+ 0 Nutrition
 1 Honey
 2 Seafood
 3 CREATINE PHOSPHATE
 4 Diet, Balanced
 5 Fiber
 6 Heart heathy foods, non-fat!
 7 MSG monosodium glutamate 8/97
 8 Nitrites
 9 Antioxidants
 10 Selenium Se - mineral
 11 fish processing
 12 Breakfast, The Essential Meal
 13 General nutrition guidelines

\0 Nutrition

Nutrition is a process by which an organism absorbs and utilizes food. The six essential human nutrients are: Water, protein, carbohydrates, fats, vitamins, and minerals. 2100 calories daily is reccomended to sustain an adult. 850 million are in a group getting 1800 calories or less and considered undernurished in 2001, Breakdown: Africa 180 mil, Asia 525 mil, LAmer 53 mil.

Proteins are digested into amino acids. Minerals are for body processes. Vitamins are organic substances required but not produced by the body. The goal to good nutrition is a balance diet with foods from the following groups.

It is recommended that we eat five fruits/vegetables a day everyday mostly because it can reduce the risk of heart disease and cancer as they contain no fat and most have fiber. They are rich with the necessary vitamins and minerals believed to sustain a healthy life. Juice and apple before lunch, lettuce & tomato with a sandwich, broccoli or other veggies with dinner would do it.

The study of nutrition involves the identification of individual nutrients essential for growth and for the maintenance of individual organisms; it includes the determination of interrelationships among nutrients within individual organisms, as well as the evaluation of the quantitative requirements of organisms for specific nutrients under various environmental conditions. Treated in this article are the identification and determination of the requirements of nutrients, the ways in which they vary from one organism to another, and the ways in which requirements for certain of them arose.
 Functions of food Food serves three functions in most living organisms. First, it provides materials that are metabolized either by oxidative or by fermentative processes to supply the energy required for the absorption and translocation of nutrients, for the synthesis of cell materials, for motility and locomotion, for excretion of waste products, and for all other activities of the organism. Second, food supplies the electron donors (reducing agents) required for the formation of the reduced coenzymes (enzyme components) necessary for the synthetic processes that occur within the cell. Third, food provides the materials from which all of the structural and catalytic components of the living cell can be assembled by processes sometimes called anabolism. The three roles of food are not mutually exclusive; energy-yielding substances in many organisms may function in all three ways, and essential nutrients, if present in excess, may frequently be metabolized to supply energy.

The essential precursors (i.e., the substances from which other substances are formed) of cell materials can be divided into two groups--nonessential nutrients, which can be synthesized by the cell from other materials, and essential nutrients, which, because they cannot be synthesized by the cell, must be supplied in foods. All of the inorganic materials required for growth, together with an assortment of organic compounds whose number may vary from one to 30 or more, depending on the organism, fall into the latter category.

Although organisms are able to synthesize nonessential nutrients, such nutrients are frequently utilized directly if present in food, thereby saving the organism the need to expend the energy required to synthesize them.

Quick tips for healthier eating

A simple way to boost the nutritional content of meals is to increase the proportion of vegetables to meat in dishes like stir-fries. Does nutritious eating seem like a difficult and time-consuming proposition? Consumer surveys frequently cite such perceptions. As a matter of practice, however, there are several opportunities every day to improve your diet with very little effort. 

ONE OF THE most significant steps most of us could take towards good health is to increase fruit and vegetable consumption. The American Institute for Cancer Research (AICR) says that by achieving the minimum-recommended goal of five fruit and vegetable servings each day, we could prevent at least 20 percent of cancers. 
 One simple way to reach that goal is to increase the amount of vegetables and decrease the proportion of meat in dishes like stir-fries, pasta sauces and casseroles. For each person’s serving, allow one cup of vegetables and, at the same time, decrease the portion of meat to no more than 3 ounces. These simple steps will go far to meet AICR recommendations. 
 Shopping practices also help achieve more healthful meals. When frozen vegetables are on sale, buy several bags of single or mixed vegetables. Explore options for including more fruits and vegetables in meals outside the home. Instead of one huge sandwich, for example, order a half sandwich with a bowl of vegetable soup. U.S. Department of Agriculture surveys show that just two foods — potatoes and tomatoes — make up half the vegetables the average American eats. Research shows, however, that variety as well as quantity is important in a healthful diet. The larger the variety of fruits and vegetables, the larger the array of vitamins, minerals and phytochemicals available to protect your health.
 So, next time you are at the salad bar, fill your bowl only halfway with greens and the rest with a wide variety of vegetables. As for the leafy greens, a salad should ideally contain a variety of them, not just one type. Whether in a market’s produce section or at a restaurant, it’s easy to select romaine, for example, instead of just iceberg. Doing so will give you twice the potassium and folic acid, five times the vitamin C and seven times as much beta-carotene. Choosing spinach for all or part of the leafy green portion of a salad makes the nutrient count go even higher. The grocery store freezer offers a selection of tantalizing vegetable combinations to help make variety easy. A little more of the best and less of the rest — that’s the secret to eating better, painlessly. A simple step to boost fiber involves your cereal bowl. If your usual cereal isn’t high-fiber, browse the market aisles and select one with at least 3 grams of fiber per sevving. If that seems like too dramatic a change, mix two-thirds of bran flakes and one-third of your low-fiber oldie and, over time, increase the proportion of the high-fiber cereal to 100 percent.
 Whole-grain products are not just higher in fiber, they contain more of several vitamins, minerals and phytochemicals. But remember, “wheat bread” is often just refined white bread with food coloring. Swap breads made with refined grains for high-nutrition, whole-wheat bread. Make sure whole-wheat flour is the first on the ingredient list. 
 There are equally simple strategies for weight control. Order the smallest sized burger, fries, ice cream, soda and any other food except vegetables. Eat your meal slowly enough to really taste it, and you’ll never miss the bigger portions. Walk for 10 minutes at lunch, coffee break or before starting the day. Make it a brisk walk so you can energize yourself and burn more calories. It might not seem like much, but at the end of a month, you'll have burned around 1,000 extra calories

The medicine of the future will no longer be remedial, it will be preventive; not based on drugs but on the best diet for health. This site explores the issue:What is Optimum Nutrition?
 The subject of nutrition is massively wide and deep. There is so much to know and so many seemingly contradictory theories on the subject of nutrition and its relationship with human physiology and mental function. Most people, even (or perhaps especially) when partly informed by means of articles on the subject in magazines, etc., find they are confused. The purpose of this site is to provide a clear explanation of the basic principles of nutrition and its effect upon your health.
 Tomorrow's Medicine: 2500 years ago, Hippocrates, the "Father of Medicine", said to his students, "Let thy foodbbe thy medicine and thy medicine be thy food". Moses Maimonides, the great 12th century physician, repeated the Hippocratic statement when he said, "No illness which can be treated by diet should be treated by any other means". In essence, Hippocrates and Maimonides were insisting that their students practice nutrient therapy.
 This type of medical therapy is being used by doctors today, but only by a minority. It is more likely to be applied by nutritionists who have studied the specialist subject of nutrition in depth. There is little training in nutrition at medical schools and unless a doctor has pursued the study of nutrition out of choice, he or she is unlikely to be sufficiently informed to advise about optimum nutrition.
 In 1968 one of the great minds of this century, twice Nobel prize winner Linus Pauling, coined the term Orthomolecular Nutrition. "Orthomolecular" is, literally, "pertaining to the right molecule". Pauling proposed that by giving the body the right molecules (optimum nutrition) most disease would be eradicated. This Website is based on Pauling's premise that "Optimum nutrition is the medicine of the future".
 Ortho vs. Toxic Medicine: Orthomolecular doctors and nutritionists believe that the treatment of infectious and degenerative diseases should be a matter of varying the concentration of "right molecules" (i.e. vitamins, minerals, trace elements, amino acids, enzymes, hormones, etc.) which are present in the body. The optimum nutritional micro-environment of every cell in the body is vital to achieve or restore optimal health; deficiencies in this environment cause the body to be more succeptible to disease and degeneration.
 The list of necessary nutrients is the same for every human being, but the relative amounts needed by each individual are as distinctly different as the shape of people's bodies, and for this reason a "one for all" daily nutritional requirement is impossible to specify.
 Why is this? Because the kind of food you eat, the physical, mental and emotional stress you experience, the environment in which you live and work, your inherited biochemical and physiological make-up, the constituents of soil in which your food is grown, the contents of water you drink, the amount of exercise you have, and many other factors, determine the fact that you are a unique individual with unique needs.
 In other words, your optimum daily need is determined by your own biochemical uniqueness, which in turn relates to your mental and spiritual state. Optimum nutrition is not just about preventing or reversing disease states, to cross the line where deficiency is directly causing disease; more than that, it is about living optimally, where you have room to stretch your physical, mental and spiritual "muscles" to the full, without overstepping the threshold at which cellular health in any of the systems of the body becomes threatened.
 By contrast, Toximolecular medicine, used by the majority of doctors (especially in the past 50 years) is the administration of drugs at sub-lethal levels. Drugs, of course, are alien chemicals which serve to cover-up the disease process - to mask the difficulty, not eliminate it. They offer symptomatic relief but often at the cost of severe and dangerous side effects. They create dependence on the part of the patient and often complicate the doctor's job by erasing valuable clues as to the real source of the trouble.
 Of course, drugs can save the life of an ill patient, as can surgery and the other techniques at which doctors are so expert. But the paradigm is changing. As a doctor in Dublin recently said, "The evidence for nutritional therapy is becoming so strong that if the doctors of today don't become nutritionists, the nutritionists will become the doctors of tomorrow."
 Patrick Holford, Director of the Institute for Optimum Nutrition in London which is at the forefront of research and education in this field, makes this very clear: "Tomorrow's medicine will not be about using nutrients instead of drugs. It will be about looking through a new pair of glasses which reveal the true causes of disease. In most cases these lie in faulty nutrition, pollution, stress, negativity, addiction and lack of exercise - the greatest cause of all being ignorance. The original meaning of the word 'doctor' is "teacher or learned man" and that is perhaps the most important role a health professional can perform.
 What is a healthy diet? Most people don't know, not because they're ignorant or don't care - it's because they're confused. There is so much conflicting advice about diet and nutrition, who can blame us when we throw in the towel and eat pizza?
 You may hear much conflicting advice and confusing info, but actually, hidden away among the self-serving propa- ganda of a lot of the food industry there are very clear guidelines for healthy eating. After years of research and campaigning, there are finally official and nutriti- onally sound guidelines for a good diet.
 The message is plain: a low saturated fat, moderate protein, high complex carbohydrate diet is the way to go. Stated simply, the golden rules for a healthy diet are: Avoid stimulants such as sugar, coffee, tea and cigar- ettes, and limit alcohol. Avoid saturated (animal) fats and hydrogenated (processed) fats.

Avoid simple (refined) carbohydrates, including white bread, biscuits, cakes and other processed foods. Avoid unnatural additives, flavourings and preservatives. Eat more beans, lentils, seeds, nuts and wholegrains. Eat more vegetables, raw or lightly cooked, organically grown. Eat several servings of fresh fruit every day. Drink plenty of filtered water.
 It works for weight loss but more importantly it's the cornerstone of optimum nutrition - an approach to diet and health that says food can be both pleasure and medicine, and that diet has a crucial role to play in disease prevention and longer, healthier living.
 Many people would like to believe that as long as they take their vitamin supplements they can keep eating all the "bad" foods they desire. But you can't rely simply on supplements, or on a healthy exercise routine, or on a well-planned diet alone. All three are essential.
 Of course it is good to eat foods rich in vitamins and minerals. But this is only one criterion. Good food shd also be low in saturated fat, salt and fast- releasing sugars and high in fibre. Alkaline-forming foods (foods high in calcium, magnesium and potassium) are preferable - such as all fruit and vegs, millet, seeds, almonds, brazils, herb teas, yoghurt, bean sprouts. These help to buffer the acids that result from the metabolism of proteins, refined foods and stimulants. Such a diet will also be low in calories. And to further help keep your weight in check, eat earlier in the day, rather than later when the metabolism slows down.
 The best sources for essential nutrients include: Carbohydrates - Beans, lentils, wholegrains, vegetables, fruit Protein - Nuts, seeds, beans, lentils, wholegrains, vegetables, and small quantities of animal produce Fats - Nuts, seeds, cold-pressed vegetable oils, wholegrains, oily fish used in moderation Water - Filtered water, still bottled water, fruit and vegetables

 Vitamin A - Carrots, watercress, spinach, cabbage, squash, sweet potatoes, melon, pumpkin, broccoli, apricots, beetroot and tomatoes, eggs, fish liver oils, cheese
 Vitamin B Complex - Wholegrains, seeds, nuts, vegetables, beans, lentils, eggs, milk, yoghurt, liver, poultry, fish, meat, eggs
 Vitamin C - Berries, tropical fruits, peppers, tomatoes, cabbage
 Vitamin D - Fish, dairy products, egg yolk
 Vitamin E - Wheatgerm, unrefined vegetable oils, avocados, seeds, nuts, beans, peas, fish, egg yolk
 Vitamin K - Kelp, alfalfa, cauliflower, leafy green vegetables, potato, tomatoes, polyunsaturated oils, dairy products
 Calcium - Peanuts, sunflower seeds, dairy foods, bones in small fish, green leafy vegetables Chromium - Brewer's yest, egg yolk, mushrooms, wholewheat bread, molasses
 Iron - Green leafy vegetables, dried fruits, wholegrains, beans, lentils, fish, meat
 Magnesium - Green leafy vegetables, nuts, seeds, soya beans, wholegrains
 Potassium - Fruit - particularly bananas, vegetables
 Selenium - Nuts, seeds, wholegrains, fish, meat. eggs. dairy products
 Sodium - Fruit, vegetables contain all you need
 Zinc - Nuts, seeds, wholegrains, wheatgerm

The Need for Supplements: We are not all alike. The needs for your particular lifestyle must be adequately covered, and this is where the need for supplementation comes in. For example, if you smoke and drink alcohol frequently your nutritional needs will be higher. If you are pregnant, if you live in a polluted environment, if you have a high stress occupation or are suffering emotional stress, if you suffer from allergies, if you have any sort of disease, degenerative illness or inherited weakness - all of these factors may increase your needs.
 The poor nutritional quality of many purchased foods is another factor. Depleted soils and lengthy storage, as well as toxicity from pesticides, antibiotics, additives, and so on can make an apparently healthy food of little value. Tests have shown that, for example, most people do not obtain adequate zinc, folic acid or the essential fatty acids in their diet, and health (physical and mental) suffers - the weakest link of the inter-acting bodily systems inevitably gives way.
 Deficiency of any of the essential nutrients (below the RDA amount) will, over a period of time, result in illness. Recent research has shown that most of the population in Western countries is deficient in at least a few nutrients (the most common being zinc, selenium, B and C vitamins) and literally on the edge of illness.
 Moreover, individual nutritional needs are frequently higher than the RDA amounts, and to reverse the effects of decades of poor diet and the resulting toxiiity, yet alone to attain optimum health, larger amounts are required - as part of an improved diet and usually supplements as well.
 Sensible supplementation is not just an "insurance policy", it is a necessity. Of course, if you have been eating a typical diet containing all sorts of nutritionally dubious foods and drinks, you first need to start eating an improved diet combined with a balanced regimen of nutritional supplements to begin detoxifying the body and strengthen your immune system.
 An Optimum Nutrition Formula: If you take supplements your most important decision should be "which multi?" Why? Because vitamins and minerals are essential for almost every function of the body. They are vital for energy and they protect you from premature ageing and degenerative diseases. And because they work together they need to be taken in a balanced formula, not just in isolation (except for the purpose of remedial therapy under the guidance of a professional).
 The question is, how much do you need? Many multis shortchange you, especially with minerals. There's a big difference between the amount required to prevent deficiencies that would lead to serious degeneration, and the amount of each vitamin and mineral you need for optimum health. A few years ago, scientists at the University of Alabama worked this out for every nutrient and called the amounts Suggested Optimal Nutrient Allowances or SONAs. The following formula is based on SONAs and gives the amount of each essential vitamin and mineral that you need for optimal health.
  The formula provides: Vitamin A 7500 i.u. - Retinol, a fat-soluble vitamin and antioxidant, derived from animal sources such as dairy foods, fish liver oil, eggs and liver. Like other fat-soluble vitamins, this form of vitamin A can build up in the body tissues causing undesirable side effects if taken in excessive amounts (much more than 7500 i.u. per day). Excess should particularly be avoided by pregnant mothers or those expecting to become pregnant. A good supply of vitamin A is however essential for optimal functioning of the eyes, gums, skin, the mucous lining of the nasal sinuses, respiratory and digestive tracts. Also for bone development, production of sex hormones and normal immunity.

Deficiency symptoms: mouth ulcers, poor night vision, acne, frequent colds or infections, dry flaky skin, dandruff, thrush or cystitis, diarrhoea.
 Beta Carotene 2500 i.u. - Vegetable pre-cursor to vitamin A, found in orange/red fruit and vegetables, that is not toxic in larger amounts (it is converted in the body to vitamin A only as and when required). As an antioxidant it helps prevent cancer and premature ageing and protects the heart and arteries.
 Vitamin D 300 i.u. - Ergocalciferol, a fat-soluble vitamin derived from animal sources (fish, dairy, eggs). Needed for the absorption, utilisation and retention of calcium, normal sexual function, and calcification of bone to maintain strong bones and teeth. Helps prevent loss of calcium from urine. Made by the body when exposed to sunlight. Toxic in excess (more than 1500 i.u. daily) as this may cause calcification of the liver. Deficiency symptoms: joint pain or stiffness, back ache, tooth decay, muscle cramps, hair loss (in extreme: rickets in children, osteoporosis in adults).
 Vitamin E 150 i.u. - D-alpha tocopherol is a fat-soluble antioxidant found in nuts, seeds and vegetable oils which it helps to prevent becoming rancid, just as it protects fats within the body from oxidation. Its antioxidant properties help limit the damage to all body cells caused by naturally present free oxygen radicals, and therefore helps prevent cancer and ageing. Needed for maintenance of a healthy heart and circulation, normal sexual function, proper growth and repair of skin. Helps heal scar tissue, oxygenate muscles and maintain immunity. Deficiency symptoms: lack of sex drive, exhaustion after light exercise, easy bruising, slow wound healing, varicose veins, loss of muscle tone, infertility.
  Vitamin K (not included) - Phylloquinone, fat-soluble, required for blood clotting, is found in many vegetables, dairy products and wholegrain cereals. It is also produced by healthy intestinal bacteria, so it is rarely deficient except in young infants (nursing mothers should eat cauliflower and cabbage).

Vitamin C 300 mg - Ascorbic acid, a water-soluble antioxidant found in fruits and vegetables. Strengthens the immune system - fights infections. Makes collagen, the inter-cellular glue, keeping bones, skin and joints firm and strong and strengthening blood vessels. A powerful antioxidant, helping to detoxify pollutants and protect against cancer and heart disease. Helps make anti-stress hormones and needed for metabolism. Helps the absorption of iron from food. Most animals make the equivalent of several grams of vitamin C daily; however, by a quirk of evolution, humans cannot produce their own, so we really do need the benefit of further supplementation. Deficiency symptoms: frequent colds, lack of energy, bleeding or tender gums, easy bruising, nose bleeds, slow wound healing, red pimples on skin (in extreme: scurvy).
 Vitamin B1 37.5 mg - Thiamin, a water-soluble vitamin, found in association with other B Complex vitamins in wholemeal products, brown rice, many vegetables, meat, nuts and dairy, is unstable and frequently destroyed by cooking or by preservatives. B1 is needed for carbohydrate metabolism and may be deficient in those on a high sugar diet. Helps maintain appetite, normal functioning of the nervous system, eyes, hair, heart and other muscles. Helps keep mucous membranes (digestive lining, lungs, etc) healthy. It is needed for digestion, growth and maintenance of muscle tone. Deficiency symptoms: tender muscles, eye pains, irritability, poor concentration, prickly legs, poor memory, fatigue, loss of appetite, nausea, stomach pains, constipation, tingling hands, rapid heart beat (in extreme: beriberi).
 Vitamin B2 37.5 mg - Riboflavin, a water-soluble B Complex vitamin found in vegetables, fish and dairy, works particularly closely with vitamins B6 and B3 and selenium. It assists in the metabolism of proteins, carbohydrates and fats and therefore is needed for energy. It plays a role in cataract prevention and is needed for healthy mucous membranes, skin, nails, hair and the absorption of iron. It is also a necessary factor in healthy functioning of the nervous system and helps to regulate body acidity. Requirement is increased with with alcohol or drug abuse, consumption of coffee, the contraceptive pill, antibiotics and pregnancy. Unrequired B2 harmlessly colours the urine yellow. Deficiency symptoms: burning or gritty eyes, sensitivity to bright lights, sore tongue, cataracts, dull or oily hair, eczema or dermatitis, split nails, cracked lips.
  Vitamin B3 75 mg - Niacin or nicotinic acid, a water-soluble B Complex vitamin found in vegetables, fish, dairy and unrefined cereals, has a vasodilatory effect (felt as flushing of the skin) which helps take nutrients to cells and remove toxins and also reduce stickiness of the blood. (Niacinamide, another form of the vitamin, does not have this beneficial effect). B3 is essential for energy production, normal digestion, nerve function and the skin. Helps balance blood sugar and lower cholesterol and triglyceride levels. It is also needed for the production of vital hormones such as cortisone, oestrogen, progesterone and thyroxine. Deficiency can occur with alcohol or drug abuse, or protein deficiency, and may, in extreme cases, result in pellagra (dematitis, diarrhoea and dimentia). Deficiency symptoms: lack of energy, diarrhoea, insomnia, headaches or migraines, poor memory, anxiety or tension, depression, irritability, bleeding or tender gums, acne, eczema/dermatitis.
 Vitamin B5 75 mg - Pantothenic acid, a water-soluble B Complex vitamin found in eggs, lentils, unrefined grains and vegetables. B5 is essential in energy production and the synthesis of hormones and blood cells. It is needed to make the neurotransmitter acetylcholine and therefore for proper brain activity and nerve transmission. It is also needed by the adrenal glands to make glucocorticoids, the anti-stress hormones, and has been found helpful in arthritis and relieving joint pains and stiffness. Helps healing and counteracts allergy effects. Maintains normal hair pigment. Deficiency symptoms: muscle tremors or cramps, apathy, poor concentration, burning feet or tender heels, nausea or vomiting, lack of energy, exhaustion after light exercise, anxiety, teeth grinding.
 Vitamin B6 75 mg - Pyrodoxine, a water-soluble B Complex vitamin found in meat, fish, vegetables, bananas, wholegrains, seeds and nuts, may be toxic in extreme doses (above 1000 mg). Works with other B Complex vitamins, zinc and magnesium. Required for the metabolism and synthesis of proteins. Needed for making energy, utilizing essential fatty acids, keeping levels of the female hormone oestrogen stable (and therefore effective in preventing pre-mentrual tension). Essential for efficient nerve transmission, protein digestion and utilisation, making healthy red blood cells and antibodies. Involved in the maintenanceof the circulation, the skin, the immune system and the production of chemicals in the brain which govern mood, sleep patterns, etc. Helps absorption of B12 and maintenance of fluid balance in the body. Deficiency symptoms: infrequent dream recall, water retention, tingling hands, depression or nervousness, irritability, muscle tremors or cramps, lack of energy, flaky skin, anaemia, peripheral neuritis, convulsions, lesions of the skin or mucous membranes.
 Vitamin B12 15micrograms - Cyanocobalamin, a water-soluble B Complex vitamin found in fish, eggs, meat and dairy produce which often works together with folic acid in the body. Needed for making energy. Essential for the production of red blood cells and is also needed to make DNA. Helps make the myelin sheath that insulates nerve cells. Vegans and vegetarians are succeptible to deficiency and other causes are: alcohol, coffee, smoking, lack of calcium or iron, diabetes and liver disease. In extreme may cause pernicious anaemia. Deficiency symptoms: poor hair condition, eczema or dermatitis, mouth over sensitive to hot or cold, irritability, anxiety or tension, lack of energy, constipation, tender or sore muscles, loss of muscle co-ordination, fatigue, sore tongue, drowsiness, pale skin, menstrual problems.
 Folic Acid 150 micrograms - Folic acid is water-soluble, part of the B Complex group of vitamins, found in leafy green vegetables, citrus fruits, eggs, organ meats, wholegrains, seeds and nuts but often destroyed by overcooking. Required for protein synthesis, works with B12 in the formation of red blood cells and is also vital for rapidly dividing cells and the developing foetus. It is needed to make RNA and DNA and therefore essential for the repair and manufacture of all cells. Needed for proper growth, brain activity, normal nervous function. Recent research indicates that folic acid may play a protective role against heart disease due to its ability to lower homocysteine levels; along with B6 and B12 it reduces the risk of heart attacks. It also helps to regulate histamine levels in the body. As with B12, anaemia will result when folic acid is low. 400 micrograms is needed prior to and during pregnancy to prevent spina bifida or other neural tube defects. It is adversely affected in the body by alcohol, coffee, coeliac disease, oral contraceptives, stress, the taking of drugs and smoking.

Deficiency symptoms: eczema, cracked lips, premature grey hair, anxiety or tension, poor memory, lack of energy, fatigue, breathlessness, anaemia, poor appetite, stomach pains, depression.
  Biotin 75 micrograms - Biotin, a water-soluble co-enzyme which works with the B Complex vitamins, is found in many vegetables, nuts, seeds, fish, milk, eggs. Biotin is part of many enzyme systems and is involved in the conversion of amino acids to protein. It is involved in the production of energy from carbohydrates, fatty acid metabolism and the conversion of folic acid to a biologically active form. It helps maintain healthy skin and hair, good muscular tone and a balanced hormonal system. Promotes healthy sweat glands, nerve tissue and bone marrow. Antibiotics, excessive intake of alcohol, coffee or raw eggs will inhibit dietary intake. Deficiency symptoms: dry skin, greyish skin colour, poor hair condition or hair loss, premature grey hair, leg cramps, tender or sore muscles, poor appetite or nausea, eczema or dermatitis, depression.
  Choline 30 mg - Choline is a constituent of the emulsifier lecithin, found in egg yolks, meat organs, green leafy vegetables, wheat germ, soy beans, and can be made in the body so strictly speaking it is not a vitamin. It helps make acetylcholine and is therefore essential for brain function. Necessary to help break down accumulating fats. Reduces lactic acid build-up in muscles. Deficiency symptoms: Poor memory, high blood pressure, excess cholesterol, fatigue, degeneration of the liver.
 Inositol 30 mg - Like choline, a constituent of lecithin, needed for hair growth, healthy arteries, normal fat and cholesterol matabolism. Deficiency symtoms: eczema, high cholesterol, poor hair condition or loss of hair.
 Minerals are originally extracted from the soil by plants. Like vitamins, they may be obtained directly from plants or indirectly via meat. However they are frequently refined out of foods and over-farmed soils may be deficient in trace minerals. Natural organic chelates are prefered because they are readily absorbed.
 Calcium 500 mg (as citrate, phosphate and carbonate) - Calcium (found in dairy, fish, eggs, root vegetables, pulses, nuts, wholegrains and water) is the most abundant mineral in the body, of which 99 per cent is found in the bones and teeth. The remaining 1 per cent circulates in the blood and has many functions. The 800 mg daily requirement is needed for growth and maintenance of bones and teeth, nerve transmission, regulation of the heartbeat, and muscle contraction. It is needed for blood clotting, for helping to maintain the right acidity in the bloodstream and for insulin production. Absorption is increased by exercise and adequate vitamin D status, and decreased with exposure to lead, consumption of alcohol, coffee and tea and a lack of hydrochloric acid in the stomach. Continued stress leads to calcium loss. With hormonal changes, post-menopausal women are particularly prone to osteoporosis (weak and porous bones) since the lack of oestrogen negatively affects calcium absorption. Pregnant and breast feeding women may also need extra calcium, accompanied by magnesium. Deficiency symptoms: muscle cramps, tremors or spasms, insomnia or nervousness, joint pain, osteoarthritis, tooth decay, high blood pressure.
 Magnesium 225 mg (as oxide and citrate, or other organic form) - Magnesium is present in green leafy vegetables, peas, nuts, brown rice, wholemeal products, seeds and some fruits (and therefore is more commonly deficient than calcium). It is involved as a co-factor in most enzyme reactions in the body and is necessary for the production of energy. It works together and in balance with calcium in maintaining bone density and in nerves and muscles. 

For bone integrity, calcium needs to be balanced with magnesium, preferably 2:1. Calcification of soft tissues can occur if there is a calcium/magnesium imbalance. The two minerals also act together in the regulation of blood pressure. A lack of magnesium is strongly associated with cardiovascular disease. Shortage of magnesium can also lead to loss of control over the relaxing and contriction of muscles, as again, calcium and magnesium act in balance. 

Magnesium may be lost through food processing and refining, so it is widely deficient among those on diet high in fast-food. Magnesium has been shown to be beneficial for women with pre-menstrual cramps or sugar cravings, especially when taken in conjunction with vitamin B6. Deficiency may also arise with prolonged treatment with diuretics.

Deficiency symptoms: Muscle tremors or spasms, "restless leg syndrome", muscle weakness, insomnia or nervousness, high blood pressure, irregular heartbeat, constipation, fits or convulsions, hyperactivity, nausea, apathy, depression.

Potassium (not supplied) - Potassium (found in fruits, vegetables and wholegrains) works in conjunction with sodium in maintaining water balance and proper nerve and muscle impulses. The more sodium is eaten the more potassium is required and so a relative deficiency of potassium is widespread.

Deficiency symptoms: vomiting, abdominal bloating, muscular weakness, loss of appetite (more likely to occur in those taking diuretic drugs, laxatives or corticosteroids). This is not supplemented in this Formula because of the large amounts required which are best obtained from dietary sources.

Iron 15 mg (as citrate or other organic form) - Iron (found in meat, eggs, nuts, beans, oatmeal) is needed as part of the haemoglobin molecule to carry oxygen around the bloodstream, and for the production of hydrochloric acid for protein digestion in the stomach. A deficiency of iron can result in anaemia. Those particularly at risk include pregnant women, children, women with heavy menstruation and people with malabsorption problems. Deficiency symptoms: pale skin, sore tongue, fatigue or listlessness, loss of appetite or nausea, heavy periods or blood loss.

Zinc 15 mg (as citrate or other organic form) - Zinc (found in meat, shellfish, herrings, wheat germ, eggs, cheese, nuts, pumpkin and sunflower seeds) is needed for normal functions of taste and smell, for insulin formation, reproductive and immune systems, tissue renewal, and for healthy bones, skin and teeth. It is essential (along with B6) for protein synthesis including hormones, enzymes and antibodies. It is needed for over 90 enzymatic processes in thebody. High levels are found in semen and a deficiency is linked to male infertility; zinc is also necessary for a healthy prostate gland. Hydrochloric acid, necessary for digestion of proteins and assimilation of minerals, is dependent on zinc and B6 for its secretion by the stomach. Zinc is vital for the growth and maintenance of the nervous system; therefore it is important in brain function and deficiency is linked to depression and anxiety, and it is an important factor in schizophrenia. Stress increases the need for zinc. With zinc deficiency there is increased risk of having a baby with low birth weight or premature. Women suffering from postnatal problems frequently benefit from supplementing zinc and B6. It is especially important to supplement because most zinc is lost in food processing or never exists in substantial amount because of nutrient-poor soil. Vegetarians and others on a high fibre diet may need more zinc to offset the additional phytate present, which binds to zinc and other minerals, making them less easily absorbed by the body. Deficiency symptoms: poor sense of taste or smell, white spots on the fingernails, frequent infections, slow wound healing, strech marks, acne, poor skin condition, low fertility, pale skin, irritability, tendency to depression and anxiety, poor digestion, loss of appetite, impotence, prostate enlargement, growth problems.

Manganese 4.5 mg (as citrate or other organic form) - Manganese (found in tropical fruits nuts, seeds, wholegrains, green leafy vegetables, eggs) is associated with iron metabolism and utilisation of vitamin E and B vitamins. It has a critical role in the activation of over 20 enzymes involved in growth, digestion and assimilation of nutrients, the nervous system, healthy cartilage and bones, cell protection against viruses, and making energy. Manganese is found in female hormones and is required in the production of nucleic acids that are part of the genetic code. Forms part of the important antioxidant enzyme Superoxide Dismutase. Reduced fertility, birth defects and growth retardation may, in part, be a result of manganese deficiency. Deficiency symptoms: muscle twitches, joint pain, childhood growing pains, dizziness or poor sense of balance, fits or convulsions, sore knees, fatigue, nervous irritability, and in some cases: schizophrenia, Parkinson's disease and epilepsy.

Iodine 45 micrograms (as iodide) - Iodine (found in kelp, vegetables grown in iodine-rich soil, onions and all seafood) is needed for thyroid hormones which control metabolism. Deficiency symptoms: slow mental reaction, weight gain, lack of energy.

Copper 75 micrograms (as citrate or other organic form) - Copper (found in peas, beans, wholegrains, liver, seafood) is essential for the utilization of Vitamin C and is required to convert the body's iron into haemoglobin. Deficiency symptoms: anaemia, edema, rheumatoid arthritis. In excess, copper lowers zinc levels and produces hair loss, insomnia, irregular menstruation, depression and schizophrenia. The balance of zinc and copper in the diet should be 15:1.

Chromium 30 micrograms (as picolinate) - Chromium (found in liver and seafood, wholegrains, mushrooms and asparagus) is part of the Glucose Tolerance Factor (with B3 and amino acids) necessary for the regulation of blood sugar levels. Chromium works with insulin for normal glucose metabolism and conversion of amino acids into protein. Continued stress or frequent sugar consumption depletes the body of chromium. A diet high in refined carbohydrates can also lead to deficiency as the food processing removes much of the natural chromium content. 

Other causes of depletion include infection, strenuous physical exercise and pregnancy. Deficiency is implicated in adult onset of diabetes. Impaired glucose utilisation can promote sugar conversion to fats and cholesterol leading to obesity and arteriosclerosis. Deficiency symptoms: excessive or cold sweats, dizziness or irritability after 6 hours without food (hypoglaecemia), need for frequent meals, cold hands, need for excessive sleep or drowsiness during the day, excessive thirst, addiction to sweet foods.

Selenium 45 micrograms (as selenomethionine) - (found in seafoods, liver and kidney and in small amounts in other meats, grains and seeds) helps maintain a healthy heart, eyes, liver, skin and hair. Part of the important antioxidant enzyme Glutathione Peroxidase, giving the body protection against cancer, premature ageing and degenerative diseases. Needed for prostaglandin formation, involved in hormone balance. 

Potentiates the antioxidant function of Vitamin E. Helps produce CoQ10, required in cells to make energy. Selenium is particularly vulnerable to loss during food processing and the low amounts found in fruit and vegetables make this especially important for vegetarians to supplement. Considerable loss of selenium occurs in the seminal fluid. There have been indications of a connection between inadequate selenium and Downs Syndrome. Defici- ency symptoms: family hist of cancer, signs of premature ageing, cataracts, HB pressure, frequent infections.

Degenerative diseases have three main causes: malnutri- tion, incomplete digestion and internal pollution. These are reversed by nutrient enrichment, improved digestion, and detoxification.

Good multi-vitamin and mineral supplementation will provide nutrient enrichment, and will supply many factors that improve digestion and help to detoxify the body. Daily consumption of such a multi-supplement is very desirable for maintaining optimum health (along with an excellent diet and plenty of exercise) but it is just a starting point of a nutrient program intended to correct existing deficiences and their associated symptoms.
 A particular individual may need more of the nutrients in which he or she has been deficient or on the edge of deficiency for many years. A guide to this requirement is the deficiency symptoms listed above.
 Other important factors include essential fatty acids (eg seed oils or fish oils), enzymes and special complex carbohydrates that can aid the digestive system, beneficial bacteria and the many phytochemicals that are found in live plant foods (exemplified by the many valuable herbal remedies) that play an important role. These factors can be provided by an optimum diet, but as with vitamins and minerals, supplements may be helpful to remedy ailments.
 I would suggest the above basic formula (based on SONA recommendations) as a starting point in conjunction with additional Vitamin C, an Essential Fatty Acids supplement (such as 'Udo's Oil') and also any particular vitamin or mineral that is found to be deficient - based on the above outline of symptoms - in an individual.
 The supplements referred to may be obtained on the Internet from a high quality supplier such as MotherNature.com, taking account of the information on optimal daily requirements given above. MotherNature.com offers the facility to tailor your supplement to your exact requirements.
 I recommend to everyone who is realy interested in achieving optimum health, that they visit a qualified nutrition consultant. There really is no substitute for this, even if you feel just fine - their advice will help you to stay that way! Following a detailed personal analysis you will know which particular nutrients are needed, and in what precise amounts, to correct deficiency symptoms or states of ill-health such as hypoglycemia, Candida, chronic fatigue, poor digestion, high toxicity, trace element pollution, etc. as well as possible allergic responses that need handling. If you are being prescribed medication by a doctor, it is essential that this also be taken into account.

Health Insurance
 This routine will do a great deal to keep you healthy:
 1.First thing, instead of a coffee, take a glass of hot filtered water and squeeze in half a fresh lemon - this will clean out your system of toxins.
 2.A good, healthy breakfast is the most important meal of the day. With a meusli breakfast, add ground flax seeds, providing the essential fatty acids. Also mix in some lecithin granules. The oats and lecithin will help control cholesterol and give the fibre you need. Add a banana for potassium and tryptophan.
 3.Accompany this with a glass of diluted fruit juice, with a pinch of powdered vitamin C. This will repair your arteries, provide anti-oxidant protection and boost your immune system.
 4.An extra organically-fed, free-range boiled egg gives you the protein and B vitamins you need for energy, especially B12.
 5.Take a good multi-vitamin/mineral supplement with a similar formula to the above daily requirements. If the formula doesn't contain much calcium and magnesium, also take a CalMag tablet.
 6.For snacks eat fresh fruit. At lunch and dinner (preferably early and light) include plenty of well-washed, briefly-steamed vegetables. Choose organic produce if possible, to avoid food with toxic pollutants.
 7.Save on your health insurance!

Nutritional Research & Links If you are researching medical and nutritional topics, we recommend you check out the Nutritional Research page, which lists some of the best resources. This page also provides further Links to interesting health sites on the Web.
 The Institute of Optimum Nutrition (ION) in London offers personal consultations with qualified nutritional consultants and provides courses, from Home Study up to Degree level, that are superb. Send a stamped addressed envelope to: ION, Blades Court, Deodar Road, London SW15 2NU or telephone (+44) 181 877 9993 for a detailed Prospectus. The Optimum Nutrition periodical contain in-depth essential info that is accessibly written and presented. Patrick Holford is the founder of ION.
 Supplements: Are They Necessary & Are They Safe? The argument goes that eating a varied diet rich in fruit and vegetables delivers the right amount of vitamins and minerals to the body and that high doses of synthetic supplements are unsafe. So don't bother with supplements. But this is a misleading distortion of the truth - read this article for the real picture.
 Feeling Exhausted? Mental and physical exhaustion are very common symptoms, linked to the stressful lifestyle, poor diet and lack of exercise that so many people suffer. This article describes just what is going on and what you can do about it, describing the symptoms of stress and touching on the related topics of hypoglycemia, hypertension and Chronic Fatigue Syndrome.
 Nutrition and Cancer Inadequate nutrition is one of the root causes of cancer, and although under-used by medical doctors, nutritional therapy can play an important part in recovery from cancer. This article gives more details.
 Nutrition in the Treatment of Depression. This article (extracted from "Alcoholism--The Biochemical Connection" by Joan Larson) was written especially to help alcoholics, who are particularly prone to suffer from depression, but the information it contains will be valuable for every person who frequently feels depressed or unable to sleep through anxiety. Until these nutri- tional factors are handled no amount of positive thinking or psychotherapy can make much headway. This is the reason that I, as a psychologist, initially became interested in the subject of nutrition.

Mercury Toxicity
 If you have a good diet, avoid obesity and do not smoke, then your chances of good health are greatly increased, as these are very much the senior factors. It is wise to take account of other factors though. We are all exposed to environmental toxins, such as harmful chemicals in the water, on and in our food, and in the air. As well as testing for biochemical imbalances in the system, inclu- ding deficiences of important nutrients, a nutrition consultant will also check for excess amounts of toxins such as lead, aluminium, cadmium, etc. Even our fillings can cause problems. 

We would like to draw your attention to an individual case of Chronic Fatigue Syndrome (CFS, also known as ME) which was not resolvable by nutritional means alone. This was because the real cause was Mercury poisoning, a form of toxicity which has very similar symptoms to CFS. If you have had a lot of dental fillings with silver/mercury amalgam, and you suffer from chronic fatigue, you may have the answer right there in your mouth! Check out CFS or Low Level Mercury Poisoning? which relates the moving experiences of a CFS sufferer who resolved his illness only when he eventually discovered that dental mercury poisoning was the cause!


\1 Honey

Honey is a fermented fluid from pollen in the hypophqryngeal and mandibular parts of a bee. It has a few B vitamins and trace minerals which table sugar lacks, but unless you eat a jar of it, the quantity is too small to be meaningful. Sugar is sugar and in equal quantities, it makes no never mind where it comes from be it molasses, sugar, or you, honey.

A source of quick energy as it is mostly sugars; frutose, glucose, and sucrose. It takes 300 (apis mellifera) bees three weeks and fly around the world 4-6 times to gather one pound of honey. A good bee colony can produce 300 pounds of honey a season. Contains about 70 sugars but has no exceptional nutritional food value. 

To prevent spoilage by fungi and bacteria the bees treat the honey with an enzyme that generate free radicals, in effect sterilizing the honey with hydrogen peroxide, then remove most of the water making the sugar too concen- trated for micro-organisms to survive.
 Royal jelly is a substance produced by worker bees to nurture larvea that may become queens. There is no proof of nutritional benefits for humans. May be detrimental to asthmatics. 

Dark honey taste different and has high nutritional value. Clover honey has high antioxydant value but buckwheat flower has twice as much on par with corn and tomatoes. 

Mahdu is the favorite food of Hindu warriors in vedic times and thought to contain the essence of plant life. 

The Antibacterial Effects of Honey: Med Fact or Fiction? Since ancient times people have speculated about honey's curative properties. The ancient Greeks, Romans, Chinese and Egyptians used honey to heal wounds and cure disease of the gut (Zumla and Lulat, 1989). Until recently there was little scientific evidence to support therapeutic used of honey. Lately, however, many studies have shown that honey has valid medical used because of its antibacterial activity. This article focuses on the potential importance of honey in modern day medicine due to its antibacterial properties. 

Treatment of Burn Wounds and Skin Ulcers with Honey: Subrahmanyam (1991) conducted a study comparing a conventional method of burn treatment (silver sulfadiazine) with topical application of honey. Burn patients of a variety of ages were divided into two treatment groups.
 The burns of patients in Group 1 were cleaned with saline solution and pure, undiluted, unprocessed honey was applied daily. Burns of Group 2 (control) were cleaned and covered with gauze that was soaked in 5% silver sulfadiazine which was changed daily. Results showed that within 7 days 91% of the infected wounds treated with honey were free of infection, compared to less than 7% of the silver sulfadiazine treated burns. Within 15 days, 87% of the honey treated wounds were healed whereas only 10% of the control group wounds were healed. Patients treated with honey experienced less irritation, more relief of pain and no allergic reactions or side effects.

Subrahmanyam (1991) suggests that honey is effective for treatment of burn wounds because: 1) It prevents infection because of its antibacterial or bacteriostatic properties (i.e. inhibits the growth of both Gram- negative and Gram-positive bacteria). 2) It provides a viscous barrier to fluid loss and wound invasion by bacteria thus preventing infection. 3) It contains enzymes which may aid the healing process by promoting tissue formation. 4) It absorbs edema fluid (pus) thereby cleaning the wound. 5) It reduces pain and irritation and eliminates offensive smell. 

Efem (1988) showed that various types of wounds and skin ulcers which had not responded to conventional methods of treatment such as antibiotics and medicated dressings responded favorably to a topical honey treatment. Wounds and ulcer types treated with honey included: Fournier's gangrene, burn wounds tropical ulcers, bed sores and diabetic ulcers. After the wounds were cleaned with saline, honey and clean bandages were applied daily. Infected wounds that had not responded to conventional treatments were free of infection within 7 days of he first honey application. Following treatment with honey, dead tissue was quickly replaced with healthy granulation tissue. In some cases, diabetic ulcers were successfully treated with honey and skin grafts, thus preventing amputation. Apparently, the antibacterial properties of honey allow it to work on wounds and skin ulcers in the same manner it works on burns. 

The antibacterial activity of honey is partially due to its osmotic effects (Molan, 1992a). Honey is a saturated or super saturated solution of sugars and is said to have osmotic properties (i.e. water-with drawing). Water molecules strongly react with the sugars in honey leaving little water available for microorganisms. The bacteria that cause infection are unable to survive in honey because they become dehydrated. Molan (1992a) compared the antibacterial activity of natural honey to artificial honey solutions (i.e. super saturated solutions of sugars of the same proportion as those in honey). Results showed that these artificial honey solutions did not have the same degree of antibacterial activity as natural honey, indicating that while the removal of water from bacteria is important, other factors are operating to provide the observed antibacterial effects. 

The presence of hydrogen peroxide generated by the enzymatic activity of glucose oxidase in dilute honey also contributes to its antibacterial activity (Molan, 1992a). As hydrogen peroxide decomposes, it generated highly reactive free radicals which react with and kill bacteria (Note: Prior to chemical identification of hydrogen peroxide, it was often referred to as inhibine in the literature). 

Treatment of Infant Gastroenteritis and Stomach Ulcers Using Honey. A paper by Haffejee and Moosa (1985) studied the effects of orally or intravenously administering dilute honey for the treatment of gastroenteritis compared with a usual treatment of glucose solution (control). Gastroenteritis is acute diarrhea caused by human rotovirus (Tallett et.al, 77). This disease is highly contagious and mainly effects young children, but can also occur in adults. The disease is characterized by diarrhea accompanied with fever and vomiting at the onset. Gastroenteritis is a major health prob that has been found in all continents and all races. Haffejee and Moose (1985) found that the honey treatment shortened the duration of diarrhea in patients with bacterial gastro- enteritis. Patients with bacterial gastroenteritis who were treated with honey had a mean recovery time of 58 hours compared with 93.13 hrs for the control patients. Improved treatment of gastro enteritis with use of honey can be explained by its antibacterial properties. 

Lab experiments conducted by Somal et al. (94) have shown that Manuka honey successfully inhibits Helicobacter pylori, the organism responsible for upper gastroint- estinal dyspepsia of stomach ulcers. Honey produced from Manuka nectar, a common floral type in New Zealand, contains a phytochemical component that is antibacterial to H.pylori. A clinical trial is nec to determine if Manuka honey is effective in the treatment of dyspepsia. Treatment with honey is much less expensive and appears to need less time than conventional antibiotic treatments which can have serious side effects. 
 Storage of Skin Grafts in Honey: Subrahmanyam (1993) provides experimental evidence of successful skim grafts that have been stored for up to twelve weeks in sterile, undiluted, unprocessed honey. The storage of skin grafts in honey is useful for burn patients with multiple wounds all of which cannot be grafted at the same time due to infected areas. Grafts for total wound area can be taken at one time. Non-infected wounds can be graft immediately and the extra grafts stored in honey until the remaining areas are free from infection. Subrahmanyam (1993) showed fifteen cases in which there was 80% uptake of grafts in honey for 7 to 12 weeks. Because of its antibacterial properties, honey provides a simple and inexpensive means of storing skin for grafting. 

Summary: A consistent problem with studies investigating The application of honey as an antibacterial agent is that little attention paid to the type of honey being utilized. The floral source, season and location of harvest is seldom mentioned. In ancient times different illnesses and infections were treated with honey collected from specific floral sources where as recent studies have largely ignored honey types. 

A New Zealand study (Allen et. al., 1991) attempts to shed some light on the varying antibacterial activity of different honey types. A comparison of the antibacterial activity of 345 samples of honey from various monofloral sources in New Zealand was made using the agar well diffusion assay method. This technique requires that a small quantity of honey be applied to a nutrient agar plate which is inoculated with a bacterial culture. If the honey has antibacterial properties, cultures will not develop during incubation and a clear zone will be seen around the point at which the honey was applied. The size of the clear zone is a measure of the antibacterial activity of the honey. Floral sources of the samples tested included clover, dandelion, gooseberry, Manuka, Spanish Heather and Willow. It was found that honeys from different floral sources varied greatly in their antibacterial activity. These findings were attributed to the following factors: 

1.Honeys from some floral sources contain unidentified substances that intensify the sensitivity of antibacterial substances to denaturation or breakdown by light (Dustman, 1979 cited by Allen et. al., 1991). 2.Honeys differ in their antibacterial activity due to varying levels of hydrogen peroxide. Variations in the hydrogen peroxide level of honeys from different floral sources is attributed to plants having different levels of catalase; an enzyme in honey which breaks down hydrogen peroxide (Molan,1992b). 3.Processing and handling of honey can also affect its antibacterial activity. Exposure of honey to light and high temperatures (i.e. as used in pasteurization) will decrease its antibacterial activity (Molan,1992b). Samples of honey from the same hive (and same floral source can exhibit different antibacterial activity if treated differently. 

Scientific evidence indicates that honey has antibac- terial effects, but due to a number of factors it is difficult to predict that a particular honey will have a consistent antibacterial activity prior to medical testing. Honey that is to be used as an antibacterial agent in medicine should there fore by assayed to determine its level of antibacterial activity. 

Postmes and van den Bogaard (1993) point out that honey used for medical purposed may contain residues of pesticides or drugs used to treat bee disease and should therefore be used with caution. They suggest that honey for medical use be obtained from pathogen-and drug-free hives in areas where no pesticides are used. Honey for human consumption is frequently tested for residues but higher quality standards are necessary if honey is to be used for medicinal purposes. 

Honey has proved useful in the treatment of burns, wounds, gastroenteritis, stomach and skin ulcers because of its antibacterial properties. Further laboratory and clinical analysis of its curative properties is necessary in order to clarify its currently known therapeutic uses and to discover other potential uses. (Amer Bee Jrnl, May 95)

Diseases and Apitherapyhoney - sweet, viscous liquid food, dark golden in colour, produced in the honey sacs of various bees from the nectar of flowers. Flavour and colour are determined by the flowers from which the nectar is gathered. Some of the most commercially desirable honeys are produced from clover by the domestic honeybee. The nectar is ripened into honey by inversion of the major portion of its sucrose sugar into the sugars levulose (fructose) and dextrose (glucose) and by the removal of excess moisture. Honey is stored in the beehive or nest in a honeycomb, a double layer of uniform hexagonal cells constructed of beeswax (secreted by the worker bees) and propolis (a plant resin collected by the workers). Honeycomb is used in winter as food for the larvae and other members of the colony. It is commonly sold by beekeepers as a delicacy, or the wax may be extracted for various purposes. Honey contains about 18 percent water, is water soluble, and may granulate between 50º and 65º F (10º and 18º C). Somewhat acid, it has mild antiseptic properties and has been used in the treatment of burns and lacerations. One of the most easily assimilated foods, it is widely used in baked goods, candies, prepared fruits, cereals, and medicines. Honey was almost the only source of sugar available to the ancients and was valued for its medicinal benefits. It was used to make mead, a fermented beverage, and was mixed with wine and other alcoholic drinks. In Egypt it was employed as an embalming material. In India and other Asian countries it was used to preserve fruit and make cakes, sweetmeats, and other foods. Honey is mentioned in the Bible and in the Qur'an. 

A honeybee (Apis mellifera) pollinating a blue iris (Iris)
 .. in a broad sense, any insect of the tribe Apini (family Apidae, order Hymenoptera), which includes all bees that make honey; in a stricter sense, honeybee applies to any one of four members of the genus Apis. Usually the term is applied to one species, Apis mellifera, the domestic honeybee, sometimes known as the European domestic bee, or the western honeybee (see photograph). The other Apis species are confined to Asia. A. florea, the little honeybee, occurs in central Asia, where it builds its nests in trees. A. dorsata, the giant honeybee, occurs in India, Indonesia, and central China; it sometimes builds combs nearly three metres (more than nine feet) in diameter. A. indica, the Eastern honeybee, is domesticated in parts of Asia. There are also a number of races, or subspecies, and strains of Apis species. A. mellifera is about 1.2 cm (about 1/2 inch) long, although size varies among the several strains of this species. The head and thorax, or midsection, are somewhat bristly and vary in colour according to the strain. Two large compound eyes and three simple eyes, or ocelli, are located on top of the head. Keen eyesight is complemented by two sensitive, odour-detecting antennae. All honeybees are social insects and live together in nests or hives. The honeybee is remarkable for the dancing movements it performs in the hive to communicate information to its fellow bees about the location, distance, size, and quality of a particular food source in the surrounding area. There are three castes, or classes, of honeybees: the workers, which are undeveloped females; queens, which are larger than the workers; and males, or drones, which are larger than the workers and are present only in early summer. The workers and queens have stings; the drones are stingless. Both queens and workers lay eggs, but only the queens' are fertilized with the drones' sperm and develop into females. Eggs of the workers develop into males. Queens are not hatched as queens; they become so when fed royal jelly, a substance produced by the salivary glands of the workers. Eggs hatch in three days into larvae that are known as grubs. All the grubs are fed royal jelly at first, but only the future queens are continued on the diet. When fully grown, the grubs transform into pupae. Queens emerge in 16 days, workers in three weeks, and drones several days after the workers. After emerging, the queens fight among themselves until only one remains in the hive. She then attacks the old queen, who leaves the nest with a swarm to form a new colony. The hive is a series of combs composed of two layers of six-sided cells made of wax produced within the workers' bodies. Food in the form of honey, plant nectar, and so-called bee bread, made from pollen, is stored in the cells. Honey, which the bees produce from the nectar of flowers, was virtually the only form of sugar readily available to humans until modern times. For this reason, honeybees have been domesticated by humans for centuries. The art of caring for and managing colonies of honeybees is known as beekeeping. Besides producing honey, honeybees play an important role in agriculture as pollinators of a wide variety of domesticated plants (seephotograph). In the mid-1990s, commercial and wild populations of honeybees in the United States were severely depleted by two species of parasitic mites.


\2 Seafood

Safety: In a 1991 report, the National Academy of Sciences said that eight out of ten cases of seafood illness were due to eating raw mollusks. According to the Food and Drug Administration, seafood in general is responsible for one illness in 2 million servings as opposed to chicken which has one illness per 25,000 servings. Most of the problems are with the inland and coastal areas. Deep sea where most commercial fishing occurs remains clean and safe.

Seafood is edible aquatic animals, excluding mammals, but including both freshwater and ocean creatures. Most nontoxic aquatic species are exploited for food by humans. Even those with toxic properties, such as certain blowfish, can be prepared so as to circumvent harm to the consumer. Fish and other seafood may be humanity's most important food, after cereals, furnishing about 15 percent of the world population's protein intake. Lean fish muscle provides 18-25 percent protein by weight, the equivalent of beef or poultry, but is much lower in calories. In fish one gram of protein is present for 4 to 10 calories, as contrasted with 10-20 calories per protein gram for lean meats and up to 30 for fatty meats.
 Seafood comprises all bony fishes and the more primitive sharks, skates, rays, sawfish, sturgeons, and lampreys; crustaceans such as lobsters, crabs, shrimps, prawns, and crayfish; mollusks, including clams, oysters, cockles, mussels, periwinkles, whelks, snails, abalones, scallops, and limpets; the cephalopod mollusks--squids, octopuses, and cuttlefish; edible jellyfish; sea turtles; frogs; and two echinoderms--sea urchins and sea cucumbers.

The most commercially important ocean fish are species of salmon, herring, codfish, flatfish (flounder, sole, halibut, turbot), redfish (ocean perch), jack mackerel, tuna, mackerel, and sardine. Major species of freshwater fish are carp, eel, trout, whitefish, pike, pike perch, and catfish. The catch ranges in size from whitebait and baby eels, both about 2 inches (5 cm) long, to bluefin tuna, up to 14 feet (4.3 m) in length. Because fish spoils quickly and is thus highly perishable, for most of history the majority of the catch has been dried, smoked, salted, pickled, or fermented when not eaten fresh. Even when these practices are no longer strictly necessary for preservation, the distinctive alterations in taste that they produce have cultivated a continuing demand for fish preserved in these ways.
 Fish are cooked whole or cut into steaks, fillets, or chunks. Crustaceans are usually cooked whole, alive, as are most mollusks. Larger, tougher mollusks are ground or sliced and pounded to tenderize the tough flesh. Much seafood is eaten uncooked, either completely raw or somewhat modified by marination.
 In addition to flesh, the roe of fishes and some shellfish and the eggs of turtles are eaten. Caviar, the roe of sturgeon, is now synonymous with luxury but was relatively cheap and common until the latter part of the 19th century, when worldwide sturgeon stocks began to decline rapidly.
 A major consideration in cooking fish or shellfish is to avoid overcooking. The rule of thumb is that fish should be cooked 10 minutes per inch, measured through the thickest part of the fish, with an additional 5 minutes required if the fish is cooked in a sauce. The time should be doubled for frozen fish.
 The repertory of fish cookery worldwide is immense. Fish may be poached, sautéed, broiled, baked, deep-fried, steamed, or eaten raw. Seafood, often in combination, forms the basis of many savoury stews, soups, chowders, gumbos, and bisques. In general, the more delicate and lean seafoods are prepared with milder seasonings and sauces, while those that are more robust in flavour, with coarser or fattier flesh, receive more pronounced seasoning.

A FISHY MEAL EXPERIENCE IN BOSTON

One of the most impressive starters was the Canadian snow crab, an ample weekend special filled with nuggets of sweet crabmeat. Specials, written on a large blackboard, change daily. The menu offers the usual "in the rough" items, such as fried clams, shrimp, scallops and fries, along with several grilled fish and lobsters of various sizes.

We tried two specials: tuna, grilled beautifully and served with a delicious tomato caper vinaigrette, and flaky halibut, topped with a delicate corn relish. Bouillabaisse, a regular entree, was dense with seafood. The delicate broth was redolent of fennel and so flavorful that my companions, two sisters from Lyon who know their food, agreed that it didn't even need the accompanying pistou sauce. My son, Jesse, on the other hand, happily feasted on macaroni and cheese, while his friend downed a big hamburger. Three nights a week, the Summer Shack offers crab parties, serving cooked crab Maryland style, with hammers on news paper.

The wine list is selective and reasonably priced. We drank a lovely local Sakonnet Vineyards white vidal blanc. For desserts, our favorites were the immense syrup-and whipped-cream-covered sundaes and the maple crème caramel, but the soft-serve ice cream and fresh-fruit snow cones, with flavoring made by the restaurant, were also popular with the kids.

The Back Eddy - Chris Schlesinger, another celebrated Boston chef, has earned a national reputation as the grill king. His "Thrill of the Grill" books are best sellers and the East Coast Grill in Cambridge is one of Boston's favorite restaurants. For the last eight years, on weekends and whenever he gets a chance, he and his wife, Marcy, have retreated to Westport, Mass., along the southern coast near the Rhode Island border.

Two years ago, he took over a restaurant right on the water in Westport and christened it the Back Eddy. The location alone is worth a visit since you can sit outside at tables on a seemingly endless dock, sampling raw seafood or ordering from the limited menu while watching magnificent sunsets. Inside, the restaurant is simple and airy, with high ceilings and solid wooden tables and chairs. The handsome, wood-paneled bar has a nautical theme and serves some great cocktails.

The Back Eddy's menu emphasizes locally caught seafood (Mr. Schlesinger contends that sea scallops here are even sweeter than Nantucket's celebrated bay scallops). Vegetables are grown regionally, and beer, wine, cheese and pickles are locally produced.

My guest Lisa and I started with a bowl of creamy Westport River clam and roasted corn chowder, slightly smoky and generously filled with chunks of clams, sweet corn and potatoes. Pan-seared cod cakes, which were served with a delicious red pepper jam, were crisp and firm, just the way I like them, and we all could easily have eaten more of the accompanying corn prepared by Dan George, who supplies the pickled foods. 

Mr Schlesinger had obviously shared his grilling tips with the cooks: the West Indies-style shrimp with mango-red onion salsa and the seared tuna with sun-dried-tomato and green-onion relish were both perfectly cooked. The raw oysters and littleneck clams tasted superbly fresh.

Hesitating over the list of about 15 entrees, we decided we had to try the cob bacon-wrapped giant scallop tournedos. We were not disappointed; the scallops were succulent and sweet as promised, and nicely complemented the smoky bacon.

The local cod, topped with artichoke hearts and Kalamata olives, was served with impeccably roasted asparagus and potatoes. My husband, Don, who can never resist a pulled pork sandwich, was happy with the version here — ample, on the mandatory white roll with creamy coleslaw. There was an expansive selection of wines and beers. I drank a Red Stripe from Jamaica for $3.50.

Servings were so generous that dessert required an effort. Silky Key lime pie with its buttery graham cracker crust was sublime and chocolate torte was also delicious. Homemade crème brûlée is available as well.

Kingfish Hall - Todd English seems to be everywhere. This talented chef has spawned a mini-empire of Italian restaurants in Las Vegas, Washington, Aspen and New York, all of them inspired by the original Olives restaurant in Charlestown, next to Boston. How could he maintain his high standards when there was talk of his opening yet another place, this one with a seafood theme at Faneuil Hall, the touristy mall in the heart of Boston?

I confess I was as skeptical as everyone else, but Kingfish Hall, which opened in July 2000, is a pretty smashing place.

For one thing, the décor is arrestingly flashy. Hanging in the center of the vast two-story dining room is an iridescent mobile of glass, metal, coral and paper fish, with shimmering disks that reflect light. Open kitchens on both floors allow diners to watch their food being prepared. The serpentine first-floor bar ends beside an ingenious vertical rotisserie with circulating spokes, allowing pieces of fish to be cooked the way Native Americans prepared them in the past.

The food, as appealing as the décor, is produced by a talented kitchen headed by David Kinkead, a younger brother of the acclaimed Washington chef Bob Kinkead. An eclectic menu includes assorted sushi, raw and grilled seafood, chowders, and a host of other seafood entrees.

As is often the case these days, a selection of appetizers or "quick bites" can easily make a meal. Calamari rings were crisp yet tender; skewered tuna sticks with cucumber slaw and wasabi were delicious, as were classic steamers with fragrant herb butter. Grilled scallops served on browned bread with Boston baked beans were succulent, a banal-sounding but successful pairing of briny sweetness with the smoky richness of the beans. Clam chowder was just one of a number of sumptuous soups — lobster and corn chowder, seafood gumbo, carrot-and-clam bisque. The choices change seasonally.

Mr. English's restaurants have always been generous with their portions and Kingfish Hall is no different. Spit-roasted swordfish was beautifully cooked and served with a crabmeat vinaigrette atop creamy mashed potatoes. At lunch one day, Don feasted on an innovative salmon B.L.T. with homemade potato chips, while I savored the luscious flavors of baked salmon in flaky phyllo layers.

Since the rest relies heavily on the local catch, a sure winner is the "dancing" roasted fish of the day, such as tuna or halibut. It's grilled on the rotisserie, designed by Mr English. Kingfish Hall has a notable, well org list of American and international wines. We tried a 1998 Greco di Tufo from Feudi di San Gregorio for $28.

Finz - Salem, on the north shore of Massachusetts, has long needed a good seafood restaurant (since I was a long- time resident, I knew this from personal experience). When Finz opened its doors last spring, everyone held their breath. The owners had transformed a depressing and tired-looking restaurant into a bright airy space with a generous brick fireplace bar and handsome clean wooden interior.

A wall of windows looks out onto Salem Harbor. They completed their renovation hiring Brian Kilroy, a talented chef who had est a dedicated following at the beloved Love Noodle rest in Salem, to design and launch the menu. What could be better? Unfortunately, Mr Kilroy has left, and the food has not been the same since. However, the kitchen can deliver a good piece of fish.

On our last visit for lunch, in late Jul, a number of the dishes we ordered were memorable. The New England clam chowder was creamy and smoky, with nice chunks of clams and grilled corn. Another starter, tuna carpaccio, was quite tasty, especially with its Asian vegetable salad, drizzled with a miso-soy dressing and redolent of toasted sesame oil. Crab cakes were nicely fried with crisp edges, but on the soft side — and I'm from the school that prefers them firm.

For entrees, a number of dishes stood out: Caribbean- seared salmon was flaky and spicy, a nice counterpoint to the mango-cilantro chutney. The blackened mahi-mahi wrap could have used a little more seasoning. Regrettably the lobster roll was disappointing, as the lobster could have been fresher. Desserts are satisfying, but not remarkable the creme brûlée has a lovely vanilla flavor, but the texture is more like pudding; the airless chocolate souffle was very dense, but rich and satisfying. 

NINA SIMONDS is an author and the host of the public tv show ''A Spoonful of Ginger: Food as Medicine.''Sea food diet, when you see food, you eat it'


\3 CREATINE PHOSPHATE

ATP (adenosine triphosphate) is the chemical compound which provides the energy to power muscle cell (actin-myosin fibers) contraction. A single ATP molecule contains an amino acid base (adenosine), a sugar (ribose) and three phosphate groups. The chemical energy of the ATP molecule is stored in the phosphate groups, and when these high energy phosphate bonds are cleaved or broken during the processes of cellular metabolism, the energy is then available for muscle contraction and other vital cellular functions. 

However the cellular storage capacity for ATP is limited, and at maximum work levels ATP stored in the muscle is depleted within several seconds. To sustain physical activity, the cell must continually resynthesize ATP (which is the ONLY molecule able to provide energy to the muscle fibers to power muscle contraction). ATP is resynthesized via one of three metabolic pathways depending on the degree and duration of the physical activity. 

The preferred path involves the breakdown of creatine phosphate (CP) - another high energy, phosphate bearing molecule - to supply the chemical energy to resynthesize ATP. Like ATP, CP is also stored in finite amounts in the cell and provides at most an additional 5 to 10 seconds of energy which . limits its usefulness to sprint type activities. Once CP has been exhausted, the cell uses two slightly slower metabolic pathways to resynthesize ATP - one is oxygen dependent (aerobic) and the other is not (anaerobic). 

Muscle cell ATP is resynthesized from CP at 4 to 8 times the maximal rate from aerobic pathways. This explains why performance in sprint activities of 5 to 20 second duration is positively correlated with muscle CP levels. For sprints of longer duration, the slower, but higher capacity aerobic and anaerobic pathways then take over to resupply ATP. Examples of sprint activities that benefit from high cell AP levels are weightlifting, field events, short track events (100 meter dash), baseball, and volleyball . For sustained muscle activity of more than 10 to 20 seconds duration, and to replenish both CP and ATP, the cell relies on aerobic metabolism. 

Creatine is an amino acid occuring naturally in fish and meat. Normally less than 1 gram per day is supplied by the diet and another gram is synthesized (mainly by the kidneys). Synthesis is the only source for vegetarians and may indicate a clear role for creatine supplementation in this group of athletes. There has concern that high doses might potentially injure the kidneys, but at the doses mentioned below, no adverse affects have been emonstrated. 

Demant TW and Rhodes EC (Sports Med 1999 Jul;28(1):49-60) published a nice review on creatine. To quote "While creatine has been known to man since 1835, when a French scientist reported finding this constitutent of meat, its presence in athletics as a performance enhancer is relatively new. Creatinine is synthesised from the amino acids glycine, arginine and methionine in the kidneys, liver and pancreas, and is predominantly found in skeletal muscle, where it exists in 2 forms. Approximately 40% is in the free creatine form (Crfree), while the remaining 60% is in the phosphorylated form, creatine phosphate (CP). 

The daily turnover rate of approximately 2g per day is equally met via exogenous intake and endogenous synthesis. Although creatine concentration (Cr) is greater in fast twitch muscle fibres, slow twitch fibres have a greater resynthesis capability due to their increased aerobic capacity. There appears to be no significant difference between males and females in Cr, and training does not appear to effect Cr. Creatine supplementation of 20 g per day for at least 3 days has resulted in significant increases in total Cr for some individuals but not others, suggesting that there are 'responders' and 'nonresponders'. These increases in total concentration among responders is greatest in individuals who have the lowest initial total Cr, such as vegetarians.

Increased concentrations of both Crfree and CP are believed to aid performance by providing more short term energy, as well as increase the rate of resynthesis during rest intervals. Creatine supplementation does not appear to aid endurance and incremental type exercises, and may even be detrimental. Studies investigating the effects of creatine supplementation on short term, high intensity exercises have reported equivocal results, with approximately equal numbers reporting significant and nonsignificant results. The only side effect associated with creatine supplementation appears to be a small increase in body mass, which is due to either water retention or increased protein synthesis." 

Supplements of creatine will increase muscle cell CP levels. To quote the abstract of one study "The effect of dietary creatine and supplementation on skeletal muscle creatine accumulation and subsequent degradation and on urinary creatinine excretion was investigated in 31 male subjects who ingested creatine in different quantities over varying time periods. Muscle total creatine concentration increased by approximately 20% after 6 days of creatine supplementation at a rate of 20 g/day.

This elevated concentration was maintained when supplementation was continued at a rate of 2 g/day for a further 30 days. In the absence of 2 g/day supplementation, total creatine concentration gradually declined, such that 30 days after the cessation of supplementation the concentration was no different from the presupplementation value. During this period, urinary creatinine excretion was correspondingly increased. A similar, but more gradual, 20% increase in muscle total creatine concentration was observed over a period of 28 days when supplementation was undertaken at a rate of 3 g/day. In conclusion, a rapid way to "creatine load" human skeletal muscle is to ingest 20 g of creatine for 6 days.

This elevated tissue concentration can then be maintained by ingestion of 2 g/day thereafter. The ingestion of 3 g creatine/day is in the long term likely to be as effective at raising tissue levels as this higher dose." If you decide to give it a try, at a dosage of 15 to 20 grams per day for a loading period of 7 days and then a maintenance of 3 to 5 grams per day, the cost of a creatine supplementation program is about 50-70 cents a day. 

Is there any benefit to ingesting more than 20 grams per day initially? Casey A and Greenhaff PL (Am J Clin Nutr 2000 Aug;72(2 Suppl):607S-17S) report that "ingestion of creatine monohydrate at a rate of 20 g/d for 5-6 d was shown to increase the total creatine concentration of human skeletal muscle by approximately 25 mmol/kg dry mass, some 30% of this in phosphorylated form as phosphocreatine. However, there is no evidence that increasing intake > 20-30 g/d for 5-6 d has any additional effect on creatine uptake or performance." 

Another interesting finding was that those already on a high creatinine diet will have decreasing benefits from these supplements. " In individuals in whom the initial total creatine concentration already approached 150 mmol/kg dry mass, neither creatine uptake nor an effect on phosphocreatine resynthesis or performance was found after supplementation." And chronic oral supplements may decrease the level of the cell wall transport protein responsible for moving creatine from the blood into the cell, thus minimizing benefits with time (Guerrero-Ontiveros ML, Wallimann T Mol Cell Biochem 1998 Jul;184(1-2):427-37) 

There is evidence that carbohydrate supplementation will improve the benefits of a creatine supplementation program. Muscle biopsy, urine, and plasma samples were obtained from 24 males before and after ingesting 5 g Cr in solution (group A) or 5 g Cr followed,30 min later, by 93 g simple CHO in solution (group B) four times each day for 5 days. Supplementation resulted in an increase in muscle phosphocreatine (PCr), Cr, and total creatine (TCr; sum of PCr and Cr) concentration in groups A and B, but the increase in TCr in group B was 60% greater than in group A (P < 0.01). There was also a corresponding decrease in urinary Cr excretion in group B (P < 0.001). This again supports the importance of adequate carbohydrates in any dietary training program. 

Higher muscle CP levels also improve performance in repetitive sprint events and activities that involves several heats or sets. Presumeably the additional muscle CP, recharged from the aerobic and anaerobic pathways, aid in a rapid resynthesis of ATP. 

The most recent summary of creatine as a supplement is found in an American College of Sports Medicine roundtable on the physiological and health effects of oral creatine supplementation (Med Sci Sports Exerc 2000 Mar;32(3):706-17). To excerpt: "Creatine (Cr) supplementation has become a common practice among professional, elite, collegiate, amateur, and recreational athletes with the expectation of enhancing exercise performance. Research indicates that Cr supplementation can increase muscle phosphocreatine (PCr) content, but not in all individuals. 

A high dose of 20 g x d(-1) that is common to many research studies is not necessary, as 3 g x d(-1) will achieve the same increase in PCr given time. Coincident ingestion of carbohydrate with Cr may increase muscle uptake; however, the procedure requires a large amount of carbohydrate. Exercise performance involving short periods of extremely powerful activity can be enhanced, especially during repeated bouts of activity. This is in keeping with the theoretical importance of an elevated PCr content in skeletal muscle. Cr supplementation does not increase maximal isometric strength, the rate of maximal force production, nor aerobic exercise performance. 

Most of the evidence has been obtained from healthy young adult male subjects with mixed athletic ability and training status. Less research information is available related to the alterations due to age and gender. Cr supplementation leads to weight gain within the first few days, likely due to water retention related to Cr uptake in the muscle. Cr supplementation is associated with an enhanced accrual of strength in strength-training programs, a response not independent from the initial weight gain, but may be related to a greater volume and intensity of training that can be achieved. There is no definitive evidence that Cr supplementation causes gastrointestinal, renal, and/or muscle cramping complications.

The potential acute effects of high-dose Cr supplementation on body fluid balance has not been fully investigated, and ingestion of Cr before or during exercise is not recommended. There is evidence that medical use of Cr supplementation is warranted in certain patients (e.g.neuromuscular disease); future research may establish its potential usefulness in other medical applications. Although Cr supplementation exhibits small but significant physiological and performance changes, the increases in performance are realized during very specific exercise conditions. This suggests that the apparent high expectations for performance enhancement, evident by the extensive use of Cr supplementation, are inordinate."


\4 Diet, Balanced

.. should contain foods with adequate amounts of dietary fibre and all the nutrients; carbohydrates, fats, proteins, minerals, and vitamins. 

Fad Fallacies and other Nutritional Misnomers - They're quick, they're easy, and they don't work!

Many of us have bought into the notion of quick fix diets. In fact, any aspiring dieter craves to hear "you too can lose ten pounds in just two days!" Yet the reality remains that fad diets are just not meant to be.

They promise quick and easy weight loss generally without requiring exercise, and while all this seems fine and dandy in the world of fat fantasy, once reality sets back in we see why each and every one of them are impossible. Fad diets are often too low in calories and tend to exclude one of the four essential food groups - and we all remember from our elementary school years how important those are.

Fad diets are not based on research, but on anecdotes. For example, people always talk of fad diets in terms of, 'Oh yeah so-and-so lost so much weight on this new diet,' but you never hear of hundreds of people losing weight on that particular diet because the information is not based on experimental evidence," explained Ginette Blake, Public Health Dietician of the Middlesex-London Health Unit.

Fad diets do not change people's eating habits, which is generally the problem with those trying to lose weight, according to Blake. The truth is that fad diets are difficult to maintain and people generally give up on them easily. This places them right back where they started before the diet, or worse - ten pounds heavier.

When someone is on a diet their metabolism slows down, so when they go back to eating their usual daily intake of food that person's body does not know what to do with this excess amount of food, so it turns it into fat," said Blake. Spoken like a true second year Nutrition student at Brescia College, Jennifer Cook says she has never tried fad diets. "They don't provide the proper nutrients. The no carbs, no meats, or no fats diets are stupid, you need all these things for a healthy diet," she said. Besides, they are a waste of your money." However, fad diets are not the only fallacies that we adhere to. Everyone should be aware of some of the other myths we, the general public, conjure up about nutrition.

Myth #1: Carbohydrates are fattening" The truth: Unfortunately anything in excess is fattening. According to Lefa Koba, a lecturer in Human Ecology at Brescia College, Everything has its place in a balanced diet, especially carbohydrates."

Myth #2: Even though I eat well I should take vitamin supplements" The truth: The typical healthy individual who eats well-balanced meals does not need more vitamins added to their diet. As long as the four essential food groups have been adequately accounted for, extra vitamins can be wiped off the shopping list. For all those advocates of protein shakes, I'm sorry to report but they do not act like Popeye's spinach – they won't miraculously make you stronger.

Myth #3: Eating fats is bad for your health" The truth: We all need a little bit of fat in our diets as they provide the essential fatty acids our bodies need, but cannot themselves produce. Fats help to deliver and absorb the fat soluble vitamins A, D, E and K, which are essential to any healthy body," Koba explained.

Myth #4: Eating at night causes you to gain weight" The truth: It is not actually the eating that is the problem - it is what you eat. Snacking on pizza or good ole Sammy's fries after a late night out is where those added pounds come from. Yet a healthy alternative like a classic favorite of peanut butter and jelly sandwich is actually okay. So what should you do to maintain a healthy lifestyle? Once again, we purport the much-belabored point of a well-balanced diet, combined with some form of exercise. Amazingly it really is that simple. Blake also advises to watch your calorie intake of liquids. Most people buy a Fruitopia and think nothing of it, yet the fact remains they have a lot of calories but do not fill you up." Another little trick Blake offered is to increase the amount of fiber in your diet – it makes you feel fuller. Simply put, Healthy eating is just common sense," said Blake.


\5 Fiber

Dietary fibers are structural components of plants. The type and amount of fiber in plants vary from species to species. A common misconception about fiber is that it is not digested by enzymes in the body and therefore provides no calories or nutrients. But the category "fiber" includes chemicals that are not fibrous, materials that can be dissolved, and some substances that can be digested partially. We eat quite a complex mixture of fibers. Dietary fiber is a broad generic term; it includes the following chemicals, which form the structural components of plants, including many of the plant foods we eat: cellulose •hemicellulose •lignin •pectins •mucilages •gums The first three are insoluble fibers which can absorb and hold water in the digestive system. The others are soluble fibers, which are partially broken down in digestion to a gel-like substance, which also retains water. What does it do? Fiber's ability to hold water and to bind minerals and cholesterol-like materials results in a number of physiological effects which vary depending on the type of fiber and/or where it is in the digestive tract. In the mouth, fiber stimulates the flow of saliva. •In the stomach and small intestine, fiber dilutes the contents and delays the emptying of food and the absorption of nutrients; this promotes a feeling of fullness. •In the large intestine, fiber dilutes the contents and provides a place for bacterial growth and digestion. The water-holding capacity of insoluble fiber in the lower intestine softens the stool and increases stool size, so that the process of elimination is easier and faster. •In the large intestine, fiber also acts to bind certain chemicals. Different kinds of fiber have different binding capacities: when fiber binds cholesterol-like compounds, it lowers cholesterol, a healthy result; when fiber binds minerals, it decreases their absorption, a less desirable result.
 Because of these physiological effects, fiber is considered beneficial in preventing, alleviating or curing a number of diseases and conditions, including: arteriosclerosis (hardening of the arteries). Excess food intake. Diverticular disease. Irritable bowel syndrome. Crohn's disease. Gallstone formation. Constipation.
 Where do you get it? Recent recommendations suggest that we should be getting fiber from a variety of foods high in different types of fibers, rather than from dietary supplements. A healthy diet should provide a mixture of both soluble and insoluble fibers.
 About eight grams of daily fiber intake should be in the form of soluble fibers, such as: fruits, especially apples and citrus. Vegetables, especially leafy green varieties. Oats.
 Major sources of insoluble fibers include: wheat bran •whole grains •legumes •most fruits and vegetables A good source of fiber should have at least three grams of fiber. High-fiber foods provide five grams or more. The accompanying chart lists a variety of foods and their fiber content.
 How much do we need? A healthy adult should get 20-25 grams of fiber a day, based on the assumption that we need 10-13 grams of fiber a day for every 1,000 calories consumed. Unfortunately, most Americans consume only about 10 grams.
 Children ages 3-18 need less fiber than adults, and they need different amounts at different ages. To calculate a child's daily fiber requirements, add the child's age to the number five (for five grams). For example, a four-year-old needs nine grams of fiber a day.
 To get the appropriate amount of fiber, adults should include the following in their diets: two to three servings of whole grains (as part of the 6-11 recommended daily servings). Five servings of fruits and vegetables a day. One or two servings of legumes every week
 Is it safe? Yes. However, increasing your fiber intake to recommended levels may cause some unpleasant effects unless you do it gradually and drink plenty of water. This can help you avoid: gas, distention and/or diarrhea resulting from increases in fiber intake. colon obstruction caused by very large intakes of fiber. interference with the absorption of some minerals (though this should not be a problem if you eat a healthy diet

Study: Fruit and veggie-filled diet void of colon cancer protection Nov 1, 2000

WASHINGTON (CNN) -- Eating fruits and veggies is definitely good for you, researchers say, but does little to protect people from colon and rectal cancer. 

The finding, in a study released Wednesday, counters 20 years of research that has found some evidence of colorectal cancer protection from a diet infused with fruits and vegetables. 

"When I reviewed the evidence (from past studies), I found it was not as positive as we had all thought," said lead researcher, Karin Michels, of the Harvard Medical School in Boston, Massachusetts. Her findings appear in the Journal of the National Cancer Institute. 

Using data on more than 136,000 health professionals who were repeatedly interviewed over 16 years, Michels and others found that eating fruits and vegetables had virtually no effect on the incidence of colon and rectal cancer. 

Instead, she found that people who ate lots of fruits and vegetables were just as likely to get colon or rectal cancer as anybody else. 

Michels said a close look at the earlier studies revealed some gaps in the scientific conclusion that there is a healthy diet protection against colon or rectal cancer. 

"If you look carefully, most of them didn't find much (protection)," she said. The studies that did find some benefit, Michels said, were linked to only one type of food, such as garlic. 

Other experts were quick to denounce the findings, based on two long-term, ongoing studies -- the 88,000-member Nurses Health Study and the 47,000-man Health Professionals' Follow-Up Study.  "It would be a mistake to interpret these results as anything but what they are: a single set of findings on an important topic that's attracting more and more scientific attention each day," Dr. John Potter, head of the Cancer Prevention Research Program at the Fred Hutchinson Cancer Research Center in Seattle, Washington.

Michels was quick to point out her study should not be interpreted as encouraging people to steer clear of healthy eating. 

"The most important thing I want to get out is they should eat a diet rich in fruits and vegetables in spite of all these findings," Michels said. 

"Even though we couldn't find an association with colorectal cancer, fruits and vegetables definitely protect for other important diseases such as cardiovascular disease, stroke, diabetes and potentially other cancers. These are some of the best foods we can eat -- there is no doubt about it." 

Researchers also said cancer protection outcomes in other countries, where less meat is consumed, may be different. A large European diet and cancer study is now underway, Michels said. 

High-fiber diet does not reduce colon cancer risk!

A high-fiber diet does not prevent the polyps that can lead to colorectal cancer, according to two large studies published in this week's New England Journal of Medicine (NEJM). 

Each year 130,000 Americans are diagnosed with colorectal cancer, and 56,000 die from the disease. Previous research suggested a high-fiber diet could reduce a person's risk, but those studies did not directly measure the anti-cancer effects of a high-fiber diet. 

"There may be many reasons to eat a diet that is low in fat and high in fiber, fruits, and vegetables or to supplement the diet with a food high in cereal fiber, but preventing colorectal adenomas, at least for the first three to four years, is not one of them," said Dr. Tim Byers of the University of Colorado School of Medicine in an accompanying editorial. 

The doctors in both NEJM studies used colorectal adenomas -- polyps that can turn into tumors -- to gauge the effectiveness of a high-fiber diet. Polyps were used because they appear faster, while colorectal cancer itself can take years to develop. 

In the first study, conducted at the National Cancer Institute (NCI), researchers put 958 people on a low-fat, high-fiber, high-fruit and vegetable diet. Another 947 people were given information on how to eat healthy and were told to follow their usual diets. 

All the participants had had at least one precancerous polyp removed in the six months prior to the study, and therefore had a higher than normal risk of colorectal cancer. 

After four years, researchers found the risk of developing another polyp was the virtually the same in both groups. 

The second study, led by David S. Albers of the Arizona Cancer Center, had similar findings. 

As part of that study, 719 people ate half an ounce of wheat bran fiber each day and another 584 ate less than a tenth of an ounce. 

Colonoscopies conducted after three years showed the risk of developing a polyp was the virtually the same in both groups. 

But the study authors expressed concern that three years may have not been enough time to see a difference in the two groups. However, there have also been two other studies which did not find cereal fiber to reduce risk of colon cancer. These were the Nurses' Health Study and the Health Professionals' Follow-up study. 

Researchers had been hopeful there was a connection between high-fiber diets and a reduction in the risk of colon cancer. Studies outside the U.S. had found colorectal cancer rates to be lower in places where people consumed more fruits and vegetables, and higher in people from those areas who changed to diets higher in fat and lower in fiber. 

Byers, in his editorial, said, the new research shows, "we still do not understand why." But experts say people shouldn't give up on high-fiber, low-fat diets just yet. This type of diet is still recommended for overall health and disease prevention. 

"All it (the NCI study) says is that at one stage over a four year period of time the diet had no effect. Now cancer, particularly colon cancer, may take 15 years to develop. We don't know the effect of diet on the other stages of the cancer," said Dr. Moshe Shike of Memorial Sloan-Kettering Cancer Center. 

A high-fiber diet can reduce the risk of heart disease, high blood pressure, and diabetes. 

The American Institute of Cancer Research (AICR) reacted to the NCI study saying these newest findings, "should not prompt people to abandon diets that have been consistently linked to reducing the risk of colon cancer." 

Because the average age of NCI study participants was 61, AICR spokeswoman Ritva Butrum said the findings may simply show dietary changes need to be made early in life. 


\6 Heart heathy foods

Nuts, Fish, Tea and More: Eating for a Healthier Heart Is your cholesterol level a little too high? Have you been told to de-fat your diet or take costly medicines to bring it down? Eating a la Dr. Dean Ornish (about 10 percent of calories from fat) is too much of a challenge for most people, and many currently healthy people would rather not take cholesterol-lowering medications (all have some side effects) if there are safe, effective and more pleasant options to achieving a desirable cholesterol level and a reduced risk of heart disease.
 Recent studies have highlighted a wide variety of foods and beverages that offer the promise of a healthier heart, often with other protective benefits as well. In fact, if weight is not a problem, you may not have to eat low-fat at all, as long as the fats you eat are the right kinds of fats.
 Good Fats, Bad Fats Don't assume that any of the choices below is the Holy Grail that will allow you to subsist on a cheeseburger-and-fries diet. Saturated fats must still be kept to a minimum. They are found in significant amounts in chicken fat (30 percent saturated), vegetable shortening (31 percent), lard (40 percent), beef fat (50 percent) and butter (62 percent).
 However, in a special report published in November by the journal Postgraduate Medicine, Dr. Lisa A. Hark, director of the nutrition education and prevention program at the University of Pennsylvania School of Medicine in Philadelphia, said that reducing total dietary fat appeared to be less effective in lowering coronary risk than simply replacing saturated fat with unsaturated fat and consuming less trans fats, which act in the body like saturated fat and are formed when unsaturated vegetable oils are partially hydrogenated.
 Data from the continuing Nurses' Health Study showed that every 5 percent increase in saturated fat in the diet resulted in a 17 percent increase in the risk of cardiovascular disease.
 Heart-healthy fats include those found in fish, olives, avocados, seeds and nuts. For cooking and salad dressings, you can choose among olive, canola, sesame seed, peanut and walnut oils. But be sure to use them with discretion. Even heart-healthy oils are high in calories, about 120 calories a tablespoon, and if you gain weight, your cholesterol level and coronary risk will rise. For a table spread, choose a margarine that is trans-fat free.
 Heart-Healthy Foods You've no doubt heard about any number of foods and drinks purported to be good for the heart: fish, soy, whole grains, various fruits and vegetables, garlic, alcohol and particularly red wine. Here's the current scoop:
 FISH Just one fish meal a week may cut in half a man's risk of sudden cardiac death. The Physicians' Health Study found than men who ate fish -- for example, shellfish, canned tuna, salmon, sardines, mackerel, herring, bluefish or swordfish -- at least once a week reduced their risk of sudden death by 52 percent when compared with men who ate fish less than once a month. Eating fish more often than once a week did not further reduce the risk, but those who benefited most consumed fish as part of an overall low-fat diet. Eating fish appears to protect against fatal abnormal heart rhythms and the oils in fish reduce the risk of arterial clogging.
 SOY FOODS Eating soy protein daily can lower the blood level of heart-damaging LDL cholesterol and raise protective HDL cholesterol. However, a lot of soy protein is needed to achieve a significant improvement -- between 25 and 50 grams a day. One ounce of powdered soy protein contains 23 grams, 4 ounces of tempeh has 17 grams, 4 ounces of tofu has 6 to 13 grams and 1 cup of soy milk has 4 to 10 grams. The beneficial substances in soy appear to be plant estrogens called isoflavones, antioxidants which may have an added benefit of reducing the risk of breast cancer.
 WHOLE GRAINS A continuing study of more than 34,000 postmenopausal women in Iowa has shown that eating one or more servings of whole-grain foods (in place of refined grains) can reduce the risk of death from heart disease by a third. Such foods include cereals like Wheaties, Cheerios and Shredded Wheat, brown rice, oatmeal, corn, bran, wheat germ and breads in which the first ingredient listed is whole wheat. Check the nutrition information label and look for cereals with 3 to 6 grams of fiber and breads with 2 grams of fiber per serving.
 SOLUBLE FIBER Foods rich in soluble fiber reduce cholesterol by increasing its excretion. Last month the Kellogg Company introduced grain products, under the trade name Ensemble, that are enriched with psyllium, the soluble fiber in the stool softener Metamucil. If you try psyllium-rich foods, introduce them gradually, be sure to consume plenty of liquid with your meal and don't be surprised if they increase intestinal gas and bowel frequency. Other foods rich in heart-protective soluble fiber include dried beans and peas, oats and oat bran, barley, apples, citrus fruits, corn and flaxseed. Flaxseed, which should be ground to derive its full benefits, also contains the kind of heart-protective oil found in fish and substances called lignans that may act as cancer blockers. Ground flaxseed can be added to cereal, yogurt and the batter for pancakes, breads and other baked goods.
 SUPPLEMENTS The study of Iowa women also highlighted dietary calcium, either from foods or supplements, as a heart-protective, probably because it helps lower blood pressure. Most helpful was a diet that contained more than 1,400 milligrams of calcium a day, about the amount in a quart of skim milk or yogurt or calcium-fortified orange juice.
 A dietary supplement, Chinese red-yeast-rice, sold as Cholestin, contains the same cholesterol-lowering compounds found in the statin drugs. It is highly effective and much cheaper than the statins, but it may have the same potential side effects of liver and muscle damage, and the Food and Drug Administration is trying to reclassify it as a drug.
 Two B vitamins -- folate and B-6 -- may reduce the risk of fatal heart attacks by lowering blood levels of a substance called homocysteine, which, like high cholesterol, damages coronary arteries. Good sources of folate include dark green leafy vegetables, dried beans and peas, orange juice, fortified whole-grain cereals and breads and multivitamin supplements. B-6 is found in whole-grain cereals, bananas, beef, chicken and vitamin supplements.
 A clove of garlic a day can be beneficial as well. But if a dried deodorized garlic supplement is chosen, be sure it is enteric-coated, which will protect it from stomach acid and allow the formation of the odoriferous active ingredient that lowers cholesterol and another blood fat, triglycerides.
 TEA AND ALCOHOL Tea, with or without caffeine, is beneficial to the heart. Regular black tea is a rich source of flavonoids, the protective antioxidants in soybeans that are believed to retard the development of atherosclerosis. In a study of nearly 700 men and women in Boston, those who drank one or more cups of regular (not herbal) tea a day had nearly half the risk of suffering a heart attack as those who drank no tea.
 Moderate consumption of alcohol, one drink a day, has been linked in numerous studies to a reduced risk of heart disease, a benefit that apparently results from an alcohol-induced rise in protective HDL cholesterol. Studies have singled out red wine as especially beneficial because of antioxidant and anticlotting substances in the skins of red grapes. These substances are also present in purple grape juice, which may also reduce the risk of atherosclerosis by keeping LDL cholesterol from attaching to coronary arteries.

Weight control

The Heart Assoc Urges Americans to Control Weight With a Balanced Diet and Exercise, Not Fad Diets By Melissa Schorr

BOS, Americans need to lose weight but should veer away from the popular yet controversial high-protein diets, according to the American Heart Assoc's new nutritional guidelines.

The assoc says Americans in their battle against the bulge should not focus so much on proteins, such as meat and fish, but should get their nutrients and calories from all food groups, including vegetables and fruit.

The group also suggests people should exercise to lose weight and eat less fat.

They new guidelines, which are based on an analysis of hundreds of recent scientific studies, serves as a model for dietary recommendations by other groups such as the American Dietetic Assoc. They were announced today in NYC by the Dallas, Texas-based org. 

Obesity Epidemic; The association made fighting weight gain a priority this year because Americans expanding waistlines have now reached crisis level. 

The data shows a 1 percent increase in obesity per year in the US since the early 90s, says Penny Kris-Etherton, a prof of nutrition at Penn State Univ in Univ Park, Penn, who helped develop the guidelines. This portends terrible things in the future in terms of heart disease, and other diseases as well.

A diverse diet is key to nutritional health, the guide lines say. People should eat five servings of fruits and vegetables daily, and six or more servings of grains and beans. Meats should be lean and dairy products should be low-fat or fat-free. 

Besides recommending a mixed diet, the assoc says people should monitor their calories and engage in exercise to lose weight. The org suggests walking 30 min a day, participating in moderate exercise almost every day or cutting down on watching TV to help burn calories. 

Calculations Too Complex. But Americans can now throw away their calculators when figuring out how much fat to eat, the assoc says. Previously, the AHA recommended healthy adults eat less 30% of their total calories as fat and to keep saturated fats under 10% of total calories to keep their cholesterol levels down. Now, the group simply advises adults minimize foods high in saturated fat, such as meats, butter, whole milk, cheese and coconut and palm oils.

The assoc stressed Americans limit their intake of trans- unsaturated fatty acids. These fatty acids are hydro- genated oils found in hard margarine, packaged cookies and crackers, and commercially fried foods. The FDA is currently considering making it a requirement that trans-fatty acids be distinguished in the nutritional labeling of packaged foods.

For fish lovers, the guidelines are a godsend. Americans, they say, should consume two servings a week of fatty fish, such as canned or fresh tuna, salmon or sardines, because they contain Omega-3 fatty acids, the group says. Experts now believe these fatty acids protect the heart by preventing blood clots and arrhythmia, or irregular heartbeat. 

To keep arteries unclogged, the assoc still advises eating less than 300 mg of cholesterol a day, although it has relaxed its stance somewhat on high-cholesterol foods such as eggs and shellfish. 

Other recommendations from past guidelines are the same: to keep high blood pressure down, adults should consume less than 2,400 mg of sodium a day and stick to one drink a day for women, two a day for men, who are generally larger. 

Look to the Future The guidelines also mention directions for further research for food and supplements not currently established enough for inclusion in the current recommendations, including antioxidants, folic acid, soy protein, fiber supplements, and plant sterols. 

But the org says research shows that high-protein diets, such as those recommended by Dr Robert C. Atkins, are not healthy and have not been proven to work in the long run. Such diets are high in saturated fat and cholesterol and have been shown to increase blood cholesterol levels, a major risk factor for heart disease, Kris-Etherton says.

I am a true disbeliever in these diets, Kris-Etherton says. We want people to lose weight, but these diets are just not healthy diets. The long-term use of those is really questionable. 

The new guidelines, authored by a panel of 19 scientific experts, appear in the Oct. 31 issue of the AHA journal Circulation. The guidelines are similar to the U.S. Department of Agriculture's dietary guidelines, most recently revised this past May, but have a greater emphasis on the health of the heart.

The guidelines should make it easier for Americans to eat a healthy diet, say experts. We're trying to go to food- based guidelines rather than number-based guidelines, explains Alice Lichtenstein, a professor of nutrition at Tufts Univ in Medford, Mass., who served on the AHA committee. I think it will be easier for people to put the guidelines into practice. 

OTHER RECOMMENDATIONS: An Egg a Day? Previously, three eggs a week was the max allotted amount, because researchers believed egg yolks contained as much as 274mg of cholesterol, nearly filling up the daily allotment in one gulp. Now, an egg is believed to have around 214-220 mg, allowing room in the diet for an egg a day provided egg-lovers can keep their remaining cholesterol intake below the 300 mg benchmark. Sweet on Sugar: Previously, the association recommended a diet moderate in sugar. Now, for healthy adults, the assoc says the jury is still out on what qualifies as a safe level for sugar's effect on the heart. Sugar, they note, such as those in sodas and cakes, are not inherently bad, unless it displaces healthier choices.

The heart's pumping strength might be improved with taurine along with the minerals calcium, magnesium, zinc, and potassium. Often, these minerals are "leached out" while using diuretics for high blood pressure control. Co-enzyme Q-10 may have a significant role in the health of the heart and small arteries since these levels are often decreased in people with high blood pressure and heart disease. Sidebar: Here is a reasonable nutrient program which might naturally help lower your blood pressure. All of these can be purchased at your local health food store and taken together in consultation with your physician. OILS: Primrose Oil. 1-5 grams each day. Linoleic Acid. 2-20 grams each day. Olive Oil. 2-20 grams each day. These are mild diuretics which might also lower cholesterol. CoEnzyme Q-10. 30-150 mg each day. This is a natural chemical which naturally lowers the salt retaining hormone, aldosterone and the blood vessel contricting protein, angiotensin. MINERALS: Potassium. 10-30 mg. This mineral can help increase sodium elimination. Magnesium. 1-3 grams. This natural mineral may be useful to dilate blood vessels. Zinc. 15-20 mg. Calcium. 1-3 grams. Selenium. 100-400 mcg. These are often decreased in patients with hypertension, particularly if the person is using a diuretic for high blood pressure treatment. AMINO ACIDS: Taurine. 1-5 grams. Methionine. 1-3 grams. Cysteine. 2-7 grams. Arginine. 1-4 grams. These protein "building blocks" might help lower cholesterol levels and promote heart and blood vessel health. VITAMINS: Niacin. (B-3). 400 mg-3 grams. This potent vitamin can cause dilation of small blood vessels. Pyridoxine. (B-6). 200 mg-1 gram. This B vitamin can serve as a mild and natural diuretic. OTHER FOODS: Garlic. 1-2 grams. This is a natural antioxident which can also decrease blood "stickiness." Fiber, Bran, and Pectin. These are found in grains, fruits and vegetables and can improve blood vessel health by lowering cholesterol levels. Kent DeLong M.D. is a practicing physician in Southern California. He is also the Medical Director of Vitamins.com and can be reached for questions at: doctor@vitamins.com.


\7 MSG monosodium glutamate

Glutamic (amino) acid sythesized from kombu, a sea vegetable.

MONOSODIUM L-GLUTAMATE, OR SODIUM GLUTAMATE, white crystalline substance, a sodium salt of the amino acid glutamic acid, that is used to intensify the natural flavour of certain foods. MSG was first identified as a flavour enhancer in 1908 by Kikunae Ikeda of Japan, who found that soup stocks made from seaweed contained high levels of the substance. His discovery led to commercial production of MSG from seaweed; it is now produced using a bacterial fermentation process with starch or molasses as carbon sources and ammonium salts as nitrogen sources. MSG is an important ingredient in the cuisines of China and Japan. The substance is naturally present at high levels in tomatoes and Parmesan cheese.
 MSG elicits a unique taste, known as umami, that is diff from the four basic tastes (bitter, salty, sour, sweet). MSG does not enhance the basic tastes, but it does enhance the complex flavours of meat, poultry, seafood, and vegs. It is used commercially in broths, soups, canned and frozen vegetables, flavouring and spice blends, gravies, meats, poultry, sauces, and in other combos. It is also used to enhance the taste of tobacco and has been used medically to treat hepatic coma.

There have been reports that, when ingested in large amounts, monosodium glutamate may produce such physical reactions as burning sensations, facial tightness or pressure, and a tingling sensation in some people. This hypersensitive reaction, first reported in 1968, is commonly called "Chinese restaurant syndrome" because cooks in some Chinese rests may use MSG extravagantly. Later studies have shown no conclusive link between the syndrome and the use of normal levels of MSG, however.

Glutamate and Monosodium Glutamate (MSG): Because of the evolving science, researchers rarely, if ever, close the book on studying various foods or food ingredients. Such is the case with MSG, which, even though it has been used extensively for nearly a century, continues to be exam in light of current scientific knowledge and methods of testing. Over the past several yrs, experts in the fields of pediatrics, allergy, pharmacology, med psychology, toxicology and food science have reviewed the scientific data on glutamate. This issue of IFIC Review examines the scientific research conducted on glutamate and MSG and summarizes the latest findings.

What are Glutamate and MSG? Glutamate is one of the most common amino acids found in nature. It is the main component of many proteins and peptides, and is present in most tissues. Glutamate is also produced in the body and plays an essential role in human metabolism.(1, 2) Virtually every food contains glutamate. It is a major component of most natural protein foods such as meat, fish, milk and some vegetables.
 MSG is the sodium salt of glutamate and is simply glutamate, water and sodium. In the early 1900s scientists isolated the ingredient-glutamate-in plants that is the essential taste component responsible for greatly enhancing flavor.(1, 2) In the early part of this century, MSG was extracted from seaweed and other plant sources. Today, MSG is produced in many countries around the world through a natural fermentation process of molasses from sugar cane or sugar beets, as well as starch and corn sugar.(1, 3)
 Flavor Enhancement Properties. When present in its "free" form-not "bound" together with other amino acids in protein-glutamate has a flavor enhancing effect in foods. When MSG is added to foods, it provides a flavoring function similar to the naturally occurring free glutamate. MSG is used to enhance the natural flavors of meats, poultry, seafood, snacks, soups and stews.(1, 3)
 Multidimensional scaling experiments, which are used in sensory research, indicate that MSG falls outside the region occupied by the four classic tastes of sweet, sour, salty and bitter.(3, 4) This distinctive taste is known as "umami," a word coined by the Japs to describe the taste imparted by glutamate. Westerners often describe this flavor as savory, broth-like or meaty.
 Dietary research points to MSG's potential to enhance food intake in older individuals.(5, 6, 7) Over the years, research has shown that losses in taste and smell are major contributors to poor nutritional status among older persons, sometimes even leading to anorexia. Losses of taste and smell generally occur around 60 yrs of age and become more in persons over 70 yrs of age.(6, 7) Studies find that moderate levels of added MSG in certain foods, such as mushroom soup and mashed potatoes, increased food intake in an institutionalized older population, ensuring sufficient intake of necessary vitamins, minerals and protein from food.(2, 6)
 MSG Consumption and Metabolism. Current consumption data from the UK show that per capita consumption of MSG is 4 grams (less than one teaspoon) per wk.(8) This is comparable to US estimates of roughly 0.55 grams for the average consumer, spread out through an entire day.(9) In Taiwan, for example, per capita consumption figures are much higher, averaging 3 grams per day.(10)
 Still, the human body metabolizes glutamate added to foods in the same manner it metabolizes glutamate found naturally in many foods. Once glutamate is ingested, our bodies make no distinction between the origins of the glutamate.(11, 12) The body does not distinguish between glutamate from foods like tomatoes or MSG added to a tomato sauce.(2, 11, 12)
 MSG and Public Health. In 1958 the US FDA designated MSG as a Generally Recognized As Safe (GRAS) ingredient, along with many other common food ingredients such as salt, vinegar and baking powder.(13) Consumers continue to have questio ns regarding MSG's safety and efficacy. However, there is general consensus in the scientific community, based on numerous biochemical, toxicological and medical studies for three decades, that MSG is safe for the general population, including pregnant and lactating women, and children.(14) In 1995, the safety of MSG for use by the American population was again reinforced in a review by the Federation of American Societies for Experimental Biology (FASEB). The review was conducted by FASEB upon request of the FDA.(11)
 MSG and Sodium Reduction. Contrary to popular belief, MSG is not high in sodium. MSG contains only one-third the amount of sodium as table salt, sodium chloride (12 percent versus 39 percent sodium). When small quantities of MSG are used in combination with a reduced amount of table salt during food preparation, the flavor-enhancing properties of MSG allow for far less salt to be used during and after cooking. MSG brings out the best natural flavors in food, working well in reduced-sodium and reduced-fat dishes and can reduce total sodium by 30-40 percent without influencing palatability.(15)
 Pregnant & Lactating Women. It is common practice for expectant women to eat a varied and well-bal diet and consume enough calories to ensure a healthy pregnancy.
 To facilitate fetal growth and development, most amino acids are actively transported across the placenta. Research indicates that amino acid concentrations are higher in the fetus, regardless of what the mother consumes.
 Because it is difficult to increase blood glutamate to significantly higher levels through dietary intake of MSG, scientists have injected glutamate directly into the bloodstream to observe any effect.
 Pitkin and colleagues intravenously administered large amounts of MSG into pregnant monkeys to increase glutamate levels in the mother's bloodstream. On examination, no increases in the fetal glutamate levels were found with doses up to 220 mg/kg of maternal weight. The authors further concluded that the placenta is virtually impermeable to glutamate, even at high levels.
 In rodent studies, researchers investigated effects of dietary intake of MSG on reproduction and birth. The study looked at three generations of mice that were fed a daily intake of up to 7.2 g/kg of MSG. No adverse effect was observed in each generation, nor was there evidence of any incident of brain lesions in the neonates.(18)
 Besides research on the fetus, scientists also investigated the effect of MSG ingestion on lactation and breast-fed infants. Upon examination of lactating women who consumed MSG at 100 mg/kg of body weight, researchers noticed no increase in the level of glutamate in human milk, and no effect on the infant's intake of glutamate. Likewise, studies show that breastfeeding infants are able to detect and prefer the taste of naturally occurring free glutamate, which is 10 times more plentiful in human breast milk than cow's milk.(19, 20) According to Baker and colleagues, a newborn infant, through breastfeeding, ingests more free glutamate per kilogram of body weight than during any other period of its life.(21)
 Additionally, in Dec 1993 the Amer Academy of Pediatrics Committee on Drugs reviewed the effects of food and environmental agents on breastfeeding. In the report, the Committee stated that MSG has no effect on lactation and poses no risk to the consuming infant.(22)
 It has been speculated that children would metabolize oral MSG more slowly than adults. However, research conducted by Stegink and colleagues at the University of Iowa showed that children as young as one year old metabolize glutamate as effectively as adults.
 In the study, infants were fed beef consomme providing MSG at various dosage levels of 0, 25 and 50 mg/kg of body weight. Researchers measured the infant's plasma glutamate levels and, after comparing the children's plasma levels to those of adults, found no higher plasma glutamate values for children.(23) Additionally, scientific evidence has not implicated MSG in attention deficit hyperactivity disorder or other behavioral problems in children.
 For the general population, MSG does not pose a health risk. Based on the scientific evidence upholding the safety and efficacy of MSG, the Select Committee on GRAS Substances (SCOGS) concluded in 1980 that there is no evidence that demonstrates reasonable grounds to suspect a hazard to the public when glutamic acid or its salts are used at current levels and manners now practiced.(24)
 MSG and Neurological Effects. In the brain, glutamate serves as a neurotransmitter in addition to its general role in protein and energy metabolism. Neurotransmitters are stored in nerve endings and are used by nerve cells to inhibit or excite target cells, such as muscle or endocrine cells.
 Concerns were raised in the late 1960s by John Olney, M.D., of Washington University, that high doses of MSG may adversely affect brain function. Dr. Olney examined the possibility of MSG-induced brain lesions through injection or force-feeding methods in rodents. In one study, Olney subcutaneously injected neonatal mice, ages 2 to 9 days old, with single dosages of MSG. The amount of MSG injected varied from 0.5 g/kg to even larger dosages of 4 g/kg of the neonate's body weight, inducing brain lesions and a variety of other physiological effects in the rodents.(25)
 However, the dosages of MSG used in these studies were extremely high and the methods of injection, as well as force-feeding, do not accurately represent the way humans consume MSG. Interestingly, Olney's results could not be duplicated when large amounts were added to the diet.
 Indeed, studies evaluating the normal dietary ingestion of MSG in food, including amounts exceeding 40 g/kg body weight (5,000 times higher than normal amounts ingested), found no harmful effects on the brain.(1)
 Following Olney's observations, early research conducted by Bazzano, D'Elia and Olson compared large amounts of glutamate fed to adult humans and gerbils. The study involved 11 human adult males who consumed diets with MSG dosages up to 147 g per day for a maximum of 42 days (200 times higher than normal consumption). During that time, researchers did not observe any sign of adverse reactions to the dosage and concluded that very high oral doses of glutamate are tolerated, with no neurological changes by adult gerbils as well as humans.(26)
 Takasaki and colleagues noted in their findings that when mice were given MSG orally with food, plasma glutamate rose significantly less than after injections of similar doses without food. The researchers observed that pregnant, weaning and lactating mice fed large amounts of MSG in the diet at up to 14, 42 and 42.8 g/kg body weight respectively, did not develop brain lesions. Furthermore, plasma glutamate levels in mice that were fed large amounts of MSG in the diet were much lower than those required to induce brain damage. Takasaki and colleagues concluded that MSG in the diet does not cause any acute or long-range adverse effect on the brain.(27, 28)
 William Pardridge, M.D., further illustrated that dietary glutamate does not enter the brain because the blood- brain barrier maintains a transport system for acidic amino acids, such as glutamate, to effectively exclude circulating glutamate from the brain. Pardridge also showed that the levels of brain glutamate do not rise or fall with changes in plasma glutamate levels.(29)
 Substantiating Pardridge's observations, Brian Meldrum, M.D., of the London Institute of Psychiatry in Britain, reported on amino acids' role as dietary excitotoxins that may contribute to neurodegenerative disorders. After reviewing numerous studies of various fields, he concluded that, "the dietary consumption of glutamate has not been shown to cause neuropathology in man."(30)
 Meldrum also affirmed that the blood-brain barrier and the very powerful glial and neuronal uptake systems for glutamate help keep the extracellular concentration of glutamate low in the brain.(30)
 In 94, John Fernstrom, PhD, prof of psychiatry, pharma- cology and behavioral neuroscience at the Univ of Pitts, reviewed lit examining the influence of food intake and ingestion of acidic amino acids, such as glutamate, on the formation of neurotransmitters and any possible repercussions on brain function.
 Fernstrom pointed out that while glutamate is a neurotransmitter, it does not have ready access to the brain from the circulation system or the diet. After reviewing over 20 published studies, Fernstrom stated that the abundance of scientific evidence indicates that dietary glutamate does not present a risk to normal brain function.(31)
 The weight of scientific evidence has shown that MSG as consumed in food does not impair brain function or pose risk to public health. As further concluded in the WHO's Food Additive Series, scientific exam have shown a lack of MSG mutagenicity, teratogenicity or carcinogenicity. (19) This lack of evidence was also supported by the 95 FASEB report.(11) The FASEB review found no evidence linking MSG use to any serious long-term neurological problems in the general public, including Huntington's disease, Lou Gehrig's disease (Amyotrophic Lateral Sclerosis) or Alzheimer's disease.
 Hypersensitive Allergic reactions to environmental agts, such as pollen, are typical, whereas the occurrence of an allergic reaction to foods or food ingredients is rare. In fact, recent research has indicated that nearly 30 percent of adults believe they have a food allergy, when in reality less than two percent of the adult population is hypersensitive to foods or food additives.(32)
 Docs have documented many psychological factors that play a role in perception of food allergy or sensitivity.(33, 34) Likewise, Parker and colleagues reported in 1993 that individuals with unconfirmed reactions to foods were influenced by popular news media.(35) However, many ques still persist about MSG's role in food hypersensitivity.
 In 1991, after reviewing the lit on MSG and food allergy and safety, a panel of the American College of Allergy and Immunology concluded that MSG is not an allergen and reaffirmed its safety as a food ingredient.(36)
 MSG/Food Intolerances. In 1968, Robert Ho Man Kwok, MD, described a collection of symptoms he allegedly felt after eating Chinese food. He coined the phrase "Chinese Restaurant Syndrome" (CRS) to describe these symptoms, which included numbness at the back of the neck and a feeling of pressure in the face and upper chest muscles.(37)
 As a consequence of Kwok's account, Kerr and colleagues developed a subjective questionnaire to assess the prevalence of CRS in the population. The survey employed listed 18 adverse symptoms related to food, of which three were related to CRS. Of the 3,222 gen households that responded to the survey, 43% reported food-related adverse reactions, but only 1.8% reported possible CRS symptoms.(38)
 Adding to this, data from the CDC in Atlanta showed that reported reactions to MSG accounted for less than one% of food related complaints between 1975 and 1987.(39, 40) In 1995, the FASEB report stated its discomfort with the use of the term CRS because of its pejorative tone and the inherent limitations of the implied circumstances of exposure.(11)
 After anecdotal repts of MSG inducing CRS, Morselli and Garattini exam 17 males and seven females, between 18 and 34 yrs of age in a double-blind, crossover challenge.(41) The researchers administered 3 g doses of MSG in 150 ml of beef broth and evaluated the subjects every 20 min for a three-hour period. The participants were divided into two groups, one group which received the MSG broth the first day and the other group received the MSG broth on the following day.
 Upon exam, no diff in subjective symptoms were observed between the MSG group and the control grp. These symptoms included tightness in the chest, flushing and headache. However, no participant in either group experienced the burning sensation which is typical of CRS.
 There was also no significant diff in the number of times each single symptom occurred nor how many participants experienced symptoms. Based on these observations, the researchers concluded that there is no evidence that CRS is associated with the ingestion of MSG.(41)
 Richard Kenney MD, of George Wash Univ tested over 200 individuals from 1972-1980.(42, 43) In his studies, Kenney found that sensations reported after MSG admin were seen at high concentrations of MSG and were not reproducible from day to day. He also found no correl- ation with blood glutamate levels or blood chemistry measurements, and that they were not correlated with any objective measurements.
 He further tested 60 subjects with orange juice, spiced tomato juice, black coffee, flavored milk and a two% MSG solution. Upon examining reactions, Kenney found that six subjects responded to coffee, six to spiced tomato juice and only two to the MSG solution, indicating that MSG was not unique in producing symptoms typical of CRS.(42, 43)
 In 1986, Kenney conducted a double-blind placebo controlled investigation of subjects who believed they adversely reacted to MSG. Subjects were given a soft drink solution for four days, and on two of the days the solution contained 6g of MSG. Two of the six subjects reacted to both solutions and the other subjects reacted to neither solution. Kenney further noted that while a reaction may occur to an extremely large ingestion of MSG, the reaction is usually transient and benign.(44)
 Additionally, Jonathan Wilkin MD, of the Med Coll of Virginia, studied 24 individuals, 18 of whom described a history of flushing upon ingesting MSG. After failing to provoke flushing when using 3g or 5g of MSG, Wilkin determined that MSG-provoked flushing is rare.(45)
 In 1993, Tarasoff and Kelly published a study examining the sensory side effects possibly caused by ingesting MSG.(46) Using a randomized double-blind cross-over study, 71 healthy participants were admin five diff treatments, which included two placebos and three diff doses of MSG (1.5, 3 and 3.15 g) in a random order. Neither the researchers nor the subjects knew which or how much of the test material was being consumed.
 Two hours after ingestion, each subject was interviewed and half reported they experienced more than one symptom regardless of MSG content. While the most common reaction was none at all, the next significant symptom reported was tingling and thirst, which was experienced by the subgroup of strong reactors. Thus, similar to Kenney, Tarasoff and Kelly found that the small number of effects seen were statistically insignificant and that MSG in food had no discernible effect for healthy individuals.
 Interestingly, Chin and colleagues explained that histamine toxicity produces symptoms individuals may interpret as being CRS related. Therefore, Chin and colleagues surmised that the histamine levels in some foods may be the cause for the adverse reactions consumers associate with restaurant meals.(47)
 Though numerous studies have evaluated MSG's possible causative role in food hypersensitivity, a majority of scientific challenges have failed to reproduce the adverse reactions many individuals associate with ingestion of MSG.(48) Studies measuring objective responses such as blood pressure, heart rate, skin temperature and muscle tone have been unable to detect differences between persons fed MSG and placebo.
 Nonetheless, anecdotal reports suggest that a small percentage of the population may be sensitive to MSG. However, these reactions are mild and transitory.(11, 49)
 MSG and Asthma. Early, poorly-controlled studies have also suggested that MSG might induce, as well as exacerbate, asthma.(50) However, follow-up double-blind challenges have not replicated those results. Researchers at the Harvard Medical School measured the pulmonary reactions of asthmatic participants in a double-blind, randomized cross-over study. Participants received either a placebo or MSG in a dose of 25 mg/kg of body weight. After comparing reactions on placebo day and MSG day, as well as those reactions of three subjects who reported a history of food sensitivity, researchers saw no diff in pulmonary reactions. Thus they concluded that MSG does not induce asthma and it is unnecessary to advise asthmatics to avoid MSG.(51, 52)
 Moreover, in 91 & 93, researchers from the NIH's Inst of Allergy and Infectious Diseases presented data analyzing the poss assoc of MSG to asthma.(53, 54) In one study, they challenged 13 non-asthmatics and 30 asthmatics with a total dose of 7.6 g of MSG administered through a single-blind oral challenge. Upon observation, none of the non-asthmatics experienced any change in pulmonary reactions and only one asthmatic participant experienced some discomfort.
 However, when the asthmatic patient was challenged through double-blind placebo controlled effort, no effect was seen. Thus, researchers concluded that "7.6 g of MSG ingested over two-hours posed no respiratory hazard to normal subjects and to the asthmatic pop in the study."
 In addition, though the FASEB review of MSG-while demonstrating its safety for the general public-suggests potential exacerbation of asthma, the FDA found this linkage to be unsupported in the data.(55)
 In 1997, data from two research studies considering the question of MSG-induced asthma were presented at the annual meeting of the Amer Acad of Allergy, Asthma and Immunology.(56, 57) In the first study, single-blind, placebo-controlled, oral challenges using 2.5 g of MSG were admin to 40 mild-to-severe asthmatics, 25 percent of whom believed their asthma was exacerbated by MSG.
 In the second study, double-blind, placebo-controlled, oral challenges using 5 g MSG were admin to 11 subjects with clinically documented asthma, 100% of whom believed their asthma was exacerbated by MSG. MSG-induced asthma was not observed among any subjects in either study.
 A Double-Blind Placebo-Controlled Study is considered the "gold standard" for testing. They are placebo-controlled studies provide dependable findings that are free of bias introduced by either the patient or the researcher. In this type of study, neither the subject nor the resear- cher knows whether the test substance or a placebo has been administered. For the results to be valid and to ensure the subject cannot violate the "blindness," the placebo and the test substance must look, smell and taste similar, if not identical.
 The "blindness" of the study is crucial. It eliminates the possibility of a participant's personal beliefs to undermine the study's validity, as well as the resear- cher's expectations to influence the test results.
 MSG and Hydrolyzed Proteins. Hydrolyzed proteins used for flavor-related purposes are prepared by using food grade acid or enzymes to chemically digest proteins from soy meal, wheat gluten, corn gluten, edible strains of yeast, or other food sources. This process, known as hydrolysis, breaks proteins down into their component amino acids. These protein foods are rich sources of glutamate. When proteins are broken down, bound glutamate is converted into free glutamate. The level of free glutamate resulting from hydrolysis varies from product to product and is very minute.(58)
 In 1991, Scopp alleged that MSG and hydrolyzed proteins triggered headaches in sensitive individuals. The study was based on an MSG elimination diet and relied on patient recorded symptoms rather than a double-blind challenge.(59) Furthermore, because free glutamate is in virtually all foods, it seems questionable that the study's subjects were successful in eliminating all sources of free glutamate from their diet.(58)
 Some scientists believe that persons who report a sensitivity to hydrolyzed proteins may be sensitive to the soy, wheat or other protein source used to produce the hydrolysate, rather than to glutamate itself. These sources are well-known to be involved in IgE mediated food allergies and other adverse reactions including celiac disease. Thus, reactions could be due to ingestion of soy, wheat or other proteins that are not completely hydrolyzed.(32, 58)
 Summary: It is apparent that there is no shortage of research conducted on this ubiquitous ingredient and its potential health effects. Because MSG is one of the most intensely studied food ingredients in the food supply and has been found safe, the Joint Expert Committee on Food Additives of the UN Food and Agriculture Org and WHO placed it in the safest category for food additives.(19)
 Subsequently, in 1991 the European Community's Scientific Committee for Food confirmed the sa ety of MSG. Based on the extensive scientific data, and in view of large normal dietary intake of glutamates, the committee determined that specification of an Acceptable Daily Intake (ADI) was unnecessary.(60)
 The AMA's Council on Scientific Affairs and the National Academy of Sciences have determined that MSG, at current consumption levels, is safe.(9, 61) Finally, the 1995 FASEB evaluation, sponsored by the FDA, reaffirmed MSG's safety as a food ingredient for the public and noted the lack of scientific information reporting negative effects of MSG on human health in the general population.(11, 62)


\8 Nitrites

This summer, while you are enjoying a hot dog at a barbecue or baseball game, stop and consider what gives it its characteristic flavor, color and texture. The answer is nitrite, a food additive that has been used for centuries to preserve meats, fish and poultry. Because nitrite safeguards cured meats against the most deadly foodborne bacterium known to man, Clostridium (C.) botulinum (the bacterium that causes botulism), its use is supported by the public health community. In the late 1970s, there were concerns about a potential cancer risk from a digestive reaction-product of nitrite called nitrosamines. So, in 1980, the Food and Drug Administration and the U.S. Department of Agriculture commissioned a comprehensive review of this food additive. 

This study, conducted by the National Academy of Sciences (NAS), concluded that nitrite levels in cured meat have not been linked to the development of human cancers, and noted the beneficial antimicrobial activity of nitrite to inhibit spore-forming bacteria, particularly C. botulinum. Nevertheless, because of the controversy, the NAS recommended finding nitrite alternatives or ways to reduce nitrite levels in cured meats without reducing protection against botulism. 

In response, the meat industry significantly lowered levels of added nitrite thereby reducing any risk of nitrosamine production. One method of reduction is combining nitrite with vitamin C. The human body generates much greater nitrite levels than are added to food. When water and foods such as carrots and green vegetables are consumed, we ingest nitrate, which our body converts to nitrite during digestion. 

More than 85% of average daily intake of nitrate (and thus nitrite) comes from these sources.Given the amounts of naturally-derived nitrite, one must ask, "Considering the concerns raised in the 1970s, why does the body produce nitrite?" Nitrite, the end product of a biological process, is instrumental in promoting blood clotting, healing wounds and burns and boosting immune function to kill tumor cells. 

Scientific studies have shown that during the healing process there is as much nitrite in a wound as in processed meats. Robert Cassens, Ph.D., professor of food science at the University of Wisconsin-Madison noted, "The research of respected organizations like the NAS shows that nitrite is the very ingredient that makes cured meats safe from the risk of botulism and ready-to-eat."The next time you are enjoying a hot dog, keep in mind that the same substance that provides a smoky flavor and appetizing color is playing an important role in food safety and public health


\9 Antioxidants

specific vitamins, minerals, and enzymes help protect against cancer, artery and heart disease, arthritis, and cataracts. Beta-carotene, vitamins C and E, and selenium are the antioxidants that have been studied the most. Foods high in beta-carotene include most red, dark orange, and deep yellow fruits. Beta-carotene is found in: carrots sweet potatoes pumpkins apricots cantaloupe peaches broccoli Foods high in vitamin C include: citrus fruits, such as grapefruit, oranges, and tangerines asparagus broccoli Brussels sprouts bell peppers kiwi strawberries tomatoes potatoes with skin Foods high in vitamin E include: nuts seeds almonds wheat germ vegetable oils whole grains Foods high in selenium include: seafood organ meats lean meats poultry low-fat dairy products whole grains.

How does the nut ient affect the body? Oxidation is why a cut-up apple turns brown or why vegetable oil turns rancid. Oxidation is caused by free radicals. Just as in the apple and oil, oxidation in the body can lead to the onset of problems. The simple act of breathing creates free radicals in your body. When your body breaks down protein that you eat, free radicals are created in your body. Cigarette smoke, air pollution, and UV radiation expose the body to free radicals. Normally the body will break down free radicals. If free radicals form faster than the body can break them down, damage to cells and tissues can occur. Antioxidants help counteract the damage caused by free radicals. They help the body prevent the formation of free radicals and/or reduce their effect. Then the free radicals cannot damage cells and tissues and cause health problems.

Researchers are now studying whether taking additional amounts of antioxidant supps can help reduce the risk of chronic diseases. They continue to study how much would be needed, how long they would need to be taken, and what would be the long-term side effects. The results will not be known for several more years. In the meantime, experts recommend a balanced diet low in fat with at least 5 servings per day of fresh fruits and vegetables, and plenty of whole grains. This provides good sources of the nutrients that help promote health and fight disease. These nutrients include antioxidants, dietary fiber, and other vitamins and minerals.

Tufts univ researchers found (2/99) that prunes has an abundance of antioxidants as best defence against cancer and heart disease among other immediate health effects. Other foods include raisins, blueberries, blackberries, kale, strawberries, and spinich. Fruits and vegs contain antioxidants resvertrol (red wine) and anthocyanins, which make strawberries red and blueberries blue, and vitamins A, C, and E.

Antioxidants: Complex Compounds. Epidemiological evidence suggests that eating fruits and vegs may reduce the risk of both cancer and cardiovascular disease. It has been hypothesized that these potential health benefits are due in part to the presence of antioxidant compounds in these foods. These beneficial compounds have been lumped together and loosely termed dietary antioxidants. However, further exam by scientists has revealed that compounds typically grouped together as dietary antioxidants can differ considerably from one another. 

Scientists have learned that antioxidants are components of food, are found mostly in fruits and vegs and prevent free radicals from attacking cells and damaging DNA. But, "developing a definition is complicated because the functions of some compounds vary under different circum- stances," stated ADA speaker, Sandra Schlicker, Ph.D, Inst of Med (IOM), Nat Acad of Sciences (NAS). "In addition, antioxidants in foods are not interchangeable and may differ from one another both in their sites of action and their mechanism of action." In other words, the beta carotene found in a carrot may not act in the same manner as the vitamin C found in oranges.
 Carotenoids are an array of compounds that include among others, beta-carotene, alpha-carotene, lycopene, lutein and zeaxanthin, and cryptoxanthin. 

Vitamin C. Because vitamin C can donate electrons, it effectively prevents damage caused by free radicals. Its role as an antioxidant is well established through many animal and human studies. 

Vitamin E. Vitamin E has long been known for its effectiveness as a scavenger of free radicals. Composed of a group of fat-soluble molecules that occur naturally in eight different forms, dietary vitamin E comes from both plant and animal sources. Evidence is mounting about the antioxidant effects of vitamin E on heart disease, and there is some preliminary research on its effects on some types of cancer. Studies using food and supplements show that vitamin E benefits healthy people, as well as those who already have heart disease. 

Selenium. Selenium is an essential component of several enzymes that help remove free radicals from the blood stream. Intervention studies have demonstrated antioxidant effects of selenium supplementation on reducing the risk of disease development. 

Other functional components of food, such as flavonoids, phenols and polyphenols, and phytoestrogens, are not currently under review by the NAS/IOM panel (98/99). This is because there are few published scientific studies on these potentially important dietary substances. However, ongoing research may provide data on which to base future DRIs for these compounds. 

Consumer Interest is often the driver for further research and info. Food Info Council (IFIC) in 1998 shows that 91% of consumers interviewed want more info on the subject of functional food components, inc antioxidants (May/Jun 98 Food Insight). 

Antioxidants, Carotenoids are found in fruits and vegs including carrots, fresh tomatoes, tomato products, green vegetables, peppers and squash. Vitamin C is found in oranges and orange juice, peppers, tomatoes and many other fruits and vegetables. Vitamin E is found in nuts, fats and oils, wheat germ and green leafy vegetables. Selenium is mostly found in seafood and organ meats (liver, kidney). 

For some of these vitamins and minerals, for example, vitamin E, it is difficult to get sufficient amounts of the nutrient from foods to receive true antioxidant effects. In such cases, supplements may be warranted. 

Glossary Dietary antioxidants (NAS/IOM proposed definition): A dietary antioxidant is a substance in foods that significantly decreases the adverse effects of reactive oxygen species, reactive nitrogen species, or both on normal physiological function in humans. 

Free radical: Unstable molecules resulting from normal metabolic processes. During these processes, oxygen molecules lose an electron, which creates an unstable molecule (free radical) thereby causing oxidative stress. These free radicals attack healthy cells in the body in the hopes of finding another electron to stabilize themselves. This process can cause damage to healthy cells. 

Functional food components: Nutritive and non-nutritive compounds found in food that are thought to reduce the risk of disease or promote health. 

Functional foods: Foods that may provide a health benefit beyond basic nutrition. 

Phytochemicals: Naturally occurring constituents of plant foods which are currently under scientific investigation to determine their potential benefits for reducing the risk of potential health problems, including cancer, cardiovascular disease, rheumatoid arthritis, hypertension and others.

Over the last few years, we have been hearing more and more about antioxidants - vitamins (C, E, and beta carotene) that neutralize dangerous compounds known as free radicals (blamed for everything from premature aging and heart disease to cancer). Recently there has been a suggestion that free radicals may contribute to a slow recovery after tough rides. 

A review of studies on the role of anti-oxidants in exercise reveals that exercise does increase the rate of lipid peroxidation (the formation of free radicals), but there is also a rise in the natural antioxidant activity in the blood. And with regular training, the antioxidant defense system increases even further. Unfortunately, there is little data as to which has the upper hand in this balancing act - the free radicals or the defenses. It does appear that the "weekend warriors" who do not have a regular training program, are the more susceptible to free radical damage. However, there has been no evidence that supplements of antioxidants are of any value in counteracting the potential effects of free radicals, even in recreational exercisers. 

There is some evidence supporting the long term benefits of antioxidants in general. A study of nurses and male professionals published in 1993 did demonstrate a lower rate of heart disease in those taking Vit E supplements. And a study from China indicated that the use of a multivitamin, containing antioxidants among other things, lowered the cancer death rate by 13%. However a recent study from 1996 indicated the opposite, that patients at risk for lung cancer had a HIGHER cancer rate if they took beta carotene supplements, and the study was terminated early because of those results. 

Short term studies in athletes are more controversial, but at least one has suggested that the use of antioxidants in the form of vitamins C, E, and beta carotene decreased muscle damage in a group of runners as compared to a control group, and there are numerous anecdotal reports that vitamin C taken before a ride diminished the amount of muscle soreness the next day. The only controlled studies were with 600 IU of vit E for 2 days before exercise (no effect) and a second with 3 grams of vit C per day for 3 days before and 4 days after an exercise bout (reduced soreness). However, none have suggested a positive effect of any of the antioxidant vitamins on actual exercise performance or the rate of postexercise recovery in well fed athletes. 

The bottom line is that very little evidence to support the short term benefit of antioxidants for the competitive athlete - and plenty of controversy remains as to the long term health benefits. Although there is no evidence that they will do you any harm in the usual doses, megadoses have been reported to have side effects and actually decrease optimum physical performance. As there is general agreement that the natural sources of these micronutrients appear to be more effective than the vitamins you can buy in a bottle, increasing the fruits and vegetables in your diet might be a good compromise if you feel you'd like to give them a try. And if you opt to go with reasonable doses of vitamin supplements, only your pocketbook would appear to be at risk. Vit C Food sources: citrus fruits, potato, broccoli, cauliflower, cabbage, watermelon, cantaloupe RDA: 60 mg/day - 1 orange, 1/2 cup broccoli Supplement: 250-500 mg/day Warnings: More than 500 mg can cause diarrhea Vit E Food sources: vegetable oil, nuts, wheat germ, margarine, seeds, leafy greens, asparagus RDA: 8-10 mg/day (4-5 oz of peanuts) Supplement: 200-800 IU Warnings: No serious side effects in the doses recommended 

Vit A Food sources: milk, cheese, egg, liver, fish oil RDA: 800-1000 micrograms Supplement: None; your body will convert B Carotene safely into Vit A Warnings: Toxic (even lethal) at high doses Beta carotene Food sources: carrots, cantaloupe, squash, sweet potato, spinach 

RDA: None, but 5 - 6 mg are suggested (1/2 carrot) Supplement: 6-15 mg per day Warnings: Not toxic but in high doses your may turn yellow (carotenemia) 

Strong evidence has emerged from research to show that a group of nutrients known as antioxidants are able to inhibit, or even entirely stop, the formation of cholesterol plaque in coronary arteries by their ability to neutralize free radicals. 

Beta-carotene is an important antioxidant found in yellow-orange fruits and vegetables and in some deep-green leafy vegetables. Beta-carotene is the chemical parent of vitamin A. Supplemental vitamin A is harmful in large amounts but it is impossible to overdose on beta-carotene. The body simply draws on this nutrient as it is needed. Researchers report that a daily intake of 25 milligrams of beta-carotene provides adequate protection. A single carrot supplies 15 to 20 mg per day. Other good sources of beta-carotene are yams, cantaloupe, broccoli, apricots, pink grapefruit, red peppers, mangoes, peaches, papaya, sweet potatoes, pumpkin, yellow squash, spinach, kale, collards, and dark green romaine lettuce. For those unable to eat fruits or vegetables, beta-carotene is also available in supplement form.

Laboratory tests show that vitamin C is one of the most effective antioxidants in blocking LDL oxidation (and therefore preventing artery plaque formation). Other tests reveal that a higher dietary intake of vitamin C is invariably associated with higher levels of HDL (good) cholesterol. Furthermore, tests have revealed that heart attack victims and people with high blood pressure almost invariably have low blood serum levels of vitamin C. Good sources of vitamin C include broccoli, brussels sprouts, tomatoes, green peppers, cantaloupe, papaya, strawberries, kiwi, and oranges (including fresh orange juice).

Vitamin E, the principal fat-soluble antioxidant, functions wherever fat is present in the body. According to the World Health Organization, a low blood level of vitamin E is the single most important risk factor in death from ischemic heart disease (oxygen starvation of the heart muscle due to artery blockage). Based on data from sixteen European cities reported in the American Journal of Clinical Nutrition (vol. 53, No. 1), low vitamin E levels were linked to blocked coronary arteries in 62 percent of deaths from ischemic heart disease. The study's author cited a low level of vitamin E as a greater risk factor for heart disease than high cholesterol, smoking, or high blood pressure. Additionally, vitamin E may reduce the tendency of platelets to coagulate and form blood clots, a major cause of heart attack and stroke. Many Americans who have a diet high in refined and processed foods may have a deficiency of vitamin E. Some natural foods like wheat germ, sweet potatoes, and kale contain appreciable amounts of vitamin E, but the principal dietary sources are fatty foods like nuts, seeds, and vegetable oils. For this reason, supplements may be the preferred source. Taking 200 IU per day may be sufficient, but many people, including some cholesterol researchers, take 400 IU daily. It usually takes several weeks of daily supplementation to raise the blood level of vitamin E to an effective level.

Selenium is a mineral present in grains grown in certain areas. To ensure an adequate intake, a daily supplement of 50 to 100 micrograms should be ample to maintain antioxidant benefits. Selenium and vitamin E work together as antioxidants.

Since free radicals may also contribute to several types of cancer, as well as to other conditions such as cataracts, antioxidants may well be the nutrients of the future.

If you want to promote cardiovascular health naturally, antioxidants should be part of your regular diet. 

Vitamin B-6: If your regular diet is high in animal protein, especially beef, you should consider taking a multiple B-vitamin tablet containing vitamin B-6. Beef often contains a significant amount of methionine. Methionine is a precursor of homocysteine, which causes smooth muscle cells to multiply inside artery walls. Eventually, these surplus cells break away and become part of the debris that contributes to the formation of arterial plaque. All indications are that methionine can be metabolized and rendered harmless by a sufficiency of vitamin B-6 in the diet. Also, it is important to note that recent scientific research has found that proper levels of homocysteine are associated with good heart health and that those levels can be maintained by consuming the recommended daily allowance (RDA) of vitamins B-6, B-12 and folic acid.

Important Minerals Potassium has shown its ability, in certain studies, to lower total cholesterol levels and blood pressure. Most advisory agencies recommend a daily intake of at least 2,000 mg of potassium. Bananas, potatoes, tomatoes, winter squash, spinach, and broccoli are particularly rich in potassium. Most plant-based foods provide a rich supply of potassium, and supplementation is normally unnecessary.

A deficiency of chromium has been associated with elevated cholesterol. Studies suggest that up to 90 percent of Americans may have some degree of chromium deficiency, usually due to eating refined and processed foods. Chromium works by helping to lower insulin levels, which in turn aids in lowering cholesterol and triglycerides levels. An adequate level of chromium in the blood stream is also believed to help prevent injury to artery walls. Since chromium works synergistically with a variety of other nutrients, it should be taken in the form of a fully balanced supplement of all essential minerals. Taking a single supplement of chromium is likely to cause a deficiency of some other minerals. The RDA of chromium is 50 to 200 micrograms. As with all minerals, many chelating agents (carriers) may be used to enhance the absorption of chromium. For this reason it is available as chromium picolinate bound to picolinic acid, chelated chromium bound to glycine, glucose tolerance factor (GTF) chromium derived from yeast and chromium polynicotinate, a niacin-bound chromium complex that usually comes in a combination of 100 mg niacin and 200 micrograms of GTF chromium. Chromium polynicotinate is usually recommended in dosages of 300 to 600 micrograms per day, and it should be taken only under medical supervision. 

Magnesium is a key mineral for protecting heart health. When free fatty acids increase in the blood stream due to emotional stress, the magnesium level is reduced. Stress hormones like adrenaline also deplete magnesium, simultaneously raising blood pressure. Since magnesium protects artery walls from damage by sudden blood pressure increases, it is obviously important to maintain an adequate level of magnesium in the blood stream. Magnesium, as well as calcium, is also essential for regulating blood pressure. The RDA for magnesium is 400 mg and for calcium, 1,000 mg.

Other Nutrients Some studies have shown that the consumption of omega-3 oils, usually found in fish and seafood, lowers the liver's production of triglycerides and reduces the risk of several cancers. As a supplement, omega-3 oils are commonly found in the form of eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA), and they both should be taken especially by those people with high levels of triglycerides; the recommended daily dosage is EPA 360mg and DHA 240mg. 

Garlic, although it is not considered a basic nutrient, has well-documented triglyceride-lowering effects and other cardiovascular and blood pressure benefits. You should consider taking 2 mg of deodorized garlic oil or 1,000 mg of fresh garlic bulb on a daily basis.

Niacin (nicotinic acid or vitamin B-3) is best known, among individual nutrients, for lowering cholesterol. Niacin has no effect in small doses. To be effective the dosage must be 75 to 250 times the RDA. At these huge amounts, niacin becomes a drug and must be taken only under medical supervision. Among possible adverse side effects are hepatitis or liver damage, kidney failure, breathing difficulties, peptic ulcer, gout, headache, itch, rash, and persistent nausea. Although it is the least expensive cholesterol-lowering drug, it can be unpleasant to take, and therefore compliance is poor.

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Pantethine is the biologically active form of pantothenic acid (vitamin B5). It is used by key enzymes involved in the transport and breakdown of triglycerides and cholesterol. The breakdown of fat into energy requires the transport of fatty acids across cellular membranes. Pantethine (as a component of coenzyme A and acyl carrier protein) is essential in this process. The recommended dosage is 900 mg a day.

Basic Nutrients - Summary To promote healthy cholesterol and triglyceride levels and to promote cardiovascular health, you should complement a healthy diet with the following antioxidants: foods containing vitamin A as beta-carotene, vitamin C, vitamin E and selenium. You should take the RDA of the following minerals: chromium, magnesium, calcium, copper, and zinc. In your diet, you should also include foods containing garlic and omega-3 oils, such as fish and seafood, or dietary supplements containing omega-3 oils.

Taking the RDA of basic nutrients is a necessary and important step that will help you promote cardiovascular health. Basic nutrients should be taken regularly, every single day, without exception. If you want to go one step further, you should have a reputable laboratory perform a total blood chemistry analysis and then take the results to a consultation with a nutritionist or physician to adapt the general suggestions outlined above to your particular situation.

Since our internal organs sometimes have problems absorbing one or more vitamins or minerals from the food we eat, taking a fully balanced vitamin and mineral supplement is the simplest and best thing to do.

- Blood Lipids - Basic Concepts The American Heart Association states, "Cholesterol is a soft waxy substance found among the lipids (fats) in the bloodstream and in all your body cells. Cholesterol is an important part of a healthy body because it is used to form cell membranes, some hormones and other needed tissue. But a high level of cholesterol in the blood (hypercholesterolemia) is a major risk factor for Coronary Heart Disease, which leads to heart attacks and stroke, the number one cause of death in the United States."

The National Cholesterol Education Program defines 200 to 239 mg/dl as borderline-high total blood cholesterol. The American Heart Association also states that knowing your total blood cholesterol level is an important first step in determining your risk for heart disease. 

Most people know that the healthy function of the brain, heart, cardiovascular system, and most organs depends on the unobstructed flow of blood for the delivery of oxygen and nutrients and the removal of harmful metabolites and waste. Fewer people know that cholesterol and other fats cannot dissolve in the blood; they have to be transported in the bloodstream by special carriers of lipids and proteins called lipoproteins. There are several kinds of lipoproteins; the two most important ones are Low-Density Lipoprotein (LDL), which is the major carrier of cholesterol in the blood, and High-Density Lipoprotein (HDL), which carries one-third to one-fourth of blood cholesterol. 

When too much LDL is circulating in one's bloodstream, it can slowly build up within the walls of the arteries feeding the heart and the brain. Together with other substances, LDL can form a plaque (a thick, hard deposit) that can clog these arteries, a condition known as atherosclerosis. The formation of a clot (or thrombus) in an artery containing this plaque can block the flow of blood and oxygen to part of the heart muscle and cause a heart attack. Or it can block the flow of blood and oxygen to part of the brain, producing a stroke. A high level of LDL cholesterol reflects an increased risk of heart disease. That is why LDL cholesterol is often called "bad" cholesterol. Conversely, medical experts have determined that HDL carries cholesterol away from the arteries and back to the liver where it is processed. Some experts believe that HDL removes excess cholesterol from atherosclerotic arteries and thus slows the growth of plaque. HDL cholesterol is therefore known as "good" cholesterol because a high level of HDL seems to protect against heart attack. The opposite is also true: A low level of HDL cholesterol indicates a greater risk.

How Does LDL Cholesterol Obstruct the Circulatory System? LDL cholesterol must be "oxidized" by free radicals before it can form plaque and create artery blockage. A free radical is a molecular fragment that has an unpaired electron. Highly reactive, free radicals search to regain a full complement of electrons. Whenever LDL particles are exposed to these unstable molecules, the LDL particles are oxidized. Immediately the LDL becomes stickier, a quality that increases risk of formation of a blood clot. In the process, an oxidized LDL particle becomes toxic to the human body. Non-oxidized LDL is recognized as "self" or non-threatening by the body's immune system. But oxidized LDL is so changed that our immune system identifies it as "non-self" or foreign and potentially dangerous. To safeguard the body from this possible hazard, the immune system's large scavenger cells (called macrophages) engulf and swallow up all oxidized LDLs. By a process not yet fully understood, these LDL-bloated macrophages are lured into tiny cracks or injuries in artery walls where they become embedded and protrude out, partially occluding the artery.

Cholesterol Summary In common terms, high levels of cholesterol, particularly LDL (bad) cholesterol, are implicated in a vicious process in which blood flow is restricted by cholesterol-related plaque in the vessels. This can result in reduced flow of blood (and oxygen) to the brain, heart, and other organs. Conversely, HDL (good) cholesterol may help remove excess cholesterol from the blood and facilitate regression of plaque, resulting in improved blood flow to vital organs.

Genetic predisposition and the ratio of LDL cholesterol to HDL cholesterol determine who will develop coronary heart disease. A ratio called the cardiac risk factor is obtained by dividing the HDL cholesterol level into the total cholesterol level. The goal is to keep the ratio below 5:1; the optimum ratio is 3.5:1. High total blood cholesterol is considered a major predictor of cardiovascular disease and can also contribute to gallstones, impotence, mental impairment and hypertension. A desirable reading of total cholesterol should be under 200 mg/dl. If you are in the borderline-high level between 200 and 239 mg/dl, dietary changes, exercise, and the use of basic nutrients and certain supplements may be enough to prevent cardiovascular or heart diseases, a heart attack or a brain stroke. Maybe you are asking yourself, How low should my total blood cholesterol level be? It is desirable that your total blood cholesterol be under 200 mg/dl, and ideally you should try to achieve that goal naturally. 

Traditional Treatments for High Cholesterol The American Heart Association has made public that:

"The drugs of choice to treat elevated LDL cholesterol are the bile acid sequestrants (cholestyramine and colestipol) and nicotinic acid (niacin). Both classes of drugs appear to be free of serious side effects but both have troublesome side effects and require considerable patient education to achieve adherence. Another class of drugs for lowering LDL are the synthetically derived HMG-CoA reductase inhibitors (Lovastatin, Pravastatin and Simvastatin). Statin drugs are very effective for lowering LDL cholesterol levels and have few immediate short-term side effects; however, long-term safety data longer than five years is not known. Other available drugs are Gemfibrozil, Probucol and Clofibrate, which have proven to moderately reduce LDL cholesterol levels."

Triglycerides Eli M. Roth, M.D., in his book Good Cholesterol Bad Cholesterol, states: "Triglycerides are an important part of lipid metabolism or use of lipids within the body. In general, triglycerides are thought to cause less atherosclerosis than other lipids, such as LDL cholesterol. Multiple studies have suggested that coronary heart disease does not correspond to triglyceride levels. However, limited other studies disagree with this. It is generally thought that triglycerides are an independent risk factor for atherosclerosis in women but not in men. There is an inverse relationship between blood triglyceride levels and HDL cholesterol levels that tends to confuse this issue. This means that when the triglyceride levels tend to be increased, the HDL (good) cholesterol levels tend to be lower than normal. Therefore, an elevated triglyceride level (and thus decreased HDL cholesterol level) may cause atherosclerosis indirectly. We understand only a fraction of everything there is to know about lipids. Of all the lipids, triglycerides are the least studied and understood."

Natural Alternatives David Heber, M.D., Ph.D., director of UCLA's Center for Human Nutrition, in his excellent book, Natural Remedies for a Healthy Heart, states:

"It has been estimated that 25 percent of the patients who take cholesterol-lowering prescription drugs and follow a low-fat, low-cholesterol diet do not achieve adequate reductions in their cholesterol levels. In many patients, this is due to the presence of elevated triglyceride levels, so physicians must add a second or third drug to lower triglycerides as well. Every day, cardiologists are discovering new treatments for patients with severe heart disease. These new treatments are not an argument against prevention. On the contrary, both are needed. I believe that prevention can be both highly technical and natural by combining a scientific understanding of what is going on in each patient with the use of natural therapies."

Penny M. Kris-Etherton, Ph.D., of Pennsylvania State University, states:

"Clearly we are entering into an exciting era in which we will likely identify novel ways to lower risk of cardiovascular disease and other chronic diseases with diet." 

There are several divergent views on how to effectively promote and maintain healthy cholesterol levels in your blood stream and reduce the risk of heart disease. However, most experts agree that nature provides ways to complement dietary and lifestyle changes to improve cardiovascular health.

We encourage you to continue reading about natural ways to promote cardiovascular health in the Nutrients That Help and Proven Supplement sections of this Web site. We have striven to make the information comprehensive and easy to understand.

First, a note of caution. No drug, pill or nutritional supplement can be a substitute for a healthy diet and regular exercise. In the words of Dr. Heber, "Supplements aren't magic pills, but they play an important role for people with high cholesterol after they have changed their diet and lifestyle." It is also important to be aware that you should NEVER substitute a natural supplement for a cholesterol-reducing prescription drug or start taking a natural supplement while taking a prescription drug without your doctor's permission. The bottom line is, if your total cholesterol level is above 239 mg/dl, you should be in a cholesterol-reduction treatment under a physician's supervision, and no basic nutrients, natural supplements, or drugs should be taken without your doctor's supervision. 


\10 Selenium Se - mineral

Mineral discovered in 1807, is a trace mineral essential for health used with vitamin E to preserve elasticity in tissues, retards aging. Acts as antioxi- dent in forming of glutatione peroxidase to protect cells from damage. Source: Brazil nuts, garlic, eggs. RDA 55-70mcg. Deficiency: Muscle pain and deterioration, can lead to Keshan disease, as in rural areas where soil/food is low in selenium. Background - Selenium is an essential trace element which cannot be manufactured by the human body. Its named after "Selene" the goddess of the moon. In 1979 scientists discovered Selenium's importance to humans. Selenium is apparently a powerful antioxidant, 50-100 times more potent than Vitamin E. Natural sources of Selenium include: broccoli, tomatoes, tuna, onions, whole wheat, bran and wheat germ. Selenium is also thought to play a role in eyesight, liver function, heart health, and skin health. Common supplement ranges between 50mcg and 200mcg. Selenium can be toxic at high doses and should never be taken in excess of 450mcg without medical supervision. Deficiency Selenium deficiency is not well documented.

Supplement Selenium as a supplement may produce benefits in the following: antioxidant, eye health, heart health, increased sex drive and skin health.

Long-Term Study Shows Mineral Selenium To Be Good For Your Health Selenium, an antioxidant mineral, which scientists previously feared due to its potential toxicity, is the last of 40 nutrients to be shown to be essential for human health. The latest study indicates that it may actually help prevent both heart disease and cancer, the two leading causes of death in the Western world.

The most recent study, led by Larry C. Clark, Ph.D, at the Arizona Cancer Center, followed for over ten years healthy East Coast residents at high risk for skin cancer. This population was chosen because of the low levels of natural selenium found in this region. Selenium in the soil is absorbed by plants and subsequently by people and animals who eat them.

Natural selenium levels in the soil are highly variable throughout the world. In the U.S., the Eastern Coastal Plain and the Pacific Northwest have the lowest selenium levels and people in these regions naturally ingest about 60 to 90 micrograms per day. This compares to a range of 60 to 200 micrograms all over the U.S. with 125 being average.

People in this study were given either a placebo or selenium supplements of 200 micrograms (three times their normal intake) which were made up of selenium enriched yeast, an organic form of selenium as distinguished from most other supplements that are inorganic and may not have the same effect. While the study did not prove what it originally set out to, namely that selenium reduces the risk of skin cancer, it did find that it greatly reduced the risk of many other kinds of cancer. People taking the selenium supplements had 71% fewer prostate cancers, 67% fewer esophageal cancers, 62% fewer colorectal cancers and 46% fewer lung cancers than the people who were taking the placebos.

"Selenium is an antioxidant that can help to prevent the degradation of fats and cell membranes and block the action of cancer-causing chemicals." Over 100 animal studies have shown that animals given selenium-rich diets help protect them against many cancers, including breast, esophagus and liver. Another study conducted throughout the U.S. found that people in the areas with the highest levels of selenium had the lowest levels of lung, colon and rectum, bladder, esophagus, pancreas, breast and ovary cancer.

In earlier studies, people with low dietary intakes of selenium were found to have an increased risk of high blood pressure related diseases including heart attack and stroke. In fact, their chances of dying from a heart attack were three times greater than those with higher levels of selenium. Researchers believe that this may be due to selenium's ability to increase blood levels of HDL cholesterol (good) which helps prevent heart disease.

Another short-term study showed that men fed a selenium-rich diet actually reported improvements in general mood, were able to think more clearly, and felt generally happier than at the start of the study. This compares to another group of men given a selenium-poor diet who reported feeling worse.

Researchers are quick to caution that selenium in high doses can be very dangerous. Earlier in the century, cattle who fed in areas with extremely high levels of selenium were struck with two unrelated conditions called "alkali disease" and "blind staggers". In 1984, 11 people were poisoned by selenium supplements which accidentally were made with 125 times the normal amount. They suffered from loss of hair and fingernails, nausea, vomiting and fatigue. This same effect was seen in people who took only 25 times the normal amount.

Selenium is naturally found in foods high in protein, such as fish, meat, poultry, cereals and other grains. It can also be found in vegetables like mushrooms and asparagus. Brazil nuts, especially with their shells on, are very high in selenium. Some experts believe that vegetarians who do not eat fish may not be getting enough selenium. The National Academy of Sciences' Food and Nutrition Board has stated that a daily intake of between 50 to 200 micrograms of selenium is "safe and adequate". It recommends 55 micrograms for women, 70 for men, and between 10 and 45 micrograms for infants and children up to age 14.

Is Selenium Deficiency Behind Ebola, AIDS and Other Deadly Infections? by Jack Challem, The Nutrition Reporter? 1995

The latest Ebola epidemic in Zaire may be over, but it's probably only a matter of time before this supergerm returns - and still others emerge.

The reason: Ebola and other deadly viruses, including the human immunodeficiency virus 1 (HIV-1), might be stimulated by deficiencies in the mineral selenium.

And Zaire - where the Ebola and HIV-1 viruses first appeared - may be a viral "hot zone" because of low selenium levels in the soil and widespread selenium deficiencies among people living off that land.

Too strange to be true? To the contrary, a similar connection has been established in China, where a common virus mutates into a dangerous form when it infects people deficient in selenium.

Selenium, an essential mineral, functions as an antioxidant and a component of another antioxidant, glutathione peroxidase. Deficiencies of either substance impair the body's immune system and ability to fight infections. But if recent research is any indication, the role of selenium in disease prevention may be much more profound than previously imagined.

Admittedly, there's no neat, well-documented association between selenium deficiency and the Ebola virus, but the evidence strongly suggests one. 

"It is certainly intriguing that a number of viruses have emerged from these regions in Africa, which appear to be selenium deficient," said E. Will Taylor, Ph.D., a viral researcher at the University of Georgia, Athens.

Selenium and Viral Mutations - So far, there are three pieces to the selenium-virus puzzle.

The first comes from the recent dramatic discovery that a selenium deficiency in a person or animal triggers a mutation in the coxsackievirus. The common form of this virus is generally benign, causing symptoms no more serious than a common cold or sore throat. The coxsackievirus mutation, however, attacks heart tissue, causing Keshan disease (a type of cardiomyopathy) and heart failure.

In China, Keshan disease is known to be associated with selenium deficiency. But because of the seasonal nature of Keshan disease, researchers suspected that an infectious microorganism was also involved. That's when they turned up the coxsackievirus, which also infects an estimated 20 million Americans annually.

The plot twisted last year when Melinda Beck, Ph.D., a virologist at the University of North Carolina, and Orville Levander, Ph.D., a nutritional chemist at the USDA's Agricultural Research Service, described how a run-of-the-mill coxsackievirus mutated into the deadly, rapidly reproducing strain when an infected person or animal was deficient in selenium or vitamin E. The coxsackievirus in animals eating a selenium-rich diet did not mutate. However, the mutated virus could infect and be deadly to a person or animal eating adequate selenium. (Journal of Medical Virology, 1994;43:66-70 and Journal of Nutrition, 1994;124:345-58.)

Their research took on greater significance this past May, when Beck and Levander described the specific genetic changes that occurred in this coxsackievirus mutation. By comparing the genetic structure of the benign "parent" coxsackievirus to that of its virulent descendants, Beck and Levander identified six specific changes in the genetic structure of the virulent coxsackievirus strain. Although it's not yet clear whether one or all of these genetic changes triggered the more aggressive virus, the genetic evidence provides the scientific proof needed to link a host's selenium deficiency with a more dangerous form of the coxsackievirus. (Nature Medicine, May 1995;1:433-6.)

The coxsackievirus infection is made worse because selenium deficiency weakens the host's immunity, preventing the virus from being effectively challenged by T-cell lymphocytes or antibodies. As a result, the mutated virus can reproduce faster than it would in a relatively healthy person. In addition, the lack of selenium prevents the quenching of mutation-causing free radicals, so when the virus reproduces, it also mutates at a faster rate.

Although Beck and Levander studied only one virus, the implications are profound. They have already begun looking at whether other "host" nutritional deficiencies cause viral mutations as well. According to Beck, this propensity to mutate in a selenium-deficient animal or person might explain why new influenza strains regularly emerge from China, where selenium deficient soils are common. The flu virus originates in Chinese ducks, jumps to pigs, and then infects people.

"The importance of this finding is not limited to nutritionally deprived populations," the researchers said in a statement released by the USDA Agricultural Research Service. "In theory, it would take only one selenium-deficient person or animal to produce a new family of virus mutants."


Selenium and HIV - The second piece of the Ebola-selenium puzzle comes from Taylor at the University of Georgia, Athens. Last year, he theorized that several little-known genes in HIV control the formation of selenocysteines, proteins with a voracious appetite for selenium.

When the virus depletes all of the selenium in an HIV-infected cell, it reproduces and begins attacking other cells in search of more selenium. The more selenium the virus uses, the less that's available for the body's immune system. Eventually, immunity becomes so weak that AIDS patients become vulnerable to life-threatening "opportunistic" infections. (Journal of Medicinal Chemistry, Aug. 19, 1994;37:2637-54.)

If the theory is correct, supplemental selenium would do two things, Taylor said in an interview. First, it would provide what the HIV virus needs so it wouldn't spread throughout, creating a biochemical stalemate of sorts. Second, it would help keep the person's overall immune system functioning, so it could resist the secondary infections that usually kill HIV patients.

Genetic evidence and clinical studies using selenium in the treatment of AIDS suggest that the theory is true. In one ongoing study, Juliane Sacher, M.D., of Frankfurt, Germany, reported that selenium-supplemented AIDS patients gain weight, have a general feeling of well-being, and sometimes benefit from increases in protective CD4 T-cells. (Chemico-Biological Interactions, 1994; 91:199-205.) Another study has found that selenium inhibits the growth of HIV-1 in the test tube. (Taylor EW, Antiviral Research, 1995;26:A271-86.)


The Selenium-Ebola Link - The third piece of the Ebola-selenium puzzle comes from a recent paper Taylor has submitted for publication. In it, he draws on his earlier work and that of Beck and Levander to build a compelling argument that Ebola also contains genes dependent on selenium. Like HIV, when selenium levels in Ebola-infected cells drop, or are low to begin with, the virus reproduces and "escapes" in search of cells with more selenium-spreading the infection throughout the body.

The difference is that the genes in the Zaire strain of Ebola genes appear to need 10 times more selenium than does HIV, and Ebola's greater dependence on selenium may partly account for the speed with which it kills. Seventy-five percent of the people infected with Ebola die within three weeks.

Again, compounding the infection, normal immune defenses against to the virus would be handicapped if the host - an animal or person - were deficient in selenium. "This raises the possibility that selenium deficiency in host populations may actually foster viral replication, possibly triggering outbreaks and perhaps even facilitating the emergence of more virulent viral strains," explained Taylor.

It's all very speculative, he admits. But the widespread soil deficiency of selenium in Zaire, documented by a number of researchers, would set the stage for vital mutation and a highly susceptible population, much the way it does in China.

But there's still another aspect, Taylor points out. Sulfur dioxide, a byproduct of the burning of fossil fuels, reacts with selenium compounds in the soil, making the mineral more difficult to absorb by plants. "It has long been suspected that fossil fuel burning and acid rain may be contributing to a gradual decrease of selenium in the food chain," Taylor said. "Thus, the deforestation of jungles and rain forests-exactly what is being done in Zaire and elsewhere-may also contribute to the emergence of new viral diseases.

This article originally appeared in the Natural Foods Merchandiser, published by New Hope Communications. The information provided by Jack Challem and The Nutrition Reporter? newsletter is strictly educational and not intended as medical advice. For diagnosis and treatment, consult your physician.
 for more info contact jack@thenutritionreporter.com return to www.thenutritionreporter.com/ (The Nutrition Reporter homepage) you are at: www.thenutritionreporter.com/selenium.html

NB: Most toxic of dietary minerals. Overdose can cause baldness, bad breath, loss of nails, teeth, and vomiting. Selenium sulfide is used in shampoos as: Selsun Blue and other anti-dndruff shampoos. Overuse causes hair loss.


\11 fish processing

Traditionally, smoking was a combination of drying and adding chemicals from the smoke to the fish, thus preserving and adding flavour to the final product. However, much of the fish smoked today is exposed to smoke just long enough to provide the desired flavour with little, if any, drying. These products, called kippered fish, have short shelf lives, even under refrigeration, since the water activity remains high enough for spoilage organisms to grow. The smoking process consists of soaking butchered fish in a 70 to 80 percent brine solution for a few hours to overnight, resulting in a 2 to 3 percent salt content in the fish. The fish are then partially dried on racks. As the brine on the surface dries, dissolved proteins produce a glossy appearance, which is one of the commercial criteria for quality. Smoking is carried out in kilns or forced-air smokehouses that expose the fish to smoke from smoldering wood or sawdust. In cold-smoking the temperature does not exceed 29º C (85º F), and the fish is not cooked during the process. Hot-smoking is more common and is designed to cook the fish as well as to smoke it. Irradiating Irradiation offers a means of pasteurizing or sterilizing a variety of food products. However, the use of this process has not been universally accepted throughout the food industry. Food irradiators utilize radioisotopes, such as cobalt-60 (60Co) or cesium-137 (137Cs), or electron beam generators to provide a source of ionizing radiation. The irradiation of seafood has been extensively studied since the 1950s. The pasteurization of fresh fish using low-level dosages of ionizing radiation may extend the shelf life of the product up to several weeks. The sensory and nutritional characteristics of the fish are unaffected at these low levels of radiation.


\12 Breakfast, The Essential Meal

Your mother was right: Breakfast is the most important meal of the day. People who skip breakfast tend to struggle more with weight problems and suffer low energy later in the day when compared to those who take the time to eat.

If you're a seasoned breakfast skipper, change your ways and start eating breakfast -- even if you aren't hungry. It takes two to three weeks to reset the appetite clock. After that, you should notice a boost in energy and fewer problems with overeating later in the day. Why Breakfast? The eight or more hour time span between dinner and breakfast is the longest span between any of three meals of the day. In the hours since dinner, and even while sleeping, the body still needs fuel to keep the heart beating, nerves transmitting, eyes blinking and cells dividing. Much of that fuel comes from the readily available stores of, sugar, or glucose, in the blood, liver and muscles.

By sunrise, the body is essentially in a fasting mode, with more than half of the body's glucose usually drained by morning and need the jump-start that may come from eating a well-rounded meal. That first meal of the day literally breaks the fast. Energy Drop If you skip breakfast, you might feel fine, full of energy and ready to go for the first few hours after you wake up. That burst of energy typically comes from a mind and body refreshed after a good night's sleep. But this initial burst of energy wears off as the morning's demands add stress to a body already running on empty. When blood sugar levels drop, fatigue, poor concentration, irritability and lethargy results. By afternoon, even if you eat a relatively good lunch in an effort to boost lagging energy levels, it's difficult to regain an entire day's worth of energy that you would have had if you had taken five minutes to eat breakfast. A Breakfast Primer What should and shouldn't you eat for breakfast? Avoid high-sugar breakfasts, such as doughnuts and coffee, which provide a quick boost, but leave you feeling drowsy within a few hours. Instead, choose meals with a mix of protein and starch. This will help you to maintain blood sugar levels throughout the morning. Some good morning choices include: Whole-grain cereal and milk An English muffin with low-fat cheese and orange juice Nontraditional breakfast foods, such as soup and toast, or a sandwich Egg substitute and toast A whole-wheat toaster waffle topped with fat-free sour cream and fresh blueberries A flour tortilla filled with cottage cheese and fresh fruit, warmed in the microwave A low-fat whole-wheat bran muffin topped with applesauce and yogurt An English muffin topped with one ounce of fat-free cheese and broiled until bubbly, served with a glass of orange juice.

People Who Skip Breakfast Pay a High Price

It's that no-time-in-the-morning time of year again. The kids are back in school, parents are back to work and breakfast in many households has become a catch-as-catch-can affair, if it is eaten at all. This decade has seen a steady decline in the proportion of Americans who regularly eat breakfast, long considered "the most important meal of the day."

Though you may not think so as you hit the snooze alarm to catch a few more winks of morning sleep, it would pay to get up 15 minutes earlier to make time for a nutritious breakfast. A sweet roll or bagel and coffee from a nearby deli is not an adequate breakfast. Nor is a so-called breakfast bar or Pop Tart or bag of chips munched on the way to school. These may temporarily suppress hunger pangs, but they will do little to enhance brain function and mood, not to mention nutritional status and overall health. Given what most Americans call breakfast, a fast-food sandwich is actually an improvement even though it is likely to be much higher in fat, salt and calories than, say, cereal with fruit and low-fat or skim milk. 

Benefits of Breakfast
 Countless studies in recent decades have documented the value of eating breakfast to a child's ability to learn, think quickly, pay attention and get along well with others. In a report last month in the Archives of Pediatric and Adolescent Medicine, Dr. J. Michael Murphy of Massachusetts General Hospital in Boston and his co-authors assessed the effects of eating school breakfast on the academic and emotional functioning of more than 100 children in inner-city elementary schools in Baltimore and Philadelphia. When school breakfast was made available to all children regardless of family income, the number of youngsters who ate it doubled, giving the researchers an opportunity to measure the results before and after. They found that those who often ate school breakfast got higher grades in math and were less likely to be described as depressed, anxious or hyperactive by parents or teachers. In addition to improving in these psychological dimensions, those youngsters who started eating breakfast under the universal feeding program improved their math grades, school attendance and punctuality. Children who regularly eat breakfast think faster and clearer, solve problems more easily and are less likely to be fidgety and irritable early in the day. Recent studies show that children who skip breakfast are not as adept at selecting the information they need to solve problems. Ability to recall and use new information, verbal fluency and attentiveness are hurt by hunger. Earlier studies showed similar effects of skipping breakfast among teen-agers and adults. Over all, breakfast skippers were less productive and handled tasks less efficiently than those who ate breakfast. Among both young and elderly adults, skipping breakfast impaired memory and mental performance. You don't have to be a scientist to realize that it is hard to concentrate on mental challenges and to maintain a pleasant, patient demeanor when your growling stomach signals a fall in blood glucose that follows an overnight fast or the consumption of only a sweet food or coffee or both. The brain runs on glucose, and when the supply runs low, it is forced to depend on stored fat, a less efficient source of fuel. 

Nutrition and Weight Performance questions aside, the goal of many breakfast skippers is to save on calories. However, calories consumed early in the day are least likely to put on pounds, and skipping any meal simply increases the temptation to eat a high-calorie snack or overeat at the next meal. In fact, the leanest people tend to be those who eat three or more meals a day. Then there is the matter of nutrients. Breakfast may be the only time during the day when a child or adult consumes fruit juice and milk, making this meal an important source of vitamins C and D and calcium. Studies of teen-agers have shown that those who skip breakfast have an intake of calcium and vitamin C that is 40 percent lower and an iron intake that is 10 percent lower than those who eat breakfast. These nutrients are most critical during the years of growth and development. Further, given the demands of modern lives, breakfast may be the only meal teen-agers regularly eat at home and the only one over which parents might have some say. 

What's a Proper Breakfast? Ideally, breakfast should supply one-quarter to one-third of the day's protein plus fiber-rich complex carbohydrates and a small amount of fat. The breakfasts served in school generally strive to meet most, if not all, these nutrient needs. Simple homemade meals that fulfill these criteria include a whole-grain cereal (cold or hot) with fruit and low-fat or skim milk; low-fat or nonfat yogurt with fruit and whole-wheat bread with jam or margarine; a shake made with yogurt, fruit and skim milk plus whole-wheat toast, or a turkey, cheese or peanut butter sandwich on whole-grain bread with fruit juice and milk. Parents should provide a good example by eating breakfast themselves. Children are most likely to eat breakfast if someone eats with them. If that is not possible, at least try to sit with children while they eat. In families where mornings are already overly loaded with demands, it helps to set up breakfast the night before. When my sons were young and I had to get out early, I often made them sandwiches for breakfast or set up pita pizzas they could pop into the toaster oven in the morning. If the boys were running late, they could eat these foods on the way to school. But on most days, breakfast was eaten at home. Sometimes I cooked French toast or pancakes in advance to be heated in the morning and topped with sliced bananas or berries and yogurt. Another make-ahead favorite was "Eggs Jane" -- poached egg white and turkey on a whole-wheat pita topped with a slice of cheese, ready to heat in the toaster oven in the morning. Although hot cereal doesn't lend itself to advance preparation, it takes only two minutes (and no pots to wash) to cook quick oats with skim milk and raisins in the microwave oven. Of course, school-age children can serve themselves ready-to-eat breakfast cereal. But it is up to parents to assure that the selection of cereals in the house is nutritious. The best cereals are well-stocked with nutrients and fiber and not overly rich in sugars or fats. Don't be misled by claims that a serving supplies 100 percent of lots of vitamins and minerals, since there is no need for anyone to consume the day's nutrient needs at breakfast. Look instead for whole grain cereals with no more than 6 grams of sugar per serving. Among good choices that young taste buds are likely to enjoy are Wheaties, Cheerios, Wheat Chex and Raisin Bran, perhaps with a sweeter cereal like Life or granola as a garnish. And for those who can't bear to eat first thing in the morning, try a glass of juice and piece of bread before leaving home with a portable breakfast (like a container of yogurt or sandwich) to eat later when hunger strikes, often just before the school or work day starts.


\13 General nutrition guidelines

 BUTTER (not hydrogenated oil that has nothing else worth but bad saturated oil = fatty acids) has many nutrients! EGGS, LOTS OF FRUITS  (APPLES, the most complete fruit), FRESH LEMON JUICE in tea, salad.  Ascorbic acid is the only oxido-reduction system that releases + substitutes chemical energy needed when cells make energy products like ATP).  UNCOOKED GOOD OIL (with plenty of unsaturated fatty acids in it) say, in salad. WHOLE WHEAT BREAD. HONEY (one of the most complete nutrient) with butter+ wheatbread. BEANS
 No oats, no bran (highly  undigestible and therefore good to increase intestinal transit and give diahroea if one is already prone to).  BREAD of whole wheat is a rich nutrient to put weight on (has amidon  complex - good-glucid made of glucose only, is also rich in vitamins+  essential unsaturated lipids like seeds).  BREAD with seeds (sunflower, nuts, peanuts) are rich in nutrients, good with breakfast if grounded and used as powder to help their digestion. EGGS (white is just protein; yellow has everything for a new life to grow: vitamins+ essential lipids). FRUITS (w/o skin) 5/day. no corn-chips bec. the aminoacid  triptofan in corn and some corn fiber, plus corn amidon is damaged by the  processing machines. Never cook vegies chinese style (oil is heated and made toxic) vegies are balsam for the intestine and an essential nutrient (oil has few unsaturated fatty acids essential for life. Humans don't make them but take them from plants). PLANTS are each a complete factory for own needs) !never heat oil at cooking (acrolein made upon degradation of those unsat. fatty acids is a toxic substance). Stew oil with water and vegies, or better stew vegies only with water and add fresh oil at serving, to get all benefit of the oil. UPSET STOMACH Take Ca-pills they work against acidity> diahroea.
 eat proteins to boost metabolism, more so if that GILBERT'S condition may lose proteins in faeces. SALT is part of complex circuits moving ions in and out of cells, and thus energy. To these, foods transport is coupled (so, energy saved):  glucose and phosphate transport, and probably others, are coupled to Sodium  transport (co-transported into the cell) one needs a minimum amount  of salt. Hypertension can result just from unsalted food. Add some salt to healthy, rich soup of fresh bones with vegies (refrig.+cooled and grease  removed). It has many nutrients from the bone marrow.

VEGETABLES TOP THE "HEALTHY" EATING LIST: they offer greatest conc. in vitamins, minerals, as well as  'nutriceutical' compounds which prevent disease.
 The top 10 HEALTHY VEGIES+ Substitutes for meat:
 TOFU, tempeh, seitan, and mushrooms. Tofu, best known of all soy foods, offers Ca, protein, cholesterol-lowering in burrito fillings, casseroles, even burgers. Tempeh, chopped into sautes, ground into Marinara, cubed onto  skewers. SEITAN, made from wheat gluten, also known as 'wheat meat is high in protein. MUSHROOMS, especially portebello, cremini varieties, offer more meat flavor than any other vegies. CARROTS rich in beta carotene, an orange-red pigment which converts into vit.A in the body and can help prevent cancer, stroke, cataracts. GARLIC & ONIONS - two pungent members of allium family contain organo-sulfurs, potent compounds which research at Sloan Kettering say help  prevent cancer w enhanced detoxification. BEET GREENS contain more healthful vitamins and minerals/ gram than any other food. TOMATOES rich in immune-enhancing vit. C, contain lycopene, a red pigment reducing the risk of cancer (prostate). BROCCOLI, CABBAGE, BRUSSELS SPROUTS members of cruciferous green family contain indole-3-carbinol, sulforaphane, and mixed carotenoids, shown to reduce risk of some types cancer. HOT CHILLIS also called hot peppers, contains capsaicin, a hot volatile oil which enhances circulation and inhibits cancer-causing agents from binding to  cellular material. PARSLEY abundant in life-enhancing minerals (cats chew at), also contain a conc. of chlorophyll which helps detoxify  liver, intestines, and sweeten the breath. When bugs overcome tissue functions, or multiply or get intoxicated, intestine problems appear.
 Fresh vegies can give diarh. to CHOLITIS intestinal tissue, Also milk and canned, frozen (not freshly cooked) food, can give diarh. to a sensitive intestinal system.