In the midst of cold and flu season, zinc is a powerhouse mineral essential for a strong immune system. It is also important for wound healing, testosterone production, and even your sense of taste and smell. Listen in this week as Dee dives into everything you need to know to harness the benefits of zinc, from the top food sources, best types of zinc supplements, and strategies to boost absorption.

Reference:

Kiouri, D. P., Tsoupra, E., Peana, M., Perlepes, S. P., Stefanidou, M. E., & Chasapis, C. T. (2023). Multifunctional role of zinc in human health: An update. Experimental and Clinical Sciences Journal, 22, 809–827. https://pmc.ncbi.nlm.nih.gov/articles/PMC10539547/

Link to purchase zinc picolinate supplement: https://amzn.to/4h4feiB

Two studies published in the same week reveal how seed oils like canola, corn, soy and cottonseed may increase inflammation, creating a pathway for cancer to thrive. On the flip side, omega-3-rich fish oils show promise in reducing inflammation and bolstering the immune system. Listen in this week as Dee discusses the science behind these findings and their potential impact on your health.

References:

Aronson, W. J., Grogan, T., Liang, P., Jardack, P., Liddell, A. R., Perez, C., Elashoff, D., Said, J., Cohen, P., Marks, L. S., & Henning, S. M. (2024). High omega-3, low omega-6 diet with fish oil for men with prostate cancer on active surveillance: The CAPFISH-3 randomized clinical trial. Journal of Clinical Oncology, JCO2400608. Advance online publication. https://doi.org/10.1200/JCO.24.00608

Soundararajan, R., Maurin, M. M., Rodriguez-Silva, J., Upadhyay, G., Alden, A. J., Gowda, S. G. B., Schell, M. J., Yang, M., Levine, N. J., Gowda, D., Sundaraswamy, P. M., Hui, S., Pflieger, L., Wang, H., Marcet, J., Martinez, C., Bennett, R. D., Chudzinski, A., Karachristos, A., . . . Yeatman, T. J. (2024). Integration of lipidomics with targeted, single cell, and spatial transcriptomics defines an unresolved pro-inflammatory state in colon cancer. Gut, gutjnl-332535. https://doi.org/10.1136/gutjnl-2024-332535

Peeling Back the Benefits: The Wonders of Banana Peel Flour

Most people discard banana peels and only eat the fruit inside. However, research shows that the peels of bananas have many health benefits when dried and ground into flour. Listen in this week as Dee discusses this sustainable, nutrient-rich flour and some creative ways to incorporate banana peel flour into your recipes while reducing food waste and supporting a healthier lifestyle.

Reference:

Shafi, A., Ahmad, F., & Mohammad, Z. H. (2022). Effect of the addition of banana peel flour on the shelf life and antioxidant properties of cookies. ACS Food Science & Technology, 2(8), 1355–1363. https://doi.org/10.1021/acsfoodscitech.2c00159

It is widely known that episodes of high stress, even short ones, temporarily impair artery function. To make things worse, people often eat high-fat foods in times of stress, which puts more stress on the cardiovascular system. Listen in this week as Dee discusses a study showing how drinking a special kind of cacao drink may be the antidote to the cardio impacts of high stress and high fat meals.

Reference:

Baynham, R., Veldhuijzen van Zanten, J. J. C. S. V., & Rendeiro, C. (2024). Cocoa flavanols rescue stress-induced declines in endothelial function after a high-fat meal, but do not affect cerebral oxygenation during stress in young, healthy adults. Food & Function, 15(23), 11472–11490. https://pubs.rsc.org/en/content/articlelanding/2024/fo/d4fo03834g

Why do people regain weight more quickly than expected after successfully losing it? Research shows that once someone has been overweight or obese, the genes in their fat cells undergo changes, creating a "memory" of the overweight state. This makes it easier for the body to return to that state. Listen in this week as Dee discusses this fascinating research, and what it means for long term weight loss maintenance.

Reference:

Hinte, L. C., Castellano-Castillo, D., Ghosh, A., Melrose, K., Gasser, E., Noé, F., Massier, L., Dong, H., Sun, W., Hoffmann, A., Wolfrum, C., Rydén, M., Mejhert, N., Blüher, M., & Von Meyenn, F. (2024). Adipose tissue retains an epigenetic memory of obesity after weight loss. Nature, (2024). https://www.nature.com/articles/s41586-024-08165-7

Reducing sugar intake not only protects you from the negative effects of overconsumption but also offers surprising benefits that you can experience quickly. Listen in this week as Dee discusses which conditions can be improved by reducing sugar—and what you can do to start limiting your sugar intake today.

Reference:

Austin, D. (2024, November 18). Giving up sugar can change your body for the better—within days. National Geographic. https://www.nationalgeographic.com/science/article/health-benefits-of-reducing-sugar

A promising change for the USDA's 2025 Dietary Guidelines to suggest limiting or avoiding ultra-processed foods has been dashed. A scientific advisory committee has declared there is not enough evidence to recommend avoiding them. Listen in this week as Dee discusses how they came to their conclusion, and why she and many experts disagree with it.

Reference: 

Callahan, A. (2024, November 14). Why the next dietary guidelines might not tackle ultraprocessed foods. The New York Times. https://www.nytimes.com/2024/11/06/well/eat/ultraprocessed-foods-dietary-guidelines.html

While its caffeine content is known for improving cognitive function, the true heroes of coffee are its antioxidants and polyphenols. These compounds may help to ward off or reverse many chronic conditions, proving coffee to be more than just an energizing beverage.Listen in this week as Dee discusses how your morning brew might be contributing to your health in surprising ways!

Reference: 

Kolb, H., Kempf, K., & Martin, S. (2020). Health effects of coffee: Mechanism unraveled?. Nutrients, 12(6), 1842. https://pmc.ncbi.nlm.nih.gov/articles/PMC7353358/

Does beer have a secret superpower? Research shows that moderate, mindful beer enjoyment might be a little healthier than you think. Listen in this week as Dee discusses the research showing the health benefits of the bitter acids and polyphenols found in the compounds that also give beer its flavor and aroma. 

Reference: 

Carbone, K., & Gervasi, F. (2022). An updated review of the genus Humulus: A valuable source of bioactive compounds for health and disease prevention. Plants, 11(24), 3434. https://pmc.ncbi.nlm.nih.gov/articles/PMC9782902/

Air fryers have become a popular kitchen tool, and they're generally considered a safer way to create a crispy texture to foods than deep frying, but they do still pose some health risks. Listen in this week as Dee offers valuable insights on the pros and cons of preparing food in an air fryer.

Reference: 

De Oliveira, V. S., Viana, D. S. B., Keller, L. M., De Melo, M. T. T., Mulandeza, O. F., Barbosa, M. I. M. J., Júnior, J. L. B., & Saldanha, T. (2024). Impact of air frying on food lipids: Oxidative evidence, current research, and insights into domestic mitigation by natural antioxidants. Trends in Food Science & Technology, 147, 104465. https://www.sciencedirect.com/science/article/abs/pii/S0924224424001419