Protect your brain and heart with one important nutrient!

Recent research suggests the current RDA (1.3-1.7mg) for vitamin B6 may be woefully low. Researchers found B6 blood levels (measured by plasma pyridoxal 5’ –phosphate) to be clinically low in several populations despite consuming 2-2.9mg B6. Those most at risk for low B6 levels are people over 65yrs, current and former users of oral contraceptives, smokers and non-Hispanic blacks. However, the findings suggest everyone may benefit from increasing the RDA for vitamin B6 to 3mg or more.

Inadequate intake of B6 is linked with higher blood levels of homocysteine. High homocysteine is correlated with both coronary artery disease and Alzheimer’s Disease. Luckily, consuming 3mg of vitamin B6 daily seems to protect from homocysteine rising to dangerous levels – (over 10.2µmol/L doubles risk of coronary disease, over 14µmol/L doubles risk of Alzheimer’s disease).

Pay attention to vitamin B6 and homocysteine with these tips:

• Get your plasma pyridoxal 5’ –phosphate and homocysteine checked at your next physical. These are not standard tests, but research indicates they are important.
• Start each day with a fortified breakfast cereal (e.g., 0.5 cup Kellogg’s All Bran supplies 3.6mg by itself!)
• Increase your intake of chickpeas, tuna, rice, halibut, potato and fortified products such as, Morningstar Farms veggie crumbles. All of these are great sources of vitamin B6.

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Morris MS, Picciano MF, Jacques PF, Selhub J, Plasma pyridoxal 5’-phosphate in the US population: the National Health and Nutrition Examination Survey, 2003-2004, Am J Clin Nutr2008;87:1446-54

Spence JD. Patients with atherosclerotic vascular disease: how low should plasma homocyst(e)ine levels go? Am J Cardiovascular Drugs 2001;1:85-9

Seshadri S. Elevated plasma homocysteine levels: risk factors or risk marker for the development of dementia and Alzheimer’s disease” J Alzheimers Dis 2006;9:393-8

http://www.nal.usda.gov/fnic/foodcomp/Data/SR21/nutrlist/sr21w415.pdf

Chocolate and cocoa to the rescue!

As a dietitian I am often the recipient of evil looks as I start to discuss sweets. “Just don’t take away my chocolate” a client says to me. Given this, I am happy to report each time research shows something positive about the treat.

First, let me explain the background. Think of our vascular system (arteries and veins) as a set of flexible tubes that span the body and through which the heart sends out nutrients. Each tube can expand or contract to allow more or less blood through. Atherosclerosis brings impaired ability to expand the arteries, called endothelial disfunction. People with diabetes and/or high blood pressure seem to be at an increased risk for developing endothelial disfunction.

A recent study found acute improvement in endothelial function with the consumption of dark chocolate or cocoa. Interestingly, sugar-free cocoa (90 calories) did a better job dilating the arteries and lowering blood pressure than did the full-sugar drink (460 calories). Thus, you can enjoy the improved vascular function without sacrificing your waistline.

Be careful not to run wild with these results. Another study failed to show benefit in cardiac patients fed daily cocoa. Also, chocolate (both dark and milk) is high in saturated fat which is known to increase harmful blood cholesterol.

Consider adding a box of sugar-free cocoa to your cupboard for the fall/winter. If you drink it on a day when you are feeling stressed, you will likely garner some benefit. Furthermore, consume dark chocolate in moderation and thoroughly enjoy it when you do.
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Faridi, Z, et. al., Acute dark chocolate and cocoa ingestion and endothelial function: a randomized controlled crossover trial. Am J Clin Nutr 2008;88:58-63

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