Daily doses of vitamins can have big benefits

From the moment Pam Lambert wakes up, she makes sure her day starts in a healthful way: She grabs a glass of water and a handful of vitamins and supplements.

By taking her daily vitamins, Lambert ensures she remains healthy, and she defers her fears of heart disease, a common problem in her family.

Included in her daily regimen are a multivitamin, omega-3 fatty acids, garlic and niacin, Lambert said. The last three are meant to lower her chances of heart disease, she said.

When choosing vitamins, it’s best to start with a multivitamin and work from there — making sure not to go overboard, said Lambert, who owns the Curves women’s fitness franchise in Lake Jackson.

People usually do not get a lot of the nutrition they need in their diet, Lambert said.

“Supplements fill in where diet leaves off,” she said.



WHAT YOU NEED

Though some people recommend women take prenatal vitamins even if they are not pregnant or that people take a vitamin pack, a multivitamin can cover most needs, said Kari Chupp, trainer at Family Fitness in Lake Jackson.

“It just hits it all,” Chupp said.

People who eat healthfully should be able to do fine with a multivitamin, she said.

A good multivitamin gives people a boost of energy, said Mara Thull, manager at Vitamin World in Lake Jackson.

“You should be able to tell a difference when you take one,” Thull said.

But they are not an overnight fix, Lambert said. They could take a month before they go into full effect, she said.

Children also should take a multivitamin, but Thull suggests something all natural to decrease the danger of overdose if the child gets into the bottle of vitamins.

Taking vitamins does not have to be expensive. Most multivitamins are produced with the same guidelines, and usually a generic brand is the same as the label, Chupp said.



A NEEDED BOOST

Of course, there are many options for people looking to add just a little more nutritional support to their diets. A multivitamin provides a foundation for someone looking to remain healthy, but Thull said it is just a start.

For older people with joint damage, good options for vitamins include glucosamine and bromelain, Thull said. Blood sugar metabolism can be aided by cinnamon, and Coenzyme Q10, or CoQ10, provides energy to the beating heart, she said.

Thull recommends CoQ10 for all men and women because it has anti-aging properties, helps circulation and research shows people who have heart attacks are CoQ10 deficient, she said.

Omega-3 fatty acid comes from coldwater fish and most of the people living on the Texas Gulf Coast don’t eat cold water fish, Lambert said. This supplement improves heart health, reduces inflammation and was even suggested to her by a cardiologist, she said.

Another good vitamin includes l-carnitine, an amino acid, which is good for cardiovascular health and can burn fatty tissue, Thull said. Fish oil also is good for skin and joints, Chupp said.

Though calcium is a vitamin most people associate with older people, it actually is important for younger people to get calcium as well, Lambert said. It’s important to take a calcium supplement that is easily digested, like calcium citrate or calcium maleate, and it should include vitamin D and magnesium, she said.

To boost the immune system, vitamin C is a good option, Chupp said. In addition, men and women who are exercising also should take extra protein, she said.



BE CAREFUL

Though some people complain the human body does not absorb the host of vitamins they take every day, Thull said it’s not as bad as it sounds.

Water soluble vitamins can be flushed out of someone’s system, but not until after the body takes as much as it needs, Thull said.

However, people should be aware they can overdo vitamins and take in too much, Chupp said. Some vitamins can be dangerous when too much is taken.

They should stay within the amount of vitamins recommended by doctors, she said.

“More doesn’t always mean better,” Chupp said.



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COMMON SUPPLEMENTS

None of these supplements has been approved by the FDA for the treatment of any diseases. Before taking any supplement, consulting with your physician is recommended.



Acidophilus

Treat or prevent vaginal yeast infections, yeast infections of the mouth, diarrhea caused by taking antibiotics, urinary tract infections.



Echinacea

Boosting the immune system, wound healing, eczema and psoriasis.



Fiber

Helpful in controlling weight, aids digestion, helps prevent constipation.



Ginger

Upset stomach, motion sickness, nausea.



Glucosamine/chonodroitin sulphate

Decreasing pain and improving movement in osteoarthritis patients; promoting healthy joint and connective tissue.



Omega-3 fatty acids

Lower body’s production of triglycerides, which in high levels can lead to coronary artery disease, heart disease and stroke.



St. John’s Wort

Treatment of anxiety, mild to moderate depression, stomach upset, insomnia, fluid retention and hemorrhoids.

Sources: fda.gov; drugs.com



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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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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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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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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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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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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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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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Natural Medicine: Healing Benefits of Cranberries - Seasonal and Vegan Recipe Included

Cranberries, the cousin of blueberries, have long been valued for their ability to help prevent and treat urinary tract infections. Recent studies show that this berry may also promote gastrointestinal and oral health, prevent the formation of kidney stones, lower LDL and raise HDL (good) cholesterol, aid in recovery from stroke, and even help prevent cancer.

Cranberries are a good source of vitamin C, a very good source of dietary fiber, and a great source of manganese and vitamin K. Cranberries are also a source of polyphenol antioxidants, which are being researched for their possible benefits to the cardiovascular system and immune system.

Fresh cranberries are at their peak during the holiday season between October and December. When in season choose fresh, plump cranberries, deep red in color, and quite firm to the touch. Firmness is a primary indicator of quality. The deeper red their color, the more highly concentrated are cranberries’ beneficial compounds.

When the season is over or if you can’t find fresh cranberries but still want all the nutritional benefits, simply look for dried or frozen cranberries at your local grocery store. The recipe included is perfect as a holiday side dish or throw over brown rice to make a complete vegan meal.



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Health tip of the day: Benefits of Manganese

Manganese is an essential trace mineral. Human body contain about 12 to 20 mg. of manganese, which is concentrated in the liver, kidney, pancreas, skin, muscles and bones.

Manganese is needed for bone development and maintenance of strong bones. It is also important in the utilisation of thiamine, helps to activate enzymes that are necessary for the body's proper use of biotin, B1 and vitamin C.

Other Function of Manganese in the Body :

1- Manganese is important in the formation of thyroxin, the principal hormone of the thyroid gland.
2- Helps in the formation of substances that combat infection.
3- For protein build up such as nucleic acid.
4- Good adjunct in the treatment of diabetes such as eating of alfalfa and spinach.
5- Needed for failing memory.

Symptoms of Deficiency :

- Poor bone growth, Diabetes, Loss of weight, Slowed growth of hair and nails, Poor muscle coordination, Dizziness, Ear noises

Causes of Toxicity :

1- Few cases of manganese toxicity have resulted from ingesting large dose of the mineral supplement for 4 to 5 years.
2- Drinking water from well contaminated with manganese from buried batteries, and prolonged
3- Exposure and inhalation of ore dust.

Sign of Toxicity :

- Poor appetite, Apathy, Depression, Weakness, Impotence, Disturbed sleep, Temporary insanity, Dementia, Violence
- Parkinsonism (muscular rigidity, tremor, monotone voice, "frozen" masklike face).

Recommended Daily Intake :

- Daily Requirement - 5 mg.
- Supplemental Dosage - For tardive dyskinesia (abnormal or disordered movement) 30 to 60 mg. /day.

Food Sources :

- Green leafy vegetables, beans, whole grains (unpolished), nuts, coffee

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Vitamin C May Prevent Skin Damage

Vitamin C has long been touted for its role in strengthening the immune system, but new research suggests it could protect the skin as well.

Researchers from the University of Leicester and the Institute for Molecular and Cellular Biology on Portugal said in a statement that a form of vitamin C helps promote wound healing and also helps protect the DNA damage of skin cells.

Specifically, the researchers said a form of the vitamin, ascorbic acid 2-phosphate, may help repair skin damage caused by exposure to the sun.

The researchers said their study has the potential to lead to preventive medications and treatments for skin damage, and help in treating and preventing skin cancer.

The study is published in the journal, Free Radical Biology and Medicine.



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Recipe for Health: Chickpeas healthy addition to Mediterranean diet

We hear a lot about the Mediterranean diet lately, with its heart-healthy benefits. This type of eating plan embraces an abundance of fruits and vegetables, including legumes, and liberal use of olive oil. Fish and nuts are also widely included.

Folks in the Mediterranean also walk more frequently, drink small amounts of wine regularly and usually forego high-fat, high-sugar treats for fruit-based desserts.
Chickpeas, also known as garbanzo beans, are high in folate, fiber magnesium and the trace mineral manganese. Try them out in hummus, a falafel or today's recipe for Corsican Chickpea Salad.

Chickpeas, also known as garbanzo beans, are high in folate, fiber magnesium and the trace mineral manganese. Try them out in hummus, a falafel or today's recipe for Corsican Chickpea Salad.

The payoff for eating like this is lower blood pressure, better blood sugar readings and healthier blood lipid levels. Recent research out of Columbia University Medical Center also suggests proponents of the Mediterranean way of eating have significantly less risk of developing Alzheimer's disease than folks who eat a more westernized diet.

You really can't pinpoint one thing that makes this way of eating so healthful. It's many things, probably all working together.

More fruits, vegetables and legumes on the plate crowds out, or at least shrinks, the meat portion. This change alone provides lots of health benefits. A plate with a smaller serving of meat and a larger portion of vegetables automatically provides less saturated fat and more fiber, folate and vitamin C. Less saturated fat usually equates to lower LDL levels and lower heart disease risk. More fiber can help lower LDL cholesterol too. Greater amounts of folate in the diet helps lower homocysteine levels, also a heart disease risk factor, and more vitamin C acts as an antioxidant, keeping inflammation of our arteries low and our immune system function high.

Olive oil, a mainstay in the Mediterranean diet, contains a substance called oleocanthal. This compound may also help reduce inflammation throughout the body, lowering risk for several chronic diseases including diabetes, arthritis and Alzheimer's.

One caveat, though. Olive oil and nuts are high in fat and fat is high in calories. Yes, it is heart-healthy fat, and generally won't raise your blood lipid levels, but like all fat, olive oil provides 9 calories per gram. Too many extra grams means too many extra calories get stored as body fat. So enjoy the olive oil and nuts, just don't go overboard. A little goes a long way.

Today's recipe makes a substantial salad which can be a lovely accompaniment to a piece of grilled fish, or eaten as a main dish for a light meal with a piece of good bread and some fruit.

Chickpeas, the main ingredient, are also called garbanzo beans. This legume is quite high in folate, fiber, magnesium and manganese. Magnesium helps blood vessels relax so that there is less resistance to blood flow, helping keep blood pressure low and blood vessels healthy. Manganese is a trace mineral, needed in very small amounts, but it has some big duties. This important mineral, found abundantly in chickpeas, is a cofactor in several enzymes that help the body produce energy and defend against free radicals. A half cup serving of chickpeas, which is about the amount in a serving of today's salad, provides more than 40 percent of the daily value for manganese.

You might have eaten chickpeas, or garbanzo beans, as part of hummus or falafel, both important foods in the Middle Eastern and Mediterranean regions. You can also add this versatile legume to cooked pasta drizzled with olive oil and tossed together with garlic and perhaps some feta or Parmesan cheese and fresh oregano or basil. Try tossing it into a serving of soup to increase the total vegetable content. Or make your own hummus by combining chickpeas, garlic, lemon juice and olive oil in a blender or food processor.

Or just make this salad. It goes together quickly and the flavors complement each other nicely, providing you with a flavorful dish that gives you health benefits as well.

Corsican Chickpea Salad

3 tbsp. extra virgin olive oil

1 tbsp. white wine vinegar

1 tbsp. Dijon mustard

1 tbsp. minced fresh parsley

2 cups cooked chickpeas, drained (you can use canned)

1 small sweet onion, finely chopped (about 1/2 cup)

2 garlic cloves, minced

Salt and freshly ground pepper to taste (if desired)

In a medium-sized bowl, stir together the olive oil, vinegar, mustard and parsley. Add the remaining ingredients, toss well and serve at room temperature. Makes 4 servings.

Per serving: 240 calories, 12.5 gm fat, 2 gm saturated fat, 0 mg cholesterol, 26 gm carbohydrates, 7 gm fiber, 8 gm protein, 29 mg sodium.



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Healthy food is the best way to boost the immune system

With the arrival of the cold-and-flu season, it may be tempting to load up on mega doses of vitamins, minerals and herbal supplements as an added precaution.

But as scientists discover more about how the immune system works, they are finding evidence that it is the complex interaction of nutrients in real food that helps the body build its defenses against disease and infection. They even warn that large doses of some supplements such as selenium, zinc, vitamin A, vitamin B6 and vitamin E may even harm and suppress the immune response.

There are nutrients in everyday foods which can help to make your body's defenses stronger.

VITAMIN C: Vitamin C is a powerhouse nutrient in your defense system. Its antioxidant properties enhance cellular regeneration. Smokers need additional vitamin C, due to reduced absorption. Excellent food sources include berries and citrus fruits as well as leafy green vegetables.

VITAMIN E: Another antioxidant that is particularly important in preventing cell membrane damage, vitamin E works best in tandem with selenium. This nutrient is plentiful in nuts and seed oils, whole grain cereals and sweet potatoes.

FATTY ACIDS: Omega-3 fatty acids cannot be produced by the body like some other nutrients. They must be provided by the diet. Aiming for three portions a week is a good building block for health. You can enjoy the benefits of omega-3 fatty acids from oily fish such as sardines, salmon and trout and also from flaxseed.

PROBIOTICS: Live bacteria cultures found in natural yogurt and kefir stimulate the body to generate a chemical that makes it more resistant to infection. This chemical is called gamma interferon. It is an important enhancer for immunity. Probiotics are also crucial when medical antibiotics are being taken, as those can destroy the good bacteria in your body.

SELENIUM: Selenium is used by the body to metabolize vitamin E. It is pulled from the soil into the food. Brazil nuts are the richest natural source of this nutrient. You will also find its benefits in beef, chicken, and some fish.

ZINC: Zinc is crucial for the immune system's cell development. It also helps insure wounds heal properly. It is plentiful in eggs, seafood, pumpkin seeds, liver, and Brazil nuts.

GARLIC: Garlic is not a nutrient. It is food deserving special mention. It has very strong antibiotic and antiviral properties with more than 400 active compounds.

CAROTENOIDS and OTHER PHYTONUTRIENTS: Powerful phytonutrients (plant nutrients) are associated with health benefits. There are over 12,000 known phytonutrients and some yet to be identified. The yellow/orange fruits and vegetables like carrots, red and yellow peppers, sweet potatoes, tomatoes, peaches, nectarines, pineapples, mangoes and oranges are first-rate sources of carotenoids which are converted into vitamin A, a powerful cold and flu fighter.

Many other immunity-boosting phytonutrients are found in other fresh fruits and vegetables. This is why the USDA recommends eating four to six cups of produce a day in a variety of colors – yellow, orange, red, dark green, white, purple and blue.

Cooperative Extension nutrition educators in Vilas County are working with the Commission on Aging, the Public Health Department and Social Services to plan education programs for adults in their communities. According to Terri Miller, the U.W. - Extension Wisconsin Nutrition Education Program Coordinator for Vilas, Florence and Forest counties, adults who participate in these programs will learn to make affordable changes to improve the quality of meals, snacks and beverage choices, as recommended by the U.S. Dietary Guidelines for Americans.



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Kiwi fruit 'really works' for health

The adage about an apple a day keeping the doctor away may have to be changed to kiwifruit.

The furry fruit could be the key to living longer as it appears to be the perfect food for preventing all sorts of liver problems, as well as keeping white blood cells healthy, says Professor Robin Fraser, of Otago University's Christchurch School of Medicine.

Fraser, who has seen many unhealthy livers in his time as a pathologist, is a convert to the benefits of the fruit.

"It just seems as though it works," he said. "I'm so convinced that I eat kiwifruit every morning for my breakfast."

Fraser likened the liver to a sieve that when working properly effectively filtered the carrier of cholesterol.

But those holes could be closed because of excess drinking, an overly fatty diet, smoking, illicit drug use and stress, he said. That led to atherosclerosis, which was a major killer through heart failure, strokes, gangrenous feet and aortic aneurism.

A daily dose of kiwifruit, along with a healthier lifestyle, appeared to be able to reopen those holes in the liver, he said.

Fraser, who was speaking at the annual scientific meeting of the Royal College of Pathologists of Australasia in Christchurch yesterday, said it was an exciting development.

He said kiwifruit was the most efficient way of getting the recommended dose of vitamin C, the active ingredient that appeared to fix the liver.

Dr Margreet Vissers, the dean of research at Otago University in Christchurch, said that while most people thought of oranges for vitamin C, kiwifruit was the better option.

"Out of one kiwifruit you will get the complete recommended daily allowance."

While some berries and red peppers had higher amounts of vitamin C, people had to eat a lot more to get the required amount, she said.

The liver hypothesis had been given added credence by a recent study in the United States that found that Werner syndrome, a liver problem that led to premature ageing, could be reversed in mice by extra doses of vitamin C, Vissers said.

The extra vitamin C opened holes in the liver, allowing it to work properly.

Vissers said vitamin C was also needed by white blood cells to kill bacteria and ensured they did not kill off everything else in the process.

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Health Benefits of Pineapple

Contains the protein digesting enzyme mixture called bromelain. (Bromelain is known to help relieve or even stop coughs altogether because it is an anti-inflammatory and is known to loosen mucus.) Good for heart conditions in that it reduces the time taken to coagulate the blood. However, it should not be used by persons with hemophilia, kidney or liver diseases. Relieves sore throats and bronchitis. Can help

prevent nausea. Relief to arthritis. Oranges: High in vitamin C, Anti-infective, Supports a healthy immune system, Produces collagen for healthy bones, cartilage, muscles, blood vessels and healthy skin. Lemons: High in vitamin C, Healing properties for digestive problems, Tonic to the liver, Help fight infections, by hastening wound healing, Helps lower fever, Helps relieves symptoms of asthma, tonsillitis and sore throat.



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Health tip of the day: Benefits of Vitamin C

Vitamin C is one of the most important anti-oxidant. It is important to know that Vitamin C is not produced by the body; therefore it is necessary to take a huge amount of it. When people age their natural Vitamin C level decreases, so as you get older you should take a higher dose of vitamin C to prevent this decrease.

The white blood cells which defend our body against bad elements, like bacterial invasion, need a huge amount of vitamin C to do its work. If the defense system of the body is not in good condition it will not do its work to defend our body from the enemies, the result of that is an illness and infection.

Things to know when taking Vitamin C:

- Vitamin C has diuretic effect so it is important to drink plenty of water.

- Vitamin C is sensitive to light, air, and heat, so it is best to eat fruits and vegetables raw or minimally cooked in order to retain their full vitamin C content.

- Taking Vitamin C with oat bran causes more to be absorbed into the body, increasing its health benefits. Oats is beneficial in lowering cholesterol in the blood.

Therapeutic Properties of Vitamin C:

- When a person have a throat infection or symptoms of the cold, it is important that she/he drink lemon juice or other citrus fruits that is rich in Vitamin C.

- Vitamins C are also good in the treatment of Urinary tract infection, and Respiratory system like Asthma, Bronchitis, and Chest Colds. It helps dryness of the mucous membrane in the lungs. There is a study that Vitamin C deficiency increases risk of lung cancer.

- Arteriosclerosis (hardening of the arteries) is related to the lack of Vitamin C. A good dose will help lower cholesterol level in the blood.

- Vitamin C is important in the formation of collagen, an essential substance for the whole body. Abnormal functioning of collagen can produce; Aging, Muscular Pain, Gout, Rheumatic Fever, Rheumatoid arthritis, Colitis, and Inflammation of the Blood vessels. This condition can be stop if collagen has the ability to regenerate itself quickly. The only way that can happen is through a large intake of Vitamin C.

- Premature Aging, vitamin C is a great antidote for neutralizing free radicals than will cause premature again.

- Degenerative Diseases of the Eyes, many people who supplements with Vitamin. C has fewer eye problems; Doctors recommend 500mg - 1000mg daily

Recommended Dosage:

- People who will just take vitamin C for supplement can take 100mg - 500mg 2x a time after me
- People who are treating some illnesses should take 500mg - 1000mg.
- People who will take more than 1000mg per daily should consult their Doctor.

Sources of Vitamin C:

oranges, green peppers, watermelon, papaya, grapefruit, cantaloupe, strawberries, kiwi, mango, broccoli, tomatoes, cauliflower, cabbage, and citrus juices or juices fortified with Vitamin C. Raw and cooked leafy greens (turnip greens, spinach), red and green peppers, canned and fresh tomatoes, potatoes, winter squash, raspberries, blueberries, cranberries and pineapple