Gale Maleskey
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 Some plants and animals make their own vitamin C. vitamins can also be synthesized from organic compounds in a laboratory. Thus, when you buy a vitamin supplement, you might be getting compounds that have been put
? Chromium; 120 to 200 micrograms
?Copper; 2 milligrams
* Magnesium; 100 milligrams
? Selenium; At least 10 micrograms
? Zinc: 15 milligrams
As for Iron, unless you have iron-deficiency anemia, look for a supplement that doesn't include it. |
Carl C. Pfeiffer
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 The nutrients such as vitamins, amino acids, and trace elements have existed ever since cells began to congregate to form tissues, and tissues organize to form skin, glands, muscles, bones, and nerves. These nutrients were in beneficial biochemical action before any minds began to form thoughts or tongues touched teeth to speak soft words, "I'm hungry, Mom!"
Trace elements have been acting as intelligent ions for eons long before scientists discovered their actions. They and other nutrients know exactly where to go in the body and what to do. |
| To us, it's also common sense to refuse a double-blind study, since the levels of all the needed vitamins and minerals can be determined in the prospective mothers so that nutrients can be given for the production of better babies.
A double-blind study is eventually analyzed by use of statistical methods, which require homogeneous populations of mice, rats, or people. The schizophrenias are not homogeneous. If a double-blind approach is not appropriate in unclassified diseases from fevers to the schizophrenias, what valid proof of efficiency can be applied? |
Gale Maleskey
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| Here are some vitamins and herbs to soothe and heal the irritated nerve.
Vitamin B6 Gets a Boost
Vitamin B6 seems to help relieve the symptoms of CTS, says Jill Stansbury, N.D., assistant professor of botanical medicine and chair of the botanical medicine department at the National College of Naturopathic Medicine in Portland, Oregon.
While doctors aren't sure why this supplementation works, some speculate that CTS is actually caused by a deficiency. |
| Antioxidants Keep Things Clear
Most of the evidence for supplements' effect on cataracts points to vitamins C and E and selenium.
The lens of the eye has the second highest concentration of vitamin C of any organ in the body, says Mark Lamden, N.D., a naturopathic doctor and adjunct faculty member at Bastyr University in Bothell, Washington. Any vitamin C that you get—from food or supplements—can help your lenses in a big way.
There's another reason to take vitamin C, however. It's an antioxidant, and you need its power because the eyes are prime sites of what are called oxidative processes. |
| On a gluten-free diet, you might not be getting enough vitamins and minerals through your food. "A good multivita-min/mineral tablet can catch and fill in the deficiencies and make sure you're getting what you need each day."
Speed the Healing
The inflammation in the intestine won't go away until you eliminate gluten, but you may be able to speed healing by taking an herbal combination of echinacea and goldenseal, says Dr. Stiles. These two immune system boosters are often packaged together in capsule form. Take one capsule three or four times a day, she suggests. |
| As we develop better technology, we can scrutinize the additional properties of vitamins and minerals even more closely, Dr. Combs adds. "We can measure things we couldn't even conceive of earlier." Within the last four decades, for example, the ability to measure zinc has improved tremendously. "Twenty-five years ago, we thought there were five or six zinc-containing enzymes because that's all we could measure," Dr. Combs observes. "Now we know there are two or three hundred, simply because we can detect tinier and tinier amounts. |
Mary G. Enig
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 In addition to the obvious need for additional energy from fats and carbohydrates, as well as the need for adequate protein, vitamins and minerals, there is a requirement for additional special fats and oils. This is because there is the need to include more adequate omega-3 and omega-6 essential fatty acid sources.
The whole diet should include about 3 to 5 percent of the energy (calories) as omega-6 fatty acids and half as much as omega-3 fatty acids. |
Gale Maleskey
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| Phytonutrients may promote good health, but unlike vitamins, they have not been found to be essential, says Cyndi Thomson, R,D?Ph.D., clinical nutrition research specialist at the University of Arizona Cancer Prevention Center in Tucson.
Then where does that leave our green vegetables? Weren't we all told to eat our peas and broccoli or we'd wither and fade away?
Despite what you were told, or even what you told your kids, "you will not die if you do not eat broccoli—but you may not be as healthy, either," Or, Thomson says. |
Barnet Meltzer, M.D.
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 In addition to their premium protein, nuts and seeds are also packed with vitamins and minerals. Their phytoenzymatic protease inhibitors aid in the suppression of cancerous cell growth. And although they are high in fat, it's largely of the unsaturated (that is, good) kind. My top nut is the almond, and my top seed, the peanut. But familiarize yourself with the various flavors of other nuts and seeds, and experiment with different combinations in order to create superior nutrition.
ALMONDS
Notable Personality Factors: Romantic folklore surrounds almonds. |
Christian B. Allan and Wolfgang Lutz
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 In fact, essential vitamins and minerals reside in animal foods; moreover, many invaluable nutrients can only be found in appreciable quantities in animal foods. So the next time you're eating a piece of fruit or a serving of vegetables, ask yourself, "Have I had enough CoQIO, L-carnitine, vitamin D, selenium, calcium, and vitamin B12 today?"
After all, as we mentioned in chapter 2, Stefansson and Anderson admitted themselves into the Bellevue Hospital in New York and ate only meat for a year straight! And what happened to them? They left the hospital healthier than when they arrived! |
| Butter can be eaten freely as this supplies the necessary fat needed to replace carbohydrates without large amounts of protein, and butter offers a plethora of vitamins and other essential nutrients. It is better to avoid polyunsaturated fats (particularly transfatty acids such as margarine) in large quantities. These fats are highly processed and are under increasing scrutiny as a potential negative dietary component.
Olive oil is the best of the vegetable oils. |
| We will discuss more of these substances throughout the book, particularly in the chapter on vitamins and minerals.
Once inside our cells, glucose gets broken down by the process of glycolysis, just as in bacteria. This breakdown takes place outside the mitochondria. Two possibilities may now occur. The product from glycolysis (pyruvate) can either move into the mitochondria to be oxidized, or it can be broken down to lactate outside the mitochondria by a fermentative process similar to the one described for bacteria. |
| The minds of the era were immersed in metabolic investigations and the merits of vitamins; it seemed impossible that anyone could live for years without fresh fruit and vegetables. Stefansson was quite bluntly accused of publishing fiction and uncritical reports. This is often the response even today, when theories that fail to deliver are propped up by ego and alternate possibilities are ignored. |
| Chapter 9 provides some insight into the availability of vitamins, minerals, and other nutrients in various foods.
Let's look at some more numbers to get a clear picture of the average American diet. Saturated fat has been heralded as the primary cause of heart disease, cancer, diabetes, and obesity in this country. How much saturated fat does the average American eat each day? The same USDA survey shows that Americans got about 11 percent of total calories from saturated fat. Protein consumption each day was about 15 percent of calories. |
| This means that if you don't eat any animal foods, you will probably develop a deficiency in some vitamins. You can, of course, take vitamin supplements to augment these deficiencies, but this method is not as good for your body as a combination of foods from an animal source. Don't misunderstand: We're certainly not suggesting you eliminate fruits and vegetables from your diet, just that you don't consume more than 12 grams (6 BUs) of carbohydrates daily in all forms. If, for you, this means eating less fruit, then we urge you to take this step. Your health certainly will benefit. |
Mary G. Enig
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| Alternative Causes of CHD
Some of the theories involving fats and oils for which there is currently substantial proof include: 1) regular intake of traits fatty acids from partially hydrogenated vegetable oils; 2) excess intake of omega-6 fatty acids from refined vegetable oils; 3) consumption of oxidized cholesterol and oxidized fats; and 4) a deficiency of fat soluble vitamins. Various vitamin deficiencies such as those of vitamin E, vitamin C, folic acid, vitamin B6 and vitamin B12 as well as deficiencies of magnesium and selenium have also been causally linked to CHD. |
Earl Mindell and Hester Mundis
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 Fresh juices are now allowed to be processed with ultraviolet light—decreasing the vitamin C in orange juice by about 13 percent and damaging other vitamins.
Healthy-sounding herb teas and supplement ingredients such as garlic can be irradiated without labels.
Bacon was approved for irradiation in 1963. Five years later the approval was rescinded because animals fed irradiated bacon showed adverse health effects.
Although organic foods cannot be irradiated, "natural" foods still can be.
Fruits and vegetables irradiated up to the FDA maximum can be labeled as "fresh."
? |
Rebecca Wood
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 This ocean weed contains starch, sugar, unsaturated fat, vitamins A and B-complex, and significant amounts of iodine, calcium, and iron. It is especially calming to vata.
Use Arame is delicious sauteed alone, combined with land vegetables and eaten as a side dish, or used to fill turnovers and stru-dels. It may also be rehydrated and added directly to a salad.
See Seaweed.
ARBORIO RICE
(Oryza sativa)
This short-grain rice from the Piedmont region of Italy absorbs more liquid than other varieties do. |
Alexander Hellemans and Brian Bunch
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 Just as the discoveries of the endocrine system and of vitamins in the earlier part of the twentieth century revolutionized the understanding of disease, a new understanding of the immune system that developed after 1945 also produced major changes in our understanding of how some diseases are caused and how they may be avoided. The discovery of blood types, artificial immunity with killed or weakened germs, and allergic shock in the late nineteenth and early twentieth centuries suggested that some substances or processes in the body become activated when exposed to "foreign" proteins. |
Michael Castleman
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 Few people understand that vitamins and minerals work together synergistically," Dr. Lieberman explains. "The whole is greater than the sum of the parts. Nature packages nutrients together in foods, and it's best to take them that way in supplements. Unfortunately, medicine has a long history of looking for 'magic bullets,' and this has carried over to supplementation, with people looking for the one magic nutrient that supposedly helps solve their problems. The big ones now are vitamin E to prevent heart disease and calcium to prevent osteoporosis. |
| An expiration date is no guarantee of freshness, but it suggests that the packager understands that vitamins have a finite shelf life," says dietitian Trish Ratto, R.D., coordinator of Health Matters, the faculty and staff wellness program at the University of California at Berkeley. Steer clear of supplements within six to nine months of their expiration dates. They've probably been in the bottle for several years and may be past their prime.
Start with an "insurance formula." Multivitamin/mineral supplements—sometimes called insurance formulas—contain some of every vitamin and mineral. |
| Compared with men who had a low intake of vitamins A and C, thiamin (B,) and niacin, those with a moderate to large intake had 40 percent less risk of progressing to full-blown AIDS.
Allergies. When the body produces histamine, the result is the nasal symptoms of hay fever or the welts of hives. That's why aMtihista-mines are prescribed to treat allergies. In one study, a researcher at the Food and Nutrition Laboratory of Arizona State University in Tempe gave people with hay fever daily vitamin C supplementation (2,000 milligrams). Their histamine production dropped 38 percent. |
| Pauling not only flouted the scientific consensus on vitamins, he also violated protocol by taking his case directly to the public instead of confining his opinions to the research journals. Most of his colleagues ridiculed him as a crackpot.
Sweet Vindication
Linus Pauling lived long enough to enjoy a hearty last laugh. When he died at age 93, he'd outlived scores of his critics, and studies done since the 1970s have largely vindicated his views on vitamin C— though not his advocacy of taking up to 18,000 milligrams a day. |
| Scientists believe that fruits and vegetables help prevent cancer because they are high in antioxidant nutrients—particularly vitamins A, C and E and the mineral selenium. (Antioxidants are nutrients that protect the body against naturally occurring oxygen ions—highly unstable molecules that harm cells.)
Some scientists believe that taking antioxidant supplements can also help prevent cancer. Dr. Block says that it's okay to take a supplement. But an even better choice is to get your nutrients at the supermarket by stocking up on fruits and vegetables. |
Mark Stengler, N.D.
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 For example, the dosage of the antioxidant for vitamins E and C would be much higher for a person with heart disease than a person who does not have heart disease. I have listed the general daily dosage of the antioxidants in Table 1. These are dosages for a person who wants to take antioxidants for optimal health and for disease prevention.
It is most important to get a full spectrum of antioxidants on a regular basis rather than just to take a few of the antioxidants at higher dosages. Remember, they all work together as a team. |
Rebecca Wood
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| It is an excellent source of vitamins A and C as well as the numerous phytonutrients common to the cruciferous (cabbage) family.
Use Bok choy stems are juicy and sweet and take a few minutes longer to cook than the mild-tasting greens. Delicious in stir-fries and soups, bok choy leaves are also used as a vegetable wrap for food morsels. If the plant is flowering, use the flowers as well.
Buying There are several varieties of bok choy, including baby types with up to 12-inch-long stemmed heads. The most common have white stalks, but one Shanghai variety has a green stalk. |
Mark Stengler, N.D.
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| I also recommend antioxidants such as vitamins A, C, E, selenium, carotenoids, zinc, and a few others to be taken for the treatment of cataracts as well as bilberry for a more aggressive treatment.
°^ Cataracts
The power of bilberry and vitamin E in preventing the progression of cataracts was shown in a randomized, double-blind, placebo-controlled study. This high-quality study found that the combination of bilberry (360 milligrams) and vitamin E (100 milligrams) daily for four months prevented the progression of cataracts in 97 percent of 50 people with mild senile cataracts. |
Rebecca Wood
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| Health Benefits Barley malt is mostly carbohydrate, and though it contains small quantities of vitamins and minerals, the amount is negligible. Its primary sugars are maltose, and so like rice syrup, it more moderately impacts blood sugar levels than sugar, maple syrup, and honey. It is therefore more healthful. It reduces vata and pitta.
Buying Liquid barley malt is available in two forms: barley extracts and barley/corn malt. The extracts are 100 percent barley malt. Domestic extracts are strong tasting like blackstrap molasses. |
| It contains good amounts of vitamins A, B-complex, C, and E, as well as potassium and zinc.
Use To remove the fibrous stalk end, hold the stalk by each end and bend it until it snaps in two. Use the stalk ends for soup stock; or peel to remove the fibrous skin and use the tender centers in salad or as finger food; or cook as you would the upper stalk. Steam the spears until tender. If just picked, steaming requires but two minutes, while older—and also thicker—stalks naturally require more time. Chopped, asparagus is delicious in stir-fried dishes, soups, and salads. |
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