Isadore Rosenfeld, M.D.
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 The best way to ensure that you're getting the vitamins and minerals you need is to take a multivitamin and mineral supplement that satisfies the recommended dietary allowances.
Doctors used to caution anyone with diverticulosis against eating any foods that contained seeds, on the assumption that one or more might penetrate a little sac, irritate and perhaps infect it, and cause an attack of diverticulitis. Reasonable enough in theory, but wrong in practice. No one knows what actually precipitates an attack of diverticulitis or bleeding, but seeds and nuts do not. |
Dr Bernard Jenson and Mark Anderson
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 The role of vitamins and minerals in fortifying the body against infection is not generally embraced by pharmaceutical-based medicine. But that has not prevented hundreds of prominent research biochemists from reporting their myriad findings over the last fifty years about infection-fighting aspects of various vitamins.
INFECTION-FIGHTING VITAMINS
The first vitamin ever discovered, vitamin A, was also the first vitamin reported to possess, among other attributes, an anti-infective capability. |
| He wrote, "We must take vitamins if we wish to be healthy and the nation as a whole must do it, or God alone knows what will happen to the second or third generation coming up—generations inheriting weaknesses passed on to them by us, generations which few of us will live to see unless we augment our diet with vitamins and minerals. And, as parting advice, don't take coal tar [synthetic] vitamins. Examine every bottle. Be sure that the vitamins you take are extracted from food. Scientific research proves that this is best."
AN APPROACH TO HEALTH—NUTRITION OR APPLIED TOXICOLOGY? |
Gary Null, Ph.D.
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 With this problem, after a food is eaten, the vitamins and minerals do not enter the cells, but are eliminated as waste products. The resulting lack of nutrition can be manifested in multiple symptoms, including weakness, anemia, loss of appetite, weight loss, swollen abdomen, muscle cramps, and bone pain. Malabsorption syndrome can be a side effect of other diseases, such as celiac disease, cystic fibrosis, and Whipple's disease. It can also be brought on by nervousness, anxiety, and fear, as well as stomach or small bowel surgery, and alcohol consumption. |
the Editors of PREVENTION
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 It is a rich source of many vitamins and minerals and is particularly high in calcium, iron, phosphorus, potassium, and vitamins B, C, and E. The astringent properties of the herb make it a good remedy for excessive menstruation.
Like black cohosh, red clover is rich in hormonelike substances that can help regulate your own estrogen levels.
To make a cup, pour 1 cup of just-boiled water over 1 tablespoon of dried red clover flowers and raspberry leaves and steep for 10 to 15 minutes. Drink it warm or at room temperature. |
| People who have it need a doctor's care, dietary supplements, and often medication, but a wide variety of vitamins and minerals can contribute to healthy bones over the course of a lifetime.
A diet that emphasizes whole foods, especially fresh vegetables and unrefined grains, is key, Dr. Broadhurst says. Root vegetables such as turnips, carrots, parsnips, radishes, and beets are especially important as sources of boron, she adds, while leafy green vegetables such as fresh spinach, kale, cabbage, basil, and Romaine lettuce are the best sources of vitamin K. |
Francois Couplan, Ph.D.
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 Besides protein and fat, coconut meat contains B-complex vitamins and minerals. It is remarkably low in sodium.
The spongy pulp found inside a sprouting coconut is eaten raw as a delicacy. It has a pleasant, sweet flavor.
A sweet sap flows from several slashes made on the tips of the flower buds or by cutting them off. This sap can be drunk fresh, boiled down to syrup and sugar (named "jaggery" in India), fermented into wine ("toddy") and vinegar and distilled into a strong alcohol known as "arrack" or "fenny."
The terminal leaf bud is eaten raw, cooked or occasionally pickled. |
Dr Bernard Jenson and Mark Anderson
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| It is important to understand the relationship between vitamins and minerals because they are entirely different substances.
Let me illustrate: intellectually, for the sake of this discussion, you could classify minerals as being dumb. As much as I love them, and I can't live without them, minerals obey one primary physical law: gravity. Minerals, in this way, are alive and they're beautiful, but they're dumb. Vitamins, on the other hand, are, compared with minerals, very intelligent. Vitamins help control the flow of minerals through the body. |
Ronald L. Hoffman, M.D.
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 Processed foods have had important vitamins and minerals processed out of them. Vitamins may be added back into processed foods in such a haphazard way that they do more harm than good. An excess of some foods can also lead to immunosuppression. The most common example in affluent societies is an excess of fat in the diet, which can lead to increased respiratory infections and is associated with higher risks of multiple sclerosis and certain cancers.4
There is even some evidence that the progressive decline of immune function with age may be due in part to nutritional deficiencies. |
Gabriel Cousens, M.D.
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 This essentially total cooked-food diet destruc-tures the food with heat, resulting in a 50% protein loss and approximately a 70-80% loss of the vitamins and minerals, including high losses of vitamin B12. A high-grain diet has a tendency to drive the body toward a more acid state, which for many people is not healthy. Cooked grains also have a tendency to produce excess mucus and destroy enzymes needed to enhance digestion and build the life force. |
| As we can see, deficiencies of these and other vitamins and minerals, as well as pH imbalances, may profoundly alter brain functioning and therefore the normal functioning of brain activities.
Although glucose metabolism is primary in brain metabolism, the adequate utilization of protein and fat breakdown products in the citric acid cycle significantiy affects the amount of ATP that is available for brain metabolism. |
| ATP/ glucose mo ecule oxidized
Specific vitamins and minerals are needed for the optimal function of these cycles. A slow oxidizer is someone whose glycolysis cycle is working slowly, so he or she needs more carbohydrates in his or her diet to compensate for the slower oxidation and lower production of glucose and its metabolic intermediates such as pyruvate, which indirectly feeds the citric acid cycle. A fast oxidizer is one whose glycolysis cycle is working too rapidly. |
| Allopathically prescribed recommendations for so-called "right vitamins and minerals to treat different diseases" aren't precise enough for the nutrition of the future that we are working toward developing in the present.
Following general prescriptions may lead you to taking nutrients that are specifically deleterious to your particular metabolic type. In other words, two individuals may have different systems out of balance, yet manifest the same constellation of symptoms. The reverse is true as well: Two individuals may have very similar physiologies, but different symptom patterns. |
James S. Gordon, M.D.
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 And finally and most surprisingly, large numbers of us are not, even at the best of times, taking in the RDAs for some essential vitamins and minerals. Some recent studies have indicated significant deficiencies in major portions of the population. Up to 71 percent of males and 90 percent of females have low levels of B6, and significant numbers of people don't take in enough of vitamins A, B2, and E, calcium, magnesium, and chromium, among other nutrients. |
Ronald L. Hoffman, M.D.
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| She then went home with supplements and instructions to come in twice a week for intravenous infusions of vitamins and minerals, which were administered by my nursing staff.
Three weeks later we reconvened. The woman looked absolutely transformed. Her expressionless face was animated, and there was rosy color in her cheeks. She was gregarious and smiling, in dramatic contrast to the first visit, during which she had barely uttered a word and her son had spoken on her behalf. I asked her about her progress in tapering off the two of the four medications I had wanted her to target first. |
Isadore Rosenfeld, M.D.
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| This means consuming enough calories, limiting the amount of protein you eat (though not nearly as drastically as when you're not having dialysis), supplementing your diet with ample vitamins and minerals, and cutting back on your intake of salt, potassium, and phosphorus. Your health care team must work with you to customize these guidelines to meet your specific needs.
SAMPLE MENU FOR PEOPLE WITH KIDNEY FAILURE (40 GRAMS PROTEIN)
PORTION PROTEIN (gm)
Breakfast
Cheerios
3A cup
3
Nondairy creamer
Vz cup trace
Low-protein toast
2 slices
0. |
Ronald L. Hoffman, M.D.
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| In particular, studies have shown that supplementing diets with vitamins and minerals that exceed the Recommended Dietary Allowances improves measures of immune response and increases resistance to infectious disease.12 The body especially demands nutrients that assist with the rapid protein synthesis of antibodies and the production of T and B cells. In one study, R. K. Chandra gave nutritional supplements to elderly people and found that they had half the number of colds, flus, and other infections, compared with a group that didn't receive the supplements, and recovered in half the time. |
Francois Couplan, Ph.D.
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| They are known to contain vitamins and minerals, chlorophyll, mucilage, sap min (especially in the root) and other substances, including flavonoids. Wh ile the chemical analysis of spinach is very thorough, it must be realized that ma ly wild vegetables have similar or superior virtues, though, unfortunately, the r composition is only partially known.
' The iron in the leaves is better assimilated if they are eaten raw. |
Gabriel Cousens, M.D.
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| In addition, the body may become less able to assimilate nutrients from food when, and if, the synthetic vitamins and minerals are withdrawn for some unexpected reason.
In some of my clients, I have discovered that during withdrawal from fast foods, sugars, and drugs, these people first sometimes feel weaker before they become stronger. In addition, paradoxically, if they backslide and eat the energetically disruptive junk food of their old diet, they may get a false sense of feeling stronger. Let me explain. |
| Certain vitamins and minerals are important in the biochemistry of bone formation. One of the most important is vitamin D, which in its hormonal form facilitates calcium absorption into the system and the bone. By staying in the sun for at least 20 minutes we get enough vitamin D to meet all our calcium metabolism needs. Unfortunately, perhaps because of sedentary lifestyles of older house-bound people, the average vitamin D level in older subjects is 47% lower than in younger subjects. |
Carol Krucoff and Mitchell Krucoff, M.D.
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 If you want "insurance," she advises a daily antioxidant multiple containing 100 percent of the daily values for vitamins and minerals.
Many supplements are expensive forms of nutrients readily available from food, say Kleiner and Clark, who offer these recipes for homemade "muscle builders":
Kleiner's muscle-building formula: 8 ounces nonfat milk, 1 packet Carnation Instant Breakfast, 1 banana, 1 tablespoon peanut butter. Blend until smooth. One serving contains 438 calories, 70 grams carbohydrate, 17 grams protein, 10 grams fat.
Clark's protein shake: ! |
Neal Barnard, M.D.
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 If we then eat less vegetables and fruits, we are likely to miss out on the vitamins and minerals we need for a strong immune system. More physical activity and more healthful meals can make up for that. Researchers have also found that even a simple daily multivitamin can correct minor deficiencies and measurably improve your immune strength.15
THE EFFECT OF STRESS
Stress can trigger herpes viruses, causing cold sores and genital herpes, and the same appears to be true for shingles attacks. Stress aggravates the pain of postherpetic neuralgia, and relaxation techniques can help relieve it. |
| The vegetarians had more than double the ability to destroy cancer cells compared to nonvegetarians, presumably because their diets were lower in fat and higher in vitamins and minerals.63
A healthful diet can be used along with whatever other treatments for cancer you may be using. I would strongly encourage you to plan your treatment carefully with your doctor, making good nutrition an integral part of it.
A WORD ABOUT PAIN MEDICATIONS
In many cases of advanced cancer, pain medicines are essential. Too often, however, they are used in doses that are too small and infrequent. |
Gary Null, Ph.D.
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| Heavy drinkers accelerate the process, but even moderate drinkers lose valuable vitamins and minerals. Therefore, anyone who drinks, or who is recovering from substance abuse and attempting to rebuild health, can benefit from a full spectrum of supplements. The ones listed here are particularly important:
•Vitamin B Complex...B vitamins work together to restore integrity to the brain and nervous system. Certain members of the B family are especially important for alcoholics; these include vitamins Bl, B2, B5, and B6. |
Ronald L. Hoffman, M.D.
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| Phyto-Pharmaceuticals
Science is gradually discovering categories of food components that go beyond simple vitamins and minerals in their ability to prevent disease. Most people have familiarized themselves with the "alphabet vitamins" and the commonly known minerals, but there are probably hundreds of nutrient components, many of which we are just discovering. This represents a new wave in nutrition discovery, teeming with new and unfamiliar names that we don't yet need to commit to memory. |
Prevention Magazine
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 And you'll read about them all—from the old-guard vitamins and minerals to the newly discovered natural compounds with tongue-twisting names—in this book. In fact, the editors at Prevention Health Books spent more than two years pouring through scientific journals and interviewing hundreds of the country's top food experts to get the best and most recent advice and information on how to take advantage of something we all love to do (eat) to avoid something we all fear (disease). What we discovered amazed us—and it's sure to amaze you, too. |
Judith Wills
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 Reference Daily Intake for all the other major vitamins and minerals.
Breakfast
1 cup (240 ml) orange juice, 2 oz (50 g) 100%-natural cereal with raisins and dates, %cup (85 g) fresh raspberries, 5 tablespoons low-fat 2% milk, 2 slices whole-wheat bread, 2 teaspoons low-fat spread, 1V2 teaspoons honey. |
| And that many of us in the US fall short of at least some of the vitamins and minerals our bodies need? Here you will find out all you need to know about the things the experts don't usually bother to tell you, in a way you can understand.
The following two pages show a perfect day's eating for an average woman, containing all the carbohydrates, fat, protein, vitamins, minerals, fiber, etc. that are needed, in all the right quantities. Using this as our blueprint, we go on to show how you can achieve your own perfect diet. |
Prevention Magazine
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| In addition, game is generally much leaner—deriving less than 18 percent of its calories from fat—while delivering the same powerhouse of B vitamins and minerals. A lean cut of beef, such as tip round steak, has 34 percent calories from fat.
Hor |
| Beans are also a great source of essential vitamins and minerals. A half-cup of black beans contains 128 micrograms, or 32 percent of the Daily Value (DV) for folate, a B vitamin that may lower risk of heart disease and fight birth defects. That same cup has 2 milligrams of iron, 11 percent of the DV, and 305 milligrams of potassium, or 9 percent of the DV. Potassium is a mineral that has been shown to help control blood pressure naturally.
_Getting the Most_
Go for the fiber. While virtually all dried beans are good sources of fiber, some varieties stand out from the pack. |
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