Vitamin A
Vitamin A is well known for helping to improve vision. It converts light signals so you can read and helps you distinguish colors. An inadequate intake results in night blindness—a condition in which the eyes have difficulty adjusting to darkness or bright lights—but can be addressed by increasing your vitamin A consumption (1). Vitamin A also has been shown to have benefits for some patients with certain cancers such as bladder, breast and prostate (2).

In addition to vitamin supplements, this nutrient can be found in fish liver oil. And, vitamin A palmitate is often added to foods like fat-free or low-fat milk to replace the vitamin content lost in the fat removal. The optimum daily intake (ODI) is 5,000–50,000 IU for men and women (2).

Vitamin B
Vitamin B is a complex of 11 important water-soluble vitamins that have a combined ODI of 50–300 mg for men and women (2). Essential for maintaining healthy nerves, skin, hair, eyes, liver, mouth and preserving good muscle tone in the gastrointestinal tract, vitamin B has also been shown to help with stress and improve moods (2). According to a recent study, a deficiency of vitamin B12 can be found with symptoms of depression (6) and has been associated with tiredness and muscle cramps.

One famous member of the B vitamin clan is niacin (B3), which has been shown to lower cholesterol and help with schizophrenic patients. After taking it, you may experience a red flush and itchiness, but it is completely normal. The effect usually does not last more than a few hours (3).

Another key B vitamin is folic acid (B9), which helps the body make new cells. Though it is essential in everyone’s diet, it is an especially key nutrient for women who may become pregnant. According to the National Institutes of Health Web site, www.nlm.nih.gov, “When a woman has enough folic acid in her body before and during pregnancy, it can prevent major birth defects of her baby’s brain or spine.”

Other important vitamins in the B complex include thiamine (B1) and riboflavin (B2) for energy and enzymes; pantothenic acid (B5) for growth and development; pyridoxine (B6) for breaking down protein and maintaining the nervous and immune system; biotin (B7) for breaking down carbohydrates and making hormones; and the cobalamins (B12) for aiding growth and development, per the American Cancer Society Web site, www.cancer.org.

Vitamin C
Feeling tired? Vitamin C helps ward off fatigue, according to experts. One of the most popular and well-known vitamins, it enhances the immune system’s ability to fight infections as well. It increases the white blood cell, T cell and antibody count in a person’s body (1). It also has powerful antioxidant properties that help fight the effects of free radicals.
Eating three to five servings of fruits and vegetables is a good way to get the recommended amount of vitamin C. In addition, there are traditional, drinkable and chewable tablet supplements, and for those who find it hard on the stomach, an esterified form is available. The ODI is 500–5,000 mg for men and women (2).

Vitamin E
Vitamin E is important for heart health, skin health and more (1). According to a recent study, when combined with other chemotherapeutic agents, it may help the treatment of existing cancer, though more tests have to be completed (5).

Vitamin E is a powerful antioxidant and anti-carcinogen. Its antioxidant capabilities protect the body from mercury, lead, carbon tetrachloride, benzene and many more toxins that can act as free radicals (2).

Supplements can be found in both natural and synthetic forms, but the natural form is absorbed 66% better than the alternative. Large amounts of vitamin E are also found in soybeans and soy products, as well as the fat found in natural vegetable oil. The ODI is 400–1,200 for men and women (2).

Vitamin D/K
Both vitamin D and vitamin K are extremely important for the formation and density of bones, but combined, they can help prevent osteoporosis. A recent study indicated that the two vitamins may even offer “a promising and low-cost strategy” for helping fractured bones to heal (4). Human beings can actually make vitamin D in their bodies through sun exposure but sometimes that is not enough. And, many who avoid the sun for skin health may become vitamin D deficient. About 400–800 IU is the ODI for both men and women (2).

Aside from helping the formation of bones, vitamin K also has several other important features. It is necessary for helping blood cells clot after a wound and essential for brain development (1). It is found in abundance in foods like spinach, turnip greens, broccoli, green cabbage, tomatoes and liver. Also, smaller amounts are found in egg yolks, whole wheat, fruits, cheese, ham and beef (2). The ODI is 80 mcg for men and women (2). WF

References

1. J. Challem, All About Vitamins (Avery Publishing Group, Garden City Park, NY, 1998).
2. S. Lieberman and N.Bruning, The Real Vitamin and Mineral Book (Avery Publishing Group, Garden City Park, NY 1997).
3. J. Challem and L. Brown, Basic Health Publications User’s Guide to Vitamins and Minerals (Basic Health Publications, North Bergen, NJ 2002).
4. A. Gigante, et al., “Vitamin K and D Association Stimulates in vitro Osteoblast Differentiation of Fracture Site Derived Human Mesenchymal Stem Cells,” J. Biol. Regul. Homeost. Agents 22 (1), 35–44 (2008).
5. C. Constantinou et al., “Vitamin E and Cancer: An Insight into the Anticancer Activities of Vitamin E Isomers and Analogs,” Int. J. Cancer 123 (4), 739–752 (2008).
6. N.P. Rao, “Role of Vitamin B12 in Depressive Disorder—A Case Report,” Gen. Hosp. Psychiatry 30 (2),185–186 (2008).

Published by WholeFoods Magazine August 2008.

A Growing Problem
Benign prostatic hyperplasia (hypertrophy), or BPH, is a noncancerous enlargement of the prostate gland, of which the exact cause is not known. BPH affects approximately half of men over age 40 (1). Research suggests the presence of the male sex hormone dihydrotestosterone (DHT), which is produced from testosterone and the enzyme 5-alpha reductase, leads to prostate enlargement. Also, the hormone estradiol, of which production increases in men as they age, may act together with DHT to result in BPH.

BPH leads to a gradual pinching or obstruction of the urethra causing progressive disorders in the urinary system such as chronic prostatitis (inflammation or infection of the prostate), chronic cystitis (bladder and urethral inflammation/infection), urine retention, painful urination and/or ejaculation, inability or difficulty urinating, pain in the lower back, abdomen and hips, frequency, incontinence—in other words, big problems. In addition, impotence and other sexual troubles develop, often leading to emotional, psychological and relationship dilemmas. Not all symptoms lead to more serious conditions, but their presence can be enough to reduce quality of life dramatically.

You Want Me to What?!
In order to address BPH, men have several options. One option, an uneasy prospect for some to consider to its, well, intrusive nature, prostate massage often gets a bad wrap. However, prostate massage has been used for centuries to relieve the symptoms of prostate disorders and maintain healthy prostates in lieu of pharmaceuticals and/or surgery.
A two-year study involving 90 patients suffering from symptoms related to BPH with an average age of about 56, tested the effectiveness of a patented prostate massager. Results showed that symptoms of pain and discomfort shrank by 44.2%, urination issues declined by 41.99% and overall quality of life improved by 42.45% with use of the massager two to three times a week for one month. The study notes that prostate massage works by “increasing blood flow to the lower pelvic region and flushing out toxins” (2).

Supplements
Dietary supplements are gaining popularity as being a safe, less invasive and cost-effective way to address prostate problems. Some of the most commonly used supplements follow.

Saw palmetto is often used to prevent and reduce enlargement of the prostate caused by BPH. It is derived from the berries of the saw palmetto (Serenoa repens) plant that is indigenous to the southeastern coastal areas of the United States and other tropical areas. There is no consensus as to exactly how saw palmetto helps with prostate problems, but it has been “estimated that 70% of men using saw palmetto report marked improvements in urinary function” (1). A more commonly accepted theory supporting saw palmetto is that it reduces levels of DHT, thereby slowing prostate enlargement and subsequent symptoms. Saw palmetto may also help with prostate problem symptoms by inhibiting certain substances called “prostanoids” that lead to inflammation, irritation and smooth muscle spasms (3).

The American Botanical Council monograph on saw palmetto suggests taking 400 mg twice daily of normalized extract, containing approximately 25% fatty acids (4). Patients should consult their doctor before starting any supplement regimen, and supplement labels should be read carefully to ensure proper dosing.

Pygeum is an extract from an African tree bark shown to reduce swelling of the prostate around the urethra and to improve urinary symptoms. It can be used together with saw palmetto for optimal results. Some minor side effects have been reported, including minor digestive upset (3). In addition, stinging nettle might enhance the mechanism of saw palmetto and pygeum, as well as inhibiting DHT activity (3).

Prostate troubles often lead to infection and irritation in the urethra. Therefore, cranberry can be useful to prevent, soothe and treat urinary tract infections by preventing bacteria from attaching to the urethral cell walls. For more information, refer to WholeFoods Magazine, October 2008, page 59.

Prostate Cancer
In addition to BPH, prostate cancer affects a tremendous amount of men. According to the Center for Disease Control and Prevention, prostate cancer is the most common form of cancer (other than some forms of skin cancer) and the second leading cause of cancer deaths among men in the United States, after lung cancer, with about 62% of all clinically diagnosed prostate cancers occurring in men over age 65 (5). Many symptoms of BPH also seem to be common to prostate cancer (1).

Prostates and…Pasta Sauce?
Yes! Lycopene, a carotenoid responsible for the pigment in red and pink fruits such as tomatoes and grapefruit, has been shown to help reduce the risk of prostate cancer. According to a statement published by the Department of Epidemiology at the Harvard School of Public Health, “The strongest known dietary risk factor for prostate cancer is a lycopene deficit” (1). The lycopene in cooked tomatoes is more bioavailable than that of uncooked tomatoes, which is welcome news to the millions of male pasta and pizza lovers out there looking for a healthy reason to chow down. If waistline-watching is an issue, lycopene is also available in supplement form.

Here’s to Prostate Health
A recent study determined that men who drink an average of four to seven glasses of red wine per week are only 52% as likely to be diagnosed with prostate cancer as those who do not (6). The scientists compared different types of alcohol, finding red to have the most benefit. For every additional glass of red wine per week, the relative risk declined by 6%. It is speculated that the antioxidant properties of the flavonoids and resveratrol contained in red wine make it particularly effective. Resveratrol also induces apoptosis (cell death) of prostate cancer cells (6).

The prostate gland is very rich in zinc, containing more than any other organ. Zinc influences hormonal activity in the prostate and can, like saw palmetto, reduce the activity of 5-alpha reductase (3). It has been noted that small amounts of zinc are necessary for the activity of the enzyme and that larger amounts seem to inhibit; lower levels of zinc have been associated with patients suffering from BPH and prostate cancer (3).

Selenium is a powerhouse trace mineral that has been shown to be extremely effective against free radicals and to shield cells from free radical induced-oxidation. In fact, the largest-ever prostate cancer prevention trial, the Selenium and Vitamin E Cancer Prevention Trial (SELECT) involving 35,000 participants, aimed to prove the existing hypotheses that selenium and vitamin E might reduce the risk of developing prostate cancer by 60% and 30%, respectively.

Although the study was controversially cut short, a study of this scale and interest of this magnitude are indicators of progress in discovering new ways to ensure prostate health. WF – Written by Katie Agin

References
1. M. Zimmerman, and J. Kroner, 7-Syndrome Healing (Nutrition Solution Publications, Chici, CA, 2006).
2. High Island Health May 2008 Prospective Study.
3. M. Janson, All About Saw Palmetto and Prostate Health (Avery Publishing Group, Garden City Park, NY, 1999).
4. American Botanical Council Saw Palmetto Monograph.  http://cms.herbalgram.org/herbalmedicine/SawPalmettoberry.html
5. U.S. Cancer Statistics Working Group. “United States Cancer Statistics: 2004 Incidence and Mortality.” Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention; Washington, D.C.: National Cancer Institute; 2007.
6. “Prostate Benefits of Red Wine.” Harvard Men’s Health Watch, June 1, 2007.

Published in WholeFoods Magazine, Feb 09 – Reprinted with permission from WholeFoods Magazine, www.wfcgreenbook.com

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How Do Enzymes Work?
For most chemical reactions that release energy, a certain amount of energy must first be input for the reaction to proceed. This is called the activation energy. Think of a lighter—before you can get fire, you need that initial spark. Sometimes, though, you can spark a lighter and it doesn’t light. This could be due to a variety of conditions, including wind, wetness or the size of the spark. As a solution, a catalyst for our lighter would reduce the amount of spark needed to produce fire, and so it would allow the lighter to light in varying conditions.

Enzymes work the same way in your body. When you introduce enzymes into your body via raw foods or supplementation, the reactions that occur every second are able to proceed much faster and under less-than-perfect circumstances (2).

Why Take Enzymes?
Enzyme supplements are most widely used for their positive role in digestion. Your body naturally produces a certain amount of enzymes that are present in every phase of digestion—without them, you can’t adequately digest what you eat (1). Indigestion, heartburn, acid reflux, gas, bloating and cravings may all be caused by enzyme deficiencies that don’t enable the body to properly breakdown foods (3).

Natural products stores offer a variety of enzyme supplements that can help, including those with proteases, which digest protein; lipases, which decompose fat; and amylases, which break down carbohydrates (1). Taken before a meal, such supplements can help maintain proper digestion and help break down most foods. Many supplements are available as a combination of several different enzymes for best results. However, there are many more enzymes in the digestive system that are each responsible for specific facets of the human digestion; you are encouraged to speak with a dietician for a tailored supplementation program.

Beyond Digestion
Enzyme supplement benefits aren’t just limited to the stomach and related organs. They also influence many other types of reactions in your body. When you get injured, the intricate network of capillaries that provides vital fluids to your muscles gets damaged; this minor internal bleeding is what causes inflammation, swelling and pain (3). Taking proteolytic enzyme supplements after injury helps your body get rid of dead and damaged cells and greatly reduces recovery time, up to one-half or even one-third as long (1)!

One study, conducted by J.M. Zuschlag, M.D., found that preemptive enzyme treatment before playing sports also benefits athletes. Among a group of 20 karate fighters, the 10 that had been taking enzymes prior to injury experienced, on average, inflammation for only 3.83 days in contrast to the 10.56 days experienced by the control group and only 4.18 days of being unfit for training as opposed to 10.23 days (1). There also have been numerous other studies that demonstrate the same results.

Other research supports the use of enzymes for inflammation reduction among arthritics (papain and bromelain), breaking down mucous in the sinus (mucolase) and neurological conditions such as autism.

Where Can I Find Enzymes?
Besides supplements, enzymes can be found in every single fruit and vegetable (1). Take heed though—if you want an enzyme-rich diet, you need to eat raw foods, not foods that have been canned or otherwise processed. The high temperatures used in modern food-processing techniques kill or “denature” enzymes, rendering them useless. Papayas, pineapples, tomatoes, oranges and most sprouts are all well known for their high enzymatic activities.

Eating raw foods is always great, but you would have to eat quite a bit of fruit to get an equivalent amount of enzymes as there are in supplements! You’ll want to look for products with multiple strains, no fillers and high potencies (3).

Another factor to consider in enzyme supplements is the source. You can choose from those that are animal-based or plant-based (including fungal-based). Plant-based supplements are said to be more effective in the stomach, while animal-based ones work better in the small intestine (4). Animal enzymes usually have a bigger breadth of enzyme (a combination of proteases, amylases and lipases) while plant enzymes are generally more specific (4). Be sure to speak with a nutritionist to see which enzyme supplement is right for you. WF

References
1. A.J. Cichoke, Enzymes and Enzyme Therapy (Keats Publishing, Chicago, IL, 2000).
2. M.J. Farabee, Reactions and Enzymes, updated June 6, 2007, www.estrellamountain.edu/faculty/farabee/biobk/BioBookEnzym.html, accessed April 2009.
3. T. Bohager, Enzymes: What the Experts Know (One World Press, Prescott, AZ, 2006).
4. K. Defalice, Digestion and Enzymes, updated August 25, 2005, www.enzymestuff.com/digestion.htm, accessed April 2009.

Published in WholeFoods Magazine, June 2009

NOTE: This article was republished with permission from the June 2009 Whole Foods Magazine publication.

Aside from the many other health benefits of anti-inflammatory Omega-3 fatty acids, a new study recently published in the Journal of the American Medical Association (JAMA) shows that omega-3 fatty acids  may help protect your body’s cells from aging by slowing down the shortening of telomeres, structures that are a marker of biological aging.

The well-designed, 5 year study on over 600 people who had stable coronary artery disease concluded that people with the lowest levels of Omega-3 fatty acids EPA and DHA had the highest rate of telomere shortening, and that people with the highest levels of EPA and DHA has the slowest rate of telomere shortening, indicating the important role that Omega 3 fatty acids EPA and DHA have in slowing down the aging process of cells.

We have always recommended that people take a fish oil supplement with high levels of EPA and DHA due to the plethora of health benefits these fatty acids offer and the overall anti-inflammatory effects of Omega-3 fatty acids. In addition, taking a fish oil supplement with adequate amounts of EPA and DHA also helps balance out the high level of pro-inflammatory Omega 6 fatty acids commonly consumed in our diets.

If you are looking for a quality fish oil supplement with high levels of EPA and DHA, then consider Clinical Omega 3 from Anabolic Labs. You can purchase this product directly from our website by visiting the following link: Clinical Omega 3 by Anabolic Laboratories.

To read an abstract of the full study, visit the following link:
http://jama.ama-assn.org/cgi/content/abstract/303/3/250

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A new article posted on Yahoo News cites a recent research published online by the British Medical Journal that suggests that high levels of vitamin D in the blood appear to be linked to lower risks of colon cancer.

In the study, patients with the highest blood levels of Vitamin D had a nearly 40% lower risk of colorectal cancer in comparison to those with the lowest blood levels.

Click Here to Read the Full Article

If you are interested in taking a Vitamin D supplement, we recommend Clinical D3 from Anabolic Labs, a high potency Vitamin D supplement providing 5,000IU of Vitamin D3. Although the current RDA for Vitamin D is a meager 200IU/day, clinicians are recommending anywhere between 2,000IU and 10,000IU a day depending on daily sunshine exposure to ensure your body gets the levels of Vitamin D necessary for its therapeutic health benefits.

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