Author: Marco Capace

By Fondazione Valter Longo Editorial Staff in collaboration with the Create Cures Foundation

Since ancient times, philosophers and scientists have attributed an important role to nutrition for personal care and health. This is because the quality and frequency of the foods we consume influence our state of health or sickness. Today this is proven by abundant scientific evidence.

Acquiring awareness about our food choices, understanding how much, when and what to eat, is one of the most powerful, sure-fire, and effective ways of extending the body’s functional capabilities and slowing down aging.

Professor Valter Longo’s latest article, published in the prestigious “Cell” ¹ journal, describes the Longevity Diet as the result of years of studies that consider various dietary aspects, from the composition of foods and calories consumed to the duration and frequency of the fasting periods, all analyzed in different living species starting from bacteria and working up to humans.

What emerged from these studies is that the increased activity of some hormones, factors, and genetic pathways caused by the intake of proteins or sugars are associated with accelerated aging and/or age-related diseases. However, continuous, intermittent, or periodic dietary intervention can regulate these pathways by generating effective coordinated responses against them both in the short and long term.

The analysis focused on evaluating popular diets such as total calorie restriction, the high-fat, low-carbohydrate ketogenic diet, vegetarian and vegan diets, and the Mediterranean diet.

A slight caloric restriction, which generally coincides with a reduction in sugar, starch, saturated fat, and protein intake, is effective in promoting longevity as it encourages regeneration and protection processes in the body. These mechanisms, which appear to be the same as those associated with fasting, allow for reduced inflammation at a systemic level and help prevent chronic diseases such as diabetes, cardiovascular disease, autoimmune diseases, and tumors².

The ketogenic diet and other low-carbohydrate diets have also been studied for a long time in humans: compared to a balanced diet, they do not appear to be more effective in regulating the body mass index (BMI), cholesterol and fat levels in the blood, as confirmed in a recent meta-analysis that examined low-calorie, low-fat or high-carbohydrate diets³.

Vegan diets are found to be beneficial in the fight against aging and disease, as they reduce growth factors and lower insulin levels, along with increasing sensitivity to it. However, they are not on a par with the vegetarian or pescetarian diet, since the latter also manage to prevent the risk of bone fractures resulting from increased fragility, common in vegan subjects who disregard integration⁴.

Furthermore, a relatively high carbohydrate diet, in the absence of obesity and insulin resistance, is ideal because moderately high consumption of complex carbohydrates can help reduce frailty, particularly in the elderly, providing energy without increasing insulin and activating the glucose signaling pathways.

The analysis then moved on to different forms of fasting, including intermittent fasting (frequent and short-term) and periodic fasting (two or more days of fasting or diets that simulate fasting).

Whilst intermittent fasting appears to have beneficial effects, it is no better than mild calorie restriction for reducing weight and body fat or risk factors associated with disease. A 11-12 hour daily fast seems to be the perfect compromise, as it has the same efficacy, adherence, and risk of side effects⁵.

Periodic fasting is also emerging as an alternative to intermittent fasting, as it can be applied at regular intervals and combined with drug therapies for the treatment of certain diseases such as cancer⁶.

The fasting-mimicking diet, on the other hand, was developed to increase adherence, applicability, and safety of periodic fasting, but also to seek out the nutrients capable of intensifying the benefits associated with fasting for 3 days or more.

Disease risk markers such as insulin levels, C-reactive protein (inflammation marker), insulin-like growth factor 1 (IGF-1), and cholesterol, are influenced by diet composition, as well as by fasting. For these reasons, the final part of the study was focused on specific dietary factors and components, involved in different genetic pathways for regulating longevity.

The Longevity Diet is characterized by a slight caloric restriction and the diet includes a selection of specific components, based on age, sex and health condition. It therefore represents a valid additional tool to standard treatments and a preventive measure with regards to the development of diseases and maintenance of health in old age.

The pillars on which it is based now constitute a common determining factor for longevity and a stimulus to change our habits, as they suggest that we:

• prefer a medium-high intake of complex carbohydrates and healthy fats, and a limited but sufficient quantity of proteins, mainly vegetable origin (to be modified in qualitative and quantitative terms in the case of subjects over 65 or in children).
• adopt a daily night fast of 11-12 hours interspersed with annual 5-day cycles of the fasting-mimicking diet.
• maintain a BMI below 25 and the recommended body fat and abdominal circumference according to gender and age.

In summary, we propose that the Longevity Diet is a valuable addition to standard health care and that, when adopted as a preventative measure, it could help avoid morbidity, by supporting health all the way into old age.

SOURCES

1. Longo V.D. et al.; Nutrition, longevity and disease: From molecular mechanisms to interventions; Cell. 2022 Apr 28;185(9):1455-1470.
2. CW CHeng et al.; Prolonged Fasting Reduces IGF-1/PKA to promote hematopoietic-stem-cell-based regeneration and reverse immunosuppression; Cell Stem Cell, 2014
3. Lopez-Espinoza et al.; Effect of a Ketogenic diet on the nutritional parameters of obese patients: a systematic review and metanalysis. Nutrients 2021; 13, 2946.
4. Tong, T.Y.N. et al.; Vegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study. BMC Med. 2020; 18, 353
5. Deying Liu, M.D., et al.; Calorie Restriction with or without Time-Restricted Eating in Weight Loss; N Engl J Med 2022; 386:1495-1504
6. Longo, V.D. et al.; Intermittent and periodic fasting, longevity and disease. Nat. Aging 2020; 1, 47–59

by Fondazione Valter Longo Onlus in collaboration with the Create Cures Foundation

Iron is an essential mineral that performs important functions. It is involved in the synthesis of hemoglobin, a protein that carries oxygen in the blood. Iron is necessary for the formation of two other proteins: myoglobin, which constitutes the structure of the muscles, and collagen, with a structural function in our tissues. Iron is always bound to specific proteins: hemoglobin in the blood, myoglobin in the muscles, hemosiderin in the liver, ferritin in the intestine, etc.

THE IMPORTANCE OF IRON FOR OUR BODY

Iron participates in the processes of cellular respiration and constitutes the oxygen reserve for our muscles, guaranteeing their efficiency and performance even under stress. The supply of iron, in fact, provides us with energy, ensuring the strength to carry out physical activity and sport. In addition, iron is also involved in the metabolism of nucleic acids and in the activity of some important enzymes, like the prosthetic group.

Another important function of iron is linked to the synthesis of neurotransmitters, including serotonin, dopamine, and noradrenaline. In addition to muscles, therefore, our nervous system also needs iron. It helps concentration and promotes learning, as well as being essential for ensuring a good mood. Finally, iron protects us against disease, as it strengthens the immune system and supports us in countering oxidative stress and cellular aging.

THE DIFFERENT FORMS OF IRON IN THE BODY

Iron in our body is present in two forms: 1) heme iron, linked to hemoglobin in the blood or to myoglobin in the muscles; 2) non-heme iron, bound to storage proteins like ferritin in the intestine. Hemic iron is the most bioavailable form, that is, it is more easily assimilated by our body. Non-emic iron, on the other hand, is less easy to metabolize.

Heme iron constitutes 75% of the iron present in the human body, bound to hemoglobin in the blood for 65% and to myoglobin in muscles for 10%. Non-heme iron, on the other hand, amounts to 20-25% and is present with a storage function in the liver, spleen and bone marrow, linked to ferritin and hemosiderin. Iron is also present in small quantities in transferrin and in some intracellular enzymes.

DAILY AMOUNT OF IRON AND DEFICIENCY

The daily amount of iron varies according to age and gender: 10 mg for men and 18 mg for women (30 mg in pregnancy and 10 mg in menopause), 12 mg for adolescents. An iron deficiency can be due to several causes: unregulated diet, absorption problems, blood loss, anemia, endocrine dysfunction, or chronic diseases.

If iron is not consumed in sufficient quantities, its deficiency can cause various problems. Chronic fatigue, sleepiness, physical weakness, muscle fatigue, mental listlessness, difficulty concentrating, irritability and nervousness are symptoms of moderate iron deficiency. More serious symptoms are pallor, shortness of breath, insomnia, palpitations, headache, dizziness, menstrual pain, gastro-intestinal disorders, and a weakened immune system, up to anemia in severe cases.

SOURCES OF IRON

Iron is assimilated through food. The richest source of heme iron, which is the bioavailable form, is meat (as a residue of myoglobin in the muscles). Iron is also present in other foods of animal origin, such as blue fish (tuna, salmon, anchovies, and sardines), shellfish (oysters, mussels, clams, shrimps, shrimps, lobsters, etc.), and in egg yolk.

Non-heme iron is present in all foods, even in plant ones. Green leafy vegetables (spinach, broccoli, rocket, parsley etc.), legumes (beans, lentils, chickpeas, and peas), nuts (almonds, cashews, pistachios, peanuts, sesame, and sunflower), dried fruit are particularly rich in iron (apricots, raisins, figs, and dates). Cereals also contain iron, such as oats, buckwheat, millet, rye and rice, preferably whole grain. Another iron-rich food is cocoa. To promote its absorption, the advice is to combine it with vitamin C, for example lemon juice.

SOURCES

• Sali minerali – Informazioni generali – EPICENTRO
• Sali minerali – Oligoelementi o micronutrienti – EPICENTRO
• LARN – Livelli di assunzione di riferimento per la popolazione italiana: MINERALI. Assunzione raccomandata per la popolazione (PRI) e assunzione adeguata (AI): valori su base giornaliera – Società Italiana di Nutrizione Umana-SINU, 2014
• Micronutrient Facts – CDC
• Iron – NIH National Institute of Health
• Investing in the future: A united call to action on vitamin and mineral deficiencies. Global Report 2009
• Stevens GA, et al. Global, regional, and national trends in haemoglobin concentration and prevalence of total and severe anaemia in children and pregnant and non-pregnant women for 1995—2011: a systematic analysis of population-representative data. The Lancet Global Health, July 2013.

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

Coconut oil is considered a “superfood” by healthy diet enthusiast. There is scientific evidence that certifies its beneficial properties: It stimulates metabolism, carries out an anti-bacterial action, strengthens the immune system, protects from cardiovascular diseases and prevents neuro-degenerative pathologies. First, a clarification: being made up of 86.8% saturated fats and since it is solid at room temperature, it is not an oil, but a fat. This is why it should be consumed in moderation. According to the indications of the Italian Society of Human Nutrition (SINU), the consumption of saturated fats should not exceed 10% of the calories introduced daily.

WHAT ARE THE BENEFITS OF COCONUT OIL

Coconut oil, despite containing high quantities of saturated fats, is beneficial for our health since it contains many medium-chain fatty acids that perform a protective function against dementia and cognitive decline.  In particular, researchers have concentrated their investigations on the role of coconut oil in relation to Alzheimer’s disease, attesting that the consumption of 40ml of coconut oil improves cognitive functions in patients suffering from this pathology. The same circumstance had already been found in mice as well. In addition, the neuro-protective potential of coconut oil was also studied on a neuronal toxicity model. The resulting investigations indicated that coconut oil has protective effects on brain cells, thanks to medium-chain fatty acids. The reason seems to be attributed to the fact they easily transform into ketone bodies. In other words, the same molecules that are produced in quantity during fasting and are used by the brain as a source of energy when glucose is scarce, precisely during periods of prolonged fasting.

Furthermore, these particular medium-chain fatty acids are more soluble then other fats and, consequentially, have characteristic absorption modes: they do not require the lipolysis process promoted by bile acids, the medium-chain saturated fatty acids present in coconut oil, pass directly into the bloodstream, to be absorbed quickly. The preliminary scientific studies attest that coconut oil is particularly digestible and is useful in the case of deficiency of enzymes that digest fats such as pancreatic lipase and bile acids, as well as in case of malabsorption and other intestinal problems. In particular, it would be the presence of lauric acid that determines these protective properties on the gastro-intestinal system.

Other scientific research shows that the medium-chain fatty acids contained in coconut oil induce a greater sense of satiety than long-chain fats, in addition to promoting loss of body fat due to an improvement in body temperature regulation which in some way favors weight loss. Subsequent scientific studies show that coconut oil increases the level of good cholesterol, HDL, in the blood. Regarding a slimming effect, a decrease in waistline and the impact of coconut oil on the lipid metabolism, in-depth studies are still in progress. Lastly, some scientific studies have shown that coconut oil has anti-fungal and anti-bacterial properties, in relation to the Candida albicans.

 HOW TO CHOOSE COCONUT OIL

To have guaranteed health benefits it is important to choose a high quality extra virgin coconut oil, preferably from organic cultivation. Since coconut oil has a low smoke point (175°C), it is best not to use it for cooking, as it can generate toxic compounds for the organism. Nutritionists generally recommend consuming it raw as a snack or for breakfast spread on whole meal rusks or hard dry bread.

SOURCES

1. Società Italiana di Nutrizione Umana-SINU, 2014; LARN – Livelli di assunzione di riferimento per la popolazione italiana: LIPIDI.
2. Fernando WM et al.; The role of dietary coconut for the prevention and treatment of Alzheimer’s disease: potential mecanisms of action; British Journal of Nutrition 2015 Jul.
3. Hu Yang I; Coconut oil: non-alternative drug treatment against Alzheimer disease; Nutricion Hospitalaria 2015 Dec 1.
4. Rahim NS; Enhanced memory in Wistar rats by virgin coconut oil is associated with increased antioxidative, cholinergic activities and reduced oxidative stress. Pharm Biol. 2017 Dec.
5. Nafar F; Coconut oil protects cortical neurons from amyloid beta toxicity by enhancing signaling of cell survival pathways. Neurochem Int. 2017 May.
6. Cardoso DA et al.; A coconut extra virgin oil-rich diet increase HDL cholesterol and decrease waist circumference and body mass in coronary artery disease patients; Nutr Hosp. 2015 Nov.
7. Feranil AB et al.; Coconut oil is associated with a beneficial lipid profile in pre-menopausal women in the Philippines. Asia Pac J Clin Nutr. 2011.
8. Eyres L et al.; Coconut oil consumption and cardiovascular risk factors in humans; Nutr Rev. 2016 Apr.
9. Gunsalus KT et al.; Manipulation of Host Diet To Reduce Gastrointestinal Colonization by the Opportunistic Pathogen Candida albicans; mSphere. 2015 Nov.

Coconut Oil – Science-Based medicine 2013

By Fondazione Valter Longo Onlus in collaboration with the Create Cures Foundation

In general, people at risk of diabetes are advised not to eat fruits due to their sugar content that can raise blood sugar levels. A study conducted at the Illinois Institute of Technology (USA) and published in Obesity (February 2019), found that red raspberries can promote the reversal of the development of the disease, and can then be safely consumed even by people at risk of diabetes. The mechanisms behind this seem to be facilitated by anthocyanins (compounds that give the red color of raspberries), and by other substances like ellagitannins and fibers.

THE IMPORTANCE OF IDENTIFYING PROTECTIVE FOODS

The study was led by Burton-Freeman, an American researcher from the Center for Nutrition Research, Institute for Food Safety and Health, of the Illinois Institute of Technology was carried out in collaboration with the Food and Drug Administration (FDA). The research was based on data from the Centers for Disease Control and Prevention (CDC) which found that in 2015, 34% of American adults (84.1 million people) suffered from pre-diabetes.

The survey focuses its attention on this category of patients as they are among those at high risk for a number of conditions, including the development of type 2 diabetes, cardiovascular diseases, and Alzheimer’s disease. Indicating an ad hoc diet to pre-diabetic individuals, to know which foods to avoid, but also which foods have a beneficial effect on prevention and treatment can be an important aid in slowing down or even reversing the course of disease.

TWO CUPS OF RASPBERRIES DAILY IS THE OPTIMAL PORTION

This was found by a randomized study, conducted on a sample of individuals at risk of diabetes, obese, or overweight, with signs of pre-diabetes and insulin resistance. The data were then cross-referenced with a control group made up of metabolically healthy individuals. The included 32 American adults, between 20 and 60 years of age. The participants underwent blood tests within the first 24 hours after breakfast on three separate days. The three breakfasts were similar in terms of macronutrient content and caloric intake, but they each had a different amount of frozen red raspberries. On the first day of the survey, breakfast did not include the intake of raspberries; on the second day, a cup; on the third and last day, breakfast included two cups of red raspberries.

The results of the study indicated that there is a positive correlation between the amount of consumed raspberries and the amount of insulin required to modulate blood glucose levels. In fact, when two cups of red raspberries were consumed for breakfast, the blood glucose concentration was much lower than when raspberries were not consumed. In conclusion, the experts indicate that the intake of [2 cups] raspberries per day can improve the insulin response and serve as a prevention strategy for those who suffer from prediabetes.

SOURCES

Illinois Institute of Technology – New Study Shows Red Raspberries May Help With Glucose Control in People with Pre-Diabetes (Feb. 2019)

Più di un terzo dei pazienti diabetici sopra i 30 anni a cui era stato diagnosticato, in un primo momento, il Diabete di tipo 2, invece aveva il Diabete di tipo 1. Sono i dati emersi da uno studio pubblicato sulla rivista scientifica Diabetologia (luglio 2019). La ricerca è stata portata avanti da un team di ricercatori dell’University of Exeter Medical School (Regno Unito) guidato da Augus Jones.

Due tipi di diabete trattati in modo differente

Prima di spiegare i dettagli della nuova ricerca, dobbiamo fare un distinguo tra i due tipi di diabete. I soggetti che soffrono di Diabete di tipo 1 presentano un grave e repentino deficit di insulina, poiché le cellule del pancreas adibite alla sua produzione non sono riconosciute dal sistema immunitario e, quindi, vengono aggredite e distrutte. Questi pazienti sono diagnosticati in fase giovanile e, dopo 3 anni, hanno bisogno di regolari dosi insulina (con iniezioni o tramite pompa) per tenere sotto controllo i livelli di glucosio nel sangue.

Gli individui che presentano Diabete di tipo 2, in genere, ricevono una diagnosi durante l’età adulta e, almeno nelle fasi iniziali, possono gestire la malattia anche attraverso alimentazione sana, esercizio fisico, mantenimento del peso forma e farmaci assunti per via orale. Metodi che, però, non sono efficaci per chi è affetto da Diabete di tipo 1 e necessita di trattamento insulinico.

La diagnosi corretta di Diabete di tipo 1 negli adulti risulta complicata dal fatto che molti pazienti con Diabete di tipo 2 sono magri e presentano un punteggio di rischio genetico di Diabete di tipo 1 inferiore (p<0,001). La nuova indagine evidenzia che se un individuo a cui è stato diagnosticato il Diabete di tipo 2 necessita di terapia insulinica entro tre anni dalla diagnosi, allora ha un’elevata probabilità di essere affetto dal tipo 1. In tal caso, è fondamentale eseguire analisi ematologiche per indagare di quale tipo di diabete si tratti, in modo da fornire trattamento, monitoraggio e supporto educazionale adeguati.

Lo studio nel dettaglio

I ricercatori hanno monitorato 385 individui con diabete insulino-trattato, diagnosticato dopo i 30 anni, provenienti da una coorte della Diabetics Alliance for Research in England (DARE).

Il 21% di essi ha soddisfatto i criteri di inclusione per Diabete di tipo 1. Tra questi, il 38% non era mai stato trattato con insulina prima della diagnosi e il 47% ha auto-dichiarato di essere affetto da Diabete di tipo 2. Il rapido fabbisogno di insulina è stato altamente predittivo di un grave deficit endogeno. Tanto che l’85% dei partecipanti ha richiesto il trattamento insulinico entro un anno dalla diagnosi e il 47% di quelli inizialmente non trattati, che ne ha avuto bisogno entro 3 anni dalla diagnosi, mostrava un grave deficit di insulina endogena.

I medici devono prestare particolare attenzione

I soggetti con Diabete di tipo 1 a insorgenza tardiva, diagnosticato dopo i 30 anni hanno caratteristiche cliniche simili agli individui con Diabete di tipo 1 a insorgenza giovanile. Di contro, non viene identificato facilmente. I ricercatori tengono a sottolineare che i medici devono essere consapevoli che i pazienti che passano a terapia insulinica entro i 3 anni dalla diagnosi, molto probabilmente sono affetti da Diabete di tipo 1 e che devono ricevere trattamenti e supporti educazionali ad hoc.

FONTI

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 education@fondazionevalterlongo.org

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 clinic@createcures.org.

Calcium is an essential trace element for our body. It is the most abundant mineral in the body, and it makes up up to 1.9% of our weight. 98% of calcium is found in the bones, while the remaining 2% is found in teeth and body fluids.

THE ROLE OF CALCIUM IN THE BODY

The main function of calcium concerns the musculoskeletal system. On the one hand, calcium plays a structural role in the formation of bones and teeth; on the other hand, it serves as a reservoir that guarantees some important metabolic needs and is useful for keeping plasma concentration consistent in the blood.

Calcium also plays other important roles in the body. It helps regulate the contraction of muscles (thus preventing cramps) and influences the transmission of nerve impulses. Moreover, the well-being of the cardio-circulatory system depends on a good calcium intake, as it regulates the heartbeat rate, stabilizes blood pressure, and keeps cholesterol levels at bay, with an overall effect of normalizing blood circulation. Furthermore, calcium is involved in some very specific cellular activities, such as the regulation of membrane permeabilities and cell differentiation. Finally, it is also involved in enzyme activation and in hormone synthesis.

WHAT OCCURS IN THE CASE OF A CALCIUM DEFICIENCY

In the absence of calcium, various problems may occur. If the deficit concerns the first years of life, this negatively impacts the bones, with the risk of deformations and rickets. When a diet does not contain a sufficient amount of calcium, symptoms range from muscle cramps, tingling, headaches and irritability; up to osteo-articular dysfunctions, such as pain and bone fragility, fractures and osteoporosis. Having an excess of calcium can also cause ailments, such as nausea and vomiting, constipation, and mental confusion.

The daily calcium requirement varies depending on age, gender, and health condition. In children 400-500 mg are recommended, in adolescents 1,000-1,300 mg, in adults 800 mg, in the elderly 1,000 mg, in pregnant and nursing women 1,200-1,500 mg. Whatever the case may be, it is good practice to keep blood calcium under control, especially if suffering from kidney stones.

FOODS RICH IN CALCIUM

The foods richest in calcium are milk and dairy products. Some scientific studies, however, suggest that calcium found in dairy products is not easily absorbed by our body. In fact, it seems that the digestion of lactose involves the removal of calcium from the bones, due to excessive acidification caused by the dairy products themselves. Osteoporosis, for example, appears to be closely related to the consumption of dairy products.

Other foods of animal origin that are a good source of calcium are fatty fish (salmon, mackerel, sardines, and anchovies) and trout, shellfish (oysters, mussels, octopus, and squid), crustaceans (shrimp and lobster) and eggs (egg white). Meat, on the other hand, has a low calcium content.

Green leafy vegetables (spinach, chicory, chard, broccoli, savoy cabbage, cabbage, and turnip greens) are also rich in calcium, along with aromatic herbs (parsley, basil, sage, dill, oregano, thyme, etc.), legumes (beans, lentils, green beans, chickpeas, and soy), whole grains (wheat and buckwheat), sweet potatoes, dried fruit (walnuts, almonds, hazelnuts, pistachios, and peanuts), oil seeds (sesame, flax, anch chia), dried fruit (dried figs), and algae (especially spirulina).

In case of a deficiency, nutritionists suggest consuming plant-based milks with added calcium, such as almond, coconut, and soy milk. Other calcium-rich foods are bitter cocoa and spices such as pepper and cinnamon. Lastly, mineral waters also contain calcium, especially those with a high fixed residue, however calcium dissolved in water is only partially bioavailable for the human body.

SOURCES

• Sali minerali – Informazioni generali – EPICENTRO (Last viewed 11.07.2021)
• Sali minerali – Oligoelementi o micronutrienti – EPICENTRO (Last viewed 11.07.2021)
• LARN – Livelli di assunzione di riferimento per la popolazione italiana: MINERALI. Assunzione raccomandata per la popolazione (PRI) e assunzione adeguata (AI): valori su base giornaliera – Società Italiana di Nutrizione Umana-SINU, 2014 (Last viewed 11.07.2021)
• Calcium – NIH National Institute of Health (Last viewed 11.07.2021)

The Valter Longo Onlus Foundation June 29 2021

Vitamin D, also known as calciferol, is a fat-soluble vitamin that is present in our body in two different forms: ergocalciferol (D2), and cholecalciferol (D3). D2 is present in plants and is synthesized by plants through photosynthesis; D3 is found in animal products and is synthesized in the skin with sunlight exposure.

WHY DO WE NEED VITAMIN D?

Vitamin D performs vital functions in our body. Vitamin D3 promotes the synthesis of the “feel good” hormones: endorphins, serotonin, and dopamine. In fact, vitamin D deficiency can lead to malaise and a lowering of mood, to the point of causing depressive states. Vitamin D is good for the brain, as it also prevents the onset of neuro-degenerative diseases like Alzheimer’s, and Parkinson’s.

Vitamin D is also essential for the skeletal system because it promotes the absorption and storage of calcium and phosphorus in the bones, contributes to bone formation, and keeps bones strong and healthy, preventing fractures and osteoporosis. In addition, vitamin D is good for the muscles, as it improves muscle tone and muscle strength. Vitamin D stimulates the immune system, helps prevent infections, and lowers inflammation. It can also prevent autoimmune diseases. Some studies even show that vitamin D can lower the risk of developing tumors.

Furthermore, recent studies show that vitamin D is beneficial for the cardiovascular system because it helps lower blood pressure and reduce the risk of cardiovascular diseases. It is also useful in combating type 2 diabetes, since it is involved in the synthesis of insulin. Vitamin D also appears to have an effect on weight loss because it not only promotes the production of leptin, which increases satiety after meals, but also lowers the concentration of cytokines, which cause an increase in fat cells. Vitamin D also helps keep a healthy epidermis.

SOURCES OF VITAMIN D

The main source of vitamin D for our body is sunlight, which is synthesized by our skin when exposed to UV rays. 80% of Vitamin D3, specifically, is assimilated through the epidermis. Outdoor sunlight exposure to the face, arms, and hands is what our body needs, however, exposure to sunlight through glass or windows is not enough because this shields sunrays.  The exposure time varies according to skin type, season, and latitude. During the summer, 15 minutes a day is enough; in winter up to 30 minutes. Although sun creams reduce the effectiveness of UV rays, and thus the assimilation of vitamin D, experts still recommend using adequate protection, especially in the peak hours of the day to avoid serious skin problems.

OTHER SOURCES OF VITAMIN D

Vitamin D is also introduced into our body through food, but only to a minimum (20%). Products of animal origin contain more vitamin D in the form of D3. Vitamin D is mainly found in oily fish (salmon, tuna, mackerel, sardines, herring, anchovies, etc.), but also in swordfish, trout and shellfish. Additionally, in egg yolk and dairy products (especially yogurt). In vegetables, whole grains, nuts (almonds, walnuts), mushrooms (maitake, shitake, chanterelle, champignon( porcini), beans, and leafy greens (spinach, chard, chicory, kale) vitamin D is found in its D2 form. Some plant based milks are also fortified with vitamin D, such as soy, coconut, almond,  rice milk.

VITMAIN D REQUIREMENTS

The daily requirement of vitamin D should be 15 mcg for children, teenagers, adults, during pregnancy and while breastfeeding, and 20 mcg for older adults. In the case of vitamin D deficiency, it is vital to consume enough amounts through the diet, as well as with supplements (cod and liver oil) or fortified foods, and with adequate sun exposure.

SOURCES

• Vitamine – Informazioni generali – EPICENTRO (data ultimo accesso 30.05.2019)
• Vitamine – Studi – EPICENTRO (data ultimo accesso 30.05.2019)
• 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 31.05.2019)
• Vitamin and Mineral Supplement Fact Sheets – NIH National Institute of Health (data ultimo accesso 31.05.2019)
• Vitamin D – NIH National Institute of Health (data ultimo accesso 31.05.2019)

Magnesium is an essential mineral for our body as it plays an important role in many biological functions: energy metabolism, protein synthesis, muscle activity, enzymatic systems, hormone production, etc. Magnesium represents about 0.05% of body weight; it is found in bone (70%), muscle (29%), and in trace amounts in the blood (1%).

What is magnesium used for?

Magnesium facilitates the assimilation of many vitamins, including vitamin B, C, D, and E. Together with calcium, phosphorus, and vitamin D, magnesium contributes to the formation of bone tissue. Additionally, it can strengthen the immune system. It also plays a role in the cardio-circulatory system, and regulates blood pressure and normalizes the heartbeat, lowering the risk of heart attack. The right amount of magnesium ensures the solubility of calcium in the urine, preventing kidney stones. In addition, it regulates bowel activity, and can even help prevent constipation. Magnesium can also improve digestion in the stomach and can rebalancing the pH of the stomach in case of acidity, thanks to its alkalizing properties.

It is also a fundamental element to the nervous system, and it regulates the communication between neurons and muscle cells, as it is responsible for the electrical transmission of nerve stimuli to the muscles. Magnesium, therefore, is useful in case of muscle pain, as it helps prevent cramps, especially if you play sports and/or during hot periods. In regard to the nervous system, magnesium also acts as a precursor in the synthesis of some neuro-hormones. It is also useful in countering mental fatigue because it serves as a relaxant and can help in case of stress, nervousness, anxiety, and depressive states. Magnesium is very important for women’s health. It can help decrease menstrual pain and have a positive effect on mood swings related to PMS. In menopause, on the one hand, it helps reduce anxiety, and on the other, it helps alleviate hot flashes. In addition, magnesium prevents osteoporosis and fights arthritis.

Where can we find magnesium?

Experts recommend taking magnesium every day through a varied and balanced diet. Magnesium is found in almost all products of plant origin. Particularly, in leafy greens (spinach, chard, rocket, chicory, broccoli, and brussels sprouts), fresh fruits (avocado, banana, apple, grapes, and red fruits) and dried fruit (raisins, dates, figs, and apricots). Nuts are also rich in magnesium (almonds, cashews, walnuts, and peanuts), as well as seed oils (sesame, pumpkin, and sunflower). Other sources of magnesium are legumes (white and pinto beans, soy, chickpeas, and lentils), bitter cocoa, potatoes, and whole grains (buckwheat, millet, and rice). In animal products, magnesium is found in moderate doses in fish (salmon), white meat (turkey and rabbit), and dairy products.

However, cooking reduces the bioavailability of magnesium.

What happens if we lack magnesium?

The daily magnesium requirement is approximately 300-500 mg per day for an adult (320 mg for women and 420 mg for men). Daily requirements vary with age and gender. In case of magnesium deficiency, the symptoms may include fatigue, headache, nervousness, anxiety, insomnia, rapid heartbeat, muscle cramps, and constipation. However even more serious ones can occur, such as nausea, muscle spasms, circulatory problems, white spots on the nails, mental confusion, and mood swings. Stress is the main cause magnesium deficiency because our body is led to use it in larger doses to rebalance the physiological processes in which it is involved. In case of deficiency, it is important to also take magnesium in the form of supplements, seeking advice from a nutritionist.

>>> For further scientific information related to a correct lifestyle and healthy eating habits, visit the CREATE CURES FOUNDATION website, where you will also find several publications of clinical studies.

SOURCES

• Sali minerali – Informazioni generali – EPICENTRO (data ultimo accesso 03.06.2019)
• Sali minerali – Macroelementi – EPICENTRO (data ultimo accesso 03.06.2019)
• LARN – Livelli di assunzione di riferimento per la popolazione italiana: MINERALI. Assunzione raccomandata per la popolazione (PRI) e assunzione adeguata (AI): valori su base giornaliera – Società Italiana di Nutrizione Umana-SINU, 2014 (data ultimo accesso 03.06.2019)
• Micronutrient Facts – CDC (data ultimo accesso 03.06.2019)
• Magnesium – NIH National Institute of Health (data ultimo accesso 03.06.2019)