Here’s reality: Some foods are very god for your body (and your metabolism); some are not.
Eat foods that improve your health, such as
• Omega-3 fatty acids found in fish, flax oil, and spinach or take USANA Vitamins – BiOmega 3
• Colorful vegetables that are rich in antioxidants
• Whole foods such as brown rice, whole wheat bread and pasta, and legumes
• Lena protein from organic meats, fish, soy, and legumes
Limit foods that have an adverse effect on your health, such as:
• Excess saturated fat (meat, cheese, and fried food)
• Trans fats (margarines, baked goods, chips, and fast food)
• High-calorie food
• Refined carbohydrates like white rice, white bread, chips, pasta, and cookies
Tuesday, March 23, 2010
Follow American Heart Association Guidelines
The American Heart Association’s dietary guidelines provide useful parameters for optimum health – and optimum health leads directly to optimum metabolism.
• Dietary fat intake should be between 25 and 35 percent of total calories.
• Saturated fat intake should be less than 7 percent of total calories.
• Polyunsaturated fat should not exceed 10 percent of total calories.
• Cholesterol intake should not exceed 300 milligrams per day.
• Carbohydrate intake should represent 45 to 65 percent of total calories with emphasis on complex carbohydrates.
• Protein intake should constitute the remainder of the calories.
• Sodium intake should be limited to fewer than 2300 milligrams per day.
• Alcohol consumption is not recommended, but if consumed, it should not exceed one to two drinks per day for men and one drink per day for women. One drink is 1 to 1.5 ounces a day of hard liquor, 4 ounces of wine, or 12 ounces of beer.
• Dietary fat intake should be between 25 and 35 percent of total calories.
• Saturated fat intake should be less than 7 percent of total calories.
• Polyunsaturated fat should not exceed 10 percent of total calories.
• Cholesterol intake should not exceed 300 milligrams per day.
• Carbohydrate intake should represent 45 to 65 percent of total calories with emphasis on complex carbohydrates.
• Protein intake should constitute the remainder of the calories.
• Sodium intake should be limited to fewer than 2300 milligrams per day.
• Alcohol consumption is not recommended, but if consumed, it should not exceed one to two drinks per day for men and one drink per day for women. One drink is 1 to 1.5 ounces a day of hard liquor, 4 ounces of wine, or 12 ounces of beer.
Make Nutrition a Priority
Nutrition, perhaps more than any other factor, plays an essential role in our overall health, how efficiently we metabolize our food, and how long we live. The foods we eat affect every cell, organ, and system within our bodies, so it is important to make good choices. According to nutrition experts, a healthy diet provides our body with everything it needs to operate efficiently to repair damage, for cells to reproduce, and for us to flush out toxins. Healthful foods provide us with fuel that burns for a long time and helps us have a healthy immune system. Healthful foods also give our bodies the right kind of fuel so that we have plenty of energy and a strong immune system, and they can help lower the risk of heart disease, cancer, and osteoporosis as we age.
Saturday, March 20, 2010
Plant Extracts and Vitamins
Saw Palmetto (Serenoa repens) vs. Finasteride (Proscar) for Prostate Problems
It’s been proven with good solid clinical trials - saw palmetto extract is more effective than placebo at easing problems with urination, and when compared with stellar drug, it worked equally well. Because finasteride can change PSA levels (a cancer marker) and saw palmetto is less likely to interfere with PSA, I think stubby little palm tress give finasteride a run for its money!
St. John’s – Wort (Hypericum perforatum) vs. Fluoxetine (Prozac) for Depression
This popular plant extract generates millions of dollars of sales in the U.S. because people know that it promotes better sleep and a happier mood. Some clinical trials show that St. John’s – wort is significantly more effective than fluoxetine – a blockbuster antidepressant – and seems to have fewer side effects. Plus, St. John’s – wort is widely used and trusted in Europe for depression, infection, insomnia, and low sex drive.
Black Cohosh (Cimicifuga racemosa) vs. Conjugated Estrogen (Premarin) for Hot Flashes
Again, proven: Women with surge protection get cooling relief from black cohosh extract – and in some studies, even more relief than conjugated estrogens. And a 2002 study found that the plant extract had favorable effects on bone health and cholesterol levels – all without increasing endometrial tissue (a harmful side effect of many estrogen drugs).
It’s been proven with good solid clinical trials - saw palmetto extract is more effective than placebo at easing problems with urination, and when compared with stellar drug, it worked equally well. Because finasteride can change PSA levels (a cancer marker) and saw palmetto is less likely to interfere with PSA, I think stubby little palm tress give finasteride a run for its money!
St. John’s – Wort (Hypericum perforatum) vs. Fluoxetine (Prozac) for Depression
This popular plant extract generates millions of dollars of sales in the U.S. because people know that it promotes better sleep and a happier mood. Some clinical trials show that St. John’s – wort is significantly more effective than fluoxetine – a blockbuster antidepressant – and seems to have fewer side effects. Plus, St. John’s – wort is widely used and trusted in Europe for depression, infection, insomnia, and low sex drive.
Black Cohosh (Cimicifuga racemosa) vs. Conjugated Estrogen (Premarin) for Hot Flashes
Again, proven: Women with surge protection get cooling relief from black cohosh extract – and in some studies, even more relief than conjugated estrogens. And a 2002 study found that the plant extract had favorable effects on bone health and cholesterol levels – all without increasing endometrial tissue (a harmful side effect of many estrogen drugs).
Monday, March 15, 2010
Selenium
Selenium (an antioxidant mineral) is part of the enzyme glutathione peroxidase, which is involved in protecting body tissues from free radical damage.
Without this mineral, normal growth and fertility would not occur, the liver would not function normally, important hormone production would not take place, and the immune system would not fully function. Its presence in the body is essential for healthy hair and skin, and is needed to maintain normal eyesight. There is now evidence that selenium may help protect against prostate cancer. A selenium deficiency weakens the immune system, thereby predisposing the body to an array of diseases.
As with many other micro-minerals, selenium levels in food are related to the amount of selenium in the soil where food is grown. Selenium is found in plant foods such as citrus, whole grains, and Brazil nuts.
Without this mineral, normal growth and fertility would not occur, the liver would not function normally, important hormone production would not take place, and the immune system would not fully function. Its presence in the body is essential for healthy hair and skin, and is needed to maintain normal eyesight. There is now evidence that selenium may help protect against prostate cancer. A selenium deficiency weakens the immune system, thereby predisposing the body to an array of diseases.
As with many other micro-minerals, selenium levels in food are related to the amount of selenium in the soil where food is grown. Selenium is found in plant foods such as citrus, whole grains, and Brazil nuts.
Molybdenum
Molybdenum is essential to the enzymes involved in the production of DNA and RNA, and those involved in producing energy from fat and in releasing iron from the body’s stores. Molybdenum is found in tooth enamel, and it is possible that it helps prevent tooth decay.
Molybdenum is derived by consuming sprouted nuts, kelp, pollens, and most root vegetables.
Molybdenum is derived by consuming sprouted nuts, kelp, pollens, and most root vegetables.
Like may micro-minerals, manganese has a broad range of functions. It is essential for activating enzyme systems involved in the synthesis of cartilage. It is also a constituent of certain enzymes involved in the protection of tissues from free radical damage. Manganese is necessary to both thyroid hormone and sex hormone production, and is important in manufacturing cholesterol and insulin. It is also needed for storing glucose in the liver and for healthy bone growth.
Manganese deficiency reduces fertility as well as white blood cell count. Prolonged deficiencies result in breakdowns of the organ and immune system. Manganese is mostly found in sea- and freshwater algae, and fruits and vegetables.
Manganese deficiency reduces fertility as well as white blood cell count. Prolonged deficiencies result in breakdowns of the organ and immune system. Manganese is mostly found in sea- and freshwater algae, and fruits and vegetables.
Iron
Hemoglobin, the pigment in red blood cells that carries oxygen around the body via the bloodstream, cannot be produced without iron. A shortage of this mineral quickly shows itself in breathlessness, as the heart pumps faster and the lungs try to increase the body’s oxygen intake. Iron is also required for the manufacture of myoglobin, another pigment that stores oxygen in muscles.
Iron-containing enzymes assist in the conversion of beta-carotene (found in many deeply pigmented plant foods such as carrots, red peppers, apricots, and cantaloupes) into the active form of vitamin A. Other iron-containing enzymes are needed for the synthesis of DNA and RNA, and for the synthesis of collagen, which is essential for healthy skin, gums, teeth, cartilage, and bones.
Women, from the onset of monthly periods until menopause, need almost twice as much dietary iron as men. Lack of adequate dietary iron can result in iron deficiency anemia, with chronic infections of the ears, gums, and skin, excessive tiredness and lack of stamina, as well as a pale complexion. More of the iron from plant sources such as chickpeas, lentils, and seaweed, all deep green, fresh vegetables and sprouts, along with most sea vegetables, is absorbed if it is accompanied by food or drinks containing whole-food vitamins C.
Iron-containing enzymes assist in the conversion of beta-carotene (found in many deeply pigmented plant foods such as carrots, red peppers, apricots, and cantaloupes) into the active form of vitamin A. Other iron-containing enzymes are needed for the synthesis of DNA and RNA, and for the synthesis of collagen, which is essential for healthy skin, gums, teeth, cartilage, and bones.
Women, from the onset of monthly periods until menopause, need almost twice as much dietary iron as men. Lack of adequate dietary iron can result in iron deficiency anemia, with chronic infections of the ears, gums, and skin, excessive tiredness and lack of stamina, as well as a pale complexion. More of the iron from plant sources such as chickpeas, lentils, and seaweed, all deep green, fresh vegetables and sprouts, along with most sea vegetables, is absorbed if it is accompanied by food or drinks containing whole-food vitamins C.
Friday, March 12, 2010
Chloride
Chloride acts with potassium and sodium to maintain the body’s fluid and electrolyte balance. The highest concentrations of chloride in the body are found in cerebrospinal fluid and in digestive juices in the stomach. The main dietary source of chloride is table sale (sodium chloride), but it is not advisable to consume any non-organic sodium such as table salt, crystal salt, sea salt, and so on; these sodium chloride-rich salts dehydrate the body and raise blood pressure. Consume organic sodium minerals through foods such as celery or sea vegetables in order to maintain healthy levels of chloride. When dietary intake is low, the kidneys can reabsorb chloride efficiently, so a dietary deficiency rarely occurs. Excessive chloride losses can occur in the same way as sodium loss: through sweating, diarrhea, and vomiting.
Sodium Chloride (Salt)
Salt, or sodium chloride, was the first mineral identified and regularly used as part of our diets (though in its non- or inorganic form, it plays havoc), probably because it is easily detected by the taste buds. Sodium is a major component of all body fluids, and is largely responsible for determining the body’s total water content. Together with potassium, it is a key substance in regulating the balance of body fluids. It controls the levels of electrolytes in blood plasma and helps to regulate nerve and muscle function it is also the antiseptic in lymph fluid.
Because sodium is lost in significant amounts through sweat, people living in hot climates or who exercise strenuously can run a risk of a deficiency. One of the first symptoms is a cramp, which often affects the calf or leg muscles. A serious deficiency can lead to dehydration, causing low blood pressure, dryness of the mouth, and vomiting. High sodium intakes can lead to edema (fluid retention) and high blood pressure, leading to heart failure, strokes, or kidney failure.
Because sodium is lost in significant amounts through sweat, people living in hot climates or who exercise strenuously can run a risk of a deficiency. One of the first symptoms is a cramp, which often affects the calf or leg muscles. A serious deficiency can lead to dehydration, causing low blood pressure, dryness of the mouth, and vomiting. High sodium intakes can lead to edema (fluid retention) and high blood pressure, leading to heart failure, strokes, or kidney failure.
Potassium
Cells, nerves, and muscles do not function properly without potassium. It works with sodium to maintain the fluid and electrolyte balance in cells and tissues, to regulate blood pressure, and to maintain a normal heartbeat. It helps counteract the effects of excess sodium intake, such as edema (fluid retention) and high blood pressure. Potassium is also vital for the transmission of nerve impulses from the brain to every part of the body. It is therefore critical for proper functioning.
Blood potassium levels are carefully regulated by hormones, and any excess intake is normally excreted through the kidneys. Symptoms of excess potassium are lethargy, paralysis, and a slow heartbeat. Early signs of potassium deficiency are apathy, weakness, confusion, and excessive thirst.
Potassium is found in most plant foods, but especially good sources include avocados, nuts and seeds, sprouted whole grains, beans and peas, fresh ripe tomatoes and green juices, bananas, kiwis, and oranges.
Blood potassium levels are carefully regulated by hormones, and any excess intake is normally excreted through the kidneys. Symptoms of excess potassium are lethargy, paralysis, and a slow heartbeat. Early signs of potassium deficiency are apathy, weakness, confusion, and excessive thirst.
Potassium is found in most plant foods, but especially good sources include avocados, nuts and seeds, sprouted whole grains, beans and peas, fresh ripe tomatoes and green juices, bananas, kiwis, and oranges.
Thursday, March 11, 2010
Magnesium
An important constituent of bone is magnesium, which assists in transmitting nerve impulses; it is also important for muscle contraction. It acts as an essential cofactor for many enzymes, which function properly only when magnesium is present. Two such enzymes, 97 cocarboxylase and coenzyme A97, are involved in extracting energy from food. Mild magnesium deficiency is more common than previously recognized, especially in people suffering from diabetes, malabsorption syndromes, celiac disease, and some forms of kidney disease. Those on anti-coagulants also suffer magnesium deficiencies.
Magnesium deficiency is a cause of cardiac arrhythmia (irregular heartbeat) and has been linked to premenstrual syndrome (PMS). Magnesium is found naturally in dark green leafy vegetables, nuts and seeds, and most sprouts, as well as whole grains, sprouted beans and peas, and some botanicals such as Terminalia arjuna.
Magnesium deficiency is a cause of cardiac arrhythmia (irregular heartbeat) and has been linked to premenstrual syndrome (PMS). Magnesium is found naturally in dark green leafy vegetables, nuts and seeds, and most sprouts, as well as whole grains, sprouted beans and peas, and some botanicals such as Terminalia arjuna.
Tuesday, March 9, 2010
Minerals Important to Good Health
At least 16 minerals have been identified as essential to human growth and reproduction. Macro-minerals such as calcium, magnesium, sodium, and potassium are required in comparatively large quantities, whereas micro-minerals such as iron and zinc, selenium, manganese, and iodine are necessary in much smaller amounts, though all remain important to our health.
Our mineral levels derived from foods are dependent on the levels of minerals present in the soils where the crops were grown. We simply are not getting adequate supplies of minerals from our food crops unless the crops are organically grown in soil that have been revitalized with mineral content.
It is also important to note that various nutrients affect the body’s ability to absorb minerals. Vitamin D, for example, is necessary for the uptake of calcium. Vitamin C is necessary for the absorption of iron, particularly iron found in plant foods. Copper is necessary for vitamin C activity. Mineral deficiencies also cause vitamin deficiencies, and worldwide we are seeing mineral deficiencies becoming a well-documented result of systematic soil depletion.
The body can maintain its own mineral balance throughout short periods. If the intake of minerals is low, it draws from stores in the muscles, the liver, and bones. If a mineral intake is too high, excesses are usually excreted so that there is little danger of the body being harmed, except by the use of synthetic supplements. Minerals aid in development of our bone structure, metabolic reactions, cell membrane transport of nutrients, muscle movement, and as part of the elements of blood and enzymes.
Minerals used in the body are classified as:
1.Macro-minerals, or the main minerals such as calcium, phosphorus, magnesium, potassium, sulfur, chloride, and sodium.
2.Trace minerals, such as iron, zinc, copper, iodine, fluoride, chromium, selenium, manganese, and molybdenum.
Other trace minerals include bromide, cadmium, vanadium, tin, nickel, aluminum, silicon, and many others. Although minerals are of vital importance, they make up only about 4 percent of your body’s weight. All of the trace minerals account for only about .01 percent of total body weight.
Minerals are vitally important nutrients that must be ingested on a regular basis in food or supplement form to maintain proper body function.
As with the controversy over synthetic versus natural vitamins, there is a controversy about the use of inorganic versus organic minerals. This controversy may be less pronounced than the natural and synthetic vitamin controversy, but it is still important to consider natural, organic mineral use for optimal health and longevity.
Our mineral levels derived from foods are dependent on the levels of minerals present in the soils where the crops were grown. We simply are not getting adequate supplies of minerals from our food crops unless the crops are organically grown in soil that have been revitalized with mineral content.
It is also important to note that various nutrients affect the body’s ability to absorb minerals. Vitamin D, for example, is necessary for the uptake of calcium. Vitamin C is necessary for the absorption of iron, particularly iron found in plant foods. Copper is necessary for vitamin C activity. Mineral deficiencies also cause vitamin deficiencies, and worldwide we are seeing mineral deficiencies becoming a well-documented result of systematic soil depletion.
The body can maintain its own mineral balance throughout short periods. If the intake of minerals is low, it draws from stores in the muscles, the liver, and bones. If a mineral intake is too high, excesses are usually excreted so that there is little danger of the body being harmed, except by the use of synthetic supplements. Minerals aid in development of our bone structure, metabolic reactions, cell membrane transport of nutrients, muscle movement, and as part of the elements of blood and enzymes.
Minerals used in the body are classified as:
1.Macro-minerals, or the main minerals such as calcium, phosphorus, magnesium, potassium, sulfur, chloride, and sodium.
2.Trace minerals, such as iron, zinc, copper, iodine, fluoride, chromium, selenium, manganese, and molybdenum.
Other trace minerals include bromide, cadmium, vanadium, tin, nickel, aluminum, silicon, and many others. Although minerals are of vital importance, they make up only about 4 percent of your body’s weight. All of the trace minerals account for only about .01 percent of total body weight.
Minerals are vitally important nutrients that must be ingested on a regular basis in food or supplement form to maintain proper body function.
As with the controversy over synthetic versus natural vitamins, there is a controversy about the use of inorganic versus organic minerals. This controversy may be less pronounced than the natural and synthetic vitamin controversy, but it is still important to consider natural, organic mineral use for optimal health and longevity.
Monday, March 8, 2010
Fatty Acids
Food supplementation fads come and go like the seasons as various industries manipulate the popular imagination by touting their products as the latest solution to whatever health ailment has been identified as the newest “epidemic” to afflict us.
Fish oil supplements containing omega-3 fatty acids illustrate one of the more recent campaigns to win the hearts, minds, and paychecks of consumers. The omega-3 fatty acids cannot be produced by the human body but are necessary for our mental and physical functioning. They have gradually been replaced in the average human diet by omega-6 fatty acids from unhealthy sources such as meat, corn oil, and other cooking oils.
One result of our omega-3 deficiency has been an upsurge in the incidence of depression. Though we can get our omega-3s from healthy sources such as walnuts and dark leafy vegetables, if we consume enough of them, manufacturers of fish oil supplements have promoted their products as the primary antidote to the omega-3 shortage in our foods.
Many health concerns and problems are associated with this fish oil campaign and need to be exposed. But first here is a little more background on the role omega-3 plays in our lives.
The research on essential fatty acids (EFAs) like omega-3 continues to attest to their complexity and essential role in human health and development. Not only are they shown to support immune function, cardiovascular health, vision, memory, and mood stabilization, but they are also essential for optimum fetal growth.
Two categories of essential fatty acids, omega-6 and omega-3, are not made in the body and must be obtained through the diet for health. These fatty acids are necessary to maintain cell membranes, transport fats in the body, and aid in the production of prostaglandins.
Omega-3 fatty acids are needed for the health of our brain, nerves, skin, and circulatory and immune functions. Studies have shown that omega-3s are helpful in preventing or treating health conditions such as arthritis, cancer, heart disease, multiple sclerosis, fibromyalgia, weight gain, ADD/ADHD, Alzheimer’s, allergies, depression, strokes, diabetes, skin problems, and many other concerns.
Clinical evidence indicates that omega-3 can help improve our health and prevent diseases. For example, omega-3 may be useful in the prevention and treatment of Alzheimer’s by preventing Alzheimer’s brain lesions. The USDA has updated the Food Guide Pyramid to include omega-3 in the “healthy fats” section, while revising outdated and inaccurate charts that promote large quantities of meat and dairy products. Guidelines from the various heart associations have also been revised to include omega-3 oils.
The three most nutritionally important omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Alpha-linolenic acid is one of two fatty acids classified as essential. The other essential fatty acid is an omega-6 fatty acid called linoleic acid. Both are classified as essential because the human body is unable to manufacture them on its own and because they play a fundamental role in vital physiological functions. Therefore, we must be sure our diet contains sufficient amounts of omegas.
There are plenty of dietary sources of omega-3 fatty acids to choose from. One of the most popular sources is now animal flesh, which we do not recommend at all. Here is why. For starters, there are many good vegetable sources of omega-3s: chia seed, raspberry seeds, pumpkin seeds, walnuts, hemp seeds, flax seeds, sprouts, algae, and dark green leafy vegetables such as kale.
Essential fatty acids (EFAs) like omega-3s are necessary fats that humans cannot synthesize, so they must be obtained through our diet. EFAs support the cardiovascular, reproductive, immune, and nervous systems. The human body also needs EFAs to manufacture and repair cell membranes, enabling the cells to obtain optimum nutrition and expel harmful waste products.
A primary function of EFAs like omega-3 is to regulate body functions such as heart rate, blood pressure, blood clotting, fertility, and conception. They help immune function by regulating inflammation and encouraging the body to fight infections. EFAs like omega-3s are also needed for proper growth in children, particularly for neural development and maturation of sensory systems. Fetuses and breast-fed infants also require an adequate supply of EFAs derived from a healthy mother.
Omega-3 deficiency or imbalance is linked with serious health conditions – heart attacks, cancer, insulin resistance, asthma, lupus, schizophrenia, depression, postpartum depression, accelerated aging, stroke, obesity, diabetes, arthritis, ADD/ADHD, and Alzheimer’s disease, among others.
It is though by many health professionals that the epidemic attention deficit disorder (ADD) is in large part due to omega-3 (DHA) deficiency in children. It is absolutely crucial for fetuses and infants to ingest it for proper brain and nerve development arthritis pain and even cancer can result from the repeated unchecked circulation of stress-related toxic biochemicals as well as from free radicals and other toxins. Omega-3s help reduce the buildup of these toxins, thereby reducing the risk of serious diseases.
Omega-3s are found in green and blue algae, chia seed, flaxseed oil and meal, raspberry seeds, primrose oil, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, dark leafy green vegetables like kale, spinach, mustard and collard greens, and a wide variety of germinated seeds, nuts, and grains.
Fish oil supplements containing omega-3 fatty acids illustrate one of the more recent campaigns to win the hearts, minds, and paychecks of consumers. The omega-3 fatty acids cannot be produced by the human body but are necessary for our mental and physical functioning. They have gradually been replaced in the average human diet by omega-6 fatty acids from unhealthy sources such as meat, corn oil, and other cooking oils.
One result of our omega-3 deficiency has been an upsurge in the incidence of depression. Though we can get our omega-3s from healthy sources such as walnuts and dark leafy vegetables, if we consume enough of them, manufacturers of fish oil supplements have promoted their products as the primary antidote to the omega-3 shortage in our foods.
Many health concerns and problems are associated with this fish oil campaign and need to be exposed. But first here is a little more background on the role omega-3 plays in our lives.
The research on essential fatty acids (EFAs) like omega-3 continues to attest to their complexity and essential role in human health and development. Not only are they shown to support immune function, cardiovascular health, vision, memory, and mood stabilization, but they are also essential for optimum fetal growth.
Two categories of essential fatty acids, omega-6 and omega-3, are not made in the body and must be obtained through the diet for health. These fatty acids are necessary to maintain cell membranes, transport fats in the body, and aid in the production of prostaglandins.
Omega-3 fatty acids are needed for the health of our brain, nerves, skin, and circulatory and immune functions. Studies have shown that omega-3s are helpful in preventing or treating health conditions such as arthritis, cancer, heart disease, multiple sclerosis, fibromyalgia, weight gain, ADD/ADHD, Alzheimer’s, allergies, depression, strokes, diabetes, skin problems, and many other concerns.
Clinical evidence indicates that omega-3 can help improve our health and prevent diseases. For example, omega-3 may be useful in the prevention and treatment of Alzheimer’s by preventing Alzheimer’s brain lesions. The USDA has updated the Food Guide Pyramid to include omega-3 in the “healthy fats” section, while revising outdated and inaccurate charts that promote large quantities of meat and dairy products. Guidelines from the various heart associations have also been revised to include omega-3 oils.
The three most nutritionally important omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Alpha-linolenic acid is one of two fatty acids classified as essential. The other essential fatty acid is an omega-6 fatty acid called linoleic acid. Both are classified as essential because the human body is unable to manufacture them on its own and because they play a fundamental role in vital physiological functions. Therefore, we must be sure our diet contains sufficient amounts of omegas.
There are plenty of dietary sources of omega-3 fatty acids to choose from. One of the most popular sources is now animal flesh, which we do not recommend at all. Here is why. For starters, there are many good vegetable sources of omega-3s: chia seed, raspberry seeds, pumpkin seeds, walnuts, hemp seeds, flax seeds, sprouts, algae, and dark green leafy vegetables such as kale.
Essential fatty acids (EFAs) like omega-3s are necessary fats that humans cannot synthesize, so they must be obtained through our diet. EFAs support the cardiovascular, reproductive, immune, and nervous systems. The human body also needs EFAs to manufacture and repair cell membranes, enabling the cells to obtain optimum nutrition and expel harmful waste products.
A primary function of EFAs like omega-3 is to regulate body functions such as heart rate, blood pressure, blood clotting, fertility, and conception. They help immune function by regulating inflammation and encouraging the body to fight infections. EFAs like omega-3s are also needed for proper growth in children, particularly for neural development and maturation of sensory systems. Fetuses and breast-fed infants also require an adequate supply of EFAs derived from a healthy mother.
Omega-3 deficiency or imbalance is linked with serious health conditions – heart attacks, cancer, insulin resistance, asthma, lupus, schizophrenia, depression, postpartum depression, accelerated aging, stroke, obesity, diabetes, arthritis, ADD/ADHD, and Alzheimer’s disease, among others.
It is though by many health professionals that the epidemic attention deficit disorder (ADD) is in large part due to omega-3 (DHA) deficiency in children. It is absolutely crucial for fetuses and infants to ingest it for proper brain and nerve development arthritis pain and even cancer can result from the repeated unchecked circulation of stress-related toxic biochemicals as well as from free radicals and other toxins. Omega-3s help reduce the buildup of these toxins, thereby reducing the risk of serious diseases.
Omega-3s are found in green and blue algae, chia seed, flaxseed oil and meal, raspberry seeds, primrose oil, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, dark leafy green vegetables like kale, spinach, mustard and collard greens, and a wide variety of germinated seeds, nuts, and grains.
Sunday, March 7, 2010
Sources, Benefits and Risks of Vitamins
Here is a list of the sources, benefits, and potential risks of vitamins:
Vitamin A: Beta-Carotene; Retinol
Supplemental vitamin A should be consumed as beta-carotene, which is a precursor (manufacturer) of vitamin A.
Best sources: Sunflower green sprouts, green leafy vegetables, chia sprouts, sea vegetables, and cruciferous vegetables.
Major symptoms of vitamin A deficiency: Night blindness, dryness of various parts of the eye, and blindness.
Major symptoms of vitamin A toxicity: Liver damage, irritability, weakness, diminished menstrual bleeding, and psychiatric disorders.
Vitamin B1: Thiamin; Thiamine
Best sources: Wheatgrass, sprouted sweet potato, sprouted peas, sprouted corn, and raw sauerkraut.
Major symptoms of B1 deficiency: Beriberi, headaches, irritability, fatigue, lethargy, and neurological diseases.
Major symptoms of B1 toxicity: Allergic reactions.
Vitamin B2: Riboflavin (Formerly Cited as Vitamin G)
Best sources: Cabbage sprouts, kamut grass, raw corn, buckwheat-green sprouts, and corn sprouts.
Major symptoms of vitamin B2 deficiency: Soreness of the mouth and tongue, dermal and genital rashes, neuropathy, and anemia.
Major symptoms of vitamin B2 toxicity: Possible increase of tumor growth (and possible additional complications therefore).
Vitamin B3: Niacin (Nicontinamide; Nicontinic Acid)
Best sources: Sprouted wheat, spelt, kamut grasses, sea kelp, and dulse.
Major symptoms of vitamin B3 deficiency: Circulatory and cardiovascular disease.
Major symptoms of vitamin B3 toxicity: Burning, itching, headache, nausea, vomiting, duodenal ulcers, and liver failure.
Vitamin B5: Pantothenic Acid; Calcium Panthothenate
Best sources: Pecans, sprouted sesame seeds, avocado, organic apples, and apricot seeds.
Major symptoms of vitamin B5 deficiency: Respiratory infection, fatigue, cardiac irregularities, gastrointestinal complications, rashes, staggering, muscle cramps, and disorientation.
Major symptoms of vitamin B5 toxicity: Diarrhea and water retention.
Vitamin B6: Pyridoxine; Pyridoxal; Pyridoxamine
Best sources: Sprouted sweet potato, cabbage, sprouts, wheagrass, sprouted mango seed, and Brussels sprouts.
Major symptoms of vitamin B6 deficiency: Rashes, seizures, carpal tunnel syndrome, and anemia.
Major symptoms of vitamin B6 toxicity: Unsteadiness, muscle weakness, and systemic weakness.
Vitamin B12 (Considered a probiotic): Cobalamine; Cobalamin; Cyanocobalamine; hydroxocobalamin
Best sources: Blue-green algae, raw tempeh, raw sauerkraut, organic green vegetable juice, and wheatgrass. Supplement is needed daily.
Major symptoms of vitamin B12 deficiency: Pernicious anemia, sometimes causing unpleasant internal electrical impulses permeating the lips, nose, and extremities; susceptibility to colds and other infections; bruising; and impaired blood clotting.
Major symptoms of vitamin B12 toxicity: Allergic reactions and rashes.
Vitamin A: Beta-Carotene; Retinol
Supplemental vitamin A should be consumed as beta-carotene, which is a precursor (manufacturer) of vitamin A.
Best sources: Sunflower green sprouts, green leafy vegetables, chia sprouts, sea vegetables, and cruciferous vegetables.
Major symptoms of vitamin A deficiency: Night blindness, dryness of various parts of the eye, and blindness.
Major symptoms of vitamin A toxicity: Liver damage, irritability, weakness, diminished menstrual bleeding, and psychiatric disorders.
Vitamin B1: Thiamin; Thiamine
Best sources: Wheatgrass, sprouted sweet potato, sprouted peas, sprouted corn, and raw sauerkraut.
Major symptoms of B1 deficiency: Beriberi, headaches, irritability, fatigue, lethargy, and neurological diseases.
Major symptoms of B1 toxicity: Allergic reactions.
Vitamin B2: Riboflavin (Formerly Cited as Vitamin G)
Best sources: Cabbage sprouts, kamut grass, raw corn, buckwheat-green sprouts, and corn sprouts.
Major symptoms of vitamin B2 deficiency: Soreness of the mouth and tongue, dermal and genital rashes, neuropathy, and anemia.
Major symptoms of vitamin B2 toxicity: Possible increase of tumor growth (and possible additional complications therefore).
Vitamin B3: Niacin (Nicontinamide; Nicontinic Acid)
Best sources: Sprouted wheat, spelt, kamut grasses, sea kelp, and dulse.
Major symptoms of vitamin B3 deficiency: Circulatory and cardiovascular disease.
Major symptoms of vitamin B3 toxicity: Burning, itching, headache, nausea, vomiting, duodenal ulcers, and liver failure.
Vitamin B5: Pantothenic Acid; Calcium Panthothenate
Best sources: Pecans, sprouted sesame seeds, avocado, organic apples, and apricot seeds.
Major symptoms of vitamin B5 deficiency: Respiratory infection, fatigue, cardiac irregularities, gastrointestinal complications, rashes, staggering, muscle cramps, and disorientation.
Major symptoms of vitamin B5 toxicity: Diarrhea and water retention.
Vitamin B6: Pyridoxine; Pyridoxal; Pyridoxamine
Best sources: Sprouted sweet potato, cabbage, sprouts, wheagrass, sprouted mango seed, and Brussels sprouts.
Major symptoms of vitamin B6 deficiency: Rashes, seizures, carpal tunnel syndrome, and anemia.
Major symptoms of vitamin B6 toxicity: Unsteadiness, muscle weakness, and systemic weakness.
Vitamin B12 (Considered a probiotic): Cobalamine; Cobalamin; Cyanocobalamine; hydroxocobalamin
Best sources: Blue-green algae, raw tempeh, raw sauerkraut, organic green vegetable juice, and wheatgrass. Supplement is needed daily.
Major symptoms of vitamin B12 deficiency: Pernicious anemia, sometimes causing unpleasant internal electrical impulses permeating the lips, nose, and extremities; susceptibility to colds and other infections; bruising; and impaired blood clotting.
Major symptoms of vitamin B12 toxicity: Allergic reactions and rashes.
Saturday, March 6, 2010
Vitamin Development History
You may be wondering what exactly a vitamin is and how we initially became aware of how important they are to our health. A concise answer to the first part of that question is that vitamins are organic micro-nutrients essential to normal human metabolism. Unlike fats, carbohydrates, and some proteins, vitamins are not metabolized to provide energy. Most are not manufactured by the body but are present in minute quantities in natural foodstuffs. Each of these naturally occurring organic compounds performs a specific vital function and is required by the body for disease prevention and good health.
The known vitamins are divided into four fat-soluble types (A, D, E, and K) and nine water-soluble types (eight B vitamins and vitamin C). The fat-soluble vitamins can be stored in the body and do not need to be ingested every day. Because the fat-soluble vitamins are not eliminated from the body through the urine, ingesting too much of them can create toxicities. The water-soluble vitamins are more easily eliminated and can be taken in larger amounts without much danger of toxicity. Vitamin C and the eight B vitamins (except for vitamin B12 and folic acid) are water soluble. They cannot be stored and must be consumed frequently for optimal health.
As an initial convention, vitamins were given letters to go with their chemically defined names. Not many people may know about the form of vitamin E d-alpha tocopheryl succinate, but most people know what “vitamin E” is and how it can be used. Some nutritional factors were originally given “B” names but turned out not to act as vitamins at all. You may not have heard of vitamin B4, 7, 8, 9, 10, and 11, which were ultimately rejected as vitamin factors.
Although our knowledge and awareness of vitamins as important nutrients came about relatively recently, most of the ancient healing traditions dating back 5,000 years demonstrated some recognition that certain herbs and vegetables contained an invisible substance with an energy or life force that could reverse serious health conditions.
In both ancient Egypt and Greece, for instance, it was known that night blindness could often be successfully treated with carrots. Today we know this old remedy works because of the naturally occurring vitamin A found in that vegetable. Whether by common sense, by the power of observation, or by intuition alone, these ancient cultures understood the principle that a life force within the foods of nature could maintain human health and even restore it.
Our understanding of this principle took a quantum leap forward in 1747, when a Scottish naval surgeon, James Lind, discovered that an unknown substance in lemons, limes, and several other fruits and vegetables prevented scurvy, which was a serious problem for sailors of that period. This nutrient would eventually be identified as vitamin C.
Scurvy is a serious hemorrhagic disease that cause lack of energy, immune deficiency, and spontaneous bleeding, often leading to death. Although those who used citrus fruits or chickpea sprouts to prevent scurvy had no concept of “vitamins” as we do today, they did know that there was something in the citrus fruit or vegetables that prevented scurvy. Because limes traveled well, they were the common choice of sea captains, who distributed them to the sailors and crew. The use of limes by the British Navy and other British commercial shipping companies created the slang term “limeys”, referring to British sailors and citizens of the British Isles. It was also discovered that raw potatoes, which contain small amounts of vitamin C, could also prevent scurvy.
The known vitamins are divided into four fat-soluble types (A, D, E, and K) and nine water-soluble types (eight B vitamins and vitamin C). The fat-soluble vitamins can be stored in the body and do not need to be ingested every day. Because the fat-soluble vitamins are not eliminated from the body through the urine, ingesting too much of them can create toxicities. The water-soluble vitamins are more easily eliminated and can be taken in larger amounts without much danger of toxicity. Vitamin C and the eight B vitamins (except for vitamin B12 and folic acid) are water soluble. They cannot be stored and must be consumed frequently for optimal health.
As an initial convention, vitamins were given letters to go with their chemically defined names. Not many people may know about the form of vitamin E d-alpha tocopheryl succinate, but most people know what “vitamin E” is and how it can be used. Some nutritional factors were originally given “B” names but turned out not to act as vitamins at all. You may not have heard of vitamin B4, 7, 8, 9, 10, and 11, which were ultimately rejected as vitamin factors.
Although our knowledge and awareness of vitamins as important nutrients came about relatively recently, most of the ancient healing traditions dating back 5,000 years demonstrated some recognition that certain herbs and vegetables contained an invisible substance with an energy or life force that could reverse serious health conditions.
In both ancient Egypt and Greece, for instance, it was known that night blindness could often be successfully treated with carrots. Today we know this old remedy works because of the naturally occurring vitamin A found in that vegetable. Whether by common sense, by the power of observation, or by intuition alone, these ancient cultures understood the principle that a life force within the foods of nature could maintain human health and even restore it.
Our understanding of this principle took a quantum leap forward in 1747, when a Scottish naval surgeon, James Lind, discovered that an unknown substance in lemons, limes, and several other fruits and vegetables prevented scurvy, which was a serious problem for sailors of that period. This nutrient would eventually be identified as vitamin C.
Scurvy is a serious hemorrhagic disease that cause lack of energy, immune deficiency, and spontaneous bleeding, often leading to death. Although those who used citrus fruits or chickpea sprouts to prevent scurvy had no concept of “vitamins” as we do today, they did know that there was something in the citrus fruit or vegetables that prevented scurvy. Because limes traveled well, they were the common choice of sea captains, who distributed them to the sailors and crew. The use of limes by the British Navy and other British commercial shipping companies created the slang term “limeys”, referring to British sailors and citizens of the British Isles. It was also discovered that raw potatoes, which contain small amounts of vitamin C, could also prevent scurvy.
Friday, March 5, 2010
Vitamin K
Not all vitamins were discovered as a cure for deficiency. Vitamin K’s existence was suspected in 1929, but it was discovered, identified, and isolated later, and has been used widely since 1939. Vitamin K was initially unveiled in experiments on chickens. It was found that with certain diets chickens lost their blood-clotting ability. It was observed that the blood of chickens coagulated faster on diets that contained sprouted soybeans containing naturally occurring vitamin K. We now understand that vitamin K has excellent blood-clotting ability.
Healthy bacteria in the intestines normally produce vitamin K. Much of the population lacks healthy levels of intestinal “flora” and would be advised to supplement vitamin K through naturally occurring sources. Vitamin K is most readily found in leafy vegetables such as spinach and kale, and to a lesser extent in sprouts and algae, olive oil, and green tea.
Vitamin K is essential for synthesizing the liver protein that controls clotting. It is involved in creating prothrombin, the precursor to thrombin, an important factor for blood clotting, assisting in the production of six of the 13 known proteins needed for clotting. People taking anticoagulants must be careful to keep their vitamin K intake stable. This vitamin is also important to bone formation.
Consuming low levels of vitamin K has been linked with poor boon density, while supplementation with vitamin K has shown improvements in biochemical measures of bone health. A report suggests that women who get at least 110 micrograms of vitamin K a day are 30 percent less likely to break a hip as women who receive any amount less than 110 micrograms.
Other reports showed that those eating a daily serving of lettuce or other green leafy vegetable cut the risk of hip fracture in half when compared with eating one serving a week. Data from the Framingham Heart Study also shows an association between high vitamin K intake and reduced risk of hip fracture.
Dietary fat is necessary for the absorption of vitamin K. According to a survey in 1996, a substantial number of people, particularly children and young adults, are not getting the vitamin K they require. A deficiency of vitamin K may result in internal hemorrhaging or nose-bleeds. In newborn children a deficiency of vitamin K can result in hemorrhagic disease, as well as postoperative bleeding. As a result, mothers who are breastfeeding need to consume foods that are rich in vitamin K so that the infant is properly nourished.
Toxicity does not easily occur with a normal dietary intake of naturally occurring vitamin K, but synthetic vitamin K can cause a serious toxic reaction. High uptake of synthetic vitamin K in the range of 10,000 mgs or more has been seen to cause flushing and sweating, jaundice, and anemia. Vitamin K-3 (menadione) supplements have been banned by the FDA because of their high toxicity. If you are taking any anti-coagulant (to prevent blood clotting) medication you must consult your medical practitioner before taking a vitamin K-rich supplement of any kind.
Dietary deficiency is rare, but can occur when the body does not absorb fat properly, as in gall-bladder disease. Major sources of vitamin K include spinach, lettuce, broccoli, cauliflower and cabbage, sprouts (specifically onion sprouts), and raw sauerkraut. As a dietary supplement, we recommend a full-spectrum botanical source of vitamin K such as spinach or kale extract.
Healthy bacteria in the intestines normally produce vitamin K. Much of the population lacks healthy levels of intestinal “flora” and would be advised to supplement vitamin K through naturally occurring sources. Vitamin K is most readily found in leafy vegetables such as spinach and kale, and to a lesser extent in sprouts and algae, olive oil, and green tea.
Vitamin K is essential for synthesizing the liver protein that controls clotting. It is involved in creating prothrombin, the precursor to thrombin, an important factor for blood clotting, assisting in the production of six of the 13 known proteins needed for clotting. People taking anticoagulants must be careful to keep their vitamin K intake stable. This vitamin is also important to bone formation.
Consuming low levels of vitamin K has been linked with poor boon density, while supplementation with vitamin K has shown improvements in biochemical measures of bone health. A report suggests that women who get at least 110 micrograms of vitamin K a day are 30 percent less likely to break a hip as women who receive any amount less than 110 micrograms.
Other reports showed that those eating a daily serving of lettuce or other green leafy vegetable cut the risk of hip fracture in half when compared with eating one serving a week. Data from the Framingham Heart Study also shows an association between high vitamin K intake and reduced risk of hip fracture.
Dietary fat is necessary for the absorption of vitamin K. According to a survey in 1996, a substantial number of people, particularly children and young adults, are not getting the vitamin K they require. A deficiency of vitamin K may result in internal hemorrhaging or nose-bleeds. In newborn children a deficiency of vitamin K can result in hemorrhagic disease, as well as postoperative bleeding. As a result, mothers who are breastfeeding need to consume foods that are rich in vitamin K so that the infant is properly nourished.
Toxicity does not easily occur with a normal dietary intake of naturally occurring vitamin K, but synthetic vitamin K can cause a serious toxic reaction. High uptake of synthetic vitamin K in the range of 10,000 mgs or more has been seen to cause flushing and sweating, jaundice, and anemia. Vitamin K-3 (menadione) supplements have been banned by the FDA because of their high toxicity. If you are taking any anti-coagulant (to prevent blood clotting) medication you must consult your medical practitioner before taking a vitamin K-rich supplement of any kind.
Dietary deficiency is rare, but can occur when the body does not absorb fat properly, as in gall-bladder disease. Major sources of vitamin K include spinach, lettuce, broccoli, cauliflower and cabbage, sprouts (specifically onion sprouts), and raw sauerkraut. As a dietary supplement, we recommend a full-spectrum botanical source of vitamin K such as spinach or kale extract.
Wednesday, March 3, 2010
Vitamin D (3) (Cholecalciferol)
In 1992, Edward Mellanby discovered vitamin D while researching the bone disease rickets. Nicknamed the “sunshine vitamin” because it can be produced by the exposure of the skin to the sun, as well as to full-spectrum ultraviolet rays, vitamin D is needed by our bodies to absorb calcium and phosphorus. It is also vital to healthy bones and teeth. Research has revealed that a shocking 40 percent of the general population is lacking in adequate levels of vitamin D. However, there is only a small margin between safe and toxic levels of this vitamin, and excess can cause kidney damage.
Vitamin D is currently known as a pro-hormone involved in mineral metabolism and bone growth. Its most dramatic effect is to facilitate intestinal absorption of calcium, although it also stimulates absorption of phosphate and magnesium. In the absence of vitamin D, dietary calcium is not absorbed efficiently. Vitamin D stimulates the expression of a number of proteins involved in transporting calcium from the lumen of the intestine across the epithelial cells and into blood.
The term vitamin D (synthetic) actually refers to a group of steroid molecules. Naturally occurring vitamin D3, also known as cholecalciferol, is generated in the skin of humans and animals when light energy is absorbed by a precursor molecule 7-dehydrocholesterol. Those with adequate exposure to sunlight, who are generally healthy, do not normally require dietary supplementation of vitamin D.
Vitamin D is called the “sunshine vitamin” because the body will produce sufficient vitamin D when the skin is exposed to the sun two or three times weekly for as little as 15 minutes. Vitamin D is essential for the absorption and use of calcium in our bodies and for maintenance of strong bonds; it is also known as the most important nutrient in preventing osteoporosis and in reversing depression vitamin D is a fat-soluble vitamin that is stored in the body fat and released as required.
The yeast form of vitamin D, called vitamin D2 or ergosterol, is made by artificially irradiating fungus in an exposure process. Vitamin D from ergosterol is not a naturally occurring form of vitamin D. It is manmade for consumption as a vitamin D supplement. Ergosterol is often used as the vitamin D source in fortified foods and food supplements.
Naturally occurring vitamin D in foods is scarce. Fresh-water algae, sea vegetables, shitake mushrooms, and edible weeds are the vegetable sources highest in naturally occurring vitamin D. In years past it was common, although undesirable and unhealthy, for mothers to give their children cod liver oil daily to avert a concern over rickets. Vitamin D deficiency was such a problem among many children that governments mandated that all milk be fortified with synthetic vitamin D. The best naturally occurring source of vitamin D is still made by the body in response to sunshine and full-spectrum lighting.
Adequate vitamin D is necessary for health, our consuming large quantities of synthetic vitamin D is dangerous. The immediate effect of an overdose of vitamin D is abdominal cramps, nausea, and vomiting. Toxic doses of vitamin D taken with time may result in a buildup of irreversible deposits of calcium crystals in the soft tissues of the body that damage the heart, lungs, and kidneys.
Vitamin D is currently known as a pro-hormone involved in mineral metabolism and bone growth. Its most dramatic effect is to facilitate intestinal absorption of calcium, although it also stimulates absorption of phosphate and magnesium. In the absence of vitamin D, dietary calcium is not absorbed efficiently. Vitamin D stimulates the expression of a number of proteins involved in transporting calcium from the lumen of the intestine across the epithelial cells and into blood.
The term vitamin D (synthetic) actually refers to a group of steroid molecules. Naturally occurring vitamin D3, also known as cholecalciferol, is generated in the skin of humans and animals when light energy is absorbed by a precursor molecule 7-dehydrocholesterol. Those with adequate exposure to sunlight, who are generally healthy, do not normally require dietary supplementation of vitamin D.
Vitamin D is called the “sunshine vitamin” because the body will produce sufficient vitamin D when the skin is exposed to the sun two or three times weekly for as little as 15 minutes. Vitamin D is essential for the absorption and use of calcium in our bodies and for maintenance of strong bonds; it is also known as the most important nutrient in preventing osteoporosis and in reversing depression vitamin D is a fat-soluble vitamin that is stored in the body fat and released as required.
The yeast form of vitamin D, called vitamin D2 or ergosterol, is made by artificially irradiating fungus in an exposure process. Vitamin D from ergosterol is not a naturally occurring form of vitamin D. It is manmade for consumption as a vitamin D supplement. Ergosterol is often used as the vitamin D source in fortified foods and food supplements.
Naturally occurring vitamin D in foods is scarce. Fresh-water algae, sea vegetables, shitake mushrooms, and edible weeds are the vegetable sources highest in naturally occurring vitamin D. In years past it was common, although undesirable and unhealthy, for mothers to give their children cod liver oil daily to avert a concern over rickets. Vitamin D deficiency was such a problem among many children that governments mandated that all milk be fortified with synthetic vitamin D. The best naturally occurring source of vitamin D is still made by the body in response to sunshine and full-spectrum lighting.
Adequate vitamin D is necessary for health, our consuming large quantities of synthetic vitamin D is dangerous. The immediate effect of an overdose of vitamin D is abdominal cramps, nausea, and vomiting. Toxic doses of vitamin D taken with time may result in a buildup of irreversible deposits of calcium crystals in the soft tissues of the body that damage the heart, lungs, and kidneys.
Tuesday, March 2, 2010
Your Teeth and Vitamin C
Although a great deal of consumer information cautions against chewing large amounts of ascorbic acid because of its erosive effects on tooth enamel, other scientific studies have addressed this issue differently. One study found that dissolving a 500 mg chewable vitamin C tablet in one’s mouth caused enamel erosion. But, chewable vitamin C tablets of 250 mg and 60 mg did not produce enough acidity to cause enamel erosion.
Although some chewable tablets are buffered with sodium, the researchers felt that the sodium might be of insufficient quantity to prevent dental erosion. Because the application of vitamin C directly to the teeth and gums has no known therapeutic value, they recommended swallowing vitamin C tablets instead of chewing them. Some health advisors recommend rinsing the mouth with water once the ascorbic acid tablet is taken orally so that tooth enamel is not dissolved by the synthetic vitamin C (ascorbic acid). It is important to point out that all of these tests were down with lab-derived vitamin C, and the higher the amount the greater the problem identified.
Please remember that vitamin C is found in citrus fruits and their juices, strawberries, cantaloupes, tomatoes, broccoli, sweet potatoes, sprouts, and turnip greens and other greens. Most other fruits and vegetables contain some vitamin C. Other sources include black currants, clover, radish, and chickpea sprouts, guava, kiwi fruit, and red peppers.
Although some chewable tablets are buffered with sodium, the researchers felt that the sodium might be of insufficient quantity to prevent dental erosion. Because the application of vitamin C directly to the teeth and gums has no known therapeutic value, they recommended swallowing vitamin C tablets instead of chewing them. Some health advisors recommend rinsing the mouth with water once the ascorbic acid tablet is taken orally so that tooth enamel is not dissolved by the synthetic vitamin C (ascorbic acid). It is important to point out that all of these tests were down with lab-derived vitamin C, and the higher the amount the greater the problem identified.
Please remember that vitamin C is found in citrus fruits and their juices, strawberries, cantaloupes, tomatoes, broccoli, sweet potatoes, sprouts, and turnip greens and other greens. Most other fruits and vegetables contain some vitamin C. Other sources include black currants, clover, radish, and chickpea sprouts, guava, kiwi fruit, and red peppers.
Vitamin B7: Biotin
Biotin is water soluble and generally classified as a B-complex vitamin. After the initial discovery of biotin, nearly 40 years of research was required to establish it as a vitamin fraction and categorize it within the B-vitamins section. Studies have shown biotin may help create healthy hair and prevent brittle nails, and is required to properly metabolize fats and amino acids. Its most healthy forms can be found in sprouted grains, adzuki sprouts, and whole-grain rice.
Vitamin B6: Pyridoxine
Paul Gyorgy discovered vitamin B6 in 1934, and readily understood this element to be a cell builder and cell stimulant.
There are currently six known forms of vitamin B6: pyridoxal (PL), pyridoxine (PN), pyridoxamine (PM), and their phosphate derivatives: pyridoxal 5’- phosphate (PLP), pyridoxine 5’ – phosphate (PNP), and pridoxamine 5’ – phosphate (PNP). PLP is the active coenzyme form, and seem to be of the most importance in human metabolism. However, pyridoxine (PN) is the most common form of vitamin B6. With less than 2 mg a day of vitamin B6, your body is able to make more than 60 different known enzymes. B6 helps your immune system function and keeps your red blood cells strong while helping your nerves communicate with the rest of your body. It also is useful for preventing cramping during menstrual cycles. This is commonly found in green vegetables, most grains, sunflower green sprouts, and sea vegetables.
There are currently six known forms of vitamin B6: pyridoxal (PL), pyridoxine (PN), pyridoxamine (PM), and their phosphate derivatives: pyridoxal 5’- phosphate (PLP), pyridoxine 5’ – phosphate (PNP), and pridoxamine 5’ – phosphate (PNP). PLP is the active coenzyme form, and seem to be of the most importance in human metabolism. However, pyridoxine (PN) is the most common form of vitamin B6. With less than 2 mg a day of vitamin B6, your body is able to make more than 60 different known enzymes. B6 helps your immune system function and keeps your red blood cells strong while helping your nerves communicate with the rest of your body. It also is useful for preventing cramping during menstrual cycles. This is commonly found in green vegetables, most grains, sunflower green sprouts, and sea vegetables.
Vitamin B5: Pantothenic Acid
Pantothenic acid is found throughout living cells in the form of coenzyme A (CoA), which is vital to numerous biological reactions. Your body needs pantothenic acid to convert food (fat, carbohydrates, and proteins) into energy. It also helps inhealing wounds. Administration of pantothenic acid orally and the application of pantothenol ointment to the skin have been shown to accelerate the closure of skin wound and increase the strength of scar tissue.
Pantothenic acid is needed to make two crucial coenzymes: coenzyme A (CoA) and acyl carrier protein (ACP). CoA is required for the sysnthesisi of essential fats, cholesterol, and steroid hormones, as well as the synthesis of the neurotransmitter acetylcholine and the hormone of toxins. The acyl carrier protein (ACP), like CoA, is required for the synthesis of fatty acids. Fatty acids are a component of lipids, which are fat molecules essential for normal physiological function. These enzymes help you use fats and carbohydrates to make energy. You also need them for making some important hormones, I the production of healthy red blood cells, and for making vitamin D.
Pantothenic acid and biotin are found in sprouted whole-grain cereals and legumes, broccoli and broccoli sprouts, sweet potatoes, and other vegetables in the cabbage family.
Pantothenic acid is needed to make two crucial coenzymes: coenzyme A (CoA) and acyl carrier protein (ACP). CoA is required for the sysnthesisi of essential fats, cholesterol, and steroid hormones, as well as the synthesis of the neurotransmitter acetylcholine and the hormone of toxins. The acyl carrier protein (ACP), like CoA, is required for the synthesis of fatty acids. Fatty acids are a component of lipids, which are fat molecules essential for normal physiological function. These enzymes help you use fats and carbohydrates to make energy. You also need them for making some important hormones, I the production of healthy red blood cells, and for making vitamin D.
Pantothenic acid and biotin are found in sprouted whole-grain cereals and legumes, broccoli and broccoli sprouts, sweet potatoes, and other vegetables in the cabbage family.
Monday, March 1, 2010
Your Body’s B-Vitamin Extended Family
Your body’s family of B vitamins was originally thought of a single vitamin because the nutritional roles that each plays are very similar. B vitamins are water-soluble (with the exception of B12 stemming from soil-based bacteria), and the body lacks the ability to store them. Any surplus is excreted in the urine.
The B-complex vitamins are a group of eight “officially recognized” vitamins, four other unofficially recognized nutrients, and many still-unknown factors. The eight known vitamin B complex parts are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). All of these provide the body with essential nutrients that are critical to our health.
Each of the B numbers is based on the order in which the specific vitamin part was discovered. This complex only works completely as a real, whole B vitamin family when accompanied by naturally occurring associated factors. Most people cannot obtain enough B vitamins from their daily food sources because today’s highly processed foods are virtually devoid of them. Many doctors and nutritionists therefore suggest taking the B-complex vitamins as a supplement group for overall good health and the prevention of nutrient deficiencies.
B-complex vitamins are necessary for:
1. Cell reproduction. Whenever your body needs new cells for the normal functions of metabolism, and for replacements from injury and sickness, vitamin B helps your body reproduce the needed cells and tissue.
2. Nervous system health. Deficiency may cause memory loss and lower reaction time.
3. Heart health. A study conducted among more than 80,000 female nurses was the first to show a direct link between these B vitamins, folate (folic acid) and B6, and protection against coronary disease. It suggested that eating more fruits, vegetables, and whole grains, or getting these B vitamins from supplements, is as important as quitting smoking, lowering cholesterol, and controlling blood pressure in preventing premature death from the nation’s leading killer.
B vitamins are also known to be essential for breaking down carbohydrates into glucose (this provides energy for the body), for breaking down fats and proteins (which aids the normal functioning of the nervous system), and for muscle tone in the stomach and intestinal tract. They are also important in maintaining the health of skin, hair, eye, mouth, liver, and more.
The B-complex vitamins are a group of eight “officially recognized” vitamins, four other unofficially recognized nutrients, and many still-unknown factors. The eight known vitamin B complex parts are thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folic acid (B9), and cobalamin (B12). All of these provide the body with essential nutrients that are critical to our health.
Each of the B numbers is based on the order in which the specific vitamin part was discovered. This complex only works completely as a real, whole B vitamin family when accompanied by naturally occurring associated factors. Most people cannot obtain enough B vitamins from their daily food sources because today’s highly processed foods are virtually devoid of them. Many doctors and nutritionists therefore suggest taking the B-complex vitamins as a supplement group for overall good health and the prevention of nutrient deficiencies.
B-complex vitamins are necessary for:
1. Cell reproduction. Whenever your body needs new cells for the normal functions of metabolism, and for replacements from injury and sickness, vitamin B helps your body reproduce the needed cells and tissue.
2. Nervous system health. Deficiency may cause memory loss and lower reaction time.
3. Heart health. A study conducted among more than 80,000 female nurses was the first to show a direct link between these B vitamins, folate (folic acid) and B6, and protection against coronary disease. It suggested that eating more fruits, vegetables, and whole grains, or getting these B vitamins from supplements, is as important as quitting smoking, lowering cholesterol, and controlling blood pressure in preventing premature death from the nation’s leading killer.
B vitamins are also known to be essential for breaking down carbohydrates into glucose (this provides energy for the body), for breaking down fats and proteins (which aids the normal functioning of the nervous system), and for muscle tone in the stomach and intestinal tract. They are also important in maintaining the health of skin, hair, eye, mouth, liver, and more.
Know Your Cholesterol Numbers
When you embark on any health or fitness regime, it is important to ask your doctor for a total lipoprotein profile so that you are aware not only of your total cholesterol but of each component as well. You may have a total cholesterol level that is desirable, but that doesn’t mean your HDL (high-density lipoprotein or “good” cholesterol) and LDL (low-density lipoprotein or “bad” cholesterol) levels are in line. Cholesterol levels are measured by milligrams per deciliter or mg/dL, which basically tells you how much cholesterol (in mg) is present in each deciliter (dL) of blood sample. Your total cholesterol level will fall into one of three categories:
Desirable: less than 200 mg/dL
Borderline high risk: 200 – 239 mg/dL
High risk: 240 mg/dL and over
If you fall within the high-risk range, you have at least twice the risk of heart disease as someone in the desirable range.
If you have a cholesterol reading over 240 mg/dL or you have risk factors such as heart disease along with cholesterol readings over 200 mg/dL, your doctor will probably prescribe a cholesterol-lowering medication in combination with a healthy low-fat diet and exercise. Diet and exercise are two important ways to both cut your cholesterol numbers and enhance your metabolism. Your doctor should periodically test your blood cholesterol levels to check on your progress.
If your numbers are high, take measures to lower them, using this as motivation to improve your nutrition, ramp up your exercise, increase your metabolism, lose weight and take daily nutritional supplements.
Desirable: less than 200 mg/dL
Borderline high risk: 200 – 239 mg/dL
High risk: 240 mg/dL and over
If you fall within the high-risk range, you have at least twice the risk of heart disease as someone in the desirable range.
If you have a cholesterol reading over 240 mg/dL or you have risk factors such as heart disease along with cholesterol readings over 200 mg/dL, your doctor will probably prescribe a cholesterol-lowering medication in combination with a healthy low-fat diet and exercise. Diet and exercise are two important ways to both cut your cholesterol numbers and enhance your metabolism. Your doctor should periodically test your blood cholesterol levels to check on your progress.
If your numbers are high, take measures to lower them, using this as motivation to improve your nutrition, ramp up your exercise, increase your metabolism, lose weight and take daily nutritional supplements.
Know Why Men Burn More Calories Than Women
Males generally have a 10 to 15 percent faster BMR than females because the male body has a larger percentage of lean muscle tissue. The simple fact is that muscle burns calories faster than fat. The more muscle you have, the more calories you burn, eve at rest.
Know If Your Liver Is Healthy
Your liver is responsible for burning most of the fat in your body. If it is healthy, it pumps out excess fat through bile and helps you keep a healthy weight. However, if your liver is not healthy, it can cause your body to hold on to fat and cause other health problems. You can damage your liver by drinking too much alcohol, taking antibiotics or painkillers for long periods, taking oral synthetic hormone replacement drugs, being exposed to toxic chemicals including pesticides, having a viral infection of the liver (such as hepatitis C and B, autoimmune hepatitis, hemochromatosis, or primary biliary cirrhosis), or eating an unhealthful diet high in fat.
If you suspect liver problems, or if you are obese, as your doctor to perform blood tests that will measure liver enzymes. Elevated enzymes may indicate inflammation and damage to the liver cells and their membranes. Luckily, liver cells are very resilient, and you can restore their health by following your doctor’s recommendations, which may include changing your eating habits so you’re on a proper diet.
If you suspect liver problems, or if you are obese, as your doctor to perform blood tests that will measure liver enzymes. Elevated enzymes may indicate inflammation and damage to the liver cells and their membranes. Luckily, liver cells are very resilient, and you can restore their health by following your doctor’s recommendations, which may include changing your eating habits so you’re on a proper diet.
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