Vitamin Information Center

Hippocrates wisely stated back in 400 BC, “Let food be your medicine and medicine
be your food.” Modern research has validated this doctrine. Today we know that what
we eat is a major determinant of health, and that food provides both nutritive and
healing properties.
Functional foods, as defi ned by the International Food Information Council, are
“foods or dietary components that may provide a health benefi t beyond basic nutrition.”
In other words, these foods provide more than just vitamins and minerals; they
contain compounds that have benefi cial actions in the body and can reduce the risk of
chronic disease. These are foods that you want to include more of in your daily diet.
Below are some examples of functional foods and their associated health benefi ts.
• Apples provide both soluble and insoluble fi bre (one medium apple with skin provides
about 3 g of fi bre). Apple skins are a major food source of a type of fl avonoid
called quercetin, which is a potent antioxidant that helps protect against heart disease
and cancer. These fl avonoids, along with vitamin C, give apples immune- bolstering
properties. Phenolic compounds found in apple skins provide protection against
many chronic diseases and have recently been found to provide UVB sun protection.
So there is a lot of truth to the saying, “An apple a day keeps the doctor away.” Fuji
apples have the highest concentration of phenolic and fl avonoid compounds, but Red
Delicious apples are also quite high.
• Berries, cherries, and red grapes contain plant pigments called anthocyanidins, which
give these fruits their radiant red and purple colour. Anthocyanidins have antioxidant
properties, preventing free radical damage and reducing the risk of chronic disease.
These compounds are also important for proper brain and blood vessel function.
• Broccoli contains sulphoraphane and indole-3 carbinol, antioxidants that neutralize
free radicals, enhance detoxifi cation, and may reduce the risk of cancer. These
compounds are found in other cruciferous vegetables, such as kale, caulifl ower, and
cabbage. Try to have a serving of these foods every day.

• Carrots are an excellent source of many antioxidant compounds, particularly
beta-carotene, which is part of the carotenoids. Carotenoids help protect against
cardiovascular disease, cancer, macular degeneration, and cataracts, and they
also promote good night vision. New research is looking at the effects of another
phytonutrient in carrots, called falcarinol, and its ability to reduce the risk of colon
cancer. To get the maximum amount of nutrients from carrots, eat them raw or
lightly steamed.
• Chocolate and cocoa provide various fl avonoids that provide antioxidant benefi ts
for the heart and other organs. Dark chocolate contains more antioxidants and
less fat than milk chocolate. Look for products that contain 70 percent or more
cocoa.
• Citrus fruits contain fl avanones (a type of fl avonoid), antioxidants that reduce
free radicals, prevent cellular damage, and boost defences against viral infections.
Oranges, grapefruit, lemons, and limes offer a wide range of nutrients (vitamin C,
folate, and fi bre).
• Collard greens and kale contain plant pigments called lutein and zeaxanthin, which
are important for eye health and can reduce the risk of macular degeneration (agerelated
blindness). Supplements of lutein have been shown to improve vision in
those with macular degeneration and prevent disease progression. One to two servings
of kale or collard greens per week provide the recommended amount of lutein
and zeaxanthin. Other food sources include spinach, broccoli, and leeks, but they
contain a lesser amount.
• Cranberries contain proanthocyanidins, which have been shown to reduce the risk
of urinary tract infections. Preliminary research also shows that these compounds
may help lower cholesterol, improve gum health, prevent ulcers, and prevent brain
damage after a stroke. The bladder benefi ts are seen with one to two glasses of juice
daily. Look for pure cranberry juice or low-sugar juice cocktail.
• Fish and fi sh oils contain omega-3 fatty acids (EPA and DHA), which have been
found to reduce risk of coronary heart disease. Specifi cally, they reduce triglycerides,
increase HDL (good cholesterol), reduce infl ammation, prevent clotting, and
reduce blood pressure. They are also known to be benefi cial for vision and brain
health. Choose wild (not farmed) fi sh.
GET YOUR OMEGA-3S
The recommended intake of fi sh oils for heart health is 1–3 g daily from supplements or
one to two servings of fi sh per week. Sadly, our fi sh supply is contaminated with PCBs,
dioxins, and pesticides, which increase the risk of cancer. Farmed fi sh, especially salmon,
contains the highest amount of toxins. Health authorities recommend consuming

no more than six meals per year of farmed salmon. Wild Pacifi c salmon has fewer toxins
and can be eaten once or twice a month. You can also get your omega-3s through a
fi sh oil supplement. Look for a quality product that is tested for purity and provides at
least DHA and EPA.
• Flaxseed provides lignans, plant compounds with antioxidant activity that may
protect against heart disease and some cancers. (It lowers LDL cholesterol, total
cholesterol, and triglycerides.) Flaxseed is a good source of dietary fi bre (14 g of
fi bre per 50 g serving) and is thus used to relieve constipation and to treat ulcerative
colitis and irritable bowel syndrome. Flaxseed also contains benefi cial omega-3
fatty acids. To obtain all the benefi ts, eat the milled fl axseed or get whole seeds
and crush them in a food processor or coffee grinder. Take 15 mL (1 tbsp) once or
twice daily. Store milled seeds in the refrigerator or freezer in an opaque, airtight
container; they will be stable for 90 days.
• Garlic contains sulphur compounds, which offer a number of health benefi ts. Studies
have shown that garlic mildly reduces cholesterol, reduces LDL oxidation (atherosclerosis),
prevents blood clotting, and fi ghts cancer. It also possesses anti-infl ammatory,
antibacterial, and antiviral effects. Studies have found benefi ts with as little as 900
mg of garlic per day, which is approximately equivalent to one clove.
• Ginger has a long history of use for relieving stomach problems. Clinical studies have
validated its benefi ts for preventing the symptoms of motion sickness (especially
seasickness) and in the treatment of nausea and vomiting associated with pregnancy.
The active compounds in ginger, called gingerols, have potent anti-infl ammatory
effects, making it helpful in the treatment of arthritis and other infl ammatory conditions.
New research suggests that ginger may also help fi ght cancer. Choose fresh
ginger over the dry (powder) form to maximize intake of the active compounds.
• Green tea is rich in catechins (a type of fl avonoid) called epigallocatechin gallate
(EGCG). This compound has been found to reduce the risk of certain cancers,
reduce the size of existing tumours, and inhibit tumour growth. It also supports
heart function by lowering blood pressure and reducing the risk of fatal
heart attacks. EGCG also supports nerve function and may benefi t Parkinson’s
and Alzheimer’s disease. Recently EGCG has been found to reduce body fat and
improve metabolism. Most studies evaluating the health benefi ts of green tea involved
drinking 750–2,500 mL daily. Black tea, white tea, Oolong tea, and other
teas derived from the plant Camellia sinesis may offer similar health benefi ts but
are not as widely researched.
• Oat bran contains a soluble fi bre called beta-glucan, which has been shown to
lower cholesterol and reduce the risk of heart disease. Studies have found that 3 g
of beta-glucan daily can reduce total cholesterol by an average of 5 percent. This

amount can be found in approximately 60 g of oatmeal or 40 g of oat bran. Other
good forms of soluble fi bre are psyllium, apples, and beans.
• Onions contain a variety of nutrients, such as vitamin C and chromium. Powerful
sulphur compounds in onions are responsible for their pungent odour and for many
of their health benefi ts. They can help reduce blood sugar, cholesterol, and blood
pressure. Onions provide a concentrated source of the fl avonoid quercitin, which
helps reduce infl ammation and may halt the growth of cancer. Cooking meats with
onions may help reduce the amount of carcinogens produced when meat is cooked
at high heat. There are many varieties of onions. In general, the more pungent an
onion, the more active compounds and health benefi ts it has.
• Soybeans contain isofl avones (daidzein and genistein), which help reduce cholesterol
levels, fi ght cancer, increase bone density, and reduce menopausal symptoms.
Research suggests that consuming 25 g of soy protein daily can provide a signifi cant
cholesterol-lowering effect. Aside from soybeans and tofu, you can get the benefi ts
of soy protein by eating soy nuts, soy milk, soy yogurt, and bars and shakes containing
soy protein.
• Tomatoes contain an antioxidant called lycopene, which has been found to reduce
the risk of prostate and colon cancer, support prostate health, reduce blood clotting
and infl ammation, and reduce heart attack risk. Most studies found health benefi ts
with an intake of 8–10 mg daily. Lycopene is also present in tomato sauce, tomato
paste, and ketchup, which contain a higher amount of lycopene than fresh tomatoes.
To obtain 10 mg of lycopene, you would have to eat about 10–15 raw tomatoes,
60 mL (2 oz.) of ketchup, or 20 mL (4 tsp) of tomato paste. Lycopene is also found
in papaya, strawberries, watermelon, guava, and pink grapefruit.
• Yogurt contains active bacteria cultures known as probiotics or friendly bacteria,
which improve gastrointestinal health (digestion and elimination) and immune
function. These active cultures also help digest the naturally occurring sugar (lactose)
in dairy products that causes bloating and diarrhea in some people. Avoid
the “diet” or “light” yogurts, since they are sweetened with aspartame, a chemical
whose safety in food is questionable. The amount of probiotics in yogurt varies
with brand and storage. For this reason those looking for the consistent benefi ts of
probiotics often opt for supplements.
Many compounds found in functional foods are available in supplement form.
Supplements often provide a standardized amount of the active compounds, they are
easy to take, and are a great way to complement the diet.
The health benefi ts make functional foods worthy of inclusion in your daily diet.
Try to have a few each day. Look for organic products to reduce your exposure to
harmful pesticides.

The acai berry is a fruit about as small as a grape and can be found predominantly in Brazil, particularly in the Amazon rainforest. The acai berry has slightly less pulp than a grape. In fact, only 10% of the fruit can be considered as berry; the other 90% of it are mostly seed and pit. The berries are being harvested by people in the Brazil region and are being used as food, most especially as part of their breakfast. It is a large part of the diet of people living in the Amazon area. More than that, the acai berry is also an important medicinal plant. For hundred of years, people of the Amazon have used this fruit to cure the more common ailments; it is even said to be part of the region’s folklore.

The acai berry first started to gain popularity in of Rio de Janeiro, a country that is thousands of miles away from the Amazon rainforest. The acai berry and its derivatives can be used to augment workouts and is particularly helpful in athletic activities. This is because the acai fruit is known to be a very effective energy booster. Just recently, the acai berry has also been gaining popularity in many other countries as well. In America, interest in this fruit has been increasing in the media, supported by medical professionals, scientists, and nutritionists. They have been raving about the many health benefits of the acai berry, its nutritional qualities, and its weight loss aiding properties.

The acai berry has been dubbed as a “superfruit” or a “superfood.” This is because the antioxidant properties of the acai berry are unsurpassed by any other fruit in the world. In truth, no fruit ever comes close to the free radical fighting ability and the total nutritional value of the acai berry. It is said to contain not only the largest amount of antioxidants than any other given fruit, but the acai berry reportedly contains the most number of different types of antioxidants and the most amount of percentage of some given antioxidant in one fruit. Besides the antioxidant elements, the acai fruit also contains the healthy fats (monounsaturated fats), iron, fiber, and amino acids.

However, there is one problem with the distribution of the acai berry, despite its increasingly high demand worldwide. The fruit spoils very easily - mostly just one day after harvesting. As the berry spends time off the tree after harvesting, the rapid decline of the fruit makes it lose much of its nutritional content and the antioxidant contents. This is basically the reason why you can’t find it on groceries in the United States or anywhere else. However, the manufacturers are now increasingly finding ways of packing and selling acai berry products, specifically for those weight loss watchers. One of the processes that is being used today to preserve the acai berry is to do freeze-drying of the fruit right on the site of harvest. It is then kept on a frozen state until it is delivered to the processing plant or other markets. This process still does not retain all the important nutritional qualities of the fruit but at least it is making it marketable. Much still needs to be studied about the acai berry and it will surely be scrutinized on a much larger scale these coming years.

Heart disease is the leading cause of death in the United States today, and acute myocardial infarctions - heart attacks - make up a considerable number of those deaths. Over 850,000 Americans had a heart attack in 2007 alone. For years, scientists and physicians have sought ways to prevent heart attacks or to blunt their effects when they are happening.

A new international study suggests that folic acid, or vitamin B9, can do just that.

Heart attacks result from a lack of oxygen supply to the heart muscle itself, which has serious consequences because the heart is a highly active muscle that needs a lot of oxygen to work. The early period of low oxygen is called ischemia, but after a time the damage can become permanent, a condition known as an infarct.

An infarct can cause severe tissue scarring, changes in the structure and size of the heart muscle, arrhythmias or abnormal heart rhythms, long-term heart failure, blood clots and increased risk of future heart attacks. The best way to prevent these consequences is to reduce the severity of the initial heart attack.

A group of cardiologists and scientists led by David Kass from Hopkins looked at folic acid, which has long been thought to be able to help heart function. Folic acid is known to have antioxidant properties, which decrease tissue damage by soaking up toxic particles known as free radicals.

The scientists gave folic acid to rats before experimentally inducing heart attacks, to see if the vitamin could decrease the effects of ischemia. In comparison with non-treated controls, rats on folic acid had less heart damage and better recovery from heart attacks. They showed significantly less tissue damage when looked at under a microscope.

A fairly short treatment dose at a high concentration - lasting just one week before the induction of a heart attack - was sufficient to create a protective effect. Overall, the treated rats had infarcts about 90 percent smaller in size than in the untreated controls.

Drawing from these preliminary experiments on mice, researchers concluded that pre-treatment with folic acid can help lessen the severity of tissue damage caused by myocardial infarction, or heart attack.

There are several potential mechanisms for the results observed by the researchers. It is known that the heart continues to pump during a heart attack, often at an even greater rate to compensate for the oxygen decrease caused by an injured heart. This continued high-rate beating is energetically costly for a damaged heart.

Folic acid is known to work in the mitochondrion, the part of the cell that produces chemical energy. This study and others suggest that folic acid could act as a reserve of the cellular energy currency, phosphate, even when the heart muscle is damaged.

The extra phosphate levels provided by folic acid might be enough to tide over the heart until normal oxygen levels are restored, thus reducing the long-term effects of a heart attack.

Current therapy for treating patients after a heart attack involves using a range of medications, including drugs like Lipitor that decrease the buildup of cholesterol in the coronary arteries, as well as drugs like aspirin that thin the blood and reduce inflammation.

Surgery on the heart muscle or on the coronary arteries, either with angioplasty or an arterial bypass, may also be performed.

The next step is a study of the effects of folic acid on human heart attack patients. A major complication is the dose: The mice received a dose that would be very difficult for people to take orally on a regular basis.

Folic acid is found in a variety of vegetables and is a common ingredient in multivitamins. Previous studies have indicated beneficial effects of folic acid on the brain and other organs.

It has also long been known that taking folic acid during pregancy reduces the risk of spina bifida, a birth defect that causes mental retardation and paralysis.

If the results of this study, which appears in this week’s issue of the journal Circulation, are replicated in humans, they could provide an easy way to help reduce the severity of heart attacks in hundreds of thousands of patients.

Natural Skin Care Benefits

When it comes to treating anything in the body, doing it naturally is always the best way. The less chemicals one puts into their body the better off the body is. Skin problems, just like every other problem in the body, may at times require chemical treatments. When chemicals are not the only form of treatment however, knowing what natural treatments are available is a good idea. The Healing Benefits Of Tamanu Oil

Tamanu Oil is made from the nut kernels of the Tamanu Tree. While the tree itself does grow inland, it prefers salty, sandy soil, with the result that it tends to grow profusely near the sea. The native Ni Vanuatu people claim that the best Tamanu Oil comes from the trees that grow near coastal areas, rather than from those that grow inland.

The ability of Tamanu Oil to heal the skin surpasses that of most, if not all, modern day skin care products. Scientific studies show that Tamanu Oil is a significant healing agent because of its ability to produce new skin tissue and because of its anti-inflammatory, anti-neuralgic, antibiotic and antioxidant properties.

Organic Skin Care Benefits

* gently support the skin’s natural functions and regenerative healing forces.

* protect the integrity of the skin’s natural eco-system.

* soothe, moisturize, and lubricate skin that is dry, sensitive and irritable.

* purify and balance oily skin conditions.

* protect from premature aging skin.

The Benefits of Using Evening Primrose Oil for Your Skin :

-Rejuvenate Your Skin

-Produce Anti Aging

-Drastically Decrease Fine Lines and Wrinkles

-Help Smooth Out Rough Skin

-Help Hydrate Terribly Dry Skin

Daily skin care routine

Whatever your skin type, the brands you find at your local drugstore are typically your best bet. Larger skin care companies have the biggest budgets for research and development, and can sell highly effective products at affordable prices. There are a couple of products I recommend splurging on if you can - keep reading to find out which ones.

Cleansing

Cleansing is the first essential step in your daily skin care routine. Cleansing the face 2-3 times a day; is adequate for normal skin. If your skin is oily a more frequent cleansing i.e. 4-5 times a day is necessary. If your skin is dry it is best to avoid frequent washing and you may have to use a suitable oil-based cosmetic cleanser instead of soap, which has a dry effect.

Moisturizing

Regular use of a suitable moisturizer benefits your skin. The moisturizer not only replaces the water lost from the skin but also prevents its loss to the surroundings. It protects the skin against the drying influences of the environment such as the effects of the sun, cold and heat. Tinted moisturizers are very helpful under foundation. It always keep the make up moist.

Skin care by natural products really suits any kind of skin and it is recommended to habituate using natural skin care products on everyday basis.

Daily skin care Tips:

1. Each day when you take your bath or shower, try to use luke warm water. Hot water dries out the skin.

2. Avoid using harsh soaps which dry the skin. Deodorant soaps are often very harsh and drying.

Hydride ions are strong proton acceptors and hence fatal to free radicals. Silica hydride is consequently a powerful antioxidant that can be used to protect your body against the ravaging effects of these free radicals that destroy the cells of your body, and due to its other unique properties this is a molecule that could be a very useful participant in the various redox reactions that occur naturally within our bodies every microsecond of every day of our lives.
Continue Reading…

Hydride ions are strong proton acceptors and hence fatal to free radicals. Silica hydride is consequently a powerful antioxidant that can be used to protect your body against the ravaging effects of these free radicals that destroy the cells of your body, and due to its other unique properties this is a molecule that could be a very useful participant in the various redox reactions that occur naturally within our bodies every microsecond of every day of our lives.
Continue Reading…

Recent surveys have shown that one in four of us are completely confused with the official guidelines on healthy eating.

Take red meat for instance. Does it cause cancer or is it good for us? Is alcohol bad or good in moderation and should you stop drinking if you’re pregnant. How about tea and coffee - is the caffeine bad for us or not? Continue Reading…

Vitamin C, also known as ascorbic acid, offers a number of benefits to our health. It is found in fruits and vegetables and has antioxidant properties. Antioxidants helps the body fight the symptoms of aging and keeps blood cells healthy from toxic substances that may lead to cancer.

The best benefit vitamin C offers is aiding the formation of collagen. This is the protein substance that keeps all cells together. Vitamin C is active within the cell wall where it transforms pro-collagen into collagen. Without it, the formation is interrupted. Another benefit is that it helps iron absorption. Iron is essential to maintaining clear and healthy skin, a fresh complexion and healthy teeth. It is also necessary for the function of all glands and organs. Iron also aids in relieving both psychological and physical stress.

It is easy to understand why vitamin C is so important to our body. It benefits our health is many aspects, aiding our body both from the inside and outside. If your diet lacks vitamin C, some symptoms may include skin hemorrhages, anemia, slow healing and soft gums. Another result of vitamin C deficiency can be faster aging. A lack of vitamin C in your diet also leads to a weak immune system, resulting in a low resistance to diseases. A deficiency may also cause various drugs and pollutants in the environment to affect your health greatly. In the worst case it could lead to the development of scurvy with symptoms like bruises on the skin and bleeding from the mucous membranes.

Vitamin C exists plentifully in nature and it is very uncommon to see people lacking it in their diet. The most common source of vitamin C is from citrus fruits such as oranges and limes. Another good source is vegetables like tomatoes, broccoli and potatoes. It is also available in other foods such as melon, strawberries, spinach and mangoes. However, the quality of the vitamin can easily be damaged by exposure to air, slicing, cooking or in other stages of food processing. To get as many benefits of vitamin C as possible, it is always best to eat fresh fruits and vegetables.

Although vitamin C plays an important role in a healthy diet, excess intake is not recommended. Vitamin C is water soluble and is not harmful, but large doses may cause diarrhea. The maximum recommended daily dosage is about 2000mg per day.