This comprehensive review highlights that vitamin C is essential for human health because we cannot make it ourselves. The best approach is to get vitamin C from a balanced diet and thoughful supplementation during times of stress. People who eat plenty of fruits and vegetables will get enough vitamin C from food, but certain groups—like smokers or those with poor diets—should pay extra attention to their intake.
This study from The Journal of Nutrition helps explain a big mystery in nutrition: why MK-4 is the dominant form of vitamin K found in our tissues, even though we eat mostly vitamin K1 (from greens) and other K2s (from fermented foods). Researchers fed mice different types of vitamin K and tracked how their bodies used it. No matter what kind of K they ate—K1, MK-4, MK-7, or MK-9—their tissues mostly converted it to MK-4. That means MK-4 might be the key “active” form used by our organs, and your body knows how to make it—if it gets enough of the raw materials.
This large study from the Netherlands found that people who ate more vitamin K2 (menaquinone)—mostly from fermented foods like cheese—had fewer heart attacks, lower risk of dying from heart disease, and less calcium buildup in their arteries. Interestingly, vitamin K1, which comes from leafy greens, didn’t show the same benefits. This tells us that vitamin K2 may play a special role in keeping our blood vessels healthy and flexible.
Metabolic Syndrome is a group of conditions—like belly fat, high blood sugar, and high blood pressure—that work together to raise your risk of heart disease and type 2 diabetes. This 2022 review breaks down how metabolic syndrome develops, what makes it worse, and what might help reverse it. It’s not just about calories—it’s also about inflammation, insulin resistance, your microbiome, and even inherited traits.
✔ Insulin resistance is the central cause of metabolic syndrome, often driven by belly fat and inflammation.
✔ Your fat tissue acts like a hormone-producing organ and can fuel inflammation.
✔ Mitochondria, gut bacteria, and even your parents’ health history play roles in your risk.
✔ Butyrate production, curcumin, probiotics, and lifestyle changes like the Mediterranean diet can help.
This is one of the most comprehensive reviews I’ve seen on metabolic syndrome (MetS). It shows that treating MetS isn’t just about medications—what we eat matters. Researchers found that certain foods like pumpkin seeds, flaxseed oil, berries, walnuts, and olive oil may lower inflammation, improve blood sugar, and reduce fat buildup. They also emphasized the role of gut bacteria, physical activity, and personalized nutrition using tools like metabolomics (blood and urine testing for tiny molecules).
This large study of over 85,000 women provides strong evidence that eating more trans fats—like those found in margarine, cookies, and processed foods—raises the risk of heart disease. Even after accounting for other factors like smoking, exercise, and cholesterol, the link remained strong. Not all fats are equal. This study reinforces that trans fats are some of the most harmful. Aim to cut them out wherever possible.
The PURE study challenges long-standing dietary guidelines, showing that high carbohydrate intake is linked to higher mortality, while higher fat intake (including saturated fat) is not associated with cardiovascular disease and may even reduce mortality risk. This finding suggests that low-fat, high-carb diets may not be the healthiest choice. Instead, a balanced diet with moderate fat intake and lower refined carbohydrates may be optimal for longevity and heart health.
A BMJ systematic review analyzed the relationship between dietary saturated and trans fats and their effects on health. The results challenge the traditional view that saturated fats are harmful, finding no clear link between saturated fat intake and heart disease, stroke, or type 2 diabetes. However, industrial trans fats were strongly associated with increased mortality and heart disease. The takeaway? While the war on saturated fat may be misguided, avoiding industrial trans fats remains a smart choice.
A comprehensive study pooling data from 20 prospective cohorts found that higher circulating levels of seafood-derived omega-3 fatty acids (EPA, DPA, and DHA) are associated with a lower risk of developing type 2 diabetes (T2D). Interestingly, plant-derived alpha-linolenic acid (ALA) showed no significant association with T2D risk. This research suggests that incorporating seafood-based omega-3s into one’s diet may contribute to better metabolic health and a reduced likelihood of diabetes.
Recent research into long-chain omega-3 polyunsaturated fatty acids (LC ω-3 PUFAs) presents a mixed picture. While supplementation with EPA and DHA shows promise in reducing triglycerides and improving certain cardiovascular outcomes, inconsistencies in trial results highlight the need for a nuanced approach. The REDUCE-IT trial suggests strong cardiovascular benefits for high-dose EPA, while the STRENGTH trial, which studied EPA/DHA combinations, showed no significant reduction in cardiovascular events. One notable concern is the increased risk of atrial fibrillation observed across multiple studies. For those considering omega-3 supplementation, EPA alone may be a more effective and targeted choice, especially for individuals with elevated triglycerides.
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