Micronutrients are vitamins and minerals—nutrients required by the body in small
amounts—yet have powerful effects. They assist in energy-producing reactions,
growth and development, protect against free radical damage, and perform many
vital functions. Micronutrients are essential for health, and a defi ciency can lead to
health problems and disease.
In 2002 the US Food and Nutrition Board, the Institute of Medicine, and Health
Canada released a report providing reference values for nutrient intakes for healthy
North Americans, including:
• Recommended Dietary Allowance (RDA): The average daily dietary nutrient intake
level suffi cient to meet the nutrient requirement of nearly all (97–98 percent)
healthy individuals in a particular life stage and gender group.
• Adequate Intake (AI): The recommended average daily intake level based on observed
or experimentally determined estimates of nutrient intake of apparently
healthy people that are assumed to be adequate. The AI is given when an RDA
cannot be determined.
• Tolerable Upper Intake Level (UL): The highest average daily nutrient intake level
that is likely to pose no risk of adverse health effects for almost all individuals in the
general population. As intake increases above the UL, the potential risk of adverse
effects may increase.
In this chapter I have outlined the essential vitamins, minerals, and trace elements;
their functions in the body; their role in disease prevention and treatment; defi ciency
symptoms; drugs that deplete; and supplement guidelines.
The table at the end of this chapter summarizes food sources, recommended intake
levels, and possible side effects and toxicity for the various nutrients. For some
nutrients an RDA has not been established; however, an AI is provided. It is important
to note that the RDA is mainly based on information on short-term effects. The optimum
nutrient intake for health and disease prevention may be higher than the RDA,
and varies with age, state of health, diet, and other factors.WHO NEEDS SUPPLEMENTS?
There are many factors that cause nutrient depletion, such as poor diet, stress, exercise,
use of prescription drugs, environmental toxicity, and excessive alcohol intake. For
many micronutrients, defi ciency, inadequate intake or nutrient depletion is common
relative to the RDA. This is why supplements are so important in making up for shortcomings
in the diet and preventing defi ciencies.
VITAMINS
There are 13 essential vitamins that our bodies need for proper growth, function, and
maintenance of healthy tissues. The vitamins are either water-soluble or fat-soluble.
The B-vitamins and vitamin C dissolve in water and are easily eliminated from the
body. Adverse reactions, even with high-dose supplements, are rare with these vitamins.
Fat-soluble vitamins (A, D, and E) are not readily excreted from the body
and have the potential to accumulate in the tissues and cause adverse effects at high
doses.
Vitamin A
• Found in animal foods and converted from beta-carotene in plant foods.
• Required for vision, gene expression, reproduction, embryonic development, red
blood cell production, and immune function.
• Prescription vitamin A derivatives are used to treat skin conditions (acne) and retinitis
pigmentosa (genetic eye disease).
• Defi ciency is rare in Canada, but common in developing countries due to malnutrition.
It causes night blindness, dry eyes and skin, and impaired growth.
• Drugs that deplete vitamin A: cholestyramine, colestipol, mineral oil, and neomycin.
• Supplements should be avoided by those at risk of lung cancer (smokers) or liver
toxicity (alcoholics, liver disease).
• Doses greater than 10,000 IU daily should be avoided by pregnant women due to the
risk of birth defects. Most prenatal vitamins provide 5,000 IU.
• Doses greater than 5,000 IU may increase risk of osteoporosis.
• Supplements of vitamin A beyond what is provided in a multivitamin are not recommended
due to risk of toxicity. To avoid this risk, choose a multivitamin that
contains beta-carotene, which is converted to vitamin A in the liver, but is not associated
with health risks.
Vitamin B1 (Thiamine)
• Required for energy production, nerve and muscle function, enzyme reactions, and
fatty acid production.
• Defi ciency causes beriberi, a disease that affects cardiovascular, nervous, muscular,
and gastrointestinal systems.
• Defi ciency is common in developing countries; in North America it occurs in alcoholics,
those with kidney disease, malabsorption syndromes (celiac disease), and
in those with poor diets.

• Drugs that deplete vitamin B1: furosemide, antibiotics, oral contraceptives, and
phenytoin.
• Most people get adequate thiamine from diet and/or a multivitamin.
Vitamin B2 (Ribofl avin)
• Required for energy metabolism, enzyme reactions, vision, and skin/hair/nail
health; functions as an antioxidant; activates vitamin B6, niacin, and folate.
• May play a role in preventing migraine headaches and cataracts.
• Defi ciency occurs in alcoholics, the elderly, and those with poor diets.
• Symptoms of defi ciency include sore throat; redness/swelling of the mouth, throat,
tongue, lips, and skin; decreased red blood cell count; and blood vessel growth over
the eyes. Defi ciency may impair iron absorption and increase risk of pre-eclampsia
in pregnant women.
• Drugs that deplete vitamin B2: antibiotics, chlorpromazine, amitriptyline, adriamycin,
and phenobarbitol.
• Most people get adequate ribofl avin from diet and/or a multivitamin.
Vitamin B3 (Niacin)
• Required for energy metabolism, enzyme reactions, skin and nerve health, and
digestion.
• High doses of nicotinic acid (3 g daily) can lower cholesterol (reduce LDL and triglycerides
and increase HDL) and reduce the risk of heart attack and stroke; high
dosages should be supervised by a physician.
• Defi ciency causes pellagra, the symptoms of which are skin rash, diarrhea, dementia,
and death.
• Defi ciency may be caused by poor diet, malabsorption diseases, dialysis, and HIV.
• Drugs that deplete vitamin B3: antibiotics, isoniazid, and 5-Fluorouracil (chemotherapy).
• High-dose niacin, taken along with statin drugs (i.e., lovastatin), may increase the
risk of rhabdomyolysis (muscle degeneration and kidney disease).
• Most people get adequate niacin from diet and/or a multivitamin; supplements may
be recommended for those with high cholesterol.
Vitamin B5 (Pantothenic Acid)
• Required for carbohydrate metabolism, adrenal function, enzyme reactions, and
production of fats, cholesterol, bile acids, hormones, neurotransmitters, and red
blood cells.
• Defi ciency is rare, except in malnutrition, and causes burning/tingling in hands and
feet, fatigue, and headache.
• Drugs that deplete vitamin B5: oral contraceptives, amitriptyline, imipramine, and
desipramine.
• Most people get adequate niacin from diet and/or a multivitamin.

Vitamin B6 (Pyridoxine)
• Necessary for protein and fat metabolism, hormone function (estrogen and testosterone),
and the production of red blood cells, niacin, and neurotransmitters
(serotonin, dopamine, and norepinephrine).
• Used therapeutically for PMS, depression, morning sickness, carpal tunnel syndrome,
and heart health (lowers homocysteine, an amino acid that, at high levels,
can cause arteriosclerosis and build up arterial plaque).
• Defi ciency is uncommon, except in alcoholics and the elderly, and causes seizures,
irritability, depression, confusion, mouth sores, and impaired immune function.
• Drugs that deplete vitamin B6: antibiotics, oral contraceptives, isoniazid, penicillamine,
and Parkinson’s drugs.
• Supplements are recommended for the elderly, alcoholics, and those with poor diets.
Vitamin B12 (Cobalamin)
• Required for nerve function, synthesis of DNA and RNA, metabolism of energy,
enzyme reactions, and production of red blood cells.
• Used therapeutically for heart health (lowers homocysteine), male infertility, prevention
of neural tube defects, asthma, and cancer prevention.
• Defi ciency is common among the elderly and those with poor diets, pernicious anemia,
depression, Alzheimer’s, or malabsorption conditions (celiac disease).
• Defi ciency symptoms: anemia, appetite loss, constipation, numbness and tingling
in the extremities, and confusion. Pregnant women with defi ciency have increased
risk of giving birth to a child with neural tube defects.
• Drugs that deplete B12: acid-lowering drugs (omeprazole, lansoprazole, ranitidine),
oral contraceptives, antibiotics, cholestyramine, and metformin.
• Supplements are recommended for those over age 50, vegetarians, women planning
to become pregnant, those with poor diets, and those at risk of heart disease.
Biotin
• Part of the B-vitamin family; involved in the synthesis of fat, glycogen, and amino
acids and enzyme reactions; required for DNA replication; important for healthy
hair and nails.
• Used therapeutically to strengthen fi ngernails.
• Defi ciency is rare except in those with hereditary disorders of biotin metabolism,
liver disease, and during pregnancy (due to increased needs). It can also occur in
those who consume raw egg white for prolonged periods (weeks to years) because
a protein found in egg white (avidin) binds biotin and prevents its absorption or in
those given intravenous feeding without biotin supplementation.
• Defi ciency symptoms include hair loss; scaly red rash around the eyes, nose, mouth,
and genital area; depression; lethargy; hallucination; numbness and tingling of the
extremities; and impaired glucose utilization and immune system function.
• Drugs that deplete biotin: primidone, carbamazepine, phenobarbital, phentyoin,
valproic acid, and antibiotics.
• Most people get adequate biotin from diet and/or supplements.

Folate (Folic Acid)
• Part of the B-vitamin family; known as folate when it occurs in foods, or as folic
acid when present in supplements or added to foods.
• Required for cell division, growth, amino acid metabolism, enzyme reactions, and
production of RNA, DNA, and red blood cells.
• Used for heart health (lowers homocysteine) and prevention of cancer (colon and
cervical) and birth defects (neural tube).
• Defi ciency occurs in alcoholics and those with poor diets, and causes anemia,
fatigue, weakness, headache, hair loss, diarrhea, and poor immune function.
Pregnancy or cancer results in increased rates of cell division and metabolism, increasing
the need for folate.
• Drugs that deplete folate: non-steroidal anti-infl ammatory drugs (NSAIDs) such
as ibuprofen and aspirin, phenytoin, methotrexate phenobarbital, cholestyramine,
colestipol, trimethoprim, and sulfasalazine.
• Supplements are recommended for most adults for heart and cancer protection, and
especially for pregnant women; multivitamins typically provide the recommended
amount of 400 mcg per day.
Vitamin C (Ascorbic Acid)
• Required for synthesis of collagen (structural component of blood vessels, tendons,
and bone), norepinephrine (neurotransmitter), and carnitine (amino acid involved
in energy production); promotes wound healing; supports immune function and
gum health; and has antioxidant properties.
• Used to prevent cataracts, macular degeneration, heart disease, stroke, cancer, and
colds; improve wound healing and response to stress; reduce bronchial spasms in
asthmatics; and prevent lead toxicity.
• Severe defi ciency causes scurvy (bleeding, bruising, hair and tooth loss, joint pain,
and swelling), which is rare today.
• Marginal defi ciencies are common among the elderly, alcoholics, and those with
cancer, chronic illness, or stress. Symptoms include fatigue, easy bruising, poor
wound healing and appetite, anemia, and sore joints.
• Drugs that deplete vitamin C: oral contraceptives, aspirin, corticosteroids, and
furosemide.
• Large doses of vitamin C (greater than 1,000 mg/day) may reduce the effect of warfarin
(blood-thinning drug).
• The Linus Pauling Institute recommends 400 mg of vitamin C daily, which is higher
than the RDA, yet much lower than the UL. Most multivitamin supplements provide
60 mg of vitamin C.
• Natural and synthetic forms are chemically identical and have the same effects on
the body.
• Mineral salts of ascorbic acid (i.e., calcium ascorbate) are buffered and therefore
less acidic and less likely to cause upset stomach.

Vitamin D
• Regulates calcium and phosphorus levels and promotes absorption of these minerals
for growth of bones and teeth; involved in insulin secretion; supports immune
function; regulates blood pressure.
• Vitamin D can be produced in the skin upon exposure to sunlight or must be obtained
from the diet.
• Used to prevent and treat osteoporosis, psoriasis, autoimmune disease, and to reduce
the risk of cancer.
• Defi ciency occurs with inadequate dietary intake, limited sun exposure, kidney or
liver disease, and alcoholism. Elderly, dark-skinned, obese people, or those with
infl ammatory bowel disease and fat-malabsorption syndromes (celiac disease and
cystic fi brosis) are also at greater risk.
• Defi ciency causes rickets (weak, deformed bones) in children, osteomalacia (soft
bones) and osteoporosis in adults, dental problems, muscle weakness, and tooth
decay.
• Drugs that deplete vitamin D: carbamazepine, phenytoin, phenobarbital, cimetidine,
ranitidine, cholestyramine, colestipol, orlistat, and mineral oil.
• Since vitamin D is found in few foods and at low amounts, a supplement is recommended
for most people. Most multivitamins provide 400 IU (10 mcg). Those with
limited sun exposure, osteoporosis, multiple sclerosis, psoriasis, and those over age
65 should consider additional vitamin D.
Vitamin E
• Is an antioxidant (protects cell membranes against oxidative damage; prevents LDL
oxidation) that supports immune function, prevents blood clotting, and dilates
blood vessels.
• Used to prevent and treat heart disease, cancer, macular degeneration, and cataracts,
enhance immune response, reduce oxidative stress, and improve cognitive
function.
• Defi ciency is rare, except in those who are malnourished or who have fat-malabsorption
conditions (celiac disease, cystic fi brosis); however, suboptimal intake is
common and associated with increased risk of heart disease.
• Symptoms of defi ciency include impaired balance and coordination, damage to sensory
nerves (peripheral neuropathy), muscle weakness (myopathy), and damage to
the retina of the eye (pigmented retinopathy).
• Drugs that deplete vitamin E: cholestyramine, colestipol, isoniazid, mineral oil,
orlistat, sucralfate, phenobarbitol, phenytoin, and carbamazepine.
• Vitamin E may enhance the blood-thinning effects of warfarin.
• It is diffi cult to achieve the RDA from diet alone; supplements are particularly necessary
to achieve amounts needed for disease prevention.
• Look for natural vitamin E (alpha-tocopherol); the synthetic form (dl-alphatocopherol)
is less bioavailable (i.e., less absorbable) and only half as potent.

Vitamin D
• Regulates calcium and phosphorus levels and promotes absorption of these minerals
for growth of bones and teeth; involved in insulin secretion; supports immune
function; regulates blood pressure.
• Vitamin D can be produced in the skin upon exposure to sunlight or must be obtained
from the diet.
• Used to prevent and treat osteoporosis, psoriasis, autoimmune disease, and to reduce
the risk of cancer.
• Defi ciency occurs with inadequate dietary intake, limited sun exposure, kidney or
liver disease, and alcoholism. Elderly, dark-skinned, obese people, or those with
infl ammatory bowel disease and fat-malabsorption syndromes (celiac disease and
cystic fi brosis) are also at greater risk.
• Defi ciency causes rickets (weak, deformed bones) in children, osteomalacia (soft
bones) and osteoporosis in adults, dental problems, muscle weakness, and tooth
decay.
• Drugs that deplete vitamin D: carbamazepine, phenytoin, phenobarbital, cimetidine,
ranitidine, cholestyramine, colestipol, orlistat, and mineral oil.
• Since vitamin D is found in few foods and at low amounts, a supplement is recommended
for most people. Most multivitamins provide 400 IU (10 mcg). Those with
limited sun exposure, osteoporosis, multiple sclerosis, psoriasis, and those over age
65 should consider additional vitamin D.
Vitamin E
• Is an antioxidant (protects cell membranes against oxidative damage; prevents LDL
oxidation) that supports immune function, prevents blood clotting, and dilates
blood vessels.
• Used to prevent and treat heart disease, cancer, macular degeneration, and cataracts,
enhance immune response, reduce oxidative stress, and improve cognitive
function.
• Defi ciency is rare, except in those who are malnourished or who have fat-malabsorption
conditions (celiac disease, cystic fi brosis); however, suboptimal intake is
common and associated with increased risk of heart disease.
• Symptoms of defi ciency include impaired balance and coordination, damage to sensory
nerves (peripheral neuropathy), muscle weakness (myopathy), and damage to
the retina of the eye (pigmented retinopathy).
• Drugs that deplete vitamin E: cholestyramine, colestipol, isoniazid, mineral oil,
orlistat, sucralfate, phenobarbitol, phenytoin, and carbamazepine.
• Vitamin E may enhance the blood-thinning effects of warfarin.
• It is diffi cult to achieve the RDA from diet alone; supplements are particularly necessary
to achieve amounts needed for disease prevention.
• Look for natural vitamin E (alpha-tocopherol); the synthetic form (dl-alphatocopherol)
is less bioavailable (i.e., less absorbable) and only half as potent.

• A high intake of sodium (salt), protein, phosphorus (soft drinks and food additives),
or caffeine (more than 2 cups of coffee or 300 mg caffeine per day) can
promote calcium losses.
• Calcium supplements may reduce the effi cacy of calcium channel blockers (drugs
used to lower blood pressure); use with thiazide diuretics increases the risk of
hypercalcemia (high blood calcium levels); calcium supplements may reduce absorption
of antibiotics (tetracycline, quinolones), bisphosphonates (osteoprosis
drugs), and levothyroxine (thyroid hormone).
• It is diffi cult to meet the RDA through diet alone unless dairy intake is high. Most
multivitamin/mineral supplements provide a small amount of calcium because it is
quite bulky. Therefore, a separate calcium supplement may be necessary, especially
for those at risk of osteoporosis and those with high blood pressure.
• There are several forms of calcium: Carbonate provides the highest amount of calcium
(40 percent) and is inexpensive; citrate provides 21 percent calcium, but may
be better absorbed in the elderly and those taking acid-lowering drugs.
• To maximize absorption, take no more than 500 mg of elemental calcium at one
time, take with meals, and ensure adequate vitamin D intake (as this is required for
calcium absorption).
• Separate calcium-rich foods and supplements by two hours from iron supplements
(calcium reduces iron absorption); avoid drinking tea with meals, as the tannins in
tea reduce calcium absorption.
• Some vegetables contain chemicals that inhibit the absorption of calcium, such as
oxalic acid, which is found in raw spinach, rhubarb, sweet potato, and dried beans.
Cooking these foods releases calcium that is bound to oxalic acid, thus improving
the amount you can absorb. Phytic acid, which is found in wheat bran or dried
beans, also reduces calcium absorption.
Magnesium
• Required for nerve and muscle function, formation of bones and teeth, synthesis
of the antioxidant glutathione, cell membranes, and body temperature regulation;
involved in energy production, numerous enzyme reactions, and synthesis of DNA
and RNA.
• Used to prevent heart disease and in the treatment of high blood pressure, pre-eclampsia,
heart disease, diabetes, osteoporosis, migraine headaches, and asthma.
• Defi ciency is uncommon, but may occur in those with poor diets, malabsorption
syndromes (celiac disease), Crohn’s disease, intestinal surgery or infl ammation,
kidney disease, diabetes, alcoholism, and in the elderly due to reduced absorption.
• Marginal defi ciency (consuming less than the RDA) is common and is estimated to
affect 75 percent of people.
• Symptoms of defi ciency: muscle cramps and spasms, weakness, insomnia, poor
appetite, kidney stones, osteoporosis, nervousness, irritability, anxiety, depression,
and high blood pressure.
• Drugs that deplete magnesium: furosemide, hydrochlorothiazine, cholestyramine,
and oral contraceptives.

• Other interactions: Magnesium reduces absorption of digoxin, nitrofurantoin, antimalarial
drugs, quinolone antibiotics, tetracycline, chlorpromazine, alendronate,
and etidronate, so separate intake of magnesium from these foods by two hours.
• High doses of zinc (greater than140 mg/day) reduce magnesium absorption.
• It is diffi cult to meet the RDA through diet alone; therefore, a multivitamin/mineral
supplement is recommended. Certain individuals may require an additional magnesium
supplement.
Phosphorus
• Required for structure of bones, teeth, soft tissue, and cell membranes (phospholipids);
energy production and storage; enzyme reactions; hormones; formation of
DNA and RNA; and maintaining acid-base balance.
• Defi ciency is rare except among alcoholics and those with kidney disease, malabsorption
syndromes (celiac or Crohn’s disease), or poor diets.
• Symptoms of defi ciency: poor appetite, anemia, muscle weakness, bone pain, rickets
in children, osteomalacia in adults, increased risk of infection, and numbness
and tingling of extremities.
• Drugs that deplete phosphorus: aluminum and magnesium (antacids and supplements),
cholestyramine, and digoxin.
• Most people get adequate phosphorus through diet; supplements are rarely
necessary.
TRACE MINERALS
Chromium
• Involved in glucose metabolism (enhances effect of insulin) and enzyme reactions.
• Used for diabetes and for those with impaired glucose tolerance and to lower cholesterol
and triglycerides.
• Severe defi ciency is rare, but marginal defi ciency is common; it is estimated that 90
percent of adults consume less than the RDA.
• The main cause of defi ciency is poor dietary intake (high-sugar diets increase urinary
excretion of chromium).
• Defi ciency results in impaired glucose utilization and may be a contributing factor
to the development of type 2 diabetes; symptoms include elevated blood sugar,
numbness, and tingling in the extremities and nerve problems.
• Drugs that deplete chromium: corticosteroids (prednisone).
• Other interactions: Chromium may enhance the blood sugar-lowering effects of insulin
and oral drugs (glyburide and metformin), thus requiring a dosage adjustment.
• Since marginal defi ciencies are common, a multivitamin/mineral complex containing
chromium is recommended. Chromium is available in several forms. Most
studies involving chromium were done with the picolinate form, which is readily
absorbed and utilized by the body. Certain individuals (diabetics and those at risk
for diabetes) may require an additional supplement.

Copper
• A component of enzymes, which are required for energy production, connective
tissue formation, iron metabolism, brain and nervous system, synthesis of neurotransmitters,
melanin, myelin, hemoglobin, and the antioxidant superoxide
dismutase; involved in regulating gene expression.
• Severe defi ciency is rare, but marginal defi ciencies are common. The typical diet
provides about 50 percent of the RDA. Others at risk: Premature and low birthweight
infants with diarrhea; infants fed only cow’s milk formula, which is low in
copper; those with malnutrition, malabsorption syndromes (celiac disease), cystic
fi brosis, and those receiving intravenous feeding.
• Defi ciency leads to iron defi ciency and anemia, low white blood cell count (increased
risk of infection), osteoporosis, loss of skin pigment, and impaired growth
in children.
• Drugs that deplete copper: penicillamine, ethambutol, and zidovudine.
• Other interactions: Prolonged high doses of zinc (50 mg daily or more) may result
in copper defi ciency.
• A varied diet provides adequate copper for most individuals. In addition, taking a
multivitamin/mineral complex will provide the RDA.
Fluoride
• Essential for formation of healthy bones and teeth.
• Used to prevent cavities, harden tooth enamel, and strengthen bones (prevent
osteoporosis).
• Defi ciency causes tooth decay and dental caries (cavities).
• Drugs that deplete fl uoride: Calcium supplements and calcium- and aluminum-containing
antacids reduce fl uoride absorption (separate intake of fl uoride from these
by two hours).
• Supplements are available by prescription and are recommended only for children
living in areas with low water fl uoride concentrations; rarely required for adults.
• People who consume well water should have the fl uoride content of their water
tested.
Iodine
• Required to make thyroid hormones, which regulate metabolism, energy production,
and body temperature, and are essential for growth and reproduction.
• Used for prevention of radiation-induced thyroid cancer in those with iodine defi -
ciency and to treat fi brocystic breast disease.
• Defi ciency may occur in those who do not consume salt, fi sh, or sea vegetables
and is becoming more common in the general population due to restrictions on salt
intake for blood pressure.
• Defi ciency reduces thyroid hormone production, causing hypothyroidism, fatigue,
weight gain, goiter, miscarriage, birth defects, and stunted growth. It is also the
most common cause of brain damage worldwide.
• Drugs that deplete iodine: potassium iodide, possibly resulting in hypothyroidism.

Other interactions: Amiodarone (heart drug) contains high levels of iodine and may
affect thyroid function; potassium iodide may decrease the anticoagulant effect of
warfarin.
• A defi ciency of selenium, vitamin A, or iron can worsen iodine defi ciency.
• Foods containing goitrogens—such as cabbage, broccoli, caulifl ower, Brussels
sprouts, and soybeans—inhibit the synthesis of thyroid hormone. These foods are
a concern only for those who are iodine defi cient and consume high amounts of
them. Cooking deactivates the goitrogens.
• Supplements are rarely necessary, but should be considered in pregnant and lactating
women if dietary iodine is insuffi cient to meet the RDA.
• A daily prenatal supplement providing 150 mcg of iodine will help to ensure that
pregnant and breast-feeding women consume suffi cient iodine during these critical
periods.
Iron
• Required to produce hemoglobin and myoglobin (proteins involved in the transport
and storage of oxygen) and amino acids (carnitine); required for cellular energy
production; produces enzymes that have antioxidant effects; supports DNA synthesis
and immune function.
• Used for prevention of anemia in pregnancy and in others at risk, and in the treatment
of restless legs syndrome.
• Defi ciency is common, especially in women with heavy menstrual bleeding and
during pregnancy (increased needs for baby), vegetarians, and those with malabsorption
syndromes (celiac disease), bleeding ulcers, copper defi ciency, and in
surgery.
• Defi ciency leads to depleted iron stores, impaired red blood cell formation, and
anemia. Symptoms include fatigue, paleness, headache, hair loss, brittle nails, rapid
heart rate, increased risk of infections, and rapid breathing on exertion.
• Drugs that deplete iron: antacids, cimetidine, ranitidine, omeprazole, lansoprazole,
aspirin, anti-infl ammatory drugs, and cholestyramine.
• Iron supplements can bind to and reduce absorption and effi cacy of levodopa, levothyroxine,
methyldopa, quinolones, tetracyclines, bisphosphonates, and zinc and
calcium supplements. To avoid this, separate intake of iron supplements from these
products by two hours.
• Vitamin C-rich foods and supplements enhance the absorption of nonheme iron
(form of iron found primarily in plants).
• A multivitamin/mineral complex providing the RDA is recommended for most premenopausal
and pregnant women and those at risk of defi ciency.
• Men and post-menopausal women should choose iron-free multivitamin/mineral
supplements to avoid iron excess.
Manganese
• Required for the production and activation of enzymes that are involved in energy metabolism;
bone, cartilage, and collagen formation; and the production of antioxidants.

• Defi ciency is uncommon, but may occur in those with epilepsy, hypoglycemia, diabetes,
schizophrenia, and osteoporosis.
• Defi ciency symptoms: impaired growth and reproductive function, skeletal abnormalities,
impaired glucose tolerance, and altered carbohydrate and fat metabolism.
• Drugs that deplete: magnesium-containing antacids and laxatives and tetracycline.
• Absorption is reduced by calcium, phosphate, and iron.
• Supplements beyond the amount provided by diet and/or a multivitamin and mineral
complex are not necessary.
Molybdenum
• Required for the production of enzymes that are cofactors in amino acid metabolism,
formation of uric acid, and the metabolism of drugs and toxins.
• Defi ciency is extremely rare and may occur in those with a rare genetic condition;
defi ciency causes seizures, developmental delays in neonates, tachycardia, brain
damage, and coma.
• Drugs that deplete: high intakes of copper or sulphate.
• Supplements beyond the amount provided by diet and/or a multivitamin and mineral
complex are not necessary.
Selenium
• Component of enzymes that function as antioxidants; involved in detoxifi cation;
converts thyroid hormone to its active form; supports immune function; enhances
the antioxidant activity of vitamin E.
• Used to strengthen immune function and prevent infection, to protect against colon
and prostate cancer, and to prevent oxidative stress and support immune system
function in those with HIV/AIDS.
• Defi ciency is uncommon, but may occur in those with poor diets, those who live
in areas where the soil is depleted in selenium, Crohn’s disease, and malabsorption
syndromes (celiac disease).
• Symptoms of defi ciency: muscular weakness and wasting, cardiomyopathy (infl ammation
of the heart), pancreatic damage, and impaired immune function.
• Drugs that deplete: valproic acid and corticosteroids (prednisone).
• Supplements beyond the amount provided by diet and/or a multivitamin and mineral
complex may be necessary for some individuals.
Zinc
• Involved in numerous enzyme reactions; required for growth and development, immune
and neurological function, reproduction and regulation of gene expression;
stabilizes the structure of proteins and cell membranes.
• Used to support immune function, reduce severity and duration of the common
cold, and delay the progression of macular degeneration.
• Severe defi ciency is rare, except in those with a genetic disorder, severe malnutrition
or malabsorption, severe burns, or chronic diarrhea.

• Marginal defi ciencies are common in malnourished people, vegetarians, pregnant
women, the elderly, and those with celiac disease, Crohn’s disease, colitis, and
sickle cell anemia.
• Symptoms of defi ciency include impaired growth and development, skin rashes, severe
diarrhea, immune system defi ciencies, impaired wound healing, poor appetite,
impaired taste sensation, night blindness, clouding of the corneas, and behavioural
disturbances.
• Drugs that deplete: diuretics, anticonvulsants, iron supplements, penicillamine,
ACE-inhibitor drugs, acid-reducing drugs, and oral contraceptives.
• Zinc supplements can reduce copper levels, so look for a multivitamin that contains
copper as well as zinc.
• Zinc supplements can reduce absorption of antibiotics (tetracycline and quinolones),
so separate intake of zinc supplements from these products by two hours.
• Since the average zinc intake is below the RDA and many conditions and drugs
deplete zinc levels, a supplement should be considered. Most multivitamin and
mineral complexes provide at least the RDA for zinc.
ELECTROLYTES
Potassium
• Required to maintain fl uid balance; required for nerve conduction and muscle
function; cofactor for enzymes involved in energy production and carbohydrate
metabolism.
• Used for prevention of stroke, osteoporosis, kidney stones, and in the treatment of
high blood pressure.
• Defi ciency (hypokalemia) is common and caused by prolonged diarrhea or vomiting,
alcoholism, kidney failure, laxative abuse, anorexia, or magnesium defi ciency.
• Defi ciency symptoms include fatigue, muscle weakness and cramps, bloating, constipation,
and abdominal pain. Severe hypokalemia may result in muscular paralysis
or abnormal heart rhythms.
• Drugs that deplete: furosemide, hydrochlorothiazide, corticosteroids, pseudoephedrine,
caffeine, and high-dose penicillin.
• Drugs that enhance potassium (may cause hyperkalemia): Spironolactone, triamterene,
amiloride, ACE-inhibitors, anti-infl ammatory drugs (ibuprofen), heaparin,
digoxin, and beta-blockers.
• The average dietary potassium intake is about 2,300 mg/day for women and 3,100
mg/day for men. Evidence suggests that diets supplying at least 4,700 mg per day
are associated with a decreased risk of stroke, hypertension, osteoporosis, and kidney
stones, and this is the AI level set by the Institute of Medicine.
• Multivitamin/mineral complexes typically provide 99 mg of potassium per serving.
Depending on dietary intake and personal risk factors, additional potassium supplements
may be necessary for some people.
• Take supplements with meals or choose a microencapsulated form to reduce the
risk of upset stomach.

Sodium
• Regulates fl uid balance along with potassium; required for nerve conduction and
muscle function; assists absorption of chloride, amino acids, glucose, and water;
regulates blood volume and blood pressure.
• Excess sodium intake is linked to gastric cancer, osteoporosis, high blood pressure,
and kidney stones. Reducing sodium intake may help to reduce the risk of these
conditions.
• Defi ciency is rare; low blood levels of sodium (hyponatremia) may be caused by
fl uid retention or excess sodium loss (excessive sweating, prolonged exercise, severe
and prolonged vomiting and diarrhea, and kidney disease).
• Symptoms of hyponatremia include headache, nausea, muscle cramps, fatigue, confusion,
and fainting. Severe cases may lead to swelling of the brain, seizures, coma,
and brain damage.
• Drugs that deplete sodium: diuretics, anti-infl ammatory drugs, carbamazepine, codeine,
morphine, and some antidepressants.
• Supplements are rarely necessary, except in the above-mentioned conditions.
• The AI level for sodium and sodium chloride (salt) is based on the amount needed
to replace losses through sweat in moderately active people and to achieve a diet
that provides suffi cient amounts of other essential nutrients. Most adults consume
an amount much greater than the AI.

Advertisements for the acai berry are all over the Internet. This miracle fruit from South America was hailed as the number one super food on the planet for its exceedingly high nutritional content. Acai berries are loaded with vitamins, minerals and antioxidants that no other fruit can provide. Among the most important acai health benefits is its ability to fight obesity.

Acai is rich in dietary fiber — a type of carbohydrate from plant materials that are indigestible to humans. Fiber moves food down your digestive track faster and smoother. It also keeps your stomach lining and intestines free of toxins.

However, Americans consume less than 50% of the dietary fiber levels required for good health. In fact, with the youth’s alarming dependence on fast food, this value dips to as low as 20%, heavily contributing to the obesity crisis in the US.

Fiber from vegetables, fruit, grain, and legumes can reduce the risk of diabetes, high blood cholesterol, cardiovascular disease, and digestive disorders such as constipation, ulcerative colitis, diverticulitis, hemorrhoids, inflammatory bowel disease, Crohn’s disease, and colon cancer.

Legumes, wheat bran, prunes, Asian pears, raspberries and blackberries are among the most fiber-rich foods on the planet. But sitting at the top of the list is the acai berry, which, according to two research groups, contains 25-44% of dietary fiber in its pulp.

Acai berries are also loaded with amino acids. These little proteins energize your body so you can perform physical tasks such as brisk walking and cardio workouts. Acai contains more than a dozen different kinds of amino acids, making it the best single source of this important building block.

Whereas obesity is a result of accumulating bad fat, acai berries counter this with a generous amount of good fat — specifically Omega 3, 6 and 9 fatty acids. Omega fatty acids found in acai negate the effects of bad cholesterol while maintaining good cholesterol.

Make no mistake — obesity can kill you! It can lead to heart disease, diabetes, cancer, osteoarthritis, fatty liver disease, migraines, and debilitating back pain. The acai berry alone will not cure all your health issues. It should be taken with proper nutritional diet and regular exercise. But a heaping helping of acai health benefits can be your first big step towards keeping fit.

According to legend, there exists an eternal spring somewhere in Florida that can make anyone who drinks of its water forever young. Ah but the fable was wrong! The real Fountain of Youth lies deep in the heart of the Amazon rainforest — a magical drink called acai juice.

In terms of vitamins, minerals and antioxidants, the acai is the most complete food source on the planet. It contains all the nutrients necessary not only for survival but for maintaining good health.

Amazon natives have been consuming acai juice like water for centuries. Acai in their diet is comparable to red wine in the French diet. What’s amazing is that acai juice is 30 times more powerful than red wine in preventing heart disease. Thanks to acai, senior Amazon dwellers look much younger than their age. In fact, you will not see a single wrinkle on the face of a 60-year-old Amazonian woman. It is believed that the acai juice is also the enigma behind those beautiful Brazilian bodies that acai aficionados have began labeling it Botox in a bottle.

The acai berry is the most substantial source of nutrients and antioxidants that prevent diseases and control aging. Its secret ingredient? Anthocyanins. Studies show that anthocyanins are powerful agents that can control aging and prevent diabetes, bacterial infections, inflammation, as well as neurological diseases.

Anthocyanins in acai juice are also known to slow down the development of malignant tumors, both in initial and progressive stages. Cancer cells are effectively destroyed, inflammation damage is reduced, and blood vessels that cultivate tumors are suppressed, thus minimizing the damage caused by cancer on the human body.

Acai juice is also an excellent source of dietary fiber, protein and niacin. It boosts energy levels, improves blood circulation, keeps your skin and hair glowing, enhances sleep, alleviates depression symptoms, and washes away toxins.

What are the benefits of taking acai berry fruit is it really a superfood? You will find many reviews about the benefits of acai on the internet. If you would like a rise in your vitality or need to detox your body or perhaps just slow the aging the acai might be just what you need.

A very distinct purple berry much like a grape, acai is only found in the Amazon rainforest. This fruit, the acai berry, is produced in palm trees that can reach the height of 82 feet. The acai berry fruit does not grow individually like the apple but in clustering like a banana. Each of these tall palm trees can grow anywhere from a few to as many as eight bundles of this black purple fruit.

Although it is a recent addition to the market in the US the acai berry has been used every day in Brazil. Containing a higher level of the antioxidants of grapes and easily twice that of blueberries acai is considered a super food. The little purple fruit is filled with many of the vitamins, minerals, antioxidants, and omega fatty acids that a person needs. There have been many health benefits reported about the popular acai berry fruit. There are accounts that the acai detoxifies the body and aids the immune system The health benefits also include it combats free radicals that cause aging and has high levels of fiber.

Wholesome beautiful skin is also described because of the key minerals in the acai berry fruit. It has been reported that the acai assists the heart and lungs by bettering circulation. Cancer cells seem to be killed when acai berry fruit is added to the cancer cells at least in the science laboratory.

There are so many ways it helps cure and defent the body that one has to ask what it can’t serve. There have been accounts that diabetes is alleviated and swelling decreased.

People who have taken acai bery report that it accelerates healing, helps level out normal blood sugar levels, and helps patients suffering from leukemia.

Acai has joined the list of food items that are called superfoods. Acai has superior nutrient attributes and is by nature rich in amino acids, electrolytes, and antioxidants.

The acai berry fruit is found in various meals and drinks in Brazil. Acai drinks, smoothies are a few of the many ways acai berry is utilised. It is not unheard of to flavor even meat and fish meals with the acai berry fruit.

Regrettably it is not possible to consume these berries fresh from the palm. The acai berry fruit must be processed quickly close to the harvest by taking out the pulp from the fruit. After being freeze-dried to preserve the berry nutrient level is readied for transportation. Once it is combined with other ingredients to produce a drink or shake or made into capsule form the acai will contain a full level of nutrients.|When it reaches the processing plant the freeze-dried acai is combined with other ingredients to make a drink and will still be a potent mixture of nutrients.|The freeze-dried acai is merged with other ingredients ingredients and made into capsules or prepared into a smoothies.}

Canadians and people of the United States are joining the band wagon about acai berry fruit and the amountskads of energy it gives. You might discover acai as an element in the next drink you purchase. Freeze-dried acai is the desired action for acai berry fruit since doing so helps maintain the value high.

A Great Deal has been reported on the benefits of taking acai berry fruit but you need to research further to discover truth from falacy on the nutrition benefits for you. Scientific testing needs to be done to verify these results so prior to taking the acai do some more reading to learn about the health benefits. There seems to be many ways the acai berry fruit can help your health if even one of the reports are true. Be sure to read reviews about the acai berry fruit to discover if this product is for you.

The simplest detoxification therapy is to modify your daily diet. Although changing your diet is easier said than done, there are people who want to improve their health at any length and do not mind undergoing strict dietary changes. But there are also many others who do not want to change their lifestyle. They prefer to continue having their soft drinks, cigarettes, alcohols or coffee even though they may have started drinking more water and may give up completely on very short notice. It is never easy to change our ways of eating over night.

Hence, modifying our diets to facilitate detoxification is good but may not be sufficient to stimulate the eliminating organs such as the liver, lungs, kidney and bowels.

The following are potential signs and symptoms when detoxification is needed:

- Unexplained weight gain

- Headaches, dizziness or nausea.

- Lower back pains or stiff necks.

- Depression, anxiety or nervousness.

- Lack of energy or fatigue.

- Insomnia.

- Agina pectoris.

- Circulatory deficits and memory failure.

- High blood fats.

- Brittle nails and hair.

- Joint pain or arthritis.

- Unpleasant body odor, coated tongue or bad breath.

- Frequent colds, cough, wheezing, sinus congestion or fever.

- Skin rashes.

- Hives.

- Indigestion.

- Chronic constipation

- Immune weakness

- Frequent allergies.

- Dark circles under the eyes.

Herbal detoxification is a gentle, mild and sometimes refreshing way to accelerate effective detoxification for specific organs. Besides, herbs are also foods rich in vitamins, minerals and enzymes that are an excellent source of nutrition. It does not cure any illness or disease that you already have but helps to improve your health, quality of life and make you feel better about yourself. One source of effective herbal detoxification is herbal combination.

Herbal combination contain the proper amounts of vitamins, minerals and enzymes that nourish your bowels, liver and kidney. At same time it also helps to improve your skin, blood circulation and vitality and reduces fats. Having the right herbal combination for detoxification allows you to go about your normal daily diet without having to worry about your health and still feel healthy.

Most traditional detoxification products contain herbs. Detoxification products that contain superior herbal extracts are able to restore your health to an optimal level by enhancing the effectiveness of your eliminating organs in removing toxins, revitalizes your vigor, nourishes your body, boost your immune system, improve digestion, aids in weight loss and makes you look younger.

Listed below are the types and key function of eight superior herbs that are able to help improve the effectiveness of your eliminating organs in detoxification.

- Rhizoma Atractylodis Macrocephalae. (regulates bowel movement, spleen and improves vitality).

- Poria Cocos (eliminates toxins and improves skin condition)

- Radix Cynanchum (eliminates toxins and reduces fats)

- Radix Rubia Yunnanensis (improve blood circulation)

- Folium Nelumbo Nucifera Gaertn (nourish the body)

- Radix Panax Quinguefolium (improve vitality)

- Gravel Root (help to dissolve kidney stones and cleanse the kidneys)

- Folium Aloe Vera (an ingredient with laxative effects, promotes better bowel regulation, prevents constipation and destroy bacteria, viruses, yeast and parasites in your system)

For easier swallowing, most herbal extracts in detoxification products are encapsulated and is best taken with meals for better digestion and absorption.

Detoxification is not for everyone. It is not recommended for people with diabetes, liver problem, gut ulcer, cancer and those on warfarin therapy. In fact, people on medical treatment for any conditions should consult their doctor before embarking on a special diet. Pregnant ladies, nursing mothers and children should not go on a detoxification diet or program. Do not start on a detoxification program straight away if you have fatigue, indigestion, cough, muscle pain and poor sleep or any other symptoms. The symptoms can be signs of serious illness. It is important to see your doctor for a thorough assessment to ensure that any of these symptoms are not caused by a medical condition that requires immediate treatment.

You should not forget that dietary herbal supplements are not the only means of effective detoxification for your body. You will also need to exercise, rest, clean water and a healthy diet. Remember that frequent detoxification improves your vitality, makes you feel better and helps to slow down your aging process.

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PepsiCo has acquired UK-based vitamin water brand V Water. The drinks giant said that the acquisition would create significant opportunities in a “dynamic and growing category”.
The V Water range was launched in 2005, and now has a range of six flavours containing a number of added vitamins, minerals and herbal extracts including Vitamin C, Zinc, Selenium and Ginseng.
Garrett Quigley, General Manager of PepsiCo UK and Ireland, said: “V Water provides us with a strong platform for expansion into a fast growing market, and reflects PepsiCo’s global commitment to transforming our portfolio of products and extending our range of healthier beverages. The UK is a key market for us, and we are extremely excited about developing a relationship with V Water in the UK, which will enhance and contribute to the long-term growth of the V Water brand”.
The two founders of V Water, Walter Faulstroh and Chris Coleridge, said: “V Water has positioned itself in the UK market as “The Vitamin Water” since 2005. Joining V Water’s exciting brand and people to the powerful PepsiCo family will allow us to continue to expand and fulfil the full potential of V Water.  We are very excited to be leading the expansion of the value-added water category in the UK”.

Whilst avoiding the harsher elements of direct sunlight is not only wise but is necessary, avoiding the sun all together and as the result, not getting enough direct sunlight on our skin, is even more problematic. So, let’s examine the benefits of healthy sun exposure without getting burnt or promoting sun damage.

Did you know that according to a June 2007 study (1), not getting enough direct sunlight increases our chances of cancer by at least 70%? Why? Because our bodies need natural sunlight to synthesize adequate amounts of vitamin D in order to keep our bones strong and healthy, as well as support the immune system.

What is Vitamin D?

Vitamin D, in the form of calciferol (vitamin D3) is a fat-soluble vitamin. It is found in food, but also can be made in your body after exposure to ultraviolet rays from the sun. Vitamin D exists in several forms, each with a different function. Some forms are relatively inactive in the body, and have limited ability to function as a vitamin. The liver and kidneys help convert vitamin D to its active hormone form known as calcitriol; so, in actual fact, vitamin D technically is sunlight derived pro-hormone calcitriol. Vitamin D in its active pro-hormone form of calcitriol is important in determining how our cells express themselves and is vital in the production of various hormones and neurotransmitters (messengers in the brain). For the purpose of more clarity and understanding we will refer to calcitriol as vitamin D.

The major biological function of vitamin D is to maintain normal blood levels of calcium and phosphorus. Vitamin D helps us absorb calcium, and thus helps to form and maintain strong bones and teeth. It regulates bone mineralization in unison with a number of other vitamins, minerals, and hormones. In short, without vitamin D, bones start to become thin, brittle, soft, or misshapen. Vitamin D prevents rickets in children, osteoporosis and osteomalacia in adults.

What does the latest research on Vitamin D offer us?

It offers us practical advice in preventing some serious health issues.

Exciting new research conducted at the Creighton University School of Medicine in Nebraska has revealed that supplementing with vitamin D and calcium can reduce your risk of cancer by at least 60 percent. This includes breast cancer, colon cancer, skin cancer and other forms of cancer. This research provides strong new evidence that vitamin D is the single most effective medicine against cancer, far outpacing the benefits of any cancer drug known to modern science.

The Nebraska 4-year placebo-controlled study has revealed that the group receiving the calcium and vitamin D supplements showed at least 60 percent decrease in cancers. Note that these astonishing effects were achieved on what many nutritionists consider to be a low dose of vitamin D. Exposure to sunlight, which creates even more vitamin D in the body, was not tested or considered, and the quality of the calcium supplements was likely not as high as it could have been (it was probably calcium carbonate and not high-grade calcium aspartate, oratate or citrate).

So what is the bottom line of all this?

The bottom line is that if you take good-quality calcium supplements (for better health avoid pasteurized milk) and get adequate natural sunlight exposure or supplement with a good source of vitamin D (such as high quality cod liver oil), you could easily improve on the 60 percent reductions recorded in this study… but why is it better to get vitamin D from the sun?

Vitamin D, as calciferol (D3) is found in the foods listed below. Most people would not eat these foods on a daily basis all year round and, for this reason would need to get the active form of vitamin D with careful exposure to ultraviolet rays from the sun. Please note it has to be ultraviolet rays of the sun (UV) as these are the only ones that actually trigger the synthesis of vitamin D in our body. So if you rely on solariums or sun tan beds to get your natural sunlight, check if they radiate some ultraviolet rays.

Foods that contain Vitamin D3 and the amount in International Units (IU):

* 1 Tablespoon Cod Liver Oil - 1,360 IU

* 100gr Salmon, cooked - 360 IU

* 100gr Mackerel, cooked - 345 IU

* 100gr Sardines, canned in oil, drained - 270 IU

* 250ml Milk, nonfat, reduced fat, and whole, vitamin D fortified - 98 IU

* 1 whole Egg soft boiled, (vitamin D is present in the yolk) - 25 IU

Source: (http://healthlink.mcw.edu/article/982088787.html)

It is interesting to note here that one would need to drink at least a litre of milk a day to get the minimum requirements of vitamin D, which is around 400 IU. If we were to expose at least 20% of our skin to sunlight all year round for up to 10 minutes a day without any SPF, then we would ensure adequate amounts of vitamin D. The fairer your skin the less direct exposure is needed to activate vitamin D synthesis. For people with very fair skin, just a short burst of sunshine on their skin would also be enough.

As we know the liver and kidney help convert vitamin D to its active hormone form. If anyone has impaired liver or kidney functions then they would require more vitamin D synthesis either from direct sunlight or good quality supplements.

It is imperative to have a simple blood test that a General Practitioner can request, to check your current levels of vitamin D before considering any supplementation. This is because over supplementing with vitamin D could have serious consequences, such as bone resorption (breaking down of the calcium) and soft tissue calcification (hardening). It is very important to know this before considering taking any cod liver oil or other vitamin D supplements. It is very wise to have your vitamin D levels checked 3-4 months after initial supplementation to see if a deficiency is still present.

Deficiency or insufficiency of natural sunlight and vitamin D has been associated with the following conditions:

* adrenal insufficiency

* Alzheimer’s

* allergies

* autoimmune disorders including multiple sclerosis and rheumatoid arthritis

* cancers of the colon, breast, skin and prostate

* depression, seasonal affective disorder (SAD)

* diabetes, Type 1 and 2

* gluten intolerance, lectin intolerance

* heart disease, hypertension, Syndrome X

* infertility, sexual dysfunction

* learning and behavior disorders

* misaligned teeth and cavities

* obesity

* osteopenia, osteoporosis, osteomalacia (adult rickets)

* Parkinson’s

* PMS

* psoriasis

source: Krispin Sullivan (http://www.sunlightandvitamind.com)

Here is an overview of some obvious health related issues from Vitamin D deficiency

* Vitamin D and Bone Health: Having adequate levels of vitamin D in your body helps keep your bones strong and helps prevent osteoporosis. Vitamin D deficiency (which often masquerades as calcium deficiency) has been associated with greater incidence of hip fractures. A greater vitamin D intake from diet and supplements has been associated with less bone loss in older women. Since bone loss increases the risk of fractures, vitamin D supplementation may help prevent fractures resulting from osteoporosis.

* Diabetes: Vitamin D deficiency has been associated with insulin deficiency and insulin resistance. In fact it was shown in a 2001 study (2) that vitamin D deficiency is likely to be a major factor contributing to the onset of type 1 diabetes in children, as human milk often lacks vitamin D.

* Infertility and PMS: Infertility is associated with low vitamin D, and PMS has been completely reversed by the addition of calcium, magnesium, boron and vitamin D.

* Fatigue and Depression: Activated vitamin D as calcitriol, in the adrenal gland regulates tyrosine hydroxylase, the rate limiting enzyme necessary for the production of dopamine, adrenaline and noradrenaline. The adrenal glands pump these hormones to help us cope with daily stress. Hence, when adrenals have been pumping these powerful hormones for some time our bodies begin to experience constant exhaustion which leads to chronic fatigue. Not having adequate levels of vitamin D may contribute to chronic fatigue and depression.

* Syndrome X: Vitamin D deficiency has been clearly linked with Syndrome X – fat gain around the middle section (3). Syndrome X results from insulin resistance (the inability to properly deal with dietary carbohydrates and sugars), abnormal blood fats (such as elevated cholesterol and triglycerides), overweight, and high blood pressure. Syndrome X condition requires a complete lifestyle and dietary change, focusing on reducing stress levels, which activate these adrenal hormones and promote weight gain, for improvement and long term management.

Vitamin D and Steroids

Steroids, like prednisone, are often prescribed to reduce inflammation related to a variety of medical problems. These medicines may be essential for a person’s medical treatment, but they have potential side effects, including decreased calcium absorption.

There is some evidence that steroids may also impair vitamin D metabolism, further contributing to the loss of bone and development of osteoporosis associated with steroid medications. For these reasons, individuals on chronic steroid therapy should consult with their physician or nutritionist about the need to increase vitamin D intake through carefully monitored dietary supplements.

The World Health Organization states that 70% of all cancers are easily preventable through dietary and lifestyle changes. The latest Nebraska research shows us that sunlight and calcium supplements can reduce cancer risks by 77% in women. The question is why won’t conventional medicine embrace this low-cost, safe and highly effective method for preventing cancer?

Another question we might ask is why do we not hear as much about the importance of vitamin D as we hear about calcium? The reasons for this, as most would already know, there are no profits in promoting natural sunlight, not for the cancer council or for the pharmaceuticals industry.

In conclusion of the safest way of ensuring adequate vitamin D, getting at least some early morning direct sunlight is very beneficial for all of us. The best sun exposure during summer would be 10 minutes approximately of early morning sun before 9 am or late afternoon after 5 pm.

If planning to stay out longer then applying some natural, chemical-free SPF 15 + sunscreen (you can find these in some health food stores as they are becoming more popular) would be safe for your skin. During winter, 20 minutes of direct sun even during the day on hands, neck, feet, and legs would be ideal. If direct sunlight is not possible in the winter then carefully supplementing with cod liver oil, only if the blood tests reveal a vitamin D deficiency would be beneficial. It is important to understand that the darker your skin, the more sunlight is needed to activate vitamin D synthesis.
For the albino population (people with very sun sensitive skin as they lack pigment), the good news is that less direct sun is required, even a short burst of early morning sun would be enough to stimulate vitamin D activation in their system.

In addition, having a diet high in antioxidants - the good guys that prevent premature ageing (antioxidants from super-foods like Wolfberries, blueberries and pomegranates) - is known to help protect the skin from rapid sunburn and premature ageing. In fact, some natural chemical-free sun tan lotions contain fair amounts of antioxidants such as vitamin A and E. The amount of antioxidants that we would require daily would be quite high and probably unachievable for most people. The ideal amount would be more than just a punnet of blueberries; more like 3 or 4 punnets of organic blueberries daily. Yet, if we take super-foods such as Ningxia wolfberries then we might get closer to the ideal antioxidant intake. So, enjoy some fun in the sun and ensure that you have adequate amounts of Vitamin D in your system all year round for optimum health, vitality and longevity.

References:

1. Lappe JM, Travers-Gustafson D, Davies KM, Recker RR, Heaney RP. Vitamin D and calcium supplementation reduces cancer risk: results of a randomized trial. Am J Clin Nutr. 2007 Jun;85(6):1586-91.

2. Ortlepp JR, Lauscher J, Hoffmann R, Diabet Med. 2001 ct;18(10):842-5

3. Henendez C, Lage M, Peino R, J Endocrinol. 2001 Aug;170(2):425-31

McMichael AJ, Hall AJ. Multiple sclerosis and ultraviolet radiation: time to shed more light.Neuroepidemiology. 2001 Aug;20(3):165-7.

Wortsman J, Matsuoka LY, Chen TC, Lu Z, Holick MF. Decreased bioavailability of vitamin D in obesity. Am J Clin Nutr. 2000 Sep;72(3):690-3)

(http://sunlightandvitamind.com/Main.htm)

About the author

Teya Skae M.A., B.A.,Dip Health Sciences, Dip Clinical Nutrition
Kinesiologist/Nutritionist/Writer
Health/Life Coach and Educator
Teya is the founder of Empowered Living
www.empowered-living.com.au
specialising in Neurologically Balancing busy people for chronic fatigue, corporate burnout, physical/emotional stress, Emotional Freedom Technique to resolve energy blocks, Metabolic Typing Nutrition and Results Fat Loss. Teya writes article for various publications and runs empowering educational courses in the area of balancing your health, physical body,emotions, and how to have more energy to enjoy your Life!

By Charles Stuart Platkin

When you’re thinking about what to eat, you need to ask yourself, “Will it keep me satisfied, or will I be hungry again in 30 minutes?” “Am I getting the vitamins and minerals I need, or am I just entertaining my mouth (and mind)?” The best food choices are the most nutrient-dense — foods that contain a large number of nutrients (e.g., vitamins, minerals, antioxidants, etc.) for relatively few calories. Here are a few food comparisons that will help you focus a bit more on the total profile of the foods you eat, instead of just the calories.

McDonald’s Hamburger vs. Premium Caesar Salad with Grilled Chicken

The burger (at 100 grams) is only 250 calories, but it isn’t as filling as the Premium Caesar Salad with Grilled Chicken (311 grams) at 220 calories. Pair the salad with Newman’s Own Low Fat Balsamic Vinaigrette and you have a total of 260 calories. Now keep in mind, this is really not a Caesar salad because you’re using a different dressing, but it’s a good choice. You get more than three times the volume for only 10 extra calories. And, believe it or not, the salad packs more protein: It has 30 grams versus only 12 grams for the burger — wow. The salad also offers 130 percent of the daily recommended value for vitamin A (0 for the burger), 50 percent for vitamin C (2 percent for the burger), and 20 percent of your recommended calcium allowance (compared with 10 percent for the burger). Plus, a burger typically comes with other unhealthy friends, such as fries and a soda. The only problem with the salad and the dressing is the sodium — it’s off the charts. The burger is also high, but the salad and dressing have more than twice as much.

Post Shredded Wheat vs. Wheaties

Post Shredded Wheat is 170 calories for one serving (1.75 ounces), and it’s just plain whole-grain wheat — nothing else. One serving of Wheaties (about an ounce) is 100 calories; however, it has only 3 grams of fiber, compared with 6 grams in Shredded Wheat. The Shredded Wheat also has twice the protein (6 grams), and the Wheaties has 4 grams of added sugar. Keep in mind, if you compare the cereals gram for gram, they are similar in calories (in one serving you get ¾ of an ounce more of the Shredded Wheat). However, if you look at the ingredients, the Shredded Wheat is much “cleaner.” Wheaties’ ingredients: whole wheat, sugar, salt, corn syrup, partially hydrogenated soybean oil, brown sugar syrup, natural flavor, trisodium phosphate — not exactly a wholesome cereal when compared with the Shredded Wheat.

Hummus vs. Kraft French Onion Dip

One tablespoon of the French Onion dip is about 30 calories, whereas hummus — a Middle Eastern spread made from chickpeas, tahini (ground sesame seeds), roasted garlic and olive oil — has about 35 calories per tablespoon (1/2 ounce). However, the chickpeas (garbanzo beans) are high in fiber, folate, manganese (a trace mineral that helps energy production from proteins) and protein. Chickpeas also have phosphorous, vitamin C and iron.

If you want to make your own hummus, here is a great recipe that yields 10 ounces:

1 (15-ounce) can garbanzo beans, drained

4 cloves garlic, sliced

1 tablespoon tahini

Juice of 1 large lemon

¼ teaspoon sea salt or kosher salt

1 tablespoon water

1 tablespoon olive oil

Combine all ingredients in a food processor until smooth, and you’re done.

1 tablespoon = 34.2 calories, 1.3g fat, 4.5g carbs, 1g fiber, 1.5g protein.

Olive Oil and Balsamic Vinegar vs. Wish-Bone Fat Free Italian Salad Dressing

The Wish-Bone Fat Free dressing is only 20 calories for 2 tablespoons. If you were to use 2 teaspoons of olive oil (however, try using a salad mister, not a spoon) that would be 80 calories, plus 14 more calories for a tablespoon of balsamic vinegar for 94 calories total. So, yes, it’s more, but you also get the benefits of the oil’s monounsaturated fats, which (in limited quantities) have been shown to help reduce your risk of heart disease. Plus, take a look at all the added ingredients and sugar in the low-fat dressing: water, high-fructose corn syrup, distilled vinegar, salt, garlic, soybean oil, onion, xanthan gum, red peppers, (ascorbic acid, sodium benzoate, calcium disodium EDTA), spices, tocopheryl acetate (vitamin E), lemon juice concentrate, caramel color.

Brown Rice vs. White Rice

I’ve seen brown rice that is slightly higher in calories than white rice, but for the most part they’re close. For instance, 1 cup of cooked long-grain brown rice is about 216 calories, whereas 1 cup of cooked long-grain white rice is 205. However, that’s where the similarities end. The best place to start is the fiber: The brown rice has 3.5 grams of dietary fiber (14 percent of the recommended daily value) versus only 0.6 percent for the white rice. Fiber is helpful in a number of ways, but one key benefit is that it slows the digestion of food and prevents insulin spikes. Brown rice also has 87 micrograms or 22 percent of your recommended daily value for folic acid and 84 milligrams or 21 percent of your daily value for magnesium, which is helpful for energy and muscle relaxation. Finally, the brown rice has nearly double the amount of natural selenium (19.1 micrograms versus 11.8 micrograms), which research has shown to be helpful for those who are at high risk for prostate cancer or heart disease.

100 Percent Whole-Grain Bread vs. White Bread

Unless you’ve totally ignored the news, you already know that whole grains are better. But I’ve noticed that when people are at the market comparing food labels, they’re shocked that the whole-grain breads are often higher in calories. For instance, one slice of Pepperidge Farm 100% Natural 100% Whole Wheat Bread is 100 calories, whereas Pepperidge Farm Original White Bread is only 70 calories per slice. However, the whole-grain bread has more than triple the fiber, more iron, more calcium and double the protein. Also, keep in mind (just in case you have been a bit out of touch) that when grains are refined, other nutrients, such as vitamin E, vitamin B6 and magnesium, are removed. As a very important side note, make sure you buy only 100 percent whole-grain breads with no added ingredients. Many whole-grain breads have added sugars and other ingredients that you can certainly live without. As an example, look at Arnold Natural 100% Whole Wheat. I’m not sure what the “natural” means here, because even though all the ingredients — including added sugar, soybean oil, calcium sulfate, salt, yeast, cultured wheat starch, sugar cane fiber, molasses, etc. — are “natural” as opposed to “fake,” that doesn’t mean they ought to be in bread. And, yes, it’s only 90 calories per slice, and 100 percent whole grain, but it’s still not what you should be looking for.

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CHARLES STUART PLATKIN is a nutrition and public health advocate, founder and editor of DietDetective.com, the health and fitness network and author of The Diet Detective’s Calorie Bargain Bible (Simon & Schuster, 2007). Copyright 2008 by Charles Stuart Platkin. All rights reserved. Sign up for the free Diet Detective newsletter and iTunes podcast at www.DietDetective.com.

Everyone is searching for wellness.

Wellness is defined by the American Heritage Dictionary as “The condition of good physical and mental health, especially when maintained by proper diet, exercise and habits”. So, understanding wellness can help us live life to the full.

And of course, in an ideal world, wellness would be easy to achieve. But the stress and strains of modern day living create many factors that impact our level of wellness, most notably diet.

Our food choices can adversely affect Wellness in several ways. These would include Fast food diets that are high in fat and low in nutrients, overly processed convenience foods and a lack of dietary fibre from fruits, vegetables and whole grains. Also, not enough healthy sources of protein in our diet will affect wellness, as protein is needed to support muscle and bone tissues.

However, small changes in diet and lifestyle may help to reverse any adverse effects and produce optimum wellness.

Three keys to optimum wellness include: 1) Balancing your diet. Your body requires sufficient amounts of the right balance of foods and nutrients. These include protein, good carbohydrates and fats, also colourful fruits and vegetables. Also, your body needs vitamins, minerals and fibre so that food can be used correctly. Vitamins and minerals are not always present in food in adequate amounts, but they can be obtained from dietary supplements, providing your body with nutrition at the cellular level.

2) Exercising Regularly. Regular exercise will help you to look and feel your best, as exercise creates muscle tone and provides your body tissues with oxygen - so necessary for optimum wellness!

3) Drinking lots of Water. Your body is about two-thirds water, so for optimum wellness, you need to drink about 6 - 8 glasses of water every day

By following these three steps and making the necessary changes, you can achieve optimum wellness starting today!