| Very small amounts of vitamin E (< 5 IU) can help prevent oxidation and preserve potency and freshness of the fish oil product. and other ingredients based on the recommended daily serving size. Recommended serving sizes can range from one brand recommending 2 capsules per day to another brand recommending 15 capsules per day. This makes it extremely difficult to compare the amount of omega-3 EPA and DEIA between brands by just looking at the Supplement Facts Box. |
| Common additives are vitamin E or other antioxidants. If the information regarding manufacturing methods, source of the oil, or any of the other criteria are not on the box, you can call the manufacturer to acquire more information.
Flaxseed Oil
Flaxseeds, purslane, walnut, perilla, and many other somewhat exotic land-based plants contain high concentrations of the shorter-chain omega-3 fatty acid alpha-linolenic acid. Some alpha-linolenic acid can be converted in our bodies to the longer-chain omega-3 s EPA and DEIA. |
Cheryle R. Hart, M.D. Mary Kay Grossman, R.D.
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 As for vitamin supplements, most nutritionists agree that the nutrients that you consume in your foods are far superior to those that you can take in a supplement form. This is partly because of the way nutrients interact and partly because we don't yet fully understand all the important elements in food. Certain substances such as phytochemicals, for instance, are present in food but not in supplements. It would therefore be best to consume adequate amounts of various foods to provide all of the essential nutrients. |
Judith J. Wurtman and Susan Suffes
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 For instance, citrus fruits are rich in vitamin C; apricots and bananas contain potassium. Many fruits and vegetables are high in fiber, a food constituent that is in short supply for those who eat a diet heavy in processed food. Fiber keeps the process of digestion working. Follow the guidelines for the number of fruit servings carefully; their calorie contents are generally higher than those of vegetables and can add up quickly. Avoid fruits canned in sugar syrup. An important point to remember is that fruit does not make a satisfactory stress-relief snack. |
| Take a daily vitamin and mineral supplement as insurance against those days when you're not able to eat high-quality vegetables and fruits or the variety of whole grain products you should be eating.
• Never substitute an artificially sweetened beverage for your snack. When the body craves carbohydrates it wants sugar, not an artificial sweetener.
• Before you go to a dinner or cocktail party, eat some of the food allowed on the exchange list for that meal. Make sure you have your snack, too, if the time you would normally eat it coincides with the event. |
| Unfortunately, the "therapy" this program offers is a vitamin supplement that has been shown in many scientific studies to be worthless.
I myself have long been extremely interested in the problem of premenstrual stress and overeating—both personally and professionally. Like many women, I have had insatiable food cravings and have felt debilitated enough by PMS to have had to rearrange my schedule to avoid burdening myself when I knew coping would be a chore. |
| That—and a daily vitamin pill—was the extent of her food consumption during this phase of her monthly cycle. By following this severe, not to mention unhealthy, regimen, she was able to control her hunger and cravings until a few days past ovulation. Then, despite her rigid self-discipline, she would inevitably lose the battle against her cravings and, not surprisingly, would start eating everything in sight.
It was easy to understand why she was bingeing. |
Martin L. Cross
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 If he faces an obvious cold and is satisfied to prescribe vitamin C and aspirin, a few minutes may be sufficient. But a rushed doctor is a sloppy doctor, who might be overlooking bronchitis, influenza, or an incipient pneumonia. Surely under the new pressures (some have always managed their schedules too tightly), there's no time for a real physical examination, real and telling questions by either the patient or the doctor, and true contemplative thought.
"Hurry up" medicine also increases the possibility of error. |
William Duffy
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 Albert Szent-Gyorgyi of Hungary and the British chemist Sir Walter Haworth were each awarded a Nobel prize—for rediscovering the secret of ascorbic acid, vitamin C. (Dr. Szent-Gyorgyi's Nobel was in Physiology and Medicine; that of Dr. Haworth— which was shared with Paul Karrer—was in Chemistry.) Szent-Gyorgyi had happened on his first important clue when he isolated a substance in the adrenal glands of an ox which contained very unusual chemical properties. For five centuries the white man had known too much to ask the Indian anything. |
Dr. Julian Whitaker
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| This group was followed by the rats that had been fed strawberries, and then by the rats that had been supplemented with vitamin E. All three groups showed significant improvements over the rats that were fed the standard diet. The researchers concluded, ". . . phytochemicals present in antioxidant-rich foods, such as spinach, may be beneficial in retarding functional age-related central nervous system and cognitive behavioral deficits and, perhaps, may have some benefit in neurodegenerative disease. |
Barnet Meltzer, M.D.
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 As a result, they usually exhibit deficiencies in vitamin E, selenium, and trace minerals. Alcohol elevates free radical levels, increasing oxidative stress. Learn to limit liquor intake to special occasions in order to avoid abusing this legal drug.
10. Salt:
The salt shaker can be a deadly weapon. With a proper potassium-to-sodium ratio, the body can maintain an efficient metabolism and immune system, but a high intake of salt—sodium chloride—drives out potassium. The imbalance upsets plasma and joint and spinal fluids. |
Barrie R Cassileth, Ph.D.
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 Recommended Dietary Allowances (RDAs) for vitamin and Mineral Intake
?RDAs are set by the FDA, based on studies by the National Academy of Sciences.
?Although some people assume these to be minimum standards, they are actually safe maximum standards.
?RDAs are generally well above the level at which deficiency occurs, and below the level at which harm occurs.
?RDAs usually are given in milligrams, but some are still reported in the older International Units (IU).
?Some essential nutrients are not yet evaluated for RDAs, but are assigned Estimated Minimum Daily Requirements (EMDR). |
Laurie Deutsch Mozian, M.S., R.D.
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 E has been shown to depress immunity. Limit vitamin C intake to less than 2 or 3 grams (2,000 to 3,000 milligrams) and zinc intake to 50 milligrams or less. Larger intakes of these nutrients also have lowered immune response. For the treatment of several types of cancer, many nutrition-oriented health-care practitioners recommend doses of two or more times the above amounts. Do not take amounts exceeding the above doses except under the care and advice of a health-care practitioner. |
| Sunscreen with sun protection factor (SPF) prevents your body from producing active vitamin D.
To help maintain bone health, engage in weight-bearing exercise regularly. Strive for thirty minutes a day. Walking, dancing, and aerobics all are good choices. The important thing is that you enjoy whatever you choose. If you do not enjoy an activity, statistics show that you will not stay with it. Try meeting a friend for a walk regularly. Rather than planning a lunch date, plan a walk date. It meets two important needs: the need for socialization and the need for exercise. |
| Cigarette smoking destroys vitamin C, which is needed for the formation of collagen, an essential component of bones.
7. Alcohol. Extensive use of alcohol increases the risk of decreased bone mass and bone fracture.
8. History of periodontal disease. There is a strong association between the presence of periodontal disease and the risk of osteoporosis. The loss of mineral content in the teeth makes them and the surrounding area more susceptible to periodontal disease. |
| For this purpose, 800 international units may be helpful; however, more than 1,600 international units of vitamin E have been shown to depress immunity.
If your diet does not provide 1,200 milligrams of calcium, consider using calcium carbonate or calcium citrate supplements to make up the difference to help prevent osteoporosis. Sometimes, all it takes to make up the shortfall is a glass of calcium-fortified orange juice daily. Of course, you also should be sure to include at least a glass of skim or one-percent milk and other dairy products in your diet. |
Jean Carper
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 The clear message: For healthy gums, eat fruit and vegetables, rich in vitamin C.
INCONTINENCE: CAFFEINE TRICKS
If you have a tendency to incontinence—frequent and urgent impulses to urinate—drinking tea or coffee may make it worse. But it is not just because caffeine is a diuretic that increases the amount of urine. Recently researchers at St. George's Hospital in London uncovered another caffeine trick. Caffeine can exert pressure on the bladder by causing muscles surrounding it to contract, increasing the need to urinate in some incontinent individuals. |
| Full of diverse anticancer, antioxidant compounds, including lutein, vitamin C, beta carotene. In animals blocks the spread of breast cancer. Like other green leafy vegetables, associated with low rates of all cancers. High in oxalates, not recommended for those with kidney stones.
Corn. Anticancer and antiviral activity, possibly induced by corn's content of protease inhibitors. Has estrogen-boosting capabilities. A very common cause of food intolerance linked to symptoms of rheumatoid arthritis, irritable bowel syndrome, headaches and migraine-related epilepsy in children.
Cranberry. |
| Super-rich in antioxidant vitamin C. Therefore, a great food for fighting offcolds, asthma, bronchitis, respiratory infections, cataracts, macular degeneration, angina, atherosclerosis and cancer.
Blueberry. Acts as an unusual type antibiotic by blocking attachment of bacteria that cause urinary tract infections. Contains chemicals that curb diarrhea. Also antiviral activity and high in natural aspirin.
Broccoli. A spectacular and unique package of versatile disease-fighters. |
| University of Alabama, discovered that the virus was squelched if it was in the presence of adequate supplies of folic acid, a B vitamin in green leafy vegetables and legumes. Dr. Butterworth explains that when folic acid is lacking, chromosomes are more apt to break at "fragile" points. This allows the vims to slip into the healthy cells' genetic material, promoting initial changes that precede cancer. Those with low levels of folic acid in their red blood cells were five times more likely to develop such precancerous cell changes than those with higher folic acid levels. |
| Major Sources of vitamin E. Vegetable oils, almonds, soybeans, sunflower seeds. anti-inflammatory agents: how foods can relieve inflammation
Before the last couple of decades and the discovery of hormonelike substances called prostaglandins and leukotrienes, it was impossible to comprehend how foods such as fish oil could possibly influence inflammatory diseases like arthritis and asthma. It is now known that prostaglandins and leukotrienes are manufactured by enzymatic breakdown of a fatty acid called arachidonic acid. |
| Abundant in numerous strong, well-known antioxidants, including quercetin, glutathione, beta carotene, indoles, vitamin C, lutein, glucarate, sulforaphane. Extremely high anticancer activity, particularly against lung, colon and breast cancers. Like other cruciferous vegetables, it speeds up removal of estrogen from the body, helping suppress breast cancer. Rich in cholesterol-reducing fiber. Has antiviral, anti-ulcer activity. A super source of chromium that helps regulate insulin and blood sugar. |
Barnet Meltzer, M.D.
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| Take 500 milligrams twice a day (for a total of 1,000 mg daily) for up to three to six months after the symptoms of functional hypoglycemia disappear. The vitamin can be purchased in tablet form at pharmacies or, preferably, health food stores (the drugstore brands are often synthetic and of a lesser biologic potency). þTake Chromium
In the medical profession, chromium is referred to as "the glucose tolerance factor." It helps insulin to process glucose. Supplement your diet with 200 micrograms twice a day (for a total of 400 meg daily). |
Laurie Deutsch Mozian, M.S., R.D.
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| Some work synergistically with the vitamin C found in citrus fruit to build capillary walls. This makes some flavonoids critically important in healing and in the prevention of bruising. Other flavonoids are antiinflammatory, antihepatoxic (working against liver toxins), antitumor-forming, antimicrobial, antiviral, antioxidant, anti-allergenic, anti-ulcer, and analgesic. They have extensive biological properties that promote health. Some flavonoids induce the cytochrome p450 system (see page 9), while others inhibit it. Flavonoids are widely distributed in plant foods.
Folic (FAH-lick) acid. |
Dr. John Yiamouyiannis
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 Dental fluorosis which appears in children living in non-fluoridated areas also occurs as a result of fluoride tablets or vitamin tablets containing fluoride. Dr. J.P. Brown of the University of Texas Health Science Center found that about 30% of children who were given fluoride-containing pills exhibited dental fluorosis. Dr. P.F. Paola of the Forsyth Dental Center in Boston also found that fluoride supplements were the major cause of dental fluorosis among children living in nonfluori-dated areas "particularly if ingested in tablet form prior to three years of age. |
Dr. Michael Heinrich, Joanne Barnes, Simon Gibbons and Elizabeth M. Williamson
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 C and volatile flavour components such as fra/K-2-hexenal and ethyl-2- and -3-methylbutyrates. Unlike other Vaccinium spp., bilberry does not contain arbutin or other hydroquinone derivatives.
Pharmacological effects and clinical efficacy
The berries were traditionally used as an antidiabetic, an astringent and an antiseptic for diarrhoea. However, they are now more important as agents to improve blood circulation in conditions such as haemorrhoids and especially vision disorders such as retinopathy caused by diabetes or hypertension, as well as for other forms of venous insufficiency. |
Barnet Meltzer, M.D.
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| Nutrient Value: In addition to its high iron and chlorophyll concentrations, spinach contains substantial quantities of vitamin A and B-carotenoids, copper, and potassium. However, spinach is not recommended for those with a history of kidney stones, since the vegetable's high oxalic acid concentration can contribute to stone formation.
Selection and Care: Spinach spoils quickly: Select leaves based on their crispness and brilliant emerald green color. Avoid coarse, wilted, limp, or yellow leaves, or those with blackening edges. |
the Editors of FC&A Medical Publishing
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 Sources of vitamin E include wheat germ, nuts, seeds, and vegetable oils.
While you munch on those fruits and vegetables, you'll get the added benefit of antioxidant substances called flavonoids. Resvera-trol in grapes, anthocyanins in cranberry juice, and quercetin in onions, apples, and tea are some of the flavonoids that help your heart and arteries.
Monounsaturated fat. To keep your blood running smoothly, maybe you need an oil change. Olive oil, the main source of fat in the heart-healthy Mediterranean diet, has mostly monounsaturated fat. |
| First, it helps keep your bones and teeth healthy, then it makes sure calcium, potassium, vitamin D, and proteins do their jobs. When you flex your muscles, you need magnesium to help them relax again.
Recently, experts even found a connection between magnesium and heart health. A deficiency of the mineral could increase your risk of heart attack and high blood pressure.
Potassium. Keeping your blood pressure steady, maintaining your heartbeat, balancing water in your cells, and assuring your muscles and nerves work properly are a few of potassium's many important jobs. |
| If you want to reduce your risk of cataracts, eat plenty of carrots. vitamin A is a powerful antioxidant that guards your eyes against cataract-causing free radicals. focus on a rainbow of carrots
To give you another choice besides the usual orange kind, carrot experts with the USDA want to unveil a rainbow of carrots — red, yellow, white, and purple roots — in your grocery store. All the colors would have the same great taste. But because they contain different pigments, they each would offer different health benefits. |
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