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Nothing signals it’s getting warmer quite like pineapple coming into season. Its bright, cheery color, fragrant smell, and vibrant taste are like biting into a piece of sunshine. The health benefits of pineapple can’t be overstated — it can help with everything from immune support to preventing cancer — and it’s easy to add pineapple […]
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An afternoon of decorating Easter eggs using something beyond the standard dye kit usually calls for a lot of supplies — and creativity and effort. If that combination of things doesn’t seem to be in the cards this year, consider making some of these simple eggs. They’ve all got that wow-factor you’re looking for and require very little fuss.
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Chicken recipes are a dime a dozen on the internet. How are you supposed to weed through them all to find the one that truly speaks to you? The one where when you take a bite for the first time you’ll know, deep down, you have found your chicken recipe soul twin?
It turns out the answer was inside of you the whole time. Here’s your ideal chicken recipe based on your zodiac sign.
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For today’s edition of Dear Mark, I’m answering three questions from readers. First, what do I make of the recent study showing a link between lung cancer in men and supplementation with vitamin B6 and vitamin B12? Next, how stable is folate in liver? Other foods with high folate content before cooking, like legumes and greens, lose a lot during cooking. And finally, what’s my take on the old study where subjects’ markers of oxidative damage improved after eating a diet bereft of produce?
Let’s go:
Mark, I wonder if you’ve seen the study linking lung cancer in men with vitamin B supplementation: http://ascopubs.org/doi/abs/10.1200/JCO.2017.72.7735
What do you think?
Interesting study, thanks.
Supplementation with vitamin B6 or B12 was not associated with lung cancer risk in women.
Supplementation with vitamin B6 or B12 was associated with lung cancer risk in men, but only if those supplements were taken separately. If they supplemented with either vitamin as part of a multivitamin, the risk disappeared.
In other studies, vitamin B6 appears to be protective against most types of cancer, including lung cancer. Circulating levels of vitamin B6 protect against lung cancer. People with low “functional” vitamin B6 status—meaning they have low levels of active vitamin B6—have a greater risk of lung cancer.
Here’s what I think is going on: The study is capturing people with vitamin issues and disorders that cause deficiencies. People who take high dose vitamin B6 or B12 are more likely to have those disorders. They’re more likely to have low levels of the vitamins. They’re more likely to be prescribed vitamin supplements to make up for the deficiency. They’re probably even more likely to be unhealthy; many people take vitamins as an antidote to poor health.
Maybe supplementing isn’t good enough to overcome the inherent deficiency, or the condition causing the deficiency. Maybe these people aren’t converting supplemental vitamin B6 into the active, “functional” form that protects against cancer. Many of the participants were smokers at baseline, and the vitamin-mediated risk of cancer went up in those who smoked. Maybe they’re taking vitamins in response to an underlying disease state.
Those underlying disease states change how vitamin B6 acts in the body. In one study, “functional” B6 status was protective against lung cancer, while another type of biomarker measuring the catabolism of B6 due to inflammation, was linked to a rise in lung cancer. Low-grade inflammation is often high in states of disease or general unhealthiness, and B6 catabolism is a strong predictor of all-cause mortality.
It does seem that cooking affects these folate sources differently. If you compare cooked (boiled, drained) legumes, lentils come out on top! (Although liver is still king.)
This is true.
Animal-sourced folate is quite stable whether you freeze it or cook it.
I should say that overcooking your liver will deplete the folate. 12 minutes of frying in corn oil until 158°F/70°C caused a 50% loss of folate. 16 minutes of broiling until 158°F/70°C caused a 40% loss. That’s an obscene amount of cooking. Cooked liver should be pink inside. Creamy, not grainy. Even then, you still maintain at least half of the already generous amount of folate.
Older studies got better results, with fried beef liver losing between just 11-15% of folate. They probably weren’t overcooking it.
A ghost said:
I’d love to hear your opinion on this study:
https://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&Cmd=ShowDetailView&TermToSearch=12064344&ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum
Man, I wish I could get my hands on the full study. I’ll comment, but keep in mind that I’m only going off the abstract. Consider this fun speculation, not iron-clad conclusion.
Researchers took 8 smokers and 8 non-smokers, removed all concentrated sources of flavonoids from their diet, and fed them meat patties dosed with green tea extract for 10 weeks. This amounted to a “fruit-and-vegetable-free diet,” as produce is the richest source of flavonoids.
Green tea extract had some positive effects on postprandial oxidative stress, but they didn’t last. The half life of the extract in the body was 2 hours. As the subjects peed it out, the antioxidant capacity returned to normal.
What’s weird is that oxidative damage to DNA, lipids, and blood proteins all decreased over ten weeks despite the subjects eating no produce and the green tea extract only improving antioxidant capacity for a few hours postprandial.
Maybe the diet was dense with vitamins and minerals. After all, vitamins and minerals serve antioxidant functions and provide building blocks for the production of endogenous antioxidants like glutathione.
Maybe most of the oxidative damage our DNA, lipids, and blood proteins face occurs immediately after eating. If so, the postprandial increase in antioxidant capacity could have made all the difference.
We don’t know enough about the rest of the diet to say anything else or do anything but make guesses. They weren’t only eating the green tea meat patties. They ate other stuff, too—a “strictly controlled diet” absent fruits and vegetables. I really wish I could get my hands on the full paper.
That’s it for today, folks. Help out down below if you have anything to add, ask, or proclaim!
Take care, be well, and Grok on.
The post Dear Mark: Vitamin B and Lung Cancer, Folate Stability in Liver, and Less DNA Damage on No Produce appeared first on Mark’s Daily Apple.
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Perhaps for some of you, leftover chili is a totally foreign idea that simply does not exist in your world. That is not me, and I’m sure I’m not alone. While I love a hearty bowl of chili, I’m always inclined to repurpose the leftovers in fun, fresh ways that don’t feel like I’m eating the same thing again and again. No matter what kind of chili you’ve got, and whether it’s a little or a lot, these 10 recipes will help you use up all the leftovers.
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For those of you say we’re “too into Costco” (as if that can be a thing!), we just added this story to prove that the warehouse store isn’t totally perfect. As much as we love to load our carts up with nuts, green juices, plastic wrap, rotisserie chickens, booze, and more, there are a few things we skip every single time.
Here are five of the most major things we never buy at Costco.
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Iceberg lettuce has fallen into deep disfavor with many cooks and food-lovers. Memories of bad, bland salads from our youth, and pale excuses for greenery on the plates of low-rent restaurants have pushed iceberg to the side in favor of more interesting greens: arugula, romaine, spicy microgreens.
But iceberg still has a place, and in the heat of summer I crave it like no other lettuce. Shaved thin, in a feathery pile, iceberg lettuce offers crisp, pure refreshment. In this salad, my own take on the Italian-American chopped salads of pizza parlors and pasta joints, iceberg shines.
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The best way to keep a kitchen clean is through daily maintenance — spending a few minutes at night washing up and a few more in the morning putting things away — but even if you’re diligent, there are some things that get dirty little by little and have to be addressed every once in a while. The good news is that a lot of those built-up tasks can be addressed in 10 minutes or less.
Working in short bursts is an easy and satisfying way to cross something off your to-do list. It’s not hard to get started, because you know it’ll be over quickly. And these quickie tasks are just as fun to cross off your to-do list as other, bigger ones. So next time you find yourself with a bit of time, why not try one of these tiny cleaning tasks you can do in 10 minutes or less?
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I’m not one of those moms who likes to hide vegetables in my kids’ foods, but I’m certainly not above covering vegetables with cheese and serving them up as pizza! Veggie supreme pizza is not only a way to get kids (and grown-ups) to eat more vegetables — it’s also a thoughtful way to clear out the crisper drawer at the end of the week.
With a pesto-meets-ricotta white sauce and just enough mozzarella and Parmesan to hold the veggies in place, this pizza also hits all the right notes for a delicious, veggie-packed dinner in every single bite.
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Making a big batch of pulled chicken to have on hand for the week is one of the best gifts you can give yourself. Take this sesame chicken, for instance — with just 10 minutes of prep and two hours in the slow cooker, you can have tender shredded chicken to use all week long in sandwiches, salads, and grain bowls.
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