frequently shouldn't be surprising. The researchers attributed the higher incidence of type 2 diabetes to weight gain in those eating fewer meals prepared at home, but there are other things going on also.

Restaurant and fast food meals tend to have very large portions, frequently with rich sauces, and the meal choices tend to be heavy on fat and salt. The meals can be high in calories, contain many artificial ingredients, and may be low in nutritional quality (and so also not nourishing the beneficial gut microbes that are linked to health). At home you can limit portions, control the food ingredients, and eat only healthy foods (see earlier post on this). From Science Daily:

Enjoying meals prepared at home: Short-cut to avoiding diabetes?

People who often consume meals prepared at home are less likely to suffer from type 2 diabetes than those who consume such meals less frequently, according to  new epidemiological research reported by Qi Sun, of the Harvard T.H. Chan School of Public Heath, Boston, USA and colleagues as part of PLOS Medicine's special issue on Preventing Diabetes.

Internationally, there is an increasing tendency for people to eat out, and this could involve consumption of fast food, for example. Concerns have been raised that such people have a diet that is rich in energy but relatively poor in nutrients -- this could lead to weight gain which is, in turn, associated with an increased risk of type 2 diabetes.

Sun and colleagues employed large prospective data sets in which US health professionals -- both men and women--were followed-up for long periods, with rigorous collection of data on health indicators, including self-reported information on eating habits and occurrence of diabetes. The results were corrected for various known factors that could affect dining habits, including marital status. All in all, the study analyzed 2.1 million years of follow-up data.

The findings indicate that people who reported consuming 5-7 evening meals prepared at home during a week had a 15% lower risk of type 2 diabetes than those who consumed 2 such meals or fewer in a week. A smaller, but still statistically significant, reduction was apparent for those who reported consuming more midday meals prepared at home. Other analyses suggest that less weight gain could partially explain the reported reduction in occurrence of type 2 diabetes in those often eating meals prepared at home.

Published on Leave a comment on Omega-3s and Heart Disease

Previous research on the health benefits of eating fish, fish oil supplements, and other sources of omega-3 fatty acids has shown mixed results, with some studies revealing cardiac health benefits and others finding no benefit. However, when looking at recent studies separating eating foods rich in omega-3 fatty acids versus taking supplements, it appears that eating foods has various beneficial health effects, while taking a supplement may not find health benefits (here and here).

The latest research (reported in the journal JAMA Internal Medicine) looked at heart disease events (heart attack, cardiac related death) and actually measured the actual levels of omega-3 fatty acids in the participants' blood, as opposed to relying on questionnaires in which people report what they eat. The new study could not assess the usefulness of taking fish oil supplements, as opposed to eating fish, because so few people in the study took supplements. Thus the findings were generally from eating a diet rich in omega-3s from either fish or plant-based sources. (Note: By far the best source is fish. Some plant-based sources are: flaxseed, walnuts, edamame, black beans, kidney beans).

The new study — which combined 19 studies from 16 countries with more than 45,000 participants — found that higher circulating blood levels of omega-3 fatty acids were associated with a nearly 10 percent lower risk of a fatal heart attack, on average, compared with lower levels. The participants with the highest level of omega-3s in their blood had the greatest risk reduction — a more than 25 percent lower risk of having a fatal heart attack, the study found.

From Science Daily: Consumption of omega-3s linked to lower risk of fatal heart disease

A global consortium of researchers banded together to conduct an epidemiological study analyzing specific omega-3 fatty acid biomarkers and heart disease. They found that blood levels of omega-3 fatty acids from seafood and plant-based foods are associated with a lower risk of fatal heart attack.

A total of 19 studies were involved from 16 countries and including 45,637 participants. Of these, 7,973 people developed a first heart attack over time, including 2,781 deaths and 7,157 nonfatal heart attacks.

Overall, both plant-based and seafood-based omega-3s were associated with about a 10 percent lower risk of fatal heart attacks. In contrast, these fatty acids biomarkers were generally not associated with a risk of nonfatal heart attacks, suggesting a more specific mechanism for benefits of omega-3s related to death."At a time when some but not other trials of fish oil supplementation have shown benefits, there is uncertainty about cardiovascular effects of omega-3s," said Mozaffarian. "Our results lend support to the importance of fish and omega-3 consumption as part of a healthy diet."

Fish is the major food source of omega-3 fatty acids, including eicosapentaenoic acid (EPA), docosapentaenoic acid (DPA), and docosahexaenoic acid (DHA). According to the U.S. Department of Agriculture's National Nutrient Database, fatty fish such as salmon, trout, anchovies, sardines, and herring contain the highest amounts of omega-3 fatty acids, although all fish contain some levels. In addition to omega-3 fatty acids, fish provide specific proteins, vitamin D, selenium, and other minerals and elements. Alpha-linolenic acid (ALA) is the plant-based omega-3 fatty acid found in walnuts, flaxseed oil, and canola oil and some other seed and nuts and their oils.

Published on Leave a comment on Eating Whole Grains Linked To Living Longer

A second study was just published about the benefits of eating whole grains daily - again a significantly lower risk of premature death, and again the effects were dose-related. That is, the more whole grains eaten daily, the lower the risk of early death. Like the first study, this also was a review study. This study (published in BMJ) found that whole grain consumption was associated with a reduction in the risk for death from cancer, coronary heart disease (heart attack and stroke), respiratory disease, infectious disease, and diabetes.

A slice of 100 percent whole grain bread contains about 16 grams of whole grains, and current U.S. dietary guidelines recommend 48 grams or more of whole grains daily, but this study suggests that eating even more whole grains daily is best (eating 90 grams of whole grains a day reduced the risk for mortality from all causes by 17 percent).

Grains are divided into two subgroups: whole grains and refined grains. Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed in their original proportions. This definition means that 100% of the original kernel – all of the bran, germ, and endosperm – must be present to qualify as a whole grain. Some whole grains are: whole wheat. barley. buckwheat, corn (including whole cornmeal and popcorn), millet, oats (including oatmeal), quinoa, brown rice, rye, sorghum, spelt, bulgur, and wild rice. From Eurekalert:

Seven servings of whole grains a day keep the doctor away

Eating three more portions of dietary fiber a day--say, two pieces of whole grain bread and a bowl of whole grain breakfast cereal--is associated with a lower risk for all cardiovascular diseases and for dying of cancer, diabetes, and respiratory and infectious diseases, a study just published in the BMJ has shown. The study is strong proof that consuming lots of whole grains is good for our health, says first author Dagfinn Aune, a PhD candidate at the Norwegian University of Science and Technology who is currently working at Imperial College, London.

....In general, the study showed that the higher the consumption, the better protected you are. "We saw the lowest risk among people who ate between seven and seven and a half servings of whole grain products a day, which was the highest intake across all the studies. This corresponds to 210-225 grams of whole grain products in fresh weight and about 70-75 grams of whole grains in dry weight, and is about the same as the health authorities in Norway and other Nordic countries recommend as the minimum daily allowance," says Aune.

The researchers' analyses showed fewer risk factors for people who consumed more bread and cereal with whole grains, as well as foods with added bran. On the other hand, people who ate a lot of white bread, rice or cereals with refined grains did not show reduced risk.

Nine studies with a total of more than 700,000 participants examined the risk for all types of cardiovascular disease and correlated cardiovascular deaths....The risk of dying prematurely from all causes was 18% lower for individuals who consumed a lot of whole grains compared to those who consumed lesser amounts, while three additional servings each day were associated with a 17% reduction in mortality. The risk for deaths associated with cancer (15%), respiratory diseases (22%), diabetes (51%) and infectious diseases (26%) was also lower the more whole grains individuals consumed.

Published on Leave a comment on Whole Grains Are Very Good For You

Eating whole grains is good - lower death rate, fewer cardiovascular disease related deaths, fewer cancer deaths! And recent research (a review of studies) showed that the more whole grains consumed, the lower the death rate. Current dietary guidelines suggest 3 servings a day. Whole grains include: whole wheat, barley, buckwheat, millet, oats, quinoa, brown rice, rye, bulgur, spelt,and wild rice. Whole grains provide many nutrients, such as fiber, B vitamins, and minerals. From Medical Xpress:

Eating more whole grains linked with lower mortality rates

Eating at least three servings of whole grains every day could lower your risk of death, according to new research in the American Heart Association's journal Circulation. Although dietary guidelines around the world have included whole grains as an essential component of healthy eating patterns, people aren't eating enough, according to the analysis. In the United States average consumption remains below one serving a day, despite the long-time recommendation of three servings a day.

In the first meta-analysis review of studies reporting associations between whole grain consumption and death, researchers noted that for about every serving (16 grams) of whole grains there was a: 7 percent decreased risk in total deaths; 9 percent decline in cardiovascular disease-related deaths; and 5 percent decline in cancer-related deaths.

The more whole grains consumed, the lower the death rate. According to researchers, when three servings (48 grams) were consumed daily the rates declined: 20 percent for total deaths; 25 percent for cardiovascular deaths; and 14 percent for cancer-related deaths.

"Previous studies have suggested an association with consumption of whole grains and reduced risk of developing a multitude of chronic diseases that are among the top causes of deaths, although data linking whole grain intake and mortality were less consistent," said Qi Sun, M.D., Sc.D., senior author of the study and assistant professor at the Harvard T.H. Chan School of Public Health in Boston, Massachusetts. "These findings lend further support to the U.S. government's current Dietary Guidelines for Americans, which suggest higher consumption of whole grains to facilitate disease prevention."

Whole grains, such as whole wheat, oats and brown rice, contain dietary fiber, which may help improve blood cholesterol levels, and lower the risk of heart disease, stroke, obesity and type 2 diabetes. Dietary fiber can also make you feel full longer, so you may eat fewer calories.

This analysis included 12 studies published through February 2016 and unpublished results from the National Health and Nutrition Examination Survey (NHANES) III, conducted from 1988 to 1994, and NHANES 1999-2004. Of the reviewed studies, 10 were conducted in U.S. populations, three in Scandinavian countries and one in the United Kingdom. The combined studies involved 786,076 men and women with 97,867 total deaths, 23,597 deaths from cardiovascular disease, and 37,492 deaths from cancer.

Published on Leave a comment on Should a Healthy Plant-based Diet Include Lots of Sweets?

A plant-based diet (eating lots of plant foods - fruits, vegetables, whole grains, legumes, seeds and nuts) once again shows health benefits in a new study - here a lower incidence of type 2 diabetes. But what kind of plant-based foods one eats is important: consumption of a plant-based diet that emphasized healthy plant foods was associated with a larger decrease (34%) in diabetes risk, while consumption of a plant-based diet high in less healthy plant foods (soda, fruit juices, sweets/desserts, refined grains) was associated with a 16% increased diabetes risk. From Medical Xpress:

Healthy plant-based diet linked with substantially lower type 2 diabetes risk

Consuming a plant-based diet—especially one rich in high-quality plant foods such as whole grains, fruits, vegetables, nuts, and legumes—is linked with substantially lower risk of developing type 2 diabetes, according to a new study from Harvard T.H. Chan School of Public Health.

While previous studies have found links between vegetarian diets and improved health outcomes, including reduced risk of type 2 diabetes, this new study is the first to make distinctions between healthy plant-based diets and less healthy ones that include things like sweetened foods and beverages, which may be detrimental for health. The study also considered the effect of including some animal foods in the diet.

The researchers followed more than 200,000 male and female health professionals across the U.S. for more than 20 years who had regularly filled out questionnaires on their diet, lifestyle, medical history, and new disease diagnoses as part of three large long-term studies. The researchers evaluated participants' diets using a plant-based diet index in which they assigned plant-derived foods higher scores and animal-derived foods lower scores.

The study found that high adherence to a plant-based diet that was low in animal foods was associated with a 20% reduced risk of type 2 diabetes compared with low adherence to such a diet. Eating a healthy version of a plant-based diet was linked with a 34% lower diabetes risk, while a less healthy version—including foods such as refined grains, potatoes, and sugar-sweetened beverages—was linked with a 16% increased risk. Even modestly lowering animal food consumption—for example, from 5-6 servings per day to about 4 servings per day—was linked with lower diabetes incidence, the study found.

The researchers suggested that healthful plant-based diets could be lowering type 2 diabetes risk because such diets are high in fiber, antioxidants, unsaturated fatty acids, and micronutrients such as magnesium, and are low in saturated fat. Healthy plant foods may also be contributing to a healthy gut microbiome, the authors said.

Published on Leave a comment on Maybe Daily Meat Consumption Is Not So Bad

Surprising results (to me at least) from research comparing various diets and incidence of several cancers in 11,082 individuals in the Netherlands over a 20 year period. I expected the daily meat eaters to have higher rates of the 3 cancers studied, but no....

According to this study, looks like frequent meat consumption is OK when looking at lung, postmenopausal breast, and prostate cancer. Meat consumption did not increase the risk for these cancers.

Their main conclusion: vegetarians, pescatarians (eats fish, but no meat), and low-meat consumers did not have a reduced risk of lung, postmenopausal breast, and overall prostate cancer when compared with individuals consuming meat on a daily basis. This is after taking confounders such as smoking into account (because smokers have higher rates of cancers such as lung cancer).

The researchers do point out that some other similar studies had mixed results, but that perhaps those studies did not take confounders (variables that distort the results) such as smoking, physical activity levels, alcohol consumption, etc. into account.

From the European Journal of Clinical Nutrition: Vegetarianism, low meat consumption and the risk of lung, postmenopausal breast and prostate cancer in a population-based cohort study

The few prospective studies that examined lung, female breast and prostate cancer risk in vegetarians have yielded mixed results, whereas none have studied the effects of low meat diets. ... The Netherlands Cohort Study—Meat Investigation Cohort (NLCS-MIC)— is an analytical cohort of 11,082 individuals including 1133 self-reported vegetarians (aged 55–69 years at baseline). At baseline (1986), subjects completed a questionnaire on dietary habits and other risk factors for cancer and were classified into vegetarians (n=691), pescetarians (n=389), 1 day per week (n=1388), 2–5 days per week (n=2965) and 6–7 days per week meat consumers (n=5649).

After 20.3 years of follow-up, 279 lung, 312 postmenopausal breast and 399 prostate cancer cases (including 136 advanced) were available for analyses. After adjustment for confounding variables, we found no statistically significant association between meat consumption groups and the risk of lung cancer. As well, no significant associations were observed for postmenopausal breast and overall prostate cancer. After adjustment for confounders, individuals consuming meat 1 day per week were at a 75% increased risk of advanced prostate cancer compared with 6–7 days per week meat consumers.

Vegetarians, pescetarians and 1 day per week meat consumers did not have a reduced risk of lung, postmenopausal breast and overall prostate cancer compared with individuals consuming meat on a daily basis after taking confounders into account.

Although vegetarian diets are primarily defined by the absence of meat and fish, they are also shown to be associated with high intakes of fruits and vegetables and a favorable distribution of non-dietary factors.1, 2 Consequently, vegetarian diets may reduce the risk of different types of cancers through multiple mechanisms, depending on the etiology and preventability of the tumor.3, 4

We previously reported a nonsignificantly reduced risk of vegetarian and low meat diets on colorectal, and especially rectal, cancer5 and set out to study its effect on three other major cancers.

Although meat consumption has been hypothesized to be implicated in the etiology of lung, female breast and prostate cancer, data are not consistent across studies and meat subtypes.6, 7, 8However, on the basis of the existing body of literature, vegetarians may be at a lower risk of developing lung cancer (because of lower smoking rates) and to postmenopausal breast cancer (because of lower alcohol consumption, lower body mass index and higher physical activity levels).

Results from this prospective cohort study showed that, in age- and sex-adjusted models, vegetarians and pescetarians were at a reduced risk of lung cancer compared with individuals consuming meat on a daily basis. This effect disappeared after taking confounders, especially smoking, into account. We did not observe an association between the meat consumption group and the risk of post-menopausal breast and overall prostate cancer.

Our null findings regarding post-menopausal breast cancer risk are in line with other prospective studies comparing vegetarians with non-vegetarians and a pooled analysis of five cohort studies on breast cancer mortality. In contrast, the UK Women’s Cohort Study reported a lower post-menopausal breast cancer risk among non-meat consumers compared with high meat consumers,14 although this was not observed in their dietary pattern analyses.15 Vegetarian diets are rich in fiber and soy. Fiber was associated with a reduced risk of breast cancer in a meta-analysis of prospective studies,19 and soy contains isoflavones, which have previously been associated with a significant reduced risk of postmenopausal breast cancer in Asian populations.20 However, compared with the average soy intake in four Asian countries (ranging from 38 to 134 g/day21), the soy product intake among vegetarians in our population was likely too low to exert an effect (~15 g per day).

Published on Leave a comment on Dietary Fiber and Successful Aging

New research looked at people who "aged successfully" over a 10 year period compared with those who were "suboptimal agers" or had died. The successful agers were less likely to smoke, and have higher intakes of fiber from fruits, breads, and cereals (primarily from rolled oats and whole grain breads), but not from vegetables. Successful aging was defined as including an absence of disability, depressive symptoms, cognitive impairment, respiratory symptoms, and chronic diseases including cancer, coronary artery disease, and stroke. Fiber intake was more important for successful aging than glycemic index, glycemic load, carbohydrate intake, or sugar intake. From Medical Xpress:

Dietary fiber intake tied to successful aging, research reveals

A new paper—published in The Journals of Gerontology, Series A: Biological Sciences and Medical Sciences by scientists from The Westmead Institute for Medical Research—reports that eating the right amount of fiber from breads, cereals, and fruits can help us avoid disease and disability into old age. 

Using data compiled from the Blue Mountains Eye Study, a benchmark population-based study that examined a cohort of more than 1,600 adults aged 49 years and older for long-term sensory loss risk factors and systemic diseases, the researchers explored the relationship between carbohydrate nutrition and healthy aging.

They found that out of all the factors they examined—which included a person's total carbohydrate intake, total fiber intake, glycemic index, glycemic load, and sugar intake—it was the fiber that made the biggest difference to what the researchers termed "successful aging." Successful aging was defined as including an absence of disability, depressive symptoms, cognitive impairment, respiratory symptoms, and chronic diseases including cancer, coronary artery disease, and stroke.

"Out of all the variables that we looked at, fiber intake—which is a type of carbohydrate that the body can't digest—had the strongest influence," she said. "Essentially, we found that those who had the highest intake of fiber or total fiber actually had an almost 80 percent greater likelihood of living a long and healthy life over a 10-year follow-up. That is, they were less likely to suffer from hypertension, diabetes, dementia, depression, and functional disability."

While it might have been expected that the level of sugar intake would make the biggest impact on successful aging, Gopinath pointed out that the particular group they examined were older adults whose intake of carbonated and sugary drinks was quite low.

This study backs up similar recent findings by the researchers, which highlight the importance of the overall diet and healthy aging. In another study published last year in The Journals of Gerontology, Westmead Institute researchers found that, in general, adults who closely adhered to recommended national dietary guidelines reached old age with an absence of chronic diseases and disability, and had good functional and mental health status.

Published on Leave a comment on Vitamin B12 and the Aging Brain

Another piece of the puzzle on how the brain ages. Vitamin B12 is important for brain health, and higher levels are associated with slower rates of brain changes associated with aging. And the opposite is true with homocysteine levels - increased levels are associated with faster rates of brain changes that are associated with aging (such as higher rates of total brain tissue volume loss). Keep in mind that these effects were modest, but this also raises the question of whether long-term B12 supplementation would benefit everyone or only those with a deficiency? From Medscape:

Vitamin B12 May Slow Brain Aging

Individuals with increased levels of circulating homocysteine have faster rates of brain changes associated with aging than other people, whereas higher levels of vitamin B12 are associated with slower rates of brain aging, new research suggests.

Babak Hooshmand, MD, PhD, Center for Alzheimer Research–Aging Research Center, Karolinska Institutet, Stockholm, Sweden, and colleagues found that total brain volume losses were lower in individuals with higher baseline vitamin B12 levels, whereas the opposite was true of those with increased homocysteine levels.

"Vitamin B12 and tHcy [total homocysteine] might be independent predictors of markers of brain aging in elderly individuals without dementia," the investigators write. They add, "[I]f the association is causal, supplementation with B vitamins may be effective for prevention of brain damage due to increased levels of total homocysteine. Adequately timed and powered randomized clinical trials are needed to determine efficient treatment guidelines." The research was published online April 27 in JAMA Psychiatry.

The researchers examined data on 501 participants aged 60 years and older from the Swedish National Study on Aging and Care, in Kungsholmen. All participants were free of dementia at baseline. Of these, 299 underwent repeated structural brain MRI between 2001 and 2009....Venous blood samples were collected at baseline, from which circulating levels of vitamin B12, red blood cell folate, and sulfur amino acids were determined. These were correlated with changes in brain tissue volumes and total white matter hyperintensity (WMH) over 6 years.

He also pointed to the single-center, randomized VITACOG study, in which 271 individuals older than 70 years who had mild cognitive impairment received supplementation with high-dose folic acid and vitamins B6 and B12. "They lost less brain compared to people who had normal homocysteine and normal vitamin levels, meaning that those with high levels of homocysteine or with clinical or biochemical vitamin deficiency can benefit from supplementation," said Dr Hooshmand.

Published on Leave a comment on Increase Fruit Intake During Pregnancy and Boost Baby’s Cognitive Development?

Increasing fruit and fruit juice consumption during pregnancy leads to better cognitive development in babies? New research found that six or seven servings of fruit or fruit juice a day prenatally was associated with 6 or 7 points higher IQ at one year of age. Interestingly, fruit flies show a similar effect. But postnatal (after birth) fruit intake did not enhance cognitive outcomes in human babies or Drosophila fruit flies. But now, will these results in the babies hold up over time?

The US Department of Agriculture (USDA) and US Department of Health and Human Services recommend 2 cups (3–4 servings) of fruit per day for active women. One cup of fruit (2 servings) consists of either 1 cup of raw or cooked fruit, 1 cup (8 oz) of 100% fruit juice, or a small whole fruit. Note that the results of the study support an increased consumption of fruit to 6–7 servings or 3 cups per day for pregnant women.From Science Daily:

Prenatal fruit consumption boosts babies' cognitive development

The benefits of eating fruit can begin as early as in the womb....The study, published in the journal EbioMedicine, found that mothers who consumed more fruit during pregnancy gave birth to children who performed better on developmental testing at one year of age. Piush Mandhane, senior author of the paper and associate professor of pediatrics at the University of Alberta's Faculty of Medicine & Dentistry, made the discovery using data from the Canadian Healthy Infant Longitudinal Development (CHILD) Study--a nationwide birth cohort study involving over 3,500 Canadian infants and their families.

"We wanted to know if we could identify what factors affect cognitive development," Mandhane explains. "We found that one of the biggest predictors of cognitive development was how much fruit moms consumed during pregnancy. The more fruit moms had, the higher their child's cognitive development."

The study examined data from 688 Edmonton children, and controlled for factors that would normally affect a child's learning and development such as family income, paternal and maternal education, and the gestational age of the child. Using a traditional IQ scale as a model, the average IQ is 100 and the standard deviation is 15; two thirds of the population will fall between 85 and 115. Mandhane's study showed that if pregnant mothers ate six or seven servings of fruit or fruit juice a day, on average their infants placed six or seven points higher on the scale at one year of age.

To further build on the research, Mandhane teamed with Francois Bolduc, an associate professor in the Faculty of Medicine & Dentistry's Division of Pediatric Neurology, who researches the genetic basis of cognition in humans and fruit flies....."Flies are very different from humans but, surprisingly, they have 85 per cent of the genes involved in human brain function, making them a great model to study the genetics of memory," says Bolduc....In a subsequent series of experiments, he showed that flies born after being fed increased prenatal fruit juice had significantly better memory ability, similar to the results shown by Mandhane with one-year-old infants. He believes it suggests that brain function affected by fruit and the mechanisms involved have been maintained through evolution, and conserved across species.

Published on Leave a comment on Reduce Chronic Inflammation With Food

As we know, chronic inflammation is linked to cancer and other diseases. It is long-term persistent low-grade inflammation, and it has a "wear and tear" effect on the body. What causes chronic inflammation? Being overweight or obese, sedentary lifestyle, Western (low fiber, high processed foods and meat) diet, chronic illnesses, viruses or bacteria (e.g., gum disease), smoking, air pollution, stress, excessive alcohol intake. It often does not have symptoms, but doctors can test for C-reactive protein levels (CRP), which increase when the body is inflamed. So you absolutely want to lower chronic inflammation if you can.

High dietary intake of fruits and vegetables, which are rich in polyphenols, has been linked through many studies with reduced risk for diseases that are associated with chronic inflammation, such as cardiovascular disease, type II diabetes, cancers, Alzheimer’s disease, and Parkinson’s disease. Polyphenols are a class of chemicals or micronutrients found in many foods, especially fruits and vegetables.

New research looked at 31 polyphenols (alone and in some mixtures) to see which lowered inflammation the most. They found that some mixtures of polyphenols actually had more than an additive effect - that it's more than a sum of the individual polyphenols. They found that the polyphenols resveratrol, isorhamnetin, and curcumin were the most anti-inflammatory. Isorhamnetin is a flavonol that occurs in apples, onions and green tea; curcumin is from the Indian spice turmeric; and resveratrol is present in the skin of red, purple and black grapes, and in especially high concentrations in Itadori tea (from Japanese knotweed). Another important anti-inflammatory polyphenol is vanillic acid, which is found in vanilla, wine, whole wheat, and berries.

Just remember that it is better to eat a variety of fruits and vegetables rather than taking supplements. Foods are more than just one or 2 isolated ingredients, but consist of many micronutrients, microbes, etc , and when eating a varied diet, a person typically has mixtures of many polyphenols in their system at once. The research finds that these polyphenol mixtures interact with one another. Studies  typically find real foods to be superior to supplements in beneficial health effects. From Science Daily:

What foods can help fight the risk of chronic inflammation?

A new study by the University of Liverpool's Institute of Ageing and Chronic Disease has identified food stuffs that can help prevent chronic inflammation that contributes to many leading causes of death. Inflammation occurs naturally in the body but when it goes wrong or goes on too long, it can trigger disease processes. Uncontrolled inflammation plays a role in many major diseases, including cancer, heart disease, diabetes and Alzheimer's disease.

Diets rich in fruits and vegetables, which contain polyphenols, protect against age-related inflammation and chronic diseases. Polyphenols are abundant micronutrients in our diet, and evidence for their role in the prevention of degenerative diseases such as cancer and cardiovascular diseases is already emerging. The health effects of polyphenols depend on the amount consumed and on their bioavailability.

T-cells, or T-lymphocytes, are a type of white blood cell that circulate around our bodies, scanning for cellular abnormalities and infections. They contribute to cell signalling molecules (cytokines) that aid cell-to-cell communication in immune responses and stimulate the movement of cells towards sites of inflammation, infection and trauma. Cytokines are modulated by fruit and vegetable intake.

The study, conducted by Sian Richardson and Dr Chris Ford from the University's Institute of Ageing and Chronic Disease, examined the different potencies of the polyphenols. Sian Richardson, said: "The results of our study suggest that (poly)phenols derived from onions, turmeric, red grapes, green tea and açai berries may help reduce the release of pro-inflammatory mediators in people at risk of chronic inflammation. "Older people are more susceptible to chronic inflammation and as such they may benefit from supplementing their diets with isorhamnetin, resveratrol, curcumin and vanillic acid or with food sources that yield these bioactive molecules."