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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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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Go BANANAS

This is a promise. After you finish reading this piece, you will never again look down on the humble banana.


Ladies and Gentlemen, I present to you one of nature’s most wonderful and inexpensive little gift to us. It comes all packed, doesn’t need any washing or cutting and is ready to eat. It is full of nutrition and is the perfect snack. I have grown up on it, thanks to the frequent care talks from my parents. “It is nature’s own convenience food,” they used to tell us and claim that, “It stores solar energy.” Finally, they would conclude by saying, “Eat it.” So every single breakfast was topped off with a banana, a wonderful fruit with great health benefits which our parents, the monkeys and I seemed to know about. That was then.


- Two small bananas contain the same amount of fibre as a slice of whole wheat bread?
- Bananas can also help in alleviating blood pressure?
- Bananas indirectly help in lowering blood cholesterol.
- Bananas also contain vitamin C, are a good source of vitamin A and B6 too.


Here’s how, Bananas are a powerhouse of potassium. Research has shown that potassium plays a role in controlling blood pressure. This mineral is also beneficial in eliminating poisonous waste from the kidneys. It is rich in magnesium, which promotes absorption and metabolism of calcium.

Two small bananas provide about as much fibre as a slice of whole wheat bread. But unlike bread, bananas contain a significant amount of soluble fibre and as shown in studies conducted at the University of Minnesota, diets rich in fruits, vegetables and legumes help lower blood cholesterol and soluble fibre has earned credit for doing this job.


BANANAS FOR TASTE

All this apart, I love the taste of the banana when it is about to burst with ripeness,and that is why when it comes to fruits, I always pick a banana over some fruit. I also enjoy it chopped in my salad or made crunchy with peanuts. Try making a simply scrumptious dessert by sautéing sliced bananas in orange juice and adding a pinch of nutmeg or cinnamon. Try baking banana pieces after tossing with lime juice and honey and let them bake till almost tender and you’ll understand why bananas are worth going bananas over.


SPORTSMEN LIKE BANANAS!

Bananas release energy slowly, thus helping to build endurance and stamina, which is very important when it comes to sports.


PREGNANCY

Pregnant mothers need increased energy and nutrient levels. Demands for vitamin C and folate increase during pregnancy and bananas prove to be an excellent source of both. They are also easily digestible and are a convenient snack, particularly helpful at times when problems like nausea make regular eating a problem.

OLD AGE

Bananas are also a particularly useful food in old age as they can be easily peeled, are easy to eat, rich in vitamin C B6 and folate, and provide fibre and resistant starch. They also help prevent constipation, an increasing problem with advancing years.



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Nutrition and vision: The food you eat can save your eyesight

Have you ever wondered if your mom was right all along, and fish oil really is good for you? Wonder no more...studies show that fish oil, and many other foods and supplements can help your eyes remain healthy, and will also help you see better longer.


Proper nutrients can have significant impact on prevention of the following eye conditions:

• Dry eyes – Healthy tear film has 3 layers: mucin, the lubricant layer closest to the eye surface, aqueous, the intermediate layer, and lipid, the superficial layer of long chain fatty acids that protect aqueous layer from evaporating. Proper functioning of oil glands on the lid margins is necessary to maintain healthy lipid layer. Omega-3 and -6 fatty acids can help proper functioning of the oil glands and decrease eyelid inflammation.

• Cataracts – Oxidative stress is associated with cataract formation. Dietary anti-oxidants; vitamin C, E, and caratenoids have been associated with decreased risk of cataract formation.

• Macular degeneration – excellent vision is possible well into the golden years, providing the retina remains healthy. Age Related Eye Disease Study (AREDS), found that a combination consisting of vitamins C and E, beta-carotene, zinc, copper, lutein, and zeaxanthin helped those with intermediate or advanced macular degeneration. In addition, maintaining low glycemic blood index by consuming a diet rich in “good” carbohydrates, such as whole grains, helps protect the eyes from developing macular degeneration.


Proper nutrients can improve healing after LASIK and PRK laser vision correction eye surgery.

• Omega-3 and omega-6 fatty acid supplements started a week prior to surgery and continued for at least three weeks after, improve tear film and reduce dryness after laser vision correction.

• Consider supplements formulated specifically for maintaining healthy tear film, such as Hydroeyes (www.sciencebasedhealth.com), for example.


Do’s and don’ts of nutritional supplements


• Do maintain appropriate balance between omega-3 and omega-6 fatty acids in your diet. Too much omega-6 fatty acids; the typical American diet rich in meat and not enough grains and vegetables, may not be healthy, while a diet maintaining a 1:4 ratio of omega-3 to omega-6 fatty acid is more appropriate for eye health. This diet is typical in Mediterranean countries and includes a generous amount of whole grains, fresh fruits and vegetables, fish, olive oil, and garlic.

• Do make sure to take the right kind of omega-6 fatty acid supplements – gamma linolelenic acid (GLA). GLA comes from several plant-based oils including evening primrose oil (EPO), borage oil, and black currant seed oil.

• Don’t exceed recommended daily doses of vitamins, especially Vitamin A. In the AREDS study, these were the vitamin doses that were found to reduce the age related macular degeneration: Vitamin C - 250 mg; Vitamin E - 400 IU; Vitamin A (as beta-carotene) - 15 mg; Zinc (as zinc oxide) - 80 mg; Copper (as cupric oxide) - 2 mg.

• Don’t count on nutritional supplements to treat cataracts. Once cataracts develop, the only cure is surgery.



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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: Benefits of Carrots

Apart from granting good looks and outstanding taste to salads for your party guests, carrots are also included in the diet recommendation list of a doctor. The carrots in raw form and carrot juice have developed a unique status in providing impressive health track for human body.

Carrots, like broccoli, are rich in vitamins and antioxidants. They are high in beta-carotene, a form of pro-vitamin A, which is converted into Vitamin A by the liver, and stored in the body. Vitamin A is a powerful antioxidant. The name “carotene” comes from “carrot.” Red carrots contain 10-15 times more carotene than yellow ones.Other vitamins include Vitamin B3, Vitamin C and E. They are also rich in minerals: potassium, calcium, iron, zinc, sodium, sulphur, chlorine and traces of iodine.Carrots also contain soluble fibre and pectin.

Read full story on Health Benefits of Carrots.

Tomatoes and broccoli and other dynamic food duos

Tomatoes and broccoli have more nutritional benefits together than apart. We track down other power pairs w/c greatly increases its nutritional value together.
Read More....




P.S., while boosting your immune system, you might want also to boost your INCOME.

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!
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By: superoyee

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.


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