I EAT Top 3 Vitamins to CONQUER AGING! 100 yo Harvard Doctor John Scharffenberg

Summary

Dr. John Scharfenberg, a centenarian nutritionist at Loma Linda University, shares insights on living healthily. Emphasizing exercise, especially in midlife, he recommends walking at least two miles daily. As a vegetarian, he advocates a plant-based diet, rich in legumes, whole grains, nuts, and fruits like mangoes, beneficial for brain function and reducing cancer risks. He highlights common vitamin deficiencies in seniors, particularly vitamin A, B12, and D, and suggests dietary adjustments or supplements to address them. His advice aligns with the Seventh-day Adventist community's longevity, linked to a healthy lifestyle avoiding harmful substances and engaging in community work.

Takeaways

• 💊 Vitamin D is crucial for bone health and calcium absorption, with many people, especially the elderly, being deficient.
• 🚶 Exercise is vital for longevity, with Dr. Scharfenberg emphasizing its importance at any age, including walking at least two miles a day.
• 🥗 A plant-based diet, common among Seventh-day Adventists, is linked to longer life spans and is rich in legumes, whole grains, nuts, and fruits.
• 🌟 Dr. Scharfenberg, a vegetarian, recommends tofu as a good source of protein and various beneficial nutrients.
• 🥭 Mangoes are highlighted as a top fruit choice for their vitamin B6 content and potential health benefits, including eye and brain health.
• 🌱 Vitamin A is essential for skin cell replacement, vision, and immune function, with deficiency linked to increased infection and blindness risks.
• 🥕 Beta-carotene from plant sources like carrots and sweet potatoes can help prevent vitamin A deficiency without the risks associated with high vitamin A intake.
• 🔍 Vitamin B12 absorption can be challenging with age, and supplementation is recommended, especially for vegetarians and seniors.
• ☀️ Vitamin D deficiency is widespread and can be mitigated with supplements, especially in regions with less UVB sunlight.
• 🌍 Geographic location and seasons significantly impact vitamin D levels, making supplementation necessary for many, especially in northern latitudes.
• 👣 A combination of a healthy diet, exercise, avoidance of harmful substances, and community engagement contributes to a longer and healthier life.

Q & A

What is the importance of vitamin D according to Dr. John Scharfenberg?

Vitamin D is crucial for maintaining bone health, as it aids in the absorption of calcium in the intestines. It also plays a role in immune function and may decrease the risk of certain cancers and help with blood pressure.

How does Dr. Scharfenberg emphasize the role of exercise in health and longevity?

Dr. Scharfenberg stresses that exercise is extremely important for health and longevity, stating that even an obese woman who exercises daily will outlive a normal weight woman who doesn't exercise. He also mentions that exercising in middle age can reduce the risk of Alzheimer's.

What dietary habits does Dr. Scharfenberg follow as a member of the Seventh-day Adventist Church?

As a Seventh-day Adventist, Dr. Scharfenberg does not smoke or drink and follows a vegetarian diet. He is from Loma Linda, California, which is known as a Blue Zone area where people tend to live longer than average.

What are the five groups of foods typically consumed by Adventists according to the script?

The five groups of foods commonly consumed by Adventists include legumes, whole grains, nuts, fruits, and vegetables, all of which contribute to a healthy and balanced diet.

Why does Dr. Scharfenberg recommend soy in his diet?

Dr. Scharfenberg recommends soy because it is high in protein and a good source of carbohydrates and fats. It also contains beneficial plant compounds such as isoflavones, which may help alleviate menopause symptoms and reduce the risk of certain cancers.

What are the health benefits of mangoes as mentioned by Dr. Scharfenberg?

Mangoes are rich in lutein and zeaxanthin, which may help reduce the risk of chronic eye diseases. They also contain polyphenols that may prevent the growth of certain cancer cells and are a good source of vitamin B6, important for maintaining brain functions.

What is the significance of vitamin A in the human body?

Vitamin A is essential for the replacement of skin cells, maintaining optimal vision, and supporting a healthy immune system. A deficiency can increase the risk of infection, blindness, and even death.

How can one prevent vitamin A deficiency?

To prevent vitamin A deficiency, it is important to consume a diet rich in beta-carotene, which can be found in plant sources like carrots, cantaloupe, and sweet potatoes.

What is the issue with vitamin B12 absorption as people age?

As people age, they lose the ability to produce the intrinsic factor necessary for vitamin B12 absorption in the stomach and small intestine. This can lead to a deficiency even if they consume a diet rich in B12.

Why is vitamin D deficiency common among the elderly and how can it be addressed?

Elderly individuals are often vitamin D deficient due to reduced exposure to sunlight and the body's decreased ability to produce vitamin D from it. Taking supplements can help address this deficiency.

What is the connection between the Seventh-day Adventist lifestyle and longevity?

The Seventh-day Adventist lifestyle, which includes a vegetarian diet, no smoking or drinking, and regular exercise, contributes to longevity. Studies have shown that Adventists tend to live longer than the average American population.

Outlines

00:00

💊 Vitamin Deficiencies and Healthy Living Secrets

This paragraph introduces Dr. John Scharfenberg, a centenarian professor of nutrition at Loma Linda University, who shares insights on vitamin deficiencies, particularly Vitamin D and B12, and their importance to health. It emphasizes the significance of exercise, especially during middle age, to reduce the risk of Alzheimer's and promote longevity. Dr. Scharfenberg's personal diet, influenced by his Seventh-day Adventist faith, includes a plant-based regimen rich in legumes, whole grains, nuts, and a variety of fruits and vegetables. His dietary choices reflect the Blue Zones' findings, which associate a predominantly plant-based diet with longer life spans. The paragraph also highlights the benefits of soy and mango consumption, noting their nutritional content and potential health benefits, including reducing the risk of certain cancers and improving eye health.

05:01

🌞 Addressing Vitamin Deficiencies for a Healthier Life

The second paragraph delves into the prevalence of vitamin deficiencies, especially Vitamin A, B12, and D, among Americans and the global population. It outlines the health risks associated with these deficiencies, such as increased susceptibility to infections, blindness, and even death. The importance of Vitamin A for skin cell replacement, vision, and immune function is stressed, along with the benefits of beta-carotene as a safer alternative to prevent osteoporosis. The paragraph also discusses the challenges of Vitamin B12 absorption, particularly for seniors and vegetarians, and suggests supplementation as a remedy. Vitamin D's role in calcium absorption and bone health is highlighted, with a note on the high deficiency rates, especially among the elderly. The paragraph concludes by emphasizing the broader aspects of a healthy lifestyle, including diet, exercise, and avoidance of harmful substances, as illustrated by the Seventh-day Adventist community's practices.

Keywords

💡Vitamin D

Vitamin D is a fat-soluble vitamin that is crucial for bone health and immune system function. It is primarily obtained through sun exposure, as the skin converts sunlight into vitamin D. The video emphasizes the high prevalence of vitamin D deficiency, especially among the elderly, and its importance for calcium absorption and potential role in reducing the risk of certain cancers. The script mentions that many people, particularly those living in areas with less sunlight, may need to supplement vitamin D to maintain adequate levels.

💡Vitamin B12

Vitamin B12 is an essential nutrient that plays a critical role in nerve function and the production of red blood cells. The video discusses the challenges of vitamin B12 absorption, particularly in older adults and vegetarians, due to the decrease in the stomach's ability to produce intrinsic factor necessary for absorption. The script suggests that supplementation may be necessary for these groups to prevent deficiency, which can lead to anemia and neurological issues.

💡Deficiency

Deficiency in the context of the video refers to a lack of necessary nutrients that can lead to health problems. It is a central theme as the video discusses the prevalence of vitamin D, B12, and A deficiencies among certain populations. The script provides examples of these deficiencies and their potential health consequences, such as increased risk of infection, blindness, and cognitive decline.

💡Exercise

Exercise is highlighted in the video as a key component of Dr. Scharfenberg's longevity and health. It is defined as any physical activity that helps improve or maintain physical fitness and overall health. The video emphasizes the importance of regular exercise, especially during middle age, to reduce the risk of Alzheimer's and maintain independence in old age. Dr. Scharfenberg's personal example of walking at least two miles a day illustrates the practical application of this advice.

💡Diet

Diet, in the video, refers to the types of food and drink that are consumed regularly. It is closely tied to health and longevity, with a focus on the plant-based diet of Seventh-day Adventists, which is associated with living longer. The script mentions that Dr. Scharfenberg, as a vegetarian, follows a diet rich in legumes, whole grains, nuts, and fruits and vegetables, which are linked to lower rates of chronic diseases.

💡Blue Zones

Blue Zones are regions around the world where the population tends to live longer than average. The video mentions Loma Linda, California, as one of the Blue Zones, where many residents live to be at least 100 years old. The script notes that the diets in these areas are typically plant-based, rich in beans, whole grains, and vegetables, which are believed to contribute to their longevity.

💡Vegetarianism

Vegetarianism is a dietary lifestyle that excludes meat, poultry, and fish. The video discusses how Seventh-day Adventists, who often follow a vegetarian diet, tend to live longer than the average American. The script suggests that vegetarian diets, particularly those rich in soy and other plant proteins, can contribute to better health outcomes and a longer life.

💡Soy

Soy refers to foods derived from soybeans, which are high in protein and beneficial plant compounds. The video mentions that Dr. Scharfenberg recommends soy as part of a healthy diet, citing its potential benefits for alleviating menopause symptoms and reducing the risk of certain cancers. However, the script also notes potential digestive issues and thyroid function suppression in some individuals.

💡Mango

Mango is a tropical fruit that is highlighted in the video for its nutritional benefits, particularly its high content of vitamin B6 and other beneficial compounds. The script mentions that Dr. Scharfenberg enjoys mangoes, which are rich in lutein, zeaxanthin, and polyphenols that may reduce the risk of chronic diseases and support eye health.

💡Vitamin A

Vitamin A is a fat-soluble vitamin essential for vision, immune function, and skin health. The video discusses the prevalence of vitamin A deficiency, particularly among children and pregnant women, and its potential consequences, such as increased risk of infection and blindness. The script suggests that consuming foods rich in beta-carotene, which the body converts into vitamin A, can help prevent deficiency.

Highlights

Vitamin D is crucial for bone health and calcium absorption, with a significant deficiency in the elderly population.

Dr. John Scharfenberg, a centenarian professor of nutrition at Loma Linda University, emphasizes the importance of exercise for longevity.

Daily exercise, especially in middle age, can reduce the risk of Alzheimer's disease.

Dr. Scharfenberg recommends walking at least two miles a day for older adults to maintain health.

A plant-based diet, common among Seventh-day Adventists, is linked to longer life spans and reduced risk of chronic diseases.

Loma Linda, California, is recognized as a Blue Zone area where residents tend to live longer than average.

Adventists' diet typically includes legumes, whole grains, nuts, and a variety of fruits and vegetables.

Soy products like tofu are recommended for their protein and nutrient content, potentially reducing cancer risks.

Mangoes are highlighted for their vitamin B6 content, important for brain function and often deficient in seniors.

Vitamin A deficiency can lead to increased risk of infection and blindness, especially in children under five.

Beta-carotene from plant sources can help prevent vitamin A deficiency without the risks associated with high vitamin A intake.

Vitamin B12 absorption can be challenging with age, suggesting the need for supplements, especially for vegetarians.

Vitamin D deficiency is widespread and can be mitigated with supplements, considering limited sun exposure in certain regions.

Vitamin D plays a role in blood pressure regulation and may decrease the risk of certain cancers.

A healthy lifestyle, including diet and exercise, contributes to longevity as demonstrated by the Seventh-day Adventist community.

Dr. Scharfenberg's personal diet includes a focus on plant-based foods, emphasizing the importance of a balanced intake.

The transcript underscores the significance of micronutrients in maintaining optimal health and preventing deficiencies.

Transcripts

vitamin D is a very important vitamin so

many of our people are deficient in

vitamin D more people are deficient in

B12 than we ever thought meet Dr John

scharfenberg this is Dr John

scharfenberg professor of nutrition at

Loma Linda University I'm in my 100th

year at the age of 100 he is still an

active physician nutritionist and

professor of nutrition at Loma Linda

University get ready to be inspired as

he still generously shares his knowledge

to help you to lead healthier lives

did you know that a majority of

Americans are deficient in certain

vitamins stay till the end to find out

three of those vitamins and how you can

remedy such deficiency in Dr

scharfenberg's own words first let's

explore three secrets on how Dr

scharfenberg stays healthy while being

an active centenarian

exercise exercise

I think that's extremely important if a

woman is obese but she exercises every

day she will outlive the normal weight

woman who doesn't exercise Dr

scharfenberg emphasizes on the

importance of exercise to Health and

Longevity he emphasizes that it is

particularly important for the middle

age to keep up with daily exercise

exercise in mid age is the most

important time you exercise in that age

group might reduce your risk of

Alzheimer's at age 100 Dr scharfenberg

has cut down a lot of exercises but he

states that he continues to walk walking

at least two miles a day is recommended

as an older adult regular physical

activity is one of the most important

things you can do for your health it can

prevent or delay many of the health

problems that seem to come with age it

also helps your muscles grow stronger so

you can keep doing your day-to-day

activities without becoming dependent on

others for every R you exercise you will

live three hours longer diet as a member

of Seventh-day Adventist Church Dr

scharfenberg does not smoke or drink and

he is a vegetarian while it is not

strictly mandatory to be vegetarian many

Adventists choose to enjoy an entirely

plant-based diet did you know that Loma

Linda in California where Dr

scharfenberg is from is one of the fifth

known Blue zone areas in the world blue

zones are areas around the world in

which the population is known to live

longer than average

many people who live in blue zones such

as Loma Linda Okinawa Japan Sardinia

Italy nikoya Costa Rica and the Korea

Greece live to be at least 100 years old

research on the blue zones found that 95

percent of people who live to be at

least 108 are mainly plant-based diet

that was rich in beans and whole grains

what's more it was shown that the Loma

Linda Adventists outlive other Americans

by about a decade additionally Studies

have found that vegetarian Adventists

live 1.5 to 2.4 years longer than

non-vegetarian Adventists on average why

do you think that seven day Adventists

live so long in America I think it's a

matter primarily of vegetarianism what

foods do Adventists typically eat on a

day-to-day basis Adventists kitchen

typically consists of five groups of

foods legumes these include beans

lentils chickpeas and peas they're high

in protein fiber and other nutrients I

kind of like snow peas

whole grains such as brown rice barley

and oatmeal Etc they're higher in fiber

than refined grains a diet high in whole

grains is linked to lower rates of heart

disease diabetes and certain cancers

nuts

eating nuts is part of a healthy diet

can cut your risk of having a heart

attack in half if you're in a high risk

group nuts are high in calories so you

need to limit your portion size

pistachios are good fruits and

vegetables

eat a variety of these every day to get

the most benefits they have plant

chemicals that can lower your chances of

chronic diseases as an Adventist

resident of Loma Linda what does Dr

scharfenberg specifically eat to

maintain his health and sharp mind at

his Golden Age soy is a good thing I

recommend the you know one of those

boxes of one quarter underground 400

gram box 100 grams a day of tofu

soybeans soybeans are high in protein

and a decent source of both carbs and

fat they are a rich source of various

vitamins minerals and beneficial plant

compounds such as isoflavones for this

reason regular soybean intake May

alleviate the symptoms of menopause and

reduce your risk of prostate and breast

cancer however they can cause digestive

problems and suppress thyroid function

in predisposed individuals top fruits he

eats mangoes Dr scharfenberg loves

fruits four fruits he enjoys mango being

the king of fruits mango is revered in

many countries where it's grown

mango similar to leafy greens like

spinach broccoli kale and bright yellow

slash red foods like tomatoes peppers

and egg yolks are rich in lutein and

zeaxanthin which may help to reduce the

risk of chronic eye diseases polyphenols

and mangoes may also help to prevent the

growth of certain breast and colon

cancer cells according to a study in

2010 mangoes are a great source of

vitamin B6 which many seniors aren't

getting enough of for Optimal Health

vitamin B6 is important for maintaining

brain functions just a half cup of raw

mango provides 10 percent of the vitamin

B6 we need every day there are three

other vitamins that Dr scharfenberg

highlighted as often being deficient in

seniors let's find out what they are and

how we can remedy that to live a healthy

long life

vitamin A about 45 percent of Americans

don't get an adequate amount of vitamin

A around the world about 127 million

children and 7 million pregnant women

are vitamin A deficient

deficiency in this vitamin can increase

your risk of infection blindness and

even death

vitamin A is essential in the

replacement of skin cells and for

maintaining optimal vision and a healthy

immune system

for this reason those with a vitamin A

deficiency are at an increased risk of

acquiring a severe infection as children

are prone to infections it's crucial

that those under the age of five get

enough vitamin A in their diets or

through supplements in adults one of the

key warning signs of a vitamin A

deficiency is night blindness you drive

at night yes had cataracts removed they

put in 2020 lenses so I have 20 20

Vision through my glasses away to

prevent vitamin A deficiency it is

important to eat healthy diets

beta-carotene will make two vitamin A's

with the beta-carotenines from carrots

you get the vitamin A beta-carotene

would be better than the vitamin A

vitamin A increases the risk of

osteoporosis beta-carotene does it

there's lots of vitamin A or

beta-carotene you should say in plant

sources the cantaloupe the melon yellow

outside yellow insides has a lot of it

things are like sweet potato with the

dark colored sweet potato that has it

vitamin B12 you should know about the

New Evidence we have regarding vitamin

B12 there's two methods by which vitamin

B12 is absorbed one is by the intrinsic

factor which is made in the stomach and

down in the ilium the third part of the

small intestine it combines with vitamin

B12 and you have to have this

combination for it to be absorbed as you

get older you lose that ability to make

that intrinsic factor so above 50 there

are many people are deficient even

though they're getting a lot of it in

their meat diet but there's another

method of absorption that is by passive

diffusion basically for vegetarians or

for seniors who find it hard to absorb

vitamin B12 it is best to take

supplements

vitamin D more than 50 percent of the

general population is vitamin D

deficient regardless of age it gets

worse with age approximately seventy

percent of elderly Americans are vitamin

D deficient in some studies they found

that as many as 95 percent of American

adults have vitamin D deficiency

everybody living north of say Washington

DC or New York City those people are all

deficient in vitamin D vitamin D is a

very important vitamin we get it

primarily from the Sun it hits the skin

the cholesterol in the skin it gets

converted goes to the liver gets changed

around chemically again goes to the

kidneys gets changed again and makes a

hormone that we call Vitamin D it is

important because it has to do with

keeping the bones in good shape we need

Vitamin D because it increases the

absorption of calcium in the intestines

if you have adequate blood levels of

vitamin D you may absorb as much as

three times more some many of our people

are deficient in vitamin D most of the

people who come to our hospitals in the

U.S maybe 70 percent are deficient in

vitamin D the blood vitamin D level came

up and the blood pressure came down

so it was helpful for blood pressure we

think it may in some cases decrease the

risk of certain cancers so that's why we

think people should have vitamin D but

you can get too much vitamin D and get

skin cancer however geography and

seasons can impact vitamin D absorption

and in many places in the world the UVB

content of the sun's Rays is not

significant enough to stimulate vitamin

D production so old people aren't

getting it they have to take a

supplement as we explore Dr

scharfenberg's secrets to longevity

incorporating a lot of vegetables and

fruits into our diet is important but as

evidenced by the lifestyle of

Seventh-day Adventist it is not just

foods that matter but the overall

healthy lifestyle shunning away from

harmful substances like tobacco and

alcohol and engaging in exercises and

Community work