Vitamin Primer, From A to K

Although vitamin supplements are a multi-billion dollar industry, medical and nutritional experts urge patients to balance their diets with whole foods for optimal health.

In 2009, the American Botanical Council’s Quarterly Journal estimated that sales of herbal supplements in the United States reached $5 billion. Consumers are the target.

Vitamin supplements are a complex topic, requiring a good background in disease prevention, nutrition and physiology. Factor in research showing it is often unclear whether supplements make a difference in pill form, the topic can have your head spinning.

“The double-edged sword of it is that in medicine, we like to have double-blind, randomized placebo-filled trials, “ said Kirk G. Voelker, a board certified internal medicine physician practicing critical care and  pulmonary medicine, in Sarasota. "We simply don’t have those when it comes to vitamins,” he said.

Expert Advice

According to Kathryn Allen, Director of Nutrition Therapy at the H. Lee Moffitt Cancer Center, it’s a question of balance.

“When we eat foods in combination with one another, they have a more powerful impact that when purified and taken out of context.”

Tinkering with the balance of nutrients doesn’t always yield a “more is better result”.

Mega-Dosing

Many Americans take higher doses of specific supplements thinking they’re dosing their body with extra protection against disease. Yet studies show that any vitamins taken in high doses can possibly cause harm and in some cases merely travel through our bodies will little absorption.

Others may actually accelerate the growth of cancer cells. One such example is folic acid, which when given to children with leukemia, causes the disease to proliferate.

Plainly stated, vitamin supplements are an unregulated industry. Many pharmaceutical companies stand to make great profits, since they invest little to no funding into research and development or randomized trials, as required with medications.  

Become a wary consumer

No one drug, vitamin or herb will cure all ailments. And not all “herbal” treatments or supplements are as clean as one might assume. So it takes some effort on our part.

For example, some supplements are compounded from the root, some from the blossom and some from the leaf, said Allen. That’s why you may only be guessing at the potency. However, some guidelines have been established by our government:

RDA (Recommended Dietary Allowance) established by the precursor of the FDA, equates to the amounts of a vitamin or mineral you need to stay healthy and prevent nutritional deficiencies.

UL (Tolerable Upper Intake Level) is the maximum amount of daily vitamins and minerals you can safely take without risking serious side effects (or an overdose). For certain nutrients, the higher you go above the UL, the greater the risks.

DV (Daily Value) used by the FDA, this number is the amount of a vitamin or nutrient needed for optimal health from a 2,000 calories-a-day diet.

Essentially the RDA and DV allow us to estimate how we can estimate inclusion of the maximum amount of nutrients we need to prevent disease.

It can be confusing to sift through the enormous amount of information becoming available to consumers. For example, the RDA of vitamin D for a 60-year-old is 600 international units (IU). Yet the National Osteoporosis Foundation recommends 800-1,000 IU.

And while the Institutes of Medicine has created a table listing the RDA for each vitamin, it is unclear which level is too high or low, without a specific exam or diagnosis, and in some cases, testing.

But experts also say an increasing amount of research into nutrients shows we are still developing ways to identify ideal amounts for people based on their personal history and disease processes.“People intuitively want a pill to cure something, but the benefits come from doing the hard work,” cautions Voelker. ”A tweak in our diet and adding in exercise is likely more helpful to all of us,” he said. Allen cautions against taking a vitamin as an intended cure. “If you’re taking a vitamin as a supplement” she said, “that’s one thing. But if you’re taking it like a medicine, you need to seek professional guidance.”  

The best disease defense, says Allen, is a diet rich is fruit, vegetables, multi-grains and Omega3s. Research has indicated that certain vitamins may also reduce inflammation. Keep in mind, it is somewhat challenging to determine what amount you may need. It's still not clear whether taking any of the vitamins listed below will reduce your risk for diseases linked to inflammation.

Vitamin A: found in whole milk, cod liver oil, organic eggs, spinach and some fortified foods. Beta-carotene is also found in carrots and many colorful vegetables that can be converted to vitamin A in our bodies. Yet it gets a bit overwhelming when you realize not everyone can easily convert beta-carotene into vitamin A.  As an antioxidant, it is protective against harmful substances called free radicals, which can damage DNA. Researchers believe this may lead to cancer and other diseases.

• Vitamin A deficiency has been linked to inflammation in the intestines, lungs, and skin.
• For some people, taking vitamin A supplements may reduce inflammation that contributes to conditions such as rosacea, acne, inflammatory bowel disease, and lung cancers.

Since it’s difficult to list vitamins you may consider taking without knowing your specific situation, here are some that have been identified with potential effects on chronic inflammation:

Vitamin B6: found in beef, turkey, vegetables. Because it is water-soluble, your body constantly eliminates this vitamin, so replenishment is essential.

The research:

• A deficiency may increase your risk for heart disease. Studies show those lacking this vitamin have higher levels of C-reactive protein (CRP), a marker of inflammation linked to heart disease.  
• B6 deficiencies may increase inflammation associated with rheumatoid arthritis. It is theorized that inflammation caused by rheumatoid arthritis can deplete the body's vitamin B6 stores. Some believe vitamin B6 supplements daily may counteract the deficiency, yet researchers say there's no conclusive evidence it will actually reduce inflammation.

If you find this a bit confusing, you should. The act is that research and medicine is a constantly evolving field.

Vitamin C: found in citrus fruits, it helps produce collagen, which is the essential building block of skin, cartilage, ligaments, and blood vessels. It also helps protect against harmful substances that contribute to disease. Classified as an antioxidant, studies suggest it has some anti-inflammatory benefits. Those at risk for deficiency include infants fed  evaporated or boiled milk, smokers and those around smoke, those with certain chronic diseases 

(such as end-stage renal cancer) and those eating a diet with limited variety..

The research:

• Taking vitamin C supplements may significantly lower CRP levels according to the latest research. It is unclear that having lower levels of CRP translates to a lower risk for heart disease.  

Vitamin D: works with calcium to strengthen bones, may protect against inflammation. Found in fish, liver, beef, egg yolks, and some fortified foods. Vitamin D is also produced in the body when skin is exposed to certain amounts of sunlight.

The research:

• Vitamin D deficiency has been linked to inflammatory diseases, including rheumatoid arthritis, lupus, inflammatory bowel disease and Type I diabetes. It has not been proven that taking Vitamin D supplements decreases the risk of these diseases and may in some cases increase levels of inflammatory markers in otherwise healthy patients.
• We do not know yet whether taking vitamin D supplements can actually lower cancer risk.

Vitamin E: found in certain nuts, seeds and green leafy vegetables, it is classified as an anti-oxidant, it has anti-inflammatory properties sources include nuts, seeds, and green leafy vegetables.

The research:

• Vitamin E comes in several different forms so be a savvy consumer. Some forms MAY help prevent heart disease and some breast cancers by slowing the release of inflammatory substances.
• Alpha-tocopherol also might be effective for easing lung inflammation related to allergies. However, because studies were conducted on animals, it's unclear whether the results translate to humans.

Vitamin K: found in green vegetables (asparagus, broccoli, kale, spinach), plays a role in coagulation (blood clotting).

The research:

• Getting more vitamin K can reduce levels of inflammatory markers throughout the body.

While much of this data is confusing, it may offer some background.

To illustrate how confusing this can get, it’s wise to note that Vitamin K is often confused with Potassium, which is essential to normal cardiac function. Yet to illustrate its potency sodium pentothal is injected during capital punishment, Potassium is also injected to stop the heart. That is why knowing what effect a substance could have on your body – especially in tandem with other substances, is essential before undertaking any changes.

Healthy Eating: Valentine’s Day for your heart

Chocolate, red wine and flowers may make a perfect Valentine’s day, but what about a perfect health combination?

 

 

Love is good for your health. This is true, but so are the traditional Valentine’s Day treats. From delectably delicious dark chocolate, to a glass of cabernet sauvignon or pinot noir, to a bouquet of fresh flowers, Valentine’s Day gifts can do more than just put a smile on your face. Find out how these V-day signatures are literally good for your heart.

Dark Chocolate



Yes the rumors are true, dark chocolate is good for you. Chocolate has gotten a lot of media coverage in recent years, as it is believed that it may help protect your cardiovascular system i.e. your heart. In fact, recent research has indicated that chocolate consumption might be associated with a one third reduction in the risk of developing heart disease.

Why? The cocoa bean is rich flavonoids (flavanols) – naturally occurring compounds responsible for giving flowers and plants their vibrant color. They also help protect plants from environmental toxins and help repair damage. While this is great for flowers and plants, what does this mean for you? Flavonoids act as anti-oxidants inside the body, helping to rid the body of harmful free radicals, substances that can accumulate in your body and cause disease. These antioxidants specifically help to prevent cholesterol levels by decreasing oxidation of “bad” LDL, while raising “good” HDL cholesterol. Too much LDL can accumulate in your arteries (atherosclerosis), thus increasing your risk of heart attack or stroke; while HDL cholesterol helps to keep the bad cholesterol from clogging your arteries. A lower level of LDL will reduce your chances of cardiovascular problems, while a higher HDL number will protect against heart disease. To make chocolate even more appealing, this isn’t even the only heart-health benefit of the cocoa bean. A Harvard study found that dark chocolate might help to lower blood pressure for people who suffer from hypertension.

Now before you go jumping up and down, pay attention to the word dark – not milk, not white – but dark. But we are not even talking about 60 or 65 percent even. To fully reap these hearty benefits, we need to consume chocolate in its ‘purest’ form. Naturally, cocoa beans have a very strong bitter taste - resulting from these healthy flavonols. So to transform the cocoa bean into your conventional every day (and yes delicious) treat, the pungent taste of the cocoa is removed – meaning that 60 to 70 percent of the flavonols, along with the majority of their health benefits are also lost. Research has shown that in order to reap any health benefits the chocolate needs to be at least 75% cocoa (by weight). The higher the percentage of cocoa, the lower the amount of sugar, the less sweet and the more bitter the chocolate will be. As a general rule of thumb, the more bitter the chocolate, the more flavonols it contains.

Red Wine



No this is not ‘wishful thinking’. Red wine is thought to have properties that prevent blood platelets from sticking together, thus reducing the risk of blood clots that cause strokes and heart attacks. Why? Just like dark chocolate, grape skin is loaded with heart beneficial flavonoids. It also contains the much-publicized resveratrol, which may help to reduce inflammation and lower LDL cholesterol, thus helping to prevent arterial damage. As a result, red wine also contains these two heart-healthy ingredients. If that wasn’t enough, grape skin (and as a result red wine) is rich in quercetin, an anti-oxidant known for its anti-histamine and immune boosting effects. On top of this, quercetin may help to decrease the formation of plaque in the arteries and reduce the formation of blood clots.

Now just like chocolate, not all wines are created equally. Dry red wines have the highest amount of of flavonoids. According to a study conducted at Yale University, Cabernet sauvignon has the highest level of flavonoids, followed by petit Syrah and pinot noir. As a general rule of thumb, the sweeter the wine, the less flavonoids.

Flowers



Lastly, but certainly not least, flowers! What girl doesn’t love a bouquet of fresh roses on Valentine’s Day? But did you know that your heart loves them too?

Take jasmines for instant, studies have found an association between jasmine tea and lower levels of total cholesterol, LDL cholesterol and triglycerides; while rose tea contains vitamins A, C, and even E as well as heart healthy polyphenols, such as tannins. Marigold on the other hand contains numerous antioxidants carotenoids that give the petals their bright orange and yellow hues. And what about violets? Used to improve acne, asthma, bronchitis, soar throat, violets health benefits go on and on. This flower can also help to treat headaches (apply a cloth soaked in violet leaf and/or flower tea to the back of the neck). Now, while violets do not have any heart healthy benefits, they can prove useful on Valentine’s Day – they act as breath freshener.

8 Foods To Get You In The Mood For Valentine's Day

Chili peppers are a natural aphrodisiac

We’ve all heard that certain foods like oysters and chocolate have special ingredients that boost libido and fire up passion. But just how and why do these natural aphrodisiacs work? Just in time for Valentine’s Day, here’s a look into 8 aphrodisiac foods, what they do, and easy ideas on how to prepare them.




 

 

1. Avocado 

The avocado has been called an aphrodisiac since the Aztecs, who named the plant ahuacatl, which literally means “testicle tree” based on the shape of the fruit and the fact that they grow and hang in pairs. But avocados have aphrodisiac qualities other than their shape. Avocados are rich in vitamin E, which may increase sperm count in men and boost libido in men and women alike. Vitamin b6, also prevalent in avocados, has been shown to improve mood and ward off depression. 

Avocados are easy to incorporate into a meal. Try making guacamole to enjoy with chips or fajitas. Or simply chop up an avocado to add to any salad, sandwich or wrap. 

2. Bananas 

Phallic shape aside, bananas are high in potassium and B vitamins. Both potassium and vitamin B are said to be key in the production of sex hormones. Potassium is also great for muscle health and strength. Bananas are great additions to most desserts as well as being tasty snacks on their own. Throw a banana into the blender with berries and yogurt for a smoothie or slice one up to enjoy with anything chocolate or peanut butter flavored or with granola and yogurt for breakfast. 

3. Hot Chili Peppers

Proceed with caution! These extremely spicy peppers are not for everyone. Chili peppers contain a chemical called capsaicin that increases blood flow, speeds heart rate and stimulates nerve endings. Capsaicin even works as a pain reliever. If you can handle the heat, dice up some chilies to cook with fajitas or in a marinade. Chili powder is common in many types of curries as well as many Thai dishes. 

4. Chocolate 

It wouldn’t be V-Day without obscene amounts of chocolate, but there are actually scientific reason as to why we associate this treat with romance and lust. Chocolate contains chemical compounds that release dopamine in the brain, inducing feelings of pleasure, excitement and attraction. These compounds are found in cocoa itself, so the stronger the chocolate, the stronger the effect. And let’s be honest, chocolate is just delicious. 

If you’re feeling ambitious try making a cake or brownies from scratch using pure cocoa powder. Or skip the cooking and head to the store for a bar of dark chocolate! 

5. Garlic

Yes it will give you bad breath but garlic contains a compound called allicin that increases circulation. To get the blood flowing, chop up some fresh garlic in a pasta dish or in a marinade for chicken. Just remember to keep some mints handy. 

6. Vanilla 

This tasty spice not only adds great flavor to any dessert, it also has some health benefits. The aroma and taste of vanilla are known for their relaxation and calming effects. Vanilla has been shown to stimulate nerve endings and boost hormone secretion as well. Stick to pure vanilla beans or vanilla essential oil to get these benefits, as many products that are vanilla “flavored” do not contain flavoring derived from the actual plant. Use purer forms of the spice in baking or cooking or look for products that have vanilla bean, vanilla essential oil or pure extract in the ingredients list. 

7. Honey

Used in medieval times to make the beverage mead, honey was thought to increase sexual desire. This natural sweetener contains boron, a mineral used in the production of the sex hormone estrogen. Honey is also rich in B vitamins, which promote testosterone production. To get these benefits, use honey as a sugar replacement in tea or drizzle some on fruit. Add honey to plain yogurt for sweetness and flavor. Honey can replace sugar in many recipes but when measuring, keep in mind that most honeys are actually sweeter than sugar. 

8. Almonds 

Throughout history almonds have been known as a fertility symbol that had the ability to spark arousal. But science says that the high concentration of manganese, copper and riboflavin found in almonds can boost energy. Like avocados, almonds also have a lot of vitamin E. Many nutrients found in almonds are also great for skin and hair. 

For a snack, try nibbling on raw almonds, or mixing them in trail mix. Try crushing almonds and adding them to a salad or as a garnish to any dish. When baking, use almond oil to add some extra flavor.



Written By: Trevor Kriz

Dr. Oz Five Pains That Could Be Cancer

5 Cancer Pains Know The Warning Signs

Learn when lasting pain could be a symptom of the disease you fear most.
Could your unexplained pain be the disease you fear most? 5 pains that could mean cancer. The 5 Deadly Cancers, Know The Warning Signs.

Dr Oz Cancer Pain -

"Whatever the reason for pain, it should never be neglected because it speaks volumes. In particular, pain that lasts for more than two weeks, or intensifies over time, can signal something sinister is at work, such as cancer. Knowing what to pay attention to can convince you to go to the doctor sooner, when early diagnosis and treatment can do the most good."

Not all cancers cause pain, and the absence of pain doesn't rule out cancer. But pain is noteworthy, whether it is slight or strong. Cancer pain also depends on how much room there is for the tumor to expand. So if a tumor is hemmed in the brain, pain might be experienced sooner than tumors in the belly, where it has more space to grow and spread.

When a tumor is growing it can compress, irritate, block or destroy any tissue, tubes, ducts or blood vessels in the vicinity. Nearby nerves are stimulated and a flow of information travels along nerve pathways up to the brain where pain is perceived. The characteristics of cancer pain – whether it is dull, sharp, aching or burning – depend on the nerve pathway that is stimulated and how fast the signals are transmitted.

Dr. Oz's 5 Pains That Could be Cancer

1. Chest Pain: Lung cancer is the leading cause of cancer-related deaths in both men and women. Although smoking greatly increases the risk, lung cancer can also occur in people who have never smoked, particularly women.

1st Deadliest Cancer - Lung Cancer & Symptoms: Pain in the chest, chronic cough, coughing up of blood, shortness of breath, wheezing, hoarseness and weight loss can be a sign of lung cancer.

2. Abdominal Pain: Pain in the abdomen can be caused by a number of illnesses including colon cancer, defined by tumors of the large intestines. people with colon cancer experience changes in bowel performance. Screening colonoscopy can visualize precancerous polyps that occupy the colon and doctors can remove them before they advance to cancer.

2nd Deadliest Cancer Colon Cancer & Symptoms: Abdominal pain, cramping, bloating, blood in stool, rectal bleeding and difficulty passing stool, change in stool consistency and weight loss can be a sign of colon cancer.

3. Pelvic Pain: The pelvic region contains some reproductive and urinary tract organs, such as the uterus, ovaries and bladder. Pelvic pain, cramping and bloating as part of the normal menstrual cycle, but it can also point to cancer of the ovaries. Problems with ovarian cancer is that pain usually appears late in the disease because the ovaries on each side of the uterus have a spacious cavity to grow in, and painful symptoms only appear when the tumors enlarge.

Third Deadliest Cancer Ovarian Cancer & Symptoms: Pelvic, abdominal or lower back pain, bladder pressure, changes in urinary bowel patterns, bloating, fullness and weight loss can be a sign of ovarian cancer.


4. Head Pain: The brain is contained in the skull, so when tumors invade there is no place for the brain to expand. The tumor impinges on the tissue and fluid inside of the brain is unable to drain naturally.

Fourth Deadliest Cancer Brain Cancer And Symptoms: Chronic early morning headache, or one that wakes you from sleep, that is also associated with nausea, vomiting, changes in sensation, vision, speech or balance, can be a sign of a brain tumor.

5. Bone Pain: Cancer can arise in bone or travel from another location in the body (metastasis). When cancer invades the dense matrix that makes bone hard, it weakens the structure and makes them more prone to fracture.

Fifth Deadliest Cancer Multiple Myeloma & Symptoms: Chronic bone pain, back pain, unexplained fractures, anemia, frequent infections, and fatigue can be a sign of multiple myeloma.

Report Pain to Your Doctor!!
The type of pain you experience can offer clues to its cause. Dr. Oz Says keep these factors in mind when describing your pain to your doctor.

1. Where the pain is located
2. When you first noticed the pain
3. What precipitated the pain
4. How long you have had the pain
5. How long the pain lasts when it comes
6. How often the pain occurs
7. What you do or take that makes it worse
8. What you do or take that makes it better
9. What it feels like – stabbing, throbbing, stinging etc.
10. What other symptoms you have, and what you think it is.