Health is Wealth

20 November 2018

Top 10 Health Benefits of Eating Eggs

Tuesday, November 20, 2018 0
Eggs are one of the few foods that should be classified as "superfoods."

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They are loaded with nutrients, some of which are rare in the modern diet.

Here are 10 health benefits of eggs that have been confirmed in human studies.

1. Incredibly Nutritious

Eggs are among the most nutritious foods on the planet.

A whole egg contains all the nutrients required to turn a single cell into a baby chicken.



A single large boiled egg contains (1):

Vitamin A: 6% of the RDA
↳ Folate: 5% of the RDA
↳ Vitamin B5: 7% of the RDA
↳ Vitamin B12: 9% of the RDA
↳ Vitamin B2: 15% of the RDA
↳ Phosphorus: 9% of the RDA
↳ Selenium: 22% of the RDA

Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc

This comes with 77 calories, 6 grams of protein and 5 grams of healthy fats.

Eggs also contain various trace nutrients that are important for health.

In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need.

If you can get your hands on pastured or omega-3 enriched eggs, these are even better. They contain higher amounts of omega-3 fat and are much higher in vitamin A and E (2, 3).
SUMMARY- Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.

2. High in Cholesterol, but Don't Adversely Affect Blood Cholesterol

It is true that eggs are high in cholesterol.

In fact, a single egg contains 212 mg, which is over half of the recommended daily intake of 300 mg.

However, it's important to keep in mind that cholesterol in the diet doesn't necessarily raise cholesterol in the blood (4, 5).

The liver actually produces large amounts of cholesterol every single day. When you increase your intake of dietary cholesterol, your liver simply produces less cholesterol to even it out (6, 7).

Nevertheless, the response to eating eggs varies between individuals (8):

In 70% of people, eggs don't raise cholesterol at all

In the other 30% (termed "hyper responders"), eggs can mildly raise total and LDL cholesterol

However, people with genetic disorders like familial hypercholesterolemia or a gene variant called ApoE4 may want to limit or avoid eggs.

SUMMARY-Eggs are high in cholesterol, but eating eggs does not adversely affect cholesterol in the blood for the majority of people.

3. Raise HDL (The "Good") Cholesterol

HDL stands for high-density lipoprotein. It is often known as the "good" cholesterol (9).

People who have higher levels of HDL usually have a lower risk of heart disease, stroke and other health problems (10, 11, 12, 13).

Eating eggs is a great way to increase HDL. In one study, eating two eggs per day for six weeks increased HDL levels by 10% (14, 15, 16).
SUMMARY-Eating eggs consistently leads to elevated levels of HDL (the "good") cholesterol, which is linked to a lower risk of many diseases.

4. Contain Choline — an Important Nutrient That Most People Don't Get Enough Of

Choline is a nutrient that most people don't even know exists, yet it is an incredibly important substance and is often grouped with the B vitamins.

Choline is used to build cell membranes and has a role in producing signaling molecules in the brain, along with various other functions (17).

The symptoms of choline deficiency are serious, so fortunately it’s rare.

Whole eggs are an excellent source of choline. A single egg contains more than 100 mg of this very important nutrient.
SUMMARY-Eggs are among the best dietary sources of choline, a nutrient that is incredibly important but most people aren’t getting enough of.

5. Are Linked to a Reduced Risk of Heart Disease

LDL cholesterol is generally known as the "bad" cholesterol.

It is well known that having high levels of LDL is linked to an increased risk of heart disease (18, 19).

But many people don't realize that LDL is divided into subtypes based on the size of the particles.

There are small, dense LDL particles and large LDL particles.

Many studies have shown that people who have predominantly small, dense LDL particles have a higher risk of heart disease than people who have mostly large LDL particles (20, 21, 22).

Even if eggs tend to mildly raise LDL cholesterol in some people, studies show that the particles change from small, dense to large LDL, which is an improvement (23, 24).
SUMMARY-Egg consumption appears to change the pattern of LDL particles from small, dense LDL (bad) to large LDL, which is linked to a reduced heart disease risk.

6. Contain Lutein and Zeaxanthin — Antioxidants That Have Major Benefits for Eye Health

One of the consequences of aging is that eyesight tends to get worse.

There are several nutrients that help counteract some of the degenerative processes that can affect our eyes.

Two of these are called lutein and zeaxanthin. They are powerful antioxidants that accumulate in the retina of the eye (25, 26).

Studies show that consuming adequate amounts of these nutrients can significantly reduce the risk of cataracts and macular degeneration, two very common eye disorders (27, 28, 29).

Egg yolks contain large amounts of both lutein and zeaxanthin.

In one controlled study, eating just 1.3 egg yolks per day for 4.5 weeks increased blood levels of lutein by 28–50% and zeaxanthin by 114–142% (30).

Eggs are also high in vitamin A, which deserves another mention here. Vitamin A deficiency is the most common cause of blindness in the world (31).
SUMMARY-The antioxidants lutein and zeaxanthin are very important for eye health and can help prevent macular degeneration and cataracts. Eggs are high in both of them.

7. Omega-3 or Pastured Eggs Lower Triglycerides

Not all eggs are created equal. Their nutrient composition varies depending on how the hens were fed and raised.

Eggs from hens that were raised on pasture and/or fed omega-3 enriched feeds tend to be much higher in omega-3 fatty acids.

Omega-3 fatty acids are known to reduce blood levels of triglycerides, a well known risk factor for heart disease (32, 33).

Studies show that consuming omega-3 enriched eggs is a very effective way to lower blood triglycerides. In one study, eating just five omega-3 enriched eggs per week for three weeks reduced triglycerides by 16–18% (34, 35).
SUMMARY-Omega-3 enriched and pastured eggs may contain significant amounts of omega-3 fatty acids. Eating these types of eggs is an effective way to reduce blood triglycerides.

8. High in Quality Protein, With All the Essential Amino Acids in the Right Ratios

Proteins are the main building blocks of the human body.

They're used to make all sorts of tissues and molecules that serve both structural and functional purposes.

Getting enough protein in the diet is very important and studies show that currently recommended amounts may be too low.

Eggs are an excellent source of protein, with a single large egg containing six grams of it.

Eggs also contain all the essential amino acids in the right ratios, so your body is well-equipped to make full use of the protein in them.

Eating enough protein can help with weight loss, increase muscle mass, lower blood pressure and optimize bone health, to name a few (36, 37, 38, 39).
SUMMARY-Eggs are fairly high in quality animal protein and contain all the essential amino acids that humans need.

9. Don’t Raise Your Risk of Heart Disease and May Reduce the Risk of Stroke

For many decades, eggs have been unfairly demonized.

It has been claimed that because of the cholesterol in them, they must be bad for the heart.

Many studies published in recent years have examined the relationship between eating eggs and the risk of heart disease.

One review of 17 studies with a total of 263,938 participants found no association between egg intake and heart disease or stroke (40).

Many other studies have arrived at the same conclusion (41, 42).

However, some studies have found that people with diabetes who eat eggs have an increased risk of heart disease (43).

Whether the eggs are actually causing the increased risk isn't known, because these types of studies can only show statistical association. They cannot prove that eggs caused anything.

It is possible that people who eat lots of eggs and have diabetes are less health-conscious, on average.

On a low-carb diet, which is by far the best diet for people with diabetes, eating eggs leads to improvements in risk factors for heart disease (44, 45).


SUMMARY-Many studies have looked at egg intake and the risk of heart disease and found no association. However, some studies have found an increased risk in people with type 2 diabetes.

10. Are Filling and Tend to Make You Eat Fewer Calories, Helping You Lose Weight

Eggs are incredibly filling. They are a high-protein food, and protein is, by far, the most satiating macronutrient (46).

Eggs score high on a scale called the satiety index, which measures the ability of foods to cause feelings of fullness and reduce later calorie intake (47).

In one study of 30 overweight women, eating eggs instead of bagels for breakfast increased feelings of fullness and made them automatically eat fewer calories for the next 36 hours (48).

In another study, replacing a bagel breakfast with an egg breakfast caused significant weight loss over a period of eight weeks (49).
SUMMARY-Eggs are highly satiating and may reduce calorie intake later in the day. Regularly eating eggs may promote weight loss.The Bottom Line

Studies clearly show that eating up to three whole eggs per day is perfectly safe.

There is no evidence that going beyond that is harmful — it is just "uncharted territory," as it hasn't been studied.

Eggs are pretty much nature's perfect food.

On top of everything else, they are also cheap, easy to prepare, go with almost any food and taste awesome.

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Include These Super-Convenient And High-Protein Snacks Perfect For Weight Loss

Tuesday, November 20, 2018 0
You should opt for high-protein snacks, since protein keeps us full for longer and curbs your hunger pangs. It also fuels our daily activities in a healthy way.

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Proteins! Proteins! Proteins! We all have heard so much about this wonder nutrient. Ever wondered why it is so important to include proteins in your diet. The king of nutrients protein is a molecule made up of all the essential amino acid chains. The nutrient protein does much more than just build muscle and tissue repair. Proteins reduce calorie intake which in turn helps in weight loss, promotes better quality of life and speedy recovery from injury. Moreover, it helps in performing the several body's functions smoothly.

We all know eating two or three heavy meals is never good for your overall health. Instead, one should always go for four to five small or light meals. Usually between the meals we always feel hungry and look forward to munching. We usually go for snacks like popcorn, a packet of chips, burger or French fries. But these snacks have no nutritional value and can lead to unnecessary weight gain. Instead you should opt for high-protein snacks, since protein keeps us full for longer and curbs your hunger pangs. It also fuels our daily activities in a healthy way.

Top 5 high-protein snacks you cannot afford to miss:

1. Egg:

The egg is the nature's most perfect food, and is a great source of high-quality protein. It hardly takes any time to boil an egg. Hard boiled eggs can be a super quick and convenient snack. You can pair it with some vegetables, make a cheese or vegetable omelette or arrange slices of hard-boiled egg on whole grain bread.

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2. Nuts:

A handful of nuts can be a great high-protein snack. You can go for raw or roasted, or unsalted nuts for the healthiest option. You can even try mixing it up. Nuts like almonds, peanuts, or pistachios are high in proteins. Nut butters can also be considered as another perfect high-protein snack. You can either eat them directly or spread on your toast.

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3.Yoghurt:


Greek yogurt is naturally loaded with protein. Look for plain, unsweetened Greek yogurt for better health. You can top your yoghurt with fresh fruits. Walnuts or a dazzle of honey could also be a great option to flavour your yoghurt.

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4. Cottage cheese:

Another high protein-snack which should be on your list is cottage cheese. Delicious and a convenient snack it offers several health benefits. You can add cottage cheese in your sandwich or simply eat it raw. Add some salt or pepper for enhanced taste.

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5. Milk:

Did you know a glass of milk can be a perfect snack? Sometimes simply a glass of milk can curb your hunger cravings till the next meal without filling your stomach too much. This common dairy product is high in protein and the mineral calcium. You can even make a homemade smoothie with full-fat milk , fresh fruits, nuts and seeds.

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Story Source: https://doctor.ndtv.com
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01 November 2018

Vitamin D Levels in the Blood linked to Cardiorespiratory Fitness

Thursday, November 01, 2018 0
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Vitamin D levels in the blood are linked to cardiorespiratory fitness, according to a study published today in the European Journal of Preventive Cardiology, a publication of the European Society of Cardiology (ESC).

"Our study shows that higher levels of vitamin D are associated with better exercise capacity," said Dr Amr Marawan, assistant professor of internal medicine, Virginia Commonwealth University, Virginia, US. "We also know from previous research that vitamin D has positive effects on the heart and bones. Make sure your vitamin D levels are normal to high. You can do this with diet, supplements, and a sensible amount of sun exposure."



It is well established that vitamin D is important for healthy bones, but there is increasing evidence that it plays a role in other areas of the body including the heart and muscles.

Cardiorespiratory fitness, a reliable surrogate for physical fitness, is the ability of the heart and lungs to supply oxygen to the muscles during exercise. It is best measured as the maximal oxygen consumption during exercise, referred to as VO2 max. People with higher cardiorespiratory fitness are healthier and live longer.

This study investigated whether people with higher levels of vitamin D in the blood have improved cardiorespiratory fitness. The study was conducted in a representative sample of the US population aged 20-49 years using the National Health and Nutrition Survey (NHANES) in 2001-2004. Data was collected on serum vitamin D and VO2 max. Participants were divided into quartiles of vitamin D levels.

Of 1,995 participants, 45% were women, 49% were white, 13% had hypertension, and 4% had diabetes. Participants in the top quartile of vitamin D had a 4.3-fold higher cardiorespiratory fitness than those in the bottom quartile. The link remained significant, with a 2.9-fold strength, after adjusting for factors that could influence the association such as age, sex, race, body mass index, smoking, hypertension, and diabetes.

Dr Marawan said: "The relationship between higher vitamin D levels and better exercise capacity holds in men and women, across the young and middle age groups, across ethnicities, regardless of body mass index or smoking status, and whether or not participants have hypertension or diabetes."

Each 10 nmol/L increase in vitamin D was associated with a statistically significant 0.78 mL/kg/min increase in VO2 max. "This suggests that there is a dose response relationship, with each rise in vitamin D associated with a rise in exercise capacity," said Dr Marawan.

Dr Marawan noted that this was an observational study and it cannot be concluded that vitamin D improves exercise capacity. But he added: "The association was strong, incremental, and consistent across groups. This suggests that there is a robust connection and provides further impetus for having adequate vitamin D levels, which is particularly challenging in cold, cloudy places where people are less exposed to the sun."

On the other hand, Vitamin D toxicity can lead to excess calcium in the blood, which can cause nausea, vomiting, and weakness. "It is not the case that the more vitamin D, the better," said Dr Marawan. "Toxicity is caused by megadoses of supplements rather than diet or sun exposure, so caution is needed when taking tablets."

Regarding further research, Dr Marawan said: "We know the optimum vitamin D levels for healthy bones but studies are required to determine how much the heart needs to function at its best. Randomised controlled trials should be conducted to examine the impact of differing amounts of vitamin D supplements on cardiorespiratory fitness. From a public health perspective, research should look into whether supplementing food products with vitamin D provides additional benefits beyond bone health."

Story Source:
Materials provided by European Society of Cardiology. Note: Content may be edited for style and length.

Journal Reference:
Amr Marawan, Nargiza Kurbanova, Rehan Qayyum. Association between serum vitamin D levels and cardiorespiratory fitness in the adult population of the USA. European Journal of Preventive Cardiology, 2018; 204748731880727 DOI: 10.1177/2047487318807279

Cite This Page:
European Society of Cardiology. "Vitamin D levels in the blood linked to cardiorespiratory fitness." ScienceDaily. ScienceDaily, 30 October 2018. <www.sciencedaily.com/releases/2018/10/181030091449.htm>.

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31 October 2018

Intermittent Fasting Works, but Only If You Fast For This Long

Wednesday, October 31, 2018 0
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Intermittent fasting (IF), a way of eating that involves going through periods of deliberately not eating (fasting) interspersed with periods of eating, has become a popular way for people to lose weight, regulate insulin levels, and lower blood sugar. As popular as intermittent fasting has become, there's no one-size-fits-all plan. There are several ways to do intermittent fasting; one of the most popular is the Leangains diet, or 16:8. This is where you fast for 16 hours a day and only eat in an eight-hour window, such as from noon until 8 p.m.



However, you don't have to adhere to 16:8 strictly. There are other methods of fasting people follow, such as 14:10 or even 12:12. Unfortunately, there is a cutoff for how long your fasting window should be if you want to see results from intermittent fasting.

Registered dietitian Susan Dixon, MPH, MS, said that research suggests that limiting your feeding window to between eight and 11 hours and your fasting time to between 13 and 16 hours keeps insulin levels lower for a longer period of time throughout the day.

"However, that doesn't mean the relationship is cause and effect," she told POPSUGAR. "It has been observed in the literature that people who fast for 13 or more hours nightly tend to be less likely to have high blood pressure, high cholesterol, large waist circumference, obesity, and elevated blood lipids." She added that these benefits aren't observed in fasting windows of 12 hours or less.

And while these benefits go beyond weight loss, if you are looking to lose weight with IF, you still need to make sure you're eating in a calorie deficit without going below 1,200 calories a day. To find your exact calorie target for weight loss, use this formula.

If intermittent fasting intrigues you, make sure you find a plan that works for you. But if you are looking to do IF daily, make sure you fast for at least 13 hours.

Story source: www.popsugar.com
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30 October 2018

Fruit fly study challenges theories on evolution and high-carb diets

Tuesday, October 30, 2018 0
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A single mitochondrial DNA mutation common in animals could play a role in obesity and other health problems associated with a diet high in carbohydrates.

This was one of the implications of research led by UNSW scientists who looked at how different diets affected fruit fly populations. The researchers observed a surprising difference between two sets of the Drosophila melanogaster fruit flies when feeding them alternate diets high in protein and high in carbohydrates.



Fruit fly larvae with a noted mitochondrial DNA (mtDNA) mutation showed a pronounced increase in development when eating high carbohydrate diet of banana, but stagnated on a high protein diet of passionfruit.

Conversely, fruit fly larvae without the mtDNA mutation thrived on the high protein diet, but dropped in frequency when put on carbohydrates.

UNSW School of Biotechnology & Biomolecular Sciences Professor Bill Ballard, who led the study, says the research is a rare demonstration of positive selection at work in evolution.

"What is unique about this study is we've identified one mutation in the mitochondrial genome, that when fed a specific diet is advantageous and causes the frequency of flies in a population cage to increase," he says.

"Then when you swap the diet back to a high protein diet, the flies with the mutation go down in numbers and the other flies without the mutation go up."

The study, which was an exhaustive six-year collaboration between authors from research institutions in Australia, the US and Spain, challenges the neutral theory of molecular evolution that says changes in species at the molecular level are random, not caused by natural selection and provide no benefit or disadvantage to the species.

UNSW PhD student Sam Towarnicki, who is equal first author of the paper, explained why this was more than just a random, neutral mutation.

"The selective advantage is this: the larvae possessing the mutation fed on high carbohydrate diet grow up nice and early and become adults before the others on the protein diet [also with a mutation]," he says.

"And we found a 10 per cent difference in the development just in one generation between those two groups, which is huge.

"And because we followed 25 generations, those increases compound over time which delivers much bigger numbers and a huge selective advantage."

Given that humans share 75 per cent of the same genes as fruit flies, and have the same mtDNA genes, it is certainly an intriguing prospect that the same mutation inherited in human mtDNA may metabolise carbohydrates in a similar way.

Professor Ballard says while confirmation of this would be "another NHMRC grant away and years of surveying and testing," the idea is worth exploring.

He says knowledge of a person's 'mitotype' could help explain why a diet high in carbohydrates may induce obesity and diabetes in some but not others.

"But, the news is not all bad for people harbouring the mutation," he says.

"Sure, you would need to manage your carbohydrate intake when you are younger, but if you are unfortunate enough to develop Parkinson's Disease, a high carbohydrate diet will help you maintain weight.

"So a consequence of our study is to open up a new area for the development of specific diets and drugs to treat Parkinson's' Disease."

And far from fighting disease and reducing health problems, the knowledge could help people plan and fulfil life-choices.

"The most obvious implication from our work is that people should start to manage their diets to match their genotypes to fulfil their specific goals. This is the growing field of 'Nutrigenomics'," Professor Ballard says.

He uses the analogy of the different physical requirements of a football team: some players need speed, some need to bulk up while others may need layers of fat.

"Knowing a person's mitotype will help each person optimise their diet to fulfil these goals, and it would also help a person choose which sort of role they may be best suited for."

"A second example is that our energetic goals change over time and so the food we feed our body should also change. A goal for some might be to increase fertility while increasing longevity may be the goal for older folks.

"So knowing our mitotype will help us determine the best diet to fulfil life-choices."

Story Source:
Materials provided by University of New South Wales. Original written by Lachlan Gilbert. Note: Content may be edited for style and length.

Journal Reference:
Wen Chyuan Aw et al. Ad Genotype to phenotype: diet-by-mitochondrial DNA haplotype interactions drive metabolic flexibility and organismal fitness. PLOS Genetics, 2018

Cite This Page:
University of New South Wales. "Fruit fly study challenges theories on evolution and high-carb diets." ScienceDaily. ScienceDaily, 26 October 2018. <www.sciencedaily.com/releases/2018/10/181026143401.htm>.

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Obese Mice Lose a Third of Their Fat Using a Natural Protein

Tuesday, October 30, 2018 0
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To the great surprise of cancer researchers, a protein they investigated for its possible role in cancer turned out to be a powerful regulator of metabolism. The Georgetown University-led study found that forced expression of this protein in a laboratory strain of obese mice showed a remarkable reduction of their fat mass despite a genetic predisposition to eat all the time.

The study, published in Scientific Reports, suggests that the protein FGFBP3 (BP3 for short) might offer novel therapy to reverse disorders associated with metabolic syndrome, such as type 2 diabetes and fatty liver disease.



Because BP3 is a natural protein and not an artificial drug, clinical trials of recombinant human BP3 could begin after a final round of preclinical studies, investigators say.

"We found that eight BP3 treatments over 18 days was enough to reduce the fat in obese mice by over a third," says the study's senior investigator, Anton Wellstein, MD, PhD, a professor of oncology and pharmacology at Georgetown Lombardi Comprehensive Cancer Center.

The treatments also reduced a number of obesity-related disorders in the mice, such as hyperglycemia -- excess blood sugar that is often linked to diabetes -- and eliminated the fat in their once fatty livers. Clinical as well as microscopic examination of the mice showed no side effects, researchers say.

Obesity, which affects more than 650 million people worldwide, is the major driver for metabolic syndromes, which includes disorders such as insulin resistance, glucose intolerance, hypertension and elevated lipids in the blood.

BP3 belongs to the family of fibroblast growth factor (FGF) binding proteins (BP). FGFs are found in organisms ranging from worms to humans and are involved in a wide range of biological processes, such as regulating cell growth, wound healing and response to injury. Some FGFs act like hormones.

BP1, 2, and 3 are "chaperone" proteins that latch on to FGF proteins and enhance their activities in the body. Wellstein has long researched the BP1 gene because its production is elevated in a range of cancers, suggesting that growth of some cancers is linked to the excess delivery of FGFs. Only recently has Wellstein turned his attention, and that of his lab and colleagues, to BP3 to understand its role.

The researchers found that this chaperone binds to three FGF proteins (19, 21, and 23) that are involved in the control of metabolism. FGF19 and FGF 21 signaling regulates the storage and use of carbohydrates (sugars) and lipids (fats). FGF23 controls phosphate metabolism.

"We found that BP3 exerts a striking contribution to metabolic control," Wellstein says. "When you have more BP3 chaperone available, FGF19 and FGF21 effect is increased through the increase of their signaling. That makes BP3 a strong driver of carbohydrate and lipid metabolism. It's like having a lot more taxis available in New York City tolic syndrome, such as type 2 diabetes and fatty liver disease. pick up all the people who need a ride."

"With metabolism revved up, sugar in the blood, and fat processed in the liver are used for energy and is not stored," Wellstein says. "And warehouses of fat are tapped as well. For example, the job of FGF21 is to control break down of fat, whether it is stored or just eaten."

While the study results are exciting, additional research is required before BP3 protein can be investigated as a human therapy for metabolic syndromes, he says.

Story Source:
Materials provided by Georgetown University Medical Center. Note: Content may be edited for style and length.

Journal Reference:
Elena Tassi, Khalid A. Garman, Marcel O. Schmidt, Xiaoting Ma, Khaled W. Kabbara, Aykut Uren, York Tomita, Regina Goetz, Moosa Mohammadi, Christopher S. Wilcox, Anna T. Riegel, Mattias Carlstrom, Anton Wellstein. Fibroblast Growth Factor Binding Protein 3 (FGFBP3) impacts carbohydrate and lipid metabolism. Scientific Reports, 2018; 8 (1) DOI: 10.1038/s41598-018-34238-5

Cite This Page:
Georgetown University Medical Center. "Obese mice lose a third of their fat using a natural protein." ScienceDaily. ScienceDaily, 29 October 2018. <www.sciencedaily.com/releases/2018/10/181029084038.htm>.

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