Is There Such a Thing as Too Much Vitamin C?

During the winter months, millions of Americans reach for handfuls of pills and fizzy powders bursting with everyone's favorite immune booster: vitamin C. After all, if eating an orange is healthy, then getting the vitamin C equivalent of 16 oranges is even healthier, right? Certainly that's what the Nobel Prize–winning chemist Linus Pauling, PhD, thought. In the 1960s, Pauling developed a theory that taking large amounts of vitamin C (he reportedly took up to 18,000 milligrams a day—about 280 oranges' worth) warded off colds, the flu, and even cancer.

Research in the decades since has failed to substantiate Pauling's claims, but new science actually suggests that America's vitamin C habit may be harming our health. A recent study conducted at the University of Jena, in Germany, found that supplements of vitamins C and E can subvert some of the benefits of exercise. Physical activity produces chemical by-products called reactive oxygen species (ROS). While ROS can cause some tissue damage, they also spur the body to metabolize calories (helping you lose weight) and improve insulin response (helping you process sugar). This last perk explains why many doctors recommend that patients at risk for diabetes get more exercise.

Yet vitamins C and E are antioxidants, meaning they work to eradicate ROS. Consuming the levels of antioxidants found in regular servings of fruits and vegetables destroys just some ROS; megadosing with the amounts found in supplements can extinguish nearly all of them before they have a chance to spark the body's metabolic and insulin responses. Excess vitamin C is also linked to an increased risk of osteoarthritis as well as gastrointestinal problems like diarrhea and indigestion. Looks like it's time to kick that Emergen-C habit.



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How do antioxidants affect my workout?

Sales of orange juice are soaring as people seek flu protection from vitamin C, The Globe and Mail reported last month.

Old habits die hard, and our faith in the power of antioxidants is deeply entrenched. Over the past few years, a vast series of studies involving hundreds of thousands of subjects have failed to find any health benefits from antioxidant supplements.

Now, a handful of studies suggest that popping these pills may even block some of the benefits of exercise, and even slow down post-workout muscle recovery.

It would be premature to pronounce the end of the vitamin era on the basis of a few studies – as premature as it was to leap on the bandwagon in the first place – but some skepticism is due.

“For something like vitamin C, it's important to have enough,” says Stephen Cheung, a physiologist at Brock University. “But that doesn't mean more is better.”

Antioxidants – vitamins C and E as well as molecules ranging from beta-carotene to the currently fashionable resveratrol – attack and neutralize the “free radicals” associated with aging and disease. Exercise stimulates the production of free radicals, which is why athletes are often advised to take antioxidant supplements.

But exercise is itself an antioxidant, since the body gradually learns to produce more and more of its own antioxidants in response to the spike of free radicals generated by exercise. One theory now gaining support is that taking extra antioxidants means the body never gets the opportunity to adapt on its own.

In May, Michael Ristow and colleagues at the University of Jena in Germany published a study in the Proceedings of the National Academy of Sciences examining how a four-week exercise program affected insulin sensitivity – one of the most significant health benefits conferred by physical activity. Half of the 40 volunteers were given a placebo, and saw significant improvements in insulin sensitivity; the other half took 1,000 milligrams of vitamin C and 400 IU of vitamin E each day, and saw no change despite the exercise regime.

To Dr. Ristow, this suggests that antioxidants are unequivocally bad, even though the research in favour of eating fruits and vegetables is unimpeachable.

It implies that fruits and vegetables are healthy despite their antioxidant content, not because of it, and that “other compounds in fruit and vegetables are responsible for their health-promoting effects,” he explained in an e-mail exchange.

The idea that antioxidants can stave off some muscle damage and soreness caused by free radicals after heavy exercise has also taken a hit.

In a study published in the September issue of Medicine & Science in Sports & Exercise, Portuguese researchers studying the national kayak team found hints that a cocktail of antioxidants actually delayed muscle recovery after training when compared with a placebo.

Victor Hugo Teixeira of the University of Porto, the study's lead author, speculates that free radicals may serve as a natural brake to prevent excessive exertion, while antioxidants override that signal and allow the muscles to work a little harder and sustain greater damage.

If that's true, athletes might benefit from taking antioxidants right before a competition, but would impede their recovery from training by taking them on a regular basis.

Even if antioxidants do ruin your workout, many people would gladly take that risk if it helped them avoid the flu. It is well established that they can help boost immune function in people who have undergone extreme physical exertion, such as ultramarathoners, Dr. Cheung says. But it's less clear that the same benefits accrue in everyday life.

In a study published last year, Dr. Cheung had volunteers cycle at moderate intensity for two hours – hardly slacking – and tested whether their immune function was helped by 1,500 milligrams of vitamin C a day for two weeks afterward.

The results were equivocal: If there was any effect, it was weak.

Dr. Cheung's advice is to ensure you are getting enough vitamin C from your diet, and if not, to change your diet before resorting to supplementation.

In a field where the science is still hotly contested, this seems like wise counsel. Some day, perhaps, we'll know exactly which molecules make fruit and vegetables so good for us – but until then, as long as you're eating lots of them, you don't have to worry about which ones.

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Just what can Vitamin C do for your cold?

I've been knocked out for more than a week with a cold. And as those who know me will tell you, I'm not a good patient. I'm used to being busy and keeping an active schedule, but sometimes our bodies have other plans. And despite social obligations and ongoing work pressures, there comes a time when the body just shuts down - forcing you to stay in and get much-needed rest.

Because I believe so much in the use of natural products and vitamins when it comes to healing ourselves, of course I turned to good old-fashioned Vitamin C to help fight off my cold. But is that really the best thing to cure what ails you?

WebMD.com says that we've been reaching for Vitamin C as a cold remedy since the 1970s. But apparently, recent studies "have found little to no benefit for Vitamin C preventing or treating the common cold." A 2007 study looked at whether taking 200 milligrams or more of daily C reduced the frequency, duration or severity of a cold (like mine). After examining 60 years of clinical research, this study found Vitamin C supplements don't make a cold much shorter or even much less severe.

Some studies found that while Vitamin C's benefits don't make much difference to average people, Mayo Clinic.com says that skiers and elite athletes--such as marathon runners--found its use reduced THEIR cold risk by about 50 percent.

Although vitamin supplements can be helpful, as always, the best source of vitamins is what we eat. Making sure we eat Vitamin C-rich fruits and vegetables and drink citrus-rich juices is the best source of this important nutrient. Our bodies require sound sleep, and we need to do everything we can to keep our hands washed and clean and free of as many germs as possible.

Perhaps it's good that we realize Vitamin C isn't the cure-all for our colds. Maybe we can stop looking for shortcuts and take a more holistic approach to overall health. And that's what will make a long-term difference.



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Bountiful boysenberries

No other fruit speaks of Christmas in Nelson more than the boysenberry.

Boysenberries give the words plump, luscious and healthy new meaning; they are the ultimate berry.

Coming into season now makes them perfect Christmas fruit.

Nelson is the New Zealand home of boysenberries. Very picky about where they grow, they flourish here, and the only other countries in the world that produce them are North America and Chile. They like cool winters and a temperate spring and autumn.

Boysenberries were discovered in the United States in the 1920s – a cross between a loganberry, a blackberry and a raspberry. They arrived in New Zealand in the 1960s, and production has increased over the decades.

Nelson is the home of Berryfruit New Zealand, a co-operative of boysenberry growers from throughout the region who export their fruit collectively as well as selling it nationally. New Zealand now produces in the range of 3000 tonnes a year.

What we can claim about boysenberries is that those grown here have the highest levels of antioxidants in the world.

Mostly we rail against the hole in the ozone layer and our high levels of ultraviolet light, but these factors mean that boysenberries here are said to have been found to have the highest levels of antioxidants found in the fruit anywhere. The plant builds up a defence to combat the intense UV rays in this part of the world, and this concentrates antioxidants in the fruit.

The antioxidant values for blackcurrants, boysenberries and blueberries far outweigh those of others.

They are also high in vitamin C, fibre and ellagic acid, a compound that is an anti-carcinogen, anti-viral and anti-bacterial. What more could you ask for? Forget the apple a day and go for a plate of boysenberries instead.

There is no excuse for not eating them year-round, either. Nelson has a producer called Sujon that individually quick-freezes the fruit. Bags of Sujon frozen boysenberries and other berries, such as blackberries, blueberries and blackcurrants, can be found in the freezer section of New World, Pak 'n Save and Fresh Choice, retailing for about $9 a kilogram.

Sue and John Gibb were boysenberry growers in the 1980s, and an oversupply of fresh fruit led them to freeze the berries and to start looking for outlets for their products. Retailers and restaurants soon took advantage.

Sujon now distributes throughout New Zealand and, more recently, overseas, where demand is high, particularly among Asian consumers, who understand better than Kiwis the extraordinary high health benefits of berryfruit.

Boysenberries are a staple in icecream, yoghurts, smoothies and parfaits. They are delicious plain and fresh with a little icing sugar and cream. They are so good served this way that it isn't really necessary to do more. Gorge yourselves for the next month, and drive out to one of the various berry growers still operating close to Nelson.

Berryfields in McShane Rd, Appleby is the biggest supplier of boysenberries in the country, and its shop starts boysenberry sales this week. Don't delay, as the season is a short one, from mid-December to mid-January – so it is just as well that frozen berries taste so good as well.

Recipes

Boysenberries are an essential ingredient in the best breakfast yet: Swiss bircher muesli with boysenberries, yoghurt and maple syrup. Use Biofarm Organic Bush Honey Yoghurt and try the Woolworths brand of bircher muesli.

Soak the amount of muesli you desire in milk, to ensure that all the grains are moistened, for at least 30 minutes or overnight.

Place the muesli in a serving bowl and add thawed frozen boysenberries (fresh ones if you have them) to taste. Top the mixture with yoghurt and drizzle with maple syrup.


BOYSENBERRY TRIFLE
This is a delicious Christmas Day dessert. Feeds 4-6.

Sponge cake:

4 eggs
125g caster sugar
125g flour

50g unsalted melted butter Preheat the oven to 180 degrees Celsius. Grease a medium springform pan with butter and then dust with flour.

Whisk the eggs and sugar until the mixture is light and airy (about 10 minutes).

Sift in the flour and add the melted butter. Pour into the pan and cook for about 30 minutes until done. Cool.

Store the cake for a couple of days in an airtight container. When you are ready to make the trifle, cut the cake into pieces about 2cm-3cm square and put in a large flat bowl. Sprinkle with sherry or brandy to taste.


Custard:

3 cups of milk
1/3 cup sugar
1 1/2 Tbsp flour
5 egg yolks
1 tsp vanilla

Heat the milk in the top of a double boiler.

Mix the sugar and the flour. Add to the egg yolks and beat together well.

Add the milk and stir with a wire whisk.

Return to the double boiler and cook over simmering water, stirring constantly, until thickened. Add the vanilla. Cool quickly.


Fruit and cream:

500g of fresh boysenberries, washed and cleaned
2 tbsp cassis liqueur
3-4 tbsp caster sugar
300ml cream
2 Tbsp icing sugar
1 tsp vanilla essence

Mash a few of the berries to create some liquid. Add the cassis and caster sugar and mix through all the berries. Let them soak together for at least a couple of hours.

Whip the cream and add the icing sugar and vanilla.

Assemble the trifle in a glass bowl so you can appreciate the layers.

First, layer the cake, followed by fruit and then custard. Repeat until you have used up all of the ingredients. Top with cream and refrigerate.


BOYSENBERRIES AND PEARS WITH MASCARPONE

For 4 people – adapted from a Cuisine magazine recipe. Vanilla sugar is made by blending 3-4 vanilla beans with 1 cup of caster sugar in a food processor until the vanilla is reduced to black dots.

2 pears, cored and halved
250g boysenberries
1 cup white wine
1/2 cup water
1/2 cup vanilla sugar
150g mascarpone

Bring the wine, water and vanilla sugar to a simmer and add the pears, simmering until tender (about 15-20 minutes).

Remove the pears to a serving dish and quickly add the boysenberries to the syrup for a minute or two. Remove and add to the pears.

Reduce the liquid to about half.

Mix together the mascarpone and 3-4 Tbsp of vanilla sugar (to taste).

Place a pear half and boysenberries on individual plates. Pour over some of the liquid and add a dollop of the mascarpone.

* Research by Elizabeth Latham and Serge Crottaz, of the School of Tourism, Hospitality and Wellbeing at the Nelson Marlborough Institute of Technology. Fresh at NMIT appears fortnightly, exploring the local connection to food and beverages through the eyes of its leading hospitality educators.



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High-Dose Vitamin C Tied to Increased Cataracts Risk in Women

Taking high-dose vitamin C dietary supplements may boost women’s chances of developing age-related cataracts, a new Swedish study suggests.

The study from researchers at the Karolinska Institutet in Stockholm said in some cases, women taking the tablets were at least 25 percent more likely to have age-related cataracts than women who did not take the supplements, according to a Reuters news report.

The study findings appear in the latest issue of the American Journal of Clinical Nutrition.

The study focused on about 24,600 women who were followed for longer than eight years. Women who used vitamin C supplements of about 1000 milligrams regularly or occasionally were at increased risk of suffering the eye condition, the researchers said.

Women who took the extra vitamin C for 10 years or longer, were 65 years or older, or were also taking hormone replacement or corticosteroid drugs were at even greater risks, the study found.
Keep Eating Those Fruits and Veggies

So that’s the bad news. But the good news is, the study suggests the increased cataracts risk is only associated with vitamin C from dietary supplements, not that derived from fruits and vegetables. Previous studies have found similar links between high-dose vitamin C supplements and increased cataracts risk.

Millions of women take vitamin C supplements to fight against colds and other infections and for other health benefits. However, the new Swedish study suggests curtailing the use may be a good idea.

Older Women At Greatest Risk

In the study group, 59 percent of the 49 to 83 year old otherwise healthy women said they used some sort of dietary supplement. Of these women, five percent said they only took vitamin C supplements and nine percent said they took only multivitamins that contained about 60 milligrams of vitamin C, according to Reuters.

Of the 1,225 women who took only vitamin C supplements, 143 (about 13 percent) had cataracts removed during the study period. In contrast, cataracts were removed in 878 of 9,974 women who did not use any supplements (roughly nine percent) and in 252 of 2,259 multivitamin-only users (about 11 percent).



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The Top 5 Beauty Foods

We all know the right foods can boost brain power and affect our moods, and we recently learned the ones that can help us live longer. But have you ever thought about how what you put in your mouth shows up your face (beyond that whole pizza/acne myth). Here, dietitian Jae Berman dishes out how you can truly eat your way to better skin:

1. Vegetables: Think green and orange foods (spinach, carrots, sweet potatoes, citrus). They contain the antioxidant vitamin C which facilitates cell turnover and aids in collagen production. Carrots also contain vitamin A which, combined with the C, helps increase the skin's natural sun protection—and they help prevent breakouts by getting rid of dead skin cells.

2. Berries: The flavinols in cherries, blackberries, blueberries, and raspberries (and in dark chocolate!) act as an antioxidant and improve skin texture, leaving it soft and smooth.

3. Fish: Skip the facial and eat fish two to three times a week. Salmon contains omega-3 fatty acids—an anti-inflammatory that fights puffiness, redness, and irritation. Even canned tuna has benefits: It battles wrinkles with Selenium, a mineral that preserves the elastin in the skin, which keeps it tight.

4. Nuts: They make quick, easy snacks and just a handful does a lot of good. Almonds help protect skin from UV light because they contain high levels of antioxidant vitamin E. Walnuts contain omega-3 fatty acids and act as an anti-inflammatory, just like fish.

5. Oils: One of Cleopatra's ancient beauty secrets—olive oil. It's high in antioxidants and keeps skin supple. And flaxseed oil contains omega-3 fatty acids, just like fish, and offers all the same benefits.



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The Big Benefits of Apple

Every December, I always remember the apple fruit. Looking back years ago, for our “Kris Kringle” events, it is often sent as a gift. When the rule says, something spherical, almost all would think of an apple. When we’re asked to give something red, it would be quite obvious that we’ll all receive an apple. At least 25 years ago, to buy an apple at R10 each is too costly; but as a nutritionist who has known a lot of benefits from the apple fruit, now I’d say that, it is worth the goodness of that fruit. Most of us have even grown to know that “an apple a day, keeps the doctors away;”to that statement, there is truth in every word.

Apple is a source of fiber and vitamin C. When you munch that crispy apple, you are able to put into your body that Vitamin C. This vitamin in apple is necessary for a lot of important things in our body like: Healing of wounds, prevention of certain types of anemia, building resistance to infection, amino acid metabolism and improvement of iron utilization. Vitamin C is also important for the production of a substance that gives structure to muscles, blood vessels, bones and cartilage. Aside from these important functions, vitamin C silently protects the cells from oxidative damage; as such, it helps in providing heart health as it is seen to play a role in preventing the oxidation of “bad cholesterols (LDL).”

Other than the benefits from vitamin C, apples contain a long list of phytonutrients (like quercitin, catechin, phloridzin and chlorogenic acid). They say that to have the full health advantage from apples, we must eat it with its skin on (but after thorough washing). Quercitin is considered as a natural anti-histamine and anti-inflammatory; with this, some asthmatics are relieved from symptoms of their asthma. Cancer specialists have also looked into the potential anti-prostate cancer benefits from quercitin. When you’re feeling depressed, with fatigue and anxiety, try a dose of your apple, it may in some way, help reduce the symptoms.

While you are getting a dose of anti-oxidant vitamin C, you are also having another form of a powerful antioxidant, catechin. Some scientists have proven that catechin can help reduce the risk of four major health problems like stroke, heart failure, cancer and diabetes. Phloridzin may be an unpopular flavonoid, but it can soon be very popular among post menopausal women who can find protection against the ravages of osteoporosis from phloridzin in apples. Phloridzin increases bone density and strengthens the bones.

Now, wonder why diabetics find apple as their friendliest fruit? The fiber content in apples, gives them the feeling of fullness that will keep them feel full for long periods of time, and thus lessen their chance of putting their blood sugar levels above normal from unnecessary eating. Moreover, galacturonic acid (a main component of pectin) in apple decreases the body’s need for insulin, and thus, helps diabetic people to cope with diabetes. Since poorly controlled diabetics are more prone to complications like cardiovascular diseases, pectin in itself can help lower blood levels of “bad cholesterol.”

If you are now thinking how to have those apples into your meals in an exciting manner, here are some suggestions you may want to try:

• Put apple cubes into your bowl of oats or mix with your cereals.
• Shred your apples over your fresh green salad or fruit salads.
• Slice it round to replace your fried potatoes or French fries.
• Garnish your afritada or Kaldereta with strips of apples.

There’s a lot more that you can do with your apple. So if you get one as a gift, be thankful for that precious apple in your hand, the benefits are a bite away.



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How do antioxidants affect my workout?

Our faith in the power of antioxidants may be misplaced, according to new studies.

Sales of orange juice are soaring as people seek flu protection from vitamin C, The Globe and Mail reported last month.

Old habits die hard, and our faith in the power of antioxidants is deeply entrenched. Over the past few years, a vast series of studies involving hundreds of thousands of subjects have failed to find any health benefits from antioxidant supplements.

Now, a handful of studies suggest that popping these pills may even block some of the benefits of exercise, and even slow down post-workout muscle recovery.

It would be premature to pronounce the end of the vitamin era on the basis of a few studies – as premature as it was to leap on the bandwagon in the first place – but some skepticism is due.

“For something like vitamin C, it's important to have enough,” says Stephen Cheung, a physiologist at Brock University. “But that doesn't mean more is better.”

Antioxidants – vitamins C and E as well as molecules ranging from beta-carotene to the currently fashionable resveratrol – attack and neutralize the “free radicals” associated with aging and disease. Exercise stimulates the production of free radicals, which is why athletes are often advised to take antioxidant supplements.

But exercise is itself an antioxidant, since the body gradually learns to produce more and more of its own antioxidants in response to the spike of free radicals generated by exercise. One theory now gaining support is that taking extra antioxidants means the body never gets the opportunity to adapt on its own.

In May, Michael Ristow and colleagues at the University of Jena in Germany published a study in the Proceedings of the National Academy of Sciences examining how a four-week exercise program affected insulin sensitivity – one of the most significant health benefits conferred by physical activity. Half of the 40 volunteers were given a placebo, and saw significant improvements in insulin sensitivity; the other half took 1,000 milligrams of vitamin C and 400 IU of vitamin E each day, and saw no change despite the exercise regime.

To Dr. Ristow, this suggests that antioxidants are unequivocally bad, even though the research in favour of eating fruits and vegetables is unimpeachable.

It implies that fruits and vegetables are healthy despite their antioxidant content, not because of it, and that “other compounds in fruit and vegetables are responsible for their health-promoting effects,” he explained in an e-mail exchange.

The idea that antioxidants can stave off some muscle damage and soreness caused by free radicals after heavy exercise has also taken a hit.

In a study published in the September issue of Medicine & Science in Sports & Exercise, Portuguese researchers studying the national kayak team found hints that a cocktail of antioxidants actually delayed muscle recovery after training when compared with a placebo.

Victor Hugo Teixeira of the University of Porto, the study's lead author, speculates that free radicals may serve as a natural brake to prevent excessive exertion, while antioxidants override that signal and allow the muscles to work a little harder and sustain greater damage.

If that's true, athletes might benefit from taking antioxidants right before a competition, but would impede their recovery from training by taking them on a regular basis.

Even if antioxidants do ruin your workout, many people would gladly take that risk if it helped them avoid the flu. It is well established that they can help boost immune function in people who have undergone extreme physical exertion, such as ultramarathoners, Dr. Cheung says. But it's less clear that the same benefits accrue in everyday life.

In a study published last year, Dr. Cheung had volunteers cycle at moderate intensity for two hours – hardly slacking – and tested whether their immune function was helped by 1,500 milligrams of vitamin C a day for two weeks afterward.

The results were equivocal: If there was any effect, it was weak.

Dr. Cheung's advice is to ensure you are getting enough vitamin C from your diet, and if not, to change your diet before resorting to supplementation.

In a field where the science is still hotly contested, this seems like wise counsel. Some day, perhaps, we'll know exactly which molecules make fruit and vegetables so good for us – but until then, as long as you're eating lots of them, you don't have to worry about which ones.

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Eat, Drink, and Avoid Christmas Weight Gain

If you have a lot of holiday parties and events this month, experts with the Cincinnati Nutrition Council say you can eat, drink and be merry without growing your gut. In Local 12's Medical Edge, Liz Bonis explains how.

Lauren Niemes, a registered dietitian says expanding your eating options now and the rest of the year can actually help you shrink your gut rather than grow it. She agrees with a new report in Men's Health which shows most of eat pretty boring diets which leads to pigging out at the holidays. "Often when people restrict foods from their diet or limit them to one time of the year, or one special occasion, they might tend to overeat or binge, when they are exposed to it".

Niemes suggests you simply swap up a few foods. So make your list and check it twice, and if you do want to eat the foods that are good for you this holiday season, here's the list recommended, these are higher in nutrition, and a little lower in calories than some of your traditional choices, which makes them a little more slimming in the holiday season.

For example instead of always eating an apple why not try a persimmon this time of year. It's a soft juicy fruit that has even more vitamin C. Each fruit or vegetable or plant food has a unique profile of vitamins, minerals and antioxidant and so it's important to eat a variety to make sure you are getting the health benefits of all of these fruits, vegetables and nutrients.

Next instead of broccoli, try bok choy, it has half the calories and carbohydrates.

Instead of steak try seafood, it has more good fats for your heart. And don't forget to swap up your oatmeal for maybe another grain such as buckwheat, it has even more nutrients to fight disease.

There's a whole world of whole grains out there that people don't normally include in their diet.



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The beauty of cabbage

Four percent of the cabbage grown in the world is grown in the United States on 82,000 acres across the country.

Texas, Florida and New York provide the winter supply. China provides 38 percent worldwide.

The slang word for head in French is caboche and is believed to be the origin of the word cabbage. The French also use mon petit chou as an endearment meaning my little cabbage.

Cabbage originated in Western Europe where it was originally used for treating headaches, gout and intestinal disorders. Cabbage juice was used as an anti-toxin and many people drink it today for its health benefits. Thomas Jefferson grew 22 varieties at Monticello.

In the United States, cabbage is used for coleslaw, packaged salad mix, sauerkraut, egg rolls, soup flavoring, corned beef and cabbage and the fresh produce market.

Cabbage, Brussels sprouts, broccoli, cauliflower and kale belong to the same plant family Cruciferae or mustard, in the genus Brassica.

Cabbages smell pungent when they cook because sulfur compounds are released when they are heated. Cooking them uncovered reduces the problem.

The three types of cabbage include the regular green heads commonly found in produce departments. The pointed types are grown in the south. Red cabbage (rubra) looks just like round -head cabbage but is purple.

Savoy cabbage (Sabauda) has crinkled, yellow-green leaves. Chinese cabbage (Brassica pekinesis) is also called napa pe-tsai or Peking cabbage. It is sweeter and milder than the round-headed types.

Bok choy (Brassica chinensis) is called white mustard cabbage or Chinese white.

Cabbage and its relatives are good sources of vitamin C and A, thiamin, riboflavin, potassium and fiber. They are low in calories, fat and cholesterol. Research indicates that cabbage family vegetables may contain anti-cancer agents.

The Chinese produced wine-pickled cabbage 2,000 years ago and German cooks fermented cabbage with salt by the 16th century. Sauerkraut means sour cabbage. Salt fermented cabbage keeps well and is high in vitamin C so it was taken on ships to prevent scurvy.

German immigrants brought sauerkraut to America and it is often served on hot dogs, Reuben sandwiches and made into sauerkraut cake.

Cabbage’s cousin kale, is an ancient vegetable from the Mediterranean with the same health benefits.

In Scotland, kitchen gardens were known as kaleyards and dinner was called kail. If you were too sick to eat you were off your kail.

In 1929, Howard Dorsett traveled to Asia on behalf of the United States Department of Agriculture. Among the 9,000 specimens he brought home were ornamental kale seeds which were available to home gardeners by 1936.

Garden centers sell ornamental cabbage and ornamental kale (Brassica oleracea). It is used to decorate salad bars and is planted as an ornamental addition to fall gardens to go with pansies and chrysanthemums.

Ornamental kale has colorful foliage and in catalogs and garden centers both are called flowering cabbage and kale. Their ornamental value comes from the pretty leaves and rosettes rather than from flowers.

Kale is genetically closer to the native or wild cabbage since it does not form a central head. Botanically, they are biennials producing leaves the first year and seed the second.

Cabbage and kale are not heat tolerant so pre-chilled seeds are started 10 weeks before first frost. Do not cover the seeds — they need light to germinate.

The most vivid colors come with temperatures below 50 degrees. They can remain beautiful down to five degrees.

Ornamental kale and cabbage plants do best in a moist, sunny location. When transplanting to the garden, the lowest leaves should be planted flush with the soil level.

They are safe to eat and use as garnishes.

Ornamental cabbage varieties include Color-up, Osaka, Pigeon, and Tokyo. Ornamental kale varieties include Chidori, Flamingo Plumes, Frizzy, Peacock and Sparrow.



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8 Foods to Avoid this Holiday Season

It’s the start of holiday season again and eating much is very inevitable. A lot of delicious foods would be popping out and you just can’t help it. Often times we could hear statements like “I’ll eat no matter what, it’s holiday season anyway, and who cares!”

According to studies, the season where most people gain weight is during the holiday seasons wherein Thanksgiving has been celebrated not too long before Christmas until the New Year.

To avoid terrible gains, here are 8 foods that you need to avoid during the holidays according to health.com

1. Cheese Straws – you may think that these cheese nibbles are better off than crackers but it’s not. They are made from a block of cheddar cheese combined with flour and up to a cup of butter. Not exactly the recipe for diet success.

2. Swedish Meatballs – tempting, but this lurking recipe contains 300 calories (a little less than half from fat of white bread, butter, heavy cream, and sodium-laden beef broth) in each serving.

3. Eggnog - Unfortunately, there’s not one redeeming nutritional aspect in eggnog. With ingredients like sugar, eggs, whipping cream, and bourbon, this is a holiday treat that’s best avoided.

4. Stuffed Potatoes - Baked potatoes are rich in vitamin C and fiber, but add in cheese, sour cream, and butter and you’ve negated all the health benefits.

5. Creamed Spinach – What happens when you combine healthy veggies like corn and spinach with cream, butter, and cheese? A side dish with more than 75% of your saturated fat for the day. You’re better off with a cheeseburger!

6. Pot roast – Even the trimmed, lean version of this popular holiday meat contains 7 grams of saturated fat. Fattier versions contain much more without the added calories from the gravy.

7. Fruitcake - Don’t let the name deceive you. Though this sweet treat contains fruit, it can also contain plenty of butter, sugar, and corn syrup.

8. Pecan Pie - Pecans are a high-cal nut on their own, but combine them with sugar, butter, and corn syrup and you’ve got a deadly dessert. A single slice will cost you more than 500 calories, 20 grams of fat, and 30 grams of sugar.



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SLU Dietitian Names Top Five Holiday Foods

ST. LOUIS -- 'Tis the giving season so treat yourself to holiday goodies that are good for you.

McDaniel selected nuts as one of the holiday season's top five power foods.

"Some of the tastiest treats of the season pack a powerful nutritional wallop," said Jennifer McDaniel, a registered dietitian and director of undergraduate programs in nutrition and dietetics at Saint Louis University.

"We tend to associate certain foods with the holidays, but they're so nutritious we should include them in our everyday diet."

Here are McDaniel's top five power foods for your holiday munching:

Cranberries: High in vitamin C, cranberries contain more disease-fighting antioxidants than most other berries. Because of their high acidity, they store easily and can keep in your refrigerator for up to two months. Substitute dried cranberries for raisins when you bake, sprinkle them over a salad or throw a handful in trail mix. Add fresh cranberries to your favorite muffin or pancake recipe. Combine fresh cranberries with diced apples, cinnamon, lemon juice, crushed pecans and sugar for a pie or cobbler filling that is the perfect blend of sweet and tart favors.

Cinnamon: About a half a teaspoon of cinnamon a day lowers the blood-sugar levels in patients who have type 2 diabetes and reduces bad cholesterol, some studies show. Cinnamon also may help stop the growth of bacteria. Add this spice to your morning coffee, hot chocolate, hot breakfast cereal or apple cider. Shake some in pancakes, muffins or waffle batter. And sprinkle a dash of cinnamon on yogurt or winter comfort foods, such as stew or chili.

Nuts: Evidence is mounting that nuts help control your weight and decrease your risk of cancer, heart disease and diabetes. Nuts and seeds are a great source of protein, fiber and monounsaturated fats, which are important for heart health. Walnuts provide essential omega-3 fatty acids, which carry numerous health benefits. Add nuts and seeds to homemade trail mix or granola, use them to zip up chicken or tuna salads, combine in baked goods or sprinkle some in your salad for a healthy crunch. Caveat: because nuts are high in calories -- one ounce contains about 150 calories -- a small serving goes a long way.

Red wine: Appropriately colored for the season, red wine is a particularly rich source of antioxidants. Resveratrol, found in grape skins and seeds, increases HDL cholesterol and prevent blood clotting. Flavonoids also helps prevent blood clots and plaques from forming in arteries. As you celebrate the season, enjoy a glass or two, but remember moderation is the key.

Pomegranates: Credit a couple of antioxidants for giving pomegranate seeds their rich ruby red Christmas color. Pomegranate juice may have two or three times the antioxidant power of green tea or wine. Early research shows that pomegranate juice may help reduce cholesterol and possibly bring down blood pressure. Pomegranates can be a messy food to prepare, so open them over a large bowl of ice water. The pulp floats to the top and the seeds to the bottom. Sprinkle the seeds on salads, into batters or on breakfast cereals. Use the juice in a smoothie or salad dressing.

McDaniel said adding these foods to our eating routine is a way to extend the sparkle of the season long after the Christmas tree has come down.

"These five foods are natural nutrient powerhouses," McDaniel added. "Finding a way to incorporate those foods into our everyday eating patterns can help us enjoy the holidays year round."

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Thanksgiving Superfoods for a Healthy Holiday Meal

From turkey to pumpkin pie, preparations for Thanksgiving day meals are underway all over the country. With just a bit of extra planning, Thanksgiving can be an opportunity to add some great superfoods to the table for all to enjoy while adding some healthy choices to the holiday menu.

Superfood is a term sometimes used to describe food with high phytonutrient content that may confer health benefits as a result. For example, blueberries are often considered a superfood (or superfruit) because they contain significant amounts of antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber.

However, the term is not common with dieticians and nutritional scientists, many of whom dispute the claims made that consuming particular foodstuffs can have a health benefit.

Although there is controversy over whether some of these foods are indeed "superfoods" or if they are just good for you without all the hype, adding some of the follow foods to your Thanksgiving meal can't hurt! Many of them are already traditional favorites!

Brussels sprouts: A top source of glucosinolates – "indirect" antioxidants that activate the body's own natural detoxification system.Other phytonutrients like indole-3-carbinol help inhibit tumor growth.Just one 36 calorie serving of Brussels sprouts provides over 100% of your daily vitamin C (which promotes collagen formation to help you maintain those cherubic cheeks).

Sweet potatoes – Superfood for the Eyes: Off-the-charts beta-carotene content – providing 377% of your daily vitamin A needs per serving.In addition to promoting eye health, some research shows beta-carotene may help prevent cancer, both by neutralizing free radicals and by promoting communication between cells.

Cranberries – Antioxidant Superfood: According to the USDA, cranberries rank 6th in total antioxidant capacity out of over 100 commonly consumed foods.Cranberries also supply procyanidin, a phytonutrient that studies show may protect against urinary tract infections.

Pumpkin:In addition to serving as an excellent source of eye-healthy vitamin A, pumpkin also serves as a top source of alpha-carotene, an antioxidant linked to lower lung cancer risk in several studies.Beta-cryptoxanthin, another pumpkin carotenoid, was also found to have potentially protective benefits against lung cancer in a recent research review by the Harvard School of Public Health.

Pecans: Though usually overshadowed by healthy nut headliners like almonds and walnuts, pecans actually come out on top in terms of antioxidant activity.Like other nuts, pecans contain healthy mono- and polyunsaturated fats, which may contribute to their heart health benefits. Pecans are unique in their high amounts of naturally occurring gamma tocopherol – a potent form of vitamin E that may promote prostate and intestinal health.

Whether you use one or more of these nutritious foods in your Thanksgiving holiday cooking, you will be adding a great dose healthy food to the plates of your guests.

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Tami Best: Nuts can improve health

Nuts offer a power house of nutrition. They are rich in protein, fiber, powerful antioxidants such as vitamin E and selenium, plant sterols and omega 3 fatty acids.

These nutrients have been shown to promote heart health. The FDA approved the following health claim:

"Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of some nuts as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."

The "some nuts" include almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts. These nuts each contain less than 4 grams of saturated fat per serving, making them a more heart healthy choice.

In addition to reducing the risk for heart disease, eating nuts daily as part of a Mediterranean diet can reverse metabolic syndrome. Metabolic syndrome is combination of symptoms including high blood pressure, high blood sugar, high cholesterol and belly fat, which increases your risk for heart disease and type 2 diabetes.

The Mediterranean diet is rich in fresh fruits and vegetables, whole grains, nuts, seeds, legumes, seafood, yogurt, olive oil and small amounts of wine. For more information on following a Mediterranean diet, go towww.oldwayspt.org/med_pyramid.html.

Researchers at Columbia University in New York found that including nuts in your diet daily may lower risk for Alzheimer's disease.

Moderation is key to enjoy the full health benefits of nuts. One ounce of most nuts provides between 160 to 200 calories. One ounce is about 47 pistachios, 30 peanuts, 24 almonds, 20 cashews, 14 walnuts, 20 pecan halves or 11 macadamia nuts. To promote portion control, consider adding them to cereals, yogurts and other foods rather than eating them by the handful.

Chestnuts are the only nut rich in vitamin C. Their higher water content compared to other nuts makes them much lower in calories, only 54 calories per ounce. Keep them refrigerated as they would spoil if left out in a bowl like other nuts.



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The juice on juice

Health website WebMD gives the lowdown on what is good and what is not in juices:

Best choice: Vegetable juice, because it has less sugar and fewer calories than fruit juice and is loaded with fibre so you feel full.

Worst choice: Juice cocktails. Many contain only small amounts of real juice. Their main ingredients are usually water and some type of sugar, like high-fructose corn syrup. Similar to soft drinks, they are rich in sugar and calories, but low in nutrients.

Pure fruit juice: It is full of vitamins and disease-fighting antioxidants, but it can also be naturally high in sugar and calories. So limit yourself to one serving a day.

Pomegranate juice: High in sugar and calories, but it is abundant in antioxidants which help fight diseases like cancer.

Cranberry juice: Packed with vitamin C, which is vital for a healthy immune system. Blueberry juice: Believed to boost brain health. Animal studies suggest it can help protect against age-related conditions like dementia and Alzheimer's disease.

Red grape juice: As with red wine, the entire grape - including skin and seeds, where some nutrients reside - is used to make grape juice. It is said to be good for the heart.

Prune juice: It has long been recommended to relieve constipation because it is extremely high in fibre and contains a natural laxative called sorbitol. In addition, it is loaded with antioxidants, iron and potassium.

Orange juice: This breakfast staple is known for its immune-boosting benefits as it is loaded with vitamin C. Commercial types are often fortified with calcium and vitamin D, nutrients that strengthen the bones.



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Know Your Nutrients for Essential Healthy Living

Let’s talk about natural nutrients. It is up to you to choose what you want to eat at your table, and this may help you do it in a healthier way.

Nutrient: Vitamin A. Benefits: Stimulates production of antibodies, helps maintain skin and mucous membranes and protects against tumor growth. Food sources: Apricots, cantaloupe, carrots, pumpkins and sweet potatoes.

Nutrient: Vitamin B6. Benefits: Necessary for white blood-cell response and antibody protection. Food sources: Dried beans, potatoes, spinach, sweet potatoes, and whole grains.

Nutrient: Vitamin C. Benefits: Vital to all immune system functions. Food sources: Broccoli, citrus fruits, peppers, turnip greens and strawberries.

Nutrient: Vitamin E. Benefits: An antioxidant. it suppresses production of prostaglandin, an immunity-inhibiting hormone that is increasingly present as you age. Food sources: Apples, grapefruit, lima beans, sweet potatoes, whole grains and wheat germ.

Nutrient: Calcium. Benefits: Plays a crucial role in activating the system in response to invaders. Food sources: Collards, rhubarb, figs and spinach.

Nutrient: Copper. Benefits: Essential for white blood cell production. Food sources: Avocados, dried and lima beans and figs.

Iron: One of the most common deficiencies in American diets. It stimulates blood-cell production/activity. Source: Dried beans, figs, Jerusalem artichokes & white prunes.

Magnesium: Necessary for Lymphocyte growth, important in the forming of antibodies. Source: Figs, prunes, spinach and Swiss chard.

Selenium: Uncertain what it does, but selenium coincides with a depressed immune system. Source: Apples, asparagus, oranges and squash.

Zinc: Required for effective functioning of thymus gland, which has an important role in T-cell maturation. Source: Dried beans, figs, raspberries, spinach and whole grains.

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Goin' Bananas

The banana is not a fruit. Not really. It’s most unique since it does not come from a tree but from the largest herb plant that is more closely related to lilies and the orchid family. But due to its size, the herb plant is more commonly thought of as a “banana tree.”

Morning Banana Diet

When the Morning Banana Diet hit the news in Japan last year, it had the whole nation in a frenzy. Prices of banana in the market skyrocketed and there was shortage of supply.

It started in March with the publication of Morning Banana Diet, which claimed that eating only bananas and room-temperature water for breakfast would jumpstart weight loss, regardless of what was eaten during the rest of the day. Banana was said to aid in digestion and improve metabolism.

The diet was created by Hitoshi and Sumiko Watanabe, and promoted on the social networking site mixi. Hitoshi, who studied preventative medicine in Tokyo and his wife, who is a pharmacist, introduced the diet to the Japanese.

Former opera singer Kumiko Mori even announced that she lost 15 pounds on the Morning Banana Diet.

Health experts and medical doctors have, however, debunked the myth behind this fab diet. Kathleen Zelman, MPH, RD, director of nutrition for WebMD and the WebMD Weight Loss Clinic, said that bananas, along with most fruits have long been a part of healthy diets and weight loss plans. But while they are nutritious, they do not have special weight loss properties.

Different versions of the Morning Banana Diet tout varying explanations of exactly how bananas work to promote weight loss. One theory suggests that certain enzymes in bananas speed up digestion and elimination, causing rapid weight loss. However, the human body already contains all the enzymes needed for digestion. It’s true that foods with fiber (and bananas have some) can go through the digestive system more quickly and may not be completely absorbed, thus saving a few calories. But the calorie savings are certainly not enough to revolutionize the weight loss industry.

OK, bananas as fad diet, maybe not. How about it’s health benefits?

Bananas as mood food

In order to have a healthy lifestyle, experts say we must have to meet our daily requirement of five fruits and vegetables. Bananas are a perfect part of our diet and they are the most popular fruit in the Philip-pines. Bananas are available all year and they are a great source of instant energy. Bananas contain no fat, sodium or cholesterol. It is a known fact that a low fat, balanced diet rich in vegetables and fruit may reduce the risk of heart disease and certain types of cancer.

Studies have shown that bananas are rich in vitamin B6 and they are a good source of fiber, vitamin C, magnesium and potassium. Lack of B6 in a diet can cause weakness, insomnia and irritability.

They are also easy to digest. Because of their great taste, they can also serve as a substitute for sweets and satisfy sugar cravings.

Research also shows that serotonin and norepinephrine in bananas may naturally help sufferers overcome depression. They are the good mood food. So instead of reaching for a bar of chocolates, why not try a banana?

Athletes like bananas

Bananas are also good for post-exercise snack. During long exercises our body lose vitamins and minerals and a banana replaces these nutrients as well as energy needed. Have you noticed that athletes like to snack on these yellow fruits? Potassium in bananas is essential for helping muscles to contract properly during exercise and reduces cramping up.

The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. A medium-sized banana provides 400 mg of potassium -11 percent of daily value- and contains 110 calories and 4 grams of fiber. Bananas also contain plenty of carbohydrates which are the body’s main source of energy.

Bananas as brain food?

It has been established that bananas are good for the heart. But is it good for the brain too? Bananas are rich in vitamin B6 — and very early research suggests that high levels of B6 may protect against Parkinson’s.

Vitamin B6 — along with folate and B12 — helps reduce levels of homocysteine, an amino acid. That’s good for our ticker, because too much homocysteine in the blood appears to increase heart disease risk.

Homocysteine also appears to be toxic to nerve cells, and elevated levels have been linked to Parkinson’s disease, a progressive neurological disorder that causes muscles to become rigid and shake uncontrollably.

Parkinson’s disease occurs when some of the nerve centers in the brain lose the ability to regulate muscle movements. As a result, a person may have rigid muscles, tremors, and trouble walking and swallowing.

Parkinson’s disease is one of the most common diseases affecting movement in people over age 55. It is chronic, meaning that person will have it the rest of his life. It also is progressive, which means the symptoms grow worse over time. The disease may become disabling after many years.

The study of the effect of bananas in preventing Parkinson’s is in its early stages so it’s not something to go bananas over just yet. Still, it has been proven that bananas are good for our health.

So grab a banana today. You’re life may depend on it.



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A guide to Noni juice benefits

The Noni plant is originally from Southeast Asia, but it is now also found in Tahiti, Hawaii, and India. Scientists have discovered many Noni Juice Benefits. This is largely due to the high number of nutrients that are found in this fruit.

There are over 125 vital nutrients that are found naturally in Noni.

The Noni fruit contains a high vitamin C content. The great part about this fruit is its ability to retain this vitamin so well. Vitamin C has many health benefits including cell repair, boosts immune system, and may prevent cancer.

Noni Juice has been used by patients to help control their asthma symptoms with great results. This is largely due to its natural anti-inflammatory effects.

It is also used as a pain reliever and has been used to successfully rid a person of severe headaches without the harmful side effects that are caused from pain killing drugs.

Noni Juice is also used by some as a digestive stimulant and has a laxative quality. It can be used to successfully treat constipation and stomach conditions such as acid reflux. This is good news for the millions of people who suffer from these types of conditions.

This fruit is also rich in anti-oxidants. There have been many studies performed on the health benefits of anti-oxidants. They essentially give your immune system a boost and can repair cell damage. This is especially encouraging to those who suffer from Cancer.

There are many studies being done to help prove the positive health effects that the Noni fruit provides. Doctors can recommend its consumption, but cannot classify it as a cure to an illness or condition. The number of people who have experienced remarkable improvement while drinking this juice is phenomenal. It is definitely worth researching further and many researchers are quite impressed by their findings.



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Vitamin C may promote age-related cataract in women

Women who use high doses of vitamin C supplements may be at higher risk of age-related cataract, according to a new study in the Nov 18, 2009 issue of American Journal of Clinical Nutrition.

Women who used vitamin C supplements were 25 percent more likely than those who did not use to experience cataract exaction, the study found.

Early animal studies have shown adverse effects of high doses of vitamin C supplements on age-related cataract.

For the study, Rautiainen S and colleagues from Karolinska Institutet, Stockholm, Sweden and other organizations followed 24,593 women aged 49 to 83 who participated in the Swedish Mammography Cohort between September 1997 and October 2005.

The participants were surveyed for their lifestyle via a self-administered questionnaire and incidence of cataract in the study population was recorded. During the 8.2-year follow-up, 2497 cataract extraction cases were identified.

Women who used vitamin C supplements for more than 10 years were 46 percent more likely than nonusers to have cataract extraction.

Compared with women who did not use vitamin C, The risk was increased by 56 percent in women who used both hormone replacement therapy and vitamin C supplements and increased by 97 percent in those who used supplements and corticosteroid.

The researchers conclude "Our results indicate that the use of vitamin C supplements may be associated with higher risk of age-related cataract among women."

Vitamin C is found high in fruit and vegetables. It has been known for many health benefits.



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Glaceau Unveils vitaminwater zero

Naturally sweetened with Truvia, an extract of Stevia leaf.

Glaceau, a maker of enhanced-water beverages, has launched vitaminwater zero, a new sweetened beverage option that has zero calories per serving and also comes with vitamins and nutrients.

The company claims that vitaminwater zero is naturally sweetened with Truvia, a purity extract of the stevia leaf and also added a variety of important vitamins and nutrients including b vitamins, vitamin c, and added electrolytes such as calcium, magnesium and potassium.

vitaminwater zero comes in seven flavors: xxx (acai-blueberry-pomegranate), multi-v (lemonade), essential (orange-orange), mega-c (grape raspberry), go-go (mixed berry), recoup (peach-mandarin) and revitalize (green tea). The 20-ounce bottles will hit shelves throughout the US early next year.

Matt Kahn, senior vice president of marketing for vitaminwater, said: “vitaminwater zero complements the vitaminwater base brand very nicely. vitaminwater zero provides an ideal option for calorie-conscious consumers looking for a great-tasting beverage with the added benefits of vitamins and electrolytes.”

vitaminwater zero is part of the Active Lifestyle Beverages (ALB) unit of The Coca-Cola Company. ALB consists of other brands such as smartwater, Powerade, Fuze, Nos and Full Throttle.

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Campaign launched to promote gooseberry

A campaign to promote gooseberry (amla), one of the best sources of Vitamin C and which helps in balancing glucose level in blood, has been launched by the Ayush department under the Union Government.

A campaign has been launched in six states for the promotion of amla for which Rs 12 crore has been sanctioned, Ayush (Ayurveda, Yoga and Naturopathy, Unani, Siddha and Homeopathy) department secretary S Jalaja told reporters here, adding that other states are also preparing an action plan.

The aim is to create more awareness about amla and to sensitise people about the fruit. "People are going after apples. Instead of apples, doctors can prescribe amla. It will boost immunity," she said.

India will have 38 million diabetic patients in the next few years and there is an urgent need to create awareness about the benefits of this fruit, she said.



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Wise food choices can help protect against flu

It seems that no matter how familiar the symptoms of upper respiratory congestion, sore throat, headache, fatigue and occasional fever may be, the onset of cold and flu season always takes us by surprise.

This is puzzling as, on average, each of us suffers from two to four colds each year. and if we're under 12 or so, that number skyrockets to six to eight. This year we're particularly concerned because of talk of various influenza viruses making their way to our neighborhood, particularly H1N1.

Vaccinations are one response to the threat of the flu, but they are far from the only one. You can take a number of steps to keep your immune system strong, so you'll be ready if one or 100 of these pathogens come knocking at your door.

Functional foods first: Functional foods provide health benefits beyond basic nutrition. Mushrooms are a perfect example. Of an estimated 38,000 species of mushrooms, those that have grabbed the most medical attention recently are maitake, shiitake and reishi. Besides offering a wealth of protein, fiber and vitamins B and C, these medicinal mushrooms boost heart health, lower the risk of cancer, reduce inflammation, fight allergies, help balance blood glucose levels and promote healthy immune function.

Whey protein is another functional food that's been getting accolades in the nutritional press for a few years. Whey is the liquid portion of the milk left when milk protein,

or casein, coagulates into curd. For the immune system, the secret sauce in whey is a protein called lactoferrin, with several studies suggesting that this protein plays an important role as a first line of defense against infection. Be careful when shopping for whey protein, however. Just like milk, the less processing the better. Look for words such as "low heat" or "non-denatured" on the label to get a full complement of beneficial components.

When the bugs come knocking: When the first sniffle does show up in my family, I reach for the elderberry syrup or extract. Taken at the first sign of cold or flu, elderberry will generally reduce the course of the infection significantly by nourishing the immune system with vitamin C and specialized flavonoids called anthocyanins, a type of health-promoting plant pigment.

Don't Forget the Garlic: The next time you feel a cold coming on, another terrific resource is garlic, which both antiviral and immune-stimulating properties.

Garlic comes in a number of forms, starting with the fresh clove and including capsules, tablets, soft gels, oil, powder and liquid. Many nutritionists and herbalists recommend enteric-coated capsules as they not only protect your breath, but also make sure the all-important healing compound — allicin — is not destroyed by stomach acid. But if you live in a household of garlic lovers, nothing beats fresh!

A Final Word: There's simply no overstating the importance of a good night's sleep. Sleep deprivation can mean more than just drowsiness in the morning, it can also lower your immune response, elevate your stress hormones, and make a bad day feel so much worse.

So secure some zzz's and start winterizing yourself with immune-enhancing foods, healing herbs and essential nutrients.



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Health tip of the day: Benefits of Saffron

Saffron is one of the highly prized and most expensive spices known since antiquity for its colour, flavour and medicinal properties. It is the dried "stigma" or threads of the flower of the S. crocus plant. The plant is a bulbous perennial plant that belongs to the family of iridaceae of the genus, Crocus and known botanically as Crocus sativus.

This exotic spice is a native of Southern Europe and now cultivated worldwide in many countries, particularly in Spain, Italy, France, Greece, Turkey, and Iran and in Jammu & Kashmir state of India.

The C. sativus plant grows to about 15-20 cm in height and bears lavender coloured flowers during each season which lasts from October till November. Each flower features perianth which consists of stalk, known as “style”, connecting to the three “stigmas” or threads to the rest of the plant. These orange-yellow colored stigmas along with the style constitute "saffron" which is used as spice.

Good crop production demands cool dry climate with well drained rich fertile soil and irrigation facilities or sufficient amount of rain fall. The flowers are generally harvested during the early morning hours and soon the stigma separated, allowed to dry and packed for marketing.

Saffron has distinct flavour because of the chemical components in it picrocrocin and safranal. It also contains a natural carotenoid chemical compound, crocin, which gives saffron its golden-yellow hue. These traits along with its medicinal properties make it a valuable ingredient in many foods worldwide.

Health benefits of Saffron

- Saffron contains many plant derived chemical compounds that are known to have anti-oxidant, disease preventing and health promoting properties.

- The flower stigma are composed of many essential volatile oils but the most important being safranal, which gives saffron its distinct hay-like flavour. Other volatile oils in saffron are 3,5,5-trimethyl-4-hydroxy-1-cyclohexanone-2-ene, cineole, phenethenol, pinene, borneol, geraniol, limonene, p-cymene, linalool, terpinen-4-oil, etc...

- This spice has many non-volatile active components; the most important of them is α-crocin, a carotenoid compound, which gives the stigmas their characteristic golden yellow colour. It also contains other carotenoids including zeaxanthin, lycopene, α- and β-carotenes. These are important antioxidants that helps protect body from oxidant induced stress, cancers, infections and acts as immune modulators.

- The active components in saffron have many therapeutic applications in many traditional medicines as antiseptic, antidepressant, anti-oxidant, digestive, anti-convulsant.

- This novel spice is a good source of minerals like copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium. Potassium in an important component of cell and body fluids that helps control heart rate and blood pressure. Manganese and copper are used by the body as co-factors for the antioxidant enzyme superoxide dismutase. Iron is essential for red blood cell production and as a co-factor for cytochrome oxidases enzymes.

- It is also rich in many vital vitamins including vitamin A, folic acid, riboflavin, niacin, vitamin C that are essential for optimum health.

Nutritional value per 100 g.

Principle Nutrient Value - Percentage of RDA

Energy 310 Kcal 15.5%
Carbohydrates 65.37 g 50%
Protein 11.43 g 21%
Total Fat 5.85 g 29%
Cholesterol 0 g 0%
Dietary Fibre 3.9 g 10%

Vitamins

Folates 93 mcg 23%
Niacin 1.46 mg 9%
Pyridoxine 1.010 mg 77%
Riboflavin 0.267 mg 20%
Thiamin 0.115 mg 10%
Vitamin C 80.8 mg 90%
Vitamin A 530 IU 18%

Minerals

Calcium 111 mg 11%
Copper 0.328 mg 37%
Iron 11.10 mg 139%
Magnesium 264 mg 66%
Manganese 28.408 mg 1235%
Phosphorus 252 mg 36%
Zinc 1.09 mg 10%
Potassium 1724 mg 37%
Sodium 148 mg 10%

Selection and storage

Fresh saffron is available in the special spice markets. Try to buy dried whole stigma instead of powdered saffron since oftentimes it may adulterated. Choose well sealed pack from the authentic selling company which includes date of package and date of expiry.

Fresh spice should feature bright orange-yellow hue and each thread like stigma measuring 2 to 4cm in length. Avoid inferior quality product featuring grey color streaks or light spots on the stigma. This spice has characteristic pungent bitter-honey taste with pleasant aroma.

Store it in closed box and keep it in cool dark place away from the light since light rays oxidizes the pigments in saffron and offsets its flavour.

Medicinal use

- The active components present in saffron have many therapeutic applications in many traditional medicines since long time ago as anti-spasmodic, carminative, diaphoretic.

- Research studies have shown that, safranal, a volatile oil found in the spice, has antioxidant, cytotoxicity towards cancer cells, anticonvulsant and antidepressant properties.

- Αlfa-crocin, a carotenoid compound, which gives the spice its characteristic golden yellow colour, has anti-oxidant, anti-depressant, and anti-cancer properties.

Culinary uses

A pinch of fresh saffron is enough to enhance the flavour and colour the entire recipe. There are several methods to use it in the kitchen. Whole stigma can be added directly to the preparations, or oftentimes, the stigma are grounded and powdered using traditional hand mill and added to the recipes. In the third method, a pinch of saffron is added to a cup of hot water, steep; add this water to the recipes.

Safety profile

High doses of saffron can cat as uterine stimulant and in severe cases can cause miscarriage. Therefore pregnant woman may be advised to avoid it in their dishes.

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Vitamin C Prevents Heart Attacks

Dr. Dennis Ruskin - a respected Toronto Optometrist will be flying in snowy England this January and will spend a week studying with Dr. Sydney Bush, a distinguished English professor of optometry. I believe his research on the cause of coronary artery disease deserves a Nobel Prize. Here’s how you can benefit from his research.

What causes coronary attack? Authorities say it’s due to increased blood cholesterol, but I’ve questioned this theory ever since interviewing Dr. Linus Pauling (the only person to receive two Nobel Prizes).

Years ago, Dr. Pauling told me animals manufacture vitamin C, but humans do not. That’s why cats survived voyages to the New World while sailors died of scurvy. Goats produce 13,000 milligrams of vitamin C daily!

Why is vitamin C so important in preventing heart attacks? Brick walls are held together by mortar, and we all know what happens if mortar crumbles. Cells are glued together by collagen, and vitamin C is necessary to manufacture it and maintain its strength.

Dr. Pauling believed that an insufficient amount of vitamin C weakens coronary vessels, causing tiny cracks. Blood clots develop, and the result is lethal.

Years later, Dr. William Stehbens, professor of pathology at Wellington University, New Zealand, reported that mechanical stress from each heart beat causes coronary attacks. This added further evidence to Dr. Pauling’s theory that increased pressure along with poor coronary glue triggers heart attacks.

Now Dr. Bush has made another historic discovery. He prescribed high doses of vitamin C to patients suffering from eye infections and allergies. Luckily, he also took photos of the retina (the back part of the eye) before vitamin C was given and then one year later. The retina is the only part of the body where doctors can see arteries and veins.

To his surprise, he discovered that large doses of vitamin C caused cholesterol deposits to decrease in size, arteries became larger, and there was increased blood flow to the retina. What happens to arteries in the retina must also happen to arteries in the heart.

In effect, Dr. Bush’s research shows that atherosclerosis (hardening of arteries) can be reversed and that the heart is not healthy until the eyes say so. This finding could save millions from premature coronary death, and it should have made headlines around the world.

Dr. Pauling also advised the use of lysine along with vitamin C. Lysine is an amino acid, one of the building blocks of protein. Lysine has the ability to inactivate bad cholesterol, decreasing the risk of heart attacks.

Since returning to Canada I’m convinced that ideally everyone, particularly those at greater risk of heart attack, should have a retinal photo taken. If life-threatening changes are visible, this is a great motivator to change lifestyle habits and start treatment with vitamin C and lysine.

I’m acutely aware that this approach to preventing coronary attack will be criticized by mainstream medical thinking. But I hope that some physicians, particularly cardiologists, will have an open mind on this matter.

Retinal photos take just a few minutes and in most cases do not require drops in the eye.

Dr. Dennis Ruskin, a respected Toronto optometrist, is willing to take retinal photos and e-mail them to Dr. Bush in England. Dr. Bush will then use his years of experience to determine if treatment is required to help circumvent the risk of coronary attack and other cardiovascular problems.



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Cereals Claim To Support Immunity, But Is It True?

It's written in big bold print at the bottom of the box -- Kellogg's Cocoa Krispies "now helps supports your child's immunity." Certainly welcome news to parents who are trying to find any way to protect their children from germs, including H1N1. But has the cereal maker gone too far?

Some critics some yes.

Kellogg increased the level of antioxidant vitamins A, B, C, and E in their line of cereals, including Rice Krispies, from 10 percent of daily value to 25 percent of daily value. But is that likely to prevent your child from getting sick? Probably not.

Joan Salge Blake, a registered dietitian and nutrition professor at Boston University says those vitamins are important for a healthy immune system, but you don't need to get them from fortified cereals. "For example, a cup of orange juice can give you six times the amount of vitamin C," Salge Blake explains. "And a carrot will give you 16 times the amount of vitamin A, and an ounce of almonds will give you 1 1/2 times the amount of vitamin E that's in a serving of that cereal," she says.

And Salge Blake says just because a cereal claims to enhance the immune system doesn't mean it's any better than other cereals out there. "Don't assume that a cereal box doesn't make that claim that it's inferior," Salge Blake says, "It may have other added benefits as having whole grain and higher in fiber."

A spokesperson for Kellogg says the vitamin-enhanced cereal has been in development for over a year and that is was rolled out in May 2009. They say it "was not created to capitalize on the current H1N1 flu situation."

That said, several complaints, including one from the city of San Francisco, have been filed with the Food and Drug Administration but so far, there's no word on whether they will take action.

In the meantime, when buying cereal for your child, instead of focusing on the vitamin additives, look for one that has whole grains, high fiber content and one that's low in sugar.



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Vitamin C may improve smokers’ blood circulation

A dose of vitamin C may give a quick boost to the poorer-than-average blood circulation seen in healthy young smokers, a Japanese study suggests.

The study of 25 healthy men found that although smokers initially showed poorer results on a test of blood flow to the heart, that changed after they took a large dose — 2 grams — of vitamin C.

Shortly after taking the vitamin, the 13 smokers showed blood circulation on par with that of the 12 non-smokers, according to findings published in the American Heart Journal.

However, lest smokers think they can undo heart damage by chasing a cigarette with a vitamin C pill, the researchers say their findings underline the dangers of smoking.

Study co-author Issei Komuro told that the “clear” message from the results is that smokers need to quit.

Komuro and colleagues at Chiba University Graduate School of Medicine report the findings in the American Heart Journal.

Vitamin C is a potent antioxidant, a substance that helps clear the body of cell-damaging molecules called oxygen free radicals. Because of this, it’s thought that the vitamin may counter the “oxidative stress” that smoking puts on the lining of the blood vessels — a mechanism by which smoking leads to artery disease.

The new study looked at the effect of oral vitamin C on coronary flow velocity reserve (CFVR), a measure of how well blood flow speeds up to help the heart when it’s under high demands. Past research has shown that smokers show poorer blood-vessel dilation in response to blood flow, and have a diminished CFVR.

Komuro’s team used a non-invasive ultrasound technique to measure CFVR in smokers and non-smokers, before and after they took vitamin C.

They found that before taking the vitamin, smokers had a lower CFVR than non-smokers did. Two and four hours after the dose of vitamin C, however, smokers’ average CFVR was “restored” to a more-normal level.

Though the men in the study were given a large dose of vitamin C, Komuro pointed out that it’s probably useless to take doses beyond 200 milligrams, because the body will excrete the excess.

Moreover, it’s not clear that loading up on vitamin C can benefit smokers. Some trials have found that taking C supplements does not improve smokers’ blood vessel function, at least in the short term.

Komuro said further, large-scale trials should look at whether daily vitamin C supplements cut smokers’ long-term risk of coronary artery disease.

Mental distress common in adults with arthritis: Many adults with arthritis suffer frequent mental distress, and this goes hand-in-hand with an impaired quality of life, according to researchers from the Centers for Disease Control and Prevention, Atlanta.

However, the findings also suggest that patients can do some things to improve their situation.

Dr. Tara W. Strine and colleagues looked at data from the 2001 Behavioral Risk Factor Surveillance System, which included 48,577 participants with arthritis who were 45 years of age or older. The team defined frequent mental distress as having at least 14 self-reported mentally unhealthy days in the preceding 30 days.

They found that 13.4 percent of participants with arthritis had frequent mental distress, compared with 5.4 percent of subjects without arthritis who were included in the surveillance study.

Among the people with arthritis, those with frequent mental distress were 1.7 times more likely to be underweight than normal weight, and 1.2 times more likely to be obese, than those without frequent mental distress, the researchers report in the medical journal Arthritis and Rheumatism.

In addition, arthritic subjects with frequent mental distress were 1.6 times more likely to be inactive.

This group was also more likely to report their health as fair or poor and to have at least 14 physically unhealthy days in the past 30 days, compared with other people who had arthritis but did not suffer frequent mental distress.

“New public health interventions need to be developed that address the specific challenges of those with mental distress and arthritis,” the researchers write. “In addition, physicians should encourage their patients with arthritis and mental distress to participate in current educational and behavioral interventions proven to have both physical and psychological benefits.”

Beat bad breath: Everyone’s had a bout with bad breath, but when it becomes chronic, it’s time to see your dentist.

Some sources of bad breath include: what you eat; not brushing and flossing daily; tobacco products; or a medical disorder such as a respiratory tract infection, sinusitis, postnasal drip, bronchitis, diabetes, gastrointestinal disturbance, liver or kidney ailment, the American Dental Association (ADA) says.The ADA says you should brush twice a day with fluoride toothpaste to remove food debris and plaque, remembering to brush your tongue, too. Once a day, use floss to clean between teeth.



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