The Health and Fitness Channel

October, 2002 Issue

Your Truth In Fitness Source

IN THIS ISSUE

All You Ever Wanted to Know About Vitamins and Minerals - Part I

PLUS,

Your Diet and Your Immune System

All You Ever Wanted to Know About Vitamins and Minerals - Part I

Confused about which supplements to take? Or how much you should be taking? Or even which ones to avoid?

You're not alone. With all the conflicting vitamin studies that have emerged during the past year it's easy to question your vitamin regimen (you do have one right?).

In order to shed some light on the confusion about supplements recently in the news, Dr. Jeffrey Blumberg of Tufts University (one of the most respected academic centers of nutrition excellence in the world) helped answer some of these questions...

DOES BETA-CAROTENE PREVENT CANCER...OR CAUSE IT?

The body converts beta-carotene into vitamin A. But beta-carotene is also an antioxidant -- which neutralizes ''free radicals'' in your blood. Left unchecked, these highly reactive compounds can damage tissues and cells and possibly lead to diseases such as cancer.

More than 200 studies suggest that beta-carotene does indeed play a role in
preventing cancer. A Chinese study of 30,000 people showed a significant decrease in the incidence of cancer and mortality in those who took a combination of beta-carotene, vitamin E and selenium.

Conflict arose with the release of three major studies that contradicted established results...

**Two widely reported studies found that taking supplements of beta-carotene in the 30-to-50 milligram range may increase the risk of lung cancer. What wasn't mentioned in detail by the media was that those who developed cancer were heavy smokers, heavy drinkers and/or asbestos workers.

**The other major trial tracked 22,0000 doctors and found that those taking 50 mg of beta-carotene every other day for 12 years had no increased risk of cancer -- but no decrease either.

However, this study tracked men in the highest socioeconomic group in the US --
physicians who had full access to health care and were more likely than the
average person to have healthy lifestyles. Evidence suggests a potentially modest
effect of beta-carotene, which is unlikely to be readily found in a low-risk
group.

STRATEGY: Because nobody is really certain whether large doses of beta-carotene increases the risk of lung cancer in smokers or heavy drinkers (those who have more than two drinks per day), people who smoke and/or drink heavily should avoid beta-carotene supplements. But nonsmokers who do not drink heavily can take between 10 mg and 20 mg of beta-carotene daily to reduce their
risk of cancer.

DO IRON SUPPLEMENTS CAUSE HEART ATTACKS?

One Finnish study showed a correlation between iron intake and increased risk of cardiovascular disease in older adults.

REALITY: Several subsequent studies -- most of which were conducted in the US -- found absolutely no link between iron intake and heart disease.

STRATEGY: People age 50 or older that take a vitamin/mineral supplement containing the Recommended Daily Allowance (RDA) of iron -- 10 mg -- need not worry that this minimal amount will trigger a heart attack.

Because people over age 50 do not need large amounts of iron anyway, it is best to steer clear of high-dose iron supplements -- such as those containing more than 25 mg, which are wrongly promoted as ''energizers'' for the 50-plus crowd.

Women who are premenopausal should take 15 mg of iron per day...adult men should take 10 mg of iron per day.

IS FOLIC ACID ONLY A MUST FOR PREGNANT WOMEN?

When taken during the weeks before conception and the first two months of pregnancy, folic acid helps prevent neural tube problems and other birth defects.

But folic acid is an important supplement for everyone. A major study suggested that folic acid might prevent more than 50,000 deaths from cardiovascular disease each year in adults.

Folic acid lower blood levels of a toxic amino acid called homocysteine, which is produced in the normal course of cell metabolism. High levels of homocysteine significantly raise the risk of heart attack and stroke.

Folic acid may also protect against colon cancer.

STRATEGY: All adults need to consume 400 micrograms (mcg - not milligrams) of
folic acid daily. Spinach and dark leafy lettuces, such as romaine and collard
greens, are good sources...you need to eat about two cups of spinach a day to get
your 400 mcg.

ALTERNATIVE: A multivitamin supplement containing 400 mcg of folic acid.

DOES VITAMIN E PREVENT SERIOUS DISEASES?

Probably not at the current US RDA level - which is 30 international units (IU).

Numerous studies link considerably higher doses of vitamin E to a decreased risk of cardiovascular disease...some forms of cancer...and cataracts and macular degeneration.

Preliminary research also indicates that vitamin E may slow the progression of neurological diseases, such as Parkinson's and Alzheimer's.

A British study of 2,000 people who had suffered heart attacks found that those who took 400 IU or 800 IU of vitamin E daily for a two-year period had a 77% reduction in the incidence of a second attack.

STRATEGY: There is little risk in taking vitamin E -- and there is much evidence that it prevents disease. Supplements between 100 IU and 400 IU daily are advisable.

Why supplements? It's almost impossible to get enough vitamin E from diet. Make sure you get the ''mixed tocopherols’’ kind.

The richest dietary sources are nuts and healthy essential vegetable fats.

IS IT TRUE THAT CALCIUM IS THE MOST IMPORTANT DIETARY FACTOR IN PREVENTING OSTEOPOROSIS?

Almost every major health organization recommends that people get their RDAs of calcium. This mineral helps prevent osteoporosis and may reduce the risk of colon cancer and hypertension.

The problem is that calcium absorption depends on adequate levels of vitamin D in
the body. The body manufactures vitamin D when it is exposed to sunlight. Vitamin D is also found in fortified milk and multivitamins.

As you age, your body becomes less able to manufacture vitamin D. About 80% of women over age 60 -- and almost as many older men -- get less than two-thirds of the RDA of this nutrient.

STRATEGY: make sure you get your daily dietary requirement of calcium -- 1,200 to 1,500 mg per day.

For those age 60 or older, a 400-IU vitamin D supplement daily is advisable.

HIGHLY SPECULATIVE, BUT JUST MAYBE?!?

There is a new, but as yet unproven, theory that says increased calcium intakes help prevent cancer, prevent and maybe even reduce existing atherosclerosis (clogging and the subsequent hardening of the arteries with cholesterol), and maybe even allow you to live longer.

Preliminary looks into the long-lived peoples of this world (Hunza's and Okinawan's to name a few) have found their daily calcium intakes are on the orders of 100 times our own RDA! While it can't be construed that there is a cause and effect relationship between increased calcium intake and increased
lifespan and reduced diseases, nevertheless, several prominent scientists have
promulgated a theory.

In the case of atherosclerosis it is not elevated cholesterol that we have to worry about, it is a lack of calcium.

Here's what they say: the process of your body lining you arteries with cholesterol is its response to a lowered pH level in your body. A lowered pH level (more acidic) causes tiny, microscopic holes through your arteries. Your body responds to these ''micro-leaks'' by depositing the only waxy, sticky substance it has to ''fill up'' these pinholes -- cholesterol.

Although this is not good as it eventually reduces the blood carrying capacity of your arteries, the alternative of not doing this would be worse. So your body chooses the lesser of two evils in order to ''protect'' itself.

What they've found is increasing one's calcium intake helps increase the pH level in your body. This makes your body more alkaline (less acidic) and stops these pinholes leaks from forming. This stops cholesterol from depositing in your arteries hence, no more atherosclerosis.

Understand this is a highly speculative theory. But since increasing your calcium intake is easy to do, this may be another reason to do it.

STRATEGY: Use highly absorbable forms of calcium. The best is found in dairy
products. About 17% of the calcium there is absorbed. Next best is calcium
citrate. 14% of this type gets absorbed. Finally, the more common ones, calcium
carbonate, are only absorbed at a rate of 2%. This makes them a poor choice.

One final choice is CORAL CALCIUM. Some researchers say this type of calcium is 100% absorbed. It is the type of calcium that is used by the Okinawans. I have no recommendations one way or the other on this type of calcium but if you're interested it can be found in most health food stores.

DOES VITAMIN C PREVENT COLDS?

While there is no sound evidence that vitamin C prevents colds, some studies show
that daily 1,000-mg to 2,000-mg supplements can lessen the severity and duration
of colds. That's because vitamin C has an antihistamine effect.

In addition, numerous studies link a lower daily intake of vitamin C to a decreased risk of some forms of cancer and heart and eye disease.

STRATEGY: A National Institutes Of Health study suggests the current RDA of 60 mg of vitamin C is far too low -- and that doses of 200 mg may be closer to our actual daily requirements for optimal health.

To lower your risk of serious diseases, consume between 250 mg and 2,000 mg daily in food or supplement form.

DO CHROMIUM SUPPLEMENTS AID IN WEIGHT LOSS?

Health food manufacturers claim that this trace mineral helps body-builders bulk
up and the overweight shed pounds. The evidence for both claims, however, is
weak.

However, emerging research suggests that chromium may be an important player in
the preventions of one of this nation’s top killers -- adult-onset or Type II diabetes -- since chromium helps regulate glucose (sugar) levels.

STRATEGY: For people who are at risk for adult-onset diabetes because it runs in their families, studies suggest a 200-mcg chromium supplement daily. The average adult consumes only 25 mcg to 30 mcg a day, which may not be enough to ward off diabetes if you're at risk.

NEXT MONTH: I'll continue taking a look at vitamins and recommend minerals you should take to help you lose fat easier.

---

YOUR DIET AND YOUR IMMUNE SYSTEM

Evidence suggests that the most important contributor to proper immune function
is what you eat. For you to stay healthy -- and to recover quickly from illness and help prevent disease -- your immune system must be healthy too.

THE ANTIOXIDANT SHIELD

You've probably already heard about free radicals. These molecules cause cells to
break down, speeding the aging process, promoting heart disease and cancer and
weakening the immune system.

There's no way to completely avoid free radicals. They're produced within the
body as a result of normal metabolic processes.

But certain antioxidant compounds destroy free radicals

VITAMIN E. This potent antioxidant forestalls the gradual decline in immune
function brought on by aging. It boosts synthesis of antibodies and encourages
reproduction of key infection-fighting cells called lymphocytes.

People who take vitamin E supplements mount a stronger immune reaction against
invading viruses and bacteria. They also enjoy a reduced risk for cancer.

As I mentioned before, it's hard to get adequate amounts of vitamin E in your diet but good sources include seeds, nuts, and healthy vegetable oils (flaxseed, evening primrose oil, hemp oil, sesame oil, and sunflower oil).

CAROTENIDS. These antioxidants increase the number of lymphocytes and
natural-killer cells. Supplements are available, but the best sources are fruits and vegetables -- especially carrots, kale, collard greens, tomatoes and cantaloupes.

VITAMIN C. It energizes the immune system to react more vigorously to cancer
cells and microbes. Diets rich in vitamin C have been linked to reduced risk for
breast, colorectal and prostate cancer.

Good natural sources of vitamin C include all citrus fruits, cantaloupes and green or red peppers.

MINERALS. Minerals are needed for the synthesis of proteins, which are key
components of all cells and enzymes in the body...

ZINC. The most important mineral for immune function, zinc boosts the number of
lymphocytes and helps natural-killer cells attack cancer cells.

The average person needs 15 mg of zinc a day. Higher dosages seem to impair
immune function.

Meats and whole grains are good sources.

IRON. An iron deficiency increases infection risk by weakening many different
types of immune cells. Too much iron impairs immune function too.

Meats and beans are good sources. Iron pills are good only if a doctor has found
you to be iron-deficient.

SELENIUM. This mineral encourages growth of immune cells and stimulates
production of antibodies.

Grains, nuts, seeds and fish are good sources of selenium. Because too much
selenium can cause digestive and neurological problems, supplements generally
are not a good idea.

IMMUNITY BOOSTERS

Research is beginning to confirm what traditional healers have long known -- that
certain foods and herbs boost immune function...

**SHIITAKE MUSHROOMS. Studies in Japan show that these mushrooms boost immune function and inhibit viral multiplication. In Japan, a shiitake derivative
called lentinan is used as a cancer-fighting drug.

Shiitakes are tasty in soups, stews and vegetables dishes. Eat two to six shiitakes a week.

**REISHI MUSHROOMS. These Chinese mushrooms boost reproduction of lymphocytes and trigger production of chemical ‘’messengers’’ that coordinate immune system activity. Eat two to four reishis per week.

**GARLIC. Garlic is a good source of selenium and of certain compounds with
anti-infection and anticancer properties.

Season food with garlic at least three times a week.

**ECHINACEA. This popular herb boosts the ability of immune cells to swallow up cells infected with viruses...and stimulates production of compounds that
coordinate the immune system's response against yeast infections.

Echinacea extract should be taken for no more than three days in a row -- when
you have a cold or flu, or feel one coming on.

The usual dose is 30 drops of echinacea tincture, twice a day.

ONE FINAL THOUGHT

If you aren't supplementing regularly with vitamins and minerals you may be deficient and not even know it. Why? Because of our society's propensity to
consume processed foods. And processed foods are notorious for being calorie rich and nutrient poor.

Combined with massively depleted levels of minerals in our soils (from excessive
crop production) and you have the basis for widespread vitamin and mineral
deficiency in our society.

This is also true a statement: the processing of whole foods destroys a lot of
the phytonutrients they contain (plant nutrients including antioxidants and healthful enzymes). This means the more processed foods we eat, the more likely we lack the necessary raw materials to assure our bodies not only function optimally, but also help prevent disease from forming.

In fact, you should be quite alarmed at all of this.

I've reproduced for you key elements of a US Senate Document #264 written in 1936 and submitted as part of a Congressional investigation into US farming
practices.

US SENATE DOCUMENT #264 (selected excerpts from):

''Most of us today are suffering from certain dangerous diet deficiencies which
cannot be remedied until the depleted soils from which our foods come from are
brought into proper mineral balance.''

''The alarming fact is that foods-fruits and vegetables-grains now being raised on millions of acres of land that no longer contains enough of certain minerals, are starving us...no matter how much of them we eat!''

''This talk of minerals is novel and quite startling. In fact, a realization of the importance of minerals in food is so new that the textbooks on nutritional dietetics contain very little about it. Nevertheless it is something that concerns all of us, and the further we delve into it the more startling it becomes.''

''Laboratory tests prove that the fruits, the vegetables, the grains, the eggs and even the milk and meats of today are not what they were a few generations ago. No man of today can eat enough fruits and vegetables to supply his system with the minerals he requires for perfect health...''

'No longer does a balanced and fully nourishing diet consist merely of so many
calories or certain vitamins or a fixed proportion of starches, proteins, and
carbohydrates. We now know that it must contain, in addition, something like a
score of trace minerals.''

'It is bad news to learn from our leading authorities that 99 percent of the American people are deficient in these minerals, and that a marked deficiency in any one of the more important minerals actually results in DISEASE. Any upset of the balance, any considerable lack of one or another element, however microscopic the body requirement may be, and we sicken, suffer, and shorten our lives.''

''This discovery is one of the latest and most important contributions of science
to the problem of human health.''

''Dr. Northern asked himself how foods can be used intelligently in the treatment
of disease, when they differed so widely in content. The answer seemed to be that they could not be used intelligently. In establishing the fact that serious deficiencies existed and in searching out the reasons therefore, he made an extensive study of the soil. It was he who first voiced the surprising fact that we must make soil building the basis of food building in order to accomplish human building. Bear in mind, says Dr. Northern, that minerals are vital to human metabolism and health-and that no plant or animal can appropriate to itself any mineral which is not present in the soil upon which it feeds.''

''We know that vitamins are complex chemical substances which are indispensable
to nutrition, and that each of them is important for the normal function of some
special structure of the body. Disorder and disease result from any vitamin deficiency. It is not commonly realized, however, that vitamins control the body's appropriation of minerals, and that in the absence of minerals they have no function to perform. Lacking vitamins, the system can make some use of minerals, but lacking minerals, vitamins are useless.''

''Certainly our physical well being is more directly dependent upon the minerals
we take in to our system than upon calories or vitamins or upon the precise
proportions of starch, protein or carbohydrates we consume.''

''So it goes, each mineral element playing a definite role in nutrition. A characteristic set of symptoms, just as specific as any vitamin deficiency disease, follows a deficiency in any one of them. It is alarming, therefore, to face the fact that we are starving for these precious health-giving substances.''

''Sick soils mean sick plants, sick animals, and sick people. Physical, mental and moral fitness depends largely upon an ample supply and a proper proportion of minerals in our foods. Nerve function, nerve stability and nerve cell-building
likewise depend upon trace minerals.''

''Our soils which are seriously deficient in trace minerals, cannot produce plant
life competent to maintain our needs, and with the continuous cropping and
shipping away of those trace minerals and concentrates, the condition becomes
worse.''

''One sure way to end the American people's susceptibility to infection is to
supply through food, a balanced ration of trace minerals. An organism supplied
with a diet adequate to, or preferably in excess of, all mineral requirements may
so utilize these elements as to produce immunity from infection quite beyond
anything we are able to produce artificially by our present method of immunization. You can't make up the deficiency by using a patent medicine or drug.''

''Prevention of disease is easier, more practical, and more economical than cure.
Disease preys most surely and most viciously on the undernourished and unfit
plants, animals and human beings alike, and when the importance of these obscure
mineral elements is fully realized, the chemistry of life will have to be rewritten. No man knows his mental or bodily capacity, how well he can feel or how long he can live, for we are all cripples and weaklings.''

There's more, but I think you get the picture.

What's astounding about this is it was written over 60 years ago. The warning bells on soil depletion were already being sounded by those in the know back then.

What does this mean for you today? Do you think the situation is any better or
worse? I think you know what the answer has to be. Even our most advanced
medicines today have not been able to stem the tide of increased disease in this
country. The next question is what are you going to do about it?

Stay tuned next month where I provide you the optimum dosages for many key
vitamins and minerals that will give your body all the support it needs to be as
healthy AND disease free as it can be.

See you next month with more tips and solutions to achieving your best body.

That's it for this month. Make sure you tune in to next month's
topic where I'll talk about ''All You Ever Wanted to Know About
Vitamins and Minerals - Part II''.

PLUS -- a new monthly section called ''The Fitness Corner''

Learn how eating the right types of foods, vitamins, minerals, and herbs can super-charge your immune system, help you lose fat, and prevent cancer and heart disease.

Please send me your questions about fitness, working out, supplements, food, weight, losing fat, gaining muscle, etc. I will answer your questions here for all to benefit starting next month in ''The Fitness Corner'' Send your questions to:
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Harry

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