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Superfood No. 1: Açaí

Environmental Nutrition, July, 2007  by Linda Antinoro

You probably know you should eat foods (read fish) rich in omega-3 fatty acids. These specialized fats alleviate–maybe even prevent–a host of health ailments, such as Alzheimer’s, arthritis, heart disease and some cancers. So it’s not surprising food companies have seized a marketing opportunity and produced a plethora of omega-3-fortified foods.

But does eating omega-3-fortified foods get you off the hook, so to speak, from eating omega-3-rich fish? EN examines the growing trend of adding omega-3 fatty acids to foods of every ilk and evaluates whether you should bite.

The Good Old Omega-3 Days. Getting enough omega-3s presents a uniquely modern dietary challenge. These essential fatty acids used to be quite plentiful in the American diet. In an unfortunate twist of food fate, foods like milk and eggs are much lower in omega-3s today than they were in the past, contributing to today’s typically low intakes. That’s because cattle and chickens used to graze on rich sources of omega-3s like grass, wild plants and seeds, instead of grains with scant omega-3s, which is what agribusiness now typically uses as livestock feed.

Foods fortified with omega-3s should be those that had them to begin with, says Artemis Simopoulous, M.D., president of The Center for Genetics, Nutrition and Health in Washington, D.C., and author of The Omega Diet (HarperCollins, 1999). But, so far, that has not been the approach taken by food manufacturers; omega-3s are showing up in everything from pasta and cereal to margarine and peanut butter (see “Omega-3s Popping Up in Unexpected Places,” below, right).

Alphabet Soup of Omega-3s. The omega-3 family of fats includes docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are in ready-to-use form for the body. A third omega-3, alpha-linolenic acid (ALA), comes from plant foods like flax meal, canola oil and walnuts, but ALA must first be converted to EPA and DHA in the body before it can work its omega-3 magic. So it’s nowhere near as potent as EPA and DHA.

Makers of omega-3-fortified foods that use marine sources like fish (sporting DHA and EPA) and algae (only DHA) claim their products are more healthful because they have ready-to-use omega-3s (in contrast to the

DHA and EPA, getting just DHA from algae is not necessarily substandard. DHA may have its own benefits and the body can convert some of it backwards to EPA. Recent research bears this out. A study of people with cardiovascular disease and elevated triglycerides found that those who got DHA alone plus those who received DHA plus EPA saw their blood triglyceride levels go down.Some omega-3-fortified products use only plant sources (canola oil, flax, soy), which provide only ALA. Though cheaper and easier to incorporate into foods, ALA’s potency is compromised because the body must first convert

But some conversion to EPA and DHA is better than none. Moreover,

The Marketing of Omega 3s. Experts recommend that we consume anywhere from 500 to 1,800 milligrams a day of EPA and DHA combined, as well as 1,300 to 3,000 milligrams a day of ALA. But most Americans don’t come close to the current recommendation to eat fatty fish at least twice a week, which suggests there may very well be a place for omega-3-fortified foods.

But before you go shopping, be aware that adding the words “with omega-3s” to a product label may be enticing, but it can also be misleading. Smart Balance Omega Cooking Oil, for example, sounds great, but you’re not getting any more omega-3s than you would from any other brand of canola or soy oil, both of which are naturally rich sources of ALA.

Although omega-3-fortified foods can contribute small amounts to your daily totals, most don’t provide nearly enough EPA and DHA to make up for a diet low in omega-3s. Relying on omega-3-fortified milk and juice, for example, would require you to drink at least seven glasses a day just to get the minimum recommended intake. In fact, few fortified foods provide more than 100 milligrams of combined EPA and DHA, an amount that pales in comparison to what you can get from a three-ounce portion of fatty fish (see “Omega-3s on Land and Sea,” far left).

EN’s Take. Omega-3-fortifed foods are one way to boost your omega-3 intake, but they can never take the place of nature’s best source of these fabulous fatty acids. Seafood is still your best bet for DHA and EPA, with plant foods making valuable contributions of ALA.

–Linda Antinoro, J.D., R.D.

About The Author:Linda Antinoro, L.D.N., R.D., J.D.
Linda Antinoro has been associated with EN as a writer since 1990 and as a contributing editor since 2001. She is the author or co-author of numerous articles in medical journals and currently practices as a senior nutritionist at the Nutrition Consultation Service at Brigham and Women’s Hospital in

Find more articles written Linda Antinoro at http://findarticles.com/For additional articles about Vitamin acticles and information visit http://mayamantao.com

Yet, dermatologists still advise the public to practice sun protection to prevent skin cancer.

At a recent American Academy of Dermatology’s Skin Cancer Detection and Prevention Month news conference, dermatologist Darrell S. Rigel, M.D., clinical professor, New York University Medical Center in New York City, debunked the myths surrounding Vitamin D and offered advice on getting an adequate dose of this nutrient.

"As a dermatologist who treats the ravages of skin cancer on a daily basis, it is appalling to me that anyone in good conscience could make the claim that intentional sun exposure ? for any length of time ? is beneficial," stated Dr. Rigel. "The fact is, skin cancer is increasing at an alarming rate and scientific research confirms that our best defense is avoiding excessive, unprotected sun exposure."

Dr. Rigel addressed the following myths about vitamin D and sun exposure:

Myth #1 ? Sunscreen blocks Ultraviolet (UV) light. Consequently, UV radiation is prevented from reaching the skin, which leads to an inadequate amount of vitamin D in the body.

Fact ? A 1997 study published in the Journal of the National Cancer Institute of patients with Xeroderma Pigmentosa (a disease that predisposes persons to skin cancer who are exposed to very low levels of ultraviolet radiation), showed that these patients have normal vitamin D levels despite negligible amounts of UV exposure.

Myth #2 ?A considerable amount of UV exposure is necessary to maintain normal levels of vitamin D.

Fact ? Normal vitamin D levels are maintained through a normal diet.

Myth #3 ? Sunscreen does not allow UV radiation to reach the skin, so if people wear sunscreen, their bodies can form vitamin D.

Fact ? Even the best sunscreen cannot block all UV radiation. But the amount that does hit the skin is enough to promote adequate vitamin D formation.

Myth #4 ? Skin cancer is not a serious disease, so sun protection is not important.

Fact ? One American dies every hour from melanoma, the most serious form of skin cancer.

Myth #5 ? Low levels of Vitamin D lead to more cancers and other diseases.

Fact ? "There are no scientific studies that prove this statement," explained Dr. Rigel. "The claim is based on a study that finds that overall cancer rates are higher in the northeast United States, a location with lower sunlight levels than many other places in the country. Those making this claim conclude that since the northeast has lower UV levels, this is the reason why cancer rates are higher in this region. However, several studies prove this theory is false. These include studies that show that cancer rates are low in the northern plain states (areas with the lowest UV levels in the country) and small regional studies (New York state), where cancer rates are highest in areas with industrial pollutants and are not related to sunlight levels."

"When we take a close look at these myths and evaluate the facts, the course of action is clear," said Dr. Rigel. "Until there is science that tells us otherwise, it is imperative that people protect themselves from the sun. Anyone concerned about not getting enough vitamin D should either take a multivitamin or drink a few glasses of vitamin D-fortified milk every day. Given the fact that the U.S. Department of Health and Human Services has declared UV radiation as a known carcinogen, exposing oneself to it for the sake of vitamin D is not the answer."

The American Academy of Dermatology advises everyone to engage in the following sun protective practices:

• avoid outdoor activities between 10 a.m. and 4 p.m. when the sun’s rays are the strongest.
• seek shade whenever possible.
• wear a broad-spectrum sunscreen with a Sun Protection Factor (SPF) of at least 15.
• reapply sunscreen every two hours.
• wear sun-protective clothing.

About The Author

Diana Clarke is a teacher and the founder and editor of The Sun and Your Skin at yourskinandsun.com.

dianaclarke2001@yahoo.com

Why Take a Vitamin?

Despite the fact that people are living hectic lifestyles more than ever, they are following a more healthy diet and exercising on a regular basis. You might wonder if the recommendation by the health industry to take a multivitamin every day is still valid in light of the trend of people becoming healthier. If you are eating a variety of foods, there’s a good chance you are getting the vitamins and minerals your body needs to perform routine functions to keep your body healthy. However, you’re not completely out of the woods.

When you use heat to cook your food (grill, fry, bake), the heating process removes some of your food’s beneficial nutrients. In addition, if you are plagued with stress or you if you are taking medication there’s a chance that you are losing a significant amount of vitamins and minerals that you consume. Taking vitamins on a regular basis can increase your chances of getting all the nutrients your body needs.

The benefits of taking vitamins go beyond meeting the recommended dietary allowances. How healthy you are depends on more than just diet and the amount of exercise you obtain. There are other outside factors that can predispose you to develop certain health issues. For example, how much of a risk you have for developing cancer of heart disease is largely dependent upon whether or not others in your family developed these conditions. For some time it was believed that an individual had very little recourse in these situations. Studies conducted by Harvard University researchers revealed that taking a multivitamin every day can reduce an individual’s risk to develop these conditions.

To determine your specific needs, you should visit your doctor for a complete evaluation of your dietary needs. Your doctor will be able to recommend the type of vitamins that are best for you. It may very well be the case that a common multivitamin is all that you need. If this is the case, you can visit any nutrition center or grocery store and find aisles of multivitamins. While these preparations will contain the same basic set of vitamins, the amount of each will differ. You can determine which preparation is for you by considering which nutrients you lack. For example, if you’re not a fan of milk products, you may want to choose a multivitamin that contains more calcium.

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Parkinson’s disease is a chronic, progressive neurological disease characterized by resting tremors, increasing muscle rigidity, and eventual paralysis. There is no cure for Parkinson’s disease. Drugs can help relieve the symptoms and might slow the progress of the disease, but cannot cure it.

The cause is unknown, but a number of factors, including age, genetics, and environmental influences are believed to affect risk. Moderate amounts of vitamin E in the diet can protect against Parkinson’s disease, according to a study in the Lancet Neurology (2005;4:362-5).

Highly reactive free radicals appear to play an important role in the nerve damage that occurs in people with Parkinson’s disease. Antioxidants?such as vitamins A, C, and E, beta-carotene and other carotenoids, zinc, and plant chemicals known as bioflavonoids?are nutrients that prevent free radicals from injuring cells. Several studies have looked at the effects of dietary antioxidants on the risk of Parkinson’s disease.

The current report analyzed the research on the possible link between the risk of Parkinson’s disease and dietary intake of three antioxidants: vitamin C, vitamin E, and beta-carotene. Eight studies were found to meet the criteria of this analysis, and of these, seven looked at the effect of vitamin E on the risk of Parkinson’s disease, seven looked at vitamin C, and four looked at beta-carotene. The studies used questionnaires to approximate the amounts of these antioxidants in the participants’ diets and supplements. For this analysis, intake was categorized as high if it was within the top 20 to 25% of people’s diets and moderate if it was in the middle 50 to 60%. Moderate and high dietary intake of vitamin E were associated with a 19% reduction in the risk of developing Parkinson’s disease, but no protective effects of either vitamin C or beta-carotene were seen. High intake of vitamin E was slightly more protective than moderate intake, but this difference was not statistically significant.

The findings of this analysis show that eating a diet rich in vitamin E can reduce the risk of developing Parkinson’s disease. Foods with high amounts of vitamin E include nuts, seeds, olives, olive oil, other vegetable oils, and avocados. Despite their high fat content, it’s important for people to understand that these foods are an important part of a healthful diet. It is important to note that at least one study suggested that synthetic vitamin E (the most common and least expensive form used in supplements) is unlikely to provide the same benefit as vitamin E in its natural form because of its reduced activity and possible reduced ability to reach the brain tissue.

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Women who supplement their diet with a small amount of vitamin C during the second half of pregnancy reduce their risk of one contributor to premature birth, according to the American Journal of Clinical Nutrition (2005;81:859-63).

The end of pregnancy and the beginning of the birth process is marked by rupture of the walls (membranes) of the sac that holds the growing fetus and the amniotic fluid. A healthy pregnancy usually lasts about 40 weeks. Premature birth occurs when the membranes rupture and birth begins before 37 weeks of pregnancy. Smoking, vaginal infection, and poor maternal nutrition can all increase the risk of premature rupture of the membranes (PROM). PROM occurs in 10 to 20% of pregnancies worldwide and is the most common cause of premature births. Babies born prematurely face many health risks: their underdeveloped lungs do not function properly, they are highly susceptible to infections, and they have difficulty nursing.

Studies have suggested that inadequate levels of vitamin C in the cells of pregnant women might be linked to increased PROM risk. Vitamin C, an antioxidant nutrient found in fruits and vegetables, plays an important role in the production and repair of connective tissues throughout the body and is believed to be critical to the maintenance of the fetal sac membranes. In one study, women with high dietary intake of vitamin C were less likely to experience PROM than women with low intake. The effect of vitamin C supplementation on risk of PROM has not been previously studied.

In the current study, 120 healthy women who were less than 20 weeks pregnant were randomly assigned to receive either 100 mg of vitamin C per day or placebo. Each woman was evaluated upon entry to the study and every four weeks from week 20 of their pregnancy until delivery. PROM incidence was 74% lower in the women taking vitamin C than in the women receiving placebo (7.69% versus 24.5%). The incidence of premature births was also lower in the vitamin C group than in the placebo group (13.4% versus 24%); however, this 44% reduction in risk was not statistically significant because of the small number of people studied.

The results of this study suggest that supplementing with vitamin C can reduce the risk of PROM. Since PROM is involved in more than 40% of all premature births, it is possible that small amounts of supplemental vitamin C might help prevent premature births. A larger study is needed to determine this more definitively.

To find out more about Vitamin C and its health benefits, visit http://www.vitaminherbuniversity.com/.
About The Author

Maureen Williams, ND, received her bachelor’s degree from the University of Pennsylvania and her Doctorate of Naturopathic Medicine from Bastyr University in Seattle, WA. She has a private practice in Quechee, VT, and does extensive work with traditional herbal medicine in Guatemala and Honduras.

Each and every bodily process has its base in the vitamins, minerals and other nutrients that are consumed, and the process of growth is no exception. From the growth and development that takes place in the uterus to infants growing into children to children growing into adolescence and then adulthood, nutrition influences every level of growth. Improper nutrition not only can slow growth, but also can cause birth defects and malformed limbs, as well as a variety of other physical deformities.

The vitamins that make up the Vitamin B complex are truly an amazing group. Necessary to many physical and mental structures and functions of the body, including cognitive and emotional functioning, the Vitamin B complex is also essential to the proper growth of children. In particular, Vitamin B12, also called cobalamin, due to its cobalt content, is an important part of normal growth in children. It also serves to build genetic material and to maintain the central nervous system. Children need .9 micrograms to 2.4 micrograms, depending on size and age. Folic acid, or Vitamin B9, is also essential to growth, especially in the uterus. Sufficient folic acid taken during the earliest parts of pregnancy can prevent serious birth defects, specifically neural tube defects of the sort that result in spinal bifida. It also serves to create and form DNA.

The mineral zinc is also essential to the normal growth of children, as is iodine, which is essential to the functioning of the thyroid, and thus influences body weight. In the developing nations, specifically where the soil that crops are grown in lack iodine and iodized salt is not common, retarded growth is all too common. Children, depending on age and size need 10mg to 15mg of zinc daily and 70 micrograms to 150 micrograms of iodine each day.

The quality of the growth of bones rests firmly upon the levels of calcium, phosphorus, magnesium, Vitamin D, Vitamin A, Vitamin C and Vitamin K present in the body. These nutrients work together, each according to its specific capacities, complementing each other in the creation of the hard surfaces of the bones and teeth. Because the bones are constantly losing calcium, which needs to be continuously replaced, and the rapid growth that occurs from the development in the uterus right through adulthood, maintaining the levels of these nutrients is essential to normal growth.

It can sometimes be difficult to get children and adolescents to consume all the nutrients that are so essential to their growth and health. Nutritional supplements can be a safe and reliable means of seeing that children and adolescents reach the standard recommended daily intake levels of vitamins, minerals and other nutrients each and every day. However, because taking too much of certain vitamins and minerals can cause serious health problems, it is advisable to have the child’s primary health care provider serve as an active participant in devising a nutritional supplement plan that is specific to your child’s dietary needs. Always keep dietary supplements well out of reach of children to avoid any potentially harmful accidents.

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Nutritional vitamin supplements and vitamin nutritional supplements are among the most important things you can do for the overall health of your mind and body. Taking quality broad-spectrum nutritional vitamin supplements on a regular basis can ensure that your body has enough of the nutrients needed to perform and function the way it’s supposed to.

Since we are now living longer, we want the years to be active ones filled with energy and vitality and free from disease. Ideally, the source of vitamins, minerals and nutrients should be from your diet. However, poor food choices, processed foods, sodas and excess sweets have become the norm for millions. Besides, even with a well-balanced diet, studies find that food nutrient values have been declining for decades because of soil depletion.

Choosing one of the high-quality nutritional vitamin supplements helps fill the ‘gaps’ in nutrition that everyone has. The ingredients used in vitamin nutritional supplements can be one of two types, either natural or synthetic. Numerous studies have shown that the natural nutritional vitamin supplements have a higher potency than the synthetic ingredients. However, since the synthetic ingredients are cheaper, most manufacturers use synthetic ingredients. It’s no wonder that studies done based on the cheap one-a-day vitamins show that little if any benefits will be obtained using these products.

The essential nutrients that the body requires are extensive and are much more than just vitamins and minerals. High quality daily nutritional vitamin supplements should include amino acids like L-Carnosine, alpha lipoic acid and acetyl L-Carnitine that provide proven benefits. Other anti-aging nutrients backed by studies that the body needs and will use are antioxidants such as quercetin, bioflavanoids, certain herbal extracts, enzymes to improve the vitamin nutritional supplements absorbability and so on. And these nutrients must be in the correct proportions to each other.

There ARE manufacturers that design and make supplements available online that provide the broad-spectrum nutritional vitamin supplements at reasonable prices. Instead of looking for the cheapest, look for the best value. There is one manufacturer in particular that uses pharmaceutical grade ingredients, many supported by clinical studies and at very reasonable prices. Ingredients are even linked to relevant clinical studies on their website. The ‘delivery’ system used is called ‘enteric coating’ which allows absorption to take place in the small intestines instead of the stomach since stomach acids destroy most of the nutrients.

Taking quality vitamin nutritional supplements should be about better health and energy, freedom from illness, improved sexual vigor and slowing the aging process. Learn as much as you can about ways you can help protect yourself from premature aging and the role that nutritional vitamin supplements will have in your health every day. Eat as healthy as you can, stay active, get sufficient quality sleep and keep taking the best nutritional supplements you can find.

Copyright 2005 InfoSearch Publishing

About The Author

Read more about best nutritional vitamin supplements at http://www.safemenopausesolutions.com/vitamins-for-women.html - David Buster is VP of InfoSearch Publishing and webmaster of http://www.safemenopausesolutions.com - a website of natural health and reliable sources of natural vitamin nutritional supplements.

About The Author

Martin Smith is a successful freelance writer providing advice for consumers on purchasing a variety of products which includes Vitamin C and Herbal Supplements, and more! http://www.1st-vitamins-n-supplements.com.