Newsletter #123: Vitamin C and Cruciferous Vegetables 🍊🥦
Hello Friends!
Welcome to the latest edition of the humanOS newsletter!
This week, we learned that higher levels of vitamin C are associated with greater muscle mass (although the relationship between antioxidants and health is pretty complicated - check out this podcast to learn more about that); using phones and tablets at night is linked to poorer sperm quality; certain lifestyle habits are consistently correlated to weight regain in people trying to maintain weight loss over the course of two years; and eating cruciferous veggies seems to be connected to healthier blood vessels later in life. Once again, remember to eat your broccoli, it’s good for you. 😎
See below for more info, and please stay safe everyone. 👇
This Week’s Research Highlights
🍊 Higher levels of vitamin C are associated with greater estimated skeletal muscle mass.
Researchers analyzed data from >13,000 middle-aged men and women in the European Prospective Investigation into Cancer and Nutrition–Norfolk cohorts. Fat-free mass, as a proxy for skeletal muscle, was estimated using bioelectrical impedance. Dietary vitamin C intakes were calculated from seven-day food diary data, and plasma vitamin C was measured in peripheral blood. The researchers determined that both dietary vitamin C and plasma ascorbic acid were positively associated with measures of skeletal muscle mass in both men and women, with stronger association in women. Underlying mechanisms are not entirely clear. Vitamin C may block oxidative damage to muscle, as well as reduce concentrations of inflammatory cytokines, which in turn could help protect against age-related sarcopenia and skeletal muscle loss.
📱Electronic media use at night is correlated with poor sperm quality.
Researchers obtained semen samples from 116 men undergoing fertility evaluation. Exposure to the screens of electronic devices and sleep habits was determined via questionnaires. They found that smartphone and tablet usage in the evening, and after bedtime, was negatively correlated with sperm motility and sperm concentration, and positively correlated with the percentage of immotile sperm. Furthermore, sleep duration was positively correlated with sperm motility and negatively correlated with semen pH.
📈 Consuming less fish, getting fewer steps per day, and eating at restaurants are linked to weight regain.
Researchers analyzed longitudinal data from the MAINTAIN-pc trial, a trial which compared weight maintenance regimens in adult primary care patients with recent intentional weight loss of ≥ 5%. They examined dietary habits, physical activity, and sedentary behavior, and looked at follow-up data at 6 and 24 months. In fully adjusted models, it was determined that more frequent restaurant dining, reduced fish consumption, and less physical activity (measured by steps per day) were most consistently associated with weight regain at both 6 and 24 months. In addition, more sedentary behavior was associated with weight regain at 6 months while reduced consumption of low-fat foods, and more desserts and sugary beverages were associated with weight regain at 24 months.
🥦 Eating more cruciferous vegetables is associated with reduced vascular disease.
Researchers examined data from 684 older women (mean age 74.9 years) enrolled in the Calcium Intake Fracture Outcome Study. Dietary intake was assessed using a food frequency questionnaire and abdominal aortic calcification was scored from radiograph images using a validated scale.
After adjusting for potential confounders, they found that individuals with a higher intake of cruciferous vegetables (>44.6 grams per day) showed 46% lower odds of having extensive abdominal aortic calcification, in comparison with those with lower intakes (<15 grams per day). Importantly, total vegetable intake, and each of the other vegetable types, did not show such a relationship.
Podcasts We Loved This Week
- Sue Carter: Oxytocin: More Than Just a “Love Hormone.” Via Nourish Balance Thrive Podcast.
- Matthew Walker: AMA #3 – Fasting, gut health, blue light, caffeine, REM sleep, and more. Via The Drive with Peter Attia.
- Amy Nordrum: How Do You Solve The Problem Of Vaccine Distribution? Via Science Friday.
Products We Are Enjoying
Real Food From the Ground Up Cauliflower Crackers
Cauliflower seems to have found its way into everything of late (including products that probably should never contain cauliflower). This, however, is one of the better examples of that phenomenon. They have 100 calories for about 40 (itty bitty) crackers, which is decent, and the main ingredient is cauliflower powder, so they are actually quite nutritious for a cracker. If you’re looking for something crunchy and healthy-ish to munch on while watching football this weekend, this would certainly fit the bill. These crackers do have a distinct cauliflower taste, so be ready for that.
