Dr. Julian Whitaker
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| Vitamin A and Beta-Carotene
Like vitamin E, vitamin A is a fat-soluble antioxidant that plays an important role in the brain. beta-carotene, a carotenoid, is a precursor of vitamin A and is converted in the body into vitamin A as needed. The developing brain of the fetus depends on adequate amounts of vitamin A, and new research suggests that this nutrient is involved in brain function throughout life. Vitamin A has been described by Dr. |
Judith J. Wurtman and Susan Suffes
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 One carrot, for example, can satisfy your vitamin A need (in the form of beta-carotene) for a day. An entire head of iceberg lettuce provides only minor amounts of vitamins and minerals. Green and orange vegetables pack the biggest nutritional punch, with purple (beets and eggplant) and red (tomatoes) following. Dark green leafy vegetables, such as spinach or kale, are rich in folic acid; winter squash is high in beta-carotene. Pale-colored vegetables (like cucumbers and zucchini and other summer squashes, mushrooms, iceberg lettuce) tend to be full of water and not too much else. |
Brenda Davis and Tom Barnard
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 The most well-recognized carotenoid is beta-carotene, which is our most important plant source of vitamin A; others are alpha-carotene, gamma-carotene, canthaxanthin, cryptox-anthin, lycopene, lutein, and zeaxanthin. In addition to vitamin-like activity, carotenoids are antioxidants—efficient free radical scavengers.
The active form of vitamin A, which is found in animal foods, is a very poor antioxidant. While carotenoids in foods have been found to offer protection against cancer, heart disease, and type 2 diabetes, supplements do not appear to provide similar benefits. |
| It is also high in beta-carotene (antioxidant), indoles (help eliminate toxic compounds), sulforaphanes (anticarcinogens), and quercetins (anti-inflammatory agents). þbroccoli. With a similar complement of phytochemicals as kale, broccoli is also noted for its indole content (helping to shift estrogen production to a less potent form, a protective factor relative to hormone-related cancers). Interestingly, scientists have discovered that broccoli sprouts contain anywhere from ten to one hundred times more sulforaphane than broccoli, comparing weight for weight. þgarlic. |
Alan R. Gaby, M.D., Jonathan V. Wright, M.D., Forrest Batz, Pharm.D. Rick Chester, RPh., N.D., DipLAc. George Constantine, R.Ph., Ph.D. Linnea D. Thompson, Pharm.D., N.D.
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 Lycopene is present in high amounts in tomatoes.
Are there any side effects or interactions?
Refer to the individual supplement for information about any side effects or interactions.
Herbs that may be helpful
Many actions associated with herbal supplements may help prevent or potentially alleviate atherosclerosis. Herbs such as garlic (page 679) and ginkgo (page 680) appear to directly affect the hardened arteries by multiple mechanisms. |
Brenda Davis and Tom Barnard
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| In one study, adding 4 teaspoons (20 mL) of olive oil to a diet containing 7 percent of calories from fat (basically a no-added-fat diet) increased the absorption of beta-carotene by five times. Fortunately, the amount of fat needed to maximize absorption is only about 20 percent of your daily calories. So next time you pile your plate high with dark leafy greens, tomatoes, carrots, and red peppers, don't feel guilty about topping it with a delicious dressing with extra-virgin olive oil instead of the fat-free, water-based chemical concoctions so many people view as the most nutritious choice. |
| Orange and yellow vegetables contain much higher levels of vitamin A in the form of beta-carotene.) All types of potatoes, corn, winter squash, and plantain are good choices. Keep the skin on the potatoes to increase both nutrients and fiber content.
Vegetables (4 or more servings)
Vegetables are the most nutrient-dense foods in the diet. That means they provide the highest levels of nutrients for the fewest number of calories. Vegetables are rich sources of vitamins A, C, and K, several B vitamins, and a range of minerals. They are also phytochemical powerhouses. |
Gary Null
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| The study found that recall, recognition, and vocabulary were significantly related to vitamin C and beta-carotene levels. The levels of these antioxidants were found to be significant predictors of cognitive function even after adjusting for possible confounding variables.7
Casadesus and his colleagues at the Human Nutrition Research Center on Aging at Tufts University reviewed the literature surrounding two antiaging strategies, caloric restriction (more on this later) and antioxidant foods and supplementation. |
Mark Bricklin
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 What's more, even long-term cigarette smokers seemed to be protected by beta-carotene, only to a lesser degree (Lancet, November 28, 1981). No other nutritional difference seemed significant.
By now, you are probably wondering exactly which plants are rich in beta-carotene, so we'll tell you: The very best sources are carrots, sweet potatoes, pumpkins, winter squash, spinach, kale, broccoli and sweet red peppers. Apricots, peaches, oranges and tomatoes are also good sources.
It's possible that vitamin A protects against more than just lung cancer. |
Jean Carper
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 Those who ate the least beta-carotene foods were seven times more apt to develop lung cancer than those who ate the most.
"A diet relatively high in beta carotene may reduce the risk of lung cancer even among persons who have smoked cigarettes for many years."—Richard Shekelle, Ph.D., University of Texas, Houston
Thumbs Up: VEGETABLES AGAINST PASSIVE SMOKING
And if you have never smoked? Eating "right" may also save non-smokers from lung cancer. |
| Further, the more often the folks ate beta-carotene foods, the more their risk dropped. The study suggested that foods high in vitamin C, another antioxidant, also deter macular degeneration.
Blueberries may pack a particular wallop in preserving vision. Blueberry extract, high in compounds called anthocyanosides, has been found in clinical studies to slow down visual loss.
And Eat Your Oysters
Older people often have a zinc deficiency, and that, too, may promote macular degeneration. Zinc stimulates an enzyme critical to the functioning of retinal cells. |
| IMMUNE-BOOSTING DIET STRATEGIES
• Surely, the best diet to build resistance to infections, as well as cancer, is to eat lots of fruits and vegetables, especially garlic and those rich in beta-carotene and vitamin C.
• Go easy on meat and especially fatty meats.
• Restrict omega-6 fatty acids of the type in com oil, saf-flower oil and sunflower seed oil.
• Eat seafood, especially fatty fish and shellfish, as well as other foods high in zinc.
• Eat yogurt regularly.
• Go easy on sugar. There is some evidence it lowers immunity. |
| The anticancer impact of eating two or three carrots a day or comparable beta-carotene doses is untested and unknown. Who knows? A shift to heavy vegetable eating—five or more servings a day—might make a much bigger dent in cancer than is currently anticipated.
Thumbs Up: GREENS' AND BEANS' SECRET WEAPON
Give your lungs some chemical ammunition that bucks up cell resistance, namely folic acid or folate, a B vitamin. It's another potent protector concentrated in green leafy vegetables. |
The Editors of Prevention Magazine Health Books
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 Vitamins C and E and beta-carotene, a vitamin A precursor, seem most helpful. These nuttients can inhibit oxidative reactions. Some minerals, such as zinc, copper and selenium, may also be involved. These minerals are needed in small amounts for the body to make antioxidant enzymes that help protect the eye.
Multivitamins Get Some Votes
Sevetal over-the-counter multivitamin/minetal products, including leaps and Ocuvite (available in health food stores), are marketed to people with either maculat degeneration or catatacts. |
Michael T. Murray, N.D., Joseph E. Pizzorno, N.D.
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 A tremendous amount of scientific research indicates that the optimal level for many nutrients, especially the antioxidant nutrients, such as vitamins C and E, beta-carotene, and selenium, may be much higher than their current RDAs. The RDAs focus only on the prevention of nutritional deficiencies in population groups; they do not define optimal intake for an individual.
The RDAs also do not adequately take into consideration environmental and lifestyle factors that can destroy vitamins and bind minerals. |
Michael Castleman
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 One pint of fresh carrot juice contains 20,000 international units of beta-carotene, which your body converts to vitamin A.
Juicers are sold in department stores and some health food stores. You can also purchase them through mail order, from companies that advertise in vegetarian publications. dietitian in Charlotte, North Carolina. "If you eat a reasonable variety of foods, you won't have a problem getting enough protein. In fact, as long as you consume enough calories to meet your energy needs, you'd have to work hard to devise a protein-deficient diet."
Vegetarians can't get enough iron. |
Christopher Hobbs
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 Mushrooms are a good source of several vitamins, including thiamine, riboflavin, niacin, biotin, and vitamin C. Even beta-carotene, while not common in mushrooms, can be found in some species. The minerals phosphorus, sodium, and potassium are fairly high, while iron and calcium are present but tend to be low, with a few exceptions (Crisan & Sands, 1987). It is also notable that mushrooms may accumulate heavy metals (especially lead and cadmium) in some species, perhaps related to the environment in which they are picked (Breene, 1990). |
Michael Castleman
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| Instead, take beta-carotene, which your body converts to A on an as-needed basis.
Avoid unnecessary extras. "Even if your diet is less than perfect, you almost certainly get enough biotin, vitamin K, phosphorus, potassium, and sodium," Somer says. "You don't need to take supplements of them." But if your insurance formula contains these nutrients, that's okay, too.
Choose bargains over brands. In terms of quality, most supplements are created equal. Major retail brands are manufactured by some of the same companies that make many of the national brands. |
Kathi Keville
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 Carrot-seed essential oil is especially beneficial to sundamaged skin and is even used to treat precancerous skin conditions. The beta-carotene it contains has been proven to protect against ultraviolet-induced skin cancer. The South American herb pau d'arco is also an antioxidant with a reputation for treating skin cancer.
Warning: If you are planning to go out into the sun, you should avoid bergamot. The essential oil of bergamot contains the phototoxic compound bergaptene, which increases the skin's sensitivity to light and can cause skin discoloration or rashes. |
The Editors of Prevention Magazine Health Books
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| He also takes the same antioxidant nutrients thought to protect against cancer and heart disease: vitamins C and E, selenium and beta-carotene, the yellow pigment found in carrots, cantaloupe and other orange and yellow fruits and vegetables. Plus he eats lots of fatty fish, mostly sardines, salmon and water-packed tuna, and relies on sunflower oil and safflower oil for additional fat.
This is not to say that MS isn't a serious condition or that it can be cured by a particular diet. But there are ways to make life with MS easier. |
| Doctors who recommend over-the-counter beta-carotene supplements to ptevent macular degeneration or slow its progression prescribe 25,000 international units daily, Dr. Olson says.
Even though beta-catotene supplements ate being used in ongoing studies, these supplements have not yet been proven to help ptevent maculat degenetation. That fact, along with the possibility that other nutrients in ftuits and vegetables besides beta-catotene may be offering protection, leads many researchers to recommend food sources of beta-catotene tathet than supplements. |
| Vitamins C and E and beta-carotene are considered safe, even in fairly large amounts. Both selenium and zinc have much smaller ranges of safety. It's best not to take more than 100 micrograms of selenium or 15 milligrams of zinc a day without medical supervision, experts say.
Drugs, not supplements, ate standatd treatment for lupus. But some experts believe that these nutrients may help ease symptoms. |
Dr Bernard Jenson and Mark Anderson
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 It is interesting to note that vitamin A in its full form can be toxic in excessive doses, but beta-carotene in its pre-vitamin A form has never been shown to be toxic at any level. That is why grazing animals can consume so much green grass and not develop hypervitaminosis A. But nature did not anticipate current and projected future levels of UV penetration from the sun. The balance has been tipped.
The free radical process occurs as a chain reaction in the molecular structure of the cell when elevated levels of UV stress the plant's ability to protect itself. |
Laurie Deutsch Mozian, M.S., R.D.
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 It appears from large clinical studies of beta-carotene supplementation that overdosing with one phytochemical may block the uptake of others. Therefore, the safest way to supplement with phytochemicals is with whole-food supplements that contain several phytochemicals that work together. This is also a more economical way of supplementing, as it would cost just slightly more to purchase a whole-food supplement than it would to purchase a singular supplement. |
the Editors of FC&A Medical Publishing
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 I-Min Lee, researcher with the Women's Health Study at Harvard University, says, "I think consuming beta carotene supplements is different from eating fruits and vegetables rich in beta carotene that are also rich in other antioxidants." beta-carotene pills, Lee points out, failed to lower the risk of cancer or heart disease.
Bottom line — stick with the beta carotene in fruits and vegetables. And don't take supplements without checking with your doctor first. |
The Editors of Prevention Magazine Health Books
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| C reduced risk by 43 percent, and a diet rich in beta-carotene, one of the nutrients that give orange and yellow vegetables their color, reduced risk by 38 percent. What's more, nurses who got a rich supply of all three nutrients were 63 percent less likely to have heart attacks than those who did not. How do these nutrients work?
"Nobody really knows," says Howard N. Hodis, M.D., director of the atherosclerosis research unit at the University of Southern California School of Medicine in Los Angeles. At this point, scientists have more theories than answers. |
Laurie Deutsch Mozian, M.S., R.D.
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| The particle size of uncooked food is also important; pureed or finely chopped vegetables result in considerably higher beta-carotene absorption compared with whole or sliced raw vegetables. Carrots are available fresh, canned, and frozen year-round.
Cashews. See Nuts and Seeds.
Cauliflower
Cauliflower is a member of the cruciferous family of vegetables. It is a good source of ascorbic acid, indoles, and isothiocynates. Select produce with a firm, compact head with creamy white flowerets and bright green leaves. |
| In fact, one cup of cantaloupe delivers just under half of one's daily requirement of beta-carotene. Cantaloupes are ripe when the stem end is soft and when the green webbing of its skin has faded to beige or yellow. The tastiest cantaloupes also have a fragrance. Avoid melons that have scars or mold on them. Store them at home at room temperature until ripe. When the melon is ripened, cut it up and store in the refrigerator in a covered bowl or plastic container. The peak time for cantaloupe availability is May through the early fall. Melon balls also can be purchased frozen. |
| The indole-3-carbinol and beta-carotene from broccoli are made more available for absorption after cooking. Broccoli is available year-round, fresh and frozen, and it can be eaten raw or cooked. Select broccoli for its dark green color and velvety firmly packed head. Yellow florets are a sign of age and toughness in broccoli and should be avoided. In addition to being sold in heads, broccoli is also available in florets at the salad bar. |
| Carotenoids
Carotenoids are a family of over 450 phytochemicals that includes beta-carotene and lycopene. Carotenoids are powerful antioxidants that stabilize free radicals in the cell membrane. Some carotenoids also serve as precursors to vitamin A. Carotenoids deflect oxidative damage in the cell and appear to help protect against heart disease and certain cancers. Availability of carotenoids for absorption is influenced by heat and particle size. With optimal heating—enough heat to cook but not overcook—carotenoids increase in bioavailability. |
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