Health News

New Research on Lutein and Cognitive Aging Shows Definitive Benefits

Lutein, a carotenoid found in fruits and vegetables, has long been associated with eye health. A new study conducted at the University of Illinois at Urbana-Champaign has found that this nutrient may also help slow cognitive decline. This pigment or carotenoid may play an important role in the development and maintenance of brain function while improving memory and learning. The link between lutein and cognitive aging may be important in future dementia research and offer adults another way to stay sharp mentally.

What is Lutein?

Lutein is one of 600 carotenoids that’s often called the “eye vitamin” for its use in the prevention of eye diseases. This antioxidant is responsible for giving vegetables and fruits their yellow color. Lutein can only be obtained through diet and supplements; it isn’t produced by the human body.

Lutein is most known for its benefits for eye health, especially when it comes to age-related macular degeneration and cataracts. The eye contains lutein and zeaxanthin in levels much higher than other tissue in the human body. Both the retina and lens of the eye are exposed to oxygen and light constantly, and these carotenoids work to reduce damage from oxygen and light.

The natural lens of the eye collects and focuses light on the retina which requires a clear lens. The most common cause of cataracts is oxidation, which results in clouding. Lutein and other antioxidants work to neutralize free radicals associated with oxidation and retinal damage. Higher intake of zeaxanthin and lutein has been associated with a much lower risk of developing cataracts.

Lutein also helps reduce the risk of age-related macular degeneration, a disease that causes progressive vision loss. According to one study, taking just 6 mg of lutein per day lowers the risk of macular degeneration by 43 percent.

Lutein and Cognitive Aging: What’s the Link?

A new study conducted by University of Illinois researchers examined the levels of lutein in 60 adults between 25 and 45 years old. According to researchers, the middle-aged study participants with higher lutein levels had neural responses similar to those of younger participants than with peers.

This study, published in Frontiers in Aging Neuroscience, is different than most studies that focus on older adults who have already started to experience cognitive decline. The researchers chose to focus on young and middle-aged participants to see if there was a difference based on lutein levels. The study also found that age-related cognitive decline begins earlier than many suspected with signs beginning in the 30s.

To study lutein levels, the researchers measured lutein in the eyes of the participants by having them look into a scope and responding to a flickering light. Electrodes were used on the scalp to measure neural activity while participants completed a task requiring attention.

Researchers didn’t examine how lutein works, although past studies have indicated that lutein offers anti-inflammatory properties that improve brain function. It appears that lutein offers protection for the brain.

The next step for the team is to conduct intervention trials to investigate how increasing consumption of lutein increases lutein levels in the eyes and whether it improves cognitive function.

Other Cognitive Benefits of Lutein

This is not the first study involving lutein and cognitive aging. Another study, published in the Journals of Gerontology, found that higher lutein intake is associated with a lower risk of dementia. This study, published in 2016, examined the relationship between plasma carotenoids like lutein and Alzheimer’s disease and dementia. The study began with 1,092 older participants with no signs of dementia. During the 10-year follow-up, 199 cases of Alzheimer’s and dementia were diagnosed. After adjusting for socioeconomic status, diet quality, and other variables, only higher lutein levels were significantly associated with a lower risk of Alzheimer’s and dementia.

Research has also suggested that as babies receive more lutein from formula or breast milk, they have higher levels of lutein found in their brains. This may speed up cognitive milestones. Children in school may have higher test scores with a diet higher in lutein. The benefits can also continue throughout life as college students with higher levels of lutein seem to have better memory and mental sharpness.

Getting Enough Lutein Through Diet and Supplementation

According to the American Optometric Association, most Western diets are low in lutein. Lutein, as well as the related carotenoid zeaxanthin, are found in leafy green vegetables like spinach and some other foods like eggs. Good sources of lutein and zeaxanthin include:

kale: 1 cup cooked has 23.8 mg
spinach: 1 cup cooked has 20.4 mg
collards: 1 cup cooked has 14.6 mg
spinach: 1 cup raw has 3.8 mg
green peas: 1 cup has 2.2 mg
broccoli: 1 cup cooked has 1.6 mg
eggs: 1 large eggs have 0.3 mg

Lutein is also available alone in soft-gel capsule form or as a part of some natural supplement formulas. When taken as a supplement, lutein should be taken at mealtime as it’s absorbed best when ingested with some fat. A dose of 6 mg to 30 mg per day is recommended.

The Link Between Vitamin B3 and Birth Defects: Why You Should Supplement During Pregnancy

Aug 29 by Ewcopywriting Leave a Comment

There are an estimated 23,000 miscarriages every year in the United States. About 3 percent of babies born in the U.S. have some type of birth defect, and these congenital defects are responsible for about 20 percent of all newborn fatalities. It is common knowledge that many different vitamins are crucial for a healthy pregnancy. Now, a new study claims to have made a groundbreaking discovery by identifying vitamin B3 deficiency as a major cause of both miscarriages and birth defects. Getting enough vitamin B3 during pregnancy may help prevent many congenital birth defects and miscarriages among pregnant women, according to researchers.

What is Vitamin B3?

Also known as niacin, vitamin B3 is essential for healthy cholesterol levels and cardiovascular health. It’s also necessary for the production of NAD, a molecule identified in a new study as crucial for metabolic regulation, energy production, DNA repair and organ development.

Several studies have found that niacin is effective at reducing triglycerides and boosting HDL (good) cholesterol levels, and it has a modest effect on lowering LDL (bad) cholesterol. Many people prescribed drugs to control cholesterol, such as Crestor, are also prescribed vitamin B3 supplements. Research has found that niacin can only help control cholesterol when prescribed at high doses, which comes with risks such as liver damage and glucose intolerance. Niacin may also help reduce hardening of the arteries, or atherosclerosis, and it may be recommended for people who have already had a heart attack.

The Link Between Vitamin B3 and Birth Defects

Professor Sally Dunwoodie of the Victor Chang Cardiac Research Institute in Australia and her team of researchers pioneered a new study that identified an important factor responsible for many miscarriages and congenital defects of the cleft palate, kidneys, heart and spine. The study, published in The New England Journal of Medicine, is an important breakthrough in pregnancy research as it found that vitamin B3 may cure the molecular deficiencies behind these birth defects and miscarriages.

Researchers discovered that a deficiency in NAD, an important molecule, can prevent a baby’s organs from developing properly in utero. NAD is an essential molecule that is important for cell communication, energy production and DNA repair. Both genetic and environmental factors can disrupt the body’s production of NAD.

The study began by focusing on families with a condition called VACTERL in which people are born with three or more rare congenital defects. The researchers found that NAD deficiency negatively affected the formation of embryos in people exhibiting VACTERL, causing birth defects or miscarriage, but 12 years of research found that NAD deficiency may also be to blame for other cases of congenital defects and miscarriage.

The team discovered that NAD deficiency has a simple cure: Vitamin B3, or niacin, which is used by the body to synthesize NAD. During the study, the researchers found that increasing levels of niacin during pregnancy was able to prevent both birth defects and miscarriages. By introducing high enough levels of vitamin B3 into the diets of pregnant women, miscarriages no longer happened and the babies were born healthy.

A separate study published in the Journal of the American College of Nutrition found that at least one-third of pregnant women are low in vitamin B3 during their first trimester, a crucial time for organ development. This study found that vitamin B3 levels were low in about 60 percent of women by the third trimester, despite taking prenatal supplements.

Vitamin B3 for a Healthy Pregnancy

The researchers who discovered the link between vitamin B3 and birth defects believe that the use of B3 complex supplements can be effective at preventing miscarriages and common congenital defects like spina bifida and some kidney and heart defects. Because the earlier separate study found that many pregnant women have a B3 deficiency in their first trimester despite taking prenatal supplements, the scientists believe that an even higher amount of vitamin B3 may be necessary for women than what is available with current supplements.

The researchers say that pregnant women should only take B3 supplements on the recommendations of their physicians as they don’t know which doses are necessary to prevent these complications in every case. Soon, however, they will begin developing a test to measure NAD levels in pregnant women to identify women at risk of miscarriage or birth defects.

The American Pregnancy Association recommends 18 mg of niacin per day for pregnant women, a slightly higher daily dose than 14 mg recommended for all women. Pregnant women can also supplement their diet with foods rich in niacin. This includes:

chicken breast: 9 mg per 3 ounces
turkey: 101 mg per breast
peanuts: 22 mg per 1 cup
tuna: 11 mg per 3 ounces
green peas: 3 mg per 1 cup
mushrooms: 7.5 mg per 1 cup
lean pork chop: 9 mg per 3 ounces
lean beef: 7.5 mg per 3 ounces

While most women can get their daily suggested intake of vitamin B3 from diet alone, this new study suggests that these recommendations should be revisited, especially for women who are at high risk of miscarriage and those found to have low vitamin B3 during pregnancy or while trying to become pregnant.

Curcumin and Neuroblastoma: Promise for Treatment-Resistant Tumors

Aug 15 by Ewcopywriting Leave a Comment

Curcumin is a bright yellow chemical and the main component of turmeric. While curcumin and neuroblastoma (a type of cancer most common in infants) may seem entirely unrelated, a new study found that this chemical, which is currently used in food coloring, cosmetics and spices, may help in the treatment of neuroblastoma tumors that are resistant to treatment.

What is Curcumin?

Curcumin is the biologically active chemical in the spice turmeric and the component that gives it its distinctive color. Turmeric comes from the root of the Curcuma longa plant, which is dried and powdered to use as a spice. Turmeric is widely used in cooking, especially in Indian cuisine. It’s turmeric that gives Indian curry its distinctive yellow color. Previous research has indicated that curcumin may have cancer-protective properties.

Curcumin that is consumed orally is poorly absorbed in the human body, which means it is mostly metabolized and eliminated. The potential for curcumin in treating illness is limited by this limited bioavailability outside of the digestive tract, although novel solutions exist, such as evidence in this latest study.

Curcumin and Neuroblastoma: A Novel Treatment Approach

A new study published in Nanoscale explored the potential of curcumin in the treatment of neuroblastoma, which accounts for 50 percent of all cancers in children under age one. A team of researchers at the University of Central Florida and Nemours Children’s Hospital discovered that attaching the curcumin chemical to nanoparticles can help target and kill neuroblastoma cells that are treatment-resistant.

Neuroblastoma cancer begins in early nerve cells and forms in adrenal gland tissue. There are nearly 700 new cases of this cancer every year in the United States with most cases diagnosed in children under five. High-risk neuroblastoma is currently very difficult to treat and is often highly resistant to treatment. This form of cancer is also associated with symptoms after treatment ends, such as hearing loss and developmental delays.

This novel approach combining nanoparticles and curcumin can treat neuroblastoma tumors without the toxicity of alternative aggressive therapies and the associated risks. While curcumin has poor bioavailability when consumed orally, researchers were able to show that it can be attached to nanoparticles to deliver the chemical directly to tumor sites.

During the study, researchers attached curcumin to Cerium oxide nanoparticles and coated them with dextran to test the system in the cell lines of high-risk neuroblastoma (MYCN-amplified) and non-high-risk neuroblastoma. The team found that the combination of nanoparticles and curcumin resulted in significant cell death in neuroblastoma tumor cells with no or minor toxicity to healthy cells. The high-risk neuroblastoma cells, which are usually more treatment-resistant, had a more pronounced effect with the treatment.

How Does Curcumin Kill Cancer Cells?

Previous research has helped identify the mechanism by which curcumin targets tumor cells. A study published in the AAPS Journal showed that curcumin works by modulating the growth of cancer cells by regulating cell signaling pathways.

Curcumin works upon several molecular and biochemical processes and physically binds to up to 33 different proteins. This chemical can inhibit the survival and growth of almost any type of tumor cell by activating cell death pathways or inhibiting cell proliferation pathways. This study identified over 40 biochemicals involved in cancer cell death induced by curcumin.

Research has indicated that curcumin selectively affects cancer cells rather than healthy cells. It has a far lower likelihood of causing treatment resistance because it acts through so many cell pathways.

Curcumin and Prostate Cancer

Prostate cancer is the second-leading cause of cancer-related death in men in the United states. Every year, about 30,000 men are killed by castration-resistant prostate cancer that has become resistant to docetaxel, the first-line treatment. According to one recent study, curcumin may have some therapeutic benefit in treating prostate cancer.

One study found that curcumin is able to downregulate the expression of androgen receptor (AR) expression and limit AR binding to the androgen response mechanism of the prostate specific antigen gene. It has also been found to delay tumor growth.

Health Benefits of Curcumin

In addition to acting directly on tumor cells in laboratory settings, curcumin is a powerful antioxidant that can protect against free radicals in the body that cause cell damage. It has also been found to help maintain healthy levels of two enzymes that cause inflammation while also promoting healthy blood flow.

Research has indicated that curcumin and turmeric may have some benefit when it comes to a host of conditions, including osteoporosis via its effects on inflammation, heart disease by promoting healthy platelet clumping, uveitis or inflammation of the iris of the eye, neurodegenerative disease and even diabetes. One study published in Phytotherapy Research even found that curcumin supplements may be more effective than NSAID therapy at treating rheumatoid arthritis symptoms like joint swelling, tenderness and disease progression.

Turmeric and curcumin may be consumed in food, as a powder or as a tincture. While turmeric is considered safe in food or taken at the recommended doses, the low bioavailability of curcumin means it’s unlikely to have any cancer-protective benefit when consumed except in the case of conditions directly affecting the gastrointestinal tract, which are more likely to be prevented or treated with oral curcumin.

Gut Bacteria Found to Influence Diet, Reproductive Success and More

Aug 09 by Ewcopywriting Leave a Comment

A growing body of research suggests that bacteria in the gut influence overall human health. While past research has indicated that trillions of bacteria thriving in the human digestive tract can affect everything from immune system function and nutrition to mood, two new studies have found that gut bacteria influence diet as well as reproductive success in fruit flies. These new findings may have important implications for humans.

How Gut Bacteria Influence Diet

The digestive tract of humans and most other animals contain trillions of microorganisms that are known to affect many physiological traits. Two new studies from the Macquarie University Department of Biological Sciences and the University of Sydney’s SOLES department examined the impact of gut bacteria in fruit flies.

The research, which was published in Current Biology, found that gut bacteria in the flies had an effect on their foraging habits and ultimately their reproductive success. The research also indicated that this influence could be passed down to the next generation of fruit flies.

The teams found that fruit flies do not simply forage for nutrients that will balance their diet; they also forage for bacteria to encourage healthy cultures in their digestive tract. The fruit flies showed a strong preference for smells associated with beneficial forms of bacteria in food with less preference shown for foods lacking these types of bacteria.

Gut Bacteria Also Influences Reproductive Success

A separate study, conducted by the same team of researchers, examined the reproductive success of fruit flies based on changes in gut bacteria. Researchers began by inoculating fruit flies with different species of microbes to examine how the changes in gut bacteria influenced the sexual interaction of the flies.

This study, published in Biology Letters, found that the investment the flies make in reproduction and their ultimate success, along with offspring body mass, was influenced by bacteria in the gut.

Gut Bacteria Can Trick Flies Into Reproduction

These are not the only studies published this year on fruit flies and gut bacteria. Another study, published in PLOS Biology, demonstrated how the bacteria influence the flies’ nutritional decisions. Researchers divided the flies into three groups. One was fed a solution with all necessary amino acids and the second group received a mix of amino acids necessary to make protein but without the amino acids to synthesize it. With the third group, researchers removed amino acids one by one to analyze which could be detected by the bacteria.

After three days, flies in all groups received a buffet with their typical solution or the option of a protein-rich yeast. The flies in the groups without amino acids got a strong craving for the yeast to make up for the nutrients. When five types of bacteria were introduced, the flies lost the desire to eat protein. The team also found that the amino acid levels in the flies were not replenishing, which indicates the bacteria were not replacing nutrients in the flies’ diet by producing the amino acids but instead turning them into new chemicals. The researchers believe the bacteria was producing chemicals that may tell the host fly it could continue without amino acids. This would trick the flies into continuing reproduction, even though the deficiency would impact cell growth.

This study found that Acetobacter and Lactobacillus bacteria were the most effective at influencing the flies’ appetites. Increasing the levels of both bacteria could essentially suppress a fly’s appetite for protein and encourage sugar consumption, restoring reproductive function when it would normally be hampered by the nutritional deficiency.

Previous research has also shown that fruit flies prefer mating with partners who have a similar gut bacteria composition rather than flies whose gut bacteria is too different from their own.

Maintaining a Healthy Balance of Gut Bacteria

In humans and other animals, microorganisms in the gut and on the body—collectively called the microbiome—play a role in many physiological traits and behaviors. The immune system, gastrointestinal system and stress have all been found to interact. For example, psychological stress causes a near-immediate change in the population of gut bacteria, and some of the bacteria influence the effect of stress on the immune system.

Stress, through its effect on gut bacteria, and the immune system can also alter brain function. In some people, gut bacteria can play a role in anxiety, stress, depression and memory. Researchers have even found that to communicate, gut microbes can produce many of the same neurochemicals that relay information in the human brain. Among these neurochemicals are dopamine, serotonin and GABA, all of which are used by human neurons to regulate mood.

All of this research indicates that it may be more important than anyone really understands to maintain a healthy balance of gut flora. There are several ways to do this, including eating a diet rich in vegetables, legumes, fruit and beans, eating fermented foods like yogurt, kefir and sauerkraut, supplementing with a high-quality probiotic formula and cutting back on artificial sweetener, which may negatively affect gut bacteria.

New Research Highlights the Importance of Getting Enough Vitamin D During Pregnancy

Aug 07 by Ewcopywriting Leave a Comment

Recommendations for vitamin intake during pregnancy are constantly being modified to reflect new research. Most people are aware of the importance of taking in enough folic acid and other B vitamins during their child-bearing years. A new study on taking vitamin D during pregnancy suggests that this vitamin also may be crucial to developing children, especially in the areas of social development and motor skills.

The Effects of Vitamin D During Pregnancy

It is well known that it is important to get a wide range of vitamins as part of your prenatal care while pregnant or planning a pregnancy. However, not all vitamins are created equal. Some vitamins, such as folic acid, are more important during pregnancy because we know that a deficiency can cause very serious and specific problems.

Vitamin D is perhaps best known for its effects on mood and on bone growth. Unsurprisingly, it has been linked to fetal bone growth as well. Pregnant women are routinely told to get enough of this vitamin to ensure that their fetus can develop healthy bones. Vitamin D also helps to keep an expecting mother’s bones strong at a time when their body is facing a range of new demands. However, this may not be the only role of this nutrient in growth and development. New research on vitamin D deficiency during pregnancy suggests that a deficiency of this vitamin may have very serious effects on the developing fetus in the areas of social and motor development, effects that can last a lifetime.

Vitamin D and Social Development

Researchers looked at a group of pregnant women who had low vitamin D levels as well as those who had normal amounts of this vitamin while expecting. They assessed the health of the children resulting from these pregnancies and found surprising results. Children who were born to mothers who had a vitamin D deficiency during pregnancy scored lower on both social and motor skills. They scored lower on motor skills such as kicking a ball and jumping. In addition, these children had more trouble with social skills in their preschool years.

How can vitamin D affect such a diverse range of skills in a developing fetus? While researchers are not sure of the exact mechanism, it definitely appears that this nutrient has a more profound effect on fetal development than was previously known. Although the effects of low vitamin D are acknowledged by the medical field, American doctors do not currently recommend routine screening of pregnant women for a deficiency of this vitamin. As a result, many expecting mothers may be deficient without knowing it. At a time when many mothers are worried about their children developing autism and other increasingly common neurological disorders, taking a vitamin D supplement may be an easy way to give children a better chance at a healthy life.

Are You Getting Enough Vitamin D?

Although vitamin D is one of the most important nutrients for human health, many modern people are deficient. This vitamin is produced mainly through a reaction found in skin cells when they are exposed to ultraviolet light. Many people in the modern world wear sunscreen to lower their skin cancer risk, leaving them with low vitamin D levels. However, there are several ways to ensure that you get the vitamin D you need without increasing your risk of skin cancer.

• Spend a few minutes a day in direct sunlight without sunscreen. This is not enough to get a sunburn or increase cancer risk but will ensure that your cells are able to manufacture vitamin D.

• Eat foods that are rich in this vitamin. These include eggs, meat, leafy greens and also cereals. Cereals in Western countries are fortified with vitamins A and D, so they are a rich source of this nutrient.

• Take a vitamin D supplement to ensure that you get enough of this vitamin even if you lack sun exposure or a diet rich in animal foods.

• Consider getting a special lamp that emits ultraviolet rays, such as the ones used to treat seasonal affective disorder (SAD). These have the wavelength of light needed to encourage your skin to produce vitamin D.

Not Just for Pregnant Women

Even if you are not pregnant, your body needs vitamin D to survive and to thrive. Vitamin D has a variety of effects that are beneficial to all people. It is important in producing the biochemicals that contribute to maintaining a happy and positive mood, which is why a deficiency has been shown to cause depression and seasonal affective disorder. It also is important to the growth and remodeling of your bones. Vitamin D serves as a cofactor in a variety of important metabolic reactions. People who are deficient in this vitamin often find that they suffer fatigue, malaise and sleep disorders. Last, this vitamin is important to the immune system. Without it, you may find that you become sick more easily and take longer to recover from even minor and routine illness.

Eating a well-balanced diet is crucial to human health. However, the food supply is more depleted in nutrients than ever before. More and more people are finding that they have better health when taking a multivitamin with a wide range of essential vitamins and nutrients. Good nutrition is the building block of good health, so getting your vitamins either from a balanced diet or a supplement is more important than ever.

New Research Sheds Light on Link Between Iron and Heart Disease

Aug 03 by Ewcopywriting Leave a Comment

Are you getting enough iron in your diet? Research on iron and heart disease suggests that getting enough of this mineral may be crucial to your health.

We hear a lot about how diet can affect disease risk. However, there is a great deal of conflicting information. Is vegetarian food the healthiest choice? Should we be eating low-carb instead? While there is no solid evidence about what diets are best, the need for a variety of nutrients is well supported by research. There are numerous vitamins and minerals that can protect your body against disease. According to several studies on iron and heart disease, iron may be one of the most important nutrients in maintaining good health, particularly good cardiac health.

Heart Disease: A Public Health Crisis

While people in the West are less susceptible to communicable diseases and infections than ever before, several other diseases are increasing at an alarming rate. Heart disease is one of these illnesses. A great deal of heart disease is caused by coronary artery disease, an illness in which the arteries that supply the heart become hardened, blocked, or otherwise unable to pass blood. The result is that the heart does not have the oxygen and nutrients it needs to function and becomes increasingly diseased over time. This eventually can lead to angina, a heart attack or a stroke.

There are many theories about what factors contribute to coronary artery disease. Lifestyle appears to be a huge influence. A healthy diet and regular exercise can help to prevent the illness. In addition, it appears that getting enough iron can lower a person’s risk.

New Links Between Low Iron and Heart Disease

Exactly how can iron levels have this effect? It appears that iron levels can affect which genes are expressed, which, in turn, can protect against coronary artery disease or exacerbate it. In addition, the genes expressed by the body also can cause or prevent low iron levels. Low iron correlates with higher rates of coronary artery disease, but which is the causative factor?

According to studies on heart disease risk and blood iron levels, low iron levels appear to be at least partially a cause of coronary artery disease. However, correcting these levels by taking increased iron supplements may not affect disease risk. The issue appears to be more complicated than it previously seemed. It is important to get enough iron, but exactly how much iron seems to remain a controversy.

Too Much of a Good Thing?

This research may lead many to wonder: If low levels of iron are linked to poor heart health, are higher iron levels beneficial? However, research does not appear to support this. While low levels of iron may contribute to heart disease, higher levels of certain kinds of iron appear to be unhealthy. There are different kinds of iron found in foods, with a type called heme most common in red meats. Heme is absorbed more easily than the types of iron found in plants, which is why it is often preferred by people who are anemic or have high iron needs. However, eating large amounts of heme iron appears to be an independent risk factor for heart disease. Eating high levels of non-heme iron, the kind found in plants, does not appear to have this effect.

How can heme iron have this effect on the heart? It appears to contribute to the oxidation of LDL cholesterol, which in turn contributes to atherosclerosis and coronary artery disease. Non-heme iron has a different chemical structure and thus does not oxidize LDL cholesterol in this manner.

Are You Getting Enough Iron to Protect Against Heart Disease?

There is still much research to be done on the link between irons levels and heart disease. However, it currently appears that getting enough iron, and getting enough of the right kind of iron, may help to prevent damage to coronary arteries. There are several ways to increase iron intake, including:

Choose plant-based iron foods over meat to keep levels of non-heme iron high.
Eats beans, leafy greens and other good vegetarian sources of iron.
Eat iron-rich foods with acidic foods such as citrus foods, which helps vegetarian iron to be absorbed at a higher rate.
Choose cereals and grains that have been fortified with iron.
Avoid caffeinated drinks, which reduce iron absorption.
Take an iron supplement or a multivitamin that contains iron if you feel you cannot get enough of this mineral in your daily diet.
Talk to your doctor about how much iron you need, as it varies widely according to your activities and general health.

While there is often conflicting information on what diet and which nutrients are the most important for good health, one thing remains clear. Eating a varied and well-balanced diet while getting plenty of exercise is the most important way to prevent heart disease as well as other potentially deadly chronic illnesses. While you should not take in very high amounts of heme iron from meats, vegetarian non-heme iron appears to be crucial in helping your body maintain healthy blood vessels and heart tissue.