Breakthroughs
A study from the University
of Eastern Finland has
confirmed that a moderately
high intake of dietary cholesterol
or consumption of up to one egg per
day is not associated with increased
blood pressure or an elevated risk of
stroke. The study adds to existing
evidence that eating eggs could
actually protect against high
blood pressure, and indicates
the benefits extend even
to those genetically
susceptible to the effects
of cholesterol. There are
specific peptides found in egg
white and phospholipids in egg yolks
that help blood vessels widen, reduce
blood pressure and improve blood
flow. Eggs also contain antioxidants,
which help to reduce oxidative stress,
further reducing blood pressure.Crackingunder
pressure
Nutrition
D is formuscle
and greater risk of
falls and fractures,
however, whether
vitamin D played a
direct role in muscle
wasn’t known. This
study has shown that
the vitamin D receptor
is present in low levels
in normal muscle
and suggests that
maintaining normal
vitamin D signalling
in muscle is important
for preserving muscle
bulk and function.■ A recent Aussie
study has shed new
light on the role of
vitamin D in muscle
cells. The study
looked at the role of
vitamin D in muscles
in mice, and showed
that vitamin D
signalling (how cells
communicate with
one another) is
needed for normal
muscle size and
strength. Researchers
found that mice
missing the vitamin D
receptor in muscle
cells had normal body
size, but less muscle
mass and more fat,
and they were less
strong. They also
had significantly
decreased running
speed. It’s long been
known that vitamin
D deficiency is
associated with
muscle weaknessRays of glory.Get one with
the lot: it’s
a good egg.1)Lessstress
Accordingtoresearch
inFrontiers, menare
moresusceptible
tothedepression-
inducingeffectsof
long-termstress.And
if you’redesperately
tryingtopresspause
onthatpressure-
cooker,makingsure
togetyourRDIof
magnesium(400mg),
couldformpartof
thesolution.Thisis
becausethemineral
helpstoregulate
levelsofthehormone
cortisol,whichis
elevatedbystress.3 benefits of magnesium
Dose up on magnesium to reap some serious health rewards.3) Healthy bones
Just as working
out builds healthy
bones, a balanced
diet contributes to
a strong skeleton.
Magnesium, in
particular, is an
important mineral,
as it helps to maintain
bone density by
ensuring that the
body absorbs and
uses calcium and
vitamin D effectively.
Even a mild
magnesium
deficiency can
increase your risk
of osteoporosis.2) More energy
Next time you hit
the weights room,
ditch your pre-
workout coffee
or shake for some
magnesium-loaded
foods. The mineral
is an important
co-factor in energy
production, helping
your mitochondria
(the power generator
of your cells) to create
more energy from
food. Go for green
leafy veg, bananas,
nuts and seeds,
seafood and legumes
for your mag fix.26 MEN’S FITNESS SEPTEMBER 2019