Vitamin B12 Benefits

Sweet potatoes are part of a B12 diet.

Vitamin B12 is essential for healthy nerves and brain cells.

Together, folate, vitamin B6, and vitamin B12 eliminate homocysteine, which can build up in the bloodstream and damage the brain. A good quality Vitamin B12 supplement is highly absorbable. Eating healthy, whole foods will help you balance your needed nutrient intake for a healthy mind and body. B12 is also important for anyone following or wanted to start a plant-based diet.

Here are a few ideas:

Blueberries and grapes get their deep colors from anthocyanins, which are powerful antioxidants shown to improve learning and recall in studies at the University of Cincinnati.

Beans and chickpeas have vitamin B6 and folate, as well as protein and calcium without saturated or trans fats.

Sweet potatoes are the dietary staple of Okinawans, the longest-lived people on Earth, who are also known for maintaining mental clarity into old age.  They are extremely rich in beta-carotene, a powerful antioxidant.

Nuts and seeds are rich in vitamin E, which has been shown to help prevent Alzheimer’s disease. Especially good sources are: almonds, walnuts, hazelnuts, pine nuts, pecans, pistachios, sunflower seeds, sesame seeds, and flaxseed. Just 1 ounce — a small handful — each day is plenty.

Green leafy vegetables provide iron in a form that is more absorbable when the body needs more and less absorbable when you already have plenty, protecting you from iron overload which can harm the brain.

Green vegetables are also loaded with folate, an important, brain-protecting B-vitamin.

Effect of Eggs on Blood Cholesterol

eggs affect on cholesterol
eggs and their effect on cholesterol

Research distorts effect of eggs on blood cholesterol.

According to a new review published in the American Journal of Lifestyle Medicine, industry-funded research has inappropriately downplayed the effects of egg consumption on cholesterol levels. 

Researchers with the Physicians Committee examined all research studies published between 1950 to March of 2019 that evaluated the effect of eggs on blood cholesterol levels and examined funding sources and their influence on study findings. 

The percentage of industry-funded studies increased over time; from 0% in the 1950’s to 60 percent in 2010-2019.  More than 85 percent of the research studies, regardless of funding sources, showed that eggs have unfavorable effects on blood cholesterol.  Forty-nine percent of industry publications reported conclusions that conflicted with actual study results, compared with 13 percent of non-industry funded trials. 

Previous research published in JAMA found that eating even a small amount of eggs daily significantly raised the risk for both cardiovascular disease and premature death from all causes.

Caution: Remain aware of funding sources when interpreting research.

Am J Lifestyle Med. Published online December 11, 2019