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How to Take Your Vitamins

BeWellBuzz — Sun, 20 Nov 2011 21:48:16 +0000

Many people think that taking a daily cocktail of vitamins, minerals, antioxidants and other supplements is a prescription for a healthy diet. But it's also likely that they don't know whether the nutrients they're taking are fat soluble, water soluble, or if they are getting more of some nutrients than they need. Supplements, in general, are viewed as good for you, and people may think, "If one is good, then more is probably better." But that's not necessarily true. Getting too many fat- or water-soluble nutrients, either from the food you eat or from supplements, can be dangerous. Vitamin and mineral supplements are serious business, and taking more than you need - unless you are under the care of your doctor - may be bad for your health. The Dangers of Too Much Anything Taking a vitamin or supplement as directed on the package label is considered to be safe, but not following directions can lead to problems. "Excesses of all nutrients, from water, to iron, to water-soluble B vitamins, can potentially cause toxicities," says Norman Hord, PhD, MPH, RD, associate professor in the department of Food Science and Human Nutrition at Michigan State University. People who take vitamins and minerals in amounts above the established upper limits of the Dietary Reference Intakes (DRIs) may harm tissues where the vitamin is stored in their body, Hord explains. That's why you shouldn't take more than the recommended amount. Vitamins and other nutrients play essential roles in maintaining good health, but they need to be consumed in the proper amounts. Vitamins are classified into two types: water-soluble and fat-soluble vitamins. They are divided into these groups according to how they are dissolved and stored in your body. Fat-soluble vitamins reside in your body's fatty tissue and liver and are used as needed by your body. By contrast, water-soluble vitamins dissolve in water and generally are not stored in your body. Water-Soluble Vitamins and Nutrients Because water-soluble vitamins and nutrients dissolve in water, the continuous supply your body needs calls for a steady daily intake, from the foods you eat, from the supplements you take, or from a combination of foods and supplements. Vitamins C, B12, thiamin, niacin, riboflavin, tryptophan, pantothenic acid, biotin, and folic acid are all classified in the water-soluble category. Water-soluble nutrients work best when you get them in the proper amounts. When you eat or take more than your body needs, the body adapts by absorbing just what it needs, and then it usually excretes the excess in your urine - but not always. A study in the August 2010 Journal of Nutrition Science and Vitaminology found that urinary excretion of certain vitamins and other nutrients was reduced when study participants fasted. The field of nutrition is ever-changing, and experts used to think that taking excess amounts of a water-soluble nutrient was harmless because the excesses would just be eliminated in urine. Today, we know that's not the case, and that some water-soluble vitamins and nutrients are handled differently by the body than others. Just because most water-soluble vitamins are not stored by the body, you can't assume that it is safe or effective to take more than the safe upper limit. In addition, you need to account for the vitamins and nutrients you get from the food you eat, says Ruth Frechman, MS, RD, a spokesperson for the American Dietetic Association. "Certain water-soluble vitamins in excess can cause problems, such as too much vitamin B6 can cause nerve problems, too much niacin can cause flushing, and excess vitamin C can cause kidney stones," Frechman observes. Excess folic acid may also mask a vitamin B12 deficiency, which is more common in people over age 50. Fat-Soluble Vitamins Vitamins A, D, E, and K are the fat-soluble vitamins. Unlike water-soluble vitamins, these vitamins dissolve in fat and are stored in body tissues. Because they are stored, over time they can accumulate to dangerous levels and can lead to a condition called hypervitaminosis, meaning excess amounts of a vitamin in the body, if more than the recommended amount is taken. "Too much vitamin A, D, or K can lead to increased levels that are unhealthy and can cause health consequences," says Frechman. She adds that too much vitamin A can lead to birth defects, and too high levels of vitamin E may increase the risk of hemorrhaging. Excess vitamin K can lessen or reverse the effect of blood thinner medicines and prevent normal blood clotting. Vitamin D has been one of the more controversial vitamins. Even though it is a fat-soluble vitamin, it appears to be tolerated in the body at higher levels. As of 2010, the Institute of Medicine recommends a daily allowance of 600 international units (IU) of vitamin D for everyone ages 1 to 70, with an upper limit of 4,000 IU for those ages 9 and older. Some experts, like vitamin D researcher and Creighton University professor Robert Heaney, MD, think the upper limit levels are still not set high enough and that more vitamin D may be necessary to foster good health. "The new upper limit for vitamin D has been doubled to 4,000 IU per day, which will meet the needs of most healthy people, but the research shows the toxic level is much higher than the established ceiling," Heaney tells WebMD. Frechman points out that vitamin D is also a hormone, which makes it unique in its properties. This dual function may explain why it functions differently than the other fat-soluble vitamins and renders it less harmful at higher intakes. Too Much Can Cause Harm Exceeding the government set tolerable upper limits can be a problem. "There is a reason for the tolerable upper limits that needs to be respected. Research has shown at which levels nutrients can cause potential problems, and these numbers take into account all sources of vitamins and minerals from food, fortified food and supplements," says Frechman. When the level goes beyond the safe upper limits, vitamins can act like drugs, says Roberta Anding, MS, RD, spokesperson for the American Dietetic Association, director of sports nutrition at Texas Children's Hospital, and dietitian for the Houston Texans pro football team. Excessive calcium intake, more than 2,500 mg a day, can interfere with kidney function, cause kidney stones and constipation, and interfere with the absorption of iron and zinc. The Risks of Fortified Foods Combined With Supplements Fortified foods are another way people get additional nutrients. Historically, fortified foods were the way Americans filled some nutrient voids. Public health concerns over nutrient deficiencies led to production practices like adding iodine to salt, grains enriched with B vitamins and iron, and milk fortified with vitamins A and D. But the combination of whole foods, supplements, and fortified foods raises safety concerns with experts. Eating fortified foods while also taking supplements can cause a person's diet to exceed safe upper levels and potentially lead to a toxic buildup. Six Brazil nuts, which weigh about 1 ounce, contain 544 micrograms of selenium, says Frechman. That's a whopping 780% of the Daily Value of this trace mineral, which is only needed in small amounts. The bottom line to remember is that if you are taking supplements, know the tolerable upper limit of the vitamins and minerals you're taking, and check all labels to make sure your food choices are not enriched with the same nutrients. Your best option is to consult a doctor or dietitian before you begin taking any supplement. Source http://www.medicinalfoodnews.com/rss/inthenews.xml

Vitamin C from food tied to lower cataract risk

BeWellBuzz — Tue, 19 Jul 2011 23:58:01 +0000

Cataracts are a clouding of the eye's lens that commonly cause vision problems in older people. Some studies, but not all, have found that people with higher intakes of antioxidants, including vitamin C, may have a lower risk of developing the condition. But those studies have been done in Western countries -- and not in lower-income countries like India, where people's vitamin C levels tend to be very low and rates of cataract are particularly high. For the new study, researchers evaluated more than 5,600 Indian adults age 60 and up for cataracts. They also interviewed them about their diets and lifestyle habits, and measured their blood levels of vitamin C. Overall, nearly 73 percent of the study participants were found to have cataracts. But that risk dipped as vitamin C blood levels and vitamin C intake rose. In the roughly one-quarter of older adults with the highest vitamin C levels, the risk of cataract was 39 percent lower than in people with the lowest levels of the nutrient. That was with factors like income, smoking habits, high blood pressure and diabetes taken into account. But vitamin C levels were generally very low. More than half of the study participants were deficient, and the bottom 30 percent of the group had vitamin C concentrations below the level of detection (2 micromoles per liter). Anything below 11 micromoles per liter is considered a vitamin C deficiency. Even in the group with the highest vitamin C levels, the typical amount was just 38 micromoles per liter. By comparison, in cataract studies in Europe and the U.S., the "high-C" groups have had levels of 70 micromoles or higher. The findings, reported in the journal Ophthalmology, do not prove that adequate vitamin C protects against cataracts. But it's biologically plausible, said senior researcher Astrid E. Fletcher, a professor at the London School of Hygiene & Tropical Medicine in the UK. Vitamin C is an antioxidant, which means it helps protect body cells from damage caused by so-called oxidative stress. "The eye is particularly vulnerable to oxidative stress as the 'seeing' organ of the body," she added. "Light is essential for vision but light is also very damaging. The lens absorbs ultraviolet radiation, a major source of oxidative stress." But that biological plausibility does not mean that older adults should load up on vitamin C supplements to ward off cataracts. Fletcher said the current findings have relevance primarily for India, where people's vitamin C levels are generally low. They might also have implications for other lower-income countries, she added, but those studies have not been done yet. In Western countries, studies have come to conflicting conclusions as to whether people with high vitamin C intakes have a lower cataract risk. Foods high in vitamin C include citrus fruits like oranges and grapefruit, green and red peppers, kiwifruit, strawberries, broccoli and tomatoes. In the U.S., the official recommendation is for men to get 90 milligrams of vitamin C per day, while women should get 75 milligrams. In this study, most older Indian adults were getting well below that. If extra vitamin C was shown to lower cataract risk in India, the benefits could be substantial. "India has the highest burden of blindness in the world," Fletcher said, "and the main cause is cataract Source: http://www.medicinalfoodnews.com/rss/inthenews.xml

Vitamins and Their Properties

BeWellBuzz — Fri, 20 May 2011 13:15:41 +0000

Vitamins are found naturally in a wide range of organic food produce including the likes of meat, fish, fruit and vegetables. The human body is unfortunately unable to create or manufacture such vitamins on its own. We therefore must obtain the correct amount of vitamins by following a healthy diet; such a diet plan will work to maintain both a healthy body and lifestyle. In the fast paced world we live in, it is not always an easy task to consume the healthiest meals. Heavy workloads and various other commitments, such as the school run, make it almost impossible to sit down to a substantial meal or even to consume our recommended five portions of daily fruit and vegetables. For this exact reason many of us consider investing in vitamin supplements in order to enhance our diets, this in turn will provide the body with the optimum intake of vitamins in order to maintain a healthy body. Without certain vitamins we can become susceptible to many ailments due to a deficiency in any one vitamin. Certain vitamins have been found to aid in both the prevention and the treatment of an assortment of problems, such as processed foods, stress, pollution, illness, alcohol, caffeine, medication and sugar. All of the above mentioned ailments can rob your body of B vitamins. Another much-needed vitamin is vitamin D, this fat soluble element is extremely important to our health and works to both maintain a healthy complexion and also to preserve the calcium levels in the blood. Vitamin C is another vitamin that should be regularly consumed, whether this is through other foods or alternatively through a vitamin supplement. Such a vitamin can help to combat the common cold, aid anemia sufferers and also help with the recovery of sporting injuries. Milk thistle supplements are also ideal if you're looking to do a detox. Their antioxidant properties help to protect against damage to the liver. Source: http://www.blogofherbs.com

What’s the Best Facial for You?

BeWellBuzz — Thu, 31 Mar 2011 18:40:41 +0000

If skin is sensitive, skip the peel and get a facial that includes antioxidant-rich, anti-inflammatory ingredients like pomegranate, grapeseed or rose-hip extract, green tea or vitamin C, Jaliman advises. Facials with skin-lightening ingredients like licorice extract (glycyrrhizinate), soy proteins or Indian gooseberry can reduce hyperpigmentation. And hydrating masks will help soften lines and wrinkles. At home: Exfoliate at least three times per week - less often if skin is sensitive - to get a glow back. Not only does this slough off dead cells, moisturizers also penetrate better. If skin is dry, add a weekly moisturizing mask and daily serum to your regimen. Serums contain highly concentrated antioxidant ingredients like retinol (vitamin A) to reverse sun damage, or rosehip oil (vitamin C) to moisturize. Also, look for skin-care products with active ingredients such as peptides, retinol, vitamin C and antioxidants like green tea and resveratrol, says Jaliman. These increase blood flow to cells and collagen production, and protect against free-radical molecules that damage cells. In your 50s: Maintain elasticity and tone Because of estrogen loss in menopause, middle-age skin produces less collagen, which can leave it thinner and drier, with a lot less elasticity than in your youth. "People find deep frown and smile lines, crow's feet, thinning lips and hollowness under the eyes," Jaliman says. References^{^} futurenatural.com (www.futurenatural.com)^{^} devita.net (www.devita.net)^{^}

16 Foods High in Vitamin C

BeWellBuzz — Wed, 09 Mar 2011 23:06:44 +0000

Vitamin C is one super important, naturally-occurring nutrient. From preventing colds and flu, rebuilding tissue, bones and blood vessels, to boosting the body's ability to synthesize calcium and other minerals, Vitamin C is something we want to be eating more of on a daily basis. In fact, studies are now confirming the need for Vitamin C to boost brain function, heal from injuries and recover from illness. A potent antioxidant for neutralizing free radicals, a diet lacking Vitamin C may cause health problems over time. In fact, the Food & Nutrition Board at the Institute of Medicine recommendsthat we eat vitamin c foods on a daily basis, with men getting 90mg and women getting 75mg daily. The following list of foods high in Vitamin C will help teach you how to super-charge your diet with a major dose of this essential nutrient. 1. Strawberries One of the tastiest and healthiest berries on the planet, strawberries are extremely high in Vitamin C. Strawberries aren't just a vitamin c food, however, they're also high in fiber and the antioxidants responsible for reducing oxidative stress and protecting the heart from excess LDL cholesterol. Just one serving holds about half of your daily vitamin C needs. 2. Acerola Cherry The Acerola cherry, Malpighia punicifolia, is a small red fruit that is packed with vitamin C! In fact, it holds about 65x the amount of vitamin C than an orange. Just a single cherry holds all of your recommended amounts of vitamin C. It's recommended to eat fresh, raw acerola cherries, but you can also buy it in powder form. 3. Citrus Fruits Oranges, grapefruits, lemon and limes! Citrus fruits pop a powerful Vitamin C punch. Peel one medium orange for a whopping 70mg. A small glass of OJ has up to 93mg of vitamin C, and a small glass of grapefruit juice has up to 70 mg of vitamin C. Even though oranges are probably the most popular vitamin C food, it doesn't have the highest amount in it. 4. Papayas Papayas are another food high in vitamin c, with one serving holding 100% of your daily needs. Try throwing some in your next smoothie or yogurt. This bright fruit it also high in Vitamin A. 5. Black currant With its deep dark purple hue, its easy to imagine that this fruit would be high in Vitamin C. Black currants hold around 180mg per serving, as well as plenty of potassium, iron, vitamin B5 and phytochemicals. 6. Kiwi Hailing from New Zealand, it may surprise you to learn that this small bright green fruit has more Vitamin C than an orange! They are also high in flavonoids and has as much potassium as a banana. Studies have shown that children who ate these Vitamin C-rich fruits experienced stronger respiratory tract than children who did not. 7. Bell Peppers Bell peppers are another food high in vitamin C, as well as beta carotene. In fact, these colorful veggies have been studied for the cardio-protective health benefits, and have also been shown to prevent cataracts, blood clot formation and may help us reduce our chances of heart attacks and strokes. One half cup of raw red pepper holds over 140 mg of vitamin C. All bell peppers are high in Vitamin C, but yellow are the highest and red peppers come in second. 8. Guava This exotic fruit is another great vitamin C food, with one Guava containing over 250 mg. Over twice your daily needs! They are also rich in dietary fiber, folic acid, potassium and manganese, making Guavas one of the best superfoods to add to your diet. Many supermarkets are now importing these fruits from the tropics, so they are easy to find. 9. Brussels Sprouts While not everyone's favorite food, Brussels sprouts have a great Vitamin C reputation. One serving of cooked Brussels sprouts has almost 50 mg of vitamin C. Besides from being one of the best vitamin c foods, brussels sprouts are also high in vitamin K, folate, vitamin A, manganese, potassium and dietary fiber. However, even with all of these nutrients, it's still near impossible to convince your kids to give them a try. 10. Melons Many melons have Vitamin C. Just one cup of cantelope will provide you with approximately 67 mg of vitamin c, plus plenty of vitamin A and potassium. Additionally, watermelon is another great source of vitamin c, as one serving will give you 112% of your daily needs. 11. Dark leafy greens Kale, mustard greens, turnip greens, watercress, chard and spinach (as well as most other leafy greens) are all great Vitamin C foods to add to your diet. While they all provide different amounts of this essential nutrient, they are all very healthy for you. Kale would be the best choice, as it may have up to 130 mg of Vitamin C in one serving. That is one day's Vitamin C needs in a single serving! 12. Amalaki Fruit Another exotic fruit from India, this nutrient-dense super-food is one of the most important medicines in the Ayurvedic pharmacopeia. The fruit is picked, dried and used for its health-boosting properties. It holds one of the most concentrated supplies of Vitamin C, so its no wonder it has been valued for thousands of years for its immune enhancing properties. 13. Broccoli Whether you eat it raw or cooked, you can never go wrong with broccoli. In fact, in addition to its dense multi-nutrient and fibrous benefits, one serving of this little green tree has over 90 mg of Vitamin C. Broccoli is also one of the best detox foods to add to your diet. 14. Cauliflower While not as colorful as some of our other foods high in Vitamin C, cauliflower holds its own with this essential nutrient. Just one cup of cauliflower will give you approximately 46 mg, not to mention plenty of vitamin K, folate and dietary fiber. 15. Tomatoes The bright red tomatoes are another common Vitamin C food. Try using sun-dried tomatoes as they are particularly concentrated in this essential nutrient. Just one serving of 100 grams holds over 100 mg of Vitamin C. This equals 170% of our daily needs. 16. Select Herbs Many fresh herbs such as cilantro, chives, thyme, basil and parsley are high in Vitamin C. Buy some fresh herbs and sprinkle on every meal. In fact, just one cup of fresh parsley has over 130 mg of Vitamin C. And thyme comes in first, with 160 mg in one cup. References^{^} healthiest berries (www.globalhealingcenter.com)^{^} High Fiber Foods (www.oxypowder.com)^{^} antioxidants (www.globalhealingcenter.com)^{^} banana (www.oxypowder.com)^{^} cilantro (www.globalhealingcenter.com)

9 Health Benefits of Asparagus

BeWellBuzz — Tue, 01 Mar 2011 23:15:20 +0000

Anti-Inflammatory Asparagus contains many anti-inflammatory nutrients, such as asparagus saponins and the flavonoids quercetin, rutin, laempferol and isorhamnetin, which all help to combat arthritis, asthma, and autoimmune diseases. Antioxidants Glutathione, found in asparagus, contains three amino acids (glumatic acid, glycine and cysteine) that combine into one molecule that serves as a powerful oxidation-reduction agent in our bodies. Along with the antioxidants vitamin C, vitamin A (beta-carotene), zinc, manganese and selenium, the glutathione in asparagus fights against free radicals that cause aging and "cellular rust." Cancer It is well-known that chronic inflammation and oxidation of the body's cells can lead to a variety of different cancers. With its anti-inflammatory and antioxidant properties, asparagus is a robust fighter against bladder, breast, colon, lung, prostate, ovarian and other cancers. Heart Health Folate, a B complex vitamin, is essential for a healthy cardiovascular system and is found in abundance in asparagus (one cup contains 66% of the RDA of folate). Firstly, it is involved in a biochemical event called the methylation cycle, which allows for the proper transcription of DNA, the transformation of norepinephrine to adrenalin and the transformation of serotonin to melatonin. Secondly, folate regulates the amino acid homocysteine, which in high levels can be a strong risk factor in heart disease. And finally, B vitamins such as choline, biotin, and pantothenic acid manage our blood sugar levels by effectively metabolizing sugars and starches. Birth Defects Folate is also essential for proper cellular division. Healthy servings of asparagus can prevent a folate-deficiency, which has been linked to birth defects such as spina bifida (a congenital defect in which the spinal cord is exposed through a gap in the backbone). Diuretic The amino acid asparagine, found in asparagus, is an effective diuretic and has been historically used to treat swelling, arthritis, rheumatism, and PMS-related water retention. Diet and Digestion Inulin, a carbohydrate in asparagus, encourages the growth of Bifidobacteria and Lactobacilli, two bacteria that boost nutrient absorption, lower the risk of allergy and colon cancer, and help prevent unfriendly bacteria from taking hold in our intestinal tract. Furthermore, one cup of asparagus contains over 11% of the RDA of dietary fiber and almost 10% of the RDA of protein. The healthy fiber and protein content of asparagus stabilizes our digestion, curbs overeating, maintains a low blood sugar and prevents constipation. And finally, one cup of asparagus also contains only 43 calories. Vitamin K Asparagus is an excellent source of vitamin K (providing 114% of the RDA in one cup), which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. Furthermore, vitamin K prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke. Vitamin C As mentioned above, asparagus contains a healthy dose of the strong antioxidant vitamin C (over 30% of the RDA). Other health benefits associated with vitamin C are a lower blood pressure, healthy immune system, and resistance to age-related ocular diseases, such as cataracts and muscular degeneration. References^{^} Asparagus and Urine Odor (www.healthdiaries.com)^{^} Asparagus (www.healthdiaries.com)^{^}