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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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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Strengthening the immune system through fresh fruit and vegetable consumption

As the threat of influenza (particularly H1N1/swine flu) is all around, eating a diet rich in fruit and vegetables can boost the immune system, helping to prevent illness and infection. More than any other food, fruit and vegetables contain essential vitamins and minerals which are of vital importance for good health and can also help in the prevention of diseases. As fresh fruit and vegetables are among others a good source of vitamin C, the consumption of fresh produce should be stimulated, in particular those for parts of the population most at risk of contracting influenza.

Freshfel Europe, the European Association for the fresh fruit and vegetable sector, wants to reiterate at this particular time of the year that fresh fruit and vegetables are an essential ally in the prevention and combat against the spread of influenza. Although the intake of vitamin C by itself will not ward off flu or the common cold, it strengthens the body’s immune system, helping it to fight off diseases and viruses.

Vitamin C has many functions (see notably the work of Chemistry Nobel Prize laureate Linus Pauling). There have been many studies (some by the Harvard School of Public Health) that have shown that vitamin C is effective in reducing the severity of flu symptoms. Vitamin C boosts the production of white blood cells, antibodies and interferon, all of which are critical to fighting flu and other illnesses. Vitamin C is a proven anti-inflammatory, collagen-building nutrient, which helps to restore the respiratory system. A strong respiratory tract is the first defence against flu viruses, and vitamin C has the added benefit of increasing the effects of friendly phagocytes, which “eat” viral cells.



Against this background and the wide recognition of vitamin C role in reinforcing the immune system, Ramon Rey, President of Freshfel, stated: “Fruit and vegetables are the best natural sources of vitamin C. The wide assortment of fresh fruit and vegetables available should therefore be taken into consideration to contribute to a healthy diet rich in vitamin C. Fresh produce should be an additional useful tool in the set of preventive measures taken by Member States in the EU to combat H1N1 swine flu.” He added: “A wide range of fruit and vegetables have a high vitamin C content, particularly exotics such as guavas and papayas, berries, kiwifruits, cantaloupes, all citrus varieties as well as several vegetables such as cauliflower, broccoli and sweet peppers. Health authorities should convey this basic message to the population alongside other preventive measures against flu.”

Fruit and vegetables can be taken in all their varieties and at different moments as a snack or during the various meals of the day. Philippe Binard, General Delegate of Freshfel, added: “It makes sense for consumers to get their vitamin C intake directly from fresh fruit and vegetables rather than from pills. They will indeed take benefit from the natural source of the vitamin added to the pleasure of tasting and enjoying the quality and diversity of fresh produce.” Ramon Rey, President of Freshfel, concluded: “Prevention is the best medicine. As we move into autumn and winter, we should be reminded of the many health related aspects of the consumption of fresh fruit and vegetables so that everyone can benefit from eating immunity-boosting fresh produce.”


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Vitamins and good health may go hand in hand

Good health is important for any woman or man who wants to retain her/his God-given beauty. The human body is a miraculous machine that celebrates perfection of form. However, it can only function at maximum capacity when it is healthy. Eating the right kinds of foods and exercising are essential to good health. Another crucial piece is making sure the body has all of the vitamins and nutrients it needs. If those are not achieved through the diet, then they must be obtained through supplements. But what vitamins does the human body need and in what dosages? Let me outline some of the most important; what they do; and in what dosages they should be taken on a daily basis.

1. Vitamin A is important to healthy, youthful looking skin. It helps retain its moisture. It can be found in egg yolks, beef liver, and certain types of cheese. A deficiency of this vitamin can damage the eyes and even cause night blindness. Too much vitamin A; however, can be toxic to the human body, causing everything from a mild case of nausea to extreme vomiting and even hair loss. The average human being needs at least 700 milligrams per day.

2. Vitamin B1 is imperative for good cardiovascular health. It is also a key component in the nervous and muscular systems of the human body. It is found food products like whole-wheat cereals and breads and in kidney and navy beans. B1 deficiencies can result in loss of muscle, nerve damage, and irregular heartbeat. But an overdose can also damage those same systems. The body needs 1 milliliter of vitamin B1 every day.

3. Vitamins B2 and B12 ensure healthy red blood cells. Both can be found in cheese, dairy products, leafy green vegetables, and red meat. A deficiency of B2 can result in sensitivity to light, while too much of it can result in a bad skin rash. A deficiency of B12 can cause anemia as well as affect balance and lead to memory problems. The body needs 1 milliliter of B2 and B12 each day.

4. Vitamin B6 is crucial for good brain function. It can be found in foods like fish, pork, poultry, eggs, whole grains and oats. Damage caused to the body by a deficiency of B6 is negligible. An overdose, on the other hand, can cause massive nerve damage. The body needs 1 milliliter of B6 every day.

5. Vitamin C is imperative for a healthy immune system. It can be found in berries, citrus fruits, broccoli, spinach, and tomatoes. A deficiency of vitamin C can compromise the immune system, while an overdose can result in diarrhea, headache, nausea, and vomiting. The body needs 50 milliliter of the vitamin every day.

6. Vitamin D is important for the growth of strong bones and teeth. It also helps the muscle and nerve systems of the body. It is primarily found in milk, eggs, and tuna. Deficiencies in vitamin D can lead to brittle bones that fracture or break easily. However, an overdose can lead to constipation, nausea, vomiting, and weight loss. The human body needs at least 1 milligram of the vitamin each day.

7. Vitamin E helps the blood clot properly and improves the overall circulatory system. It can be found in many different foods including whole grain products, nuts, egg yolks, and liver. Problems caused by deficiencies in vitamin E are negligible; however too much of the vitamin can wreak havoc on the digestive tract. The body needs 8.5 milliliters of vitamin E each day.

8. Vitamin K helps the blood clot and ensures that kidneys function correctly. It also helps with bone growth and repair of fractures. The vitamin is found in spinach, cheese, and beef liver. Deficiencies of vitamin K can cause the body to bruise easily and make gums bleed easily. An overdose of the vitamin rarely occurs, as the body needs at least 60 milligrams of vitamin K each day.


The exact amount of any vitamin required can vary from person to person, depending upon their overall health and the body’s metabolism. Always check with a physician before purchasing over-the-counter drugs, including vitamins. Your Doctor can help determine which ones you need and the proper dosage for you.


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Health tip of the day: Benefits of Black Currant

Black currants are very rich in many phytonutrients, antioxidants, vitamins, essential fatty acids and minerals

In particular, black currants are renowned for their high content in Vitamin C (a powerful antioxidant), GLA (Gamma-Linoleic Acid, a very rare Omega-6 essential fatty acid) and potassium. They have been shown to have twice the potassium of bananas, four times the vitamin C of oranges, and twice the antioxidants of blueberries.

Black currants contain anthocyanins, which are compounds naturally found in berries. They are very potent antioxidants and are responsible for the color of blackcurrants. Around 300 different types of anthocyanins have been discovered.

Anthocyanins inhibit the enzymes Cyclo-oxygenase 1 and 2, and reduce inflammation and the effects of arthritis in the body. The effect is similar to aspirin or ibuprofen, so many middle-aged and old people are choosing the healthier blackcurrant juice over these drugs.

Anthocyanins have been found to be heat and light sensitive, so the processing of blackcurrants is controlled very carefully to ensure they keep their nutritional properties

The fruit juice of black currant contains proanthocyanidins, anthocyanins and a polysaccharide-rich substance, cassis polysaccharide (CAPS), and has macrophage-stimulating activity. Its interleukin (IL)-1beta-inducing activity is very high, compared with other fruit juices. CAPS was found to consist of mannose, galactose, xylose, rhamnose, xylose, arabinose, and glucose. This substance has been proven to be very toxic against tumor cells, so studies are being performed to determine the anti-cancer properties of black currants

In addition, black currant seed oil contains 47% linoleic (18:2n6),14% alpha-linolenic (18:3n3), 12% gamma-linolenic (18:3n6), and 2.7% stearidonic (18:4n3) acids. Of these, gamma-linoleic is rarely found in any other natural resource, and both alpha and gamma-linoleic are essential fatty acids, which means our body cannot produce them on its own.

Overall, black currants have been proven to have health benefits including:

* Anti-Inflammatory Action
* Powerful Anti-oxidant Action
* Maybe help prevent cancer
* Reduces the effects of arthritis

10 Tips to healthy grocery shopping

When going to the grocery store people are faced with an array of options, yet many are filling their shopping carts with boxed goods from the freezer section or other aisles. Many people in the Bay Area live a commuter lifestyle making it hard for them to find time to cook, resulting to the quick fix from pre-made food. While at the same time, people are complaining that they are gaining weight and are low on energy. Little do they know the food they eat could be the cause of their problems. As the saying goes, “you are what you eat.” In order to feel healthy people need to eat good foods. To start let’s go over 10 tips to healthy grocery shopping and if you are still confused contact your local Health Coach.


1. Have a wide variety of color in your basket with fresh fruit and vegetables. Here are a few benefits from a colorful basket:
• Greens are rich in calcium, magnesium, iron, zinc, Vitamin A, C, E, fiber folic acid.
• Reds reduce free radical damage; support the heart, and memory function.
• Oranges are rich in beta-carotene, Vitamin C and support the eyes.
• Yellows improve circulation and immune system.
• Whites are like the natures pharmacy. They have anti-viral and anti-bacterial chemicals and also reducing blood pressure and LDL cholesterol.
• Blues and purples are powerful antioxidants that prevent early signs of aging and heart disease.

2. Mix up different textures. Here are some examples:
• Crunchy – nuts, seeds, apples, carrots
• Light – leafy greens
• Creamy – avocados, mashed sweet potatoes

3. Purchase local or organic. Look at the sticker on the produce and if it starts with #9 it’s organic. It can be costly purchasing organic, therefore the option of buying locally. Look for California grown produce or shop Oakland’s farmer’s market. Options are:
• Grand Lake Saturdays 9am – 2pm
• Jack London Square Sundays 9am – 2pm
• Old Oakland Fridays 8am – 2pm
• Oakland East Sundays 10am – 2pm
• Kaiser Farmers Market Fridays 10am – 2pm

4. Add at least one sweet vegetable to fulfill that sweet tooth. Some examples are:
• Sweet potato
• Carrot
• Onion

5. Purchase whole grains. Whole grains are an excellent source of essential enzymes, iron, dietary fiber, Vitamin E and the B-complex vitamin. Some examples are:
• Brown rice
• Quinoa
• Oats
• Millet

6. Purchase condiments. Not everyone in the family likes the same flavors. By introducing condiments to their family they can personalize their meal without having to cook 3 different dishes. Some examples are:
• Turmeric
• Chili flakes
• Sea salt
• Tamari soy sauce
• Dulse flakes

7. Add healthy protein whether it animal, bean or soy. Some tips are:
• For animal try to get organic and free range. Portion should be the size of your palm.
• For beans try to use the smaller beans as they are easier to digest like adzuki and mung.
• For soy try tofu or tempeh.

8. Cook with good oils. Some tips are:
• Purchase cold pressed and unrefined oils.
• For low cooking temperatures cook with olive or sesame oil.
• For high cooking temperatures cook with coconut or grape seed oil.

9. Make sure to read the labels and not just by what it says on the front of the box. Watch for ingredients that are unclear. Especially watch for processed sugar in the ingredients. They use many names these days. To name a few see below:
• High fructose corn syrup
• Molasses
• Corn starch
• Dextrose
• Fructose

10. Be cautious of portions. The more purchased the more there is to eat. Only buy what is needed. It’s better to eat more fresh foods then boxed goods.

Health tip of the day: Health Benefits of Pears

The pear is a sweet fruit that is said to be related to the apple. Its size is about that of an apple with several seeds in the core, like an apple. Unlike apples though, most pear varieties have paper-thin skins which are not easy to peel. The skins vary in color¾yellow, green, brown, red, or a combination of any of these colours.

The light colour flesh of pears is juicy, sweet and usually mild. Its texture is soft and buttery and some varieties have grainy flesh. We usually think of pear as bell-shaped, but some varieties are shaped almost like a rounded apple.

Among all the variety of pears, the Chinese pear is known to have the most medicinal values. But nonetheless, the other varieties are also healthful in their own right.

Pears are in season throughout the year but especially from end of June to February, depending on the variety.


Nutritional Benefits

Pears are excellent source of water-soluble fiber. They contain vitamins A, B1, B2, C, E, folic acid and niacin. It is also rich in copper, phosphorus and potassium, with lesser amounts of calcium, chlorine, iron, magnesium, sodium and sulfur.

Some variety have more iron content than others. This can be seen when a cut pear turns brown. If it doesn't turn brown, it means that the iron content is very low or non-existent.

Health Benefits

Pears are often recommended as a hypo-allergenic fruit that is high in fibre but less likely to produce adverse reactions. Pear juice is safe to be introduced to infants as they are mild, yet healthful.

Blood pressure: Pears have anti-oxidant and anti-carcinogen glutathione which help prevent high blood pressure and stroke.

Cancer prevention: The high vitamin C and copper content act as good anti-oxidants that protect cells from damages by free radicals.

Cholesterol: The high content of pectin in pears make it very useful in helping to lower cholesterol levels.

Colon health: When not juicing, eat the pear whole for its precious fiber that are highly beneficial for your colon health.

Constipation: The pectin in pears is diuretic and have a mild laxative effect. Drinking pear juice regularly helps regulate bowel movements.

Energy: You can get quick and natural source of energy from pear juice, due largely to its high amounts of fructose and glucose.

Fever: The cooling effect in pear is excellent in relieving fever. Best way to bring a fever down quickly is by drinking a big glass of pear juice.

Immune booster: The anti-oxidant nutrients in pears are critical in building up your immune system. Drink pear juice when you feel a cold coming.

Inflammation: Pear juice has an anti-inflammatory effect and helps relieve sufferers of much pain in various inflammatory conditions.

Osteoporosis: Pears contain high level of boron. Boron helps the body to retain calcium, thus prevents or retards osteoporosis.

Pregnancy: The high content of folate (folic acid) prevents neural tube defects in infants.

Shortness of breath: The summer heat may cause children to have shortness of breath with excessive phlegm. Drink pear juice during this period to help clear the phlegm.

Throat problem: The pears are in season during the summer for a reason. Drinking pear juice every morning and night helps to cool your body down during this time. It nourishes the throat and helps prevent throat problems.

Vocal cord: Boil two Chinese pear juice with some raw honey and drink warm. This is extremely healing for the throat and the vocal cord.

What is a superfruit?

Superfruit refers to a fruit that has exceptional nutrients, rich in antioxidants and has an appealing taste that can provide health benefits for you. It is a marketing term that has been introduced and used since 2005 as a way to promote and market as a healthy fruit that is very good for man.

There are popular fruits out there w/c has excellent nutritional properties but are not known to be superfruits. Some of these well known fruits are: strawberries, blackberries, oranges to name a few. Maybe because they are not properly introduced or marketed properly as a superfruit.

Superfruit definition means that the fruit should have its native fruit qualities, scientific evidence supporting a health benefit such as antioxidant properties, promotion, marketing and distribution as well as protection of intellectual property, and come up with an appealing strategy to attact buyers and customers.

Resulting from a deliberate business strategy of a manufacturer to bring together marketing, science and potential health value to consumers, a superfruit product is specifically and scientifically designed in manufacturing and marketing.

To date, superfruits have been developed mainly as juices, but began in 2007 to appear as single piece products or as ingredients for functional foods, confectioneries and cosmetics. Current industry development includes applications for creating novel consumer products, such as energy drinks, dietary supplements, and flavors with nutrient qualities, e.g. fortified water.

Although used increasingly in new food and beverage products, superfruits have not been defined by scientific criteria that would allow consumers to objectively assess nutrient value and potential for furnishing health benefits. Consequently, the term superfruit is used liberally to include a growing list of common and rare fruits, some having sparse scientific evidence for being "super".

Here are a list of the 10 know superfruits in random order.

1. Goji
2. Acai
3. Pomegranate
4. Noni
5. Kiwi
6. Mangosteen
7. Cranberry
8. Avocado
9. Seabuckthorn
10. blueberry

ONION: Tasty health benefits

The smell of frying onions is one of the most enticing and delicious smells to the nostrils when you are hungry. It confronts our senses with all the promises of the culinary delights that are possible front this vegetable plant. Literarily all cultures on earth, have onions in their cooking recipes. Read More....


Know more about Vitamin C benefits, click here.

Three Cheers for Vitamin C

Vitamin C is essential for a wide range of metabolic reactions, and it's manufactured internally by plants and animals, which synthesize it from glucose. We humans are a notable exception, which means we need to get vitamin C from food and/or supplements. read more....

P.S. since your taking vitamin C to boost your immunity and maintin good health, why don't you also earn from it. read more......

Natural food-Fruit Vitamin C Content

Vitamin C is an efficient immunity booster that helps build collagen, the stabilizing tissue in our bones, epidermis and muscles. Vitamin C is indispensable to 300 metabolic functions in our bodies and can work without any other vitamin. it is also an anti-oxidant. to know more of its fruit benefits, (click here)

by: superoyee

Health tip of the day: Therapeutic Benefits of Roses

Roses are a good source of Vitamin C. Aside from that, it also has other vitamins essential for good health. Vitamins w/c has many supplements for the body. read more.

to know more about Vitamin C benefits, click here!
Earn your Health & Wealth

By: superoyee

The 10 Best Supplements for Heart Health

One in three Americans has one or more types of cardiovascular disease—39 million of which are age 60 and older. High blood pressure is a major indicator of emerging heart disease, but there are things you can do to reduce your risks. Health experts recommend that healthy people get adequate nutrients by eating a variety of foods in moderation, rather than by taking supplements, but the following list of 10 supplements will help protect your heart and keep it strong and functioning for years to come.

To protect your heart and keep it strong and functioning for years to come, consider these top supplements:

1. Omega-3’s: Omega-3 supplements have several protective benefits for people at risk for developing cardiovascular disease and those who have already been diagnosed—including the lowering of high blood pressure, decreasing the risk of arrhythmias, and inhibiting the buildup of plaque in the arteries.

2. Fiber: Fiber pills and powders can help keep blood pressure within a normal range.

3. Antioxidants: Antioxidants—including vitamins A and C—have been shown to improve recovery following a stroke.

4. Magnesium: This mineral helps to restore the healthy functioning of blood vessels. Magnesium also helps patients with heart disease exercise longer, and recover quicker.

5. Potassium: Optimal levels of this mineral aid in the transmission of electrical impulses in the heart that regulate the heartbeat.

6. Garlic: Garlic has been shown to have a positive effect among people with mild high blood pressure.

7. Coenzyme Q-10: This beneficial supplement significantly reduced systolic and diastolic pressure in a 12-week Australian study.

8. Vitamin C: Vitamin C’s antioxidant properties block the damage than can be caused by free-radicals, byproducts than can accelerate the aging process and make you more likely to develop heart disease.

9. Thiamine (Vitamin B1): Thiamine assists the cells with the conversion of carbohydrates into energy and ensures that the muscles and nervous systems are all functioning properly. Deficiencies can result in congestive heart failure.

10. Vitamin E: In a study out of Cambridge University, vitamin E reduced the risk of both fatal and non-fatal heart attacks by 47 percent and non-fatal heart attacks by 77 percent.


There you have it, the 10 best supplements for heart health. You can find more information about each of these on Alternative Health Journal.

By: Erin Jansen, AHJ Editor


Posted by: superoyee

Earn Health & Wealth

Foods that can help keep your peepers in top shape

Last Updated: Friday, July 10, 2009 | 4:26 PM ET
By Michelle Gelok, CBC News

Science continues to show us that certain nutrients are needed by different areas of the body to boost health and prevent disease. Whether it's the omega-3 fatty acids in fish that boost heart health or the calcium in milk that keeps bones strong, there's no denying the role that food plays in the prevention of disease.

Often overlooked, however, is the role that food plays in keeping our eyes in top form.

Recent research findings published in May in Ophthalmology, the journal of the American Academy of Ophthalmology, are shedding light on the link between diet and eye health.

The study, conducted by researchers at Tufts University in Massachusetts, is the first of its kind to look at the combined effect of nutrients on eye health, and to examine their role in the prevention of age-related macular degeneration (AMD), a leading cause of blindness in adults. Researchers analyzed data from more than 4,000 participants and assessed their intake of nutrients including vitamins C and E, zinc, lutein, zeaxanthin, omega-3 fatty acids and low-glycemic-index foods.
Age-related macular degeneration or AMD.

AMD affects the macula, located in the centre of the retina, which is the part of the eye that allows you to see fine details.

According to the Canadian National Institute for the Blind, more than one million Canadians have AMD.

Each dietary factor was assigned a score, and the scores were totalled and compared to the AMD risk for participants. Researchers found that higher scores were associated with a lower risk of developing AMD. In other words, the higher the intake of protective nutrients, the less likely the participants were to develop AMD.

While these findings are the first to measure the combined effect of protective nutrients, it turns out researchers have been studying each of these nutrients in isolation for years. Here's a rundown of the top nutrients, and their food sources, that have been shown to help keep eyes healthy.
Omega-3s

Omega-3 fatty acids, most popular for their heart health benefits and anti-inflammatory properties, are beginning to make their mark when it comes to keeping our peepers in top form.

A major study published last year in the Archives of Ophthalmology reviewed data from nine studies with a total of more than 88,000 participants. It found that a high intake of omega-3 fatty acids was associated with a 38 per cent reduction in the risk of AMD. Researchers also found that eating fish at least twice a week was associated with a decreased risk of AMD.

The best sources of omega-3 fatty acids include fatty fish such as salmon, mackerel and herring, as well as ground flax seeds, walnuts and soybeans.
Lutein and zeaxanthin

Lutein and zeaxanthin, though they may sound like a tongue twister when said together, are two yellow pigments that get top marks for their link to eye health.

Lutein and zeaxanthin are compounds found in the retina of the eye, as well as some foods. They are actually antioxidants that have been shown to offer protection from both AMD and cataracts by protecting against oxidation of healthy tissue in the eye. One study published in the Archives of Ophthalmology in 2007 found an inverse relationship between the dietary intake of lutein and zeaxanthin and risk for developing AMD. In other words, participants with higher intakes of lutein and zeaxanthin experienced an overall decreased risk of AMD.

Though they are yellow pigments, these two compounds are found in a variety of colourful produce, including spinach, kale, squash, green peas, broccoli and corn.
Vitamin A

Carrots, perhaps the most well known food when it comes to eye health, have long been linked to eyesight - and for good reason. Carrots are an excellent source of beta-carotene, a nutrient converted into vitamin A in the body.

While the study mentioned earlier didn't find a link between vitamin A intake and decreased risk of AMD, one of vitamin A's roles in the body is to help the retina function properly, and this is essential for general eye health. According to the World Health Organization, vitamin A deficiency is the leading cause of preventable blindness in children. A deficiency of this fat-soluble vitamin is also linked to night blindness in adults.

The best dietary source of beta-carotene and vitamin A include organ meats, orange root vegetables (such as carrots), and green leafy vegetables.
Vitamin C

While vitamin C is best known for its ability to help fight off the common cold, it turns out it plays a role in preventing AMD and related vision loss as well.

When combined with vitamin E, beta-carotene and zinc in high doses, vitamin C was found to lower the risk of AMD by 25 per cent in people at high risk for the disease. The clinical trial, called the Age-Related Eye Disease Study (AREDS), which was published in the Archives of Ophthalmology in 2001, also found that this high-dose combination of vitamins and minerals reduced the risk of vision loss caused by AMD by 19 per cent.

Another study, conducted on animals and published in the journal Microvascular Research in 2007 found that long-term vitamin C supplementation might play a role in preventing diabetic retinopathy — a leading cause of blindness in diabetics.

While both studies used vitamin C supplements, until conclusive dosage recommendations are made it's best to stick to food sources to get the amount you need to keep your eyes healthy. Excellent dietary sources of vitamin C include papaya, red bell peppers, kiwi, strawberries and oranges.
Low glycemic index foods

A study published last year in the American Journal of Clinical Nutrition found that the glycemic index (GI), a measure of how quickly carbohydrates raise blood glucose levels, also affected the risk for AMD. Researchers found that a diet rich in high GI foods, those that cause a rapid rise and fall in blood glucose levels, was associated with a greater risk and increased severity of AMD.

The findings aren't entirely surprising, since low GI foods have already been linked to a decreased risk of heart disease and Type 2 diabetes.

High GI foods tend to be highly processed refined foods, such as white bread, French fries and potatoes, whereas low GI foods are higher in fibre, including oat bran, lentils, beans and barley.


The author is a Canadian licensed registered dietitian.


EARN HEALTH & WEALTH

Immunosenescence - the decline of our immune system as we grow old

Nature has not meant for us to grow old. Nature simply wants us to reproduce ourselves; afterwards, she causes us to rapidly deteriorate. As we age, we are no longer able to run as fast as when we were young, we get tired more easily, it takes longer for our wounds to heal, etc. (many of those who are reading this are probably all too familiar with the aches and pains associated with growing old). If we were still living in the jungle, with predators all around us, those of us who are old would soon be “recycled.” Nature’s goal is the perpetuation of the species, so that resources, if limited, are saved for those who can contribute more toward the fulfillment of that goal. Nature has caused us (and other organisms) to be born with the conviction that those who compete for limited resources are best eliminated; alliances with those who enhance access to those resources are best formed. We apply the notion of competition and alliance not only to other species, but also to members of our own species. By Nature’s reckoning, the old, who are no longer able to contribute significantly to the welfare of the species and who now pose competition for resources, are best eliminated. Nature is so unfeeling.

But we defy Nature and we have developed means that allow us to grow old. We no longer fear the predators that used to chase us, hoping to feast on our flesh (we have killed most of them off). We have developed drugs that fight many of the parasites that plague us (but there are still very many that we have to get rid of, or at least control). We have developed mechanical means to allow the incapacitated to walk and even to run. We have developed electrical means to allow even the severely hearing impaired to hear. Indeed, more and more, we can grow very old despite Nature. (And we have learned to cherish the old — many of us, anyway.)

Ah, but Nature still has a few tricks up her sleeve.

Nature has provided us with the means to ward off disease, to fight organisms that cause disease. Our skin is a barrier that prevents entry of parasites and pathogens. The acid in our stomach usually can kill organisms that get in by way of our mouth. The tears in our eyes, the saliva in our mouth, and other secretions protect our other orifices. If viruses, bacteria, fungi, and other pathogens manage to get past those barriers, they will still have to contend with our immune system.

Our immune system is our ultimate protection against disease. We have cells and molecules that are specially designed to recognize substances that do not belong in our body. Immune cells and molecules patrol our organs and tissues, seeking out foreign substances. Germs and other pathogens are killed and the harmful molecules that they produce are neutralized and expelled from our body. Our immune system also gets rid of our own cells that have become abnormal, or are no longer functioning properly.

Very importantly, our immune system produces “memory cells” that remember previous encounters with a pathogen, so that the immune reaction to any new invasion is much faster. Immune memory is the rationale for vaccination — and for its success. Memory cells have been found to persist for more than 50 years in individuals who had been vaccinated against smallpox and for more than 90 years in survivors of the 1918 flu pandemic. Clearly, immune memory persists for many years and sometimes for a lifetime.

So, what does Nature do? To prevent us from getting (too) old, Nature weakens our immune system as we age — a condition called “immunosenescence” (immune aging). With the decline of our immune system, we more easily succumb to infection, we are more prone to cancer, we are more susceptible to seasonal diseases like the flu, etc., and vaccination, which we have invented to protect us from many diseases, becomes less and less effective.

For example, there were reports several years ago (in 2005 and 2006) of studies that showed that vaccination against flu of people 65 years old and older was not significantly protective. That finding was bolstered by a more recent finding (last year) that vaccination against flu of people over 70 years old did not reduce mortality. From these findings, it would seem that vaccination of the elderly is a waste. That is frightening, since 90 percent of flu deaths are of elderly individuals (who are more susceptible to pneumonia and other complications of flu).

Can we defy Nature one more time?

(To be concluded)

STAR SCIENCE By Eduardo A. Padlan, PhD
Eduardo A. Padlan is a corresponding member of the NAST and is an adjunct professor in the Marine Science Institute, College of Science, University of the Philippines Diliman. He can be reached at fileap-mail@yahoo.com.

EARN HEALTH & WEALTH

Discovery Shows New Vitamin C Health Benefits

ScienceDaily (Jan. 12, 2005) — CORVALLIS - Researchers in the Linus Pauling Institute at Oregon State University have made a major discovery about the way vitamin C functions in the human body - a breakthrough that may help explain its possible value in preventing cancer and heart disease.
The study, which explores the role of vitamin C in dealing with the toxins that result from fat metabolism, was just published in a professional journal, Proceedings of the National Academy of Sciences.

It contradicts the conclusions of some research that was widely publicized three years ago, which had suggested that this essential nutrient might actually have toxic effects.

The new OSU study confirmed some of the results of that earlier laboratory study, which had found vitamin C to be involved in the formation of compounds potentially damaging to DNA. But that research, scientists say, only provided part of the story about what actually happens in the human body.

The newest findings explain for the first time how vitamin C can react with and neutralize the toxic byproducts of human fat metabolism.

"This is a previously unrecognized function for vitamin C in the human body," said Fred Stevens, an assistant professor in the Linus Pauling Institute. "We knew that vitamin C is an antioxidant that can help neutralize free radicals. But the new discovery indicates it has a complex protective role against toxic compounds formed from oxidized lipids, preventing the genetic damage or inflammation they can cause."

Some earlier studies done in another laboratory had exposed oxidized lipids - which essentially are rancid fats - to vitamin C, and found some reaction products that can cause DNA damage. These test tube studies suggested that vitamin C could actually form "genotoxins" that damage genes and DNA, the types of biological mutations that can precede cancer.

But that study, while valid, does not tell the whole story, the OSU researchers say.

"It's true that vitamin C does react with oxidized lipids to form potential genotoxins," said Balz Frei, professor and director of the Linus Pauling Institute, and co-author on this study. "But the process does not stop there. We found in human studies that the remaining vitamin C in the body continues to react with these toxins to form conjugates - different types of molecules with a covalent bond - that appear to be harmless."

In human tests, the OSU scientists found in blood plasma extraordinarily high levels of these conjugates, which show this protective effect of vitamin C against toxic lipids.

"Prior to this, we never knew what indicators to look for that would demonstrate the protective role of vitamin C against oxidized lipids," Stevens said. "Now that we see them, it becomes very clear how vitamin C can provide a protective role against these oxidized lipids and the toxins derived from them. And this isn't just test tube chemistry, this is the way our bodies work.

"This discovery of a new class of lipid metabolites could be very important in our understanding of this vitamin and the metabolic role it plays," Stevens said. "This appears to be a major pathway by which the body can get rid of the toxic byproducts of fat metabolism, and it clearly could relate to cancer prevention."

Oxidation of lipids has been the focus of considerable research in recent years, the scientists say, not just for the role it may play in cancer but also in other chronic diseases such as heart disease, Alzheimer's disease, and autoimmune disorders.

The toxic products produced by fat oxidation may not only be relevant to genetic damage and cancer, researchers believe, but are also very reactive compounds that damage proteins. For instance, there's a protein in LDL, the "bad" cholesterol in your blood, which if damaged by toxic lipids can increase the chance of atherosclerotic lesions. In continuing research, the OSU team plans to study the role of this newly understood reaction between vitamin C and toxic lipids in atherosclerosis. In clinical studies they plan to examine the blood chemistry of patients who have been diagnosed with coronary artery disease, compared to a healthy control group.

"In the early stages of atherosclerosis, it appears that some of these toxic lipids make white blood cells stick to the arterial wall, and start an inflammatory process that ultimately can lead to heart disease or stroke," Frei said. "When we better understand that process and the role that micronutrients such as vitamin C play in it, there may be strategies we can suggest to prevent this from happening."

The new findings, the OSU scientists say, also point to new biomarkers that can be useful in identifying oxidative stress in the human body. They may provide an indicator of people who may be at special risk of chronic disease.

from: ScienceDaily



Earn Health & Wealth

Berries offer bountiful health benefits

" COST IN NOT IMPORTANT IF WERE TALKING ABOUT HEALTH. THINK OF IT. IT'S NOT TOO LATE"

Whether you grow them, pick them at a “pick-your-own” patch or in the wild, or buy them at grocery stores or farmers markets, berries are good for your health.

Berries are a colorful addition to our plates and contribute cancer-fighting antioxidants, which protect our cells from damage. Blue and red berries get their color from “anthocyanins,” which are natural pigments that act as antioxidants.

Eating a colorful, antioxidant-rich diet may reduce our risk of certain types of cancer and heart disease. In a 2004 U.S. Department of Agriculture study, researchers tested more than 100 commonly eaten foods. The top 11 foods in terms of antioxidant capacity included wild and cultivated blueberries, cranberries, blackberries, raspberries and strawberries.

Naturally sweet berries are a dieter’s dream, too. A cup of blueberries has about 85 calories and a cup of strawberries just 56 calories. Berries provide vitamin C, folate (a B vitamin) and fiber.

Besides helping protect us from cancer and heart disease, berries may protect our brain, too. In studies with mice, blueberry extracts have shown promise in reversing age-related declines in memory.

You may have seen dietary supplements that promise you can skip your fruits and/or veggies and opt for a “fruit and veggie pill” instead. Don’t believe all the dietary supplement claims, though. Fruits and vegetables are complex mixtures of natural chemicals. Nutrition experts recommend enjoying the whole food instead of an isolated substance.

Enjoy more tasty, colorful berries with these tips:

- Wash berries right before eating and clean strawberries with the stem intact.

- Sprinkle some berries on your breakfast cereal.

- No time for breakfast? Place some frozen berries and yogurt in a blender, blend one minute, pour in a cup and be on your way.

- Make a fresh fruit salsa with strawberries, apples and cilantro. Serve as a side dish with grilled fish.

- Make a snack mix with your favorite whole-grain cereal and dried cranberries and blueberries.

- Add blackberries and strawberries to salad greens, such as spinach or romaine.

- Make a parfait by layering berries and fat-free vanilla or lemon yogurt in a glass.

- If you buy extra berries, freeze some to enjoy later. Wash them, blot with a paper towel, lay them in a single layer on a tray, freeze for an hour or two and package in freezer bags labeled with the date.

Wouldn’t some berries be a tasty snack right now? Try this smoothie for a quick breakfast or snack. For more information and recipes,

visit www.ndsu.edu/eatsmart.

Julie Garden-Robinson,
Ph.D., L.R.D.


BUSINESS OPPORTUNITY

Vitamins present at Top Five Foods for Beating Depression

Top Five Foods For Beating Depression


By: Erin Bates



Drug advertisements and conventional doctors tell the public that depression is caused by an imbalance of a neurotransmitter in the brain called serotonin. This idea makes it seem that drugs that flood the brain with serotonin are the answer to depression, but there is no scientific evidence that drug therapy really works. In studies in which scientists lowered serotonin levels to induce depression, the experiment failed. Other studies found that dramatically increasing serotonin levels in the brain failed to relieve depression. So why do doctors persist in prescribing medications with side effects ranging from mood swings to suicidal or homicidal behaviors when those drugs may not even work?

There are treatment options that can relieve depression without swallowing pills. Many of the symptoms of depression can be directly linked to vitamin and mineral deficiencies in the standard American diet, which is largely comprised of empty carbs, caffeine and sugar. Depression, mood swings and fatigue often have a common cause: poor nutrition. Avoiding depression or recovering from a depressive episode is often as easy as changing your diet and boosting your consumption of key foods that deliver brain-boosting nutrients and help regulate brain chemistry.

Fish oils contain omega-3 fatty acids. Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed and oily fish like salmon or tuna.

Brown Rice contains vitamins B1 and B3, and folic acid. Brown rice is also a low-glycemic food, which means it releases glucose into the bloodstream gradually, preventing sugar lows and mood swings. Brown rice also provides many of the trace minerals we need to function properly as well as being a high-fiber food that can keep the digestive system healthy and lower cholesterol. Instant varieties of rice do not offer these benefits. Any time you see "instant" on a food label, avoid it.

Brewer's Yeast contains vitamins B1, B2 and B3. Brewer's yeast should be avoided if you do not tolerate yeast well, but if you do, mix a thimbleful into any smoothie for your daily dose. This superfood packs a wide assortment of vitamins and minerals in a small package, including 16 amino acids and 14 minerals. Amino acids are vital for the nervous system, which makes brewer's yeast a no-brainer for treating depression.

Whole-grain oats contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower cholesterol, are soothing to the digestive tract and help avoid the blood sugar crash-and-burn that can lead to crabbiness and mood swings. Other whole grains such as kamut, spelt, quinoa and buckwheat are also excellent choices for delivering brain-boosting nutrients and avoiding the pitfalls of refined grains such as white flour.

Cabbage contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. There are numerous ways to get cabbage into your diet: toss it in a salad instead of lettuce, use cabbage in place of lettuce wraps, stir fry it in your favorite Asian dish, make some classic cabbage soup or juice it. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber and the raw juice of cabbage is a known cure for stomach ulcers.

Also worth mentioning, foods like raw cacao, dark molasses and Brazil nuts (high in selenium) are also excellent for boosting brain function and eliminating depression.

Things to avoid: If you feel you are depressed or at risk for depression, you also need to avoid certain non-foods and substances. Some commonly prescribed drugs - such as antibiotics, barbiturates, amphetamines, painkillers, ulcer drugs, anticonvulsants, beta-blockers, anti-Parkinson's drugs, birth control pills, high blood pressure drugs, heart medications and psychotropic drugs - contribute to depression. If you are taking any of these, don't quit them without talking to your doctor, but be aware that they may be contributing to your condition by depleting your body of depression-fighting vitamins and minerals.

You should also avoid caffeine, smoking and foods high in trans-fats and sugar. Keeping your blood sugar stable and getting B vitamins is important for stabilizing your mood. Cacao can be good for mood because it releases endorphins in the brain, but watch out for milk chocolate and candy varieties high in sugar.

Other non-food things to do: Get plenty of sunshine. Natural sunlight is a proven cure for depression. Engage in regular exercise at least three times per week.
Exercise lifts mood and alters brain chemistry in a positive way. Finally, experience laughter. It's good medicine.

This article was submitted as a public service by Cathy Thompson-Lidster, GCFP, Health Educator/ Coach. 267-3022

Benefits of Vitamin C

Heath and nutriton: what are the benefits of vitamin c
Vitamin C is an important nutrient which must be obtained through diet. It is useful in the prevention and treatment of many illnesses and diseases.
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Vitamin C, also known as ascorbic acid is an important nutrient that is not produced by the body and must be obtained through the diet. Some ascorbic acid is stored in the body, where it often concentrates in the organs of higher metabolic activity such as the adrenal glands, pituitary, brain, eyes, ovaries, and testes. This vitamin is easily absorbed through the intestines. The body uses Vitamin C within about 4 hours. Vitamin C is an antioxidant vitamin meaning it helps prevent oxidation of molecules that in turn could create free radicals, something that could cause disease and illness.

Vitamin C has many important functions in the body. One important function is that Vitamin C helps maintain collagen, which is a connective tissue. Ascorbic acid aids thyroid hormone production and in cholesterol metabolism, increasing its elimination and thereby assisting in lowering blood cholesterol. Vitamin C stimulates adrenal function and the release of stress hormones. This important vitamin helps metabolize other chemicals and vitamins such as iron in the body.

Ascorbic acid has become well known as an immune booster and antioxidant. This vitamin may activate the most prevalent white blood cells that work on defending the body from illness. It also seems to increase production of lymphocytes, the white cells involved antibody production and in coordinating the cellular immune functions. In this way also, C may be helpful against bacterial, viral, and fungal diseases.

The uses for Vitamin C are many. Perhaps because of its immune boosting ability it is often used to fight cold and flu symptoms as well as to fight viruses and bacteria. This immune boosting and antioxidant ability may help protect us against both emotional stresses and environmental stresses such as pollution, lead, carbon monoxide, mercury and cadmium. Ascorbic acid helps the body fight all kinds of illnesses and infections. For this reason, vitamin C has been successfully used in many viral conditions, including colds, flus, hepatitis, Herpes simplex infections, mononucleosis, measles, and shingles. Vitamin C is also used to treat problems due to general inflammation such as cystitis, bronchitis, bursitis, arthritis (both osteo- and rheumatoid), and some chronic skin problems (dermatitis). Because of its ability to maintain healthy collagen, C supports the body cells and tissues and brings more rapid healing to injured or aging tissues. Therefore, it is used by many physicians for problems of rapid aging, burns, fracture healing, bedsores and other skin ulcers and to speed wound healing after injury or surgery. Along with zinc and Vitamin A, ascorbic acid used pre and post surgery, can reduce healing and hospitalization time. Vitamin C is also used to aid those withdrawing from common addictions and drug addictions such as narcotics and alcohol, as well as nicotine, caffeine, and even sugar. High-level ascorbic acid may decrease withdrawal symptoms from these substances and increase the appetite and feeling of well-being. Because the main side effect of too much vitamin C intake is diarrhea, it can be used as a natural laxative. If furthered studied, the functions (antioxidant, immune support, interferon, tissue health and healing) that vitamin C perform in the body, along with the still mysterious influences of higher-dose ascorbic acid intake, we may see how vitamin C may have a positive influence in fighting and preventing cancer. This use of C is controversial and still not widely used.

The RDA for adults is considered to be 60 mg. We need only about 10–20 mg. to prevent scurvy, and there is more than that in one portion of most fruits or vegetables. Infants need 35 mg.; about 50 mg. between ages one and fourteen and 60 mg. afterward are the suggested minimums. During pregnancy, 80 mg. are required; 100 mg. are needed during lactation. Realistically, between 100–150 mg. daily is a minimum dosage for most people. Stress causes the body to need more vitamin C. The total amount taken over the day should be divided into multiple doses (four to six). Mega doses are sometimes prescribed for certain conditions. Vitamin C can be found in fresh fruits and vegetables, especially citric fruits and red and green peppers.


comment:
Vitamin c has many functions w/c are beneficial to the body and can even prevent and fight cancer.

Vitamin C Benefits