Research suggests the presence of flowers may help support pain management. Yet, you don't need to be a neuroscientist to know a beautiful bouquet can boost your mood, yet other studies have shown flowers can help dissipate stress, improve memory and enhance concentration.

Flowers fading? Check out this issue's Dole Spa to learn how to turn petals into potpourri.

A Swedish study published in the European Journal of Clinical Nutrition found that those who lunched on fish (versus beef) ended up consuming 10% fewer calories at dinner. Researchers tested 23 healthy male adults over a one-week period. Controlling breakfast calorie intake (500 calories), the men were then served a lunch featuring either red meat or fish as the main attraction (balanced so that both were equivalent in terms of calories, protein, carbohydrates and fat). When dinner rolled around, those who had previously consumed fish for lunch ended up leaving more on their plate (and shoveling less down their gullet) than those who'd had the beef lunch.  

Appetite control may be just one of the rewards of selecting seafood as your entree. In addition to boosting brainpower, fish consumption is linked to lower rates of colorectal cancer, depression and inflammatory heart disease. For a delicious way to enjoy these healthy benefits, check out this issue's featured Superfood Recipe, "Grilled Cod and Fruit Salad."

At the beginning of the three-month study, 28 physically inactive men and women (ages 55 to 77) received a small puncture wound on the upper arm. Researchers then monitored the rate of wound healing as half the group began a thrice-a-week exercise regimen, while those in the control group maintained their sedentary lifestyles. Result: The exercisers healed an average of 10 days faster than the couch potatoes.  

Study author Charles Emery, PhD, credits enhanced circulation, immune function and hormone levels with this rapid regeneration.  As explored in previous issues of the DNN, other benefits of extra activity include increased libido, human growth hormone and sexual confidence. 

Bonus: The right foods can also help hasten healing.  Check out our guide to "Anti-Injury Eating," as well as "Post-Op Pineapple," to find out which foods are highest in those nutrients needed for a speedy recovery.

"More than half of Americans are taking dietary supplements, the majority of which are multivitamins, and the bottom line is that we don't know for sure that they're benefiting from them. In fact, we're concerned that some people may be getting too much of certain nutrients," said panel chairman J. Michael McGinnis, M.D., M.P.P., Senior Scholar with the Institute of Medicine of the National Academy of Sciences. Other than the efficacy of folate supplementation to prevent neural tube defects, there was little consensus supporting vitamin use to reduce disease risk in the general population.

For example, the panel found no evidence that beta-carotene supplements protect against cancer or heart disease. Indeed, as we've emphasized in previous DNNs, beta-carotene supplementation among women who were smokers at some point in their lives more than doubles the risk of tobacco-related cancers. For those who already eat a healthy diet, one area of particular concern was the possible ill effects of exceeding upper intake levels. Given the fortification of many commonly consumed foods (cereal, protein bars, sports beverages, etc.), it's easy to see how adding supplements to your regimen could easily put you over the top.

This doesn't mean you should ignore your nutrient needs, as far too many Americans are deficient when it comes to fiber, calcium, potassium, magnesium and vitamins A, C and E. Rather, put your focus on deriving key nutrients from food, not supplements. This is the conclusion not only of the NIH panel, but previous top-level reviews from the American Heart Association and the prestigious medical journal, The Lancet. So, which nutrients do you need and where do you get them? We've got it for you in a downloadable brochure (both in English and Spanish) that you can use as an easy reference.

The United States Department of Agriculture (USDA) recently reviewed the nutrition data for the most commonly consumed fruit and vegetables and revised their estimate of an apple serving portion, upgrading it from 154g (about the size of a baseball) to 242g (roughly the size of a softball).  So, that apple you just bought at the grocery store actually contributes nearly a quarter of your daily fiber needs (rather than just 15%, according to the old serving size). 

Not only are you getting more fiber than previously thought (a good thing too, since 96% of Americans fail to get enough), you're getting more antioxidants too. In fact, this review catapults Red Delicious to the #1 spot in antioxidant rankings per serving -- ahead, even, of blueberries! Researchers have been busy studying one particular apple antioxidant called quercetin, which may help reduce the risk of Alzheimer's, prostatitis, a variety of cancers and heart disease. For maximum benefit, make sure you eat the peel, where many of these protective compounds are concentrated.

Apples aren't the only produce item to receive a significant promotion. Pears also moved up from being a "good" source of fiber to an "excellent" one, also providing nearly a quarter of your daily needs. 

For a scrumptious way to incorporate more apples into your diet, try Vegetarian Times' "Apple-Chard Quiche," previously featured as a DNN Superfood Recipe.

At lowest levels, deficiency is associated with bruising, extremely heavy periods and nose bleeds. But given vitamin K's role in the activation of osteoblasts (or bone-forming cells), failure to get enough may undermine bone strength. Conversely, the Framingham Heart Study found male and female seniors with a dietary intake of 250 micrograms of vitamin K per day had a 65% lower risk of hip fractures than those with an intake of 50mcg/day (adequate intake is 120mcg for men, 90mcg for women). Meet the whole family of bone-building nutrients in the DNN's previous article, "Beyond Calcium."

Could "K" help fight cancer? Encouraging research suggests vitamin K may play a role in inhibiting the growth of tumors and cancer cells. Several studies in particular have linked levels of vitamin K intake with stabilization of liver cancer.

Fortunately, meeting vitamin K requirements can be as easy as adding some leafy greens to your favorite recipes. Just one cup of cooked kale provides more than 8 times your daily requirement. While leafy greens (collards, spinach, mustard greens, etc.) are king when it comes to K, other great sources include broccoli, cabbage, celery and kiwi.

Bonus: Add some healthy monounsaturated fat (olive oil, avocado, nuts) to maximize health benefits from vitamin K-rich foods. Like other fat-soluble nutrients (e.g., vitamins A, D and E), K isn't well absorbed in the absence of dietary fat. Just make sure it's the healthy kind (as most Americans already consume far too much saturated and trans-fats).

Dissing the Sandman to spend time with SpongeBob and Red Bull may appeal to kids, but sleep deprivation can impair quality of life -- and harm health. Not only can grades suffer and behavioral problems arise, sleeplessness can rob your child of the energy needed for physical activity, while meddling with metabolism and hormone levels in ways that can lead to weight problems. Once the pounds start piling on, obesity/poor sleep can become a vicious cycle, especially as children mature. Sleep apnea -- interference with nighttime breathing -- is more prevalent among the obese, interrupting sleep while making it easier to overeat and gain weight.

Your child's sleep needs may be greater than you think: 10-11 hours for those ages 5 to 12. Add to the equation the 3-4 hours of television the average child watches on a daily basis and you see how such habits subtract from quality sleep. Too much tube time may be fattening in more ways than one. A recent study of children ages 11-12 found a 167-calorie increase per hour spent watching TV. Junk food chased by caffeinated belly wash could pose an extra danger. Young bodies are not only more sensitive to caffeine when it comes to catching shut-eye, excessive caffeine soda consumption could lead to hypertension risk.

As many a red-eyed reader already knows, insomnia isn't only for the young and the restless. As explored in our "Sleep Late, Lose Weight, Look Great," 47 million adults get by with less than eight hours. The article provides plenty of reasons -- from a healthier complexion to improved immune function to increased metabolism -- to make bed time a priority.