In the news: Feel Better by Eating More Flavonoids; Magnesium Key for Good Vitamin D Levels

Polyphenols Improve Psychological Wellbeing

Fruits, vegetables, legumes (beans and peas), tea, wine, spices, chocolate and coffee are foods and beverages that offer abundant amounts of polyphenol plant compounds. Diets high in these compounds have been linked to lower risk of chronic diseases such as cardiovascular disease, diabetes, and cancer. Some intervention studies suggest that polyphenols support memory and brain function as well.

Researchers from Queen’s University in Belfast Ireland set out to examine whether a polyphenol-rich diet might also impact psychological well-being and mental outlook(1).

In the Polyphenol Intervention Trial, investigators assigned 99 participants with mild hypertension to eat either a low or a high polyphenol diet for 8 weeks after a 4-week washout period where minimal polyphenols were consumed.

Lifestyle and psychological well-being were assessed at the beginning and the end of the trial using a variety of validated questionnaires (e.g. Beck Depression Inventory-II, Rand Medical Outcomes short form).

Participants on the high-polyphenol diet (berries, vegetables and dark chocolate) had a significant decrease in depressive symptoms compared to those in the low-polyphenol group. The ‘high-poly’ group also showed a meaningful improvement in physical and mental health scores vs. the ‘low-poly’ participants.

An earlier finding from the same trial showed that the high poly diet enhanced the ability of blood vessels to dilate in these mildly hypertensive participants. This boost in vasodilatation might have also resulted in the newly reported improvements in mood. Other studies have reported changes in vessel structure and lower levels of the vasodilator nitric oxide in depressed patients.

The bottom line: Eating more foods rich in polyphenols could potentially lead to a more positive outlook and better general physical and mental health, at least in those with mildly high blood pressure.

Magnesium Key for Good Vitamin D Levels

Everyone recognizes the value of keeping adequate vitamin D levels for maintaining bone and a well-functioning immune system. But not everyone may realize the importance of magnesium in supporting optimal vitamin D blood levels.

Magnesium assists in the activation of vitamin D. In fact, all of the enzymes that metabolize vitamin D seem to require magnesium. So, the ability of vitamin D to become bioactive in the body is a process that depends on magnesium – a mineral that many Americans do not consume enough of in their diets.

University researchers in Granada Spain recently conducted a trial of magnesium supplementation in 52 post-menopausal women between 44 and 76 years of age to examine the influence of this mineral on vitamin D status(2).

The women were randomly assigned to receive 500 mg magnesium or placebo daily for 8 weeks. The investigators assessed dietary intake of various nutrients in the participants’ diets and measured vitamin D by two methods for accuracy.

A very high portion of the women were found to be vitamin D deficient at the study’s start – over 80%. Those that were taking magnesium had significantly increased vitamin D levels compared to the women getting placebo.

To pack more magnesium into your diet, include leafy green vegetables like spinach, nuts, whole grains, seeds and beans, fish (tuna is high), dairy, fruit (particularly avocados), and dark chocolate.

References

1. Kontogianni MD, et al. A high polyphenol diet improves psychological well-being: The Polyphenol Intervention Trial (PPhIT). Nutrients. 12, 2445, 2020.
2. Vázquez-Lorente H, et al. Response of Vitamin D after magnesium intervention in a postmenopausal population from the province of Granada, Spain. Nutrients. 12, 2283, 2020.