Oat, My Goodness!

Avena sativa, also called the common oat, is a grain full of healthy goodness. Oats are often used for breakfast cereal, oatmeal, granola and as a flour for baking breads and cookies. A dietary source to fuel the body, a 3.5 ounce serving of oats provides over 60 grams of carbohydrates, 16 grams of protein, and about 7 grams of fat.

Oats contain beta-glucans, which are known to decrease saturated fat in the blood and may reduce the risk of heart disease. Most people are familiar with oat as a medicinal food for its ability to regulate cholesterol.

Other important effects of having a serving of oats in your daily diet include: support for digestion, sexual health, and bone health, as well as enhancing energy and maintaining a positive mood. Oat is a fantastic source of dietary fiber, which helps maintain a healthy gut. Oat has been studied in the management of male sexual dysfunction as well as managing menstrual symptoms and regulating blood sugar levels. It's also an excellent source for B vitamins and the mineral manganese, which play important roles in physiological processes that support the health of mind and body.

If you are gluten sensitive be sure to look for gluten free oats.

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Reference

Calcium Essential for Stong Bones, Sound Sleep

Did you know that Calcium, the most abundant mineral in the human body, is not only essential for strong bones, it also supports healthy functioning of the cardiovascular, musculoskeletal, and nervous systems? Research shows a relationship between Calcium intake and risk for heart disease, colorectal cancer, kidney stones, PMS, and managing a healthy weight. When it comes to sound sleep, insufficient dietary Calcium has been associated with insomnia. Calcium is instrumental in the way our brains cycle through the stages of sleep and in the ability to generate brain chemicals, including tryptophan, associated with deep sleep.

The best way to get calcium is through whole foods. Dairy products are abundant in the mineral in a form that's easy for most people to digest. Vegans sources of this mineral include almonds, dark leafy greens, and tofu. However, figuring out how much calcium you're actually getting from veggies is tricky. If a vegetable contains oxalic or phytic acid, then the calcium may be poorly absorbed because of the acids. For example, 1 c. of frozen spinach contains nearly as much calcium as 1 c. of milk, but only a tenth as much is absorbed because of the oxalic acid.

For a healthy adult, the recommended intake for a Calcium supplement is 1,000 - 1,500 mg daily, depending on health status and lifestyle habits including exercise. There are many factors and forms of calcium supplements (e.g., carbonate, citrate), that affect how well the body absorbs the mineral. Also, calcium supplements can interact with other medications. Too much calcium can stress other bodily systems, leading to health problems. For these reasons, consult with Dr. Bossio as to which type and dosage of calcium is best for you.

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References

Minerals for Your Health

Minerals are important nutrients in your diet that help the body maintain good health and resist infection--including the mouth and teeth. Minerals are inorganic elements that come from the earth, soil, and water and are absorbed by plants. Animals and humans absorb minerals from the plants they eat.

There are two kinds of minerals--macrominerals and trace minerals--that your body uses within its cells for many different jobs. Macrominerals are required in larger amounts and are necessary for processes such as building bones, making hormones, contracting muscles, and regulating your heartbeat. They also play a role in brain function. Macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. Trace minerals, including iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium, are needed in much smaller quantities.

Consuming too much or too little of any mineral can have negative effects on health. For most people in good health, a safe range for consumption of minerals has been established (see Resources). Personal variation comes into play depending on one's region, history of illness, and dietary restrictions.

Conventional wisdom dictates that the best way to get the minerals (and vitamins) your body needs is to eat a balanced diet that includes a wide variety of foods. However, recent research shows that while the vitamin content of food remains relatively stable over time, mineral content is becoming depleted. There are many reasons for this; erosion, farming practices, pollution, and even the way we cook can affect the nutrient density of both conventionally and organically harvested foods. Consequently, Dr. Bossio may recommend trace mineral supplementation even for someone eating the healthiest diet possible.

Resources
Bionutrient Food Association.
Human Performance Resource Center. "Food Sources of Minerals."
Recommended Intake and Functions of Minerals.

References

• Coulston, A., C. Boushey, and M.G. Ferruzzi, eds. Nutrition in the Prevention and Treatment of Disease. Oxford: Academic Press, 2013.
• Davis, D.R. "Declining Fruit and Vegetable Nutrient Composition: What Is the Evidence?" HortScience 44, no. 1 (February 2009): 15-19.
• Foundation for Alternative and Integrative Medicine. "Sustainable Agriculture and Nutrient Dense Foods." Accessed March 2015.
• Kabata-Pendias, A. Trace Elements in Soils and Plants. Boca Raton: CRC Press, 2011.
• Marler, J.B., and J. Wallin. "Human Health, the Nutritional Quality of Harvested Food and Sustainable Farming Systems." Nutrition Security Institute White Paper. Bellevue: WA, 2006.
• Thomas, D. "A Study on the Mineral Depletion of the Foods Available to Us as a Nation over the Period 1940 to 1991." Nutrition and Health 17, no. 2 (April 2003): 85-115.

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Vitamin D

Vitamin D - also known as the "sunshine vitamin" - is actually a hormone and an essential part of the human body. Throughout evolution, sunlight has produced vitamin D in the skin, but the advent of the electric light and sunblock, as well as a common fear of skin cancer, seem to have led to a mass vitamin D deficiency. In fact, the recommended daily intake (RDI) for vitamin D recently tripled, going from a recommended 200 IU (5 mcg) for adults up to 50 years of age to 600 IU (15 mcg) for those 1 to 70 years of age, based mainly upon bone health research.

A vitamin D deficiency can cause osteopenia, osteoporosis, increased risk of fracture, sunken pelvic area (due to rickets) and trouble getting pregnant and delivering a baby naturally.

Of the six forms of vitamin D, vitamins D2 and D3 have been identified as the most important for human nutrition. Vitamin D2 predominantly comes from the sun and fungi, such as mushrooms. Vitamin D3 can be produced in the body from the absorption and conversion of the sun's UVB rays or from animal sources.

Because vitamin D affects the entire body, it is vital to maintain your body's vitamin D levels. If you're looking for a vitamin D boost, try eating fatty fish, mushrooms, liver, egg yolks, milk, and yogurt. Better yet, get plenty of direct sun exposure. If you are concerned that your vitamin D levels are not up to par, talk to Dr. Bossio about an assessment and individualized plan.

Resources

• Holick, M. "Vitamin D: A D-Lightful Solution for Health." Journal of Investigative Medicine 59, no. 6 (2011): 872-880.
• Phillips, K., R. Horst, N. Koszewski, and R. Simon. "Vitamin D4 in Mushrooms." PLOS ONE (August 3, 2012). doi: 10.1371/journal.pone.0040702.
• U.S. Department of Health and Human Services. National Institutes of Health, Office of Dietary Supplements. "Vitamin D Fact Sheet for Health Professionals." November 10, 2014.

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