Vitamins c and E

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Eat Right, Live Longer: Using the Natural Power of Foods to Age-Proof Your Body Neal Barnard, M.D. See book keywords and concepts

BUILDING IMMUNITY • Vegetables, fruits, beans, and grains contain beta-carotene, vitamins c and e, and selenium to strengthen the immune system, in addition to their antioxidant actions. • Reducing your cholesterol level may help your white blood cells. Powerful ways to lower cholesterol are described in chapter 8. • Avoiding fat—from either animal or vegetable sources—can improve your white blood cells' ability to work. • The best combination of all these immune boosters is a low-fat, vegetarian diet. How strong can your immunity get?

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One way to control free radicals and limit their damage is to take supplements containing antioxidants such as beta-carotene and vitamins c and e. Dr. Firshein recommends taking daily supplements containing 400 international units of vitamin E, 3,000 milligrams of vitamin C (split into three doses), and 15 milligrams of beta-carotene. These supplements can be taken for a year, and you can talk to your doctor about reducing the doses depending on your individual progress. NAC: Scoops Up Free Radicals The amino acid n-acetylcysteine (NAC) is a powerful scavenger of free radicals, says Dr.

You should also be sure to take some of the other supplements recommended in this chapter, particularly fish or flaxseed oil, vitamins c and e, and beta-carotene. Gold-Medal Cures for Athlete's Foot You wouldn't want to live between your toes. The space is too small. Too dark. Too damp. Too stuffy. But to the fungus that causes tinea pedis, or athlete's foot, which usually has to camp out in shower stalls, on locker room floors, and on pool decks, your toes are prime real estate.

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Further, when patients do exercise very strenuously, I advise them to compensate for possible free radical formation by taking supplements that are free radical scavengers, such as vitamins c and e. The eminent physician Andrew Weil, M.D., also espouses a moderate approach. In his excellent book Spontaneous Healing, he recommends that people make walking their primary form of exercise. Exercise is especially beneficial for people who have a primarily physical reaction to stress, rather than a primarily psychological reaction.

Some of the most effective antioxidants are vitamins c and e, the nutrient coenzyme Q-10, and the minerals zinc and selenium. The peptide glutathione is an effective antioxidant, as are the amino acids L-methionine and L-taurine. Later we'll examine in more detail the incredible restorative powers of antioxidants. If all of the factors occur together, with sufficient severity, and if nothing is done to remedy them, the eventual result will be age-associated memory impairment—or even Alzheimer's disease. In the next chapter we'll look at Alzheimer's disease.

Other nutrients depleted by stress are the antioxidant vitamins c and e, which help protect your brain from free radicals. Vitamin C, in particular, is "burned up" by stress, in part because large amounts of the vitamin are stored in the adrenal glands. Stress also increases the body's needs for proteins and carbohydrates. Stress speeds up the metabolic rate, which increases the demand not just for food "fuel," but also for the partial proteins, called amino acids, that are used in a host of neurological activities. Stress, via Cortisol, also increases the physical craving for carbohydrates.

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Some studies have even shown green tea polyphenols to have a stronger antioxidant action than vitamins c and e, two of the most powerful antioxidants. In addition, when applied to the skin of animals, green tea polyphenols can prevent skin tumors from forming after exposure to known carcinogens and excessive sunlight. Not surprisingly, skin creams containing green tea polyphenols are now being sold at natural food stores and are being touted as the antidote to sun-damaged skin.

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Two other modes of action might also be significant: Glutathione seems to protect other antioxidants (among them, vitamins c and e) from oxidizing, thereby prolonging and enhancing their effectiveness. It also acts directly against certain carcinogenic substances (alfatoxin Bj) by binding to these toxins and eliminating them through urine or bile.48 Raising glutathione levels has been shown to alter the cytokine balance in favor of a THj immune response (antiinflammatory, anticancer, antiviral), which lowers the TH2 response (inflammatory).

Eat Right, Live Longer: Using the Natural Power of Foods to Age-Proof Your Body Neal Barnard, M.D. See book keywords and concepts

Like beta-carotene, vitamins c and e and the mineral selenium act as both antioxidants and immune boosters.38 Vitamin E helps stimulate the immune system, boosting both B cells and T cells and increasing the ability of white blood cells to engulf bacteria.39 We saw in the previous chapter that highly concentrated vitamin E supplements can impair white blood cells' ability to make the free radicals they need to poison bacteria. However, diets that are naturally rich in vitamin E from plants seem to improve immunity.

Prevention's New Foods for Healing: Capture the Powerful Cures of More Than 100 Common Foods Prevention Magazine See book keywords and concepts

In a study of 11,178 people ages 67 to 105, researchers found that those who took vitamins c and e every day cut their risk of dying from heart disease in half. Although antioxidants certainly have shown their mettle against major FRJJITFUL PlVPTECTJON The next time your spouse gives you the evil eye for stealing away with a piece of strawberry shortcake, just say that you need it for your fight against free radicals. You may get a skeptical stare, but at least you'll be telling the truth.

Eat Right, Live Longer: Using the Natural Power of Foods to Age-Proof Your Body Neal Barnard, M.D. See book keywords and concepts

Vegetables and other foods from planrs also supply a full range of other antioxidants that help protect the body tissues: vitamins c and e, the mineral selenium, and other natural compounds that work as a team to knock out the free radicals sunlight generates. Skin damage is accumulated very slowly, and over the long term, vegetable-rich diets provide a measure of protection.9 However, this effect is very mild and can easily be overpowered by intense sun exposure. So the best defense combines a healthful diet with protections against sun exposure, as we will see shortly. Immune Builders.

Eat and Heal (Foods That Can Prevent or Cure Many Common Ailments) the Editors of FC&A Medical Publishing See book keywords and concepts

Throw in vitamins c and e — powerful antioxidants that prevent dangerous free radicals from reacting with the cholesterol in your blood — and it all adds up to a healthier you. In fact, one study from Australia demonstrated how eating half to one-and-a-half avocados a day for three weeks could lower your total cholesterol by more than 8 percent without lowering your HDL cholesterol. During the same study, a low-fat, high-carbohydrate diet also lowered the participants' total cholesterol — but slashed the "good" cholesterol by almost 14 percent. Bashes high blood pressure.

And you'll absorb lots of vitamins c and e from brightly colored vegetables and fruits, like apricots, carrots, and red and green peppers. Supplements don't seem to give the same protection, and they certainly don't offer the delicious flavors or the fun crunchiness of these foods. Carotenoids. Fruits and vegetables get their bright colors from a group of chemicals called carotenoids. And the antioxidant power of these nutrients can really brighten up your eyesight as well.

Stoner adds, "Berries contain many potential protective substances including vitamins c and e, folic acid, other phenols (besides ellagic acid), various carotenoids, and anthocyanins." All of these substances work together, he believes, to nip cancer in the bud. Heals your heart. Those same antioxidants that fight cancer, Stoner's findings suggest, also make strawberries tough against heart disease. "The berries reduce levels of blood cholesterol by about 10 percent," Stoner says, "so they could have some protective effect on cardiovascular disease.

Food Your Miracle Medicine Jean Carper See book keywords and concepts

Antioxidants in food, such as vitamins c and e, may ward off free radical attacks on beta cells that worsen inflammation and other damage. Such antioxidants also counteract oxidation of diabetics' LDL cholesterol, which is more susceptible to harm than that of nondiabetic individuals. Type II diabetics are two to three times more vulnerable to heart disease than nondiabetics. • Especially intriguing is the prospect that the onset of Type I diabetes may be fostered by very complex delayed "allergic reactions" to food constituents, such as proteins in milk.

And both vitamins c and e are potent at blocking transformation of LDL cholesterol that destroys arteries. For example, men and women who ate 180 milligrams of vitamin C a day (the amount in a cup of strawberries plus a cup of broccoli) had 11 percent higher HDLs than those who ate one third as much vitamin C, according to Dr. Judith Hallfrisch of the National Institutes of Health. One theory is that vitamin C protects HDLs from attack and destruction by rampaging oxygen free radicals.

For foods rich in vitamins c and e, see pages 492-93,494.) Thumbs Up: TAKE TWO APPLES AND— Apples and other foods high in a soluble fiber called pectin can help drive down your cholesterol. French researchers had a group of middle-aged healthy men and women add two or three apples a day to their ordinary diet for a month. LDL cholesterol fell in 80 percent of them—and by more than 10 percent in half of them. Good HDL also went up. Interestingly, the apples had a greater impact on women. One woman's cholesterol plunged by 30 percent. Similarly, David Gee, Ph.D.

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Lipoic acid also gready enhances the potency of vitamins c and e. In one fascinating study from Dr. Packer's laboratory, three groups of 12-week-old mice were given different diets. One group was given a normal diet; the second was given a vitamin E-defi-cient diet, and the third was given a vitamin E-deficient diet but supplemented with lipoic acid. The animals in the first group developed normally, but the animals in the second group (the vitamin E-deficient group without lipoic acid) developed severe wasting syndrome and seemed to shrivel up.

The Complete Book of Alternative Nutrition Selene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books See book keywords and concepts

This group, which includes vitamins c and e, beta-carotene and selenium, is believed to protect human cells from free radical damage, a process that may play a role in the early development of cancer. Besides being rich in nutrients, ancestral diets also tend to be low in fat. And whether it's on your steak or hanging over your belt, fat is a well-documented risk factor for cancer. Since our ancestors ate a lean diet and were themselves fit and trim, they were doubly protected.

The Clinician's Handbook of Natural Healing Gary Null, Ph.D. See book keywords and concepts

This review article discusses the findings of previous in vitro and in vivo studies which found that sugar, steroid, and light-induced cataracts to be significantly prevented by vitamins c and e. Previous epidemiological research has also demonstrated that high intakes or blood levels of antioxidants reduce the risk of cataracts in humans. —H. Gerster, "Antioxidant Vitamins in Cataract Prevention," Z Ernahrungswiss, 28(1), March 1989, p. 56-75.

The Effect of vitamins c and e on Lipid Peroxidation in Stored Erythrocytes," Annals of Clinical Laboratory Science, 23(1), January-February 1993, p. 51-56. This randomized, single-blind, controlled study examined the effectiveness of dietary modification aimed at increasing plasma ascorbic acid levels one week following acute myocardial infarction. Results suggest that an antioxidant-rich diet increases the plasma level of ascorbic acid and can decrease the plasma levels of lipid peroxide and cardiac enzyme.

A Possible Role for vitamins c and e in Cataract Prevention," American Journal of Clinical Nutrition, 53(1 Suppl), January 1991, p. 346S-351S. High levels of two of the three vitamins examined in this study (vitamin E, C, or carotenoids) were found to be associated with a reduced cataract risk when compared to subjects with low levels of at least one of the vitamins. —P.F. Jacques, et al., "Antioxidant Status in Persons with and without Senile Cataract," Arch Ophthalmol, 106(3), March 1988, p. 337-340.

The Complete Book of Alternative Nutrition Selene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books See book keywords and concepts

Take a daily vitamin supplement containing vitamins c and e and beta-carotene. • Go ahead and enjoy small amounts of nuts and seeds. Despite their high fat content, they're good sources of vitamin E and beneficial oils. Essentially, this meal plan is very similar to ones practiced by our hunter-gatherer ancestors, says Dr. Kradjian. The benefits of such a plan make sense. After all, our bodies evolved on low-fat, plant-based nutrition. Modern diets have changed in a hurry; our bodies, however, have not. "Not one in a hundred doctors accepts my viewpoint," Dr. Kradjian acknowledges.

It's similar in structure to a vitamin, and it has super antioxidant powers like vitamins c and e and beta-carotene. These qualities alone make it a good supplement for those with CFS. But there's more. This supernutrient acts like a spark plug for your body, reacting with other enzymes so your cells can convert protein, carbohydrates and fats into energy. "People with CFS frequently say they feel better with coQ10 supplementation," says Dr. Magaziner. Does that mean they're deficient in coQi0? Not necessarily, says Dr. Cheney.

Our body fights this constant oxidation onslaught with the compounds commonly known as antioxidants, such as vitamins c and e and beta-carotene. And now some researchers believe that melatonin is the Sherman tank of antioxidants, because while most antioxidants are limited to protecting just certain cells in certain parts of the body, melatonin can go anywhere, says Russell Reiter, D.Med., Ph.D., professor of neuroendocrin-ology at the University of Texas Health Science Center in San Antonio. "At the correct levels, it can even help stave off the damaging effects of radiation," says Dr. Reiter.

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Fruits and vegetables contain an abundance of natural antioxidants, particularly vitamins c and e and beta-carotene as well as dozens of other free radical-fighting compounds. "When you look at long-term population studies, people eating vegetarian diets appear to gain protection from diseases that are believed to be related to free radical damage," says Dr. Jenkins. "They live longer, healthier lives.

The Complete Book of Alternative Nutrition Selene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books See book keywords and concepts

Klaper, are the antioxidant vitamins c and e and beta-carotene. They're called antioxidants because they prevent damage from a process known as oxidation. If left unchecked, oxidation results in all manner of cellular damage—wrinkled skin, cataracts, arterial plaque and, some researchers believe, certain types of cancer. But vitamins and minerals are only one part of the story. Fruits and vegetables are loaded with thousands of different compounds known as phytochemicals, many of which have shown cancer-fighting potential in laboratory studies.

The Clinician's Handbook of Natural Healing Gary Null, Ph.D. See book keywords and concepts

Khachadurian, "Dietary Supplementation with vitamins c and e Inhibits in Vitro Oxidation of Lipoproteins," Journal of the American College of Nutrition, 12(6), December 1993, p. 631-637. Results of this study demonstrated that the combined pretreatment with tocopherol and nifeipine pretreatment prevented acute cardiac reactions as seen by changes in STI values in women with breast cancer. —R. Lenzhofer, et al., "Acute Cardiac Toxicity in Patients after Doxorubicin Treatment and the Effect of Combined Tocopherol and Nifedipine Pretreatment," Journal of Cancer Res Clin Oncol, 106(2), 1983, p.

The Complete Encyclopedia of Natural Healing: A Comprehensive A-Z Listing of Common and Chronic Illnesses and Their Proven Natural Treatments Gary Null, Ph.D. See book keywords and concepts

Antioxidants, in particular, such as vitamins c and e, can shelter the arteries and heart from free radical damage by protecting the tissues that line the artery walls. •Vitamin C...Vitamin C supplementation should be an integral part of everyone's life, as it works to prevent cancer, heart disease, and other serious disorders. This vitamin should be consumed in quantities of 500 to 1,000 mg three to five times per day because of its tendency to be excreted from the body. •Vitamin E...

By having vitamin E reduce the occurrence of blood clotting and oxidation in the arteries, these vessels are able to heal and recover briskly, guaranteeing the clear passage of oxygen through the arteries and into the tissue. vitamins c and e work even better with the addition of beta-carotene and selenium. •Bioflavonoids...Studies show that bioflavonoids protect against cardiovascular disease and heart attacks. The bioflavonoid quercetin is particularly important in this regard.

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