There are more and more people affected by Type 2 Diabetes in the world, due to unbalanced diets, inactive lifestyle, and obesity. Scientific research examined how following “Western” food patterns, rich in red meats, refined cereals, sweets, and processed foods, leads to an increase in the risk of type 2 diabetes. While following healthy diets, rich in vegetables, but low in red meats and dairy products, on the other hand, reduces the risk of developing diabetes. A recent study analyzed the relationship between the Mediterranean diet and cognitive functions in people with type 2 diabetes. The results of this Boston Puerto Rican Health Study were published in the scientific journal Diabetes Care (May 2019).

MEDITERRANEAN DIET, DIABETES, AND COGNITIVE CAPACITY

Several scientific studies examine the connection between the Mediterranean diet and heart and brain health, as well as the lower incidence of type 2 diabetes. Recently, a group of US researchers from the Harvard TH Chan School of Public Health of Boston focused their investigations on the cognitive benefits that the Mediterranean diet can generate, in different ways, in diabetic and non-diabetic patients.

It is assumed that a Mediterranean diet (consisting of a high amount of vegetables, fruit, whole grains, legumes, fish, and oils rich in healthy fats) represents a beneficial diet for everyone, regardless of whether or not they have diabetes. The typical foods of the Mediterranean diet, in fact, are rich in vitamins and minerals, antioxidants that reduce inflammation and oxidation of neuronal cells and, therefore, essential for supporting brain function. Furthermore, in diabetics, a Mediterranean diet can keep blood sugar levels under control and improve cognitive functions.

ANALYSIS OF EATING HABITS IN RELATION TO BRAIN HEALTH

The researchers monitored 913 individuals for 2 years. 46% of them had type 2 diabetes. They examined eating habits as well as memory, cognitive function, and executive function through specific aptitude tests. Regarding the dietary evaluations, these scholars attributed scores to the type of diet followed by the participants, in relation to the consumption of typical foods of the Mediterranean diet and two other food programs for heart health, including the DASH diet (Dietary Approaches to Stop Hypertension), recommended by the American Heart Association, also rich in fruits, vegetables, whole grains. and low-fat dairy products, with moderate amounts of legumes, nuts, oilseeds, fish, and white meats, limiting red meat, foods fried and sweets.

Data analysis showed that in healthy subjects (without diabetes) strict adherence to the Mediterranean diet was connected to memory improvement, but not to cognitive function changes. In diabetic subjects, however, adherence to the Mediterranean diet has positive implications for a wide range of functions in brain health at a general level. In particular, those who strictly followed the Mediterranean diet showed cognitive function improvements and benefits, specifically regarding word recognition and skills in the clock-drawing test (used to identify signs of neurological problems, such as forms of dementia and Alzheimer).

GLUCOSE CONTROL IS ALSO IMPORTANT FOR THE BRAIN

Furthermore, among the participants with diabetes, the benefits on the brain, thanks to the Mediterranean diet, were observed in subjects who had stable blood glucose levels from the beginning of the study or who showed improvements in this blood parameter over the course of 2-year survey. While no neuronal benefits were found in diabetic individuals who did not have glucose levels under control. The experts examined how both adherence to the Mediterranean diet and glycemic control lead to improvements in cognitive function in diabetic subjects.

SOURCES

Mattei J. et Al. – The Mediterranean Diet and 2-Year Change in Cognitive Function by Status of Type 2 Diabetes and Glycemic Control – Diabetes Care (May 2019)

https://care.diabetesjournals.org/content/early/2019/05/30/dc19-0130 (Last viewed 03-31-2022)

Thanksgiving is a day to give thanks and be grateful for what is good in our lives. The Valter Longo Foundation and the Create Cures Foundation give thanks for your support on this special day and offer a complete Longevity -Thanksgiving menu that we especially created for you.

The typical meal Americans eat is the classic stuffed turkey with gravy, cranberry sauce, mashed potatoes, and pumpkin pie. We were inspired by traditional recipes and adapted them to support your path towards a healthy longevity. These portions serve 8 people.

Happy Thanksgiving! We are very grateful for your constant help that allows us to offer everyone the opportunity to live a long and healthy life. Please, share with us your comments and photos about your Longevity-Thanksviging menu in our social media o via email at [email protected] or  [email protected]. Thanks!

• 600 g of corn flour

• 200 ml of water

• Extra virgin olive oil (EVO) to taste

• A packet of yeast

• Salt to taste

Combine all ingredients in a bowl, and mix them together to form a homogeneous and non-sticky mixture.
Spread the dough with hands or with a rolling pin until it reaches a thickness of about 1.5 cm.
Place it on a baking sheet lined with baking paper, make holes using a fork and brush them with EVO oil and water.
Preheat oven to 428° F and bake for ~15 minutes or until it reaches a golden color. Cut the focaccia into squares, the typical shape of American corn bread, and serve.

• 1 kg of squids

• 100 g of shredded capers

• 100 g of whole breadcrumbs

• 70 ml of EVO oil

• 200 ml of dry white wine

• Chopped parsley to taste

• 2 cloves of garlic

• Pepper to taste

• Salt to taste

• 300 g of shredded Taggiasca olives

• Untreated lemon peel

SQUIDS

Rinse the squids abundantly under running water. Gently remove the tentacles, set them aside, and use a knife to remove the eye.
Remove the transparent cartilage from inside the body.
Empty the sack from the remaining viscera and wash it thoroughly under water.
Cut the squid and peel the skin.

Use a spoon to fill the squids with the filling by following the directions below, and close them with a toothpick.

Pour a little oil and a clove of garlic in a pan and sauté the squids.
Pour the white wine and cook slowly with the lid closed for 15-20 minutes.

Season with raw EVO oil.

SQUID STUFFING 

Slice the tentacles of the squid into small pieces.
Pour a drizzle of oil and a clove of garlic into a pan and sauté the tentacles with salt and pepper until they are soft.
Transfer the mixture into a bowl.
Now put the breadcrumbs in the same pan and toast it for about 2-3 minutes; stir often so that it does not stick and/or burn.
Move everything to a bowl and add the parsley, capers, olives, a little lemon zest and a drizzle of EVO oil. The dough will be sandy and compact.

• 3 Organic oranges

• 1 Organic apple

It is important that the fruits are organic since the rind will be used. If organic fruit is unavailable, don’t use the orange rind and peel the apple.
Peel the oranges by removing the zest, the white membrane and the cuticles, divide them into wedges and cut them into pieces.
Slice the rind into strips and set aside
Cut the apples into small pieces and blend them with an immersion blender until a smooth puree is obtained.
Put the oranges, the zest and the apple purée on the stove and bring to boil.
Cook over low heat for about an hour until the jam is thick.

• 2 Large cauliflowers

• 50 ml of EVO oil

• 100 ml of soy milk without added sugar

• Salt to taste

• 40 g of Parmesan cheese

• Grated nutmeg to taste

After dividing the cauliflower into florets, steam it until the consistency is “al dente.”
Combine all the ingredients in a kitchen mixer and whisk everything until the mixture is creamy and free of lumps.
Put the preparation in a non-stick pan and let it heat over a low flame, stirring often to prevent it from sticking.

• 120 g of whole wheat flour

• 130 g of emmer flour (or other cereal to taste)

• 190 g of raw cane sugar (130 g for the pastry and 60 g for the filling)

• 60 g of EVO oil

• 70 ml of water

• Half a packet of yeast

• 15 g of bitter cocoa

• 350 g of pumpkin

• 150 g of coconut milk (or other vegetable drink without added sugar)

• 55 g of cornstarch

• Cinnamon, nutmeg, and cloves to taste

• A pinch of salt

VEGAN SHORTBREAD WITH COCOA

Put 130 g of raw sugar, water, oil, flour, cocoa and a pinch of salt in a bowl.
Mix all the ingredients until you get a smooth dough.
Now wrap the dough with plastic wrapper and place it in the refrigerator for about 1 hour.

PUMPLIN FILLING 

Peel the pumpkin and cut it into pieces and let it boil for about 20 minutes.
Once cooked, pass it with an immersion blender until a homogeneous puree is obtained.
Transfer the pumpkin into a bowl and add the vegetable drink, corn starch, spices, 60 g of raw sugar and a pinch of salt.
Whisk until mixture is homogeneous and free of lumps.

Now remove the vegan pastry from the refrigerator and roll it with a rolling pin on a floured surface until it reaches a thickness of half a centimeter.
Vegan shortbread may be less elastic than traditional shortbread, which is why it is recommended to wet the dough slightly if it is difficult to work or if it’s too crumbly.
Put some oil in the mold and spread it with absorbent paper; “Flour” with cocoa powder, removing excess as you would with flour, and place the pastry inside.
Place the pastry in the fridge for about ten minutes.
Prick the base of the mold with a fork, cover the base with parchment paper and place a weight on top (i.e. beans). Preheat oven to 392° F and bake for 10 minutes.
Once this precooking is complete, remove the weight and the parchment paper, and stuff the pastry with the pumpkin-based mixture. Preheat oven to 356° F and bake for about 50 minutes.
Prepare the cake in advance so that it’s hardened when served.

ALESSANDRA FEDATO
M.Sc in Applied Biology in Nutritional Sciences

“An apple a day, keeps the doctor away” so quotes the popular saying. To be exact, two apples and three servings of carrots is the amount of fruit and vegetables to eat every day to protect us from heart attack and stroke, as well as save our lives. This was revealed by a study presented at Nutrition 2019, the congress of the American Society of Nutrition, which takes place every year in Baltimore (USA). The survey, carried out by a group of researchers from the Friedman School of Nutrition Science and Policy at Tufts University in Boston, is part of a larger project: the “Global Dietary Database” funded by the Bill & Melinda Gates Foundation.

HOW TO AVOID ALMOST 3 MILLION DEATHS A YEAR

The starting point, referring to 2010, is that a low consumption of fruit and vegetables causes more than 2.8 million deaths worldwide each year from cardiovascular diseases. On the one hand, a low fruit intake led to over 1.8 million deaths, respectively from stroke (1.3 million) and coronary heart disease (more than 520 thousand). On the other hand, a low consumption of vegetables has caused 1 million deaths, including strokes (200 thousand) and coronary heart diseases (800 thousand). Specifically, eating little fruit has a more negative impact, almost double, compared to low consumption of vegetables. Furthermore, the risk increases in men (who most likely eat fewer fruits and vegetables than women) and in young adults (who should be free from acute vascular episodes).

To arrive at these results, the researchers quantified the national average consumption of fruit and vegetables in 113 countries (which represent approximately 82% of the world population), based on surveys related to diet in the various states participating in the study. The collected information collected was cross-referenced with clinical data on cardiovascular risk linked to low consumption of fruit and vegetables, as well as on the causes of death in each country. In this way, it has been estimated that eating little fruit causes one death in 7, while a low consumption of vegetables leads to one death in 12.

 

TWO APPLES A DAY AND 12 RAW CARROTS EXTEND LIFE

Based on clinical studies related to cardiovascular risk and Dietary Guidelines, the researchers defined the optimal intake of 1) 1 fruit, 300 g (10.5 oz) per day, which is equivalent to about 2 small apples, and of 2) 2 vegetables (including legumes) of 400 g (14 oz) per day, which corresponds to about 12 raw carrots. Fruits, vegetables, and legumes are sources of substances (potassium, magnesium, antioxidants, phenols, and fiber) that help keep blood pressure and cholesterol levels under control. In addition, they help improve the quality and well-being of the intestinal microbiota (trillions of cells, including bacteria, viruses, and fungi in the gut). In addition, in general, those who follow a healthy diet rich in fruit and vegetables are less likely to be overweight or obese, conditions also linked to increased cardiovascular risk. In any case, experts recommend consuming the right amount of fruit and legumes every day, with a view to improving the health of individuals globally.

 

SOURCES

1. Nutrition 2019 – American Society of Nutrition

https://meeting.nutrition.org/2019/ (last viewed 02/09/2022)

2. Global Dietary Database

https://www.globaldietarydatabase.org/ (last viewed 02/09/2022)

 

A group of psychology researchers from the University of California at Riverside has identified three determinants of so-called “working memory”: age, sleep and mood. In particular, resting well and keeping a positive mood positively affects this part of memory directly linked to our cognitive performance. The study was published in the Journal of the International Neuropsychological Society (July 2019). Let’s see the details to understand the connection between the various factors.

WHAT IS WORKING MEMORY

The “working memory” is that part of short-term memory, which holds information temporarily, and then manages it to carry out cognitive activities. This type of memory is also linked to learning and the ability to reason, so it guides us in the actions we carry out every day as a sort of navigator. Working memory connects actions, perception and long-term memory, thus allowing us to perform different tasks in our daily life.

Furthermore, this type of memory is fundamental – as well as for understanding and reasoning – also for intellect, language, the ability to plan actions and solve a problem creatively. To analyze the correlation between working memory versus age, sleep and mood, the researchers separated these three factors, analyzing their different roles and quantifying their effects.

COMPARING TWO STUDIES

In the past, scientific research had already dealt with analyzing the consequences that the three factors – age, sleep and mood – separately have on memory. In this new study, the American psychologists wanted to statistically isolate the effects of the individual factors considered, related to the quality and quantity of working memory, or what is defined as “memorization capacity”.

Specifically, two studies were conducted separately. In the first, the role of sleep and mood were considered, on a group of 110 university students. In the second study, however, the age factor was analyzed in a group of 31 individuals, ranging from 21 to 77 years. In both cases, participants underwent tests to assess cognitive performance related to working memory. 

QUALITY AND QUANTITY OF THE MEMORY 

The results of the two studies compared show that the three factors analyzed (age, sleep and mood) have a different role on working memory. In particular, sleep and mood can have quantitative effects. That is, if you do not rest enough and, in the same way, suffer from a depressed mood, the amount of information stored decreases and the likelihood of remembering a past event in detail is reduced. In addition, insomnia and low mood, even individually, worsen working memory. Age, on the other hand, affects the quality of memory, meaning that memories (emotions, images, etc.) appear blurry and unclear, like in an old photo faded by time.

The various factors, then, are also linked to each other. If you sleep little and badly, your mood lowers, as well as advancing age can be related to depressed moods. Furthermore, this study is further confirmation of the close link between rest and memory. Finally, this new survey highlights how sleep and mood act on memory independently of each other.

SOURCES

Weizhen Xie, Anne Berry, Cindy Lustig, Patricia Deldin e Weiwei Zhang – Poor Sleep Quality and Compromised Visual Working Memory Capacity – Journal of the International Neuropsychological Society, July 2019

https://www.cambridge.org/core/journals/journal-of-the-international-neuropsychological-society/article/poor-sleep-quality-and-compromised-visual-working-memory-capacity/9E732AA0210371446765F41E68A6A837 (Last viewed: 02/11/2022)

 

By di Fondazione Valter Longo Onlus

Vitamin A is fundamental for the well-being of human organism, in which it is present in the form of retinol. In nature, it exists in two forms: carotenoids (of vegetable origin) and retinoids (of animal origin). It is a fat-soluble vitamin that accumulates in the liver and is absorbed by the intestine.

 

WHAT VITAMIN A USEFUL FOR?

It is fundamental to a healthy eyesight. vitamin A (in the form of retinol) together with its precursors (carotenoids) is one of the components of rhodopsin: a light-sensitive pigment, present on the retina in the rods (organelles capable of capturing light). Retinol, therefore, plays an indispensable role in the mechanism of sight, especially night vision. Furthermore, vitamin A is involved in the regulation of the process of cell growth and differentiation. For this reason, it is essential in the early years of development, as well as for the wellbeing of tissues and organs. It is good for the skin because, in addition to promoting cellular regeneration, it regulates membrane permeability and tissue elasticity. Moreover, it is essential for the teeth and bones. Scientific evidence demonstrates the anti-oxidant role of vitamin A as antitumor. Its anti-oxidant power also acts in strengthening the immune system, as well as protecting the cardiovascular system and constitutes an excellent barrier to possible lung infections.

 

EXCESSIVE OR NON SUFFICENT DOSES OF VITAMIN A

The daily requirement ranges from 3 to 10 mg per day, depending on the time of development, age, gender, and specific conditions. In infants 4.5 mg; in children and teenagers from 3 to 7 mg. In adult men, the recommended dose is 7 mg; while in adult women it is 6 mg, in pregnancy 7 mg, and during breast feeding 10mg. Deficiency or excess of vitamin A during gestation can cause fetus malformation and subsequent growth and development difficulties in pediatric age including acquired blindness. The lack of vitamin A in the organism, in fact, leads to vision problems, which initially manifest themselves with difficulty in twilight vision, up to causing blindness in the most serious cases. Other symptoms linked to vitamin A deficiency are immune system dysfunctions and increased sensitivity to infection.

 

In case of excessive vitamin A intake, it can lead to intoxications, with the appearance of various symptoms: 1) migraines, loss of coordination, visual disturbances, nausea and vomiting for severe toxicity; 2) muscle pain, fatigue, loss of appetite, anemia, headache, irritability, and blurred vision for chronic toxicity. Because it accumulates in the liver, if in excess it can also cause permanent damage to liver and spleen.

 

WHICH FOODS CONTATIN VITAMIN A

Vitamin A, in the form of retinol, is found in products of animal origin, such as liver, oily fish (herring, salmon, tuna, cod liver oil), milk, cheese, butter, yogurt and egg yolk. Among vegetables, vitamin A is found in the form of carotenoids (such as beta-carotene) in particular in yellow, orange, and red vegetables. Amongst vegetables, we find it in carrots, pumpkin, peppers, tomatoes, and sweet potatoes. In fruit, vitamin A is found in apricots, peaches, melon, watermelon, cherries, berries, mango, and papaya. Vitamin A is also found in green vegetables such as spinach, chicory, parsley, broccoli, and spirulina seaweed, as well as in savoy cabbage, cabbage, Brussels sprouts, zucchini, celery, garlic, beans and, in part, also in whole grains (in particular in the wheat germ). Among the dried fruit, we find vitamin A in pistachios. Soybean oil also has a good content of vitamin A. Vitamin A is sensitive to heat and light, it degrades during the cooking process, so it is recommended to take fresh and seasonal foods, as well as eating raw fruit and vegetables. Furthermore, being fat-soluble, it is recommended to dress the vegetables with raw extra virgin olive oil.

 

SOURCES:

• Vitamine – Informazioni generali – EPICENTRO (data ultimo accesso 05.06.2019)
• Vitamine – Studi – EPICENTRO (data ultimo accesso 05.06.2019)
• LARN – Livelli di assunzione di riferimento per la popolazione italiana: VITAMINE. Assunzione raccomandata per la popolazione (PRI) e assunzione adeguata (AI): valori su base giornaliera – Società Italiana di Nutrizione Umana-SINU, 2014 (data ultimo accesso 05.06.2019)
• Vitamin and Mineral Supplement Fact Sheets – NIH National Institute of Health (data ultimo accesso 05.06.2019)

Vitamin A – NIH National Institute of Health

The Mediterranean diet is often the primary focus of many scientific studies due to its protective effects against various age-related chronic diseases. Particularly, a high consumption of olive oil determines these properties. It contains substances that are particularly beneficial for our health, and its pleasant taste makes is tasty and suitable for everyone.

OLIVE OIL AND ITS HEALTH BENEITS
The daily consumption of extra-virgin olive oil (EVOO) helps to counteract the rise in post-meal blood sugar, especially when consuming foods with a high glycemic index, and for individuals living with Type 1 diabetes. Oleic acid, found in olive oil, reduces fasting blood sugar and insulin sensitivity, thus also improving blood circulation.

This has also been proven in healthy subjects. Another beneficial effect of olive oil is closely connected to the prevention of cardiovascular diseases. Specifically, the presence of monounsaturated fatty acids can improve the biosynthesis and metabolic process of cholesterol. Total cholesterol levels are reduced: oleic acid helps reduce “bad” LDL cholesterol, and the presence of polyphenols helps increase “good” HDL cholesterol. As a result, the formation of atherosclerotic plaques is minimized, which can obstruct blood vessels and lead to cardiocirculatory problems like stroke or heart attack. Oleic acid, polyphenols, and vitamin E contained in EVOO, in addition to protecting the arteries from oxidative damage, and atherogenesis, help decrease blood pressure. These observations have been proven by scientific research.

Other studies point to the protective effects of olive oil, especially EVOO, against tumors, as it contains various substances that can trigger the death of cancer cells. For example, oleic acid, squalene, and polyphenols have anti-tumor effects and can prevent the risk of breast and ovarian cancer. The polyphenols found in olive oil can even protect against colorectal cancer. Other investigations have linked the intake of EVOO and healthy bone density and with protective effects against osteoporosis. Furthermore, recent scientific research shows that olive oil has a protective effect against cognitive decline.

OLIVE OIL, DIGESTION, AND INTESTINE
Extra-virgin olive oil is the most digestible vegetable oil, thanks to the high content of monounsaturated fatty acids. The high concentration of oleic acid (65-80%) can reduce gastric secretion and prevent/heal gastritis and ulcers. Oleic acid stimulates the gallbladder and promotes fat digestion. Its chemical structure makes it fluid, and facilitates the passage along the intestinal mucosa, with a mildly laxative effect (if taken on an empty stomach). Furthermore, polyphenols in olive oil have an important anti-microbial activity.

THE RIGHT AMOUNT OF OLIVE OIL
According to experts, 10-20g/day (1-2 tbsp) EVOO is enough to experience health benefits.

Its high smoke point (180-210 ° C) also makes it suitable for cooking, extra virgin olive oil is also suitable for cooking, but the degradation of its bioactive compounds can lead to the formation of stomach irritants and be toxic to the liver. It’s better to consume raw EVOO during meals to preserve its nutritional properties.

 

SOURCES

1. Valls-Pedret C et al.; Mediterranean diet and age-related cognitive decline: a randomized clinical trial; JAMA International Medicine 2015 Jul.
2. Guasch-Ferré M et al.; Olive oil intake and risk of cardiovascular disease and mortality in the PREDIMED Study; BMC Med. 2014 MayG
3. Sofi F et al.; Accruing evidence on benefits of adherence to the Mediterranean diet on health: an updated systematic rewiev an meta-analysis; The American Journal of Clinical Nutrition 2010 Nov.
4. Sofi F et al.; Mediterranean diet and health status: an updated meta-analysis and proposal for literature-based adherence score; Public Health Nutrition 2014 Dec.
5. Estruch R et al.; Mediterranean diet for primary prevention of cardiovascular disease; The New England Journal of Medicine 2013 AprE
6. Bendinelli B; Fruit, vegetables, and olive oli and risk of coronary heart disease in Italian women: the EPOCOR Study; The American Journal Clinical of Nutrition 2011 Feb.

López-Miranda J et al. Olive oil and health: summary of the II international conference on olive oil and health consensus report, Jaén and Córdoba (Spain) 2008. Nutr Metab Cardiovasc Dis. 2010 May.

Vitamin C is essential for health. Also known as ascorbic acid, it is a water-soluble vitamin that has to be introduced with our diet because our body does not synthesize it.

THE BENEFITS OF VITAMIN C

Vitamin C is key to many important functions, and essential for overall well-being. First of all, it stimulates the immune system by protecting us from seasonal respiratory illnesses, and also has anti-viral and anti-inflammatory properties. It helps prevent flu and cold symptoms, and can even help alleviate some of the effects of asthma. Vitamin C and Vitamin E are important for our health thanks to their antioxidative properties that protect against free radicals and cellular aging. The antioxidative role of Vitamin C can also prevent and treat tumors.

Vitamin C is involved in the synthesis of collagen, a structural protein that is essential for the formation of connective tissue (epidermis, muscle, bone, cartilage, etc.). It both helps keep tissue healthy and repair damaged tissue. For example, it stimulates wound healing, prevents bleeding, and repairs fractured bones. Additionally, Vitamin C facilitates the absorption of Iron, as it contributes to the production of red blood cells and the synthesis of hemoglobin. As a result, it can reduce both chronic fatigue and muscle fatigue. This is why Vitamin C is necessary for individuals with anemia.

Vitamin C is also important for the well-being of the cardiovascular system. It keeps arteries clean and cholesterol levels low. It is therefore a valuable key player in preventing heart disease and reducing the risk of heart attack. Furthermore, it is essential for the nervous system as it is involved in the synthesis of certain neurotransmitters and hormones, including norepinephrine and serotonin, which are important for psychological functions and good mood. Vitamin C can even help prevent neurovegetative diseases like Alzheimer’s.

SOURCES OF VITAMIN C

Vitamin C is mainly found in fresh fruits and vegetables, particularly citrus fruits (oranges, grapefruit, and lemons), berries (strawberries and currants), and also in kiwis, cherries, pineapple, melon, watermelon, and papaya (especially fermented). The vegetables that are rich in Vitamin C include leafy greens (spinach, broccoli, cauliflower, turnip, greens, parsley, rocket, beet, thyme, dandelions, and nettle). Solanaceae are also good sources: sweet peppers (red, green, and yellow), tomatoes, chili, and new potatoes. Finally, it can also be found in asparagus and peas.

Vitamin C has a labile structure that is sensitive to light and heat, and can be easily broken down during cooking or simply by the oxygen in the air. For this reason, it is best to consume fresh and well-preserved products. Freezing helps preserve its structure and properties. The best cooking method for Vitamin C rich vegetables is steam. Pay attention to caffeine and nicotine, two substances that limit Vitamin C absorption.

VITAMIN C REQUIREMENTS

The daily requirements range from 75mg for women to 90mg for men, and they have lower and upper limits of 10mg and 200mg per day. In case of Vitamin C deficiency, the most common symptoms are fatigue, muscle soreness, and increased viral infections, and more severe ones include capillary fragility, bruising, unhealed wounds, swelling, and joint pain. In this case, it would be wise not only to increase Vitamin C intake from the diet, but also consider taking supplements.

SOURCES:

1) Vitamine – Informazioni generali – EPICENTRO (Last Accessed 05.30.2019)
2) Vitamine – Studi – EPICENTRO (Last Accessed 05.30.2019)
3) LARN – Livelli di assunzione di riferimento per la popolazione italiana: VITAMINE. Assunzione raccomandata per la popolazione (PRI) e assunzione adeguata (AI): valori su base giornaliera – Società Italiana di Nutrizione Umana-SINU, 2014 (Last Accessed 05.31.2019)
4) Vitamin and Mineral Supplement Fact Sheets – NIH National Institute of Health (Last Accessed 05.30.2019)
5) Vitamin C – NIH National Institute of Health (Last Accessed 05.30.2019)

Long-chain polyunsaturated fatty acids are divided into two categories: omega 3 and omega 6 fatty acids. They are classified according to their chemical structure and the position of the last double bond: omega 3 fatty acids on the third carbon atom, and omega 6 on the sixth carbon atom.

 

WHAT ARE THE OMEGA 3 FATTY ACIDS?

They are defined as essential fatty acids since our body is not able to synthesize them, however, they are necessary for important physiological functions and must thus be consumed through food. Omega 3 and omega 6 fatty acids undergo different metabolism, with distinct biochemical pathways since they cannot be transformed into each other. The precursors of omega 3 and omega 6 essential fatty acids are alpha-linoleic acid (ALA) and linoleic acid (LA) for omega 6, respectively. Their mechanism of action is based on the transformation into biologically active substances, eicosanoids, which are further split into three molecular categories: leukotrienes, thromboxanes, and prostaglandins. The main derivatives of alpha-linoleic acid are EPA (eicosapentaenoic) and DHA (docosahexaenoic acid).

 

FUNCTIONS OF OMEGA 3 FATTY ACIDS

 

Omega 3 fatty acids play an important role in various physiological functions, and impact different systems of the body. Essential fatty acids, for example, are fundamental components of plasma membranes because they favor fluid and elastic environments and improve endothelial function. For this reason, they are important for healthy skin, especially in the case of dermatological problems like dermatitis and psoriasis. In addition, they also play an important role in the health of the retina and the reproductive system. Furthermore, omega 3s are essential for the development of the nervous system in the embryo, growth, and brain function. They can even reduce the onset of depression and prevent mild senile dementias and Alzheimer’s disease.

 

At the cardiovascular level, they have shown beneficial effects in regulating blood pressure and heart rhythm, as well as elasticity to the walls of blood vessels. In addition, they have an anti-platelet aggregation action, reducing the formation of clots due to atherosclerotic plaques, and thus decreasing the risk of thrombosis. They also limit the levels of triglycerides and bad cholesterol (LDL), and they can prevent cardiovascular disease. Omega3s are particularly useful in combating inflammatory states and autoimmune diseases such as Rheumatoid arthritis, Ulcerative colitis, and Chron’s disease. However, they have been shown to reduce the risk of chronic diseases, such as diabetes and cancer.

 

WHICH FOODS CONTAIN OMEGA 3 FATTY ACIDS?

Vegetables mainly contain omega 3 ALA, which are found mainly in dried fruit (walnuts, almonds, and cashews), seed oils (linseed, chia, sunflower, and pumpkin), in their respective vegetable oils (particularly concentrated in linseed oil), as well as in soybean oil and extra-virgin olive oil. Other vegetable sources of omega 3 are legumes, such as soy, cannellini, and broad beans, and plant-based drinks like almond and oat milk.

 

Foods of animal origin, on the other hand, contain long-chain omega 3 EPA and DHA. They are concentrated in the fat of blue fish that live in cold waters (herring, halibut, mackerel, cod, salmon, sardines, tuna, swordfish, anchovies, sole, plaice) and also fish from lakes and streams such as trout, and whitefish. A good amount of fatty acids is also present in shellfish (mussels, oysters, scallops, and octopus), and crustaceans (lobster, shrimp).

 

WHAT HAPPENS IN THE CASE OF OMEGA 3 DEFICIENCY?

The daily requirement of EPA and DHA is 250 mg per day; but symptoms associated with essential fatty acid deficiency are varied. In children they can cause growth problems, hyperactivity, and behavioral issues, including Attention Deficit Hyperactivity Disorder (ADHD). In adults, skin rashes, inflammatory states, cardiovascular disorders, and other chronic-degenerative diseases. In the case of deficiency, it is recommended to take food supplements in the form of gels containing cod liver oil, sardine, or salmon oil, always under medical supervision or with the help of a nutritionist.

 

>>> For further scientific information about a healthy lifestyle and healthy eating habits, visit the CREATE CURES FOUNDATION AND FONDAZIONE VALTER LONGO websites, where you will also find several publications of clinical studies.

 

SOURCES:

• Longo V., “Alla tavola della longevità” 2017, Vallardi Editore
• LARN – Livelli di assunzione di riferimento per la popolazione italiana: LIPIDI – Società Italiana di Nutrizione Umana – SINU, 2014 (Last viewed 11.13.2021)
• Omega-3 Fatty Acids – NIH National Institute of Health (Last viewed 11.13.2021)
• Omega-3 Fats Deliver Oh Mega Benefits (Last viewed 11.13.2021)
• Omega-3 fatty acids – World’s Healthiest Foods rich in omega-3 fats – The World’s Healthiest Foods (Last viewed 11.13.2021)

 

More than a third of diabetic patients over the age of 30 are wrongly diagnosed with Type 2 diabetes, when in fact they have Type 1 diabetes. These are the results that emerged from a study that was published in Scientific Diabetology (July 2019). The team was led by Augus Jones from the Exeter Medical School (UK).

 

TWO TYPES OF DIABETES TREATED DIFFERENTLY

Before we dive into the new study, it is important to make a clear distinction between the two types of diabetes. Individuals who suffer from Type 1 diabetes have severe insulin deficiency since the cells of the pancreas that produce insulin are not recognized by the immune system and are thus attacked and destroyed. These individuals are often diagnosed during childhood and after 3 years, need to begin insulin treatment (by injection or insulin pumps) to control blood glucose levels.

Individuals with Type 2 diabetes are generally diagnosed during adulthood and, at least in the early stages, can also manage the disease through healthy eating, exercise, weight maintenance, and oral medications. These methods, however, are not effective for the treatment of Type 1 diabetes.

The correct diagnosis of Type 1 diabetes in adults is made difficult by the fact that numerous patients with Type 2 diabetes are thin and have lower genetic risk of type 1 diabetes (p< 0.001). New surveys show that if individuals who are diagnosed with Type 2 diabetes need insulin within the first three years after diagnosis, then it is more likely that they actually suffer from Type 1 diabetes. In this case, further hematological tests would be needed to identify which type of diabetes it is, provide adequate treatment, monitoring, and educational support.

 

THE STUDY IN DETAIL

The researchers monitored 385 individuals with insulin-treated diabetes, diagnosed after age 30, from a cohort of the Diabetics Alliance for Research in England (DARE).

 

21% of them met the inclusion criteria for Type 1 diabetes. Of these, 38% had never been treated with insulin prior to diagnosis, and 47% self-reported having Type 2 diabetes. Rapid insulin requirement was highly predictive of severe endogenous deficiency. In fact, 85% of participants required insulin treatment within one year of diagnosis, and 47% of those initially untreated, who needed it within 3 years of diagnosis, showed severe endogenous insulin.

DOCTORS SHOULD PAY SPECIAL ATTENTION

Individuals with late onset of Type 1 diabetes diagnosed after age 30 have characteristics that are similar to individuals with juvenile-onset Type 1 diabetes. So, it is not easily identified. Doctors need to be aware that patients who do switch to insulin therapy within 3 years of diagnosis, most likely have Type 1 diabetes, and must receive ad hoc treatment and educational support.

SOURCES

Thomas Nick, Augus Jones et al. – Type 1 diabetes defined by severe insulin deficiency occurs after 30 years of age and is commonly treated as type 2 diabetes-“Diabetologia” (July 2019)

“We live in a society exquisitely dependent on science and technology, in which hardly anyone knows anything about science and technology.” – Carl Sagan

Today, November 10, is the World Science Day for Peace and Development, proclaimed in 2001 by UNESCO. This day celebrates the significant role of science in society, the need to involve a wide audience in debates on scientific issues, and the importance of science in our daily lives. In addition to having an informative role on scientific developments, it is also an opportunity to celebrate scientists and encourage our societies to be more sustainable.

This year’s theme is: “Building Climate-Ready Communities”, to raise awareness among the population on the great challenge posed by climate change.

Since its proclamation, this Day has led to the creation of many projects, of funding and of concrete programs for science, all over the world. In addition, it has favored collaborations between scientists whose work is focused on regions facing particular conditions: an example is the foundation of IPSO, the Israeli-Palestinian Organization for Science, an organization supported by UNESCO.

SCIENCE AT HOME AND IN SCHOOLS: CREATE CURES FOUNDATION, FONDAZIONE VALTER LONGO ONLUS, AND THEIR FOUNDER’S COMMITTMENT

Our Foundations’ main objective is precisely that of making discoveries and advances in the scientific field available to everyone, 1) on the subject of longevity and healthy nutrition, a balanced lifestyle, as well as the prevention of many non-communicable diseases (cancer, diabetes, cardiovascular diseases, autoimmune diseases like multiple sclerosis, and neurodegenerative diseases likeAlzheimer’s); 2) regarding integrated therapies that support and render standard therapies more effective in the treatment of many non-communicable pathologies. We do not underestimate the importance of having access to scientific progress, and we work to create scientific dissemination activities that reach as many people as possible. As proof of this last statement:

1) the many highly informative books written by Professor Longo that bring science, progress and scientific discoveries into people’s homes and lives, with the aim of changing our lifestyle for the better or offering support in case of need:

2) Fondazione Valter Longo’s projects in schools, centers for people with disabilities or helpingwomen escaping violence, in addition to nutritional assistance for all those who wish to live a healthy life or those who suffer from severe illnesses. The goal behind each of these projects is to inform and raise awareness regarding proper nutrition and its key role in living a healthy and long-lasting life, as well as offering concrete support and guidelines for those who need it.

With regard to this year’s theme “Building Climate-Ready Communities”, among our many projects, our school projects are of particular relevance, as their goal is to educate students about a healthy and sustainable diet for themselves, the community and the environment by organizing webinars and bycreating school materials and kits for both teachers and students.

By using brainstorming activities, sharing circles, role-playing, mind maps, and storytelling, this project also helps students to better understand environmental problems, their causes and consequences, to grasp the impact of lifestyle and nutrition on the environment, and to start learningabout personal and environmental health, well-being and longevity by practicing self-analysis and self-responsibility.

For more information about our programs for schools visit our website, subscribe to our newsletterand write to [email protected]

OUR ADVICE: A HEALTHY PLANETARY DIET

The Create Cures Foundation and Fondazione Valter Longo Onlus promote healthy and sustainable Longevity and Professor Valter Longo’s Longevity Diet is a healthy planetary diet, in line with the report published by the Eat-Lancet Commission on Food, Planet, and Health in Lancet, a world-leading medical journal.

37 world-renowned scientists, from 16 different countries, and experts in various fields, came together in 2019 to create the report, which defines, on a highly scientific basis, healthy diets (“Planetary Healthy Diets”) for humans that are also sustainable for the planet.

For example, limited or nonexistent consumption of meat, especially red meat, and dairy products, reduced sugar intake and a focus on nuts, vegetables, fruits, whole grains, plant–based protein, and unsaturated fats may have, as indicated in the report, an important impact on one’s own health and on the environment (by counteracting global warming caused by the emission of greenhouse gases).

The same report indicates that a change in diet, such as the one described above, is necessary by by2050 in order to achieve the United Nations Sustainable Development Goals, in compliance with the Paris Agreement on climate change, and avoid serious damage to people and the planet. The aim is to encourage sustainable production systems that can meet the demand by providing a healthy diet to the growing population.

For more information about the Longevity Diet, you can read Professor Longo’s books, subscribe to our newsletter or contact our nutritionists for assistance and nutritional advice at [email protected].