For vitamin E, four tocopherol members are better than one.

VITAMIN E found in nature has always been superior to the vitamin E found in the common supplement pills we consume. Why? Because most vitamin E pills contain only alpha tocopherol whereas now we know that natural vitamin E gives us not one (alpha-) but four (alpha-, beta-, gamma- and delta-) tocopherol members.

It is only recently that scientists have found the long-ignored members – gamma, beta and delta tocopherols – of the vitamin E family to have important functions, some of which are different from that of alpha tocopherol. While alpha tocopherol alone does provide certain benefits, it has been found that the best benefits of vitamin E supplementation come when it contains all four tocopherol members of the vitamin E family.

A study published in the February 2005 issue of the American Journal of Clinical Nutrition found that the intake of a mixture of vitamin E from food sources rather than from supplements is associated with a reduced risk of Alzheimer’s disease (AD).

“High intake of vitamin E from food (alpha-, beta-, gamma-, delta tocopherol), but not supplements (which usually contain only alpha tocopherol), is inversely associated with Alzheimer’s disease,” wrote Martha Clare Morris, ScD, PhD, from Rush Institute of healthy Aging in Atlanta, Georgia, and colleagues. “Because vitamin E is composed of four different tocopherol members (alpha-,beta-, gamma- and delta-) … and because vitamin E supplements usually consists of alpha tocopherol only, one possible explanation for the seeming inconsistency is that the effect (benefit) is not due to alpha tocopherol alone but to a combination of tocopherol members.”

Free radicals can stimulate and intensify inflammation by turning on genes that promote inflammation. Many serious degenerative conditions, including atherosclerosis (hardening of the arteries), various types of cancer and Alzheimer’s disease, appear to be promoted by chronic inflammation.

A recent report published on Dec 21, 2004 by the Proceedings of the National Acedemy of Sciences (led by a team of scientists including Qing Jiang, formerly of Children’s Hospital and Research Centre in Oakland, California). The research had nothing against alpha-tocopherol. “Alpha tocopherol has justifiably earned a good reputation as an antioxidant,” said Jiang in a news release. Instead, she wanted to see if other members of vitamin E were promising.

Jiang, currently assistant professor of foods and nutrition at Purdue University in Indiana, US, has studied gamma tocopherol before. In 2000, she and her colleagues found that it inhibits inflammation, which has been linked to cancer. [Journal – Proceedings of the National Academy of Science (Oct 2000) ]

This time, Jiang’s team studied gamma tocopherol against human prostate and lung cancer cells. They found that gamma tocopherol inhibited the spread of prostate and lung cancer cells without hurting the healthy cells. That indicates that gamma tocopherol might be able to combat cancer without damaging unaffected cells. The results were even better when gamma tocopherol got a little help from its other team members.

Mixing other members of vitamin E – including gamma tocopherol – was even better at blocking cancer’s spread. “Combinations of different members of vitamin E may be superior to each alone,” writes the researchers.

The summary of the recent findings is that taking alpha tocopherol alone may not provide the full benefits of vitamin E.

This article is courtesy of Pahang Pharmacy. For more information, e-mail starhealth@thestar.com.my. The information provided is for educational purposes only and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

Nutritional Armor - It would be nice if you could put on armor everyday to protect your body from all those things which would harm it. Cell research has shown that free radical damage causes early aging, and free radicals come from the environment. The good news is that nature holds secrets like the Acai berry which can be consumed and become a natural armor against free radical damage.

When you read Acai facts, it’s hard to believe this amazing fruit has not been used in most health products. The berry contains an intense concentration of flavanoids called anthocyanins known to reduce the occurrence of heart disease. Acai also contains fatty acids which help the body absorb the fat soluble vitamins like A, D and E.

The nutritional armor you wear when using Acai also includes a variety of vitamins and other elements like phytochemicals. There is calcium, fiber and protein also packed into these little berries. You will find minerals like potassium and magnesium which are required by your body’s systems for efficient operation.

Knights on White Horses

When you read the facts about Acai, it’s easy to see that consumption of the berry will give you the ability to fight disease and increase your energy levels. When you put on Acai armor, it’s like having knights on white horses come to your defense. Except in this case the “knights” are essential nutrients and the “white horses” are the antioxidants.

Reading Acai facts presents an interesting story of a plant known to contain exceptional health benefits for years. In South America the Acai berry has been used in fruits drinks as a nutritional supplement. The fact is the berry has up to 30 times the number of anthocyanins as any other dark colored fruit.

Most people have read about the heart health benefits of drinking a glass of dark wine each day. It’s the anthocyanins in the wine which are protecting your cardiovascular system. It’s amazing to think this natural remedy has been hiding in the Amazon for thousands of years.

A summary of Acai facts shows you the tremendous nutritional value of the berry. The berry is turned into a delicious drink that can be used regularly in your daily diet. It makes it easy to insure you are getting the nutritional supplementation you need to stay as healthy as possible. Acai Facts You Never Knew!

Before we dig into the amazing acai facts, let’s take a look at the famous acai story. Legend says that there lived an Amazon Indian girl called “Iaca.” Her father was the chief of the tribe. It so happened that their tribe faced acute shortage of food. Thus, the chief ordered every newborn to be killed in order to let the existing members survive. When the chief’s daughter, Iaca, gave birth to a baby, the tiny life had to be terminated too! Iaca couldn’t overcome her baby’s death and wailed for many days in her hut.

One day, she heard a cry outside. Curiosity got the better of her and she followed the baby’s cry that led her into the forest. She came across a tall, attractive palm tree loaded with dark purple tiny berries. This came as a rude shock to her. Here was so much food for the tribe and she had to kill her baby! This harsh truth struck her like a bolt of lightening and she died right there against the tree.

The next day, the tribesmen found Iaca’s body and the treasure of food too. The rule was removed and the tribe became healthier and stronger after eating the wonder fruit, which was named as “Acai” after the chief’s daughter. Actually, it’s “Iaca” spelled backwards!

Among all the interesting acai facts, one especially intriguing is that out of all the native Indian tribes, only those who consumed acai berries survived; the rest perished due to European germs!

Astounding Acai Facts! Acai juice is known popularly as the “Wine of Amazon.” Acai can’t be transported in its whole fruit form. It has to be processed into freeze dried powder or liquid form. The amount of disease-combating antioxidants found in acai is higher than any other fruit found on the earth. The ORAC value of acai berry is 1026 as compared to spinach’s 150 and broccoli’s 130! Acai berry contains anthocyanins that are 30 times more than that present in red wine! This fruit is rich in vitamins A, B1, B2, B3, C, and E; minerals like calcium, iron, and phosphorus; protein, dietary fiber, and essential fatty acids like Omega 3, 6, and 9 that are also present in virgin olive oil. This fruit with abundant health benefits and loads of nutrients is dark purple in color and just one inch in diameter!

Brazilians have been relishing on acai fruit for decades. A cold bowl of these rejuvenating berries for breakfast daily is your way towards a healthy and youthful life in the future. Chomp Chomp!

The fact is that using the Acai berry will increase your energy, improve organ function, strengthen the immune system and fight free radicals. It’s hard to find a single product which can accomplish so much in one drink. Read the facts and see for yourself all of the health benefits.

A new study finds high dose injections of Vitamin C can reduce cancerous tumors by half.

And what’s more — the treatment does not harm healthy cells, meaning
There are fewer difficult side-effects, often experienced with traditional cancer treatments like chemo and radiation.

Go home and die. That’s what doctors told 59 year old Arlindo Olivera.
His lung cancer was so advanced, it had spread to his brain and doctors
Said there was nothing they could do. Today, Arlindo is cancer free.

Arlindo believes his cancer is gone because of Vitamin C treatment.

Dr. Scott Greenberg says he has successfully treated many people with
Vitamin C infusions, including Arlindo.

Some doctors believe Vitamin C treatment works by killing the cancer
cells.

Researchers at the national institutes of health say it may also work as
An anti-oxidant protecting cells from the damage of free radicals.

The national institutes of health study treated mice with aggressive brain, ovarian and pancreatic tumors.
Tumor growth and weight was reduced by 41 to 53 percent and the brain cancer stopped spreading.
Doctor Greenberg says it only works in very high intravenous doses and can be used along with traditional chemo and radiation.
He says it’s a valuable option for those who don’t respond to other treatment.

Arlindo continues to be cancer free.
The treatment is not covered by insurance, but costs considerably less
Than standard chemotherapy or radiation.
It’s about 125 dollars per treatment versus several thousand dollars.

Health benefits
The primary health benefit of vitamin E is that it’s an antioxidant support. Antioxidants play a crucial role in the body as they help protect against free-radical damage.

Every day, we are exposed to a variety of free radicals, such as air pollutants, cigarette smoke and other toxins that we take in over time that have a disastrous effect on our health.

Antioxidants help fight off these free radicals so that we can stay disease-free. Most notably, antioxidants can help with the war against cancer and cardiovascular disease — two of the largest health problems around.

Vitamin E also helps support a healthy immune system, as well as aid in the process of DNA repair.
Foods
Vitamin E is mostly found in nuts, oils and leafy vegetables. Here is a list of the foods that you should concentrate on consuming to meet your daily requirements for this nutrient:
Wheat germ oil
Almonds, dry roasted
Sunflower seeds, dry roasted
Sunflower oil
Safflower oil
Hazelnuts, dry roasted
Peanuts and peanut butter
Corn oil
Spinach
Broccoli
Soybean oil
Kiwi
Mango
Recommended intake
The recommended daily allowance of vitamin E for men aged 14 and over is set at 15 mg, which is equal to 22.5 IU (International Units).

Additionally, certain individuals with health conditions are unable to meet their vitamin E needs because they have difficulties digesting or absorbing dietary fat. This includes those with Crohn’s disease and cystic fibrosis.

On the other hand, there is an upper intake level set at 1,000 mg (1,500 IU) per day to prevent symptoms of toxicity. Most people have trouble just getting the recommended intake, so unless you are supplementing in very large doses, it is unlikely you’d ever reach this level.
vitamin e and heart disease
Some researchers believe that vitamin E plays a large role in helping to prevent the development of coronary heart disease, as it limits the amount of oxidation in low-density lipoprotein cholesterol (bad cholesterol) in the blood. When oxidation takes place, it causes artery blocks, which can lead to heart attacks.

Individuals who have the highest optimal intake of vitamin E show a 30% to 40% lower incidence of heart disease than those who aren’t getting enough.

Furthermore, proper vitamin E intake helps to prevent the formation of blood clots, which again, can lead to heart attacks.

incidental benefits of vitamin e
An incidental benefit of vitamin E intake is improved dietary fat consumption. Since the typical foods that contain vitamin E are rich in healthy fats, the quality of nutrition you are getting is optimal. Almonds, sunflower and safflower oil, and hazelnuts are all great sources of dietary fat, so focus on including more of them in your daily diet to increase your vitamin E intake.
eat your vitamins
Ensure you’re not overlooking the importance of vitamin E in your diet. Far too many people are “fat-phobic” when, in actuality, fat is essential for proper health — even more essential than carbohydrates. Not only will consuming foods rich in vitamin E help supply all the benefits described above, but they are also a great source of energy that don’t have a negative effect on blood sugar level.

Resources:
http://ods.od.nih.gov

The whole cosmetic market is trying to turn back the clock on maturing skin. There is the growth in products designed to prevent the skin from aging, and also to force the skin to act “Younger”., reprogramm it to be healthy and younger.

Among the great ingredients which are already been scientifically proved to offer transdermal and oral delivery of skin -plumping,synthesis of collagen,and inhibiting of lipid peroxidation is Vitamin C.

Retinol( Vitamin A) is among few substances, according to dermatologists that have already demonstrated the ability to reduce and prevent wrinkles and photoaging.Retinol induces skin’s cell turnover and boosts collagen deposits. It stimulates the production of new blood vessels in the skin, which improves skin color.Vitamin A, contained in retinol, allows ro absorb harmful UV rays and scavenge damaging free radicals. It can actually redirect aged cells to behave in a more youthful manner.

Vitamin E as Tocopherol is improving appereance of scars and helps to speed wound healing. It serves to smooth and soften skin’s texture.It is very effective antioxiadant protecting from UV induced oxidative damage, that can lead to cancer.

Adorage MD is a skin care line which is developed for women who want to be happy withtheir skin and appearance at very age.Our goal sis not to deny the age, but to make people adore how they look at any age.So, the founders of the line used all the latest advances of cosmetic technology together with old botanical recipe from France.

Knowing that Vitamin C is usually unstable, thus can be harmful, increasing the production of free radicals,being oxidized, Adorage developers used a watre soluble derivative of Vitamin C-Magnesium Ascorbil Phosphate(MAP). Map is rapidly gaing popularity in skin care, having the same potential as pure Vitamin C,but is stable,doesn’t have exfoliating and allergic effects as most Vitamin C formulas.

Adorage’s Vitamin C gel, containing MAP, has superior percutaneous absorbtion, protects skin from oxidation and UV rays, has anti-inflammatory and soothing effects, promotes collagen synthesis and doesn’t degrade in formulas containing water.MAP also supresses melanin formation in melanoma cells.( Kyoritsu College of Pharmacy, Tokio and University of Padova in Italy)

Retinol (Vitamin A) and Vitamin E are in Retinol cream made by AdorageMD.

Using Retinol Cream and Vitamin C gel in Evening regimen have synergistic action, inhibiting lipid peroxidation,thus supporting the antioxidant potential of these three vitamins.

Retinol in our Retinol cream is combined with Glycolic acid which has great exfoliating effect, stimulates glycosaminoglycans, evens skin’s tone and improves the texture of the skin.Adorage is the only luxury skin care line on the market to combine Retinol with Gkycolic acid safely and effectively

for the skin’s rejuvenation.

Adorage also has the unique combination of pure botanical extracts from French recipe( as Soy , Ginestein, Wild Yam extarct) in its formulations for aged skin . The products are called Antistree serum and Antistree cream.These herbs are containing polyphenols which are working as botanical estrogens,reviving the look of aging skin , increasing its elasticity, restoring the epidermis and derma, having DHEA, which level is depleting with age.DHEA also stimulates the muscles in the face, so the skin doesn’t look tired and flabby.This combonation is alsostrenghthening the cappilary walls, improving circulation, stimulating the production of collagen and improving general cell health. Soy also containes isoflavones which studies have shown to prevent skin cancer.

Adorage is the exclusive distributor of 30% Powerful Arnica Gel. This is really a magic in a tube. This concentration of Arnica is 4 times hire than in any product on the market.

The latest studies in Europe by Guna, showed that Arnica is a rising star in skin care. A special ingredient in Arnica -helenalin is relieving pain ,inflammation,assists normal healing processes in skin. Japanese clinical studies published in 2006-2007, are claiming that Arnica, having a special compound Hydroxy Traxastane, is the best melanin inhibitor in melanoma cells.

Adorage is marketing 30% Powerful Arnica gel as the best anti-bruising remedy after plastic surgery and esthetic injections. It increases the flow of blood through the affected capillaries causing escaped fuids to be absorbed, which makes black and blue marks go away faster and reduces swelling, relieving the pressure on nerve endings, thus faster imroving wound healing. The more the concentration of Arnica the better the product is working.

Last studies by Guna( Italy) showed that Arnica is the only herb which can rejenerate collagen in skin’s tissues.Not only it stimulates the production of new collagen, but also reverses the clock of already degenerated collagen. This is really a magic effect of this herb, making it very impotant in cosmoceutical industry.

All AdorageMD products are already registered by FDA and made in France-the capital of cosmetic industry.(www.adoragemd.com)

Popping vitamin pills ‘like sweets’ could seriously damage your health, warn experts

HEALTHY people who take vitamin supplements were last night urged to be careful after research suggested they may do more harm than good.

Welsh health experts advised people to meet their nutritional needs by eating five portions of fruit and vegetables a day.

There were also calls for tighter regulation of the sale of vitamins and minerals, which the public can buy “like sweets”, according to dietary advice groups.

The warning comes after researchers found that people who take antioxidant supplements, including vitamins A and E, to try to keep diseases such as cancer at bay, could in fact be interfering with their natural body defences and may be increasing their risk of an early death by up to 16%.

About 12 million Britons supplement their diets with vitamins and the industry is worth about £330m a year.

Paul Walker, chairman of the National Public Health Association Cymru, said: “We all need vitamins up to a certain level, but there is a misconception that taking more must be good for you.

“The evidence shows that this isn’t true. Having too much does no good and, in fact, could do people harm.

“The key is to have a very varied diet with at least five portions of fruit and vegetables per day.

“More regulation of this industry is probably required.”

Antioxidants, including vitamins A, E, C and beta-carotene and selenium, are said to mop up disease-causing compounds called free radicals. It is this action that researchers say may cause problems with the defence system.

The research by Copenhagen University, released by the influential Cochrane Library, applied only to synthetic supplements and not to vitamins that occur naturally in vegetables and fruit.

Researchers carried out a review of 67 studies on 230,000 healthy people and found “no convincing evidence” that any of the antioxidants helped to prolong life expectancy but some “increased mortality”.

They found that vitamin A supplements increased the risk of death in healthy people by 16%. Taking beta-carotene was linked to a 7% increased risk, while regular users of vitamin E supplements increased the risk of an early death by 4%.

Although the review found no significant detrimental effect caused by vitamin C, it found no evidence that it helped ward off disease. Millions take it in the hope of avoiding a common cold.

Goran Bjelakovic, who led the review, said: “We could find no evidence to support taking antioxidant supplements to reduce the risk of dying earlier in healthy people or patients with various diseases.

“If anything, people in trial groups given the antioxidants beta-carotene, vitamin A and vitamin E showed increased rates of mortality.”

Catherine Collins of the British Dietetic Association said: “This study is deeply worrying and shows that there should be more regulation for vitamins and minerals.

“The public can buy vitamins as easily as sweets. They should be treated in the same way as paracetamol with maximum limits on the dosage.”

Camille Clarke, a naturopathic nutritionist, based at the Natural Health Clinic in Cathedral Road, Cardiff, backed calls for tighter controls.

“It [the industry] needs to be regulated, vitamins are too freely available,” said Camille, who urged people to opt for naturally- occurring vitamins.

“People read things in magazines and they are taking huge amounts of vitamins and minerals but have a terrible diet.

“There’s no point in taking vitamins if you don’t have a healthy diet. You should only take them if you have a health problem and only for a little while.”

Denise Parish, a lecturer in dietetics at the University of Wales Institute, Cardiff, and a state registered dietician of 14 years, said: “As a general rule there is no evidence to say taking vitamins is of any benefit. Actually eating the foods that contain them is the best way of getting antioxidants.”

She said the only people who should take vitamin supplements are those who have particular health problems or pregnant women who are advised to take folate.

The chief medical officer for Wales, Dr Tony Jewell, said: “A good balanced diet which includes fresh fruit and vegetables will always provide individuals with the vitamins that they need.

“We would always advise people not to rely on such supplements as their primary source of vitamin intake.”

Vitamin C. Mmmm . . . maybe you think of a tall glass of Florida orange juice. Or maybe you grab it at the beginning of the cold season. But would you associate it with cardiovascular disease (CVD) or cancer? Maybe you should. According to an article published in October 2007, in the Journal of Nutrition, there is accumulating scientific evidence that very large (therapeutic) doses of vitamin C may be effective in treating both CVD and cancer. In addition, some scientists have hypothesized that the onset of these common degenerative diseases may actually be due to a vitamin C deficiency in the general population. Dr. Steven Hickey and Dr. Hilary Roberts with the Vitamin C Foundation and authors of the book ‘Ascorbate: the Science of Vitamin C’, have gone so far as to suggest that heart disease is actually a chronic form of the vitamin C deficiency disease called scurvy.

Vitamin C, found in a variety of fruits and vegetables, is essential not only for our good health, but our very survival. Without vitamin C, human beings will certainly die of scurvy, a disease characterized by bleeding gums, skin discolorations from small ruptured blood vessels, easy bruising, joint pain, loose and decaying teeth, and hyperkeratosis of hair follicles. But along the continuum of health, there is a difference between survival and optimal human health. The real question is how much vitamin C is required for optimal health?

Vitamin C has many essential roles in the body. It is required for the synthesis of collagen, which is a main structural protein in our bodies, giving support to our tissues, including strengthening our blood vessels, ligaments, tendons, bone, and teeth. It is also required for synthesis of hormones, neurotransmitters, and other important substances needed for metabolism. In addition to these functions, vitamin C is a powerful antioxidant. It neutralizes free radicals before they have a chance to damage our cells. Vitamin C is arguably one of the most important antioxidants in our human physiology for its versatility and wide ranging presence.

How Much?

The government’s Recommended Daily Allowance (RDA) is defined as the daily amount of a nutrient considered sufficient to meet the requirements of most healthy individuals. For Vitamin C, it is 75 mg/day for adult women and 90 mg/day for adult men (smokers are recommended to have an additional 35 mg/day). The current RDA is adequate to prevent death or serious health issues from acute deficiency of vitamin C (e.g., scurvy). The RDA is also adequate for required collagen and hormone synthesis (the RDA is mainly based on this). But to work effectively as an antioxidant, scientists are learning that vitamin C levels need to be significantly higher in our bodies. And the debate now is over how much is needed.

If we ate the recommended 5 servings of fruits and vegetables per day, we’d easily consume double the RDA for vitamin C and likely a lot more. According to Linus Pauling, a two time Nobel Prize winning chemist who is noted for his vitamin C research, our early human ancestors probably consumed 2,300 mg/day to 9,500 mg/day of vitamin C from their plant-based diet. This is 25 to 100 times more than today’s RDA for an adult man!

History

Scientists have determined that about 40,000 years ago humans lost their own ability, through a genetic mutation, to manufacture vitamin C. Our DNA no longer allowed our cells to make an enzyme which is required to produce vitamin C internally. Evolutionary biologists would argue that the mutation conferred a survival advantage. After all, humans could conserve energy by not manufacturing something that was already abundantly available in their diet.

Along the way, our dependence on fruits and vegetables became obvious. In the 1700’s, sailing ships started stocking limes or vegetables to prevent their crew members from dying of scurvy during long voyages. In 1928, Hungarian biochemist, Albert Szent-Györgyi, finally isolated the mysterious substance known as vitamin C. Since then, scientists have been working to understand exactly how vitamin C functions in our bodies.

Beyond Mere Survival

Today, scientific evidence is highlighting a discrepancy between the amount of vitamin C needed to avoid acute deficiency disease and the amount needed for effective antioxidant protection to ward off major degenerative diseases. This hypothesis is based on vitamin C’s function as a powerful, versatile and pervasive antioxidant in our bodies.

Free radicals are molecules with an unpaired electron that make them highly reactive. They “steal” an electron to make up a more stable pair, hence damaging the molecules around them that have had to relinquish an electron. Free radicals have shown to be a significant contributing factor in the development of cardiovascular disease (CVD) and cancer. They can trigger premature cell death and inflammation in our vascular system. They can reduce the availability of nitric oxide which helps maintain healthy artery dilation and blood flow. Free radicals can also oxidize LDL cholesterol. As we’re learning, it’s not so much the LDL cholesterol that’s implicated in the development of heart disease, it’s that the LDL cholesterol has been damaged, or “oxidized”, by free radicals. Free radicals can also cause DNA mutation and damage the supportive structure of our cells which can contribute to the development of cancer.

Many studies have shown that increased vitamin C intakes and increased plasma vitamin C concentrations are correlated with a decrease in degenerative diseases. Scientists have also determined and explained the specific mechanisms by which vitamin C scavenges and neutralizes these free radicals, thus providing powerful protection against free radical damage.

Conclusion

The current RDA may be sufficient to avoid acute deficiency disease but may not be enough to help protect us from free radical damage. A reduction of disease risk has been associated with 5 servings of fruits and vegetables per day, and this is likely due at least in part to their vitamin C content. But the vitamin C content in these servings is easily double the RDA. Scientists researching vitamin C have yet to agree upon how much is required for optimal human health. Their estimates vary and typically start at 400 mg/day and go higher.

Dr. Steve Hickey with the Vitamin C Foundation has published open letters to the Food and Nutrition Board and the National Institutes of Health, laying out the reasons why the current RDA is insufficient and why it should be reexamined and readjusted upward.

In the meantime, we can support our health and reduce our risk of degenerative diseases by making sure not to skimp on our 5 servings of fruits and vegetables per day. We may fortify ourselves with a good quality multi-vitamin supplement for the extra vitamin C it provides.

Vitamin C is a water-soluble vitamin, which means that it is not stored in the body and must be replaced by our diet every day. The Tolerable Upper Intake Level (UL) is the maximum continual intake of a nutrient that is unlikely to cause adverse health effects in almost all people, and for vitamin C the UL is 2 g/day (2,000 mg/day). The most common side effect of taking an amount larger than this is diarrhea. Therefore, healthy individuals have little concern of toxicity if consuming more vitamin C than specified by the RDA.

One word of caution - people who have a high risk of kidney disease, kidney stones, or disorders of iron metabolism should avoid large doses of vitamin C (>500mg). Consult your doctor or nutritionist prior to taking supplementation.

Virtually all fruits and vegetables contain some amount of vitamin C. According to the USDA nutrient database, fruits and vegetables that are among the highest in vitamin C content include: orange juice, grapefruit juice, peaches, peppers (sweet and hot), papayas, strawberries, broccoli, Brussels sprouts, kohlrabi, pineapple, and kiwi fruit. Other fruits noted for their high vitamin C content include: jujube, acerola, camu camu, guava, red and black currants, mango and persimmon.

About the author

Leigh Kirk is an investigative nutritionist currently pursuing her Master of Science in Human Nutrition at the University of Bridgeport. Special interests include disorders of metabolism, research on fats, antioxidants, trace minerals, and the ecology of nutrition. Email: investigativenutritionist@gmail.com

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.

ORGANIC MILK has been found to be a valuable dietary source of vitamins and antioxidants, almost next in effectiveness to fruits and vegetables.

Higher vitamins and nutrients in organic milk

A recent research conducted by the Danish Institute of Agricultural Sciences and the University of Newcastle has revealed that organic milk is 50 per cent higher in the alpha tocopherol compound of Vitamin E, 75 percent higher in beta carotene, which is used by our bodies to convert to vitamin A, and has almost three times higher antioxidants (lutein and zeaxanthine) than non organic cow milk.

The report also stated that organic milk contains higher levels of omega three essential fatty acids. This is mainly because organic cows are not only pastured grazed, but are also fed with more quantity of red clover than conventional cows. Red clover contains large amount of omega three which ultimately reaches us through the organic milk.

Another research from the University of Liverpool showed that organic milk contains 68 per cent more omega three essential fatty acids. Omega three deficiencies has been the major cause of various health problems such as heart disease, inflammations (in skin diseases such as eczema), cancer, arthritis, etc.

Powerful antioxidants in organic milk

Both beta-carotene and Alpha tocopherol, the most active of vitamin E compounds, function as powerful antioxidants. While the former helps reduce the risk of developing cancer, the other counters the harm caused by free radicals, which cause ageing. Beta-carotene is useful for strong eyesight, greater resistance to infections, good skin, bone growth, tooth development, reproduction and gene expression. Major studies have found that these nutrients don’t have much value, if taken as supplements, instead of directly from food items.

Lutein and zeaxanthine antioxidants, which are vitamins in the vitamin A category, help prevent cataracts, macular degeneration (deteriorating eye sight as we age) and atherosclerosis (when the blood vessels block up). Women get 17.5 per cent of the required intake of vitamin E and men 14 percent by drinking a pint of organic milk a day. A pint of milk also provides the same quantity of beta-carotene as a portion of some vegetables such as Brussels sprouts.

Benefits from meeting organic requirements

Grass or grain, feed for organic farm cows has to be grown without pesticides. Cows reared in organic farms and fed on a rich diet of forage, fresh grass and clover, develop to become healthier. It is mandatory for United State Development Agriculture (USDA) organic labeled milk to come from cows that has not been treated with bovine growth hormone (BGH) to increase milk production.

Another vital requirement for organic cows is that they must have access to pastures. Studies have found that organic milk has more Conjugated Linoleic Acid (CLA). CLA promotes metabolic rate, immunity to diseases and muscle growth, and at the same time, brings down abdominal fat, cholesterol, and allergic reactions. Cows that are grazed on pastures have been found to produce 500 per cent more CLA in its milk than cows that are fed fodder. There has been increased in the interest of organic milk after recent research on animals showed that CLA is beneficial in cancer treatment.

Non-organic cows

The research found no additional nutritional benefits in non-organic cows. Such cows are fed on a cheaper diet, high in energy rich concentrates to increase milk yields. Non-organic farmers also freely use GM cattle feed, urea and solvent extracted feeds and waste from food factories.

The old saying still holds true: You are what you eat. Some of us believe we can afford to disregard this dictum, as long as we have a plastic surgeon, a salon and a day spa on speed dial.

We want to be thinner - we get liposuction. Our hair is thinning - off to the salon for extensions. Our nails become brittle - acrylic nails are a phone call away.

What most of us fail to recognize is that these changes (skin, hair and nails) are our body’s way of screaming for help. What keeps you clean and healthy on the inside will keep you looking good on the outside.

If you want clean and clear skin, drink more water. Your kidneys remove waste products that must be dissolved by water. By drinking around eight glasses of water a day (this is an average; everybody has different requirements), you are flushing out the toxins that would normally escape through the pores of your skin. This prevents pimples and blemishes, and helps keep the skin moisture level even.

* The antioxidant vitamins A, C and E fight free radical damage caused by aging and the environment. The beta-carotene in bright orange and red vegetables converts into vitamin A, helping to produce new skin cells and shed old ones, which leads to fresh skin. Vitamin A is also good for preventing dry skin and dry hair. Food sources of vitamin A are carrots, dark leafy greens and sweet potatoes. Recommendations: 900 mcg/day for men and 700 mcg/day for females.

* Citrus fruits, broccoli, strawberries and red peppers house vitamin C. Vitamin C is a collagen healer, helping the body build new tissue. The healthier the collagens in your body, the firmer and smoother your skin will look. If you bruise easily, double-check your vitamin C intake. Recommendations: 75 mg/day for men and 60 mg/ day for females.

* Vitamin E is found in almonds, avocados and sunflower seeds. Vitamin E is a potent antioxidant that protects the skin from free radicals and helps repair connective tissue. Fifteen mg/day is recommended for males and females alike.

* Omega-3 fatty acids, found in wild salmon, mackerel, walnuts and flaxseed, is great for the skin. Omega-3 fatty acids help decrease inflammation (which can damage the collagen in the skin, causing wrinkles), preventing dryness in the skin and hair. It also adds moisture, leading to healthier looking skin and strong nails by preventing cracking.

For healthy adults with no history of heart disease, the American Heart Association recommends eating fish high in omega-3 fatty acids at least two times per week. It also recommends consuming plant- derived sources such as tofu or soybeans, walnuts, flaxseed oil and canola oil.

* It’s no secret that calcium builds strong bones and helps prevent osteoporosis. As you age, calcium helps maintain tooth enamel so teeth remain strong. A diet lacking in calcium also contributes to dry, brittle fingernails. The good bacteria in yogurt is beneficial not only to the digestive tract but to your skin as well. Choose low-fat dairy products such as skim milk, low-fat yogurt and low-fat cheese. Recommendation for both males and females is 1000 to 1200 mg/day.

* Iron is the most commonly deficient mineral in humans and is essential for the formation of red blood cells and delivering oxygen to the cells. Brittle fingernails are often a sign of iron deficiency. Iron comes from both animal (heme) and plant (non-heme) sources, but is better absorbed from heme iron food sources. Iron is found abundantly in lean red meats and fortified cereals. Recommendation for males and females (non-pregnant) is 10 mg/day.

* Zinc is another mineral that can combat hair loss and brittle nails, as well as those unattractive little white spots on nails. Zinc is needed for a multitude of functions, including tissue repair, wound healing, maintenance of night vision, taste acuity and hormone production. Zinc-rich foods are shellfish and lean red meats. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc. Recommendations are 8 mg/day for females and 11 mg/day for males.

* Protein is not a common deficiency in this country, given our large portion sizes. But it’s important to note that protein fortifies the hair and promotes growth.

Salmon Teriyaki

Serves: 4

1 tablespoon fresh minced ginger

3 cloves of garlic, minced (1 tablespoon)

3 scallions, finely chopped

1/4 cup soy sauce

1/4 cup mirin (sweet Japanese wine)

11/2 tablespoons sesame oil

2 tablespoons honey

4 (6 to 8 ounce) wild salmon fillets

Place the ginger, garlic and scallions in a bowl, and whisk in the soy sauce, mirin, sesame oil and honey.

Marinate salmon for 1 to 2 hours in the refrigerator, turning once or twice. Grill on high heat for 3 to 6 minutes, turning gently, or preheat oven to 400 degrees and bake for about 20 minutes. This dish is a good source of omega-3 fatty acids.

Nutrition per serving 320 calories, 34 grams protein, 16 grams fat, 0 grams carbohydrates, 414 milligrams sodium, 108 milligrams cholesterol