Vitamin Information Center

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

SATURDAY MARCH 1, 2008 (Foodconsumer.org) — University of Cambridge researchers found those who had the highest level of vitamin C in their blood were much less likely to have a stroke, suggesting that intake of vitamin C ma help reduce the risk.

The study published in the Jan, 2008 issue of American Journal of Clinical Nutrition showed those who had the highest level (greater than 66 micromoles per liter) had a 42 percent reduced risk for stroke compared to those who had the lowest level (less than 41 micromoles per liter).

The study did not mean that increasing vitamin C intake through one’s diet or a supplement would definitely reduce the risk of stroke or increased levels of the vitamin was the cause for the reduced risk although the possibility could not be excluded either.

Phyo Myint and colleagues suggested that vitamin C in the blood may be a good biomarker of lifestyle. A high level of it indicates that one follows a healthy lifestyle, minimizing their risk for stroke.

For the study, the researchers followed 20,649 men and women participating in the European Prospective Investigation into Cancer for 9.5 years to record their health status such as incidence of stroke.

Their dietary habits and other lifestyle parameters were surveyed at the entry of the study using a health and lifestyle questionnaire and vitamin C levels in the blood samples were measured. During the follow-up, 448 stroke cases were identified.

The association between the plasma vitamin C level and the risk of stroke existed after a series of other factors were considered including age, sex, smoking habits, alcohol consumption, blood pressure, cholesterol, BMI, physical activity, and use of supplements.

The researchers said the association was probably not due to the supplemental vitamin C because when those who used vitamin C supplements were excluded, the link still held, suggesting that the possible benefit could come from vitamin C-rich foods such as fruit and vegetables.

The US government recommends in dietary guidelines adults should take at least five servings of fruit and vegetables per day to maintain health. But often vitamin C supplementation is not encouraged.

The researchers said although the study did not mean to say taking vitamin C supplements would render this protective effect and trials of vitamin C supplements in preventing cardiovascular disease unlikely occur, the association was substantial and independent of known major risk factors for stroke.

Sebastian Padayatty and Mark Levine from the National Institutes of Health (NIH) said in their commentary accompanying the study report that “Vitamin C is an attractive marker of fruit and vegetable intake because these foods are the primary sources of dietary vitamin C.” and the take-home message is to use five to nine servings of fruits and vegetables.

Vitamin C has proved controversial. Some experts notably Noble Prize laureate Dr. Linus Pauling had been advocating for years that people should use HIGH doses of vitamin C to prevent a whole spectrum of diseases from colds to cancer. But trials proved that vitamin C at low doses does not help prevent diseases.

Dr. Pauling had worked with a doctor to test how vitamin C affects the survival of cancer patients and they found that cancer patients subject to conventional treatments, but using high doses of vitamin C often lived a few more years than those who received only conventional treatments.

Vitamin C is non-toxic and many people use more than 5 grams per day, according to The Vitamin C Foundation, a not-for-profit organization advocating use of vitamin C.