2001 to 2003 Nutrients: Page Four
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Saponins
Saponins are cholesterol-lowering compounds naturally found in
several plants, but are especially rich in alfalfa, soybeans, chickpeas
and the yucca plant. Saponins are also found in herbs such as
garlic, fenugreek, gingseng, red clover and guarana. Saponins
interfere with cholesterol absorption and latch onto cholesterol
as they pass it in the intestinal tract. This is truly a plant compound
right now and does not technically belong under the vitamin category,
but the hope for this compound is high and well worth being aware of.
Studies are in the works here in America. In Europe, studies have
shown significant reductions in all the cholesterol clogging fats as
well as increase the good HDL's. Saponins are considered safe and
small amounts are already in our soda beverages for that familiar fizz.
The two most common sources for saponin supplements are the
alfalfa and yucca plants.
Saw Palmetto
Saw palmetto reduces non-malignant enlargement of the
prostate gland in men over age 50. Evidence is compelling
that saw palmetto improves urine flow and lessens the need
to urinate at night. New studies show it shrinks prostate
tissue and lowers levels of the hormone associated with BPH.
In studies it worked as well as the leading prescription drug,
with 90-percent fewer side effects. Saw palmetto is extremely
safe. Gastrointestinal disturbance and other mild problems hit
2-percent of users. No known drug interactions. Do not take
saw palmetto without first getting a diagnosis of prostate trouble
from a health professional. Recommended dose:
Extract - 160mg twice daily or 320mg once daily.
Selenium
Like other antioxidants, selenium protects cells from
free radicals that can cause cancer and heart disease.
In fact, one study found that people who took 200
micrograms (mcg) of selenium a day cut their risk of
lung, prostate and colorectal cancer nearly in half.
Where you get it: Lobster, clams, crabs, whole grains, Brazil
nuts and oysters.
RDA: 55mg for women and 70mg for men.
Sodium
What it's good for: Regulates and balances the amount of fluids
outside the cells in the body. Aids in muscle contractions and
nerve function.
Where you get it: Processed foods and table salt.
DRI or RDA: None.
Spinach
Spinach is a cool season crop and belongs to the
goosefoot family along with Swiss chard and beets.
Spinach is low in calories, and is a good source of
vitamin C, vitamin A, and minerals, especially iron.
St. Johns Wort
St. John's wort is considered an herbal anti-depressant, it
is also a tonic that strengthens the nervous system by
ensuring a steady supply of the neuro-transmitters needed
for proper function. It is the right choice if you tend to
succumb to over eating when you are under stress. Take
Take on of the following three times a day:
Tincture (1:5): 1 teaspoon
Tincture (1:1): 20 drops
Tablet dried herb: two 500-mg tablets
Uncertainty on St. John's Wort
Studies are showing that St. John's Wort is no better than
a placebo (sugar pill) or prescription anti-depressant such
as Zoloft. The current debate is based on the severity of
depression. Europeans say St. John's Wort is effective in those
with moderate or mild depression and studies in the U.S. were
done with severely depressed people, thereby getting negative
results. Bottom line: If you take St. John's Wort and feel better,
do continue, but know that serious depression is too dangerous
to treat without help from a qualified professional. In addition,
St. John's Wort can interfere with many prescription drugs, including
antidepressants, protease inhibitors, blood thinners and certain
heart, asthma and anti-rejection medications.
Thiamin (Vitamin B-1)
Thiamin was the first B-vitamin discovered. Thiamin is needed for energy
metabolism, in particular the release of energy from carbohydrates. Thiamin
is essential for the normal functioning of the nervous system, helps regulate
appetite and supports normal muscle function, including the heart muscle.
A thiamin deficiency results in the disease beriberi. Thiamin deficiency is
rare in the US, except with chronic alcoholism. Alcohol impairs the absorption
and storage of thiamin. Thiamin deficiency is associated with some of the
symptoms of alcoholism such as mental confusion, visual disturbances and
staggering gait.
Beriberi can affect the cardiovascular system and the nervous system.
Additional deficiency symptoms include fatigue, anorexia, insomnia, and
muscle aches and pains, depression, heart and digestive system problems.
Whey
Whey, a nutritional by-product of cheese-making, is used as an ingredient in
many food products, including dairy, meats, bakery goods, snack foods and
many sports and energy drinks. Whey is composed of protein, lactose, minerals,
vitamins and some milkfat. Recent research suggests that these components
can provide a number of benefits including protection against infections and viruses,
enhance immunity and protect against some cancers.
Zinc
Zinc affects your vision. It has been known for some time
your vision will not remain sharp without it. However, too much
can be damaging. At moderate levels, zinc protects retinal
cells from antioxidant damage, which might prevent age-related
macular degeneration, a leading cause of blindness. At too-high
levels, zinc destroys healthy retinal cells. The safe, recommended
supplemental dose is 25mg of an easily absorbed chelated type
of zinc such as Zn-L-monomethionine.
Zinc safety tip: If you are getting 100-percent of the Daily Value of
zinc (15mg) in your multi, try not to take more than 25mg of extra
zinc so you do not go above the safe upper limit of 40mg.
Where you get it: Beef, poultry, liver, oysters, eggs and dairy
products.
RDA: Between 12 to 15 mg for women and 15 mg for men.
See also:
BellyBytes.com: Nutrients
Bellybytes.com: Beneficial Bytes
