2001 to 2003 Nutrients: Page One
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Vitamin A (a.k.a. pre-formed Retinol;Beta-Carotene) |
Acidophilus
Works as an intestinal cleanser. Also helps prevent fungus, diverticulosis,
acne, and bad breath. It helps in the absorption of calcium as well as
other minerals.
Allyl Sulfides
Allyl sulfides are found in foods in the onion family and help
reduce the production of certain enzymes that convert
cancer-causing precursors into their active form. This helps
reduce the risk of cancer by limiting the number of cancerous
precursors from becoming cancer. Garlic, onions and leeks
contain allyl sulfides, which have been linked to a reduced
risk of stomach and colon cancer.
Amino Acids
What Amino Acids are good for: Building blocks that make up proteins
like hormones, enzymes and proteins in tissues and muscle.
There are nine essential amino acids that we need to get from
food; the body can make the other 11.
Where you get them: Meat, fish, poultry, eggs, dairy products
and beans.
DRI or RDA: None
Antioxidant Vitamins
What are antioxidant vitamins and why are they important?
Our bodies are actually battlegrounds for infection and diseases. Normal
body functions, such as breathing or physical activity, and other lifestyle
habits, such as smoking, produce substances called free radicals that
attack healthy cells. When these healthy cells are weakened, they are
more susceptible to cardiovascular disease and certain types of cancers.
Antioxidants, such as vitamins C and E, and carotenoids, which include
beta-carotene, lycopene, and lutein, help protect healthy cells from
damage caused by free radicals. They are essential to good health and are found naturally
in a wide variety of foods and plants, including many fruits
and vegetables. See also: Antioxidants
Arnica
For years, arnica, an herb also known as wolf's bane, has
been used both topically and in tablet form, mainly for pain
control. It is especially popular among athletes vulnerable
to muscle sprains and injury. Although it has been claimed
that arnica helps everything from water retention to heart
disease, hard proof of its effectiveness is sparse. Studies
have shown that its oral form can lead to a host of complications,
including collapse and death. Topical use can cause allergic
reactions. Researchers in England recently evaluated oral
homeopathic arnica tablets in patients with carpal tunnel syndrome. They concluded that it does not relieve pain or
other manifestations of injury.
Ashwagandha: The Wonder Herb of India
Ashwagandha rejuvenates, calms and defuses stress.
Herbalists, folk healers and physicians will all tell you
the same thing: The most valuable herb used in Ayurveda,
India's traditional system of healing, is unquestionably
ashwagandha. Ashwagandha (Withania somnifera) is an
adaptogen, which means it increases the body's ability to
withstand stress. The herb is reputed to improve physical
energy, exercise capacity and overall health. What's more,
healers use it to strengthen immunity against colds, flues
and other infections. The plant is rich in a group of unique
compounds known as withanolides. One compound,
withaferin A, has been shown to fight tumors, viruses,
bacteria and fungal infections. In addition, it has anti-
arthritic and anti-inflammatory activity. Use ashwagandha
on a regular basis to relieve stress, reduce signs of aging
and boost energy.
Asian Ginseng (Panax Ginseng)
Asian Ginseng stimulates immune functioning and boosts
disease resistance. Most people who take it are hoping for
increased athletic performance, endurance and energy.
Unfortunately, tests do not support those claims. Other
research shows American ginseng (Panax quinquefolius)
can help maintain normal blood sugar levels in Type-2 diabetes.
No adverse effects are known. If you take coumadin, zidovudine
(an HIV drug) or phenelzine (an anti-depressant), consult a
doctor before taking ginseng. Diabetics may need to adjust
insulin dosages. Recommended doses: Two 100mg capsules
daily standardized to 4-percent ginsenosides.
Most tested brand is Ginsana.
Vitamin B-2
Vitamin B2 is crucial in the production of body energy. Vitamin
B2 also has antioxidant qualities. This is why it is important
both in the inner breathing of our cells where energy is produced and also
in the reduction of toxins in our cells. B2 is water soluble and is not stored
in significant quantities in the body. It must be replaced continuously
through diet or supplementation to avoid deficiency. The most common
cause of B2 deficiency is an unbalanced diet. The elderly may be at risk
for deficiency as well as those who indulge in a lot of physical exercise.
Vitamin B-3
Vitamin B3, also called Niacin, Niacinamide, or Nicotinic Acid, is an
essential nutrient required by all humans for the proper metabolism of
carbohydrates, fats, and proteins, as well as for the production of
hydrochloric acid for digestion. B3 also supports proper blood circulation,
healthy skin, and aids in the functioning of the central nervous system.
Adequate levels of B3 are vital for the proper usage of insulin, and the
sex hormones such as estrogen, testosterone, and progesterone.
Vitamin B-5
The most important function of vitamin B5 is as an essential
component in the production of coenzyme A. Coenzyme A is
required for the conversion of carbohydrates, fats, and protein
into energy. Pantothenic Acid (Vitamin B5) is also referred to
as an anti-stress vitamin due to its vital role in the formation of
various hormones, steroids, and cortisone. In addition to helping to
fight depression, vitamin B5 also supports the normal functioning
of the gastrointestinal tract and is required for the production of
cholesterol, bile, vitamin D, red blood cells, and antibodies.
Vitamin B-6
Vitamin B-6 has a wide variety of metabolic functions in the body,
especially in amino acid metabolism and in the central nervous system.
Vitamin B6 is a factor in the conversion of amino acids to carbohydrate
or fat, and in fat metabolism.
Adequate vitamin B6 plays an important role in regulating mental
processes and mood.
Vitamin B6 plays a vital role in many different aspects of the immune
system, including the quality and quantity of antibodies and the
number of infection-fighting white blood cells.
Vitamin B6 is important in maintaining healthy hair and skin.
Vitamin B6 is effective in relieving some of the symptoms of PMS,
including depression, breast tenderness and bloating.
B-Sitosterol
It is derived from many plants and cereal grasses; commonly
found in rye germ oil. It has the ability to emulsify fats; and is
found to be 30 times more potent than choline when it comes
to the breaking down of cholesterol deposits.
Bacopa (Bacopa monnieri) - The Memory Herb
Practitioners of Ayurveda, the 5,000-year-old traditional medicine
system of India, use bacopa for improving anxiety, intellect and
memory. Now, contemporary research proves that this ancient
tradition has legs: Bacopa is tops at improving memory. A very
telling study revealed that when bacopa was administered with a
memory-blocking drug, drug-induced memory impairment was
reduced, and memory acquisition and retention improved.
Moreover, its proven antioxidant activity may make it useful in
preventing age-related memory loss. Bacopa is available from
Himalaya USA. Call them at (800) 869-4640.
Follow label directions.
Bee Propolis
Is a waxy substance collected by honey bees which contains
phytotonzides. Phytotonzides are believed to contain immunity
factors, which when used internally, stimulates the body and
gives it a natural resistance to diseases (a natural antibiotic).
Bioflavonoids
Bioflavonoids are a large class of antioxidants abundant in the
pulp and rinds of citrus fruits and other vitamin C-rich foods
such as oranges, broccoli, green leafy vegetables, bell peppers,
kiwi fruit and strawberries.
Biotin
Biotin metabolizes fats, proteins and carbohydrates, helps in the
transfer of carbon dioxide and assists in various metabolic chemical
conversions. You get biotin in cheese, beef liver, cauliflower, eggs,
mushrooms, chicken breast, salmon and spinach. Most adult
vitamins now contain biotin but if you feel you get enough in your
diet, it is best to steer clear of it. It can cause involuntary twitching
in the legs while at rest - very uncomfortable, but further threats are
not known. This is a rare occurrence, but should it happen to you,
it is best to stop taking supplements that contain biotin.
The suggested Daily Value is 300mcg for adults. See also: BellyBytes.com: Biotin.
Boron
Boron is a trace mineral the importance of which has for long
not been recognized. Boron is important primarily for one purpose:
to assure proper calcium absorption. It has long been known that
sufficient calcium intake alone is no guarantee... More
Bromocriptine - is a well-established drug for two conditions,
increased levels of the hormone prolactine and parkinsonism.
The best-known brand name is Parlodel.
Vitamin C
What it's good for: Helps wounds heal, strengthens
blood vessels, builds connective tissue, healthy gums,
skin and promotes strong teeth and bones. May boost
immunity.
This vitamin also protects the cells of the body from free radicals
that cause cell damage that may lead to cancer, heart disease,
and other health problems. In addition, studies suggest that
vitamin C supplements taken for ten years can reduce cataracts
by more than 75-percent.
Where you get it: Citrus fruits, strawberries, green and
red peppers, collard and mustard greens, broccoli,
spinach, tomatoes, potatoes, kiwi, guava and parsley.
RDA: 75 mg for women, 90 mg for men. See also: BellyBytes.com: Vitamin C.
Vitamin C II
A few vital facts on vitamin C highlight how important this vitamin is.
Humans are unable to produce vitamin C in their bodies. Instead,
we have been designed to absorb our requirements from fresh fruit
and vegetables. Vitamin C performs many functions, including:
Aids absorption of other nutrients, e.g. iron.
Acts as an antioxidant.
Promotes healthy bone and connective tissue formation.
Enhances our immune systems - hence the recommendations for
extra vitamin C if you have a cold or 'flu'.
Promotes wound healing.
It is advised we get five portions of fruits and vegetables daily. Among
the best sources of vitamin C are:
- Broccoli
- Brussel sprouts
- Cabbage
- Citrus fruits
- Green peppers
- Kiwi fruit and tomatoes
In order to maximize vitamin C intake, follow these simple guidelines: Never boil vegetables -- vitamin C will rapidly leak into the cooking water. Steaming or cooking vegetables for a short time reduces losses. Eat fresh fruit and vegetables as soon as possible after purchasing. Both lose vitamin C at the rate of 10 percent per month when stored. Reduce alcohol consumption as it depletes vitamin C levels in our bodies.
Calcium
Calcium is one of the most vital nutrients all of us need for optimum
health. When we, men and women alike, do not get enough
calcium our bones are not the only things that will suffer. Calcium
offers some protection from high blood pressure, heart disease,
kidney stones and possibly colon cancer. Here, in the United
States, we still do not get enough calcium in our diets. Dairy
products are our best source of calcium, but most dairy products
contain too much fat. This can become a lose-lose situation.
There are ways around this, however. If you are a milk drinker,
drink skim milk. Cheese is an excellent source of calcium and
now comes in many low-fat and non-fat options that are much
better than they used to be. Supplements are another choice,
however it is much better to get your calcium from the foods you
eat. Manufacturers now enrich many foods with extra
calcium; watch for this on food labels. See also: BellyBytes.com: Calcium.
Carotenoid
Carotenoid refers to plant foods that contain red and
yellow pigments. Many of them are powerful antioxidants.
Bright red and orange vegetables such as tomatoes and
carrots contain carotenoids . The most famous
carotenoid is beta-carotene. See also: BellyBytes.com: Carotenoid.
Chinese Club Moss - Potential Anti-Alzheimer's Herb
Lurking in the Chinese club moss plant is a brain-saving
compound known as huperzine A. Recent research
suggests that Huperzine A could become the superstar
of anti-senility regimens. Chinese studies have shown a
significant improvement in cognitive function in 60-percent
of the people with Alzheimer's disease that took Huperzine
A. This herbal extract's potential as a treatment for
Alzheimer's disease was noted in JAMA in 1997. Some
experts do feel it may help improve Alzheimer's disease,
although long-term safety trials have yet to be conducted.
Available at health and food stores. Use according to
manufacturers' instructions.
Chitosan
Chitosan is made from chitin, found in the hard shells of shrimp,
lobster and crabs, and it's the main ingredient in supplements
that claim to "trap" fat and keep it from being digested. Do they
work? Chitosan may bind with some fat because it is high in fiber,
but studies show it does not seem to have any weightloss benefit
in humans. If you took too much, it might interfere with fat-soluble
vitamins like D and E. Overall conclusion on the weightloss product claims from experts: very fishy.
Cholesterol
What it's good for: Makes cell membranes, hormones. Low-density
lipoprotein (LDL) is often called "bad" cholesterol because too much
in your blood can cause heart disease. High-density lipoprotein (HDL)
is often called "good" cholesterol because it helps remove LDL .
Where you get it: Meat, poultry, fish, dairy products, and eggs.
DRI or RDA: None.
Choline
IMPORTANCE: Very important in controlling fat and cholesterol buildup
in the body; prevents fat from accumulating in the liver; facilitates the
movement of fats in the cells; helps regulate the kidneys, liver and
gallbladder; important for nerve transmission; helps improve memory.
Deficiency Symptoms: May result in cirrhosis and fatty degeneration
of the liver, hardening of the arteries, heart problems, high blood pressure,
hemorrhaging kidneys.
Chromium
What it's good for: Acts cooperatively with other substances
to control insulin and certain enzymes.
Where you get it: Cheese, whole grains, meat, peas, beans
and blackstrap molasses.
DRI or RDA: None.
Copper
What it's good for: Formation of red blood cells, pigment, bone health.
Where you get it: Nuts, black pepper, blackstrap molasses and cocoa.
DRI or RDA: None.
Cordyceps (Cordyceps sinensis) - The Brain Energizer
Cordyceps is a peculiar Chinese fungus with a long history of
use treating exhaustion, rundown conditions, weakness, poor
sexual appetite and aging. Its success at treating these problems
is due, at least in part, to the fact that it stimulates the liver to
release stored energy, in the form of glucose, into circulation.
At the same time, it helps the adrenal glands function better,
which also contributes to increased energy. In addition, its
antioxidant activity may make it useful in preventing age-related
memory loss. It is proven to help symptoms associated with
aging, such as poor immunity, poor sexual function and
decreased production of red and white blood cells. Cordyceps
is available at health food stores and in Chinese herb shops.
A good brand to try is MycoMedicinal by New Chapter.
Follow label directions.
Creatine
Athletes and weight lifters use creatine because they believe that it
will miraculously increase muscle mass, give extra energy, and allow
them to train longer and harder. Research suggests that creatine has
no value for athletes, especially endurance athletes such as runners
or recreational athletes. If it has any potential for developing
strength, it may give the elite athlete a slight edge of a few seconds
or a small amount of additional strength. But for the everyday
athlete, the additional retention of water may even cause weight gain
and a poorer performance.
Additional research is needed on the safety of taking creatine. Most
research has been on the effects of creatine on college age men in
excellent health. The American College of Sports Medicine states,
"Further study is necessary before any conclusion can be reached
regarding the safety of long-term creatine supplementation."
Vitamin D
Vitamin D aids in the absorption of calcium and phosphorus
so it is essential to proper bone and tooth formation. It also
plays an important role in nerve and muscle function.
Where you get it: Fortified milk, egg yolks and fatty fish, like
herring, kipper and mackerel.
DRI: 5-10mcg for adults.
Vitamin E
Research suggests that certain amounts of this antioxidant
may reduce risks of cataracts and some cancers and help
people with diabetes. This vitamin may also help prevent
heart attacks.
Antioxidant powers protect cell membranes,
essential for red blood cells, aids cellular respiration and protects
lung tissue from pollution.
Where you get it: Vegetable oils, wheat germ, green leafy
vegetables, seeds, nuts, seafood, apples, carrots and celery.
RDA: 15mg alpha-tocopherol for adults
Echinacea
One of the best known supplements on the market for
infection-busting properties is Echinacea.
Echinacea is a herb safe to take as well as a potent stimulant
of the immune system. The root of the herb is considered to be
the best source for medicinal purposes, although the leaves also
have a potent effect. At the first sign of a cold or 'flu' take one
drop of echinacea in warm water and repeat this four times per
day until the illness is over. Evidence shows that taking echinacea
may speed recovery and reduce the severity of symptoms.
Preparations are most effective when taken intermittently. If you
wish to take echinacea for long periods, remember to take it in small
quantities for only two to three weeks in each month.
Ellagic Acid
Ellagic acid may be helpful for breast, pancreas;
esophageal, skin, colon and prostate cancers. Besides
inactivating carcinogens it's also believed that ellagic
acid can inhibit or stop growth of cancerous cells
and help limit the death of normal cells. Red berries
provide ellagic acid , which may protect the body from
smoke and pollution by inactivating carcinogens and
inhibiting free-radical formation.
Evening Primrose
Evening primrose, extracted from the seeds of a Native American
wildflower, is a rich source of gamma-linolenic acid (GLA), which
our bodies convert into prostaglandins, some of which regulate
pan and inflammation. Studies done showed no side effects and
some women claimed it eased their PMS symptoms, but experts
say do not expect it to work. The common and safe dosage is
four to six grams per day.
Fiber
What it's good for: Lowers cholesterol and blood sugar levels,
helps move waste through the intestines. Diets rich in plant fiber
are related to a reduction of heart disease, colon cancer and
diabetes.
Where you get it: Fruits, vegetables and whole-grains.
Tidbit: If you're upping your fiber intake, do it slowly to avoid
stomach upset. Also, drink lots of water.
Flavonoids
Flavonoid refers to any large group of plant substances that
include the anthocyanins. Anthocyans are water-soluble
pigments that are responsible for colors found in different
plants. Anthocyans can range from violet and blue to most
shades of red. They can also be found in tea and red wine
and function in the body as antioxidants that invade cancer
cells and interrupt cell growth.
Flaxseed
Flaxseeds are tiny, dark brown or yellow seeds packed
ith alpha-linolenic acid, the plant world's version of the
omega-3 fatty acids found in cold water fish. In addition,
flaxseed is rich in plant estrogen's called "lignans" which
have anti-cancer benefits.
Article and recipes for Flaxseed!
Folate
What it's good for: Helps cells grow and divide, reduces risk of
certain birth defects, important for red blood cells and crucial in
creating amino acids.
Where you get it: Green leafy vegetables, dried beans, liver, poultry,
fortified cereals, oranges and nuts.
Tidbit: Pregnant women or women trying to conceive are often
told to take folate.
RDA: 400mcg for adults.
Folic Acid
Folic acid is required for energy production in your body. It is considered
brain food. Folic acid also helps to strengthen your body's immune
system, and can help reduce and support normal mood. Folic acid
works best when combined with vitamin C and vitamin B12. A good
way to get folic acid in your diet is in a complete multi-vitamin and
mineral supplement.
There is strong indication that higher intakes of folic acid may help
reduce risks of heart disease by reducing blood levels of a substance
called homocysteine and colon cancer. Most American's diets fall short.
See also:
BellyBytes.com: Nutrients
Bellybytes.com: Beneficial Bytes
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