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The right ‘5-a-day’ mix is 2 fruit and 3 vegetable servings for longer life

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The right ‘5-a-day’ mix is 2 fruit and 3 vegetable servings for longer life

Studies representing nearly 2 million adults worldwide show that eating about five daily servings of fruits and vegetables, in which 2 are fruits and 3 are vegetables, is likely the optimal amount for a longer life, according to new research published today in the American Heart Association’s flagship journal Circulation.

Diets rich in fruits and vegetables help reduce risk for numerous chronic health conditions that are leading causes of death, including cardiovascular disease and cancer. Yet, only about one in 10 adults eat enough fruits or vegetables, according to the U.S. Centers for Disease Control and Prevention.

“While groups like the American Heart Association recommend four to five servings each of fruits and vegetables daily, consumers likely get inconsistent messages about what defines optimal daily intake of fruits and vegetables such as the recommended amount, and which foods to include and avoid,” said lead study author Dong D. Wang, M.D., Sc.D., an epidemiologist, nutritionist and a member of the medical faculty at Harvard Medical School and Brigham and Women’s Hospital in Boston.

Wang and colleagues analyzed data from the Nurses’ Health Study and the Health Professionals Follow-Up Study, two studies including more than 100,000 adults who were followed for up to 30 years. Both datasets included detailed dietary information repeatedly collected every two to four years. For this analysis, researchers also pooled data on fruit and vegetable intake and death from 26 studies that included about 1.9 million participants from 29 countries and territories in North and South America, Europe, Asia, Africa and Australia.

Analysis of all studies, with a composite of more than 2 million participants, revealed:

  • Intake of about five servings of fruits and vegetables daily was associated with the lowest risk of death. Eating more than five servings was not associated with additional benefit.
  • Eating about two servings daily of fruits and three servings daily of vegetables was associated with the greatest longevity.
  • Compared to those who consumed two servings of fruit and vegetables per day, participants who consumed five servings a day of fruits and vegetable had a 13% lower risk of death from all causes; a 12% lower risk of death from cardiovascular disease, including heart disease and stroke; a 10% lower risk of death from cancer; and a 35% lower risk of death from respiratory disease, such as chronic obstructive pulmonary disease (COPD).
  • Not all foods that one might consider to be fruits and vegetables offered the same benefits. For example: Starchy vegetables, such as peas and corn, fruit juices and potatoes were not associated with reduced risk of death from all causes or specific chronic diseases.
  • On the other hand, green leafy vegetables, including spinach, lettuce and kale, and fruit and vegetables rich in beta carotene and vitamin C, such as citrus fruits, berries and carrots, showed benefits.

“Our analysis in the two cohorts of U.S. men and women yielded results similar to those from 26 cohorts around the world, which supports the biological plausibility of our findings and suggests these findings can be applied to broader populations,” Wang said.

Wang said this study identifies an optimal intake level of fruits and vegetables and supports the evidence-based, succinct public health message of ‘5-a-day,’ meaning people should ideally consume five servings of fruit and vegetable each day. “This amount likely offers the most benefit in terms of prevention of major chronic disease and is a relatively achievable intake for the general public,” he said. “We also found that not all fruits and vegetables offer the same degree of benefit, even though current dietary recommendations generally treat all types of fruits and vegetables, including starchy vegetables, fruit juices and potatoes, the same.”

A limitation of the research is that it is observational, showing an association between fruit and vegetable consumption and risk of death; it does not confer a direct cause-and-effect relationship.

“The American Heart Association recommends filling at least half your plate with fruits and vegetables at each meal,” said Anne Thorndike, M.D., M.P.H., chair of the American Heart Association’s nutrition committee and an associate professor of medicine at Harvard Medical School in Boston. “This research provides strong evidence for the lifelong benefits of eating fruits and vegetables and suggests a goal amount to consume daily for ideal health. Fruits and vegetables are naturally packaged sources of nutrients that can be included in most meals and snacks, and they are essential for keeping our hearts and bodies healthy.””

Co-authors are Yanping Li, Ph.D.; Shilpa N. Bhupathiraju, Ph.D.; Bernard A. Rosner, Ph.D.; Qi Sun, M.D., Sc.D.; Edward L. Giovannucci; Eric B. Rimm, Sc.D.; JoAnn E. Manson, M.D., M.P.H., Dr.P.H., FAHA; Walter C. Willett, M.D., Dr.P.H.; Meir J. Stampfer, M.D., Dr.P.H.; and Frank B. Hu, M.D., Ph.D.

The study was funded by the National Institutes of Health, the American Heart Association and the National Institute of Diabetes and Digestive and Kidney Diseases of the National Institutes of Health.

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Human activities have an intense impact on Earth’s deep subsurface fluid flow

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The right ‘5-a-day’ mix is 2 fruit and 3 vegetable servings for longer life


The impact of human activities — such as greenhouse gas emissions and deforestation — on Earth’s surface have been well-studied. Now, hydrology researchers from the University of Arizona have investigated how humans impact Earth’s deep subsurface, a zone that lies hundreds of meters to several kilometers beneath the planet’s surface.

“We looked at how the rates of fluid production with oil and gas compare to natural background circulation of water and showed how humans have made a big impact on the circulation of fluids in the subsurface,” said Jennifer McIntosh, a professor in the UArizona Department of Hydrology and Atmospheric Sciences and senior author of a paper in the journal Earth’s Future detailing the findings.

“The deep subsurface is out of sight and out of mind for most people, and we thought it was important to provide some context to these proposed activities, especially when it comes to our environmental impacts,” said lead study author Grant Ferguson, an adjunct professor in the UArizona Department of Hydrology and Atmospheric Sciences and a professor in the University of Saskatchewan’s School of Environment and Sustainability.

In the future, these human-induced fluid fluxes are projected to increase with strategies that are proposed as solutions for climate change, according the study. Such strategies include: geologic carbon sequestration, which is capturing and storing atmospheric carbon dioxide in underground porous rocks; geothermal energy production, which involves circulating water through hot rocks for generating electricity; and lithium extraction from underground mineral-rich brine for powering electric vehicles. The study was done in collaboration with researchers from the University of Saskatchewan in Canada, Harvard University, Northwestern University, the Korea Institute of Geosciences and Mineral Resources, and Linnaeus University in Sweden.

“Responsible management of the subsurface is central to any hope for a green transition, sustainable future and keeping warming below a few degrees,” said Peter Reiners, a professor in the UArizona Department of Geosciences and a co-author of the study.

With oil and natural gas production, there is always some amount of water, typically saline, that comes from the deep subsurface, McIntosh said. The underground water is often millions of years old and acquires its salinity either from evaporation of ancient seawater or from reaction with rocks and minerals. For more efficient oil recovery, more water from near-surface sources is added to the salt water to make up for the amount of oil removed and to maintain reservoir pressures. The blended saline water then gets reinjected into the subsurface. This becomes a cycle of producing fluid and reinjecting it to the deep subsurface.

The same process happens in lithium extraction, geothermal energy production and geologic carbon sequestration, the operations of which involve leftover saline water from the underground that is reinjected.

“We show that the fluid injection rates or recharge rates from those oil and gas activities is greater than what naturally occurs,” McIntosh said.

Using existing data from various sources, including measurements of fluid movements related to oil and gas extraction and water injections for geothermal energy, the team found that the current fluid movement rates induced by human activities are higher compared to how fluids moved before human intervention.

As human activities like carbon capture and sequestration and lithium extraction ramp up, the researchers also predicted how these activities might be recorded in the geological record, which is the history of Earth as recorded in the rocks that make up its crust.

Human activities have the potential to alter not just the deep subsurface fluids but also the microbes that live down there, McIntosh said. As fluids move around, microbial environments may be altered by changes in water chemistry or by bringing new microbial communities from Earth’s surface to the underground.

For example, with hydraulic fracturing, a technique that is used to break underground rocks with pressurized liquids for extracting oil and gas, a deep rock formation that previously didn’t have any detectable number of microbes might have a sudden bloom of microbial activity.

There remain a lot of unknowns about Earth’s deep subsurface and how it is impacted by human activities, and it’s important to continue working on those questions, McIntosh said.

“We need to use the deep subsurface as part of the solution for the climate crisis,” McIntosh said. “Yet, we know more about the surface of Mars than we do about water, rocks and life deep beneath our feet.”



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Holographic displays offer a glimpse into an immersive future

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The right ‘5-a-day’ mix is 2 fruit and 3 vegetable servings for longer life


Setting the stage for a new era of immersive displays, researchers are one step closer to mixing the real and virtual worlds in an ordinary pair of eyeglasses using high-definition 3D holographic images, according to a study led by Princeton University researchers.

Holographic images have real depth because they are three dimensional, whereas monitors merely simulate depth on a 2D screen. Because we see in three dimensions, holographic images could be integrated seamlessly into our normal view of the everyday world.

The result is a virtual and augmented reality display that has the potential to be truly immersive, the kind where you can move your head normally and never lose the holographic images from view. “To get a similar experience using a monitor, you would need to sit right in front of a cinema screen,” said Felix Heide, assistant professor of computer science and senior author on a paper published April 22 in Nature Communications.

And you wouldn’t need to wear a screen in front of your eyes to get this immersive experience. Optical elements required to create these images are tiny and could potentially fit on a regular pair of glasses. Virtual reality displays that use a monitor, as current displays do, require a full headset. And they tend to be bulky because they need to accommodate a screen and the hardware necessary to operate it.

“Holography could make virtual and augmented reality displays easily usable, wearable and ultrathin,” said Heide. They could transform how we interact with our environments, everything from getting directions while driving, to monitoring a patient during surgery, to accessing plumbing instructions while doing a home repair.

One of the most important challenges is quality. Holographic images are created by a small chip-like device called a spatial light modulator. Until now, these modulators could only create images that are either small and clear or large and fuzzy. This tradeoff between image size and clarity results in a narrow field of view, too narrow to give the user an immersive experience. “If you look towards the corners of the display, the whole image may disappear,” said Nathan Matsuda, research scientist at Meta and co-author on the paper.

Heide, Matsuda and Ethan Tseng, doctoral student in computer science, have created a device to improve image quality and potentially solve this problem. Along with their collaborators, they built a second optical element to work in tandem with the spatial light modulator. Their device filters the light from the spatial light modulator to expand the field of view while preserving the stability and fidelity of the image. It creates a larger image with only a minimal drop in quality.

Image quality has been a core challenge preventing the practical applications of holographic displays, said Matsuda. “The research brings us one step closer to resolving this challenge,” he said.

The new optical element is like a very small custom-built piece of frosted glass, said Heide. The pattern etched into the frosted glass is the key. Designed using AI and optical techniques, the etched surface scatters light created by the spatial light modulator in a very precise way, pushing some elements of an image into frequency bands that are not easily perceived by the human eye. This improves the quality of the holographic image and expands the field of view.

Still, hurdles to making a working holographic display remain. The image quality isn’t yet perfect, said Heide, and the fabrication process for the optical elements needs to be improved. “A lot of technology has to come together to make this feasible,” said Heide. “But this research shows a path forward.”



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This salt battery harvests osmotic energy where the river meets the sea

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The right ‘5-a-day’ mix is 2 fruit and 3 vegetable servings for longer life


Estuaries — where freshwater rivers meet the salty sea — are great locations for birdwatching and kayaking. In these areas, waters containing different salt concentrations mix and may be sources of sustainable, “blue” osmotic energy. Researchers in ACS Energy Letters report creating a semipermeable membrane that harvests osmotic energy from salt gradients and converts it to electricity. The new design had an output power density more than two times higher than commercial membranes in lab demonstrations.

Osmotic energy can be generated anywhere salt gradients are found, but the available technologies to capture this renewable energy have room for improvement. One method uses an array of reverse electrodialysis (RED) membranes that act as a sort of “salt battery,” generating electricity from pressure differences caused by the salt gradient. To even out that gradient, positively charged ions from seawater, such as sodium, flow through the system to the freshwater, increasing the pressure on the membrane. To further increase its harvesting power, the membrane also needs to keep a low internal electrical resistance by allowing electrons to easily flow in the opposite direction of the ions. Previous research suggests that improving both the flow of ions across the RED membrane and the efficiency of electron transport would likely increase the amount of electricity captured from osmotic energy. So, Dongdong Ye, Xingzhen Qin and colleagues designed a semipermeable membrane from environmentally friendly materials that would theoretically minimize internal resistance and maximize output power.

The researchers’ RED membrane prototype contained separate (i.e., decoupled) channels for ion transport and electron transport. They created this by sandwiching a negatively charged cellulose hydrogel (for ion transport) between layers of an organic, electrically conductive polymer called polyaniline (for electron transport). Initial tests confirmed their theory that decoupled transport channels resulted in higher ion conductivity and lower resistivity compared to homogenous membranes made from the same materials. In a water tank that simulated an estuary environment, their prototype achieved an output power density 2.34 times higher than a commercial RED membrane and maintained performance during 16 days of non-stop operation, demonstrating its long-term, stable performance underwater. In a final test, the team created a salt battery array from 20 of their RED membranes and generated enough electricity to individually power a calculator, LED light and stopwatch.

Ye, Qin and their team members say their findings expand the range of ecological materials that could be used to make RED membranes and improve osmotic energy-harvesting performance, making these systems more feasible for real-world use.

The authors acknowledge funding from the National Natural Science Foundation of China.



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